5-Pose Yoga Fix Stretches to Combat Sitting An Excessive Amount Of


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Inhale; as you exhale, bring your right palm to the small of your back and twist to the right. Adjust the block so it’s directly under your left shoulder. You can deepen the twist by extending your right hand to the sky.

Hold for 5 breaths, exhale to fold forward and inhale to return to a standing position. Travel takes a toll on the body — even if it’s a vacation to recharge. Long flights, train rides and road trips mean sitting in small spaces for hours and leave our bodies tight and stiff. Practice this five-pose yoga session before and after your journey to lengthen and stretch the body. Hold each pose for 5–10 breaths to shake off the exhausting and bring on the exciting.

Rest your hands on your belly, lay them by your sides or form a goal-post shape with your palms facing upward to open up your chest. Focus on long, slow breaths, keeping your inhales and exhales even. Hold this pose for 5–10 minutes. Then press your feet into the wall, lift your hips slightly and roll to one side. Step your right foot forward in between the hands and spin your heel down at a 45-degree angle.

Align the right heel with the left heel, exhale and turn your torso to the right, keeping your. The move: From mountain pose, turn to face the long edge of your mat with your feet 3–4 feet apart. Turn your heels in and your toes out so your feet are at a 45-degree angle. On an exhale, bend your knees deeply and sink your hips until your thighs are parallel to.

Sitting all day shortens your muscles, making them work harder when you call them into action. This series of exercises helps combat the damage incurred by sitting too much. Yoga is a fantastic way to combat the negative effects of sitting at a desk all day and other things that contribute to bad posture.

Heart openers are the category of yoga poses that invert the hunched back and shoulders which is often a result from sitting too much. So, in addition to straightening your posture, these chest opening poses will. 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. Happy Baby Pose is accessible even for beginners, but still provides an excellent stretch for the hip joints, which can get stiff from too much sitting. Lie down on your back, draw the knees into your chest and grab your feet from the inside, pulling them.

White sitting in your chair, cross your RIGHT ankle over your left knee, as if making a figure “4.” Keep your back as straight as possible as you hinge at your hips to increase the stretch. You can even apply a little extra pressure on the right thigh to deepen the stretch, as well. Hold the stretch for about 60 seconds, and then switch sides.

List of related literature:

8.25), and the fullest expressions of many inverted poses (chapters 8 and 9), just to mention a few—in which generating tension in the hamstrings or releasing tension in the quadriceps femoris muscles to permit frank bending of the knees would alter the fundamental nature of the posture.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
by David Coulter
Motilal Banarsidass, 2004

This latter skill is essential to countering the tendency of anteriorly tilting the pelvis, a common postural problem that often accompanies movements in which the legs move away from the center, such as in Hundred (exercise 5-4) and Teaser (exercise 5-9).

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Engaging a skilled yoga instructor for a private session can be very helpful, especially if you have injuries or chronic pain and need some individualized variations on the poses.

“Anodea Judith's Chakra Yoga” by Anodea Judith
from Anodea Judith’s Chakra Yoga
by Anodea Judith
Llewellyn Worldwide, Limited, 2015

As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Don’t plan to hold poses for very long, as this class is more about the movement than it is about the stretches.

“Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits” by Candace Moore
from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits
by Candace Moore
Victory Belt Publishing, 2017

Finally, although many schools of Yoga teach this sequence encouraging a deep standing backbend in postures 2 and 11, there is a potential for compression of the lumbar spinal discs, which can lead to pain.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

Stretching (several short sessions per day are better than one long episode) has been shown to maintain flexibility, balance, and proprioception [5, 8, 17].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

A more difficult series of new poses were introduced every 3 weeks.16 As the poses progressed, the muscles and joints of the shoulders, erector spinae, abdominals, and cervical spine were closely monitored.16 The results revealed an increase in baseline height and postural awareness.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

In this chapter your focus has been directed more specifically to movements that open your hip joints to greater flexibility and make it possible to relax the muscles of your legs, gain further strength in the abdominal muscles, and enter seated postures with greater ease and comfort.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

Be sure to warm up before doing deep stretches or challenging poses, especially if you do your yoga practice first thing in the morning.

“Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery” by Dee Dussault
from Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery
by Dee Dussault
Hay House, 2017

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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  • Purchase a printable worksheet with the Hip Stretches in this video here: https://www.askdoctorjo.com/buy-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!

  • Hi Dr Jo just want to say I love your videos keep up the excellent work��������
    I was wondering if you could advise me…I’m a long distance runner and I’ve found that when I run over Half a Marathon I feel stiffness and some pain in my groin area which results in me having to decrease my pace even though I’m not tired…once I finish running though in about 30 mins to 1 hour all the stiffness disappears…..is there a reason why this happens and how could I prevent it

  • Thank you! These are exactly what the doctor ordered!! Your instructions are clear and easy to follow! It is also great that the final three movements include stabilization, core activation, and balance! Perfect for a 70 year old person!

  • Wow!! Amazing!!Thank you for the the stretching regimen… My left glute and hamstring were screaming. Did it today and I had immediate relief. I run everyday and do sprints and drills. Will try to do this everyday. Thanks again. Frank.

  • Help, if you may! During the first stretch (this has long been an issue for me), I feel a tightness (some kind of light pain anyway) right at the hinge between my hip and thigh only on my right flexor. Do I need to be strengthening my flexor, or stretching it? I honestly can’t figure out what the root of this is.

  • Attempted again today with just 25’s. I did 7 reps each leg and my lower back is extremely tight almost instantly. Anything else to try?? My back is literally pumping.

