The Five-Minute Fix for Sitting All Day Long

 

How to avoid sitting all day at work, home by Kaiser Permanente

Video taken from the channel: Kaiser Permanente Thrive


 

Relaxing Stretching Workout for Stiff Muscles & Stress Relief Easy Stretches to Do at Work

Video taken from the channel: FitnessBlender


 

Hip Pain Relief Stretches – 5 Minute Real Time Routine

Video taken from the channel: AskDoctorJo


 

Neck Pain Relief Stretches 5 Minute Real Time Routine

Video taken from the channel: AskDoctorJo


 

Back Pain Relief Stretches – 5 Minute Real Time Routine

Video taken from the channel: AskDoctorJo


 

28 CLEVER LIFE HACKS FOR PARENTS

Video taken from the channel: 5-Minute Crafts


 

Pain from Sitting Too Long? These 5 Tips Can Help Ask Doctor Jo

Video taken from the channel: AskDoctorJo


The 5-Minute Remedy for Sitting All Day Standing Forward Bend. What it does: This pose is perfect to alleviate both physical and mental stress brought on by the Cat/Cow. What it does: Cat/cow is a gentle vinyasa sequence that helps relieve stress by connecting breath to movement.

Child’s Pose. Let’s assume that the average adult spends 5 hours every day sitting down in front of their office desk, plus an additional hour during their commute and another hour watching television after work. How to Undo The Damage of Sitting Down All Day With This 5 Minute Mobility Exercise. by Mayo Oshin | Self Improvement, Strength Training Let’s assume that the average adult spends 5 hours every day sitting down in front of their office desk, plus an additional hour during their commute and another hour watching television after work. Your 5-Minute Morning Meditation Set a timer for five minutes.

Continue to move through the sequence below until your hear the alarm. These will depend on each person, but if I had to pick a basic set of exercises these would be the 5 exercises to combat sitting all day. Thoracic Extension. The first exercise is for mobility of your thoracic spine.

This is the portion of your back that becomes the most flexed while sitting all day. This is probably the biggest bang for you buck exercises in my min. An easy way to prevent damage to the arteries from sitting all day is to take frequent walking breaks. A 2015 study published in Medicine & Science in Sports & Exercise reports that three hours of sitting resulted in a significant impairment in shear rate and superficial femoral artery and flow-mediated dilation (FMD).

Start by placing your leg on a tabletop (you could also use your bed) with the knee bent at 90 degrees. Place one hand on the table and one hand on your foot for support. Lean forward and hold for 60-90 seconds. Then lean left to the 10 o’clock position and hold for 60-90 seconds. Estimated total sitting time also increased during this time period.

The average time spent sitting went from 7 to 8.2 hours/day among adolescents, and from 5.5 to 6.4 hours/day among adults. Too much sitting is now linked to a host of diseases, including diabetes, certain cancers and heart disease. Assisted neck pull.

Place your hands on the base of your neck with your elbows pointed out to the sides. Stand up tall and take a deep breath, and then exhale as you drop your chin towards your. How Do You Cope with Sitting All Day? Neither long sitting hours nor the side effects that come along are avoidable.

However, there’s something you can do in addition to the best office chair for long hours you have bought. 1. Take A Five-Minute Walk. Whether you work in a large office or a small one, this solution is feasible.

List of related literature:

However, sitting for a long time may lead to the relaxation of the abdominal muscles (Sedentary Tummy), and to the poor distribution of the weight while sitting, which can in turn reduce the blood flow in the buttocks and thighs due to the pressure of the weight on the soft tissues [1].

“Occupational and Environmental Safety and Health” by Pedro M. Arezes, João S. Baptista, Mónica P. Barroso, Paula Carneiro, Patrício Cordeiro, Nélson Costa, Rui B. Melo, A. Sérgio Miguel, Gonçalo Perestrelo
from Occupational and Environmental Safety and Health
by Pedro M. Arezes, João S. Baptista, et. al.
Springer International Publishing, 2019

One of the most effective ways to counteract sitting is never to sit for more than 45 minutes at a time.

