Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Day 7: Beginner Wrist / Hand Stretches & Exercises - Whole Body Wellness Challenge

Buy the Wrist Hand Routine worksheetIt's Wrist / Hand Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time wrist/hand routine is simple, but effective in helping strengthen the wrists/hands & relieve pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These Wrist / Hand Stretches & Exercises are also great for helping decrease tightness and improve overall flexibility. They are not only great for the wrist and hand, but they are also great for the elbow.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Wrist flexion, extension, radial deviation, and ulnar deviation isometrics will help activate the muscles around the wrist and hand to improve stability and decrease pain.

Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.

Next is a hand stretch. These holds can be 3-5 or 5-10 seconds, and really focus on opening and closing with a squeeze. After that, finger tendon glides are a great way to loosen up the area and break up scar tissue.

Finally, bicep curls and tricep push backs are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 7 of my Whole Body Wellness Challenge. See you back here for Day 8!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

5 Best Carpal Tunnel Syndrome Stretches & Exercises

Hand Arthritis Stretches & Exercises

Day 6: Beginner Lower Body Isometric Exercises - Whole Body Wellness Challenge

Buy the Isometric Routine worksheetIt's Lower Body Isometric Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time isometric routine is simple, but effective in helping strengthen the lower body & relieve pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These lower body isometric exercises are great for the lower back, hips, knees, and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash; and a ball, yoga block, or pillow.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.

Starting off with isometric exercises lying down is a great way to activate the muscles, but not make big movements that might cause pain. Transverse abdominis (TA) bracing, hip flexion, hip abduction, hip adduction isometrics in supine will help to improve stability and decrease pain.

Next, seated isometrics are a nice progression. Seated hip flexion, hip abduction, hip adduction, and glute set isometrics will work all the muscles around the hips and help increase stability.

Congratulations on finishing Day 6 of my Whole Body Wellness Challenge. See you back here for Day 7!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Knee & Hip Isometric Exercises

Knee Isometric / Knee Setting Exercises

Day 5: Beginner Shoulder Stretches & Exercises - Whole Body Wellness Challenge

Buy the Shoulder Routine worksheetIt's Shoulder Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time shoulder routine is simple, but effective in helping strengthen the shoulders & relieve pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These shoulder stretches & exercises are also great for helping improve posture, decrease tightness, and improve overall flexibility. They are not only great for the shoulders, but they are also great for the neck and upper back.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and seated Ts will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Shoulder external rotation, internal rotation, bicep curl, and tricep isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Then going into some full stretches with an upper trap stretch, levator scap stretch, and a prayer stretch/child’s pose will really help improve motion and decrease tight muscles.

Finally, shoulder flexion, abduction, and scaption are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 5 of my Whole Body Wellness Challenge. See you back here for Day 6!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

Day 4: Beginner Knee Stretches & Exercises - Whole Body Wellness Challenge

Buy the Knee Routine worksheetIt's Knee Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time knee routine is simple, but effective in helping strengthen the knees & relieve knee pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These knee stretches & exercises are not only great for the knee, but they are also great for the hips and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash to stretch; a ball, pillow, or yoga block to push into, and a roll or rolled up towel.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Long arc quads (leg/knee extension), seated hip flexion, and leg roll outs will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Quad sets, hamstring sets, glute sets, hip abduction, and hip adduction isometrics will help activate the muscles around the knee and hip to improve stability and decrease pain.

Then going into some full stretches with a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hamstring curls, standing march, hip flexion/extension, and mini squats are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 4 of my Whole Body Wellness Challenge. See you back here for Day 5!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

Pages


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.