  • I really enjoyed this practice. Some notes for myself about why I might not do it again anytime soon:
    weirdly, I don’t have enough wall space for the stretches at 7:10
    I got all turned around for the sequence at 16:59. Like maybe if I had 2 screens on either side of the room, I could see what is going on?
    the practice doesn’t end in savasana and I really appreciate being guided through that as well

  • Thank you Dr. Jo. I’m a driver and my hips have been killing me. I’ve watched tons of videos but yours has given me my best relief. Thank you

  • hello! i just found your videos and am so happy i did. i have RSD, fibromyalgia, piriformis syndrome, siatica, post concussion syndrome. is there any exercises i can do for RSD? fibro? ive had RSD and fibro for 20 years but got rearended one year ago and that gave me many more problems as if i needed that. RSD is too much to handle for anyone. it is about 85% of my body now but started with my left knee with the bursa sacks bursting from getting hit by bumper of car then went to RSD lucky me. my right hip is hurting sooooo much now aswell because of the accident a yr ago, i have bad migraines and headaches almost everyday, had whipllash and i dont think its gone away. the covid months have been horrible and made me worse and much more weak in the legs. what can i do to strengthen my muscles. thanks for the hip exercises and neck exercises, i am doing those but cannot put my head back, it is bad if i do that. thankyou for your time and i love your videos. have a great day.

  • Hi Dr. Jo my wife and I found you doing stretches so we subscribed, I am two years post stroke today. Yep doing better than most and very thankful for that. Thank you for your videos.

  • I had for 2 weeks pain around my hip and that sucks wen you do a sport like american football so i tried this now most of the pain is gone im going to try this a couple more times. I guess we just have a bad cooldown. Atleast i think.

  • Working from home I must be sitting more than normal, a lot more �� I’m an active person and my hips have been so sore. Thank you!

  • I tried lifting up my legs on the wall..my legs are not going straight but is in a bendy position.. it’s very difficult to get that straight with lots of pain how to correct this

  • I did this session in my hotel room, desperate to eliminate hip pain that has been disturbing my sleep for a couple months. I am encouraged! The typical ankle on the opposing knee sitting at my desk stretch wasn’t getting it. I will report back! Thank you!!!

  • Her energy helped me alot and i did it yayyyyyy hahah�� #phsychetruth is my fav channel on YouTube, i get all the vids i want about health❤️

  • You make me so relieved, I feel so much better. I’m training for my karate, which I gotta do highkicks; and this will definitely help.

  • My right shoulder was in pain all day
    My shoulder started to get really bad by night time I kept on trying to sleep but my shoulder was in so much pain I was thinking about going to the doctors but Bcz of corona pandemic going to the doctors isn’t an option for me so I kept on searching on the internet and I finally found this video so I listened and watched for 5 mins and did all 5 exercises and the pain on my right shoulder slowly started to go away I’m so feeling great I can finally sleep thanks @askDoctorJo

  • Dr. Jo I am clear to exercise. I had a right hip survery. Can you recommend a safe exercise because I dont think Im suppose to do the butterfly stretch. Thank you for the recommendations.

  • Hi, please can you help me. When I lift my right leg up to my chest, I hear a “clunk” sound come from around my hip area as opposed to a snap/pop sound. If I move my leg outwards and lift the leg again, I don’t hear the sound. There is no pain, but do you know what this might be? I also have patellar maltracking which is not resolving itself by strengthening the VMO and glutes and I think this may be linked. I also sit during the day more than most people. Thanks!

  • What stretches, etc. would you suggest for seniors enduring sciatic pain? Trying to perform beginner level core training—even when not lifting both legs simultaneously—activates the pain and has caused sciatic pain on the side not previously affected.

  • Hey Doctor.
    I have had ACL and meniscus repair surgery 4 months back.
    Doctors have now advised me to do foam roller exercises to release my IT band.
    Would you please suggest some stretches to release it.

    Thank you

  • I very rarely comment on any videos but I have to leave a note.
    The ball exercise instantly fixed a very painful IT band and back problem I’ve been struggling with for a week and which keeps returning. I did not see this coming! Thanks a lot!

  • Where do we get the lower back spasm? Do we have to use cold water or not if u have back spasm or back problem? Pls help me.. coz somebody said cold water is caused of back spasm..is that true? What do u have to do to solve my back and lower back spasm problem.. it really hurts

  • Could you send link for purch of ur plum foam cushion? I totally need that for knee lunges. My yoga matt not enuff support. Thanx.

  • I’m a 39 year old male and sometimes my right hip pops kinda around the groin area, what could this be? P.S. You are absolutely amazingly beautiful and sexy!! I know you probably get that all the time but I had to compliment you!! Thank you for any information you may be able to give me

  • I’ve been having chronic right big toe and foot arch pain that has seemingly migrated up into my right hip. Very arthritic-feeling. My hip was sooo tight and it doesn’t help that were quarantined in California and I’m losing my mind and not being very active. I just took about a 30 minute walk and came home and found this video. I did the entire routine, and boy those hip circles are REALLY tough! There’s no way I could do them without grabbing something, we are talking zero core stability. Thanks Jo for a great routine and a bright, no-nonsense presentation. Dios mio, I think I had better take a yoga class. I’m a 44 year old 70 year old!

  • Hi Jeremy. First, thank you for generously sharing your knowledge with us. I’d like to ask why do you suggest to hold stretches for 10 seconds, I was taught that the brain does not recognize your doing a stretch until after 15 seconds, but I might be wrong. Could you help, please. Thank you again. Your new subscriber ��❤️��

  • Wow have suffered from IT Band issues since late October (5 months) PT, Cortisone shots, etc…..nothing worked. Just came across this video yesterday and tried it. Just ran a 5k with ZERO pain when just days ago I couldn’t get out of the driveway without pain. Also used an IT band compression strap. Thank you Kristie you have me back at it!

