This real-time isometrics routine for the upper body features easy exercises that can help strengthen the upper body & relieve pain. It can also help decrease tightness and improve overall flexibility.
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.
Doctor Jo shows you three simple chest stretches to get your muscles loosened up if you have tight chest muscles or sore pectorals (pectoralis) from a workout.
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These moderate core strengthening exercises are a progression from my beginner core exercises, and these intermediate core exercises are a great next step once the beginner ones become too easy.
Vagus nerve stimulation uses gentle electrical impulses to stimulate the vagus nerve. The vagus nerves control our parasympathetic system (resting and digesting) by sending signals to the brain to release calming neurotransmitters.
Muscles and joints can become sore and irritated for many reasons including stress, over working the muscles, or an injury. These gentle stretches should help relieve sore muscles and joints.
In this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis.
Did you know GERD or Acid Reflux can often be relieved by simple stretches and exercises? In this video, I'll show several stretches and exercises that can help prevent and relieve the symptoms of GERD or acid reflux.
Active sitting is sitting on an unstable surface to help improve posture and strengthen core muscles. This can help relieve back pain and other issues from prolonged sitting. Active sitting became popular when people started using a Swiss ball or stability ball to sit on, but now there are a variety of chairs that do the same thing in a safer way.
