7 Stress-Reducing Moves that Increase Versatility


Patellar Tendonitis Exercises & Stretches for Pain Relief Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Prenatal Yoga For Stress And Anxiety

Video taken from the channel: Pregnancy and Postpartum TV


ELDOA Exercises to Increase Flexibility, Improve Posture & Relieve Pain (Video 3 of 9)

Video taken from the channel: Mind Pump TV


Exercises to Increase Flexibility, Improve Posture & Relieve Pain (Video 4 of 9)

Video taken from the channel: Mind Pump TV


Exercises to Increase Flexibility, Improve Posture & Relieve Pain (Video 5 of 9)

Video taken from the channel: Mind Pump TV


ELDOA Exercises to Increase Flexibility, Improve Posture & Relieve Pain (Video 2 of 9)

Video taken from the channel: Mind Pump TV


3 Simple Stretches Upper to Mid-Back (Thoracic Spine)

Video taken from the channel: Bob & Brad

7 Stress-Reducing Stretches. Stress Shake Off. Stand with your feet hip-width apart, knees soft. Bend your elbows and begin to shake hands from the wrists as quickly as possible. Imagine literally “shaking off” your stress, breathing deeply while you continue to shake your hands for 30-60 seconds.

7 Stress-Reducing Moves that Increase Flexibility | MyFitnessPal. Stretches For Flexibility Increase Flexibility Stretching Fitness Tips Fitness Motivation Health Fitness 21 Day Fix Challenge Ways To Be Healthier Transform Your Life. A Quick 5-Move. 7 Easy Moves to Increase Mobility & Flexibility by Redefining Strength June 4, 2020, 1:20 pm 1.5k Views By Redefining Strength June 4th, 2020 | Image Source: Youtube. Suitable for all levels, this pose helps improve flexibility in your back, hips, and thighs.

It also increases blood flow in the lower abdomen and can be a great stress reliever. If you want to improve your flexibility and loosen up stiff, tight muscles fast, check out the Ultimate Guide to Stretching & Flexibility for yourself. Research and References Alter, M. (2004) Science of Flexibility, 3rd Edition (ISBN: 978-0736048989). 7 Stress Reducing Moves that Increase Flexibility; 8-Minute Total Body Stretching Routine; 10-Minute Flexibility Training; Try a Gentle Yoga DVD ; Thanks for joining us, we’re so glad you are here.

Let’s stretch our abilities this month! TELL US YOU’RE IN! Leave a comment below, and let us know you’ll be joining us. “Moves that improve flexibility, boost stamina and develop a solid core allow you to co-ordinate flexion and extension of your spine and hips using erector muscles, your abdominals, hip flexors. 7 Steps To Maximize Your Flexibility.

1. Stretch am and pm. My early morning sessions at the Shaolin Temple always began with a mountain run then we would take time to stretch our muscles before beginning our kung fu training session. Stretching in the morning is harder than in the evening but it’s one of the best ways to increase flexibility.

2. Here are 7 yoga stretches to help increase your flexibility. Adho Mukha Svanasana Downward Facing Dog Adho Mukha Svanasana posture replicates a dog bending forward, hence the name downward. 12 Stretching Exercises to Increase Your Flexibility. 4 Simple Hacks to Lose Fat Fast (And Sustainably) 10 Natural Brain Boosters for Enhancing Memory, Energy and Focus.

14 Simple Hacks to Increase Energy No Matter Your Age. 15.

List of related literature:

Activities such as yoga and taichi ch’uan, which are discussed next, help increase flexibility at many joints simultaneously.

“Health & Wellness”
from Health & Wellness
, 2008

Other exercises include gentle stretching and Hatha yoga positions, and teaching and group discussions on mindfulness, meditation,and mind­related contributions to stress.

