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.

Vote for Ask Doctor Jo - FedEx Small Business Grant Contest

I entered the FedEx Small Business Grant Contest and YOU can help me win!

CLICK HERE to vote for me every 24 hours from now until April 1.

Thanks for voting. Be safe, have fun, and I hope you feel better soon!

Yoga for Stress & Anxiety Relief

While this is not an official yoga routine, and I'm not a yoga instructor (so some of the poses may not be exact), many yoga poses are similar to physical therapy, so hopefully this video will help you de-stress.

I like to start off with some deep breathing to get the blood flowing. You can do 3-5 deep breaths breathing in through your nose and out through pursed lips.

Make sure you are breathing deeply with all the exercises. Then slowly roll over onto all fours, or quadruped and do a cat/dog or cat/cow. Next you can go back onto your feet into a child’s pose or prayer stretch.

Now you can go into an upward dog or if that is too much, you can do a cobra stretch. Then push up into a downward dog. If you want to pedal your feet you can.

Kick your leg out, and pull it through going into warrior one, then out to warrior two. Next lean back and stretch into reverse warrior. Come back down into downward dog, and then repeat on the other side.

From there, go back into downward dog, and then right into child’s pose again. Gently roll over into a long sit so you can roll down into a hamstring and back stretch.

Finally lie all the way down, and go into a supine butterfly stretch. Then finish with the corpse pose.

Related Videos:

Real Time Full Body Stretching Routine

Real Time Morning Stretch Routine

7 Groin Strain Stretches & Exercises

The groin muscle is easy to injure or pull. When you have a groin strain, you want to do gentle stretches and exercises to help the healing process.

Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.

Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.

Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.

Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.

Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.

Related Videos:

Pulled Groin Pain Stretches

Inner Thigh Strengthening Exercises

SleepOvation Mattress Review (8 Month Update)

Sponsored Content: This video contains paid product placement. Thank you to SleepOvation for sponsoring this video and providing Doctor Jo with a free King Mattress to use. If you purchase this product from the links below, Doctor Jo will earn a commission.

Click here and use code DOCTORJO to get a discount on a SleepOvation mattress.

I've been sleeping on my SleepOvation mattress for 8 months now, so I wanted to give an update on how things are going.

The SleepOvation mattress has 700 individual cushions, which do an excellent job of supporting your body and pressure points. Sometimes memory foam flattens out, and doesn’t support certain areas like it should.

Also by having 700 individual cushions, it allows air to flow through out the mattress. If you are like me, you get hot when you sleep, and this mattress does a great job of allowing air to flow and prevent hot spots.

Having a comfortable mattress like this one from SleepOvation is very important in overall health. When we sleep, our bodies work to heal. So if you aren’t sleeping well, you will have a harder time healing.

Check out my original SleepOvation mattress review.

Pages

 


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, its officers, employees, and contractors 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.