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.

Back Pain Relief with Therapeutic Yoga

Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.

Therapeutic yoga focuses on gentle yoga or modification poses with breathing techniques. Trudy is not only a friend and mentor, but she is also from Canada! So if you are a Canadian viewer, make sure to give her a shout-out in the comments. And Canadian or not, make sure you visit her website!

The first stretch is for back pain relief is for the psoas muscle. Lengthening the psoas can help relieve pressure and tightness in the back.

Next is a stretch for the quadratus lumborum (QL). The QL can cause the pelvis to not move freely which can cause a lot of back pain.

Finally, some core strengthening is a great way to keep the back strong and stable.

Related Back Pain Relief Videos:

Dr. Jo's Back Pain Playlist

Upper Back Pain Exercises & Stretches

Lower Back Pain Back Flexion Stretches

20 Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises

Buy shoulder pain worksheetThis 20-minute shoulder stretching & exercising routine is done in real time so it's easy to follow along. These shoulder stretches & exercises help loosen up the area & strengthen the muscles around the joint.

Start off the shoulder routine warm up to get the muscles ready. Shoulder circles, shoulder Ts, and arm circles are a great way to get the muscles loose.

Shoulder flexion and scaption are a good way to start the routine to start activating the muscles, but still working up to bigger movements.

Then some stretching for the muscles and joint capsule will help relax and lengthen the muscles. Upper trapezius stretch, posterior capsular stretch, and triceps stretch should help free up the shoulder joint.

Next, exercising the rhomboids with scapular squeezes, and then stretching them will not only help with the shoulder, but it will also help with the upper back.

Finally, a D2 PNF (proprioceptive neuromuscular facilitation) exercise and a chest stretch will help open up the chest area as well.

Related Shoulder Videos:

Dr Jo's Shoulder Pain Playlist

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

5 Achy Back Pain Relief Stretches & Exercises

Buy achy back worksheetAn achy back can make it painful to do daily activities. Some simple back stretches like these may help relieve the back pain and ache.

Starting off with a posterior pelvic tilt and a bridge can not only help stretch the back muscles, but they can also help strengthen them as well.

Next, a knee to chest stretch should help relax the muscles in the back and hips.

The last two achy back stretches are in a quadruped or all fours position. The cat/dog or cat/cow and the prayer stretch or child’s pose are great ways to help get the whole back and pelvis area moving and loosened up.

Related Videos:

How to Relieve Back Pain

Lower Back Pain Back Flexion Stretches

5 Achy Knee Pain Relief Stretches & Exercises

Buy achy knee worksheetAn achy knee is often caused by tightness or weakness in the muscles around the knee. These knee stretches and exercises should help relieve the knee pain.

The first exercise to help relieve an achy knee is a quad set. This will not only help strengthen the quad muscle, but it will also help loosen up the knee joint.

Next is a heel slide. This is a great way to get some bending or flexion in the knee. Using a strap can also help get an extra stretch.

The last three stretches are with a strap for some of the muscles that cross the knee joint. A hamstring stretch, IT band (or tensor fasciae lattae) stretch, and a quad stretch should help get rid of some of the achy pain around the knee.

Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

Pages


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.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.