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.

10 Best Hip & Knee Pain Strengthening Exercises

These hip and knee strengthening exercises are my favorites, and they will progress from fairly easy to a little harder, so there should be some that work for you.

The first two exercises are hip flexion and hip internal rotation. These are a good way to focus on the hip muscles, but not with too much resistance to start.

Then you will do hip abduction with a band and hip adduction with a ball squeeze. These are also very important to keep the pelvis and SI joint in alignment, so sometimes people feel a little pop with these.

Now getting a little harder, you will go back to the seated hip flexion, hip internal rotation and now hip external rotation too, but now use a band at your feet. This will help activate other muscles and get them working together.

The last three exercises are a progress of sit to stand or squats. First you will do them without resistance, then with a band, and then with a ball squeeze. Make sure you are using correct technique for this movement.

Related Videos:

10 Best Hip Strengthening Exercises

10 Best Knee Strengthening Exercises

5 Best Glute Strengthening Exercises with Resistance Loop Bands

Sponsored Content: This video contains paid product placement. Thank you to Fit Simplify for sponsoring this video and providing Doctor Jo with free Resistance Loop Bands to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Fit Simplify resistance Loop Bands featured in this video!

These glute exercises with resistance loop bands are a great way to help strengthen your booty muscles. They focus on strengthening all three glutes: the gluteus maximus, gluteus medius, and gluteus minimus.

Today I’ll be using Fit Simplify’s resistance loop bands. They come in a set of 5 with different resistance levels from extra light to extra heavy (which ranges from about 2 pounds of resistance to about 30 pounds of resistance). They are great for maintaining resistance consistency in your glute strengthening workout, or any workout. Learn more about Fit Simplify's products.

The first glute exercise is bridging with a band. This does a great job of not only activating the gluteus maximus and medius, but also the hamstrings.

The second exercise is a supine hip flexion/extension with a band. This also works the glutes and hamstrings, as well as hip flexors.

The third exercise is a clamshell. This one really focuses on the gluteus medius, but it works them all.

The fourth exercise is on all fours, or quadruped. Some people call this the fire hydrant because of how it looks. This one does a great job of working your stabilizer muscles as well.

The last exercise is a side squat with a band. This is a great overall lower body exercises, and it works a lot of muscles in a lot of ways including the stabilizer muscles.

Related Videos:

Butt (Glute) Exercises

Glute Strain Stretches & Exercises

5 Best Sitting Posture Tips to Reduce Back Pain & Neck Pain

Sponsored Content: This video contains paid product placement. Thank you to CB Commerce for sponsoring this video and providing Doctor Jo with a free Yokaro Back Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Yokaro Back Cushion featured in this video!

Having correct sitting posture when you sit for long periods at a desk, in your car, or even at home, can help eliminate pain in many areas. Here are 5 proper sitting posture tips to help prevent pain.

The first sitting posture tip is to make sure your hips and knees are at about a 90 degree angle. This is allows you to have good posture and distribute the weight evenly through out your body.

The second way to correct your sitting posture is to keep your feet flat. If you are shorter, you can use a stool or box to make sure your feet aren't dangling down.

The third one is to have a good neutral position in your low back area. Using a back cushion, like the Yokaro back cushion, is a great way to have support in your spine and keep you in an upright position. Using the Yokaro back cushion is an easy way to make sure your back gets the support it needs while maintaining correct sitting posture.

The fourth posture tip is to have your hands, wrists, and elbows in a comfortable position. Having them too low or too high can cause pain in all those areas including your shoulders.

Finally, having a good neck position is one of the most important ways to have correct sitting posture. Making sure that your monitor is at eye height is the best way to do that. You can also do chin tucks through out the day to help reset your neck muscles.

Related Videos:

5 Bast Ways to Imporve Posture

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5 Best Pregnancy Lower Back Pain Relief Exercises

Help relieve lower back pain during pregnancy with these simple exercises. For this video, I teamed up with Dr. Jen, a pelvic floor physical therapist who also happens to be pregnant! She'll show you her top 5 exercises to help relieve low back pain when you are pregnant by mobilizing and stabilizing the pelvis. 

The first exercise to help relieve low back pain during pregnancy is an anterior and posterior pelvic tilt. This is when you are emphasizing moving your hips forwards and backwards.

The next lower back exercise is a lateral pelvic tilt, or moving your pelvis in a side to side direction.

Now you will focus on stability with your core muscles including the diaphragm, pelvic floor, transversus abdominis, and multifidus muscles (deep spinal muscles). This should be done while you are breathing normally, so try not to hold your breath. After you achieve this, you can add in a bridge to activate the gluteus muscles.

Then you will get onto all fours, or in quadruped. Then you will do pelvic tilts again, or some call it the cat/dog exercise or stretch. You can also do lateral tilts as well.

Finally, you will do the child’s pose or prayer stretch. If you are later in your pregnancy, you can use a pillow for support.

10 Best Lower Back Exercises to Relieve Low Back Pain

These lower back exercises are a great way to strengthen your low back and your core in general. They also help strengthen your glutes, hamstrings, and other pelvic muscles.

The first three lower back exercises are the pelvic tilt, bridging, and the dead bug. These all require you to get your low back into a posterior pelvic tilt which will help strengthen the low back muscles.

Then there is a modified plank, modified side plank, and the bird dog. These require you to get your back in a neutral position, and hold it in that position to help strength the back and core muscles.

The next low back exercise is the prone hip extension and prone swimmer. It’s important to know what your diagnosis is since these might not be appropriate for some injuries.

The last two, pelvic tilts and hip flexion, are on a Swiss ball. You don’t have to use a Swiss or therapy ball, but it will make it more challenging.

Related Videos:

10 Best Lower Back Stretches for Pain Relief

Reverse Core Exercises for Lower Back Pain

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