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.

Getting Up From the Floor Safely

Getting up from the floor can be tough for some people especially as you get older or if you have weak or injured knees. Here are a couple of techniques that may help.

If you are practicing these techniques for getting up off the floor, make sure to have someone close by to help if you need it & make sure you have a chair, table, or couch near by to help pull or push yourself up as well.

The best way to get up off the floor is by getting yourself into a lunge position with your stronger leg out in front and push up at your knees to stand.

If your knees are too painful to put on the floor, you can use the downward dog or inch worm movement to “walk” your way up from the floor, but you need to be pretty flexible to do it this way.

Related Video:

Getting Up Off the Floor Correctly

Find out how to get on my Wall of Thanks.

Knee Strengthening Exercises

Buy Knee Strengthening Worksheet

Knee strengthening exercises can range from simple to complex. You can do very simple ones sitting down to more difficult ones standing up. In this video, Doctor Jo will show you a progression of knee strengthening exercises.

The first exercise is a seated knee extension, or long arc quad (LAQ) to help strengthen your quad muscles. It’s important to go slow and controlled to really work the muscles. Start off in a chair with your back straight. Slowly bring your foot up straightening out your leg. At the end, you can pull your toes up to help contract the muscles even more. Then slowly come back down. If that becomes easy, then you can add small ankle weights.

The next exercise is a seated hip flexion to help strengthen the hip flexor muscles. Again, make sure you are going in a slow controlled movement. Bring your knee up towards the ceiling as far as you comfortably can, and then slowly come back down. If this becomes easy, you can add ankle weights.

Now you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. Spread your feet about shoulder width apart, and make sure your knees do not go in front of your toes. Stick your buttocks back and keep your back straight. If this is too hard, you can put a box in the chair, so you don’t have to squat as low. If the squats at the chair become too easy, you can do one leg squats. It’s the same concept, but this time, you might want to put the chair in front of you so you can hold on for balance.

Then you will do step-ups. This is on a tall step, but you should start off with something shorter like 2-3 inches. You can also use a step at home where there is a rail to hold onto. Go very slowly and controlled with the step up and step down. Count to three for both up and down with the movement.

The last exercise is a lunge. You can use a box or a step for a target. The higher the target, the easier it will be. Step over the box and try to touch it with your back knee. Try to keep your back straight in an upright position. Once it becomes easy, then you can take the box away and go down to the floor.

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Knee Pain Exercises & Stretches

Real-TIme Knee Pain Stretches & Exercises

Prevent Varicose Veins & Spider Veins

 

Sponsored Content: This video contains paid product placement. Thank you to JOMI Compression for sponsoring this video and providing Doctor Jo with a variety of free compression garments to use.

Click here to shop the JOMI Compression store.

Varicose veins & spider veins are often caused by poor circulation in your legs and feet. In this video, I'll show several treatments that can help prevent them. 

Ankle pumps and seated heel/toe raises do a great job of increasing the circulation to your legs and increase oxygen to your blood so they can help prevent varicose and spider veins. They are also easy to do almost anywhere.

Another great treatment is Compression stockings, hose, or socks. The folks at JOMI Compression have several different sizes and colors. Their thigh high compression hose are a great option to help prevent varicose and spider veins, as well as prevent DVTs and help with muscle fatigue.

Now for standing exercises and stretches. The runner’s stretch stretches the calf muscles and Achilles tendon. Heel raises and single leg raises not only do a great job to increase circulation, but they also do a great job of strengthening the legs.

Finally, a squat or modified squat is a great exercise as well.

Related Videos:

Varicose Veins Help

DVT (Deep Vein Thrombosis) Prevention Exercises

MLILY Fusion Luxe Mattress Review

Sponsored Content: This video contains paid product placement. Thank you to MLILY for sponsoring this video and providing Doctor Jo with a free Fusion Luxe Mattress to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to check out MLILY's lineup of Fusion Hybrid Gel mattresses like the Fusion Luxe.

The folks at MLILY asked me to try out their Fusion Luxe Mattress. It's a hybrid mattress that includes both foam layers and pocket springs for great support and comfort.

If you're looking for a mattress that provides the support benefits of foam and the pressure relief of pocket springs, then this hybrid mattress is worth a look. Unlike some other foam mattresses (especially memory foam), the Fusion Luxe mattress sleeps cool thanks to its cooling cover and layers of specialized foam that encourages air flow.

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