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!

Best Hip Pain Relief Stretches & Exercises

Buy the hip pain relief worksheetHip pain can make it difficult to perform everyday activities. Here some of my favorite hip stretches and exercises to help relieve pain and tightness.

Wide leg trunk rotation, seated figure 4, and seated hip flexor stretches are all simple stretches to get started. They can be done on a couch, bed, or on the floor. These should help loosen up tight hip muscles and relieve pain in the hip and low back area.

Bridges, clamshells, and straight leg raises (SLR) are all simple exercises to start getting some relief.  These should help strengthening the hip, knee, and back, as well as loosen up tight hip muscles and relieve pain in the hip and low back area.

More Hip Pain Relief Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

Ankle Pain Relief Exercises – 5 Minute Real Time Routine

Buy the ankle exercises worksheet!This ankle pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the ankle and foot area. These ankle exercises are done in real time, so it’s easy to follow along with the routine.

Start off this ankle routine with a warmup of ankle pumps and ankle circles to help get the muscles warm and loose.

Next, standing heel/toe raises are great to help strengthen the ankle muscles including the calf muscles and anterior tibialis muscles.

Balance exercises are great for not only the ankle muscles, but also muscles in the knees, hips, and feet. Romberg stance, tandem stance, and single leg balance are great ways to strengthen the whole lower body.

Finally, squats at a chair will help strengthen the whole body as well.

Related Anke Pain Relief Videos:

Ankle Strengthening Exercises & Stretches

Reduce Feet & Ankle Swelling

Top 3 Wrist Pain Relief Stretches

Buy Wrist Pain WorksheetWrist pain can be caused by things like tight muscles, overworked muscles, or an injury. Here are 3 of my favorite wrist stretches to help relieve pain in the wrist and elbow area.

Stretching the wrist extensors and the wrist flexors is a great way to loosen up the wrist, and they are also great for the elbow, especially with issues like tennis or golfer’s elbow.

Ending with a prayer stretch is a great way to save time and stretch both wrists together. This is also a great stretch for carpal tunnel syndrome.

More Wrist Stretching Videos:

Carpal Tunnel Syndrome Stretches & Exercises

Wrist Tendonitis Treatment for Pain Relief

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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.

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