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.

Knee Pain Relief Stretches & Exercises

Buy Knee Pain Relief WorksheetKnee pain can come from weakness and/or tightness in one of the muscles that cross the knee joint. These knee stretches & exercises may help provide knee pain relief.

Quad stretches and hamstring stretches with a strap are a great way to relax the muscles and get a good stretch to relieve pain around the knee.

Quad sets and hamstring sets are isometric exercises that help activate the muscles, but don’t do big movements that might irritate the knee.

Hip adduction and abduction isometric exercises also help strengthening the muscles without irritating them.

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Sciatic Nerve Pain Relief Stretches

Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help. 

The first stretch is for the inner hamstrings and adductor muscles. Try to stay in good alignment during the stretch.

Next is a sciatic nerve glide or sciatic nerve flossing. This helps get movement if the nerve is compressed somewhere, and it also helps activate the whole nervous system.

Finally is a three way hamstring stretch with a strap. This will also help stretch the IT band and adductors as well.

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Back Pain Relief Stretches & Exercises

Buy back pain worksheetGeneral back pain can be caused by many things. Often tight back muscles will increase pain, tightness, and stiffness in the back. These back exercises & stretches may help.

Pelvic tilts and bridges are not only great stretches for the back, but they are great exercises too.

Knee to chest and trunk rotation stretches can help loosen up the back to help relax it.

Finally, a quadratus lumborum (QL) stretch may help relieve pain in the low and mid back as well as the arms.

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Neck Pain Relief Stretches & Exercises

Neck pain can be caused by many things including bad posture, stress, and sitting at a computer too long. These simple neck stretches and exercises may help relieve neck pain. 

An upper trap stretch is a great way to relax muscles around the neck. You can use a stretch strap for a stronger stretch.

Next is a levator scapulae stretch. This muscle gets overworked often with using a computer or gaming for long periods.

Finally is a series of chin tucks. You can add scapular squeezes and neck flexion to work different muscles.

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