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.

5 Simple Stress & Anxiety Relief Tips

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Stress and anxiety can really take a toll on our physical health, so here are 5 easy ways to help relieve stress and anxiety. The more aware we are of our bodies, the better we can identify and relieve stress and anxiety when it occurs. Here are some treatments to help.

The first treatment is doing diaphragmatic breathing, or deep breathing. Some people call it belly breathing, and it’s a great way to relax your body, and get rid of general stress in your body.

The next treatment is yoga. There are many different poses in yoga that can help relieve stress and anxiety. My favorites are the downward dog and upward dog. They are whole body stretches that can also relieve tension and pain.

The third way is to use an app to keep track of your stress and anxiety. The folks at Welltory invited me to try their free and paid app. It tracks many things in your body including stress and energy levels, heart rate, heart rate variance, and more, and it provides customized recommendations based on the Welltory HRV algorithms after every measurements according to your health readings. It also connects with more than 50 fitness apps and gadgets to give you a whole body view. Having good body awareness can help you control your stress and anxiety levels, and using this app can be very helpful.

Another treatment is isometric exercises. Isometric exercises are great because they are activating muscles, but there is no movement of the muscle that might cause pain. The can be a great way to relax muscles.

The last treatment is a whole body stretch, but you can stretch specific areas as well. When you stretch the whole body, it’s best to do some deep breathing as well.

Related Videos:

Breathing Techniques for Relaxation

Physical Therapy Yoga Poses

Real Time Anterior Tibialis Stretch to Relieve Shin Splints & Lower Leg Pain

The anterior tibialis muscle is involved with anterior shin splints and can be very painful when it is irritated. This anterior tibialis stretch can help you prevent and recover from shin splints and other lower leg pain.

The anterior tibialis muscle sits just on the outer portion of your tibia (shin bone). The muscle helps dorsiflex and invert the foot. People often have shin splints from running/walking on hard surfaces, not having the right shoes, or even bad body mechanics.

Related Videos:

Releive Anterior Shin Splints

Shin Splints Stretching

5 Easy Plantar Fasciitis Pain Relief Treatments

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These plantar fasciitis foot pain treatments should help relieve pain. Plantar fasciitis is basically an inflammation of the fascia on the bottom of the foot. It can lead to foot pain and make it hard to walk.

First you want to loosen up the joints in the foot. Your foot has about 30 joints, so you want to make sure all of them are moving well, and loosened up, especially the tarsal and metatarsal joints.

Next, using a ball such as a lacrosse ball, tennis ball, or racquet ball does a great job of stretching the big toe, or first ray. It also helps stretch the plantar fascia underneath the foot as well.

The third treatment is using compression socks, like the ones provided by Eversport. Compression socks can help you be active again by providing support for your aching feet. Their compression helps relieve pain and discomfort without cutting off circulation. They are comfortable to wear and are slim enough that you can wear your regular socks over them without it feeling bulky.

Then focusing on a correct gait pattern is very important. When we walk naturally, we hit our heel first, then roll onto our toes and push off. If our feet hurt, we often don’t do this, and it can cause many other problems in the knee and hips.

The last treatment is a plantar fascia soft tissue mobilization (STM). This will help work out the scar tissue and adhesions on the fascia. Often you can feel little bumps or knots along the fascia, and you want to mobilize that area to help reduce the pain and irritation.

Related Videos:

Plantar Fasciitis Treatment with Stretches & Massage

Plantar Fasciitis Stretches & Exercises

Real Time Seated Knee to Chest Stretch to Relieve Lower Back Pain & Hip Pain

The knee to chest stretch is great to help relieve lower back and buttocks pain. It can be done seated, lying down, or standing up.

Often when we sit for long periods, our low back get stiff and painful. This simple stretch will help stretch the areas to ease tension and pain.

It can also be used to stretch your hip and knee as well.

Related Videos:

How to Relieve Lower Back Pain

Hip Arthritis Stretches & Exercises

Real Time Standing Quad Stretch to Relieve Thigh Pain & Knee Pain

When your quads are tight, they can cause knee stiffness and pain. This stretch can help relieve knee and thigh pain and soreness. It’s also a great stretch to keep your legs moving through out the day if you sit for long periods.

The quadriceps femoris muscle, or the quads are a large muscle group that helps straighten or extend the knee.

Related Videos:

Quad Stretches & Exercises

Knee Pain Releif Exercises & Stretches

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