  • Hi Doctor, Thanks for the video.. I had Tibia fracture and hip bone dislocation both on right leg. i was put on Ilizarov frame since 1 year and now that has been removed 15 days back. I am having Trendelenburg sign, cant walk normal as in advised not to put full weight on my leg. Please suggest exercise to heal it.. i am very scared

  • I’ve been struggling for ages trying to correct my posture and only quite recently found out I have tight hip flexors through a stranger on twitch who told me about it and helped me out. I’m so thankful to them because now I can start fixing it and your video is so helpful. I’m quite young (14) so even tho a few of these were quite easy for me to do I didn’t realise how much they would actually make me stretch and I feel great after doing them. Thank you so much, this is so helpful and I’m definitely going to do these before I do workouts and just every day.

  • Thanks so much for this video. I’ve done the exercises once a day for a week and seen a huge improvement in hip flexibility and balance

  • you are doing it wrong, you cannot release IT band, you just need to engage inside thigh muscle(medial ones) by muscle mind connection so as to create balance for overall thigh..

  • This video is really helpful for me in making my shoulder stronger. Thanks for sharing this video with all of us. Even i have an article on yoga poses for strong shoulder as well. Check it out here: https://www.fitnessattention.com/yoga-poses-for-open-strong-shoulders/

  • My rotators cuff pain was distracting me quite a bit today due to the weights I pulled but these exercises helped me to deal with them.Thanks a lot (ʘᴗʘ).

  • Loved this!! I have fibromyalgia, ra, and oa. You provide significant but gentle stretches that give me excellent pain relief!! Thanks!

  • I’m not one to comment, but I have suffered from bursitis in my hip for years affecting movement and sleep. I’ve stretched, had deep tissue massages for months, foam rolled, gotten an xray, ending finally getting a coritisone shot and after four months the pain returned. Now it’ll sound silly that I watched your video, got a tennis ball, did exactly as you instructed and then stretched to actually wake the next day with no pain. I mean no bursitis either. Thank you, thank you. Cannot believe it has taken so long to find the right answer to my problem.

  • Great job. Your timing and length of explaining each exercise was great for me who has add. I will incorporate this routine. Thanks

  • Are you supposed to stretch both legs? Currently, only my right leg is bothering me. I don’t have a tennis ball so I only used a rolling pin followed by the stretches.

  • Your stretches for neck and shoulders have very helpful. Im in physical therapy at present time. The PT crew likes that i have using your videos in addition to my other stretches. Thanks a million! ��

  • You are a blessing��
    I have suffered with shoulder pain due to rotator cuff strain for about 2 months and while I was doing some stretches and exercises I did not feel like I was doing all the right exercises and stretches. Your videos have helped me with this tremendously. Many thanks to you����

  • This is the first video of yours I’ve seen and it was exactly what I needed. I feel so much looser! Definitely going to subscribe so I can learn more!

  • Thank you so much for this video. Second day this week for me. Between the sitting and the weight lifting that I do, I have had a lot of tightness in my legs. After one day of this practice, I noticed a difference!

  • It was very helpful to me…for long time I couldn’t sleep well becoz of shoulders and back pain…bt today I’m relieved…thanks alot mam….IMMEDIATE RELIEF…thanks alot…

  • This was amazing! I’ve been having some really extreme shoulder pain for a week now and just one round of doing this made my shoulders feel so much better. I’ll definitely be doing this routine a couple times a day now. Thank you so much!

  • My IT’s have been very tight and very tender for months now. Quit running 9 months ago because of pains especially, on my right knee. Thank goodness I came across your channel and everything you’ve said just makes sense. Thank you!!

  • Been working 7 days a week for some months and experiencing constant pain on my shoulders. Did these stretches just now and the pain went away:)

  • I hurt my shoulder bad when I was playing basketball and this help me good, and I’m glad bc I need my shoulder for football season.

  • Amazing. Recovering from being sick and bed bound and my shoulders and upper back are so tense and painful. This definitely helped

  • I do toning exercises for my arms everyday and my shoulder pain got worse day by day. But ever since I started doing these stretches after every workout session, it gradually lessened. Thank you so much!

  • Just found this video, definitely going to start tomorrow (It’s very late at night right now for me)
    I’ve essentially been sitting my whole life, never really ran around and played as a child, never have done sports, was homeschooled so I didn’t even need to walk between classes. I don’t have any mobility issues, but spending essentially my whole life in a sitting position means my shoulders are incredibly weak and my hip flexibility is so minimal that my hip flexors and hamstrings can get hurt very easily just by pretty regular movements that go outside of my usual routine (even just bending over to pick something up can be a challenge, and yes I am positive that it’s just extremely bad posture and not a true medical problem, no worries). I know I don’t look great either although I’m less worried about that and more worried about developing genuine mobility issues when I’m older
    I’m going to start very slow and gentle to make sure I don’t hurt myself, but if anyone’s interested in my progress I can update every couple weeks or something!

  • Ive had some shoulder pain for a few days and i have had no idea what to do and this actually helped and worked i just had shoulder paina few seconds ago and now its gone i didnt really dollow everything i just did the stretches and its gone this is amazing

  • Thank you very much. I got immediately relief pain of hand. Need more tips on it.I am siting for long time on engineering diagram work. Please suggest personally…

  • Thank you dr jo. I recently made it back to the gym and have been doing some heavy lifting and been feeling some impingement in my right shoulder and these stretches have given me instant relief.

