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 3: Beginner Upper Body Isometric Exercises - Whole Body Wellness Challenge

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

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

These upper body isometric exercises are great for the upper back, shoulders, and neck.

For this routine, you will not need any equipment, but you can use a wall to push in to and a strap for some modifications if you want.

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 trunk rotation in sitting will help the muscles get ready for the routine.

Starting off with neck isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Neck flexion and neck side bend isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Next, shoulder isometrics in standing are a great way to get the shoulder muscles stronger without increased pain. Shoulder flexion, abduction, adduction, and extension isometrics will work all the muscles around the shoulder and help increase stability.

Finally, back in a seated position, seated trunk rotation isometrics are great to work the upper body and the shoulder area as well.

Congratulations on finishing Day 3 of my Whole Body Wellness Challenge. See you back here for Day 4!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Shoulder Isometric Exercises

Day 2: Beginner Hip Stretches & Exercises - Whole Body Wellness Challenge

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

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

These hip stretches and exercises are not only great for the hip, but they are also great for the knees and back.

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

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands 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. Hip flexion, hip abduction, and hip adduction isometrics will help activate the muscles around the hip to improve stability and decrease pain.

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

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

Congratulations on finishing Day 2 of my Whole Body Wellness Challenge. See you back here for Day 3!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

Join My 10-Day Whole Body Wellness Challenge!

 

Today is a great day to start my Beginner 10-Day Whole Body Wellness Challenge!

If you're looking for more information about my Beginner 10-Day Whole Body Wellness Challenge, well you're in the right place! So what is the Wellness Challenge? It's a beginner level wellness program that's designed to get you moving, especially if you haven't been very active lately.

Over the 10 days, we'll touch on all areas of the body from the head all the way down to the toes.

So let's get started! Here's a YouTube Playlist of the 10-Day Whole Body Wellness Challenge for Beginners.

Download the FREE calendar below to help keep track of the challenge. It has links to each day's video, and it even has QR codes for each video if you want to watch the Wellness Challenge videos on your mobile device.

Click Here to Download the FREE Beginner Wellness Challenge Calendar!

 

Ready to step things up to the next level? Check out my Moderate Wellness Challenge!

Day 1: Beginner Neck Stretches & Exercises - Whole Body Wellness Challenge

Buy the Neck routine worksheetWelcome to Day 1 of my Whole Body Wellness Challenge for beginners! This real-time Neck Stretches & Exercise routine is simple, but effective in helping strengthen the neck & relieve pain.

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

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

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Cervical rotation, cervical side bend, neck circles and arm circles 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. Neck side bend, rotation, extension, and flexion isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Next chin tucks, which are one of my favorites, are both a stretch and an exercise, and it’s great to help reset your muscles if you work on a computer all day or like to game a lot.

Then going into some full stretches with an upper trap stretch and a levator scap stretch will really help improve motion and decrease tight muscles.

Finally, shoulder circles and shoulder squeeze are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 1 of my Whole Body Wellness Challenge. See you back here for Day 2!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Neck Pain Relief Stretches & Exercises

Real Time Neck Pain Stretches

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