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.

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Knee Strengthening Exercises

Knee strengthening exercises can range from simple to complex. You can do very simple ones sitting down to more difficult ones standing up. In this video, Doctor Jo will show you a progression of knee strengthening exercises.

The first exercise is a seated knee extension, or long arc quad (LAQ) to help strengthen your quad muscles. It’s important to go slow and controlled to really work the muscles. Start off in a chair with your back straight. Slowly bring your foot up straightening out your leg. At the end, you can pull your toes up to help contract the muscles even more. Then slowly come back down. If that becomes easy, then you can add small ankle weights.

The next exercise is a seated hip flexion to help strengthen the hip flexor muscles. Again, make sure you are going in a slow controlled movement. Bring your knee up towards the ceiling as far as you comfortably can, and then slowly come back down. If this becomes easy, you can add ankle weights.

Now you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. Spread your feet about shoulder width apart, and make sure your knees do not go in front of your toes. Stick your buttocks back and keep your back straight. If this is too hard, you can put a box in the chair, so you don’t have to squat as low. If the squats at the chair become too easy, you can do one leg squats. It’s the same concept, but this time, you might want to put the chair in front of you so you can hold on for balance.

Then you will do step-ups. 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.

The last exercise is a lunge. You can use a box or a step for a target. The higher the target, the easier it will be. Step over the box and try to touch it with your back knee. Try to keep your back straight in an upright position. Once it becomes easy, then you can take the box away and go down to the floor.

Related Videos:

Knee Pain Exercises & Stretches

Real-TIme Knee Pain Stretches & Exercises

Vertigo Gaze Stabilization Exercises

Vertigo gaze stabilization exercises are often used in vestibular rehab settings for many different kinds of vertigo. Some of the exercises might make you dizzy at first, but they should get easier over time. They should also help increase your balance.

For the exercises, you are going to move your head, but keep your eyes focused on one spot. Hold out your finger in front of you, or put an X or A, or any letter on a piece of paper on the wall. While focusing on the one spot, move your head side to side as smoothly as you can 10 times.

Then move your head up and down 10 times. Try to stay focused on your finger or the letter the whole time.

Finally, move it at a diagonal 10 times one way, and then 10 times the other way.

Related Videos:

Vertigo Treatment with Simple Exercises (BPPV)

Epley Maneuver for Vertigo

Ankle Support by Sleeve Stars Review

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Sleeve Stars for sponsoring this video and providing Doctor Jo with a free Ankle Support to use/review. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

This ankle support system by Sleeve Stars is different from others I've seen because it not only includes the support sleeve, but it also includes a compression wrap so you can get extra support right where you need it.

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This ankle support is great for things like plantar fasciitis, heel spurs and many other ankle and/or foot related injuries.

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Related Videos:

Ankle Strengthening Stretches & Exercises

Sprained Ankle Treatment

Stretches & Exercises for Gamers

As a gamer, you can have many aches, pains, and injuries. These stretches and exercises for gamers should help give you relief and get back to gaming.

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. This will stretch your thumb muscles as well.

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

Next, the 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.

For the last stretch, clasp your hands behind you, and push your hands downward and push your chest out. Do each of these 3 times for 30 seconds.

Related Videos:

Carpal Tunnel Syndrome Stretches & Exercises

De Quervain's Syndrome Stretches, aka Blackberry Thumb

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