Day 6: Beginner Lower Body Isometric Exercises - Whole Body Wellness Challenge

It's Lower Body Isometric Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time isometric routine is simple, but effective in helping strengthen the lower body & relieve pain. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-lower-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 lower body isometric exercises are great for the lower back, hips, knees, and lower legs.


For this routine, you will need a stretch strap, belt, or dog leash; and a ball, yoga block, or pillow.


Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.


Starting off with isometric exercises lying down is a great way to activate the muscles, but not make big movements that might cause pain. Transverse abdominis (TA) bracing, hip flexion, hip abduction, hip adduction isometrics in supine will help to improve stability and decrease pain.


Next, seated isometrics are a nice progression. Seated hip flexion, hip abduction, hip adduction, and glute set isometrics will work all the muscles around the hips and help increase stability.

Congratulations on finishing Day 6 of my Whole Body Wellness Challenge. See you back here for Day 7: https://youtu.be/06Oq6ZtaY_E

More Ask Doctor Jo Videos:

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

Knee & Hip Isometric Exercises:
https://youtu.be/MWs2TaDWQVQ

Knee Isometric / Knee Setting Exercises:
https://youtu.be/9WoINw8UVbg

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

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Day 6: Beginner Lower Body Isometric Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=NZ642RHQLTA
https://www.askdoctorjo.com/wellness-challenge-lower-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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