Real Time Full Body Stretching Routine - Ask Doctor Jo
AskDoctorJo・2 minutes read
Dr. Jo demonstrates a comprehensive stretching routine, emphasizing the importance of warming up to prevent injury and holding stretches for at least 30 seconds. Various stretches are shown for different muscle groups, including the neck, upper back, chest, triceps, hamstrings, and calf muscles, concluding with a prayer stretch for a full-body cool down.
Insights
- Dr. Jo emphasizes the importance of warming up muscles before stretching to prevent injury, suggesting knee marching, light jogging, and arm circles as effective warm-up exercises.
- Various stretching techniques are demonstrated by Dr. Jo, including neck stretches, upper trap stretches, chest stretches, and hamstring stretches, each held for at least 30 seconds to allow muscles to relax and promoting whole-body flexibility and mobility.
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Recent questions
How long should stretches be held?
At least 30 seconds to relax muscles effectively.
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Summary
00:00
Whole Body Stretching Routine with Dr. Jo
- Dr. Jo demonstrates a whole body stretching routine, performing each stretch for 30 seconds twice on each side.
- A chair is needed for balance during standing stretches and sitting stretches.
- A stretch strap, towel, or belt is required for some stretches.
- Dr. Jo emphasizes the importance of warming up muscles before stretching to prevent injury.
- Warm-up exercises include knee marching, light jogging, and arm circles.
- Stretches should be held for at least 30 seconds to allow muscles to relax.
- Neck stretches involve gentle circles or side-to-side movements.
- Upper trap stretches are done by pulling one arm down and gently pulling the head to the side.
- Posterior capsular stretches for the shoulders involve crossing one arm across the body and holding the stretch.
- Chest stretches are performed by clasping hands behind the back, pushing down and out while pushing the chest forward.
13:56
Effective Upper Body Stretches for Flexibility
- Stretching the triceps involves tilting the head towards the ear to target all tricep heads, particularly the middle one.
- To open up the chest, extend the hands wide apart, pulling them back to stretch the chest area.
- A gentle movement involves going up and back with a pause at the end to stretch the chest smoothly.
- Stretching the upper and lower back can be achieved by sitting in a chair, rolling down, and holding the stretch for about thirty seconds.
- Curling the back down while stretching helps open up each segment of the back one at a time.
- For thoracic area stretching, rotate the hands up and perform a little rotation towards the knee, holding for about three seconds.
- Side bending is beneficial for the upper back, maintaining a continuous smooth stretch without curling forward.
- Transitioning to the ground, a groin stretch can be done by bringing the feet together, using elbows to push legs down, and leaning forward with a straight back.
- Using a strap or belt, perform hamstring stretches by looping it around the foot, keeping the leg straight, and pulling it up while ensuring the knee is not bent.
- To stretch the quad muscles, loop the strap around the ankle, pull the heel towards the bottom, and focus on feeling the stretch in the front thighs.
28:16
Effective Calf Stretches for Full-Body Flexibility
- To stretch the calf muscles, keep the leg straight to target the gastrocnemius muscle effectively.
- For the soleus muscle underneath the calf, bend the knee while pulling the toes up to stretch it.
- To target the anterior tibialis muscle, stretch by coming onto your heels with toes flat on the ground and knees slightly off the ground.
- Perform a cat-dog stretch on all fours, alternating between arching and rounding the back to cool down.
- Conclude the routine with a prayer stretch, extending arms out or back while focusing on deep breathing for a full-body stretch.
