Miscellaneous Exercises

Diastasis Recti Explained & How to Fix It

A diastasis recti happens when your rectus abdominal muscles or your “six pack” ab muscles separate vertically. This can happen to women or men, but it is most common in women who are pregnant.

A diastasis recti happens when your belly expands from pregnancy or being overweight, and the connective tissue gets stretched out, pulling the rectus abdominis apart.

Often people try to correct this by doing a lot of crunches, but if you are already stretched out in that area, traditional crunches can make it worse.

Dr. Jen helps me show you not only how to check to see if you have one, but also a great and easy way to strengthen those muscles in a safe and correct way to help reduce that space.

Related Video:

5 Best Pregnancy Lower Back Pain Relief Exercises

Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema

Sponsored Content: This video contains paid product placement. Thank you to Perpetual Air for sponsoring this video and providing Doctor Jo with a free High Altitude Training Mask to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Breathing exercises that incorporate inspiratory muscle training can help people with chronic obstructive pulmonary disease (COPD). They can also help with asthma, bronchitis, and emphysema.

Click here to purchase a Perpetual Air High Altitude Training Mask.

These types of breathing exercises can give improvements in inspiratory muscle strength and endurance and exercise performance.

Inspiratory muscle training is basically a series of breathing exercises that aim to strengthen the bodies’ respiratory muscles making it easier for people to breathe. When a person is breathing normally, they typically use between 10 to 15 per cent of his or her total lung capacity. However, with Inspiratory muscle training, a person can typically increase the amount of lung capacity used.

A tool that can help with inspiratory muscle training is a high altitude training mask like the one from Perpetual Air featured in the video. These masks restrict air flow and can help with inspiratory muscle training. The Perpetual Air mask has various levels of air restriction that are easily adjusted.

The following exercises can be done either with our without a high altitude training mask.

The first breathing exercise is very simple. Breath in through your nose for 2 seconds and breath out through your mouth with pursed lips for 4 seconds.

Now you are going to move your arms with the breathing to loosen up the muscles around your chest area.

Finally, breathing with your diaphragm, or belly breathing, is a great way to relax and improve your breathing.

Related Video:

Breathing Exercises for Relaxation or COPD

5 Best Glute Strengthening Exercises with Resistance Loop Bands

Sponsored Content: This video contains paid product placement. Thank you to Fit Simplify for sponsoring this video and providing Doctor Jo with free Resistance Loop Bands to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Fit Simplify resistance Loop Bands featured in this video!

These glute exercises with resistance loop bands are a great way to help strengthen your booty muscles. They focus on strengthening all three glutes: the gluteus maximus, gluteus medius, and gluteus minimus.

Today I’ll be using Fit Simplify’s resistance loop bands. They come in a set of 5 with different resistance levels from extra light to extra heavy (which ranges from about 2 pounds of resistance to about 30 pounds of resistance). They are great for maintaining resistance consistency in your glute strengthening workout, or any workout. Learn more about Fit Simplify's products.

The first glute exercise is bridging with a band. This does a great job of not only activating the gluteus maximus and medius, but also the hamstrings.

The second exercise is a supine hip flexion/extension with a band. This also works the glutes and hamstrings, as well as hip flexors.

The third exercise is a clamshell. This one really focuses on the gluteus medius, but it works them all.

The fourth exercise is on all fours, or quadruped. Some people call this the fire hydrant because of how it looks. This one does a great job of working your stabilizer muscles as well.

The last exercise is a side squat with a band. This is a great overall lower body exercises, and it works a lot of muscles in a lot of ways including the stabilizer muscles.

Related Videos:

Butt (Glute) Exercises

Glute Strain Stretches & Exercises

5 Best Sitting Posture Tips to Reduce Back Pain & Neck Pain

Sponsored Content: This video contains paid product placement. Thank you to CB Commerce for sponsoring this video and providing Doctor Jo with a free Yokaro Back Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Yokaro Back Cushion featured in this video!

Having correct sitting posture when you sit for long periods at a desk, in your car, or even at home, can help eliminate pain in many areas. Here are 5 proper sitting posture tips to help prevent pain.

The first sitting posture tip is to make sure your hips and knees are at about a 90 degree angle. This is allows you to have good posture and distribute the weight evenly through out your body.

The second way to correct your sitting posture is to keep your feet flat. If you are shorter, you can use a stool or box to make sure your feet aren't dangling down.

The third one is to have a good neutral position in your low back area. Using a back cushion, like the Yokaro back cushion, is a great way to have support in your spine and keep you in an upright position. Using the Yokaro back cushion is an easy way to make sure your back gets the support it needs while maintaining correct sitting posture.

The fourth posture tip is to have your hands, wrists, and elbows in a comfortable position. Having them too low or too high can cause pain in all those areas including your shoulders.

Finally, having a good neck position is one of the most important ways to have correct sitting posture. Making sure that your monitor is at eye height is the best way to do that. You can also do chin tucks through out the day to help reset your neck muscles.

Related Videos:

5 Bast Ways to Imporve Posture

Tips for Better Computer Posture

6 Simple Office Stretches in Real Time

These office stretches go from head to toe and are done in real time so you can follow along. They're great for people who sit all day at work or for those times when you need a simple stretching routine that's easy to follow.

The stretches featured in this video are:

  1. The Levator Scapulae stretch for neck pain.
  2. The Rhomboid Stretch for upper back and shoulder pain.
  3. The Prayer Stretch for wrist pain.
  4. The Seated Knee to Chest Stretch for lower back and hip pain.
  5. The Standing Quad Stretch for thigh pain.
  6. The Anterior Tibialis Stretch for shin splint pain.

Related Videos:

Real Time Morning Stretching Routine

Bedtime Stretches in Real Time

Pages

 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. 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 website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

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.