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.

7 Stiff Back Stretches

A stiff back can be caused by many things including arthritis, back strain, alignment issues, and general stiffness. These back stretches should help.

Some great ways to relieve a stiff back are pelvic tilts, bridges, trunk rotation, single knee to chest, and double knee to chest. All these help loosen up the pelvic and hip muscles, as well as the back extensors and trunk muscles.

A prayer stretch or child’s pose, and a cat/dog or cat/cow do a great job of stretching the whole back and hips, as well as other parts of the body.

Related Videos:

10 Best Lower Back Exercises to Relieve Low Back Pain

Back Pain Relief Exercises & Stretches

7 Tight Hip Stretches

Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.

You basically want to stretch out all the muscles around your hip to help relax the hip muscles. A knee to chest stretch stretches the low back and posterior hip muscles, a butterfly stretch stretches the groin and adductor muscles, a piriformis stretch stretches the piriformis and glutes, and a hip flexor stretch stretches all the hip flexor and anterior hip muscles.

Standing up, you can work the hip muscles swinging movements to help relax and decrease the tightness. Hip circles, hip abduction/adduction, and hip flexion/extension swings do a great job of working the hip muscles and relaxing them as well.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

7 Stiff Knee Stretches

Stiff knees can occur for many different reasons including arthritis, a sprain, a strain, or any other injury. These stretches should help.

Doing patella (kneecap) mobs is a great way to get the knee loosened up. Since the patella is connected to the quad tendon and the patellar tendon, if it gets tight, it will put pressure on the knee joint.

Since the calves, hamstrings, IT band, and quads all cross the knee joint, it’s really important to stretch those muscles to help relieve stiffness and tightness in the knee.

Finally heel slides lying down and seated can really help decrease stiffness in the knee.

Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

5 Tight Muscle Treatments

Sponsored Content: This video contains paid product placement. Thank you to Skyin for sponsoring this video and providing Doctor Jo with a free Fitness Recovery Kit to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase the fitness recovery kit featured in this video!

Got tight muscles? Here are 5 easy ways to help you find relief. From stretching to massage, these tight muscle treatments will hopefully get you feeling better soon. 

A great way to relieve tight muscles is to warm up first. You can do some gentle exercises with a band to get the muscles warm and loosened up before you stretch out the muscles.

You can also use a rolling stick or a roller on your muscles to help get them relax, and help the muscles recover from a workout. The folks at Skyin sent their Recovery Kit to use, which has all the equipment you need.

Acupressure also helps recovery by increasing circulation to tight areas, and relaxing the muscles as well.

Finally whole body stretches work really well to get all the tightness out of your body. The prayer stretch or child’s pose is a great way to do this.

Related Videos:

Real Time Full Body Stretching Routine

Real Time Morning Stretch Routine

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.