Table of Contents:
20 Minute Gentle Yoga Stretch for Tight Legs
Video taken from the channel: Yoga by Candace
One Simple Solution for Very Tight Muscles (Not Just Stretching)
Video taken from the channel: Bob & Brad
Quad Pain Relief Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Quadriceps Stretches for Tight or Injured Quads Ask Doctor Jo
Video taken from the channel: AskDoctorJo
5 Tight Muscle Treatments Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Hamstring Stretching Exercises
Video taken from the channel: Ansell Chiropractic Centre
7 Tight Hip Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Calf Stretches. Sit with your feet out in front of you on the floor. Hold a sheet or towel with one end in each hand forming a loop.
Place the loop around one foot. Pull your toes toward you. Stop when you feel a comfortable stretch in your calf muscle. Hold for 30.
Hamstring/calf stretch The hamstrings are the muscles along the back of your upper leg, running from the thigh to the knee. They help you to bend your knee and move your hip. These muscles are used.
Continued Leg Muscles to Stretch. There are a number of muscles in your leg. Some of the most common ones that people stretch, or that you might find getting tight, include the followin.Pidgeon stretch for tight glutes and back of hip muscles Start on all fours. Cross the free leg over the leg to stretch, then slide the free leg away from you, lowering yourself onto the stretched side until you feel a stretch in the gluteal area.
Hold the position for the.Keep your right leg straight; you should feel the muscles on the inside of the leg stretch. After a 10-second stretch, push up with your left leg, bend your right leg, and transfer the stretch to your other side. Hold this for 10 seconds as well.The subjects did five short sessions of active stretching each day for two months.
The stretching targeted muscles in the upper and lower legs. Compared to baseline, the treatment decreased muscle tightness in all targeted muscles. Researchers believe that.Thighs: Do quad stretches by standing up straight, bending one leg at the knee, and raising your foot toward your back. You can hold your foot or.
Some great yoga poses to relieve tight muscles and pain include the downward dog, wide-leg forward fold, low lunge, bow pose, cobra, eagle, and camel poses. Improve Posture and Work Ergonomics The natural curve of your spine is reinforced by correct posture to help you breathe and function properly.Hip Flexor Stretch Lie flat on your back on a stable bench or on your bed. Let your legs bend at the knee and hang comfortably off the end of the.Relax again into the stretch, this time using your quads to help “pull” your leg even closer to your chest and deepen the stretch.
Hold for 30 seconds. You should be able to stretch the.Your legs are propelled by your hamstrings, hip flexors, quadriceps, gluteals, and calf muscles.
Stretching your legs will help you to prevent injury and also to prevent muscle soreness after walking, running, or cycling. Method 1 Floor Exercises to Stretch Your Legs.This is a 20 minute gentle yoga sequence for tight legs. You’ll warm up the hips, hamstrings, quads, and more.
It’s appropriate for all levels. As always, move within a.Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
Helps pump blood up.Are your legs feeling sore and tight from lower-body workouts or long runs? Using a foam roller can help. It releases muscle tension in the glutes, hamstrings, quads, and.Hip Flexor Warrior 1 Stretch Stand up from your chair and step your right foot forward and your left foot back.
Open the feet wider than the hips, and bend the.
List of related literature:
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| from Singing Exercises For Dummies | |
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| from Stretching Anatomy | |
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| from Science of Flexibility | |
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| from Smarter Workouts: The Science of Exercise Made Simple | |
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| from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body | |
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| from Encyclopedia of Sports Medicine | |
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| from Concept-Based Clinical Nursing Skills E-Book: Fundamental to Advanced | |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students | |
| |
| from The Lazy Girl’s Guide to Being Fit | |
| |
| from A Mindfulness-Based Stress Reduction Workbook |
236 comments
I play soccer, and my leg(specifically my quad) has been hurting, should I be doing these stretches daily?
I had very tight and achy quads. I did these stretches and instantly I could walk without pain. Thank you!
Nice video note, Mentour Lawyer is a former college soccer player great tips
Doctor you are so Postive and You Explain So Well.. Even ur voice is Amazing.. Thanks for the Videos…
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,
I don’t know if you will even respond to this post since it is like 3 years later lol.
