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.

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

Join My Moderate 10-Day Whole Body Wellness Challenge!

 

Today is a great day to start my Moderate 10-Day Whole Body Wellness Challenge!

If you're looking for more information about my Moderate 10-Day Whole Body Wellness Challenge, well you're in the right place! So what is the Moderate Wellness Challenge? It's a moderate level wellness program that's designed to get you moving.

Over the 10 days, we'll touch on all areas of the body from the head all the way down to the toes.

So let's get started! Here's a YouTube Playlist of the Moderate 10-Day Whole Body Wellness Challenge.

Download the FREE calendar below to help keep track of the challenge. It has links to each day's video, and it even has QR codes for each video if you want to watch the Wellness Challenge videos on your mobile device.

Click Here to Download the FREE Moderate Wellness Challenge Calendar!

 

Not quite ready for my Moderate Challenge? Check out my Beginner Challenge instead!

 

10 Best Stiff Knee Pain Relief Stretches

But the stiff knee worksheetA stiff knee can be caused by tight muscles around the knee, injuries, or even arthritis. Some simple stretches to loosen up the muscles around the knee should help.

Starting off with patella mobs is a great way to get the joint loosened up. Since the kneecap is connected to the quad and patellar tendon, if they are tight, it can push the patella down into the knee joint causing pain and stiffness.

Next are heel slides. Even though these are not technically a stretch, they are a great way to get the knee moving and relaxed before going into the big stretches.

Then using a strap to help stretch, quad stretches, hamstring stretches, IT band stretches, and calf stretches are a great way to get all the muscles that go to and cross the knee joint. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.

A butterfly stretch for the groin or adductor muscles, and a lunge stretch for the hip flexors will not only loosen up the knee, but they will also help with the hip. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.

Seated heel slides with heel taps are one of my favorite ways to get a stiff knee moving and help increase the bend in the knee.

Finally, a soleus stretch will get the muscle underneath the calf. This is a full stretch, so hold the stretch for 30 seconds, and then do 3 reps on each side.

Related Knee Pain Relief Videos:

Dr. Jo's Knee Pain Relief Playlist

10 Best Knee Pain Strengthening Exercises

7 Stiff Knee Stretches

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