  • Hi I’ve been watching all your videos..my mom is complaining on her left shoulder pain. I’m not sure if this is about tendon or joints. But she only feel the pain when she suddenly used force on her shoulder.. she closing her eyes and feels like she’s about to pee when she feel that pain. Help. Thank you

  • Amazing, I’m 11 years old and I love it. Me and my sis, (she is 3). When we use to do gymnastics, our whole body used it hurt. And now I feel all better. ����

  • Hi, i am 29 years and I train (weightlifting) for almost 13 years. Since 1,5 years I started to feel pain in one of mij shoulders (joint pain) and since a few months my other shoulder is the same, during training I can’t do a lot of exercises I used to do, I feel pain and also the feeling that mij bones come together and make really bad noise. Also just moving around I feel bones come together and cracked noise and feeling like I can’t move my shoulders any further. I have the same feeling with my right knee a few years but the last moths it is getter worser. (Pain, and cracked noises)
    Do you have experience with this sort of problem? It is like joint wear or arthrosis?

  • It should be a regular thing that offices have you stand up every hour. Ive recently started working in an office this year and i absolutely hate having to sit for 8 hours everyday.
    But if you do anything else besides stare at your screen all day they think your slacking off

  • This was amazing!!
    I had sore muscles from the previous day’s workout to an extent that I could lie down comfortably! And now it’s almost negligible!

  • Just started tonight and feels like it will help. Should we do these once a day or less? Even if pain goes away should we continue the exercises? Thanks!

  • Thank you for your videos & encouraging disposition. I have been sharing your videos with several. people. Not hard given how often someone shares an ache or pain ����

  • Hurt my shoulder working out a few days ago and this immediately relieved my pain! Wish I would’ve done this sooner! I’ll definitely keep these stretches filed deep in my brain for future injuries!!

  • Routine 1 (Upper Body Focus)

    2:14 Exercise 1: Over-And-Backs (10-15 slow reps)

    2:49 Exercise 2: Cobra Pose (5-10 slow reps with pause at top)

    3:47 Exercise 3: Stand And Reach (5-10 reaches each side, pause at end position)

    4:33 Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps)

    Routine 2 (Lower Body Focus)

    5:41 Exercise 1: Quadruped Thoracic Rotations (10 reps each side with pause at top)

    6:24 Exercise 2: Kneeling Hip Flexor Stretch (30-45 second holds each side)

    6:56 Exercise 3: Pigeon Stretch (30-45 second holds each side)

    7:59 Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

    Originally posted by https://www.youtube.com/channel/UCcjUeKCKmDRkBeM3cVNSLPA and https://www.youtube.com/channel/UCQrmQkgA6PWATKtn1O3jWgg

  • Hi mam
    I have a shoulder and neck pain when i breathe in because of some bad exercises, what should i do?
    Its like two months now and its hard to take full breaths,

  • I don’t have enough words to thank you doctor ����
    I have had this shoulder pain for more than 6 months and nothing worked
    But it has been only two days doing these simple stretches and I am developing the confidence that this pain is gonna end soon
    Thanks a lot doctor ��������

  • The exercise does seem handy for my upper traps, which can hurt after exercises but fixing posture? Look how big apes sit, they never need to “fix their posture”. Rule of thumb: don’t sit too long in one position.

  • Hey Jeremy, big fan here. Just started your Beginner Shred program, absolutely love it. However, would you recommend doing chest work if you are suffering from rounded shoulders? I have it pretty bad and am doing these excersizes but dont want to make it work with chest work! Let me know man big love from The Netherlands!

  • I have recently started running and my hips were killing me last night. These stretches are magic. I’m going to do it more often now.

  • I’ve had numbness due to my IT band for 5 years. Physio didn’t work but acupunture did. However now with covid, I’m unable to get any treatment. Pain was really bad. Your exercises particularly the ball n rolling pin ones helped me a great deal. My pain’s gone and numbness is really low. I really appreciate your video.

  • This is a scam, you cannot get good posture (let alone perfect posture) with 10 minutes a day. Good posture is a result of your musculoskeletal system being as originally designed. Meaning all your muscles need to be both strong and flexible. By working out each muscle in whole your body and also lengthening them by stretching.

    Obviously this cannot be done in 10 minutes a day. Furthermore, the amount of training and stretching each muscle need is different per person and dependent on what other activities you do or dont do. So there is no one size fits all solution, let alone in 10 minutes.

    Posture is a very big problem for alot of people and basically a result of not maintaining your body. This cannot be fixed with a quick and easy solution. Just try this “method” and see for yourself, it won’t do anything except get this video views.

  • If it wasn’t for people like you, and AthleanX, I would probably have broken a lot of stuff in my body long back!

    Thanks a lot for what you do, Jeremy! ��

  • I was in the hospital for almost a month I had to learn how to walk again do to being in the hospital bed Once I got home I started getting numbness in my left glute and the back hamstring they did test on my leg but they kept telling me they didn’t find anything that was back in 2006 now 2020 it is worst having a hard to sit or stand for a long time numbness has moved down to foot now and now getting hard to bend over or squat while working out it feels like something needs to be stretched out now my doctor says it’s static nerve any treatment for this Thanks

  • Bruv i understand you know a lot about it but your arma are a lot bigger than the rest of ur body. Small back and chest. I think if u train this + your shoulders u will look better

  • This is a great well explained video, i will implement this on my days… i already have this bad posture of years working on pc, do you have any other tips?

  • In the posterior pelvic tilt I feel the pressure only on the supporting legs. Not on the hips. Where would I possibly be going wrong?

  • I’m not sure if I have this problem, I don’t have a permanent pain it’s just when I run, after 10-15 min starts to hurt like outside (just 1 knee). I go to the gym I can do all my exercises and nothing hurts, but when I run then the pain starts. 5 years ago it started and the doc told me my knees were ok, that it was just muscular, in that time it took like 4 months for dissapearing the pain completely, and after that everytime I started to run, again. I’m working out since 1 year and something, because they recommended me to ‘build’ stronger muscle, but still… it hurts:/, but it does not last that much the pain, next day I can walk without pain.