“3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief” by Joseph Weisberg, Heidi Shink
from 3 Minutes to a Pain-Free Life: The Groundbreaking Program for Total Body Pain Prevention and Rapid Relief
by Joseph Weisberg, Heidi Shink
Pocket Books, 2005

Chair sitting initially is limited to 10 to 15 minutes two or three times daily for the first week, and then for 20 to 30 minutes four times daily.

“Foundations and Adult Health Nursing E-Book” by Kim Cooper, Kelly Gosnell
from Foundations and Adult Health Nursing E-Book
by Kim Cooper, Kelly Gosnell
Elsevier Health Sciences, 2018

The second remedy is to sit if you are standing, and to lie down if you are sitting.

“The Path of Muhammad: A Book on Islamic Morals and Ethics” by Shaykh Bayrak, Birgivî Mehmet Efendi, Imam Birgivi, Tosun Bayrak, Abdul Mubad, Vincent Cornell
from The Path of Muhammad: A Book on Islamic Morals and Ethics
by Shaykh Bayrak, Birgivî Mehmet Efendi, et. al.
World Wisdom, 2005

In this example the sitting tolerance would be 4 minutes so ideally after sitting for 4 minutes this person needs to change position or do something else such as stretching before returning to sitting.

“Hypermobility, Fibromyalgia and Chronic Pain E-Book” by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
from Hypermobility, Fibromyalgia and Chronic Pain E-Book
by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
Elsevier Health Sciences, 2010

Chair sitting is initially limited to 10 to 15 minutes two or three times daily for the first week, and then for 20 to 30 minutes four times daily.

“Foundations and Adult Health Nursing” by Kim Cooper, RN, MSN, Kelly Gosnell, RN, MSN
from Foundations and Adult Health Nursing
by Kim Cooper, RN, MSN, Kelly Gosnell, RN, MSN
Elsevier Health Sciences, 2014

This pattern, consisting of the sit, stand, sit, down, and stand cycle is repeated, with each module of the routine taking 5 seconds to complete, with sustained reward (vocal reassurance, petting, and food), until the distance walked backward is regained in an inchworm fashion.

“Handbook of Applied Dog Behavior and Training, Procedures and Protocols” by Steven R. Lindsay
from Handbook of Applied Dog Behavior and Training, Procedures and Protocols
by Steven R. Lindsay
Wiley, 2013

For instance, one can sit for half an hour, and lie down for another fifteen minutes before resuming the sitting position.

“Chinese Health Care Secrets: A Natural Lifestyle Approach” by Henry B. Lin
from Chinese Health Care Secrets: A Natural Lifestyle Approach
by Henry B. Lin
Llewellyn Publications, 2000

Sitting should be limited (i.e., 2 hours or less at a time) if pressure relief cannot be achieved in the chair.

“Acute and Chronic Wounds E-Book” by Ruth Bryant, Denise Nix
from Acute and Chronic Wounds E-Book
by Ruth Bryant, Denise Nix
Elsevier Health Sciences, 2015

While this is helpful we must also perform internal exercises that combat the side effects of sitting for long periods.

“The Eight Immortal Healers: Taoist Wisdom for Radiant Health” by Mantak Chia, Johnathon Dao
from The Eight Immortal Healers: Taoist Wisdom for Radiant Health
by Mantak Chia, Johnathon Dao
Inner Traditions/Bear, 2017

Alexia Lewis RD

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

[email protected]

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89 comments

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  • Dear Doctor Jo, I’ve been doing those stretches, activation and today I was in a kind discomfort from my hip to my knee, cramps?! over stretching?! I can’t squat! �� any suggestion?! Thank you for your videos!

  • Wow, Ive been working form home for the last two weeks and it-s really starting to affect my back. I cant believe this 5 minutes rutine really helped me a LOT with the pain. Im doing this every morning from now on!! Thanks a lot:D

  • Hi Jo, thanks for this video! I have very tight hips and this has helped. On your third stretch, I get sharp inguinal pain on the left with the left stretch. Do you recommend anything to give that region a deeper stretch or just keep doing these and eventually the tightness and the pain will go away?

