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.

Standing Hip Abduction with Resistive Band

Looking for a great way to help strengthen your hip and increase hip mobility? Try standing hip abduction with a resistive band.
 
To perform standing hip abduction with a resistive band:
 
  1. Wrap a resistive band around your ankle and anchor the other end of the band on the opposite side of the leg you are exercising. 
  2. Keeping your back straight and upright, lock out your knee to keep your leg straight. Slowly kick your leg out to the side, and come back.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Standing Hip Flexion with Resistive Band

Looking for a great way to help strengthen your hip while increasing hip mobility? Try standing hip flexion with a resistive band.

To perform standing hip flexion with a resistive band:

  1. With the band anchored behind you and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg out in front of you, and come back.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Piriformis Pigeon Stretch

Looking for a great way to help stretch out a tight or painful piriformis muscle? Try the piriformis pigeon stretch.

  1. Get down on the ground in a quadruped position. Take one leg back and bring up the leg you want to stretch, bending your knee up and across the body.

  2. Relax your body down towards the ground, like you are sitting, until you feel a stretch in your buttocks area. Hold the stretch.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Isometric Shoulder Extension

Looking for a great way to help strengthen your shoulder after an injury or surgery? Try some isometric shoulder extensions.

To perform an isometric shoulder extension:

  1. Sitting in a chair, place your elbow against the chair to prevent movement at your shoulder.

  2. Push your elbow backwards into the chair and hold.

*Alternate method: You can stand placing your elbow on a wall to prevent movement.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Hamstring Sets

Looking for a great isometric exercise to help strengthen the hamstring muscle after an injury or surgery? Try a hamstring set.

To perform a hamstring set:

  1. Sit with your legs out in front of you. Bend the knee up you want to exercise.

  2. Push your heel down into the floor contracting your hamstrings and hold.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Pages

Subscribe on YouTubeQuick Tip:

Never miss another Ask Doctor Jo video. Click here to Subscribe to my YouTube Channel!



 


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 and its officers 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. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.