  • This was amazing! I was really surprised by the information and how challenging and helpful such simple exercises could be. Very well-explained and professional! Definitely going to be trying these at home!

  • I just started getting back into weight lifting. Can I keep lifting every other day or am I better off not building muscle until after I fix my posture?

  • Excellent video! very effective, I was having sore muscles in my shoulder and neck area due to workout from yesterday but thanks to these stretch I am able to recover immediately and feel relieved

  • How do you do the 2nd exercise the cobra pose I’ve been trying but it always seems like I’m just pushing with my arms I’ve tried keeping my hands out of the way but then I can barely lift my head up from my back. Is it possible to get lift your head all the way up using only your back? ��

  • You mean I shouldn’t get surgery and use pain killers?! There’s another way?! Nahh, I’m going to watch tv till the pain goes away. ;D

  • I really feel very happy to this PE treatment solution because it`s fantastic. This problem I have been encountering was the reason my previous relationship did not succeed. I would last maybe 3-4 minutes at most. I followed this program just lately and was amazed to have the ideal results within one hour with my present partner. It is great if you can solve your problem with this pe guide, research on Google. I think my partners call it Thomas Camonρez
    good day

  • I have hip bursitis and outside knee pain now for ten months. I have done all the doctor visits, PT, etc. I am hoping these exercises help. My question is with my current hip bursitis is it advisable to use a tennis ball over my hip as it can be painful when that area is massaged?

  • anyone here from lovelyvirus waiting for another virtual haircut. it’s been 8 years since he has posted but he favorited this video so he’s still alive.

  • This is my first time doing yoga and stopped at 12:57 ’cause i was starting to get nauseous (probably because i haven’t moved a lot since corona and online classes) but i will try again tomorrow and will hopefully get further into the video

  • Thanks mam… I had an car accident… The car hit me and ran while walking. From that time I do have heavy neck pain… Dizziness… Is it related to the accident?

  • I still haven’t found a friendlier face on youtube yoga practices! Your smile really irradiates joy that reaches people. Keep smiling! Oh yes, I came back for more stretches. It’s helping me a lot!

  • My sister laughed when I told them I was going to reduce weight with just using Custokebon Secrets, but after I showed them great results right after I used it they are begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, haha

  • Thank you for a clear instruction Kristie. The IT band hurts exactly as y explained and one is cautious not to do more damage with the treatment. But its a crippling probably overuse injury that makes normal walking difficult, not to mention running. As a sportsman its so stressful but I think I got the inflammation brushing a pool, leaning into the brush sideways, not through running.

  • OMG!!! Kicked my a$$; are some of these more difficult for men? I am going to have to do this every day until it’s my normal, ty for posting this. “If you want to turn it up a notch” ��. I’m an otr truck driver and I feel super after this little beat down.

  • Thank you for this. Home schooling and not being able to see the screen properly. And doing crafty things. Well it all goes into the neck.

  • I tried all of these exercises and I broke out in a sweat, my entire legs and arm shake. I hope I can manage to do it properly. For now I am doing as much as I can do. A few reps, twice a day. I hope it helps!

  • I suggest this TMJ treatment “FοΚemΚem Ta” (Google it) to all my patients who`ve got TMJ. In fact, anyone who has read it can verify the effectiveness of its guidelines through showing recommendations regarding how the book changed their lives. I have found this program to be much more beneficial than all the material I`ve collected..

  • Thank you I just injured my trapezius muscle which is causing so much neck and head and left body pain so I’m going to try this tmm I hope it works

  • Being health conscious, I don’t want to take the allopathic medicines for my Shoulder stiffness. Then on searching I found herbal remedies of Planet Ayurveda. I follow them and used their medicines and got relief. I am fine now. Thanks to Planet Ayurveda.

  • I have a fairly painful shoulder ; after watching this video clip and exercised along ; my shoulder more relax now. By showing my appreciation, I finish watching the commercials too

  • My band feels like it ‘snaps’ out of place. It used to be a quick sharp pain. Then it would feel better. Last night however, it snapped…but never released. Pain all night. Feels like a stabbing pain on the outside (low) of my left knee. Cannot bend with out pain. Constant pain all the time now. Trying the exercises. Anything else to do?

  • I fell a pain in the outside of my knees when I bend my knee and lay on top of them…could this be ITB inflammation? If so, doing these exercises will help?

  • Oh my, all the tension in my groins literally disappeared after doing this. Can actually sit cross legged on the floor without pain now and hopefully in a couple days I can return to training (from having two weeks off), thank you so much!

  • I can’t thank you enough! This has been plaguing me for the last year. Took 20mins and it’s no longer an issue. �� can’t believe it was such a easy fix for something so painful.

  • Dr. K, is this same prescription applicable for an IT band that clicks and pops on the side of the knee? I had weeks of PT with no success. I really enjoyed your video. I am now a subscriber.

  • Where’s the ball going when you put it under your leg? I was always told putting more pressure on the band is like pulling a bow string, which is what the problem is in the first place…tension, which will further agitate. So was advised to stay away from rolling the band directly. You might not have been putting it on the band though, you just didn’t mention where. I’m going to try that on the TFL though! I had been, till now, rolling my TFL with a foam roller, but it’s hard to attack it directly like that.

  • Omg. I have been suffering an ongoing cycle of pain and misery for a year! Concentrating on massage and stretching the IT band only and not that tight knot I had in my hip, which has also led to all my hip pain and stiffness. You.Are.Awesome!! Thank you.

  • My IT band has prevented me from running for several years. After years of foam rolling and trying again only to be disappointed I was just about to give up. I followed this video yesterday and on my FIRST run after, I was able to run 3 miles with hardly any evidence of pain. THANK YOU SO MUCH! I get an important part of my life back!

