Day 3: Beginner Upper Body Isometric Exercises - Whole Body Wellness Challenge

It's Upper Body Isometric Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time Isometrics routine is simple, but effective in helping strengthen the upper body & relieve pain. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-upper-isometric-beginner-worksheet

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge

These upper body isometric exercises are great for the upper back, shoulders, and neck.


For this routine, you will not need any equipment, but you can use a wall to push in to and a strap for some modifications if you want.


Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and trunk rotation in sitting will help the muscles get ready for the routine.


Starting off with neck isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Neck flexion and neck side bend isometrics will help activate the muscles around the neck to improve stability and decrease pain.


Next, shoulder isometrics in standing are a great way to get the shoulder muscles stronger without increased pain. Shoulder flexion, abduction, adduction, and extension isometrics will work all the muscles around the shoulder and help increase stability.


Finally, back in a seated position, seated trunk rotation isometrics are great to work the upper body and the shoulder area as well.

Congratulations on finishing Day 3 of my Whole Body Wellness Challenge. See you back here for Day 4: https://youtu.be/ZItATSWhrDg

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

Shoulder Isometric Exercises:
https://www.youtube.com/watch?v=qQjjc3UlKCY

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Day 3: Beginner Upper Body Isometric Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=aNdzMSNX6Ys
https://www.askdoctorjo.com/wellness-challenge-upper-isometric-beginner

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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