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 Pain Relief Exercises, Seated – 5 Minute Real Time Routine

These simple hip exercises are all done in the seated position and may help relieve hip pain and hip tightness. They are also performed in real time so it's easy to follow along.

When we sit for a long time, our hips can get weak and fatigued. Instead of doing the exercises for reps, they will be done for time, 2 sets of 30 seconds. For resistance, a resistive band and a ball will be used.

Start off with a 45 second warm up of seated hip flexion, leg extensions (LAQs), and hip rolls outs.

Seated hip flexion with a band will help strength your hip flexors and your hip abductors together.

Then seated resisted hip roll outs work your external hip rotators and abductors. Now switch to a ball, yoga block, or pillow to squeeze into to strengthen your hip adductors or groin muscles.

Finally, bring the band down to your feet to get resisted hip internal and external rotation.

Related Videos:

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Relieve Stress & Anxiety with Simple Breathing Techniques

Buy the breathing technique worksheetBreathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4x4 breathing, 4-part breath, etc.) and Pursed breathing.

I start off with Square breathing. It’s so good at helping to relieve stress and anxiety that it’s sometimes used in the military to help calm nerves before stressful situations.

It’s performed just how it sounds--using your breath to make a square. Use imagery as well and imagine making a square or following something with a square pattern with your breath. Each position is 4 seconds. Breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and hold your breath again for 4 seconds.

Pursed breathing is another breathing technique that can help relieve stress and anxiety, and it can also help make your lungs stronger. For this one, use diaphragmatic or belly breathing. Breathe in for 4 seconds, and then breathe out with pursed lips for 8 seconds.

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Breathing Exercises for Relaxation or COPD

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Relaxing Full Body Stretching Routine for Stress & Anxiety Relief, Seated

When people have stress and anxiety, simple stretches can often help provide relief because gentle stretching can help the body relax. These stretches are done in the seated position and are performed in real time so it's easy to follow along.

Start this relaxing stretching routine with a gentle warm up. Knee extensions or long arc quads (LAQ), hip flexion, and upper arm jumping jacks and horizontal Ts will help get your muscles warm and ready to stretch.

To start off with the neck area where we hold a lot of our stress, upper trapezius and levator scapulae stretches are great to help relax those muscles.

Scapular squeezes, seated trunk rotation, and quadratus lumborum (QL) stretches will help work the upper, middle, and low back.

Moving down to the hips and legs, a seated knee to chest, seated hamstring stretch, and an active calf stretch will help relax the lower body.

Related Videos:

Shoulder Pain Relief Stretches – 5 Minute Real Time Routine

Back Pain Relief Stretches – 5 Minute Real Time Routine

Ankle Pain Relief Stretches - 5 Minute Real Time Routine

These ankle pain relief stretches are great for helping to relieve general ankle pain and ankle stiffness. The ankle stretches are done in real time, so they are easy to follow.

In general when stretching the ankles, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the ankle stretches for 30 seconds, but do less reps.

Start off with a 45 second ankle warm up to get the ankle moving and warmed up. This will help get the best results from the stretch.

Calf stretches and soleus stretches can be done sitting or standing and in many different ways. Both of these muscles affect the ankle as well as the knees.

The ankle alphabet is not a holding stretch, but more of an active stretch. It helps get the movements and stretches in all directions of the ankles.

The last two stretches are for the anterior/posterior tibialis (also known as shin splints when irritated), and plantar fascia stretches.

Related Videos:

Ankle Strengthening Exercises & Stretches

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DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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