I am a 24 year old male, and was doing some full-speed sprints without warming up the other day(dumb me I know…)
Afterwards, my right quad started hurting excruciatingly when I tried to run again.
This all happened maybe 2 or 3 weeks ago.
Yesterday I was in Virginia visiting friends and we decided to get a football game together, well I am the type of person I like to go wide open sometimes. So while playing, my quad felt fine for a while, then as we kept playing, it started hurting again.
My question to you is:
What type of injury is this exactly, and will these stretches you show here, help in the recovery of my quad muscle?
Thanks!����
This was great for stretching my thighs which really need it. I just wish the posses were a bit longer but I can always do that myself. I loved loved loved the 5 min shavasana, yeah I know I spelled that wrong. Most videos don’t give you that much needed down time. I will for sure be subscribing and watching more of your videos.
Im just finding out first hand that being completely sedentary is detrimental to your joints, bones and muscles
Hi, im one of your subscribers. Just wondering wheres the linktobook online.thanks
Thank god I checked YouTube and found you a have a football match tomorrow and I did the stretch and it helped me a lot
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!!!
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
Heya,
I wanna know how to tighten or tense the whole body muscles while lying down in a single go from toe to head and then releasing from head to toe.
Hello Dr Jo, my son hurt his quadriceps just above his knee around 3 weeks back, he is doing physio therapy from the last 1 week, the pain is gone but there is a niggle in the knee when he does jogging, can he start these stretching exercises, we tried it once and there is no pain when he does it so can we continue it, the physio has not mentioned about stretching yet. Thank you.
I wish the stretches worked but since I have ruptured tendons on both quads from playing soccer, the stretching reaches no sensation or change on my Quads.
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.
I have a pulled quad muscle, I’ve done this once and it’s already relieving some pain, I’ll keep repeating it each day thank you!
My thighs pains alot while sitting and getting up after i do exercise… please suggest something
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
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.
Hi Dr. Jo I love your stretches and I feel safe with you. I’m 65 and a bit over weight and now i’m in quarantine I would like to ask you if you have “real Time ” stretching class, it would really help during this time that we have to do everything alone.
you look like Christy Carlson Romano! (voice actor of kim possible)
Great Video! Excuse me for the intrusion, I would love your thoughts. Have you considered Qonubrey Wenria Domination (do a search on google)? It is a smashing one off product for pushing sciatica out of your life for good minus the headache. Ive heard some great things about it and my m8 got astronomical success with it.
Oh thank you so much!! I woke up last night with a very tight cramp in my upper thigh.
YouTube and found you. You were my lifesaver last night. �� Thank you.
My body/muscles are well maintained but I skateboard daily I keep pulling my right quad and spreads a little to my glute. My right is the leg I push down on the tail of the bored with. I’m going to try a few of these hope they help.
I must have good hip mobility my knee touches my chest on the first one
anyone relieve your leg soreness after doing this stretching? how is the result? good or not
THANK YOU!! these hip exercises have allowed me to play golf virtually pain free. thank you thank you thank you!
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
I can verify she is a doctor just by the way she is talking… best of luck doc…
This was so helpful! I loved your imagery of combing the tangles with your breath.
I have very tight hips, so while I was in the 5 minute stretch, it was very surreal to feel my hips relaxing and knees descending closer towards the floor. Great stuff!
Thank you so much!!! Instantly felt better after following this advice
These videos have been fabulous during the quarantine no gym, no physio, but Dr Jo is still here!
Purchase a printable worksheet with the Quad Stretches in this video here: https://www.askdoctorjo.com/buy-quad-stretches-worksheet
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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!
Dr jo. Pls help. Whenever i do quad stretch. I get pressure on my lef knee and no stretch on quad muscle. What modification shall i do
Nice video! I feel some strain in a quad when doing sprints, if jump rope doesnt’hurt can I do it while healing? Thanks!
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
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.
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.
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
This was perfect. Trying to loosen my legs and work out Achilles tendinitis. Thanks!
What stretches, etc. you suggest for relieving the pain of siatica?
Love to but I cannot even kneel and lean back without my quads wanting to rip off my bones. That first pose is impossible.
Thanks for the reminder to get my rolling stick back out, especially for my calves. Have you tried something like the Tim Tam yet? I just got one about a week ago and I’m really liking it, a DPT perspective would be awesome!