  • Wow great video ��.
    I wonder if there are there other conditions that could give u this pain similar to sciatica or dvt like bakers cyst or something. Anyone got any ideas?��

  • Degenerate you were doing your sitting exercises can you sit on the couch to do it too and do you have any exercicises for the hip joints?

  • Hi DoctorJo..i was wondering if this is related to meetings since my mom has this similar type of leg pain..she said that after her meeting(sitting in chairs) when she walked out she felt pain…i was wobdering if im in the right video

    Sorry if my channel isnt that related to these types but I wanna help my mom to not have leg pains like these again..

  • Hey Doc, perhaps you can help me. I sit in my chair a lot, I animate all day, I work in my racing chair. Its padded. but when I am sitting, right under my knee cap near the ham string hurts a lot like being stretched. I feel it being pulled. Then if I slightly bend forward while sitting I feel the same feeling only on the right leg. Any idea what that is? Thanks!

  • I want to thank you. I’ve been going to the chiropractor for several months now. Every time I go in there they’ve had to adjust my neck due to the tightness in my muscles. After I found your video I started to do the stretches and I’m happy to report that only a small adjustment was needed on my last visit. Your video is saved to my playlist. �� thank you again.

  • Thank you so much, my booty has been hurting the whole day I took a shower some painkillers and tried this and now it’s much better, I believe I’ve been putting my weight more on one side than the other, my posture is really bad, anyways thank you Jo.

  • Thank u so much dr Jo. U are amazing. Ive been watching u last time. And i found u again bec i have pain and neck tension. This will def help me. And i will include this on my faily routine.. now i have subscribe. I wont lose u ever again!!❤️❤️❤️

  • Hello Doc, I would really like a video for Arthiritis elbow, I’m 22 years old and have been suffering from RA for the past 10 years, the elbows are so stiff and painful. It would be nice if you could put up a video for Elbow arthiritis stretching and exercise. Or is the already uploaded tennis elbow video suitable for it as well? By the way I find your hand and shoulder arthiritis videos so helpful. Thanks ����

  • Mam,I feel pain in my knees when a sit for a long time by folding my legs…is it any dangerous,how can I prevent it,I’m just 18..and I suffer it from 4years…pls guide me I’m scared

  • Thank you very much for this. I sit a lot doing school work and my right leg has been giving me issues for a while now! Much appreciated!

  • Dear Dr. Jo,

    The first exercise you recommend for your listeners who sit for most of the day is seated hip flexion, which strengthens the illiopsoas muscle. Can you kindly explain why you would encourage hip flexion strengthening? It would appear that, in fact, those who sit for long periods of time develop hip flexion tightness, and the remedy should be stretching of this muscle group, not strengthening.

    Thank you,

    Isaac Silberstein, SPT

  • Doctor Jo… I am seeing physiotherapist for tendonitis found during ultrasound…

    Can you make one general video on it that which kind of precautions to take??? Which types of usual lifestyle, exercises could help in general n not specific to my case… I am already seeing physiotherapist for it n its slowly very slowly improving

  • Hey, Dr Jo, I have lose hips & lose hip muscles that sometimes go really tight; what’s the best stretches to help the pain?? I also have a nerve in my back that gets pinched due to Levoscoliosis; is there a stretch that I can do to help with that pain to??

  • Jo, thanks for posting these video, especially in these recent weeks. It takes our mind away from this present health situation and allows us to think about ourselves and keeping our bodies in good shape. Also, I think it’s great for our mental health x

  • You are a life saver. I have been taking very long car rides lately and I’m always having to deal with those cramps. Thank you so much.

