--- title: Dr. Oz: Exercise Tips for Women | TIME description: To demonstrate some useful exercises for better health, Dr. Mehmet Oz shares a workout routine with his personal trainer Joel Harper canonical: https://time.com/video/IVzQG5RE/ og:title: Dr. Oz: Exercise Tips for Women og:description: To demonstrate some useful exercises for better health, Dr. Mehmet Oz shares a workout routine with his personal trainer Joel Harper og:url: https://time.com/video/IVzQG5RE/ og:image: https://cdn.jwplayer.com/v2/media/IVzQG5RE/poster.jpg?width=720 og:type: video.other twitter:card: summary_large_image twitter:title: Dr. Oz: Exercise Tips for Women twitter:description: To demonstrate some useful exercises for better health, Dr. Mehmet Oz shares a workout routine with his personal trainer Joel Harper twitter:image: https://cdn.jwplayer.com/v2/media/IVzQG5RE/poster.jpg?width=720 --- # Dr. Oz: Exercise Tips for Women > Sponsored content. Supplied in partnership with TIME. 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They are at time.com/newsletters and are separate from a paid subscription. ## Video: Dr. Oz: Exercise Tips for Women [Watch (HLS stream): Dr. Oz: Exercise Tips for Women](https://cdn.jwplayer.com/manifests/IVzQG5RE.m3u8) (6:43)  _Published 2010-04-15. To demonstrate some useful exercises for better health, Dr. Mehmet Oz shares a workout routine with his personal trainer Joel Harper_ --- Jul 27, 2023 1:30 PM UTC --- ## More From This Series [All Videos](https://time.com/video/) [Donald Trump Talks Personal Health on The Dr. Oz Show](/video/oCpswBnH/) ### Donald Trump Talks Personal Health on The Dr. Oz Show [By Dr. Oz's Side During a Follow-Up Colonoscopy](/video/M3Nb9e7O/) ### By Dr. Oz's Side During a Follow-Up Colonoscopy [10 Questions for Dr. Mehmet Oz](/video/0GWBPc78/) ### 10 Questions for Dr. Mehmet Oz --- ## Transcript >> I'm Dr. Mehmet Oz and I write for TIME Magazine. You know, women don't appreciate how important it is to workout in order to live their best life especially as they grow older. And so, to get them to understand how to build the right kinds of muscles and stay limber as they do it, I've opted to try to help them exercise more wisely. So, what I've tried to do together with my friend, Joel Harper, who is my trainer, is to share the tips with you that he has given to me. If you follow them, you'll exercise smarter and wiser and you'll feel better for it. >> Now, let's get started. We're gonna do a little bit of yo- yo. It's great to line your spine back up. You've got a straight line from the top of head and you're just yo- yoing all around. Really breathe. Deep breaths. Now, we're gonna do a little bit of one- arm reach. It's great to lengthen your spine. Really elongated. Mehmet, put your hand on your waist there. There you go. Get a little bit more pressure. And switch sides. There you go. You're trying to get the longest distance from this fingertip all the way down the bottom. Now, you can do two arms by interweaving them all the way together and reaching all the way over. Really breathe. Relax your forehead. Get your hands a little bit further back. Pull your stomach in and switch sides. Details count on every one of these. You wanna make sure you have proper form. Now, we're gonna do some elbow circles. There you go. Mehmet, try to get your elbows a little bit closer together all the way. Try to tap 'em in the front. There you go. A little bit more. You really wanna open 'em up and switch directions. Keep breathing. Deep breaths. Come on. Get those elbows together. You gotta watch him, you know. Tries to cheat on me. >> I'm just trying to breathe. >> Good job. Now, do a forehead job. Now, he's just using his arms. He's not pulling down. He's just using the weight of his arms to drop his chin. He's breathing all the way into this area. If you work in the computer a lot all day long, you really wanna open up your shoulder blades and breathe. Deep breaths. Really breathe. Now, he's gonna slowly roll all the way down. He's gonna put his hands on his legs and drop all the way down just in case your lower back is tired than you thought it was. Now, you're really gonna breathe and disconnect. Act like your head weighs 500 pounds. It's elongating your spine. Really breathe, Mehmet. Deep breaths and walk to the other side. Really disconnect your head. You wanna make sure your hands are on either side of your foot. You don't wanna favor one or the other. You wanna make sure you're balancing your body back up. Now, he's gonna stretch his feet out. Everybody I know has tight feet. Nobody stretches 'em out. That's why I make all my clients stretch their feet out. It feels great. See how his heels are right over his toes? That's what you want. Yeah, it feels really good. Good job. Now he's gonna work his forearms