  • The past 3 months have been frustrating. Unable to run due to IT band pain at the knee. Tried different stretches and foam rolling without any improvement. I have had great results after following your advice. Thankyou

  • So I found out today that I’m having anterior pelvic tilt and hunchback when all the while i thought i had fat belly and fat upper back.

    I was really confused why i had hard stomach though a little fat and small waist and no belly workout ever worked

  • Theses exercises are to make the pain of tibio femoral syndrome disappears, but you should also show exercises of musculation of abductors of hip, quadriceps and back.

  • What a wonderful shape you have. I am so impressed with your commitment to being healthy. Thank you for sharing your expertise and helping the rest of us to achieve our health goals.

  • Omg ��! I was halfway through thinking there was no chance it would work, I just finished and feel like there was never any pain to start with

  • Dr K, your info about the periformis muscle helped me greatly, and pointing me to the left side was exactly what I needed. Thank you.

  • I started watching your videos due to rotator cuff pain and a nagging SI joint issue. Now I just watch because I enjoy your videos. Especially the intros!

  • Awesome, thank you. This has just helped me through to the completion of a heavy block of training on the bike. The outside of the left knee was letting me know that it wasn’t happy so I got out the TP ball, did as you said and that cleared it up really quickly. Great advice that I have logged for the future.

  • Sometimes my arm and hand feels like it wants to tear off or like put pressure on plz help idk what to do with it it happened often and last for about 20 mins

  • Thank you so much Dr, literally heard a crack/pop in the area that I was trying to stretch just after moving my hip to the right slightly at 2:35 and it feels so much better now and it’s looser too��

  • My IT band just started sending me those lightning bolt messages. Followed your steps and voila! Sharp pains gone. Thank you so much!

  • I’m finding that now in my 50’s these injuries just popped up. Years and years of martial arts and running.. military etc and now I’m finally realizing I’ve had these types of injuries for years but never knew it. LOL.

  • I appreciate this. I had knee surgery and one of the things they did was cut the IT Ban so that my kneecap would be centered. This really affected my Yoga poses and I’m hoping to get the strength back.

  • Dear Dr. Ennis,
    Thank you so much for showing this, it really helps. I also have a suggestion, How about if one leans onto a wall and places the ball where it hurts to relief the knot. This would achieve 2 things:
    1You get to control how much weight you exert by controlling how much you lean (perfect balance between placing full body weight on ground and placing minimal pressure by hands)
    2Your shoulder muscles won’t get cramps for being held tight for too long (especially if knot takes long to crack)

    What do you think? Thx again♡

  • its great, i just need a different chair for it. But i really notice how tight my muscles are with that last one. it feels like i still cant fully relax my shoulders. i still feel my muscles pulling on my arm. i take several deep breaths and feel it loosen up a bit, but never completely.
    I have the same thing in bed. I can’t seem to fully relax my muscles (not sure how it all works, I am burned out and depressed and anxious so that probably has something to do with it. but i have headaches so often and feel the muscles in my neck being tight the whole time so i rlly needed to find some exercises. thanks)

  • my mom is 50+ n she is suffering from neck pain n shoulder pain… C cnt sleep at night due to this pain
    From today onward I told her to do dis exercise daily…. Hope for the better result n plz evry1 pray fr my mom

  • Hello Dr Kristi. I wanted to thank you so much for this awesome video. I had no idea that you couldn’t stretch a muscle that had a knot in it and that it would make the knot tighter. That makes so much sense. I did the stretches and medicine ball work on my left leg this morning and for the first time in a couple of months I did not have any pain in knee!!!! I can’t believe it. The bottom left side of my knee has been gradually hurting the past couple of months and I had to stop squatting because of it. I cannot wait to hit the gym again.

    Your video said to do these stretches every other day. Can I do daily them daily though? Or would that not give the muscle time to rest? Thank you again!

  • Thank you so much! I’m currently in training for the Army and these stretches are going to get me through my foot marches next week.

  • Dodo me
    I watch a lot of health videos AND animal videos
    I was looking about hip pain, but when I saw the dog at the beginning I thought “oh wait did I click on dog pain?” ��

  • after 40 years of martial arts… my IT band on my left leg… and on my right front…have either started clicking.. or cranking up some hip pain when lifting my knees. II followed your suggestions Kristie… and great insights. Thanks!

  • Thank you for the amazing video. I’m glad I watched your infomative session. I’m not going to lie, the 1st session brought me to tears but it gradually released the knot!

  • I like to do these stretches randomly throughout my shift at work. I sit looking at a computer screen for hours at a time, so my posture suffers greatly and in turn my muscles ache. Thank you for sharing, it’s a huge help!!

  • I’ve gotta try this, I’m a mountain biker and when I stand and pedal sometimes my right knee gives me trouble for the first little while.

  • I hurt myself going heavy on leg curls. My pain was at the right outside of my knee. Doc said it was IT band. It hurt so much at times I couldn’t stand, but other times I could walk on it. Does this sound right to you? When can I work out with it again? I’ve been pain free for 3 weeks.

  • I tried this and it helps for a few hours but now I’m more sore and in pain than I was before. Is this just part of the process of breaking down those knots?

  • Wow thanks so much for this video, have been suffering pain in the IT
    Band for about a week now, tried this out and felt better pretty much
    straight away!  Think I need something a little hard than a Tennis ball
    though wonder what would be equivalent to a lacrosse ball in Northern

  • I’ve been having IT band issues for a few years as a bowler. I have to say this video has helped more than the 3 months of physical therapy I had to address it a couple years ago. These stretches are a GREAT day to day solution to not be in pain. Thank you!

