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.

10 Best Swiss Ball Exercises (Moderate)

Buy Moderate Swiss Ball Exercises Worksheet

Using a Swiss ball (aka therapy ball or stability ball), is great for core work & balance. Once you master some basic Swiss ball exercises, these are a little harder.

Sometimes even sitting on the Swiss ball can be challenging for some people, so make sure you are in a safe environment and have someone with you to hold the ball the first few times you try it.

The first ones are: bridging on the ball, bridging with ball roll, and prayer plank. These are great for your core, glutes, and hamstrings.

The next ones are: ball push ups, ball roll outs, and side planks on the ball. These are tougher than they look, so be careful not to roll off the ball.

Finally you have: single leg bridges on the ball, single leg bridge ball roll, table top bridging, and table top hip flexion. Make sure you have mastered the other ones before trying these.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic)

Swiss Ball Exercises (Advanced)

10 Best Balance Exercises (Advanced)

Buy Advanced Balance WorksheetOnce you've mastered basic balance exercises, you may be ready for advanced balance exercises. They are tougher, so have something to hold on to when you start.

The first exercises are with your eyes closed: Romberg stance with your eyes closed and head turns side to side, Romberg stance with your eyes closed and head movements up and down, tandem stance with your eyes closed, and Tandem stance with your eyes closed and head movements up and down. These are not only great for balance, but they are also great exercises for ankle, knee, and hip strengthening.

Next are: walking on your heels and walking on your toes. Again these are great for balance, and they are also great for ankle, knee, and hip strengthening.

Finally, you have: single leg stance, single leg stance with a twist, golfer’s lift, and golfer’s lift with a weight. These are also great for balance and strengthening.

Related Videos:

Improve Your Balance with Simple Exercises

Balance Exercises for Fall Prevention

7 Easy Knee Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Cureve Natural Therapies for sponsoring this video and providing Doctor Jo with a free Large Hot/Cold Therapy Gel Pack Wrap to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase a Cureve hot/cold gel pack wrap like the one in the video!

Knee pain can literally stop you in your tracks. These knee pain treatments may help. Many muscles in the leg cross at the knee joint, so you want to treat the whole area to get maximum knee pain relief.

To start off, you can help mobilize your knee joint and get some traction or distraction by using an ankle weight, and let your foot hang down without touching the floor. Gently swing it back and forth, and side to side to loosen up the joint area.

Then you can begin stretching the muscles around the knee with a calf stretch and a hamstring stretch with a strap. Both of these muscles (tendons) cross the knee joint, so when they are tight, it can cause pain.

People often ask when should they use ice and when should they use heat for an injury. In general, using heat before you stretch and exercise helps loosen up the area to help you get better flexibility, and then ice afterwards to calm back down any inflammation in the area. The folks at Cureve Natural Therapies have a great large hot and cold therapy gel pack wrap you can use before and after you workout.

Next is a quad stretch with a strap. The quad tendon is attached to the patella (kneecap), so if it’s tight, it can put a lot of pressure on the knee joint.

Finally some gentle exercises will help get the muscles working properly again. A quad set and standing heel (calf) raises do a great job of strengthening the muscles.

Related Videos:

10 Best Knee Pain Strengthening Exercises

7 Best Knee Strengthening Exercises

7 Easy Carpal Tunnel Syndrome Treatments

Sponsored Content: This video contains paid product placement. Thank you to Workvie for sponsoring this video and providing Doctor Jo with a free Vegan Lidocaine Roll On to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here and use code 20DOCTORJO to get 20% off a 2Pack of Workvie Lidocaine Roll On like I used in the video.

These Carpal Tunnel Syndrome treatments are great for helping to relieve carpal tunnel syndrome pain, and they are easy to do just about anywhere. 

Make sure you are properly diagnosed with carpal tunnel syndrome by your doctor or physical therapist first because nerve pain in your hand (that mimics the symptoms of carpal tunnel syndrome) can be coming from your wrist, elbow, shoulder, or even your neck.

The first treatment is to do scar tissue mobilizations (STM) to the carpal tunnel area. Often scar tissue or adhesions form in that area causing pressure on the median nerve.

Next are wrist flexor and extensor stretches. The tendons go through the carpal tunnel area, so it’s important to keep them flexible.

Another great treatment is using a topical roll on like Workvie’s Vegan Lidocaine Roll On. It’s a great way to help calm down the pain through out the day, and while you are doing your stretches and exercises.

Then there is the prayer stretch and ulnar deviation stretch. These are other great ways to stretch the carpal tunnel area.

Finally is a modified median nerve glide. If there is scarring or adhesions around the nerve, this will help get it moving freely again.

Related Videos:

Carpal Tunnel Syndrome Stretches & Exercises

5 Best Carpal Tunnel Syndrome Stretches & Exercises

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