“Principles of Trauma Therapy: A Guide to Symptoms, Evaluation, and Treatment” by John Briere, Catherine Scott
from Principles of Trauma Therapy: A Guide to Symptoms, Evaluation, and Treatment
by John Briere, Catherine Scott
SAGE Publications, 2012

A review study conducted by Hindle et al. (2012) concluded that PNF stretching techniques, including contract relax, improve both range of motion and muscle performance, especially when performed consistently after exercise.

“Neurologic Interventions for Physical TherapyE-Book” by Suzanne Tink Martin, Mary Kessler
from Neurologic Interventions for Physical TherapyE-Book
by Suzanne Tink Martin, Mary Kessler
Elsevier Health Sciences, 2020

Because of this, 2s benefit from meditation practice, dance, hatha yoga, and martial arts, such as taichi ch’uan, which help them relax, respond, and flow in life.

“The Life You Were Born to Live: A Guide to Finding Your Life Purpose” by Dan Millman
from The Life You Were Born to Live: A Guide to Finding Your Life Purpose
by Dan Millman
HJ Kramer, 1993

In Chapter 9 of this text, the use of PNF stretching techniques—specifically contract-relax and holdrelax techniques or other variations—to increase flexibility are described.

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Three types of stretching techniques are generally recognized to facilitate musculotendinous flexibility: ballistic, static, and PNF.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

In contrast to static stretching and traditional flexibility exercises, true mobility addresses not just short and tight muscles, but also other soft tissues like tendons and ligaments, joint capsules, neuromuscular recruitment, movement dysfunction, and muscle-recruitment issues.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Yoga practice can result in decreased stress, improved strength, and improved flexibility over a relatively short period (Cowen & Adams, 2005).

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

Flexibility exercises like yoga, Pilates, dance, and light stretching are not only good for elongating all muscle groups and preventing injury; they can decrease anxiety, stress, and worry, increase mental clarity, calmness, and energy, and promote overall wellness and happiness.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

There are 2 main types of PNF stretching: the contract, hold, relax technique and the contract, move, relax technique.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • It honestly may just be me. I really enjoyed this video until “stress and anxiety” was said so many times. I know that might sound odd given its stress relief yoga, but it does bring it back to the forefront of the mind when we start talking about it again after having just begun to relax then we’re reminded of our stress and anxiety again. I feel its probably just me and my personal preferences. I will continue to use this video most likely pending what else I can find out there, I will just have to mute it and play my own calm music because I wasn’t able to fully relax hearing those words said multiple times throughout.

  • I’d like to see Bob get that last one better like Brad did. Like a nice update video since Brad definitely put a good pitch to him daily repetition. I personally would love 90 degree rotation!

  • Have had this problem for 4 years now resulting in me being unable to run and putting on weight, I will try these exercises every night and see where it takes me, how long do you think before I could attempt a short jog?

  • Not only do you two fine gentlemen have such a warm attitude, your content is great too. Thanks for putting stuff out on the internet for everyday people to see. ��✌️

  • My knees used to crack a lot a few years ago. Could that be a reason for my knee pain?

    Knee crack as in how you crack your knuckles

  • As an ex-athlete who has had more injuries than you could shake a stick at, these two guys have been invaluable to my rehab for old problems going back decades. I started running in 1975, competed in fell, XC and road races from the early 1980s and still run to this day, aged 69. My problems arose from a calcified left ankle (ran on it for 10years before seeking treatement…successfully). Next, a torn right hamstring (doing hill sprints) and finally (hopefully?) partially ruptured right medial tendon. I loved my sport and was good at it too! (bonus). My advice to any sportsman/woman is, if you have an injury, get it sorted right away, don’t be like me and ‘run through’ the injury or you will get compensatory injuries which can be worse than the original one. But, above all, check these two guys out, they are spot on!

  • My mum is having very frequent knee jerks from past one and half year…. initial it start with pain…now it get so unbearable sometimes and jerks so much….. Due to lockdown not able to go from treatment…kindly you can give any solution

  • Will this help with loss of curvature? Can we do this and simultaneously work on cervical and lumbar curvature (which requires arching lower back but not rounding it?) Together, this flattening of spine and Fibromyalgia compounding the effect, I feel tenderness and tightness in my chest. It does feel like it is hard for me to catch a breath. Thought of costochrondtitis but then, I’ve also been advised to get a sleep study done for sleep apnea.

