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.


Lower Back & Core Exercises with the Miracle Back Pillow

The Miracle Back Pillow is not only a uniquely shaped pillow designed to help relieve lower back pain, but it's also a great tool for lower back and core exercises.

Click Here to Purchase the Miracle Back Pillow and use code JOTAKE10 to get 10% off!

This video will show you some simple exercises you can do with the Miracle Back Pillow for lower back pain and core strengthening. 

Watch my full Miracle Back Pillow Review.

PRODUCT REVIEW DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to MiracleBack for sponsoring this video and providing Doctor Jo with a free Miracle Back Pillow to use. If you purchase a Miracle Back Pillow from the link above, Doctor Jo will receive a commission.

Knee Osteoarthritis (OA) Stretches & Exercises

Knee osteoarthritis (OA), or as it's sometimes called wear-and-tear arthritis, is a chronic condition of the knee joint. It's caused when the cartilage between the joint breaks down leading to pain, stiffness and swelling.

The first exercises for knee osteoarthritis is a quad set. Straighten out your leg with your knee straight . You are going to try to push your knee down into the ground as hard as you can. To do this, you are activating your quad muscle. If you need a target for your knee, roll up a towel and place it under your knee. While you are squeezing your quad muscle to push the knee down, you can also pull your toes up towards you to activate the calf muscle. Try to told these for 3 - 5 seconds and do 10 of them.

The next exercise is a heel slide lying down. Prop up your good knee and put your surgery knee straight out. Still keeping your heel down when you slide, pull it towards your body as far as you can, and then slide back down. You can do about 10 of these. If you want to get a better stretch, then you can use a strap, dog leash, or belt to get some extra bend in the knee. Place the strap on your shin and make sure it won’t slide off. Then use the strap to pull your knee towards you while you are doing the heel slide.

After that 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 straight leg raise 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 you will roll onto 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.

Finally on the ground, take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3 seconds, repeat 10 times.

The last exercise is standing up. This is on a tall step, but you should start off with something shorter like 2-3 inches. You can also use a step at home where there is a rail to hold onto. Go very slowly and controlled with the step up and step down. Count to three for both up and down with the movement.

Related Videos:

Knee Pain Stretches & Exercises, Real-Time Routine

Knee Arthritis Stretches & Exercises

RRT Pro 2 Review (Rapid Release Technology)

The Rapid Release Technology (RRT) Pro 2 is a professional level massager that vibrates at a hertz that is 3 to 4 times greater than most other massagers. 

Click here to purchase the RRT Pro 2!

The RRT Pro 2 has many benefits because with its higher vibration, it elicits the Tonic Vibration Reflex (TVR). Basically what this does is relaxes muscles with the vibration. So if you have muscle cramping, spasms, or muscle guarding, that won’t release with traditional stretching, this will help calm the muscles down, which decreases pain.

The RRT Pro 2 also does a great job of breaking up adhesions and scar tissue from injuries or a surgery. Adhesions can cause pain and restrict movement. Therefore, the RRT Pro 2 can help increase movement and mobility of joints and muscles.

The RRT Pro 2 can used for many different diagnoses from carpal tunnel syndrome and TMJ dysfunction to headaches and knee pain. The possibilities are virtually endless. And the best part is that they’ve done research to back up these benefits.

Overall, the RRT Pro 2 is a great piece of equipment to have in the office or even at home, and it feels great too!

PRODUCT REVIEW DISCLAIMER: This video represents the honest opinions of Doctor Jo.Thank you to Rapid Release for sponsoring this video and providing Doctor Jo with a free RRT Pro 2 to use/review. If you purchase an RRT Pro 2 from the link above, Doctor Jo will receive a commission.

Sciatica Stretches & Exercises

Sciatica, or sciatic nerve pain, can have many different symptoms from nerve pain and numbness to tingling and weakness. The pain is most often felt in the buttock area or in the back of the thigh and calf. These sciatica stretches and exercises should help ease 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. Hold these for about 3-5 seconds.

Now you will do bridging. 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.

Next will be a piriformis stretch. Cross the leg that is hurting over into a figure 4 position. Pull the good leg up towards your chest by grabbing underneath the knee. You can use a belt or leash to help pull the leg up if your hips are not very flexible. Hold the stretch for 30 seconds, and do three on each side.

Now you will do a sciatic nerve stretch/glide. Bend the knee of the injured side up, and grab your leg around the back of the thigh to support it. Pull your toes up like you are tightening your calf muscles. Slowly straighten your leg up towards the ceiling until you feel tension, but not pain. Then slowly come back down. This is a continuous movement, and you only want to do 10 a day.

The next stretches/glides will be sitting in a chair. The first movement will be a combination movement. Bend your head back into extension and kick your leg straight out at the same time. Then bend your head forward into flexion, and bend your knee back down. Alternate this movement 10 times.

Finally, you will prop the injured leg up on a small stool. Keep your leg straight, and try to keep your toes pointing the ceiling. Your leg might try to rotate, but try to keep it straight up. Then keeping your head in a neutral position and looking forward, sidebend to the opposite side. Make sure you are doing the correct technique with this, and only do 10.

Related Videos:

Sciatic Nerve Pain Stretches & Exercises

Piriformis Syndrome Stretches & Exercises

Golfer's Elbow Stretches & Exercises

Golfer's Elbow, or medial epicondylitis, is when you have irritation on the inside of your elbow. These Golfer's elbow stretches and exercises should help relieve the pain.

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

For stretching, put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Finally you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!

Related Videos:

Tennis Elbow & Golfer's Elbow Pain Stretches

Tennis Elbow Stretches & Exercises



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