out 'cause everybody I know works on a BlackBerry, works on their computer, so you wanna open all this area especially if you have tennis elbow or if you have any kind of carpal tunnel syndrome. This stretch is great for you. What he's doing, it's the correct pose. He makes sure his middle finger is pointing directly towards his knees and his elbows have a little bit of a bend in them. You don't wanna lock 'em out too. You wanna stretch your muscles out and we don't wanna do any damage on your joints. You really wanna breathe. Now, drop your head. Really relax your neck. Now, if he wants to go deeper, which I think is pretty tight for him, all he'd do is walk his knees back inch by inch until you got more of a stretch. Keep breathing. Deep breaths. Now, you will open up that chest. We wanna do the exact opposite. Really breathe. Deep breaths. Put your hands on your head and lift your chin and look all the way up. But if you want a little variation of this, you could take your hands. You could interweave 'em behind your tailbone and you can lift up this way. So, do every other. Works good. Really breathe. Deep breaths all the way into this area and release. Now, do some shoulder rolls. You want full range of movement. I get all my clients to do shoulder rolls. Some of them think they're silly, but they really, really work especially if you sleep on one side of your body all night long. That's why I make you do this next stretch. It's called chicken wing. Bring your head around like that. Really breathe. So now, he's grabbing his elbow. He's pulling it all the way towards his bellybutton and he's just breathing. You wanna go where it feels good. So, a really good stretch also to do on an airplane. It's really, really good if you feel yourself starting to tighten out and switch sides. Really breathe. Your hand's a little too high. Walk it right down there. If this is too hard for you, all you do is you bring your hand behind your back and then reach throughout. As soon as it gets easier, you just grip it around your side and breathe. Deep breaths. Feels good, doesn't it? Now, we're gonna rock. You wanna massage that back open. This, I love this. Yup. Get your hands underneath your legs. There you go. And just rock. You wanna get those kinks out of your spine. Really breathe. Now, what he's doing is straightening his legs and bending them. Straightening and bending. Each time, his back gets a little more around. Really breathe. Inhale and exhale. And inhale and exhale. Keep going. Really breathe. Relax your forehead. Go get me two more and slowly float down to the mat and go on to thread the needle. You gotta open up those heels. You cannot go one day of your life without stretching your hips out. I make everybody stretch their hips out. Why is that? Because you have lower back tension, you need to stretch your hips out because your lower back is pulling all the time on your hips. And if your hips are tight, your lower back is gonna be tight. So, if you have lower back tension, do hip stretch to open those hips out, which will free your lower back up. And switch. Really breathe. Elongate spine, drop your head, pull that knee all the way in and really breathe. Feels good, doesn't it? This is great to do in the bed in the morning. Right when you wake up, do the stretch. And I was gonna do a little bit of a bridge. He's gonna put his hands all the way down, interweave them all the way together, act like you have a string on your tailbone, and lift that up inch by inch. Good work. It feels comfortable. Keep your face completely relaxed and close your eyes. It's great to the blood flow into your head. Really breath. Relax your toes. Yeah, if you want a little bit more of a shoulder stretch, see how his hands are floating. You wanna caress those hands back down to the mat. Feel how that increases it a little bit? Deep breaths. Let that blood flow into your head. And float back down to the mat. Bring your hands all the way up. Turn your palms up and just melt into the mat. Deep breaths. You wanna scan your body wherever you feel tension. Get it out of there. you have no reason for it. And breathe and enjoy. >> Thanks, Joel. ```json {"@context":"https://schema.org","@type":"VideoObject","name":"Dr. Oz: Exercise Tips for Women","description":"To demonstrate some useful exercises for better health, Dr. Mehmet Oz shares a workout routine with his personal trainer Joel Harper","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/IVzQG5RE/poster.jpg?width=720","uploadDate":"2010-04-15T22:28:03.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/IVzQG5RE.m3u8","embedUrl":"https://time.com/video/IVzQG5RE/","duration":"PT6M43S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/video/IVzQG5RE/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}} ```