  • Thanks for the video! I started running a few weeks ago after about a year of not much activity (using a gradual interval program). I used to bicycle commute and have never had knee pain like this. I got new shoes thinking old ones were causing the pain, but the pain hasn’t gone away, even after stretching, yoga, and glucosamine. I’m trying this, but touching my knee caps makes me gagas does seeing you move yours, apparently �� I’ll comment back soon if this helps.

  • Actually, I think Brad did a great job in the twist at 4:20. Bob’s hips dip down and, although he can reach higher, the integrity of the pose is compromised. Brad keeps the stretch isolated in his thoracic spine and engages his core to make it most effective.

  • Soooooo, the only reason you went higher on that last stretch is because of knee placement. The first guy kept his knees in place side by side. The second guys knees weren’t side by side which makes a huge difference. Try again.

  • Hi Doctor Jo
    I have had patellar tendinitis for 2 years now and it has shifted from left knee to the right one and I can barely climb the stairs or run without pain. I have consulted physicians, physiotherapists, sports medicine doctors. The relief is only till the time you are taking the physio sessions which included electric current on the quads and shin followed by ultrasound with volini gel followed by massaging the thigh muscles and stretches. It went on for a month and then now back to square one with even more pain. Should i just continue with these exercises and build up more muscle?

  • Hello guys, do you have a DVD with all your exercises on please, I have arthritis in my spin to to bottom, hips, ankles, please please help me

  • Is this stuff legit? cus I can only find people talking about other stuff in the video and not even the stretches. Also I know it may be cus they’re old but you’d think a physical therapist would be more flexible and not be having troubles with the body but they both stated they have some problems.

  • I noticed my knee was swelling back in Nov. its gotten better b/c at first I couldn’t bend my knee at all. I have been working on it and using epson salt baths yet its not really improving much at this point. I will work on these exercises and see if it improves. Does feel a sense of relief a bit already!

  • thanks for the video I’m gonna try these stretches to see if it works for me I’ve had this back pain for quite some time it even took me out the gym for 2yrs I’m forcing myself back to the gym now I’m just not lifting like I was before but the pain never left so let’s hope this works. ����

  • Thanks doctor.I m volleyball player and I have injury patella tendon and have bump under knee.4mnths ago still not recovered.plzz give me some suggestions

  • Hi guys, a question for you how would you interpret my inability to come back up lower than the ROM for L2? I literally don’t have the strength or mobility to come back up when I tried to get back up from L3.

  • Starts at 1:22. These guys are great, btw. Try their stretches and find the ones that really work you because those are the ones you need.

  • Dr. Jo, would you recommend doing these exercises before or after a lower body workout? Or should I do them on my non-lower body workout days??

  • I have 3 thoracic discs out and also an anular tear, i this stretch ok for me to do? I would appreciate your advice as I am terrified of doing something wrong

  • I tried the first stretch yesterday. At the time it felt great, and I felt like I got a deep stretch, but today that area is killing me. I’m not sure what I did wrong, and I was wondering if you might have any idea what I could have done wrong? I wasn’t having back pain before.

  • When Ive done my Eldoa course, this one of the hardest stretches I ever done, I was calling DA BITCH. I thought you weren’t meant to shift away from the lower knee. I thought one of the main points were to add a lateral shift of the pelvis to bring the hip level as you tuck creating deep hip extension, basically for him on this video he would have to try to seat deeper into his right sitting bone, rather than shifting forward away from his lower knee? I Like to know what Bryce think of that… thanks…

  • Thank you guys I’ve been utilizing your videos to help train and fix myself as a gimp tree climber I’m not weak but had reinforced bad techniques and was essentially fighting myself.. Still having issues but that’s motivation. Thank you for helping where drs haven’t

  • Hi! I have spondylolisthesis plus fusion surgery on L4-L5-S1. Is it safe to decompress the spine when having this kind of surgery? Thank you in advance!

