Total Body Stretch - Great for Beginners - Ask Doctor Jo
AskDoctorJo・16 minutes read
Dr. Jo provides a comprehensive whole-body stretching routine with specific instructions and demonstrations for each body part, emphasizing the importance of a warm-up to prevent injury. The routine includes stretches for upper extremities, neck, chest, triceps, upper back, hamstrings, calves, and more, concluding with a full-body stretch and deep breathing exercises for relaxation and muscle focus.
Insights
- A chair for balance and various props like a towel or strap are essential for Dr. Jo's whole body stretching routine, emphasizing the importance of preparation and equipment for effective stretching.
- Detailed instructions for warming up, muscle relaxation, and specific stretches for different body parts are provided, highlighting the comprehensive and structured approach to stretching presented by Dr. Jo, ensuring a thorough and beneficial stretching session.
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Recent questions
How long should each stretch last?
30 seconds
What equipment is needed for the stretching routine?
Chair, strap, towel, or belt
Why is warming up before stretching important?
Prevents injury and keeps muscles warm
What are some upper extremity warm-up exercises?
Arm circles, shoulder stretches
How should one focus during stretching?
Relaxation and muscle awareness
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Summary
00:00
Whole Body Stretching Routine with Dr. Jo
- Dr. Jo presents a whole body stretching routine with 30-second stretches for each body part.
- A chair is needed for balance during standing stretches, and a stretch strap, towel, or belt is required for some stretches.
- A warm-up is crucial before stretching to keep muscles warm and prevent injury.
- Specific instructions for relaxation and focus on muscles during stretching are provided.
- Upper extremity warm-up includes arm circles and shoulder stretches.
- Neck stretches involve gentle circles and side-to-side movements.
- Upper traps stretch involves gentle pulling to the side for 30 seconds.
- Chin tucks and posterior capsular stretches for shoulders are demonstrated.
- Chest stretches emphasize pushing down and out while leaning forward.
- Triceps stretches involve pulling the elbow behind the head for a good stretch.
- Hand opening and closing movements are recommended to open up the chest.
- Upper back and thoracic stretches are demonstrated with rotations and side bending.
- Sitting in a chair and rolling down for a back stretch is shown.
- Groin and hamstring stretches are demonstrated using a strap or towel.
- A quad stretch is shown using a strap around the ankle.
- Calf and soleus muscle stretches are demonstrated using a strap around the ball of the foot.
- Anterior tibialis muscle stretch is shown with a bent knee and pulling the foot towards the body.
14:01
Front muscle stretch to full-body stretch routine
- Stretch the front muscles by coming onto your heels with toes flat on the ground, lifting your knees slightly off the ground. You can alternate between arm positions if one gets tired, focusing on different muscle groups.
- Transition to general stretching with deep breathing, moving into a cat-dog position for 10 seconds each, followed by a prayer stretch at an angle to target the lats. Finish with a full-body stretch, lying flat and stretching in opposite directions while breathing deeply.