  • Hi Jo thank you from New Zealand. My right hip sits slightly forward from pregnancy 12 years ago which I never addressed. Would I use these exercises on my right side or left side? Thank you

  • Dr Jo My name is Dom, I have neck, upper/lower back, and once in awhile hip pain. I try to crack everything area to help but doesn’t work all the time. I just found your channel and I was wondering what I can do at home to help with the pain. Background: was in the military for 5 years. Rucking and being that I was airborne took its toll on my back. I also had a dirt bike crash was off my left leg for awhile and I noticed once in awhile I’ll favor my right leg as if my left leg is shorter

  • Thank you so much! I had a nasty pain in my hip due to a walk lasting 2.5 hours the day before, which was made worse by sleeping in an uncomfortable position, but it cleared up almost completely about an hour after doing these stretches, I can’t thank you enough!

  • Hello doctor my hand pain radiates from lowermiddle cornorof scapula to upto wrist and worsens with time
    This ruined my education since last couple of years
    My local neuro doctors proscribed pain killers when i stop medication it recurring again
    Suggest me something
    That really helpful
    .

  • Hey! Doctor jo.
    I m the badminton player nd I have upper shoulder pain in arm to pick up my rakect to shams the shuttles down. Its very hurt full to m while playing badminton?

  • im 36 year old male 6’2 when i was growing during puberty my left leg grew 2 inches longer then my right by the time i was 18 years old and i have gradually developed more and more lower back pain (among most my spine all the way to my neck,shoulders ect.) and sometimes if im lifting heavy things at work my hip will pop almost like what a rotator cuff injury feels like (like that half popped out feeling) and every step ill take for days afterwards it will pop an pop and ill get excruciating pain waves down my entire leg straight down to my foot, i have been told by doctors i can do 3 things,have my themur in left leg chopped an have 2 inches removed then have it plated back together, have my lower right leg bone (forgot name) stretched with a series of rings and wires that i crank bolts on every other day to stretch it out looking like something straight out of a hellraiser movie:/ or simply get a shoe lift but a 2 inch shoe lift is alllooooot of lift and its not a permanent solution, But anyways for now until i decide to just get my themur chopped putting me in a wheelchair for 6 months then another 6 months rehab for the muscles becoming a loose rubber band im looking into any kind of stretches that will be safe and relieve some of this pain im enduring, this is actually the first time ive searched youtube for something about lower back pain stretches so im going to try out some of these stretches you are showing and hopefully ill get some results,because as of now im in so much pain at age 36 with this i can barely do anything,i cant do the things i love like hiking, fishing, mountain biking and just generally anything that requires me to pretty much stand up anymore because of the pain i have no ambition for it and it depresses the heck out of me. I fear if i dont do something soon im going to permanently damage my hip or spine for rest of my life so i must find something or have the first operation i mentioned done at this point in my life. Ive subbed and thanks for these videos. also i forgot to mention my spine is very crooked from it and just tweaking my back one way or the other makes it pop and crack in several areas so loudly it actually freaks people out near me when i do it.I try not to do this cause i know its not good for me but its almost like a addiction now cause its so relieving once i do it pain wise.

  • Buy a worksheet with the Back Stretches in this video here: https://www.askdoctorjo.com/6-back-stretches-worksheet
    ⭐⭐ 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 know this isn’t a related video, but it would help a lot if you could tell me a stretch I could do to get rid of the pain in the tendons behind my knee. I over extended my knee and it’s been hurting for a few weeks and the stretches I’ve been doing have not helped. Also I am new to your channel, so if you already have a video relating to this that would be great to know.

  • Hi! If i start doing these every day how much time before i feel relief from daily hip pain? Approximate time frame that would be normal to start seeing change? I am 29 years old

  • Hello Doc. In my case I don’t feel any pain, what I feel is burning sensation in my lower back, just above my butts. I really sit for long hours. It seems to be spreading to my chest and now my right hand elbow. Any particular video you can refer me to?

    Thanks.

  • Thank you so much for this video! I’ve had an outer hip pain for the past few days and these stretches gave me some much needed relief.