I suffered a knee injury back in January and my lower quad is atrophied. Do you have any helpful suggestions as to how I can wake my quad without having to purchase an ems unit? Thank You!:)
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!
amazing i feel better now after trying this..
thank u so much
������
In video 1:03, your stretch are for Gluteus Maximus
or Erector Spinae? Both muscles are also stretched?
Thankyouuu these stretches are like
magic, I literally only did them once and I felt soo much better. Totally gonna do this daily!
This works so great! Thank you so much! I went on a long jog yesterday and my legs were so sore and my muscles are so tense today! This really helped me! When we have to stay in a position for 5 minutes, you actually did! Most people just edit it. I also love how soothing and calm your voice is! It makes me feel so much more relaxed and you are awesome & amazing! Thank you so much!
Today was the first day i have tried a full yoga instruction not based on some poses i through together to help with my sciatica. Your calmness is what made it easy to participate, and you did in 20 min what 2 years of physical therapy couldn’t. You relaxed my muscles to the point where the lack of tention made me cry (happy tears). Thank you so much.
I feel this more in my calves and back of knee area…is this normal?
Got to grin and bear it
Gritting the teeth
If you need to bite harder
Chew on some beef
All things must pass
The pain won’t last
But stretching your hamstring’s a real pain in the ass
freerangethought.com
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!
Doctor Jo I had pulled my muscle on the front of the thigh and it hurts after I do the stretches I don’t know what I should do,maybe I didn’ warm up properly..
Is it weird that I’m right handed but my left side is more flexible?
here’s a bunch of calf stretches… and then just one basic hamstring stretch at the end.
Thx i have a herniated disc and my hamstrings is super tight
Doc I can’t believe it, you just saved me from wasting time! Got on my skateboard in less than a day thanks lol
This was one of the most boring stretching videos…:( It just started and so soon reached shavasan…
Purchase the fitness recovery kit at: https://amzn.to/2SxuHMB (affiliate link)
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
I’ve one question, stretching means the actions that are done by the muscles?, cuz I made a hard exercise and I feel severe pain in hamstering and adductor muscles ��
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.
Is rolling stick can b used for senior patient (stroke patients )
I have a problem in my both thighs.i am feel too much heavy in my thigh quadreceps muscles.pease suggest me exercise to get rid of these
These are extremely vital when preforming Quadrobics! It helps get all your main muscles used to the strain your about to put on them! ♥︎
Madam plzz tell me I’m durgarao my age 25 I’m legs muzzle is completely weakness how fit d strength the muzzle even I’m not walk on two steps also plzz tell me the u r suggestion tqs in advance..
These were great! This is alleviating a lot of tension that’s building in my hips/glutes while I learn to ride a motorcycle.
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!
I brought my heels all the way in during the butterfly stretch but I still didnt feel anything, any suggestions?
Those spikey balls are great forec chest and shoulder muscles that tighten. I place mine in a sock (for easy usage) and lean backwards and forwards against the wall. Works great.
My quad muscle is tight during last 1 month… WhaT should I do? Should I play football or not?
I can’t see your link. Can you please post again? I am from Australia
Should I be doing these stretches while I’m experiencing sciatic pain or wait until the pain eases up?
Would these stretches help for quadriceps tendinitis?
I hate that when I fire my quad muscles, my left has a full contraction while my right doesn’t contract as fully AND the top portion of my knee (where the bottom of the quad and the top of the knee meet) hurts like hell. My left quad is more developed than my right. Sucks.
Any help, Doc Jo?
Best stretching ever. I just got the pain so bad but after stretching it no more paining at all. Thanks for sharing this video it’s so helpful
Why is the upper right of my quadricep hurt when i try to squat or jump…Is that an injury or something?
Hi doc. I have patellafemoral pain for 1 and half year. Plz suggest something. What exercise should I do for ths. I’m from India. I can’t stand on my knees more than 20 minutes.
My muscles won’t stretch they are stuck and don’t elongate almost like negative extension. What to do?
Dr Jo, I have a numb quad between the hip and knee on the outside of the quad (side). It does burn at times after standing long periods. This is related to spinal stenosis and inguinal hernia repair years ago. Is there a good stretch(s) for this? Great videos by the way!!
