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.

Hip Flexor Strain Stretches & Exercises

Here are some simple Hip Flexor exercises and stretches if you have a strain or pain in your hip flexors.

Start off standing, and get next to something sturdy you can hold onto for balance. This will stretch your hip flexor and your quad. Grab the ankle of the side you want to stretch and pull it behind you. If you don’t have enough flexibility to grab it, you can use a belt or strap to pull it up towards you. Try to keep your upper body vertical, and don’t lean forward. If you lean forward, you won’t feel the stretch. Also make sure your thigh is either even with the other side or slightly behind the other side to get the full stretch. Pull your leg backwards and up until you feel a stretch. Hold this for 30 seconds and do it three times.
 
Next is a hip flexor stretch in a lunge position. First start in a kneeling position. Place the knee of the hip flexor you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Now drive the knee of the uninjured side forward away from your body. Hold for 30 seconds, and do this 3 times. If you want to stretch the groin as well, take the good side, and put it out at a 45 degree angle away from your body, then lunge towards that angle.
 
Now for the strengthening, lie down on your back. Bend the knee up on the good side for support. Then simply slide the bad side up and down, keeping your foot on the ground. If that is easy, you can do a straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Start off with ten, and work your way up.
 
Finally, you can do resistive exercises standing up. Using a resistive band, wrap it around something sturdy. Wrap the band around either leg. You will do the exercises on both legs. The leg that has the band on it is working dynamically or with movement. The other leg is working statically to keep you stable. You will keep your leg straight and try not to bend your knee. Turn away from where the band is anchored, it kick forward. You don’t have to kick high, just keep it controlled with your knee locked out.
 

aPallo Cane Review

If you have trouble getting out of a chair, AND you need/use a cane, then the aPallo Cane may be for you. The aPallo Cane features a second patented pivoting handle to make it a portable sit to stand device as well as a walking cane. It also has a variety of other features including an LED flashlight and a storage compartment built in to the handle. If you need tips on walking with a cane, watch my how to walk with a cane video.To purchase the aPallo Cane, visit the Doctor Jo Product Store.

Neck Spasm Stretches

Neck spasms can be very painful and cause many other problems, so help relieve the pain caused by neck spasms with these easy stretches. The key is to stretch the muscles, but not overstretch them. Over stretching will make them more irritated.
 
Start off sitting in a chair. Place your hands behind your head in the curve of your neck. Bend your neck forward, and use your arms to help rotate your neck from side to side. Try to just rotate your neck and not your whole body. You can either rotate back and forth 10-15 times, or hold each way for 3-5 seconds doing about 5 on each side.
 
Next, place your hands slightly higher, on your head, not your neck. Now side bend your neck from side to side. Again, try to just side bend your neck and not your whole body, but your upper body will move slightly. You can either side bend back and forth 10-15 times, or hold each way for 3-5 seconds doing about 5 on each side.
 
For the final stretch, you will need a long towel. Place the towel around your neck where it is hanging down on each side. Here comes the tricky part. Grab one side with the opposite hand, and pull downwards. At the same time, take the other side with the opposite hand, placing the towel at a slight angle over your ear and cheek area, and pull upwards at an angle, about 30 degrees, towards the ceiling away from you. Don’t choke yourself! The towel should not actually be on your neck. It is helping rotate your head to the side. Hold these for about 15-20 seconds, and do 3-5 on each side.
 

Aylio Coccyx Seat Cushion for Back Pain Relief Review

Doctor Jo reviews the Aylio Coccyx Orthopedic Seat Cushion. Cushions like these will add comfort to your chair, bench, car seat, plane seat, floor, or wheelchair. It's great for back pain relief, and promotes healthy posture, proper spine alignment, and superior comfort. To purchase this product, visit the Doctor Jo Physical Thearpy Product Store.

Thanks for 2 MILLION Views!

Guess what? I hit 2,000,000 YouTube views!! What better way to celebrate than with a pie in the face?!
 
And the Dragon Hunt winner is... Angela W, congratulations!
 
Thanks to everyone for watching, liking, commenting, sharing and subscribing--3 million views here we come. Be safe, have fun, and I hope you feel better soon.