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.

Relieve Peripheral Neuropathy in the Feet & Legs

Buy the peripheral neuropathy worksheetPeripheral neuropathy is basically when the peripheral nerves become damaged. One of the most common symptoms is a numb and tingly “pins and needles” feeling in the hands and/or feet. Here are some stretches & exercises that can help provide relief in the legs.

Peripheral neuropathy can be caused by a trauma or disease, diabetes, medications, chemotherapy, and many other things. Having good flexibility and strength in the feet and legs can help provide relief from peripheral neuropathy.

The first exercises will be in a seated position, but they can also be done lying down. Ankle pumps and ankle circles are great exercises to get the foot and ankle warmed up as well as improve the circulation to the area.

Then seated heel/toe raises will add some impact, but not too much that might cause increased pain.

Finally, some stretches with a strap like calf and hamstring stretches are great to help improve flexibility.

Related Videos:

Calf Exercises for Strengthening

3 Best Stretches for Knee Pain

Seated Stretches for Seniors – Real Time Routine

Buy the seated stretches worksheetThis seated 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 realtime, so it’s easy to follow along.  It’s a great daily routine for seniors or for anyone looking for an easy but effective seated stretching routine.

The routine starts off with a warmup including cervical rotation and sidebend, as well as deep breathing will get the muscles warm and loose.

The first stretch is also an exercise. Chin tucks are a great way to help loosen up the neck and shoulder muscles as well as reset the muscles that might get overworked or fatigued when not using correct posture.

Next, an upper trapezius stretch and a shoulder stretch with the hands clasped above will help the neck and shoulder muscles as well as the chest and upper back area.

Finally, a chair roll down and seated hip flexor stretch work the lower back and hips as well as the knees.

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

Cervical Tinnitus Relief Stretches

Buy the cervical tinnitus worksheetTinnitus is often referred to as “ringing in the ears,” but it can include sounds of buzzing, hissing, whistling, swooshing, and clicking. Tinnitus can be a symptom from many different things. One of these can be from tight muscles in the neck, jaw, and/or shoulder area. These stretches may help relieve cervical tinnitus.

The muscles around the jaw area can cause pressure around the ear. Massaging this area can help loosen up the muscles reducing tightness that might cause symptoms.

Upper trapezius, levator scapulae, and scalenes/sternocleidomastoid (SCM) stretches all do a great job of helping to lengthen and relax the muscles around the neck and ear.

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

Another Doctor Jo Tinnitus Video:

Easy Tinnitus Treatment

Proper Neck Position While Sleeping

Sponsored Content: This video contains paid product placement. Thank you to KANUDA for sponsoring this video and providing Doctor Jo with a free Piano and Andante Air Pillow to use. 

Click here and use code DRJO15 to get 15% OFF a Piano Air Pillow or other KANUDA products!

Neck pain is one of the most common pains from sleeping improperly, but sometimes it can be tough to find a comfortable sleeping position that doesn’t cause neck pain. 

Here are some tips to help get your neck in the best position for sleeping. Often, your pillow can be key to preventing neck pain while you sleep. It’s important to check the height of your pillow. Too high or too flat can cause your neck to be in an overstretched position. Adjustable pillows are great to find the best height for you.

Also, a pillow that helps support or cradle your head can not only help keep your neck in a good neutral position to prevent pain and tightness, but also help prevent snoring by helping keep the airway open.

Contoured pillows, like the KANUDA Piano Air Pillow can be very beneficial. They help support your neck when you're sleeping on your back or your side. They can also help to keep your neck in a neutral or natural position to help reduce and prevent neck pain.

Related Neck Pain Relief Videos:

Dr Jo's Neck Pain Relief Playlist

Neck Pain Relief Stretches & Exercises

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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.

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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