  • Thanks for all the amazing content you put out on a daily basis! These are tips that anyone can and should benefit from. Much respect to team Mind Pump for contributing greatly to human wellness and performance.

  • Do you address the movement of thoraco-lumbar extension when you flex the cervical spine? You are lifting the chest a bit when you look down and tuck.

  • I had a car accident about six months ago and I just couldn’t do the stretches. It felt like my neck and thoracic were on fire and I had shooting pains for hours. I just started doing the stretches again and the same issue is happening. Is this normal? Do I just have to push through it?

  • Yes!!! Love this! I’ve been doing this since a teen as a dancer! Stumbled across MindPump about a week or so ago. Love all your videos and informed info put out, something I can get behind as a roller derby athlete. You guys rock!

  • I liked this video a lot, but I wish it was a little slower, I’m barely in my second tri and am fit and was having trouble getting into the positions fast enough!! Thank you for helping me relax and loosen up!

  • I suffer from spinal compression and these stretches don’t work. I literally need to have my spine separated at the neck with a towel like the “ring dinger” method. Is there a stretch I can do so I don’t have to pay a chiropractor 50 bucks every time I need my spine stretched? If I don’t have it stretched I develop reversed cervical lordosis and hypoglycemia.

  • Thank you for this video along with the encouraging words. After I followed along with this wonderful yoga video I felt the need to cry. I have been so stressed out lately, and this was very therapeutic.

  • Thank you!
    I’ll try to do it for a month (on a daily basis) and will let you know if it helped me. I am a volleyball player, so I want to fix it asap before the new season starts. The update is going to be in the same comment. See you soon!

  • This is awesome Jessica! I just found your channel through a FB post by Sunny Lenarduzzi. Love your content new sub from a fellow mama and fitness pro!:)

  • So sorry to hear about what you are dealing with. I too have went through something similar. Thank you for sharing. I really enjoyed this routine and appreciate you so much! Thank you!

  • Purchase a printable worksheet with the Patellar Tendonitis Exercises & Stretches in this video here: https://www.askdoctorjo.com/buy-patellar-tendonitis-worksheet
    Purchase a stretching strap like the one I used in the video here: https://amzn.to/31p8KVe (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I used to jump a lot to increase my jumping height. It suddenly started hurting on my right knee. Will these exercises be helpful?

  • Dear Dr Jo, thanks for all the vids, cos my body is old and totally messed-up. But with your help I’ve been able to take off 40 years off my bodies age!!!…. (well a few maybe). We need lots of vids on how to fix different issues with all parts of the body, cos if you name it, I’ve injured it. Thank you.

  • Hi there Dr Jo. Where did you get your purple cushion from? It looks so comfortable. I can’t find anything like it on line. PS Love your videos and dogs

  • Thank you so much, i dont understand how this information is free. You guys are the only ones on youtube who actually dosent just do ot for money, but genually just want to help people out.

  • Amazing & very helpful channel, Doctor Jo!
    How often should we be doing this routine throughout the week?
    Should we do the stretches daily and alternate on the exercises? Or should we be doing the exercises daily too?

  • Hi Dr Jo..what excerises can i do when you have problems with the tendents of the knees..thanks all the excerises you are really helping me to come to my normal self��

  • @AskDoctorJo
    I used these stretches and my right patellar tendon stopped hurting but then my left tendon started showing symptoms can i get some tips

  • Any recommendations on how to properly stretch the Patella before a sports activity such as tennis? It really bothers me after I play for an hour or so.

  • This is great. Pregnancy can be stressful, especially for women after a fertility journey. I love that you focus on movements and also relaxation.

