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.

Bowed Legs Stretches & Exercises

Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles.

Start off with reverse clamshells and sidelying hip adduction. These will help strengthen the internal rotator and adductor muscles to pull the knees back inwards.

Using a resistive band to help strengthen the dorsiflexor muscles are also a great way to help correct the knee position while walking.

Supine and seated figure four stretches are great to loosen up tight glutes and external hip rotators that might be pulling the hips and knees outwards.

Hip internal rotator muscles can also be strengthened in sitting without or with a resistive band.

Finally, in standing, a hip hinge with a ball squeeze at the knees will help strengthen the hip adductors and internal rotators.

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Dynamic Stretching Warm Up Routine

Warming up before an exercise routine, workout, or going for a run is always a good idea. Most research shows that dynamic stretching is more beneficial to get blood flowing & muscles loose or warmed up.

Standing in place, quicker shorter movements will help get everything warmed up. Hip flexion/extension and abduction/adduction are great to dynamic stretches to start with.

Then going into some movement, soldier march with a twist and hamstring curls with arm raises will get the lower body as well as the back and arms warmed up.

Side squats and marches with a push off are also great to get the whole body moving.

Finally, a squat with touching the floor and reaching up will help get the body warmed up and ready for a workout.

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Improve Posture with a Whole Body Approach

People often think bad posture comes from the neck and shoulder area, but it can also come from the upper back or even the hips. Tightness and weakness can contribute to it. Here's a whole body approach that may help improve posture.

The first posture-improving move is a chin tuck series. Regular chin tucks help reset the neck muscles, and when strengthening the deep flexor muscles is added, it really helps with posture improvements.

Next, lying down on the stomach in prone is a great way to work the upper back muscles.

Then, standing up, a chest or pec stretch helps open up the chest area to prevent forward shoulder rolling.

Strengthening the upper back muscles with a resistive band can also be a great way to help keep the body in an upright position. Standing rows and face pulls with a shoulder external rotation are excellent ways to help strengthen the upper back.

Finally, the hip area can cause posture problems as well. So strengthening the hip flexors and stretching the hamstrings can help get the pelvis and hips back into a neutral position to help keep the body upright.

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Hip Pain Relief Stretches & Exercises

Hip pain can also cause pain in your back and knees. Loosening up the hip joint and strengthening the muscles around the area should help decrease the pain.

The first stretch and exercise are lying down. Stretching your hip flexors with a knee to chest stretch can decrease hip pain. Strengthening the hip flexors will also help stabilize the joint to reduce pain.

In standing, hip flexion/extension and hip abduction/adduction movements will help strengthen the muscles as well as increase mobility in the hip joint. Changing the speed can make it a different exercise for each.

Finally, a standing hip flexor stretch is a great way to stretch without having to lie down.

Related Videos:

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