  • Your videos are so helpful. Was up at 4 a.m. trying to get my muscles relaxed. Can’t lay and sleep at all. Going to give this and your other neck exercises videos a try for a while to see if It helps. You videos sure were a help when my foot was broken.

  • Buy a printable worksheet with the Hip Stretches in this video here: https://www.askdoctorjo.com/7-hip-stretches-worksheet
    ⭐⭐ 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 get lower mid back pain and muscle tensing a lot after moving boxes or equipment (not necessarily heavy) for a short period of time. An hour organizing the basement can cripple me for 2 weeks. The worst is during and after going backpacking camping. Can’t stand up straight, walk like an old man and can’t run if a bear comes out. Any quick pain relieving stretches or tips? I seem to do things properly like lifting and fitting and adjusting backpack.

  • Wow, Dr. Jo, I feel like you could read my mind, we are so in sync. I aggravated my back this weekend because of my ongoing torn meniscus. Today marks a one year mark; March 16, 2019 when it happened last year. Do you think if I continue to do all my physical therapy exercises from you I have a good chance of healing in another 6 months?

  • Doc i got pain burning sensation and sweating in buttock area and back of thighs kindly help me out diagnose and suggest some treatment??

  • I really have pain where I can find this.. what called the name i need urgently. I takes every day more then 8 tablet for pain. I cant drive I cant seat for so long plz dr mem help me. What is the name in English

  • I am enjoying these stretches. They don’t take long and they help with stiffness. I’ve done them about 20 times and listen to you every time, lol. Thanks, Kelly.

  • Great video this really helps!!! But I was wondering if I could get a doctor’s opinion on this; ive been having really painfull shoulder pains for about a year and it started to become more and more visible that my right shoulder was simply not in the same place as the left one. A bit lower and forward (like a less severe version of joaquin phoenix’s). It’s not really visible at first glance but noticable upon closer inspection. Also my head, is tilted slightly more to the right and it feels really uncomfortable to apply pressure from left to right, e.g when laying on my left side.
    Just wanted to know if this sounded like something serious or not.

  • You have multiple videos on the same topic and other stretches. Some are longer and your new ones are short. So which one should I watch and practise

  • Hey Dr. Jo, I am curious about your seat to knee position. It appears your hips are ever so slightly above your knee height. Is the idea that this position is better than knees above hip post labral repair surgery?

  • Ret yada cgi grizu g hı leave sih fuga.Thé Bank finances aircraft leasing services för clients such persons ör in.

  • Is stretching different then strengthening? I had a Laminectomy at L3/4 in November. No physical therapy was recommended, just return to normal activity. (no hardware). I “pull” a muscle every time I try to return to normal. I love your stretches for the long muscles in the back, how can I build strength back?

  • Buy a printable worksheet with the Exercises in this video here: https://www.askdoctorjo.com/sitting-too-long-exercises-worksheet
    Seat cushion similar to the one in this video since it’s no longer available: https://amzn.to/3dVXg1W (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!

  • Hello!
    It was 1 year back when I was learning boxing in the gym. In one of the punches, I felt a jerk/current in my right arm. Since then, I am having pain in the right bicep tricep forearm chest neck. Sometimes it happens on the left side. I have taken treatment but nothing is working. I really want to heal this and start gym again. I don’t know what exactly is the cause of this pain though I am very sure it is some nerve issue. Will getting an mri scan help me out with this?

  • It was as if this video was made to come after Fitness Blender’s arm, chest 23 min tabata workout. Exactly what I needed after that. Whew! ������

  • Dear Dr joe. I have experienced vertigo in 2015. This time I have a floating feeling, it’s like I’m moving but I’m not. ENT doctor said I’m okay and my balance is fine, although I feel unsteady. (if I drink water I get super nauseous.) Please help me out doc! I need it

  • Can you do a video on stretches for Craniocervical instability and Atlantoaxial instability (or just neck instability)? I’m having a lot of issues with my neck vertibrae subluxing every minute of the day.