  • I’m excited to try these. As a collegiate basketball player, it’s hard for me to jump and sprint. Hopefully these work. Thanks Doc

  • Dr, I was diagnosed with PFS and Chondromalacia, it started giving pain when ascending/descending stairs, crunching noise, being on my knees and a brutal pain after going for a run. My MRI and XRay show no damage, I finally decided to rest it and focus on physical therapy. Everything seems be getting back to normal, except for the area below the patella, pretty nuch around the patella tendon. If I’m laying flat on my back and bend my knee towards my chest and then I straightened it, I hear like a cracking in that patellar section, below the knee cap, more like in the tendon area, could this also be patellar tendonitis? I ice it, put diclofenac, do therapy, but that cracking does not go away, although the pain goes on and off around that area. If I’m sitting for long, standing for long I start feeling the discomfort in that area. Running, jumping and stairs are out of the routine, is this something I have to be patient with or should I start considering a knee arthroscopy? Any therapy advise? Hope to hear from you, love your videos.

  • I was messing around with my knee and hitting it with a screwdriver to see if it will jump and after that was a year of knee pains getting better and worse, but this is the first time I have tried this
    And in a day I saw a lot of improvement, hopefully this will cure it for good. Also how long do you think untill you’re knee gets better??
    Thank you ❤️❤️❤️❤️

  • I can’t tell if I have it and I think I’ve had it for months if so and because of covid 19 I don’t think I can get help for it. Edit: It has went away on its own finally

  • My knee feels really uncomfortable even though im not injured or havent been doing anything since its been quarantine anything i can do??

  • This video is great. If you’re looking for a supplement that works for being taller,
    I’d like to recommend “★Growth Boom pro”height system★.
    Thanks to this product, I gained more than 4 inches in height after the age of 21

  • I dont know If u can help me, but i’ll try.
    I have a sharp pain in the inner side of the knee. it started to hurt when I learned to do the side split. How can i know If i am doing something wrong? ��

  • Thank you for sharing your knowledge. I am a cyclist and no problems until I over did it, 4 months ago, on an elliptical machine. Pain in points below and up the patella. I cannot do strength like climbing a minor step cause pain shows. I started 2 weeks ago your routines and I immediate started to feel relief and gaining strength to lift my leg. I am back cycling but cannot do much push and pull on the pedal. I guess it will take time + times to get it heal. Thank you again, it is working

  • i was riding my horse yesterday and he bucked and ever since i have had really bad upper back pain. it feels a lot better thank you so much!

  • The last stretch helped me a lot. If you can’t rotate you arm and upper body too far like Brad, try to extend your right foot out to the right while rotating your right arm and upper body. This helps with a fuller range of motion.
    Thanks guys!

  • Doctor I have right knee pain after lunges left knee feels normal I have this pain since 2 years any serious issues can u help me please.

  • Omg. I was surprised how quickly the soreness in my knees dissipated.

    Usually it’s a struggle returning back to walking after my km runs, and I often fall asleep as soon as I get home. This was very effective and the results happened almost instaneously

  • Thank you�� I’ve been hunched over making cloth masks for a week now, it’s caused absolute misery for me. I’m ugly crying from the relief you have provided. Thank God I stumbled on your channel. Thank you sooo much. Be safe, blessings from Las Vegas ��

  • Thank you Jo, all of your videos have helped me with my knee pain, i was in pain for about 7 months i took meds, rested and nothing helped but as soon as i started doing the exercises and stretches that you suggest on your vids i been felling much better keep the good work!

  • I dont know if mine is serious I have a bump in my knee but anytime I do sports like soccer the sides of my calf just below the knee hurts why is that

  • Oh my! These are great! I’ve struggled with pattelar tendonitis for more than a decade and had no idea streches and exercises would help. I’m glad I found this video!

  • May I ask if we can do the same exercises standing up with a bend tied on one side somewhere (for example around the basis of the bed) and on the other side around our ankle? And pushing of course very very gently? Thank you in advance!