  • I have a shoulder pain back side in right shoulder, below is doctor observation.Please suggest some exercise. from past 15 days I am having pain in back side just down the both of the shoulders but there is more pain on right side due asymmetry.

    Doc observation: marked muscular asymmetry, poor position, week back muscles, schober dist + 15cm

  • My pain is really sharp and intermittent. Very random during the day but makes life so much worse. I don’t run or anything but i do sit a lot because of work. I’m not overweight at all.
    I’ve been dealing with this problem for around 2 months and seems to get more often now. Now I’m issues leaning forward to pick something up even.
    I’ll try these exercises after work see if it helps. Feeling hopeless though because I’ve been doing stretches and exercises as physio recommended but it doesn’t change a thing.

  • Buy a printable worksheet with the Shoulder Stretches in this video here: https://www.askdoctorjo.com/7-shoulder-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!

  • Having slight pain bottom joint of pelvic muscles and hip joints after doing this for three days.. will it subside? Or should I stop doing this? Please respond.. Madam.

  • What do you think of using a large foam roller first just kind of shifting around to release knots, and then rolling up and down the muscle?

  • I am running the London Marathon in 2 weeks and suffer with real bad knee pain since I did my longest training run about 3 weeks ago. I can now not get passed 2half miles before the knee pain comes on with a vengeance. I have tried loads of exercises and nothing has worked to help me stop the pain, I’m worried I am not going to finsh the marathon. Do you think your video will help sort out my problem and get the pain to stop so I can at least get pass such a short distance of running ��

  • Deep breaths… inhale…exhale… More like panting crazily cuz these poses are difficult man! But I feel so energised afterwards

  • I´m really glad I saw your video! The first time I´m doing this routine and I immediately feel a difference! This is definitely going to be my morning routine

  • Thanks for sharing this, PsycheTruth! I’d have to say this wasn’t for beginners as there were times I couldn’t hold straight for even the amount of time you did.
    Jess, you’re an amazing instructor. I’ve had chronic headaches and neck pain and back pain for the last 8 months and I’ve tried various meds and even physiotherapy but it didn’t seem to help a lot. I’ve been doing these stretches everyday for the last 10 days (I’ve been a regular computer user for long and I don’t really exercise) and I seem to feel better than before. The aches return but when I do this sequence, it’s better for some time. I hope I can get rid of my neckaches and headaches for good someday.
    Thank you! <3

  • for the past 3 days i’ve been doing 60 reps for each leg (i have my left one facing forward then switch after 60). my back is a little sore afterwards but it’s no big deal. i really hope it works. i’ll keep this updated

  • Hi, Not trying to be a perv or anything like that. Jeff you and whoever you use for a sidekick in your videos should wear nothing but either a speedo or boxer brief. That way people can see the actual body part better you are talking about. Hopefully you would not be that shy about it, but it would also show off all that hard work you’ve done in the gym. I mean why work out just to cover it up with baggy clothes. Show it off you earned it. Thanks

  • I learned a lot through your videos, very helpful and rich in info thank you so much dear. Note: jessy doesn’t seem very happy playing model…���� please use a female model…good luck

  • What if whole body structure is imbalanced like right side chest boun is pop out and right side back is also pop out and curved back please help me sir plz

  • I had lumbar spondylosis. Could that be a result of this imbalance? Do I need to take any other special care while choosing exercises to fix this and not trigger that again?

  • men in comments: i have better curves than my gf!!! girls be doing the opposite of this:D

    me, trying to fix my pelvic tilt as a 17 year old girl…

  • I need to do splits for the sport that I practice, which means that stretching the hamstrings a lot is one of the fundamentals. What can I do to fix my pelvic tilt while keeping extremely flexible and long hamstrings? Thank you.

  • 3:00 Anterior pelvis tilt causes tight hamstrings.
    Fix by strengthening hamstrings, glutes and abs (using non hip flexor dominant exercises)

  • Okay so I did this for a little bit and my posture already feels like it has improved. I was not able to push my back against the wall completely. It always had a gap about half way up my back. I can now press my back against the wall if I flex my butt. I don’t know if this is normal but if I flex my butt it starts to spasm or something. It’s not painful but I just never had it happen before and was wondering if that was normal

  • 5:17 Modification of a sprinter lunge(stretch hip flexor, squeeze glute)
    1. Stop stretching hamstrings
    2. Strengthen glutes
    3. Stretch lower back(see video “Quadratus Lumborum Stretch(DO’S AND DON’TS!)”
    4. Stretch hip flexors(see first “Stop Stretching Your Hip Flexors!(HERE’S WHY)
    5. Do hip flexor-free ab exercises(see video “7 core exercises for low back pain (important!)”

  • Jess, thank you for the FlexiSpot referral! I bought a standing desk converter and like having the ability to switch between sitting & standing for extended computer work. Here is the one I purchased: https://flexispot.com/alcoveriser-standing-desk-converters-m7

  • the information is too good but it makes it kinda boring but i am trying so hard to focus for a better posture btw love your channel

  • I tried to point this problem out to my doctor when I was young, and she said I didn’t need to do anything about it since “everyone body is different”… I went to the doctor as a teenager, with severe back pain��

  • You have confirmed every single question I have had for years; Why were my hamstrings tight, why do my abs feel loose and my lumbar spine feel so tight, etc. As a massage therapist, I knew I had and anterior tilt for years and figured my muscles needed to both be loosened (lumbar) and strengthened (abs) but it’s nice to see a more in depth analysis on this.

  • I recently did a long bike ride and had outside of the knee pain. Wish I knew this before I started. Could have fixed the pain mid-ride rather than suffer all the way home.