  • The first hack is EXTREMELY dangerous! You will encourage youre child to do it and they will not be able to breathe, so be careful

  • I’ve noticed I became more prone to have hamstring tightness because I had a wierd growth spurt and my femurs grew extra long compared to rest of my body and lower legs. Can having long femurs cause this?

  • I never comment but I had to say Thank you for this… My entire body is always in pain everyday and I push through with your videos… this stretch workout is perfect for my cardio and your 9 min video hitting cardio workout… Thank you so much!

  • Think I have hip bursitis from doing a lot more walking recently this 5 minute routine has really help relieve the pain. Thank you. ��

  • could tell that chin tuck is your fav �� its in all of your neck videos.
    anw, looks like you don’t have yet for cervicogenic vertigo, or would this enough for that as well? Thanks for making this videos!

  • 2:06 the best tip ever! That’s the only way I can do this stretch otherwise I getting sharp pain down the thigh. Thanks a lot for this a new sub here ❤️

  • I found this on the 2nd day of the COVID-19 Shelter in Place order in California. I do it every workday now and will probably continue doing it even AFTER the SIP is lifted and I go back to an office environment. It really starts my day off well.

  • Plus some of this stuff looks bad and looks like you put junk around the house why not just buy a stool than put trash on your sink

  • Thanks. I have had a sedentary job for over a decade. I have been suffering with excruciating deep buttock pain and more so on the right for several years now. I have be tried numb hairs and cushions too. I was wondering if using one of those large exercise balls with a stand as a chair would benefit me?

  • Not only is does this routine makes me feel much better physically and mentally. It’s also a tradition to do with the team at my small company. Highlight is the question: Will there be a plane flying over this time again or not?

  • This video helps me so much right after work and first thing in the morning after an awkward sleep position (arms over head? did not fall asleep that way?) Thank you

  • Dr Jo, Is there any exercise for relieving top knee pain from sitting too long/bending too long?
    Whenever I sit down or stand up from sitting in an office chair, it aggravates the patella quadriceps tendon pain

  • First time I did this and the chronic pain in my back for days was gone after the whole session. Will be doing this routinely for the better ���� kudos

  • Hey Doctor Jo, new subscriber here and will be donating to your Patreon! Back in January, I had a week straight of severe stomach pain/bloating + low back pain, that slowly subsided but then followed by bi lateral sciatica and also alternating shoulder pain from time to time since then. I remember the day before it all started, I had done some heavy bent over rows in the gym for the first time in a while. Would I likely have a pinched nerve doing this or a disc issue? Thank you!

  • Dr. Jo thank you so much for your videos! It is so empowering that I can learn how to help myself. I have seen spine surgeons, chiropractors, acupuncturists and physical therapists and they certainly tried (and often did) address the issue at hand. But other issues continue to come up. You have given your viewers the opportunity to address their own ailments… and you do it in a kind, simple-to-follow way. You have really helped me and I am so grateful.

  • Can i know what brand is your pillow/ i have severe arthritis and sciatica and need a pillow for when i’m working out laying on the floor

  • After sitting for a while on the ground with bending knee as i stand my knee starts pain….. What are the causes and treatment of this condition??? Please reply?

  • My back is so sore and this really helped it get better
    I hurt my back because I carelessly hit my back against the corner of a table:(

  • Hi mam I am from India I meet an car accident year ago two legs fumur broken and right leg OK but my left leg having fixation rod from one year now its was removed and I can’t bend my nee the leg was straight not bending plz can u give me some Trip’s for bending

  • Thank you so much for this video. I started doing these exercises a few months ago, when I experienced pain in my neck, shoulders and back, and it really helped to ease the pain. I still do it every now and then when I’m stressed or feel some tension.

  • Hi Doctor Jo, would this help with sacroilliac joint? I get a lot of pain in my hip, both the lower back area and the hip crest. I do various stretches but it’s always there.

  • This happened to me after I got my drawing tablet back from repairs and I drew for three straight days oh, thanks for the advice. Google searches always want to tell me I have a disease.