No way, after I did these stretches and I read the comments and everybody was saying that it helped them instantly. I decided to stand up and try to walk again and I actually was able to walk so much better without pain wow. ��
Good morning Dr. Jo, I really need help with hip stretches, I used to do the figure four hip stretches but, I can’t because of left knee, hopefully soon.��
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 just did squats yesterday with a bar and I’m dead. This really helped
Thanks soooooo much Dr. Jo. You’ve always been a tremendous help to me.
Oh my godI am so unfit because I sit at my computer all day, and yesterday I did a parkour class, and today my quads started hurting like hell. This helped the pain a lot! UwU
Is it normal when my quad muscle becomes soft almost like a hole after I pull it?
Really couldn’t get in to this. Seemed very hard on tight quads and hips
I’m a soccer player who deals with back pain and arm pain. I am the goalie so I’m constantly diving and it takes a toll on my back is there anymore videos like this for lower back and shoulder pain?
Hi..i hv got this quadriceps muscle problem because of this my one leg is getting thinner, will it help? And if yes then hoe often I should do this? Plz help me
I was born with cerebral palsy what’s a good stretch for me to do
Oke so, i have a problem. I play basketball and during games when intense defense en running back and forward are needed, my quads just give up. I litteraly feel the pain and burn at my quads and i know it’s there, it just affects my whole game.
Keep in mind i have been playing basketball already for a long time and this feeling has never been so bad.
I’m going to try these stretches, but got maybe more tips?
Hi. I wanted to check if quad and hamstrings stretches should be done before or after strengthening isometric exercises.
Hi doctor my name is shalu i do squats and now my leg look very bad I can’t wear my jeens if i wear my leg look like a bubly i want to remove and i just want my simple leg
ma’m i have a problem.. when i sit on a rigid surface or a chair without cushion then my sit bones give me a strange uncomfortable..i think thats due to my long sitting.. would you please suggest me any exercise to strengthen this area plz
What it the pain /soreness lends towards the upper thigh, right to your grin and around from there.. Will the same quad sreaching help?
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.
Maam what can i do because recently i had knee haemmorage and now the thigh muscles are tight!! I am facing difficulty in walking…. plz suggest some tips
2 days ago I jogged too much… I even did the sprints… So since 2 days, muscles between my knees and feet really hurt…
Pls suggest me some exercises as I don’t have the roller pin
can you please make a video on long thoracic nerve palsy/injury
Thanks I over worked my muscles running this help me release pain ��
I started the 30 day shred and my quads are now killing me. Thanks for the tips!!
Hi doc, both my quad hurts so much when i tried to sit down and it all started after i started workout… What should i do
Hello, I’ve just started running and had no idea how to stretch, your videos are just great, thank you
Good day doctor Jo I have subscribed.
I’m 18yrs old and I was involved in an accident a year ago and I got issues with my knee since then I haven’t been able to run properly or play basketball. The muscles in my leg is losen already and my knee cap isn’t in the right position.. Pls I need your help. Thanks
The last clip appears to be a repeat of the previous exercise. It doesn’t match the voiceover.
I clicked on your amazon link..the package I see doesn’t have the large foam roller. maybe I’m just not seeing the one you’re rerrering to with the 4 pieces??? thanks
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.
Product is listed on Amazon but is “currently unavailable”:-( Easthills Fitness 5-In-1 Foam Roller Kit Recovery Muscle Bundle Set: https://www.amazon.com/dp/B07DXSL9SJ/ref=cm_sw_r_cp_api_i_JYUlCbBRQAWS2
What the heck, is this magic?! Thank you so, so much. New subscriber ��!!
have not done any stretching at all for 20 years and i did some this past weekend and 2 hours later
I felt so dang good! it was amazing. At first I did not think it was from stretching but now I know it was.
How can I tell if my strain is with the muscle or the tendon? It’s been three weeks and I’m still not recovered. I started with 3 days of ice, then heat massage and stretching, your stretches. How long can recovery time be with a a bad quad strain? Thanks!
Can I injure myself if I do the stretches wrong? And is there a difference between burning and hurting?
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
Great pace. Where did you get those leggings? The very first pose I would like to have seen what it looks like from the back also, because I had my knees closer together and ankles out, moving the calves away, but I couldn’t see if you were sitting on the floor with your bottom or if you were resting on your inner lower legs.Thanks.
