Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope my physical therapy videos for common injuries and syndromes will help put you on the road to recovery. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

S'mores Fudge Squares

These S'mores Fudge Squares are the perfect substitute for real S'mores around a campfire. They are ooey-gooey and delicious. For this and other great recipes, check out Shelly Jaronsky's new cookbook "The Cookies & Cups Cookbook."

Purchase the Cookies & Cups Cookbook here.

If you want a more solid S'mores Fudge Square, allow it to cool a little bit before you cut and eat them... otherwise you'll have a pretty goopey treat like we did in the video! And if they aren't fresh out of the oven, and you WANT them more melty, it's super tasty to zap them in the microwave for about 8 seconds before eating. Mmm!

Try these other great recipes:

Salted Caramel Brownie Bites.

The Best Potato Soup Ever.

Varicose Veins Help

Varicose veins are a result of poor circulation in your legs. When the blood is not flowing properly, it pools up in the veins, and causes them to bulge out and become cord-like. General exercises can help work the blood out of your legs and back into your system.

The first exercise will be a simple straight leg raise, but with a hold at the top. Lie down on your back, and straighten out the leg you want to work. Bend the other one up for a target. Slowly lift the straight leg and hold it when it gets level to the other leg. If you can, hold it 5-10 seconds, and slowly come back down. Using gravity will help get the blood moving out of your leg as well as using the muscles as a natural pump. Start off with ten of these and work your way up to 20-25.

The next exercise will still be on your back. Bring both legs up in the air with your knees bent, like you are sitting on a bicycle. Now rotate the legs around like you are riding a bicycle. Try to do this for 30 seconds to one minute. You can also alternate sides pushing one leg out and bringing the other in, like a reverse stair stepper.

Now you will stand up. This exercise is a calf or heel raise. Use a counter or sturdy chair to hold onto if you have balance issues. Slowly lift your heels off the ground coming up on your toes, and slowly come back down. Start off with ten of these and work your way up to 20-25.

Finally, you will do a squat. Spread your feet out to about shoulder width apart. Try to keep your heels down on the ground, and stick your bottom back as you are squatting down. Don’t let your knees go past your toes. If you have balance issues, you can put a chair behind you. Start off with ten of these and work your way up to 20-25.

Related Videos:

DVT (Deep Vein Thrombosis) Prevention Exercises.

Hamstring Stretches for Tight or Sore Hamstrings.

Hamstring Strain Stretches & Exercises

These hamstring stretches and exercises should help with a hamstring strain. The hamstrings help us walk, lift our legs backwards, and bend our knees. When you have a hamstring strain, all movements can be very painful.

The first exercise will be on your stomach in the prone position. Try to keep your leg as straight as you can, but it might bend slightly. You will do a leg extension movement. Lift your leg slowly off the ground, but you don’t have to go high. Keep your hips on the ground while lifting your leg, and slowly come back down. Start off with 10, and work your way up to 20-25. If that becomes easy, then you can add light ankle weights.

The next exercise is still on your stomach. Now you will do a hamstring curl. This time, keep your upper leg or thigh on the ground, and bend at your knee. Bring your foot towards your buttocks as far as you comfortably can, and then slowly come back down. Start off with 10, and work your way up to 20-25. If that becomes easy, then you can add light ankle weights.

Now you will roll over onto your back, and prop your knees up into a hooklying position. You will do a simple bridge. Have your feet about shoulder width apart, and bring your bottom off the ground into a bridge position, and slowly come back down. Start off with 10, and work your way up to 20-25. If this becomes easy, then you can do one leg at a time by lifting the other into the air.

The last ones will be standing up. There are many ways to do a hamstring stretch, and you can check out the hamstring stretching video for other options. Here you will prop the heel out in front of you of the leg you want to stretch. Try to keep your hips forward and your back straight. Lean forward and down, but you don’t have to touch your toes. Hold this stretch for 30 seconds, and repeat 3 times. The last exercise is a lunge. Put the leg in front that you want to exercise. Try to keep the foot in the back pointed forward. For this lunge, your back knee will bend down to the ground. Some like to stretch further, and keep the back knee straight, but it will be harder to do. Then slowly come back up. Start off with 10, and work your way up to 20-25.

Related Videos:

Hamstring Stretches for Tight or Sore Hamstrings.

Hamstring Strengthening Exercises & Stretches.

Salted Caramel Brownie Bites

These Salted Caramel Brownie Bites are about as easy to make as it gets. They have the perfect blend of salty caramel and rich brownie goodness. For this and other great recipes, visit Inside BruCrew Life.

The hardest part about this recipe is not eating all the brownies when you’re assembling the brownie bites!

Also try these Ultimate Oreo Brownies!

Ab Stretches

These ab stretches will help stretch and rebalance the abdominal muscles. Your abdominal muscles can become tight and sore for many reasons including working out too hard and bad posture. When they become tight and sore, they promote more bad posture.

For the first stretch, you will lie down on your stomach in the prone position. Prop up on your elbows, and hold it for 30 seconds, doing it three times. If that is not enough of a stretch, you can come up into a pushup position with your arms, but keep your hips on the ground. If this is still not quite enough of a stretch, you can go up to your knees, and then drop your stomach down towards the ground getting a big abdominal stretch.

Purchase the Swiss Ball featured in this video here.

The next stretch will be with a Swiss or therapy ball. You want to lie on your back with your feet on the ground in a table top or half bridge position. Roll enough over it to let your head drop off. If this is not enough of a stretch, you can reach your arms up and back and let them hang down. Hold this for 30 seconds, and do it three times.

Now you will get into a tall kneeling position. You can also do this one standing up, but you might get a better stretch on your knees. Reach your arm up and over to the opposite side. That will get your outer abs. If you want more of a central stretch, reach over and back. Hold this for 30 seconds, and do it three times on each side. You can alternate back and forth or do them all on one side at a time.

The last stretch will still be in tall kneeling. This one is a little tougher, and a stronger stretch, so you might not want to do it the first time until you loosen up your abs some. Lean back while in tall kneeling, and reach for your heels. Grab onto your heels, and arch your back pushing your chest upward towards the ceiling. Hold this for 30 seconds, and do it three times.

Click here for some Core exercises in the pool!

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DISCLAIMER: The videos, posts and comments contained on this website are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don’t use this website to avoid going to your own healthcare professional or to replace the advice they have given you. This website is only intended to show and discuss correct physical therapy exercises and information and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, the information on this website won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing any of the techniques discussed herein. If you experience any pain or difficulty while exercising, stop immediately and see your healthcare professional.