  • I love this!! I use it as a great warm up! And my nearly 77 year old grandmother recently started using this as a little bit of a daily workout each day, just to get a little more activity in for at least 5 min a day as recommended by her doctor.

  • Hello i need help i have bad posture and more developed chest than back and i wonder shoud i train my chest or only back and never chest

  • Thank you very much for this video!!!
    This is very straight forward and relaxing when practiced. I have found the combination very good for a large group of people doing it together.

  • really enjoying the “real time” videos! not sure why, but when I’m doing exercises it seems to be more motivating to follow a real time video!

  • Dr. Jo, I used to love to do the figure four piriformis stretch but, I have not been able since last April 2019 because of my left knee. Perhaps as I continue to strengthen my knee I will be able to do it again. Do you think with all your videos this might happen eventually?❤

  • Thank you! I have been studying for my finals this past week and working. This morning I woke up with neck pain that was distracting me from studying. Just got a new subscriber!

  • Thanks �� back �� back to my DHL or FedEx tracking system dkxktz man who are wala shra to y �� Pulaski academy Chu Kang a ibx she was going to icy roads

  • I use this before and after workouts. I love it. Not all exercise videos include stretching unfortunately.
    Since, I have been stretching with your video my muscle ache has gone away. Thank you

  • Thanks Dr. Jo! I have hip pain due to increasing my running speed and I did these stretches and felt immediate relief! I plan on doing them daily and buying your worksheet! I appreciate you!

  • Hello Doctor Jo I have an question firstly I tell u that my English is not good hope u understand that. My problem is I have fat in my back shoulder it looks very bad when I wore kurtis, tops etc I want to reduce that fat immediately so plz if u help me to do that then I am very thankful to u

  • Hi!! I just found some days ago you channel here on YouTube and I love working out with your videos. Can you tell me the best one or way to relax the muscles because I am so sore from all the workout? Thank you and keep with the good work ������

  • 26 years and still needed those in the quanrantine period, i was waking up with massive pain and discomfort every morning, and you have no idea how much this exercise helped me get through my daily and especially morning activities, it even helped me getting back to sleep if i woke up too early with back discomfort, ty and you got yourself a new sub ❤️

  • Hai doctor, it sounds like rubbing in my neck when iam turning my neck. What was that? That wasn’t pop sound, Could you please reply?

  • Woww, I felt instant relief after that last stretch. I am going to tell the rest of my family about it tonight! Thank you so much Dr Jo!!!!

  • I have a frustrating question Doctor!!
    So I have been struggling with osteoarthritis in my Ankle for 8 years now, at first I couldn’t do anything I was in severe pain 24/7, for the past few years the pain got easier and the past 1.5 year I started running which I couldn’t do before because it was impossible to attempt and I been working out recently, now here’s the question my ankle is not as stiff as before but it’s still not a 100% flexible so I’m struggling I squat “now can someone with osteoarthritis in the ankle possibly get the flexibility back with stretching even doe they have osteoarthritis or am I going to be stiff forever???

  • Buy my printable worksheet with these Neck Stretches at: https://www.askdoctorjo.com/8-neck-stretches-worksheet
    ⭐⭐ 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!

  • This is a really helpful video to release my working stress even if it’s just only 6 minutes. However, I think it’s only 3 mins. Ha-ha. Thank you

  • Very enjoyable. Im not one to stretch much. But I really loved this, I’m going to try to do this at least 5 times per week. Thanks!

  • I get hip pain because I’m a really active runner and I tend to forget to stretch, but I recently started doing yoga and I did this today as well and felt a lot of relief.

  • This is a very effective 6 minutes stretching exercise. Not jumping around to hurt your knees or some difficult position that you are not able to do. Hope you will load more stretching exercise like this. I forwarded to many people. Thanks!

  • thank you for this. Im a student and been stuck in my desk doing assignment since forever. My body is really really stiff, even when I do this workout, my back really hurts lol. I feel much better now