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Lower Body Dynamic Exercises - Moderate Whole Body Wellness Challenge

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These general lower body dynamic exercises are simple, but effective in helping to strengthen and stretch the lower body & relieve pain. This lower body routine is performed in real-time so it's easy to follow. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-lower-dynamics-moderate-worksheet

This lower body dynamics routine is Day 6 in my Moderate 10-Day Whole Body Wellness Challenge. Learn more about the challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/moderate-challenge

They are great for the lower back, hips, knees, and lower legs.

For this routine, you will need a chair or somewhere to sit for the warm up, and then some room to move and kick.

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.

Dynamic exercises are a great way to activate the muscles and lengthen them with movements. Modified jumping jacks, marching, hamstring curl kicks, and squats will help to improve stability and decrease pain.

Next, rockette kicks and standing trunk rotation will work all the muscles around the hips and help increase stability.

Finally, some combination movements are a great way to progress. Squats with heel raises and squats with leg lifts will not only strengthening your muscles, but they will also help with balance and coordination.

Congratulations on finishing Day 6 of the Moderate Whole Body Wellness Challenge. See you back here for Day 7: https://youtu.be/c0-urMVG8xw

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist:

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist:

Dynamic Stretching Warm Up Routine:


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

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support


Lower Body Dynamic Exercises - Moderate Whole Body Wellness Challenge:

00:00 - Lower Body Dynamic Exercises
00:22 - Lower Body Warm-up
02:37 - Modified Jumping Jack
04:08 - Marching in Place
06:59 - Hamstring Curl Kicks
09:49 - Squats
11:19 - Rockette Kick
14:08 - Trunk Rotation
16:58 - Squats with Heel Raise
18:28 - Squat with Leg Lift

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.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. 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.
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