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.

Text Neck Pain Relief Stretches

Text Neck is literally a pain in the neck! Here are some simple neck stretches, exercises and posture adjustments that should help relieve some of the pain.  

The first thing that will help with text neck is to change your posture.When you are bending over at your neck and hunching your upper back, your neck muscles get tight in the front of the neck and overstretched in the back of the neck and upper back.
 
So the first exercise is a simple chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times. 
 
The next one is to open up the chest area with a scapular squeeze. You want to imagine that someone has their hand on your spine in the middle of your back. Squeeze your shoulder blades back towards your spine and hold, and then come back. Hold it for about 3-5 seconds, and do it about 10 times to start.
 
The next stretch is going to be a chin tuck lying down. Roll up a towel and put it right in
the curve of your neck on the ground.  Push down towards the floor. Hold that for about 3-5 seconds. Do this 3-5 times. The towel's there to give you a target, so you're pushing those muscles in towards the towel. 
 
For the last stretch, grab a pillow, turn over onto your stomach, and put the pillow right at your stomach and chest area. Now you are going to exercise your upper back muscles. Put your hands on your lower back. Keep your neck in a neutral position, and lift your upper body up off the floor. Hold it for about 1-2 seconds, and then come back down. Start with 10 times.
 

Win $50 in My 3 Million View Celebration!

Last year was a great year for Ask Doctor Jo. I celebrated my 1,000,000 view on YouTube AND my 2,000,000th view. Well now it's almost time for my 3,000,000th view!

Celebrating these milestones is SO MUCH FUN, so I wanted to get you all in on the excitement. After all, without you, I wouldn't have any views to celebrate! So help me celebrate my 3 millionth view, and you'll be entered in a drawing for a $50 Amazon.com gift card!

Here's what you do:

1. Take a photo OR record a video of you helping me celebrate my 3,000,000th view. You can dance with your dog, bake a cake, sing a song you wrote, throw a party, tell me what exercise has helped you the most... the sky's the limit!

2. Upload your video to YouTube (you can make it unlisted if you want) and send me the link. Or if you take a photo, just email it to me. Send your video link or photo to doctorjo3millionviews@gmail.com

3. That's it! Once I hit 3 million views, I'll randomly select one winner from all of the entries to receive a $50 Amazon.com gift card.

I'll also be selecting some of my favorite videos and photos to feature in an upcoming video! So if you don't want me to share you video or photo, please tell me that in your email.

I can't wait to see everyone's celebration photos and videos!

View official rules for the "Celebrate 3 Million Views" drawing.

Alpha Athletica Compression Knee Sleeve Review

The Alpha Athletica Compression Knee Sleeve can be used to help relieve the swelling and soreness associated with knee pain. Purchase the Alpha Athletica Compression Knee Sleeve in my product store and use discount code 25LESS4U to get 25% off!

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.