Relaxing Full Body Stretching Routine for Stress & Anxiety Relief, Seated
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- Опубликовано: 16 окт 2024
- Simple stretches like these can often help provide relief from stress & anxiety because gentle stretching can help the body relax. These seated stretches are performed in real time so it's easy to follow along. More full body stretches: • Real Time Full Body St...
This relaxing stretching routine starts with a gentle warm up. Knee extensions or long arc quads (LAQ), hip flexion, and upper arm jumping jacks and horizontal Ts will help get your muscles warm and ready to stretch.
To start off with the neck area where we hold a lot of our stress, upper trapezius and levator scapulae stretches are great to help relax those muscles.
Scapular squeezes, seated trunk rotation, and quadratus lumborum (QL) stretches will help work the upper, middle, and low back.
Moving down to the hips and legs, a seated knee to chest, seated hamstring stretch, and an active calf stretch will help relax the lower body.
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Relaxing Full Body Stretching Routine for Stress & Anxiety Relief, Seated:
• Relaxing Full Body Str...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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AskDoctorJo for your winged scapula video how long do you think it will take for results? Will the stretches even give me results or just ease the pain? I don’t have any pain from it, I just don’t like the appearance
Love it! Can do it at work in the morning when i have not much time to exercise😊tx
I subscribed.🌸
I subscribed to you😊❤
Whomever is reading this remember to spread as much LOVE AS POSSIBLE, don't litter, help out the homeless and take care of nature please it's really important we gotta take care of eachother and mother earth. thank you and have a blessed life ❤
Thank you Earl for your message so true
Thanks for the positive message you continue to be blessed 😊
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My 96yr old mom loves your chair routines! She's a retired PE teacher and still benefits from movement. Chair routines are best for her. We love your pups and how clearly you present the routine. Well done!! Thank you from Florida!!
Thanks, and you're welcome! 🐾
@@AskDoctorJo Did you have any seated videos to benefit
posture?
I do. You can find them on my channel: ruclips.net/user/askdoctorjo
Love the fact that you can do so much just sitting..thank you for this. Great exercises
You're welcome, and thanks.
Thank you so much for these seated stretches. I work at an office and have been experiencing heightened anxiety the past two weeks. I am going to try these stretches at my desk. Thank you!!!
You're welcome! I hope they help.
Thank you so much for this! I am trying to get back into a daily routine that includes stretching and low impact cardio, but I have been sedentary for so long that I was struggling to find routines that I could actually do. This is a perfect transition for me. Thank you! I look forward to checking out more of your videos as my stamina increases. ❤️
You're welcome! Good luck!
Thank you so much for this video! I teach a daily distance class to students who spend all day in their wheelchairs, and this routine is perfect for a morning warm-up, for staff, students and parents!
You're welcome!
I am a wheelchair user and I am really deconditioned. This stretching routine was a work out for me. I am so glad I found it I’m going to try and use it every day to increase my flexibility ❤️
So refreshing after many days of travel, running around, and sleeping in new places. My body feels great after this x
Thank you so much for doing these videos for us I am working on some anxiety right now and I've been doing this every morning and it's been making a lot of difference when I thought I was just stuck like that. Thanks Dr Jo!
You're welcome! I'm glad it's helping.
Thanks Doctor Jo. Anything that can reduce stress and anxiety is something that is very useful for me. Great job. 👍
You're welcome, and thanks.
I like to do the "leg to chest" stretch while I'm in bed and right before I go to sleep. Can't explain it -- but it helps me relax and fall asleep.
A very useful stretch after working on home improvement projects. Thank you from Charlie in Syracuse NY
You're welcome!
I have subscribed before but have come back to you! I sit 8-10 hours a day with a work at home desk job. I have osteoarthritis & some degeneration disc disease & spinal stenosis and a knee that was injured over 43 years ago cheerleading (tore meniscus/cruciate ligament/dislocated knee cap). I am age 60 now. I probably have scar tissue all in right knee! I am feeling really stiff when I get up for one of my 2 breaks or for my lunch. :(
Thank you so much for all your videos!!! 😘
Thanks, and you're welcome!
Did this in the train and it felt great!
Thank you for this! I have been in a boot for Achilles injury, and unable to even take walks or use exercise bike. This will be so helpful!
You're welcome!
