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.

 

Hip Arthritis Stretches & Exercises

Hip arthritis can cause pain all around the hip and in the groin area. It can also be painful when you walk. These hip arthritis stretches and exercises should help make the hip area stronger to relieve the pain.

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Now you will do a four way hip lying down. Start off lying on your back. For all of these you want to try to keep your leg straight by locking out your knee, and pull your toes towards your nose to activate the muscles in your leg. Slowly raise your leg to about the other side where the knee is bent, and then slowly come back down. Then roll onto your side with the leg you want to work on the bottom for hip adduction. You can place your bent knee on top in front of or behind the leg on the ground, which ever is more comfortable. You won’t be able to lift your leg high without rolling your hips. Then you will roll to the other side for hip abduction. Keep your leg straight, and try to lead with your heel and take your leg slightly behind you to engage the glut muscles. Then you will roll over onto your stomach for hip extension. You won’t be able to lift your leg very high with this one either. Do all of these ten times, and work your way up to 20-25.

The next exercise will be a plank on your elbows. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Hold this for about 20-30 seconds, and work your way up to a minute.

Now you are going to get onto all fours or in the quadruped position. Try to keep your hands directly underneath your shoulders, and try to keep your back in a straight line, no arching up or down. Kick one leg straight out behind you, and raise the opposite arm at the same time. Some people call this the bird dog. Do ten on each side.

Related Videos:

Hip Bursitis Stretches & Exercises

Hip Flexor Strain Stretches & Exercises

Shoulder Pain Stretches & Exercises, Real-Time Routine

These shoulder pain stretches and exercises are done in real-time. The routine is about 10 minutes long. It should help relieve your shoulder pain and get your shoulder moving again. Follow along with me, and hopefully you will feel better soon.

The first stretches are called pendulums. Use a small weight in your hand to help open up the shoulder joint. Use a chair or counter top for balance, and lean over so your arm hangs down towards the ground. Move your body, not your arm in circles so your arm swings around like a pendulum. You can also rock front to back and side to side. Start off with 10 of each and work your way up to a minute of each.

The next stretches you can use a Swiss/therapy ball, or if you don’t have one, you can use a table or counter top. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch. If you are sitting, you can also sit back on your heels for more of a stretch. Hold it for 30 seconds, and do three.

Now you are going to be in standing using a resistive band. Try to keep your arm straight the whole time and don't bend your elbows. Your thumb is going to be pointed upwards. The first direction will be flexion straight out in front of you. You don't need to raise the band way above your head. You can bring it to a 90 degree angle which is where your arm is parallel to the floor for flexion. Now you are going do put your arm out to the side for abduction. Finally, you will go behind you into extension, but you won’t be able to go to 90 degrees for this one. 40-45 degrees is plenty. Do ten of each.

For the last exercise, you will do a shoulder external rotation with a resistive band. Try to keep your elbows by your sides through out the exercise. If you want to roll up a small towel and place it between your side and your elbow for each side, this will keep your arms close to your side through out the exercise. Keep your elbows at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrists in a neutral position. You don’t want to over stress your wrists, and then have a wrist injury. Slowly pull both arms out away from each other keeping your elbows at your side, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive band.

Related Videos:

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

Stability Disc Exercises

A stability disc (aka wobble cushion or balance disc) is a great way to work on your balance for your core, shoulders, and legs. You can use it in so many ways to help regain your balance and strengthen your smaller muscle groups.

Click here to purchase the stability disc featured in this video.

If you have a weak core or bad sitting balance, you can use the stability disc to sit on and work on your balance. This can be used for children and adults. Put the disc on a chair or flat sitting area, and sit on it. For some people, you might have to use your hands for balance or even have someone help steady you. It is almost like a modified version of sitting on a swiss/stability ball. Once you sit on it, you can shift back and forth side to side. Then have someone push slightly on your shoulders so you have to keep that balance. You can also reach forward and to the side while keeping your balance.

Now you will stand up to work on your standing balance. Make sure you have a chair or something sturdy to hold onto because this can be very challenging. It also makes a difference of how much air you have in it, and the more air, the harder to balance. Start off by simply standing on the disc. This might be challenging enough for you until you get use to it. Then you can shift your body from side to side, and even front to back.

If those become easy, you can try balancing on one foot. The ankle will be moving a lot to try to get that balance, and that is pretty normal. Again, start off with holding onto something for balance and safety.

Now get on the ground for some higher level core work. Put the disc slightly below your mid back, and lie down on it in a sit up position. This will make your core work harder because of the instability of the disc and you can do a deeper sit up.

Next you will move the disc up to about at shoulder level. This time you will do a bridge. Make sure you go slow, and when coming up and down, go one segment of your spine at a time. Then roll over into a modified push up position. Put both knees on the disc, and do a push up. Finally, you will do a full push up with the discs at your hands. This one is really difficult, and you shouldn’t try until you have mastered all the others.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic)

Exercise Ball Core and Back Strengthening Exercises (Moderate)

PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to King Athletic for providing Doctor Jo with a free Stability Disc to use. If you purchase a stability disc from the link above, Doctor Jo will receive a commission.

Groin Strain Stretches & Exercises

Groin strains can be very painful, and the whole inner thigh might hurt. These simple stretches and exercises should help the healing process.

The first stretch will be lying down on your back. This is a modified butterfly stretch, and if you are really sore, you should start with this one. Prop your knees up and put your knees and your feet close together. Then gently drop your knees out to the sides, opening up like a butterfly. Go until you feel a good, but not painful stretch. If you need more of a stretch, you can push down on your legs with your arms. Hold this stretch for 30 seconds, and do three.

The next stretch is called an active assisted hamstring stretch because you are actively doing the stretch. Grab the back of your thigh, and bring your hip to about 90 degrees. Slowly start to straighten your leg until you feel a good stretch as seen in the video. Not everyone will be able to straighten their knee completely. Do three sets of 30 seconds on each side.

Now you will do some exercises. The first exercise is going to be a simple 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.

Then you will lie on your side with the leg you want to work on the ground. Keep your body in a straight line, and bend your top leg in front of or behind the bottom leg. Keep the bottom leg straight and try not to bend your knee. Lift your leg off the ground only about 4-6 inches. Start with 10-15 and work your way up. If you have ankle weights, you can add those when it becomes easy.

The next exercise will be a side plank with hip drops. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Go up into the side plank position, and then slowly drop your hip almost to the ground. Then come back up into the plank position. Start off with about 10 of these.

Finally you will stretch your inner thigh/adductor muscles. In a tall kneeling position, put the let you want to stretch out to the side of your body. Point your toes forward, and try to keep your leg straight. Lean downward and away until you feel a stretch. Hold it for 30 seconds, and do it three times.

Related Videos:

Pulled Groin Pain Stretches

Inner Thigh Strengthening Exercises

Go Gamecocks!

Are you ready for some football? Football season is finally back, and that means it's time for Gamecock Nation to shine... we hope! In this episode, I'll talk about a common injury in football called a burner or a stinger. It's a brachial plexus Injury, and here are some exercises and stretches that can help.

I'll also talk about some comments I've gotten about my Gamecocks!

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