Excellent presentation and great instruction. The future of medicine includes a place for physio videos. You are doing your viewers and patients a great service. Many times it’s possible to find better advice on channels like this than in doctor’s office.
I have such tight calf areas. Well to-be fair my whole left leg is soo tight. My husband will do deep massage to try to soften them. Within minutes of him moving to another area it’s rock hard again?? Any ideas? I’m in the uk I have yet to find a physio who can help me. I’m in sooo much pain constantly to the point of now being on morphine patches? Any suggestions? Thank you
Doc Jo…… that rolling pin is genius!
Already feel better in 5 minutes…. after weeks of nagging pain in legs.
Thanks for the tip!
It’s interesting how some stretches work great and others…uhh not so great. The quad stretch in prone wasn’t painful, but I never felt much of a stretch. With the kneeling stretch, I feel a greater stretch in my quad, and my knees feel great after. More proof that everybody’s different. You learn something new everyday.:-)
Hi Dr Jo, I had an over use injury in my thigh a month ago which has left me with a dull achey feeling in the thigh at times. It doesn’t seem to be tight at all when I stretch it. Should I try to strengthen it?
This is a great sequence but it need more prep work and warm up.
this helped I had football practice again after 4 months so I was sore and not in shape this helped me thank you
Thank you for this video. It feels very beginner friendly and I enjoyed the full 5 mins shavasana (idk how to spell it) and I almost thought my phone screen switched off haha. Adding this to my favs vids for sure
As usual awesome video! I have a maybe stupid question… Due to my larger boobs having my hands at my heart is kind of uncomfortable. Is keeping my hands just down an okay alternative?
I pulled a quad really bad two weeks ago playing softball. This really helps.
8 barely use my rolling pin….a little yoga mat material glued to that would make a nice roller
But the kit is reasonably priced…cool! Of course nothing replaces a skilled massage therapist like myself��cheers!
mam my quadriceps tendon tear from knee cap and now 2 month ago doing my operation again quadriceps rupture now my bending leg 95 degree pls suggest me I want to bend my leg totely
I love the belt aid I am not flexible enough to get to my ankle yet but I will be:D
I am an handicapped person i cant walk properly without support i walkvwith sitck so can u show me some exercise for my leg purpose n my leg is to tight i cant walk on my toes while walking in my right i cant give my wait in my toes so plzzz give me some solution, i am waiting for ur next video regarding my legs tightness solution.
Thank you. I’m a security officer and I think since we walk a slower pace my hips become stiff.
⭐⭐ 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!
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��
It’s a great remedy.I am glad with your demo medication.Thank you.
Am I doing something wrong? When I tried to do the first pose my ankle/front of my feet hurt a lot like I’m putting too much pressure on my feet.
Hamstrings were on fire after a run yesterday and this helped so much. Thank you ��
Thank you it helped a lot it still is a little hurt left but I will take a ice bath
I have a question related to DOM, are there any illnesses or diseases or anything you can think of that would cause someone 50 years old that gets sore after every workout. Until I had microdiscectomy 2 years ago for a ruptured L4/L5 disc this never happened unless I worked out really hard with weights then it went away like always. Now my legs get sore after every workout I do. I am not even talking about a hard workout. I mean 20 easy exercises for 30 seconds of work with 10 seconds of rest. Simple things like squats, lunges, pushups, the rest are just marching, moving side to side, maybe a bird dog or plank. I have been struggling with this soreness, no matter if I wait longer to workout or try and go every other day or every day. I have had blood work done, my testosterone levels are good for my age, etc and everything seems to check out. This has been going on for over a year now and does not lessen. I am always super sore, I have some nephropathy nerve damage from the disc issue. Can you think of anything that I might be missing or recommend the type of doctor I need to see? I stretch every day and my flexibility is still good but I wake up daily with tingling in my legs and they are tight. Even after stretching they feel tight. I have been back to the surgeon several times had another MRI done he says he doesn’t see anything. I still feel like something might be pressing on a nerve could that cause this issue? Thanks for any advice on what you would do next. I have tried massage, decompression, rollers, cold laser, Inversion, acupuncture, dry needling, cryotherapy, you name it I have tried it. Nothing seems to help?
