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.

Knee Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Knee WorksheetThese general knee stretches & exercises are simple, but effective in helping to strengthen the knees and relieve knee pain. This knee routine is performed in real-time so it's easy to follow along. This knee routine is Day 3 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These knee stretches & exercises are not only great for the knee, but they are also great for the hips and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash to stretch; a ball, pillow, or yoga block to push into, and a resistive band.

Let’s begin with a quick 2 minute warm up to help get the knee muscles loose and ready to go. Long arc quads (leg/knee extension), seated hip flexion, and leg roll outs will help the muscles get ready for the routine.

Starting off with exercises lying down is a great way to activate the muscles without worrying about balance.  Supine straight leg raises (SLR), prone hamstring curls, bridges with a ball squeeze, and bridges with a band will help activate the muscles around the knee and hip to improve stability and decrease pain.

Next, a sit to stand exercise works all the muscles in the lower body for a great workout.

Then going into some full stretches with a seated hip flexor and quad stretch will really help improve motion and decrease tight muscles.

Finally, clamshells, single leg balance, and marching will work the gluteus muscles.

Congratulations on finishing Day 4 of the Moderate Whole Body Wellness Challenge. See you back here for Day 5!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

Upper Body Dynamic Exercises - Moderate Whole Body Wellness Challenge

Buy the Upper Body Dynamics WorksheetThese general upper body dynamic exercises are simple, but effective in helping to strengthen the upper body and relieve pain. This upper body routine is performed in real-time so it's easy to follow along. This upper body dynamic routine is Day 3 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These upper body dynamic exercises are great for the upper back, shoulders, and neck.

For this routine, you will not need any equipment.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and trunk rotation in sitting will help the muscles get ready for the routine.

Starting off with seated Ts, arms above head side to side, and arms up with twist will help activate the muscles around the neck to improve stability and decrease pain.

Next, in standing trunk rotation, modified jumping jacks, and dynamic arms across the body will work all the muscles around the shoulder and help increase stability.

Finally, deep breathing with arm movements are great to work the upper body and the shoulder area as well as opening up the chest with deep breathing.

Congratulations on finishing Day 3 of the Moderate Whole Body Wellness Challenge. See you back here for Day 4!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

Dynamic Stretching Warm Up Routine

Hip Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Hip WorksheetThese general hip stretches & exercises are simple, but effective in helping to strengthen the hip and relieve hip pain. This hip routine is performed in real-time so it's easy to follow along. This hip routine is Day 2 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These hip stretches & exercises are not only great for the hip, but they are also great for the knees and back.

For this routine, you will need a stretch strap, belt, or dog leash to stretch, and a resistive band.

Let’s begin with a quick 2 minute warm up to help get the hip muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands will help the muscles get ready for the routine.

Start off with exercises lying down to get the muscles moving and strengthened. Supine straight leg raises (SLR), hip abduction in hooklying with a resistive band, and bridging will help activate the muscles around the hip to improve stability and decrease pain.

Then going into some full stretches with a hamstring stretch, IT band stretch, quad stretch, and a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hip flexion and extension with a resistive band and squats at a chair are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 2 of the Moderate Whole Body Wellness Challenge. See you back here for Day 3!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Neck Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Neck WorksheetThese general neck stretches & exercises are simple, but effective in helping to strengthen the neck and relieve neck pain. This neck routine is performed in real-time so it's easy to follow along. This neck routine is Day 1 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along! 

These neck stretches & exercises are not only great for the neck, but they are also great for the shoulders and upper back. They are also great for helping to improve posture, decrease neck tightness, and improve overall neck flexibility.

Let’s begin with a quick 2 minute warm up to help get the neck muscles loose and ready to go. Cervical rotation, cervical side bend, neck circles and arm circles will help the muscles get ready for the routine.

Starting off lying down on your side for cervical side bends and cervical rotations. Then lie on your stomach for prone cervical extensions. Now roll over onto your back for cervical flexion. Since these are against gravity, they will work your muscles more than sitting up.

Next up is chin tucks with shoulder squeezes. It is both a stretch and an exercise, and it’s great to help reset your muscles if you work on a computer all day or like to game a lot.

Then going into some full stretches with an upper trap stretch and a levator scap stretch will really help improve motion and decrease tight muscles.

Finally, we will go back to chin tucks, but this time add chin tuck with flexion to get those deep flexor muscles, and then chin tucks with extension.

Congratulations on finishing Day 1 of the Moderate Whole Body Wellness Challenge. See you back here for Day 2!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

Neck Pain Relief Stretches & Exercises

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