  • Unfortunately this advice doesn’t actually work in real life.
    There’s tons of people who have massive muscular glutes and hamstrings, that are also tight, and still have anterior tilt.
    There are also ppl who have perfect posture, no tilt at all, who have practically zero strength in their glutes, no ass whatsoever.
    The lie comes in the assumption that in order to keep a balanced posture you need strong muscles that are working all the time just to maintain it.
    The real perfect balance is effortless it doesn’t require strength to force it just to keep in a normal position.

  • Let me know how you like the routines! You can also read/review the routine on the written article I posted on the site here: https://builtwithscience.com/posture-workout-routine/. Hope you’re all doing well!

  • I can’t stress how thankful I am for this video. I have been having constant shoulder pain for 2 weeks but after I’ve done this the pain went away almost instantly. I’ve been doing this everyday for 3 days now and I can’t remember the last time I’ve felt my shoulders this light. Kudos, Dr. Jo!

  • i had to stop 18 mins in… got SO sweaty. this looks simple but i had difficulties with holding some poses. (I’m still a newbie) going to keep doing this everyday– great video!

  • Loved it! Could hear some cracking here and there-which means it worked! It was a bit tough though, and I’ve been practicing for 3 months now!

  • I have been doing this routine every day from a month and a half since lock down. My body feels so good! My legs have more strenght, my arms feel more slim. Thanks a lot! Because of the lock down I was worried my body will become more weak and weak, but thanks to this route I feel very strong and healthier. I am an office worker so I will defenitively continue this routine after lock down is lifted.

  • Jess this sitting all day fix is the best. I have been looking for the yoga that would help me counteract the damage to my physioligy due to prolonged hours sitting at my work. Thank you for sharing!!!;-)))

  • Thank you! As someone who is semi-active (but too much desk time, which is exactly how I found this video) and starting to get into yoga a little bit, I found this to be the “right” amount of challenge. It gets tougher than it looks, especially about two-thirds of the way through.

  • Hi Jo, I broke my hip 4 years ago which was repaired with dynamic hip screw. I’ve been trying to stretch more and build up strength to stop the pain I get (Im training to be a nurse and spent a lot of time on my feet)

    When I do the third exercise with my hip that’s been repaired I can’t even get it fully parallel to my body I get pain in my groin at the front. Would you recommend doing it as much as I can or just avoid completely? I have really bad rotation on my bad leg but I want to get it going as much as possible. Thanks:)

  • In 5 minutes I will be doing these exercises. I’ve been to doctor, been to physical therapy. No help. I don’t even know what I did to be able to “enjoy this pain” for 3 months. Can’t wait to try these exercises. Thanks so much!

  • So helpful!! This is such a manageable video to follow both in the instruction and the amount of timecan be done while dinner is in the oven!

  • Ive been watching this video for several weeks now, and some of your other videos. My body has improved a lot from doing this on a regular basis. Thank you so much for the videos!

  • Yoga is neither therapy nor exercise. It is an occult ritual serving Shiva (see the “Linga Purana”), who is destroyer of worlds. Furthermore, yoga focused on the neck and shoulders invites Shiva (the devil by another name) to take control of the spine and all its nervous connections in what is known as Kundalini. This is both spiritually and medically dangerous.

  • Thanks so much! I was focusing on my core, gluteus, and hamstrings. Now I understand I need to focus on core, gluteus, and hip flexor. I was having “clicks” on my hips and was told to stretch my hip flexor. Now I understand the full picture. Great model to see what muscles you were talking about.

  • I will try to do this every day. Really feels good though very hard! It’s really nice not to look at tattoos. I’m so tired of people covered in tattoos. Your skin is beautiful Jess and your friendly face and smile are a great encourage throughout the routine. I gotta make my husband do this, too. He is really stiff from sitting all day. Thank you for sharing!

  • I feel like i have pain in my hip and upper thighs but I don’t feel any problem in working, running or walking but when i sit i feel pain sometimes

  • Fractured left pelvis,sacrum and l2-l5 7 months ago and now when I walk, I limp in my left leg. Any suggestions from anyone so that I can walk normal again, it really makes me insecure.

  • I have been an uber driver for a year and a half now and have never stretched and have always gone out driving for hours at a time. My body is basically screaming at me now and this video is now saving my life. Thank you so much. P.S. I love you Jess.

  • I have a bad shoulder pain and I am suffering from 2 days actually….after dng this I had a great relief but I just wanna continue dng it…..anyways tqqq mam…and the silly reason behind my shoulder pain is…I kneaded Atta(wheat flour) with my hand day before yesterday and from the same time I am suffering…��actually I am just 13 years old and I did the very very very worst thing in my whole life and I knew the pain��and teenagers never ever try this lol..and tqqq mam��for every tip given here��������

  • Yes, I have a desk job and sit more than I care to. This was an excellent video that I will certainly use on a regular basis. Thanks Jess!

  • I had hip muscles issue for a few month i thought it got better with physio and strength excerises and i started doing proper workout now i have lower back pain..This video makes sense now!

  • Just wanted to thank you very much, Been prepping mentally/physically for a 5-day rowing journey, and this was a great way to end my short training sessions before the long pull. I appreciate you sharing: D #deskjoblife

  • it would be so helpful if i knew how to adjust the stretches to my more limited range of motion. I was able to make it through about half way before getting discouraged.

  • I watched this video for the first time and after doing all these moves I feel so much better, this is amazing! I will do this more often. Thank you so so much!! <3

  • Really glad I found this video! My upper and outer legs and hips are extremely tight and after doing this I hear gently cracks loosening them. Jess do you have any foam rolling videos for this as well? Right now I’m combing this with 30 minute walking afterwards. Even walking I get gentle cracks. By the way I love your energy and attitude its really affectious!

  • Was feeling rubbish at the end of the working week. I found this and it made my back feel warm and flexible and i felt great afterwards. Just what was needed. Thank you!