Didnt help that much. The top part of my thigh is what hurts
Hi Dr Jo thank you for all the wonderful videos. Always recommend your videos. Was wondering would these work for rectus femoris Tendinosis at AIIS?
Every time I bent my right thigh would hurt so I hope this makes me feel better.
yeah right under my knee at the back of my leg hurts sm— when I’m laying down or sitting
I have had this pain in my quadriceps for ober a year now it wont go away ����
Thanks Dr Jo, Great video, pain has almost gone after first stretch, will carry on for a few more days as you recommend.:)
Hey doc… Can u help me with my stamina and heart rate…. For running.. I can only run 1 KM in about 9 min.. But can’t go ahead of that…plz if u can help
Wow….My front thigh had extreme pain…I did this exercise…It disappeared in just 5 min….Thnx
Please help me… I’m so far from being able to do any of these. For the one where you put your feet together, my lower back is so rounded that I fall backward, not forward. How do I get there?
I have a 2ft piece of pipe i use. I also put it on the floor and roll my arches, full body weight
I have hypermobility and my hips and knees are really bad. This wasnmy first time with this routine so i jad a lot of trouble with a lot of poses. But it was so worth it. My hips feel significantly less tight and more relaxed. As do my shoulders weirdly enough. My back in general feels much better. Thank you for uploading this.
Hi Dr. Jo the the upper part of my thighs hurt when I do a lunge. The pain is piercing and I can barely stand up after bending. I had my first track meet so I’m assuming that’s how the pain started but plz help!
Hi doctor jo
My name is Sarah and I’m 33 years of age. I have a dilemma with my knee. I have a dislocation of my knee happen 5 times over the year and my last one happened in October this time around its affected me a lot more and I’m terrified of moving it for fear of it dislocating. Do you still think it’s possible for me to get movement back in it after all this time? I hope you read this
Dr Jo what part is right under below knee in front part of leg? I get a lot of pain there at times.
Don’t you need to warm up first? Like run for at least ten minutes…
this relieved a lot of tight pains and helped so much. thank you!
Thanks a lottt..it’s really working i got severe pain in my thighs when i do some squats and jumping jacks and also push ups next day i can’t even stand after sufferings those pains and searched to get rid of it amazingly it works thank u very much
I luuuvvv you guys!! Remind me of a married couple who’ve been together for so long! The “ohh bob” after bob says crapload! lolol!!! You guys are so freaking awesome!!!!! ������
I really loved this video, it was great for the leg day blues!! I do feel that the moves are a bit fast paced and I had to slow the playback speed a bit but overall, this helped me so much! Thank you
I had a stroke few years back, and I really appreciate you guys and what you are doing. Very informative and helpful.
I’ve been doing vertical workouts and been working on dunking and I did a big day of jumping and the next day my quads are killing me. Did I injury something? Or just need to rest/stretch
I cant sprint cause of my quad i injured them in a soccer match
For 10 days my quads was killing me
Now after those stretches almost 70% of the pain is gone
Thaaaaanx u R an angel♥️♥️♥️♥️♥️
I play football and I’m a receiver i really hope this helps so i can get back to practice ����
I rarely comment on videos but this was awesome! Hope you’re still going strong in 2019!
the back of my thighs starts to hurt and feel really stretched when i do squats or lift my leg up high—
My quad flexibility is really bad, when doing the standing stretch I still feel the burn but my knee is really high up and I can’t do the one leg lunge position. Any suggestions
Definitely agree with you, ( 7:19)…that rolling stick works great on the lower back. Sometimes it’s the only thing that gets me upright in the morning:) Just roll it on my lower back and, I’m good to go.
I’m doing martial arts and this is great for helping my flexibility going for head kicks
Rollin rollin rollin…. keep those muscles rollin…����
Seriously tho thanks I’ll look for this!
This is gonna sound crazy but as someone who has experienced sexual violence, that savasana (which I’d never done before) was really painful emotionally. I started panicking a great deal, feeling very exposed. The legs being totally open like that. Im glad I did it but it gave me something to work on. I thought I was over most of my trauma but for some reason this really struck a cord. Great video though!
I hav super tight hip flxrs. Which stretches give a lateral stretch to hip flxrs? Thanx.
