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.

5 Best Gluteus Strengthening Exercises

These gluteus strengthening exercises are great for the gluteus muscles which are very important muscles in our bodies. The gluteus maximus and gluteus medius help us walk and keep our pelvis in alignment.

These gluteus strengthening exercises (or butt strengthening exercises) will help for both the gluteus maximus and the gluteus medius.

Bridges are great for our whole body. They work the hips, knees, back, and much more. You can do bridges by themselves to activate the glut max or add a band to also activate the glut med.

Step downs and side squats with a band are more difficult, but do a great job of working both the gluteus max and med.

Finally, a sumo squat works them slightly differently, and is also a great strengthening exercise for both.

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Related Videos:

Butt Exercises (Gluteus Maximus)

Dead Butt Syndrome, aka Gluteal Amnesia

7 Best Knee Pain Exercises (Moderate)

Buy Knee Pain WorksheetThese knee pain exercises should help strengthen your knees and decrease knee pain. If these moderate knee exercises are too difficult, check out my beginner knee pain video first.

The first knee pain exercises are bridges, clamshells, and a four way hip lying down. These not only work your knees, but your hips as well.

Bridges with a band make your muscles work together to help them stay balanced. Sometimes when you have an injury, the muscles become imbalanced, and don’t work together.

Sit to stand, heel/toe raises, and single leg balance exercises work your hips, knees, and ankles. All these areas need to be strong to help your knees stay strong and decrease the knee pain.

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Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

5 Ways to Crack Your Back

Cracking your back, or as we call it manipulating your back or adjusting your back, can help relieve back pain. But make sure the cause of your back pain is diagnosed FIRST because with some back issues you should NEVER crack your back

The first way to crack your back is by using a foam roller. I like the ones that are slightly softer so it gives a little along your spine.

Next, you can get into a long sit position. This can also stretch your piriformis muscle and erector spinae muscles in your back. The twisting motion may help you get a pop in your back.

Then you can do an egg roll or a double knee to chest with a roll. This one is a little more difficult, but works well at getting your back to crack if you don’t have a foam roll.

Now you will sit in a chair and twist your body. Once you start the twist, get to the end range, and then do a quick push.

Finally, you can get a more gentle back manipulation on a swiss ball or therapy/stability ball. This is also a great stretch for your back.

Related Videos:

How to Crack Your Back

Back Pain Relief Exercises & Stretches

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Getting Up From the Floor Safely

Getting up from the floor can be tough for some people especially as you get older or if you have weak or injured knees. Here are a couple of techniques that may help.

If you are practicing these techniques for getting up off the floor, make sure to have someone close by to help if you need it & make sure you have a chair, table, or couch near by to help pull or push yourself up as well.

The best way to get up off the floor is by getting yourself into a lunge position with your stronger leg out in front and push up at your knees to stand.

If your knees are too painful to put on the floor, you can use the downward dog or inch worm movement to “walk” your way up from the floor, but you need to be pretty flexible to do it this way.

Related Video:

Getting Up Off the Floor Correctly

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