Relaxing Full Body Stretching Routine for Stress & Anxiety Relief, Seated
AskDoctorJo・13 minutes read
Dr. Jo demonstrates a seated full-body stretching routine with specific stretches targeting different muscle groups, each held for 30 seconds on each side. The routine includes warm-up, upper body, trunk, and leg stretches, emphasizing proper form and technique for each stretch.
Insights
- Dr. Jo demonstrates a comprehensive seated full-body stretching routine in real-time, emphasizing the importance of proper form and duration for each stretch to ensure effectiveness and safety.
- The routine includes specific stretches targeting various muscle groups such as the upper traps, levator scapulae, trunk, QL, hamstrings, and calves, with detailed instructions on technique and duration, highlighting the significance of a holistic approach to flexibility and mobility training.
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Recent questions
How long does each stretch last?
30 seconds on each side with short breaks.
What is the upper trap stretch?
Sitting on the hand and pulling to the side for 30 seconds.
How is the trunk rotation stretch performed?
Targeting the upper, mid, and low back with a 10 to 15-second hold on each side.
What is the seated knee to chest stretch?
Bringing the knee up towards the chest with a straight back.
How is the hamstring stretch executed?
Leaning forward at the hips with a straight back.
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Summary
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Seated Full-Body Stretching Routine with Dr. Jo
- Dr. Jo presents a seated full-body stretching routine in real-time.
- Warm-up lasts for one minute, starting with long arc quads.
- Each stretch is done for 30 seconds on each side, with short breaks in between.
- Upper trap stretch involves sitting on the hand and pulling to the side for 30 seconds.
- Levator scapulae stretch includes placing the hand behind the head and tucking the nose into the armpit.
- Shoulder squeezes are done by squeezing the shoulder blades together for 3 to 5 seconds.
- Trunk rotation in sitting targets the upper, mid, and low back, with a 10 to 15-second hold on each side.
- QL stretch involves sitting on one hand, reaching over, and arching to feel the stretch in the back.
- Seated knee to chest stretch is performed by bringing the knee up towards the chest, ensuring a straight back.
- Hamstring stretch is done by leaning forward at the hips with a straight back, feeling the stretch in the hamstrings.
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Optimize seated calf stretch for best results.
- To maximize the effectiveness of a seated calf stretch, ensure your leg is straight and pull your toes towards you, feeling the stretch in your calves and possibly the back of your knee where the calf muscles cross the joint. Hold the stretch for thirty seconds, activating your quads slightly for assistance, but focus on the active calf stretch for optimal results.