Hi there,
Love your Video but unfortunately my Floor is Hard and my Knee hurts to even touch it! Instead I was wondering if You could do these Stretches on Your Bed instead? Also I can’t do that Standing Quad Stretch so what else can I do instead? So please respond back and let me know!
Thank you
Namaste!!! Thank you for this just what I needed after a run!!
Can not see how that stretched anything, will not be doing this again!
Thank you so much!!! The regular stretch does nothing for me tusm
Thank you this helped with my tight legs! I am an athlete and thus was helpful for tight hip flexors.
Hey Dr. I have done Mri scan and it shows I have swollen illuim bone or erosion of that bone so which exercise I can do?
This really hurt at some points, my back is weak and my hamstrings are crazy tight so forward folds are always a challenge for me, but that 5 minutes move was crazy. I felt weeks of tension in my right leg coming out. Truly wild. Thanks
I love your no-nonsense attitude so much! In many yoga practices, instructer is like a furry ball of positiveness and talks nonstop during the pratice. I do yoga but I struggle through it. And also you showing modifications are real good because I’m overweight and can’t do most of the moves completely as they are shown. I love you!
I couldn’t even sit in that pose, I got cramps in foot and my knees were burning! ��
Thanks Dr. Jo; I watched several of your videos and I like them all;
Is stretching good before working out, or should it be done post workout
Thank you so much!!! I had this horrible pain in my leg that wouldn’t go away and I think you’ve cured it ��
How can your feet ���� bend like that. I had an injury and never got back foot to original feeling
Wow. I cannot believe how good I feel after one session. Thank you so much Dr. Jo for this video!
You can’t imagine how grateful I feel for this. My hips and legs are really tight and I’ve tried looking for videos that help me with this, I only found you tubers who did everything so fast and I didn’t feel like I was making any progress with that rush, I felt stressed and pressured. So your videos are awesome, keep the good work!
I love your videos!! I was told to do this stretch in physical therapy. My PT ended june 2nd 2020. I did some Zumba june 5…twisted my left knee that has arthritis in it. Then I decided to do this stretchbad. Hurt my knee more! Had to lay off my leg give it rest! Iced my knee.
I just grabbed a band to pull my left ankle/foot up toward butt. Oh did that feel soooo good. I was told I have weak quads & tight quads. Yet I need to be careful with my arthritis on left knee.
Oh btw, I heard you counting in the background of this video as if another video was playing at the same time.
I have to stretch more. I tried the first one and that was hurting me. I just smoked and some stretches feel so nice.
In the final pose (5 minutes!) I experienced lower back pain. Any advice?
You know it’s going to be a long twenty minutes when u can barely get into the first position
I just want to say that I’m very grateful to you for sharing this flow with the world. I’m a survivor and since the assault I have avoided my practice, two years in total, because any asanas that caused a stretch in my hips or pelvis would cause me to have a panic attack. I practiced for the first time today, using this video. The emotional release that came from it… I didn’t know I was holding so much in. Rivers of tears. I’m so grateful to you, this helped me so much. Namaste
When I did the freedom pose all my weight sat on my ankle and made it hard to even stay as is for 3 seconds. Is there a better way to approach this pose
If arm is injured, should one workout the good arm or will that create more of an imbalance?
At 8:49 if we can’t bend down should bend our leg or just not bend our chest down?
I had tight and achy quads after soccer practice, I did these stretches instantly could walk without any pain
my hips and legs started cracking in a good way as i was working through these poses guess i really needed this!
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.
My legs have been feeling tight since I started running outside again and this was absolutely perfect. You said stay in this pose for five minutes and I thought OK she’s crazy but let me tell you what my muscles started moving and grooving and letting go and doing things that I was so surprised that my legs and my lower back and my hips just feel so much freer. Thank you so much.
Lovely leg stretch, with really great reminders to connect with the breath, and a very peaceful meditative time at the end.
I was playing basketball and someone’s knee slammed into my leg. I asked to sit but I had to stay in the game. At first when the pain got lessened I though it was over but now I can barely walk or move my leg without pain
Awesome video I need this for the police academy. I pulled a groin muscle last time I was in, and I’m going back
Bob just loves the words crap and crapload. But he makes up for it by his knowledge and enthusiasm. Brad, you just have to excuse him and take him for his many positive qualities. After working with him all this time I am sure you know them well. “Me no like “spikey” but the other rollers are fine.:) The roller on the IT band really is a bit painful…:p But used with caution it doesn’t have to be a screaming event. Another G rated (except for showing Brad’s bare calf) informative video. Thanks, guys.
