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.

Bedtime Stretches to Help You Relax & Fall Asleep Faster

These bedtime stretches can help you unwind after a long day, and they can also help you relax and fall asleep faster. For the best results, do all of these slowly and focus on your breathing.

Starting out with some stretches in sitting, some simple shoulder and neck stretches will help get rid of any tension you might have had through out the day.

Then you will move to your upper back and thoracic area. Stretching this area out will help improve your breathing and relax the back muscles.

Now you will start to move down to your hip area. The butterfly stretch help relax time hip muscles, especially if you have been sitting all day.

Lying down, a prayer stretch or child’s pose and an upward dog will help loosen up the low back. These are also great with some deep breathing exercises. Some other great ones for the low back are a trunk rotation and a double knee to chest.

Finally, is a simple corpse pose. This is a great way to end the stretches and exercises, and doing some diaphragmic breathing will help relax the whole body.

Related Videos:

Real Time Morning Stretching Routine

Real Time Office Stretching Routine

5 Easy Ways to Reduce Leg Pain & Swelling

Sponsored Content: This video contains paid product placement. Thank you to JOMI Compression for sponsoring this video and providing Doctor Jo with free Compression Stockings to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to see all the JOMI Compression Stockings available for purchase!

Leg pain and/or swelling in the legs can cause a lot of problems, and it can also prevent you from activities and even walking. Here are 5 easy ways to help reduce leg pain and swelling.

The first thing is to elevate the leg. It’s important to elevate it above your heart. This helps move the swelling and fluid back into your main system and work it out of your body.

The second treatment is icing the area. There is a lot of different opinions on how much icing helps. But in my opinion, it helps reduce swelling and scarring/adhesions. Make sure to only ice for 10-15 minutes at a time.

The third way to to help reduce leg pain and swelling is using compression stockings. The folks at JOMI have a great selection of compression stockings with different sizes, colors, and compression amounts for whatever you need. If you can’t get off your feet and prop them up, these compression stockings are a great way to help get your legs feeling better.The fourth treatment is an ankle pump. They are very simple and easy to do, and they are very effective. The calf muscle works as a natural pump to move the fluid out of your legs.

Finally, there is a straight leg raise. This helps activate all the muscles in the leg to not only strengthen the area, but to also reduce the pain and swelling.

Related Videos:

Vericose Veins Help

DVT (Deep Vein Thrombosis) Prevention Exercises

7 Great Shoulder Rehab Exercises

Sponsored Content: This video contains paid product placement. Thank you to Tension Toner for sponsoring this video and providing Doctor Jo with a free Tension Toner to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Tension Toner featured in this video!

There are many shoulder rehab exercises. If you’ve had shoulder surgery, make sure you are no longer on any precautions, and are cleared by your doctor or physical therapist to start these exercises. 

The first exercise is a simple shoulder or scapular squeeze. It’s easy to do once you get the correct technique. Make sure you are using your muscles to squeeze the shoulder blades together.

The second one starts in quadruped. This is great for shoulder stability. By tapping your hands back and forth, your shoulder muscles have to work hard to stabilize the shoulder. If quadruped is easy, you can try them in a modified plank position. If that is still easy, you can do them in a plank position.

The rest of the exercises will be performed with the Tension Toner. It’s a great tool for shoulder rehab and shoulder exercises in general. It’s a great way to use multiple muscle groups at one time. It can give you that extra push in your rehab or workout. The Tension Toner is also great for rehab and working out various other areas of your body.

The third exercise is a bicep curl. Having strong biceps if very important for your shoulder. Make sure to go through the full motion and keep your elbows by your side.

Next will be a shoulder flexion exercise. Then you will do shoulder abduction. When first starting, make sure you only raise your arm to about 90 degrees to avoid impinging your shoulder.

Finally with the band anchored in a door, you will do a shoulder press, and then rows. These are both great exercises to activate the muscles in the front and back of your shoulders.

Related Videos:

Real Time Shoulder Exercise Routine

Top 3 Shoulder Exercises

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Pain from Sitting Too Long? These 5 Tips Can Help

Sponsored Content: This video contains paid product placement. Thank you to Cyber Bay for sponsoring this video and providing Doctor Jo with a free Yokaro Seat Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Yokaro Seat Cushion featured in the video!

Sitting for long periods can cause a lot of pain including low back pain, leg pain, butt pain, and numbness in tingling in the legs and feet. Here are 5 easy ways to help prevent pain from sitting all day.

The first one is a seated hip flexion. This does a great job of taking some pressure off your legs while you are sitting, and they are easy to do without even standing up.

The next one is a long arc quad (LAQ). This is another easy one to do while sitting, and it works your quad muscles to help get the blood flowing in your legs.

The third way is to help prevent sitting pain is to use a seat cushion. The folks at Cyber Bay sent me their Yokaro seat cushion to try out. It helps take pressure off the lower back, legs, coccyx area, and it also helps put you in a good neutral posture.

Then you will do a seated heel/toe raise. These are so easy you can do them several times through out the day. They make the calf muscles work as a natural pump to not only help prevent pain, but to also help prevent DVTs or blood clots in your legs.

The last one is a simple sit to stand. This is a great way to get the whole body moving and your blood flowing to prevent pain through out the body from sitting too long.

Related Videos:

Real Time Piriformis Stretch to Releive Hip and Leg Pain

Real Time Knee to Chest Stretch to Relieve Lower Back and Hip Pain

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