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

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.

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. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-lower-isometric-beginner-...

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


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