Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Join My 10-Day Whole Body Wellness Challenge!


Today is a great day to start my Beginner 10-Day Whole Body Wellness Challenge!

If you're looking for more information about my Beginner 10-Day Whole Body Wellness Challenge, well you're in the right place! So what is the Wellness Challenge? It's a beginner level wellness program that's designed to get you moving, especially if you haven't been very active lately.

Over the 10 days, we'll touch on all areas of the body from the head all the way down to the toes.

So let's get started! Here's a YouTube Playlist of the 10-Day Whole Body Wellness Challenge for Beginners.

Download the FREE calendar below to help keep track of the challenge. It has links to each day's video, and it even has QR codes for each video if you want to watch the Wellness Challenge videos on your mobile device.

Click Here to Download the FREE Beginner Wellness Challenge Calendar!


Ready to step things up to the next level? Check out my Moderate Wellness Challenge!

Standing Stretches for Seniors – Real-time Routine

Buy the standing stretches for seniors worksheetThis standing stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.

This seated routine is performed in real time, so it’s easy to follow along. It’s a great daily routine for seniors or for anyone looking for an easy but effective standing stretching routine.

Start off this standing stretching routine with a warmup including neck circles, standing Ts, modified jumping jacks, and standing march to help get the muscles warm and loose.

The first stretch, a standing sidebend, is great for the neck, arms, upper back, and hips.

Next, a chest stretch is a great way to open up the chest area, and this will also help with shoulders and breathing.

The final stretches might be best done while holding onto a chair, countertop, or using a cane for balance. Side lunge stretch, runner’s stretch, and standing hamstring stretch are all great to loosen up the muscles in the legs.

More Dr. Jo Real Time Videos:

Knee Pain Relief Exercises, Seated – 5 Minute Real-time Routine

Hip Pain Relief Exercises, Seated – 5 Minute Real-time Routine

Reduce Varicose Veins with Stretches & Exercises

Buy the Varicose Veins WorksheetVaricose veins are caused by weak or damaged walls in the veins and valves. This is a common condition, but they can be painful. These stretches and exercises may help reduce them.

Starting off with some stretches to help reduce varicose veins is a great way to loosen the muscles and help increase circulation to the legs. Calf stretches and hamstring stretches will stretch the lower and upper part of the leg.

Then some exercises will help work the muscles to make natural pumps to keep the blood flow moving to help reduce the varicose veins. SLR, seated heel/toe raises, and seated long arc quads (LAQ) help work the large muscles in the legs.

More Dr. Jo Varicose Vein Videos:

Prevent Varicose Veins & Spider Veins

Varicose Veins Help

Cervical Vertigo Relief Stretches & Exercises

Buy the Cervical Vertigo WorksheetCervical vertigo, also called cervicogenic dizziness, is a feeling of disorientation or unsteadiness caused by a neck injury or health condition that affects the neck. Here are some neck stretches & exercises that can help provide relief.

Starting off with some simple movements like cervical rotation and cervical sidebend are great to warm up the muscles around the neck and shoulder area.

Moving on to some stretches like upper trapezius stretch and levator scapulae stretch will help take pressure off the nerves in the neck area that might be causing vertigo symptoms.

Next, some simple isometric exercises like cervical sidebend and rotation are great ways to activate the muscles, but not make big movements that might cause pain or reproduce symptoms.

Finally chin tucks and scapular squeezes not only help loosen up the muscles in the neck and shoulder area, but they also help reset the muscles that are often overstretched from bad posture.

More Dr. Jo Vertigo Videos:

Vertigo Treatment with Simple Exercises (BPPV)

Epley Maneuver for Vertigo


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

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