Shoveling heavy snow will tighten up my muscles. Your stretch greatly relieves the tightness. Thank you from Charlie in Syracuse NY, snowiest city in New York❄️
You're welcome. 🌨
Good morning Dr Jo. I am going to do this after I finish work everyday. Thanks I feel relaxed and chilled ready to start work
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I had a complete break of my right distal tibia almost three months ago. I’m not young (62) but was in fairly good shape prior to my injury. But even though I regularly did yoga and walked 3-6 miles per day, 2-1/2 months in a wheelchair was a surprising setback. Because I succeeded in regaining almost normal range of motion of my ankle joint my orthopedic surgeon didn’t think I’d need PT. But after starting to partially bear weight only two weeks ago I must have pushed too hard because I now have intense hip flexor pain all the time. My trainer sent to me your video on hip stretching/strengthening and I subscribed and explored your playlists. I did the real-time whole body stretch which showed me how weak and stiff are entire muscle groups. The real-time whole body stretch is currently my favorite because of what it’s teaching me about my new physical health. I know things will improve and I’m motivated but I don’t think I’d have understood my current body issues unless I started adding a daily whole body stretch. I think this will help me greatly over time. I’m hoping by summer I’ll be able to again start walking without aid of crutches and covering more than my current and frustrating mile plus add on my old yoga routine. Many of your videos are helping me reach my goal. Thank you so much!
You're welcome! Glad they are helping.
I really can't thank you enough! Even as a child I wasn't very flexible and now I get so stiff it hurts a good bit in my neck and shoulders. This is wonderful! I've used this many many times.
You're welcome!
I'm a recovering T4 paraplegic that spent 5 years in a wheelchair from an AVM rupture. I now walk with a brace on my right leg and use forearm crutches. Since the pandemic and stopping the use of my baclofen pump has really negatively impacted my mobility in both legs. I came here looking for things I can do to help my mobility. Thank you❤ I subscribed and liked the video....
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Been away from this stretch session too long. Like your direction and explanation during the stretch. Thank you. Like all of your stretches. Charlie in Syracuse New York.
Thanks, and you're welcome.
I have started feeling sore and stiff because I sprained my knee. So I was looking for exercises that I could do sitting down and found this video. I can do these exercises, and I'm so grateful. I feel my circulation is up and the tension that was in may back and neck from so little movement has disappeared.
I'm glad it's helping.
Recent subscriber. I noticed an improvement just after the first time stretching with you. Very grateful for having found this channel.
Glad it helped!
This video is a lifesaver! I have knee bursitis every now and then along with inflammatory arthritis so it's difficult to get on the ground and stretch. Thank you for such an easy to follow and helpful video! 💗
You're welcome!
Amazing stretches, thank you! I found them perfect for a post-workout cooldown as I get back to work. I absolutely love your real-time stretching videos, they're really motivating and relaxing. Thanks again!
Thanks, and you're welcome!
You have a ton of competitive stretches out there but I find myself looking for yours many times. It’s great after bicycling. Thank you fro Charlie in Syracuse NY
You're welcome.
Just found this and its perfect for me. I have terrible cfs fatigue, morning's are the worst, and this is doable. Thank you so much, i hit the subscribe button 😊
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I'm wanting to get out of my wheelchair and you give me great hope thank you Dr.😊
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More relaxing than a frosty, cold one. Thank you. Charlie in Syracuse NY
You're welcome. 😎
Thank you soooo much!! I can’t donate, yet; but SOOOON!!
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Thank you for the timer and taking time on both sides.
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Im extremely overweight, have 2 knee injuries, spinal degeneration, arthritis, stenosis, arthritis in so many joints it ain't funny...but i have to do something. Why not start here? Ive been assigned some of these already by my chiropractor, past physical therapists, etc so i know i can do them, its just been awhile. Thank you for putting this out there! And thanks for talking during the exercises and not in an interminable solid block before the exercises. You're awesome!
You're welcome, and thanks!
Thank u Dr Jo
I just broke my leg and was Looking for stretching excersice I can do while I have a cast
This is good
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Goal is to bring that need to the chest comfortably I love the modifications in moderation’s grated vice 🙌🏽✨
Thank you Dr, Jo! I just started exercising.
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Thank you so much for the videos and advice I have knee and lower spine injuries so far your stretch are the only one I can follow especially the seated part. Thank you.
You're welcome. I hope they help.
My husband and I stretch to your video every morning. Thank you so much for making it easy to follow. It’s short and sweet and yet efficient before my daily yoga session. Really appreciate it. You are amazing.
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It was so gentle yet i could feel good stretch... Really enjoyed
Thank you, I’m currently having hives all over my body, on day 4, and this helps me relax !!
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Hi Dr Jo, your exercises so wonderful, encouraged I have to try to workout harder. Again, thank you so much.
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Thank you so much for this video. I want to get into exercising and this is a great start. A solid mix of gentle stretching and motivation. Love the dogs.
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Thank you!! Loved these stretches
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Great session after garden work. Thank you. Charlie in Syracuse NY.
You're welcome.
You are the best when it comes to pain relief streaches
Thanks.
Love this stretch. Your session is new to me. The beeping timer helps a lot. Thank you. Charlie in Syracuse NY
You're welcome.
Hi Doctor Jo - I just love your videos. I try to encourage everyone I know to follow you.
Thanks!
Great stretch after shoveling snow today. Thank from Charlie in Syracuse NY
You're welcome.
Morning Dr Jo hope your good.
