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.

Fall Asleep Faster with the 4-7-8 Breathing Technique

The 4 7 8 breathing exercise is also called “relaxing breath.” It’s designed to help you gain control of your breathing to relax and reduce anxiety. This breathing technique may also help people fall asleep faster and sleep better.

To start, breathe in normally for 4 seconds. Hold your breath for 7 seconds, and then purse your lips and breathe out through your mouth for 8 seconds making a whooshing noise. When first starting, it might be difficult to breathe out completely.

Start with just 2-3 sets, and eventually as your breathing gets stronger, up to 8 sets can be performed.

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Knee Pain Relief Exercises, Seated – 5 Minute Real Time Routine

Buy Seated Knee Pain Relief worksheetThese simple knee exercises are all done in the seated position and may help relieve knee pain and knee tightness. They are also performed in real time so it's easy to follow along.

Therapeutic knee exercises don’t have to require spending a lot of time doing them. Doing the knee exercises correctly and with control is just as important. The exercises should help strengthen the knees.

Starting with a warm up helps loosen up the muscles surrounding the knee. Seated hip flexion, LAQ (long arc quads), and seated heel/toe raises will get the main muscle groups that cross the knee joint.

Seated hip flexion with a band, seated knee extensions (LAQ) with a band, and seated hip abduction with a band are great ways to focus on the muscles around the knees.

Seated ball squeezes and seated hamstring sets are isometric exercises, but they can be very affective in strengthening the muscles.

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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.

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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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