I really loved this:) my legs were still a bit sore afterwards (which is probs because i haven’t worked out in a while and I just did leg workouts), but his really relaxed me. Like others, I really appreciate that you stayed in the poses rather than editing everything
First time doing anything yoga related and wow it really does relax you
I need to stretch more I can hear my tendon in my legs pop???
Takeaways from today’s practice with this video (after some light cardio, because today is just one of those days where I don’t have the energy to go all out, as far as my total beginnership even goes all out):
1. Yeah… if you start strength training again and are in pain, male sure to use videos like this it feels so good!
2. Don’t overdo it remember, Candace says to feel a goor strerch but stay in a pain-free range.
3. Noticed today that I sometimes forget to breathe (beginner…) once I do, I can stretch so much better!
4. The baby that I held two days ago is much cuter than my leg. But of course, my leg is lovely, too!
♥♥
Now Thank you, Namaste����…Now, could you make 1 hour long sessions Just like This?? I’ve got cirhossis of the liver and I’m using yoga therapy for healing. ��
That was a great leg stretch and exactly what i needed to help recover from yesterdays squat session. Thanks.
wrapping the arm around the leg is extremely painful, doesn’t feel natural
thank you as always -you guys are so entertaining as well as informative m.k wis
The kit on the internet is not showing the foam roller to be included in the kit. ��
Darn it!! Of the four items that is the one I was going for.
Bob and Brad you guys are great!!!! Informative and entertaining!!!
Agree the 5 minutes was fantastic:) I found the pose in 7.45 really hard though, I couldn’t get my arm around so I couldn’t do it at all. Any advice?
You can get the best workouts guide on Unflexal Workouts:)
I have a pull from the rite side over hip to my quadricep that when I sit down it pull quadricep and starts to cramp making it hard to sit down with out quadriceps pulling or cramping what exercise will help this to relieve so I can sit up rather then lay down???
Honestly first time doing this
Yes was a bit hard (considering my hamstrings are ridiculously tight) but I really did enjoy it
I have to ask if I were to do this daily would it improve my hamstrings and flexibility and what would you also recommend?
i was like why does my computer keep freezing.. then i realised she was doing savasana with us:’) bhahahaha
my lower back was yelling at me durring those five minutes.. What do i do for that?
I play football and td I just fixed every tight thing in my body thank u so much
How long does it take to get the hop flexors COMPLETELY loose/ stretched to do a split?
I almost slept in those 5 minutes! It was so relaxing ������������
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!
Why do I keep getting Charly horses Everytime I try to stretch.
Thank you Dr.Jo. Your videos make a difference, very clear, informative and fun. Above all effective.
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.
Dr. Hayley Blain is pretty ❤️ She has a calm and soothing face:)
This is one of my fav vids brings back some of my (poor lol) mobility after leg day! Thank you <3
I’m really tight in the hips how many practices do you recommend before it gets loose
It hurt when I tried to sit with my calves outside the tights. But I have no problem sitting on my calves. Why is that?
I have done long jump last tuesday, i stretched everything else apart from my quads and i have long jump again tonight but my quads are sore i dont know how i can get the muscle pain away apart from rest
Hello doctor I had a soccer game on Sunday and I got their late and didn’t get the time to stretch when I kicked the ball I felt like a pull and I couldn’t really run it’s been 7 days now and I’ve been rolling out my quad and stretching and when I passed the ball I felt like electric pokes in my quad and it felt really weird what should I do
thank you so much for this!
I didn’t notice the time passing
in fact after your routine I did a couple of low lunges and peageons
Ive been walking around like im having piles rn,been tryna do squats and in the end i had thigh cramps.Thanks for the vid
Love your videos!! I get instant relief when I have achy legs or tired legs. It’s very effective. Thank you!!
I can’t even do the 3rd stretch, my left leg and thigh can’t go that way at all
my legs hurts when i try to stretch and this help me thanks!
I nearly fell asleep in that last post.. My gosh. Loved it! ❤️