Thank you for this super seated stretch routine 🙏
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just did it today - sometimes the easiest way is the best way! thanks!
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Excellent, thank you! Really enjoying the real-time format.
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You are awesome! I'm sharing this one with fellow telecommuters; I've already raved to friends about your routines, and I know at least one has subscribed! I've successfully used your shoulder, elbow, thumb routines, but do appreciate the real time ones to follow! Thank you, Jo.
Thanks, and you're welcome! Glad they have helped.
Thank you for a great session. I love this stretch. Charlie in Syracuse NY.
You're welcome.
I love your session. Thank you. Charlie in Syracuse NY
Thanks, and you're welcome.
Thanks for this! Will definitely keep my mental health in shape
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Thanks Dr. Jo, Times like these everyone could use stress relief! BTW you look Beautiful, And love the cute pups!
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Great stretching and the timer is great
I need this today... love the dogs as well :)
Thanks!
Thank you so much! Was feeling some soreness in chest and lower back and your exercises found those muscles I didn't know I had! Subbed & liked.
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just subscribed!!!i sit for the first couple hours at work and then am on my feet all day, so this has been a great warmup to start my day with!nn
Thanks!
Thank you so much doctor for this valuable video !!!👍
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I work standing and seating. I did the siting streches and i feel good already
Always a good stretch for me, your session is😎 Thank you from Charlie in Syracuse NY
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You helped me better then my therapist ❤ Thankyou😊
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Dr. Jo, I thought I would give you an update on how my therapy is going with my left knee and back. It was going great and I felt really good and no swelling. Last Thursday and Friday I did some gardening for a couple hours each day. My knee blew up to three times the size on Friday night into Saturday. I did some therapy Saturday with the pain and major swelling. Yesterday was a little easier. I called my Orthopaedic Team to get an appointment for my second Cortisone injection with lidocaine for this Wednesday. 💝
Glad it was going well. Sorry you had a setback. Hopefully you will be able to get back on track soon!
Thanks for your love and support Dr. Jo!💜
Thanks for your love and support Dr. Jo!❣❣
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Thanks for sharing I’m feeling a lot better ❤
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Thanks. Trying to get out of several years of semi sedentary.
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These are very helpful. Thank you!
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Thank you! I needed this!👍🏽
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You are amazing Dr. Jo! Thank you very much
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Oh loved these x
I will definitely try to make this a part of my daily routine. My problem areas are my knees, shoulders and hands due to pain and weakness from Polymyositis and Lupus. What do you recommend for tightness in the hands and wrists? I have been dealing with tightness and stiffness in my hands for the longest time. I am not able to put my hands flat on the floor or flat against a wall because of the pain and tightness I feel in my palms and wrist.
I have several videos for the hands and wrists. You can find them at: ruclips.net/user/askdoctorjo
WE LOVE THIS!!!!!!!!
Thanks!
I’m getting a lot of tightness between my shoulder blades. Thanks for the video
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I dig the Superman shirt.
Thanks.
Your dog's call you Mommy! Love them
I am very much benefited for waist pain
Thank you so clear and well demonstrated .
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Dr Jo da best 👍
Just what I needed. Thank you. Subscribed.
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Thanks. Enjoyed!
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Thanks a lot its very useful daily routine
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Just subscribed, I needed this. Thanks 👍🏾
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Love it! Thank you.
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You are amazing! Love this video!! It's my daily morning stretch in office! Thank you!
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Thank u very good makes me feel beter a lot
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I love your videos, Doctor Jo! Sharing!
Thanks!
Thank you, It helps me a lot!
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Fabulous, thank you so much ❤
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Hey i love your vidoeos i just got one question how many time a week should i stretch ??
i never really stretched until i saw your videos, and they are great and you explain everything so well thanks
Thanks. Stretches can be done every day.
That was awesome thank you!
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New subscriber! Thank you so much 🎉❤
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~Thanks, really needed this hehe
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thank you jo 🫂🤝👍🏽
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Thank you, lovely to learn from you.
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Excellent video!
Thanks!
Thank you!
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I was always scared of stretching cuz I hated how stretching feels and when it got even slightly uncomfortable I would stop 😂 Doing this daily and learning to love the burn. Thank you for this video!!!
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i subbed your channel. i use it at work during snack/recess.
Thanks.
Just subscribed. Watched a video awhile back and went thru my history to find. I like the way you explain and have seated stretches. Do you have stretches for bigger person, its really hard to do some of the leg ones, or just do what I can for now? I am prone to leg cramps and I have leg pains, probably from sitting too much too, just want to stretch to feel better. Any suggestions would be appreciated. Thanks 😊
Thanks for subscribing. Mainly just do what you can. You can also use a stretch strap, belt, or leash to wrap around your leg to pull if it's hard to actually grab your leg. Once you are able to get into a consistent routine, it should get easier. Good luck!
@@AskDoctorJo Thanks 😊