  • unfourtunauntly non of these stretched helped me, a couple of days ago i went to a trampoline park and i think i jumped wrong now when im doing my daily run or jumping jacks it hurts the middle left side of my back. if you know why please comment.

  • My knee cap just slide yesterday..I end up falling..side of my knee end up being sore after….I been having problem like this since I was 13..I been trying to research on why it’s like this and what’s going on..so here to exercise my leg

  • Thanks for making this Doctor Jo,
    When demonstrating the “clam shell”, you mentioned that one might add weights if one can perform 20-25 easily. Are all the exercises you showed safe to add weight to, when they become easily performed?
    Good day

  • Wow, his right shoulder was very low and his neck was compensating. That’s how I looked on my last assessment and x-rays showed scoliosis. Haha.. thats why I am here. I have a flat thoracic spine too. Got so bad my rib starting jabbing me.

  • Its 2:30 am can’t sleep pain is excruciating. Thankyou for you excercises!! It helped the blood flowing! I have much less pajn and i can sleep again!!

  • Hey Mam I have got pain in my side part of knee, I mean if I am talking about leg then it’s on left side of knee and it’s killing me

  • I’ve had bad tendinitis for years (and I’m only 22 LOL) hardly anything helps… but this made me feel like I’ve got someone else’s healthy knee! How!? Thank you so much for this relief ��

  • Hey doctor jo, another great video. Is there a limit on how many times a day I can do this. And should I be pain free before I try to run again. And also how long should it roughly take. Cheers. ��

  • Thanks. I’ve been hobbling around for two weeks. After watching and doing these exercises I have I stand pain relief. Thank you. ❤️

  • Doctor i can’t notice pain on the joint where told in the video.. I also don’t have any swelling. I’m confused. Pain is there while walking and going upstairs.. Please help me.

  • Hello from Estonia!
    I have right that issue with patellar tendonitis,
    i really hope these exercises will help,as im having this pain like over 3 months, cant run or jump or what so ever any exercises.always feel a pain in the knee.
    But how long it usually takes to recover from patellar tendonitis? 6 months?
    Thank you!

  • Dear dr jo. Which is the most appropriate exercise for a 50 yrs young for stair climbing up & down pain under Patella. excercise pl. I wl be thankful. I hv seen both yr vedios but which one is more suited for this. The chondromalacia one or the tendonitis one pl do answer thnx a lot in advance.. [email protected] gmail.com

  • Stretch #1: what happens to your shoulders in this stretch? I have very lax shoulders that are anatomically anteriorly rotated. Will this stretch cause more problems for me?

  • My friend has knee cap pain going on a month especially when he does his butterfly pose during yoga class. I was wondering if my friend can move his knee cap to the left and right standing up since he said that be easier for him to do? Would standing up have the same affect of him moving his knee cap while sitting down? Please let me know what you think. Thanks in advance. Take care. God Bless.

  • Do you have any experience with Patellar Tendonitis with dancers? I’m in a beginning ballet class and I think a wrong jump landing gave me this condition (never had it before in 3 years of classes). I’ve been resting and working with my Pilates coach to fix some alignment and torsion in my knees and posture, but I’m wondering when I can go back to doing ballet class? It only hurts when I squat all the way down (grand plie) not half way (demi). Could I go back to class and just do demi’s and avoid jumping until its all the way better? My doctor is just a general family practitioner and can’t give great advice, and my insurance doesn’t cover PT. Thanks!

  • Hey doctor jo I need some help
    I am a basketball player and I workout for about four hours everyday and recently my knee pain has gotten bad whenever I put pressure on it and jump but I’m not sure if it’s patellar tendinitis because when I touch it the pain is in my high shin…. any help is good I really need something

  • My name is Jarrod and I’m a teenager I’ve had this issue for ages and thought it was nothing but it got worse after this video couple weeks later back to 100% thank you

  • my patellar tendon just burns when in deep flexion, not with weight on it though its really weird….so that flexion stretch burns