Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

10 Best Swiss Ball Exercises (Moderate)

Buy Moderate Swiss Ball Exercises Worksheet

Using a Swiss ball (aka therapy ball or stability ball), is great for core work & balance. Once you master some basic Swiss ball exercises, these are a little harder.

Sometimes even sitting on the Swiss ball can be challenging for some people, so make sure you are in a safe environment and have someone with you to hold the ball the first few times you try it.

The first ones are: bridging on the ball, bridging with ball roll, and prayer plank. These are great for your core, glutes, and hamstrings.

The next ones are: ball push ups, ball roll outs, and side planks on the ball. These are tougher than they look, so be careful not to roll off the ball.

Finally you have: single leg bridges on the ball, single leg bridge ball roll, table top bridging, and table top hip flexion. Make sure you have mastered the other ones before trying these.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic)

Swiss Ball Exercises (Advanced)

10 Best Balance Exercises (Advanced)

Buy Advanced Balance WorksheetOnce you've mastered basic balance exercises, you may be ready for advanced balance exercises. They are tougher, so have something to hold on to when you start.

The first exercises are with your eyes closed: Romberg stance with your eyes closed and head turns side to side, Romberg stance with your eyes closed and head movements up and down, tandem stance with your eyes closed, and Tandem stance with your eyes closed and head movements up and down. These are not only great for balance, but they are also great exercises for ankle, knee, and hip strengthening.

Next are: walking on your heels and walking on your toes. Again these are great for balance, and they are also great for ankle, knee, and hip strengthening.

Finally, you have: single leg stance, single leg stance with a twist, golfer’s lift, and golfer’s lift with a weight. These are also great for balance and strengthening.

Related Videos:

Improve Your Balance with Simple Exercises

Balance Exercises for Fall Prevention

7 Easy Knee Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Cureve Natural Therapies for sponsoring this video and providing Doctor Jo with a free Large Hot/Cold Therapy Gel Pack Wrap to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase a Cureve hot/cold gel pack wrap like the one in the video!

Knee pain can literally stop you in your tracks. These knee pain treatments may help. Many muscles in the leg cross at the knee joint, so you want to treat the whole area to get maximum knee pain relief.

To start off, you can help mobilize your knee joint and get some traction or distraction by using an ankle weight, and let your foot hang down without touching the floor. Gently swing it back and forth, and side to side to loosen up the joint area.

Then you can begin stretching the muscles around the knee with a calf stretch and a hamstring stretch with a strap. Both of these muscles (tendons) cross the knee joint, so when they are tight, it can cause pain.

People often ask when should they use ice and when should they use heat for an injury. In general, using heat before you stretch and exercise helps loosen up the area to help you get better flexibility, and then ice afterwards to calm back down any inflammation in the area. The folks at Cureve Natural Therapies have a great large hot and cold therapy gel pack wrap you can use before and after you workout.

Next is a quad stretch with a strap. The quad tendon is attached to the patella (kneecap), so if it’s tight, it can put a lot of pressure on the knee joint.

Finally some gentle exercises will help get the muscles working properly again. A quad set and standing heel (calf) raises do a great job of strengthening the muscles.

Related Videos:

10 Best Knee Pain Strengthening Exercises

7 Best Knee Strengthening Exercises

Doctor Jo's TENS Book Order Promo

Purchase Doctor Jo's TENS BookHave you heard? I wrote a book! It’s called: Maximum Pain Relief with Your TENS Unit.

To celebrate its release, I’m giving away 100 personalized, signed signature pages (often called a bookplate) to people who order my book! The bookplate will have an adhesive backing so you can stick it inside the front cover of your book (or anywhere else you want)!

To get your personalized, signed bookplate, follow these two steps:

  1. Order my book now! Don't wait. Only 100 people will qualify for this promotion. You may order my book at any retailer you want. Some retailers are listed below. 

  2. Once you order, click here to fill out a form with your name/address and upload your receipt or order confirmation. To use this form, you’ll need a Google account. If you don’t have a Google account (or would rather not use the form), just email your name, mailing address, and a copy of your receipt or order confirmation to: [email protected]

NOTE: Although my book is available in other countries, the bookplate promotion is for United States addresses only. It will only last until all 100 bookplates are claimed, so order now! As long as this page is up, there are still bookplates available.

ABOUT MY BOOK: If I do say so myself, this book is THE at-home resource for how to properly use a TENS and/or EMS unit for pain relief and recovery. It includes easy to understand instructions, plus tons of step-by-step color photographs that show how to properly place the electrodes for a wide variety of injuries and ailments all over the body. It also includes simple stretches and exercises that can be done in conjunction with the TENS unit to get the best possible results long-term. Click on one of the purchase links below for more details!

Buy my book at the retailer of your choice. Some purchase links are listed below:

Amazon  •  Barnes & Noble  •  Books-A-Million Target  Walmart

Looking for a great TENS Unit to go along with your brand new book? Check out my blog post below.

Best TENS Unit & Reviews

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DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. 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 website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

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