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 Knee Pain

Sponsored Content: This video contains paid product placement. Thank you to Auvon for sponsoring this video and providing Doctor Jo with a free Dual Channel TENS Massager to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here and use code X2JRTZOJ to get 50% off an Auvon TENS/EMS Unit like I use in the video.

Knee pain can be caused by tight and/or weak muscles around the knee joint. The treatments in this video may help relieve knee pain.

The first three stretches to help relieve knee pain are hamstring stretches, quad stretches, and IT band stretches. Since they all cross the knee joint, getting more flexibility can reduce pain.

Another great way to help relieve knee pain is using a TENS unit. The folks at Auvon sent me their Auvon Dual Channel TENS EMS Unit 24 Modes Muscle Stimulator. This unit is FSA/HSA eligible, so check with your plan provider about purchasing. TENS Units can also be used while you are exercising or moving.

Buy Knee Pain Relief Worksheet

Finally, quad sets, hamstring sets, and bridges are great ways to strengthen the muscles around the knee without aggravating the muscles.

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Real Time Knee Pain Stretches & Exercises

Hiatal Hernia Treatments

Buy Hiatal Hernia WorksheetA hiatal hernia is when part of the stomach pushes up through the diaphragm muscle. Hiatal hernias may not have symptoms, but they can also cause heartburn & abdominal discomfort. These hiatal hernia treatments may help.

Starting with diaphragmatic breathing can really help pull the hernia back down as well as relax the abdominal area. This can be done in sitting or lying down.

Next are bridges with a hold and a cat/cow or cat/dog. Strengthening is a great way to help prevent the hernia from happening.

Seated, a QL stretch and an upper thoracic sidebend will help lengthen and open up the upper chest area.

Finally, a standing sidebend and deep breathing with arm movements not only help relax the muscles, but they also help lengthen the area to help pull the hernia back down.

Other Ask Doctor Jo Videos:

Real Time Full Body Stretching Routine

Real Time Morning Stretch Routine

Relieve Stress & Anxiety at Work

Buy Stress Relief WrrksheetWork can be a stressful place, and while stretches and exercises are a great way to help relieve stress and anxiety, sometimes they can be hard to do at work. So here are some that can easily be done at a desk.

The first movements are going to be cervical rotation and cervical sidebending. These neck movements will help warm up and loosen the muscles that hold a lot of stress.

Next will be isometric exercises for the above movements. Isometric exercises do a great job of strengthening muscles as well as relax tight muscles.

Then shoulder circles and shoulder squeezes will help loosen up the neck as well as shoulder muscles.

Finally, some deep breathing techniques using the arms and diaphragmatic breathing are great ways to reduce stress and anxiety.

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Relieve Stress & Anxiety with Relaxing Stretches

Real Time Morning Stretch Routine

Bowed Legs Stretches & Exercises

Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles.

Start off with reverse clamshells and sidelying hip adduction. These will help strengthen the internal rotator and adductor muscles to pull the knees back inwards.

Using a resistive band to help strengthen the dorsiflexor muscles are also a great way to help correct the knee position while walking.

Supine and seated figure four stretches are great to loosen up tight glutes and external hip rotators that might be pulling the hips and knees outwards.

Hip internal rotator muscles can also be strengthened in sitting without or with a resistive band.

Finally, in standing, a hip hinge with a ball squeeze at the knees will help strengthen the hip adductors and internal rotators.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

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