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.

Thoracic Rotation in Quadruped

Looking for a great way to help stretch out your thoracic area while increasing range of motion? Try a thoracic rotation in quadruped.

To perform the thoracic rotation in quadruped:

  1. Get on all fours or in quadruped. Drop down onto your elbows, and place the hand of the side you want to stretch back behind your neck.

  2. Rotate your upper body so your elbow is pointing toward the ceiling. Watch your elbow with your eyes so your head moves with your body.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Standing 4-Way Hip with Resistive Band

Looking for some great exercises to help strengthen your hip and increase hip mobility? Tty the four moves in the standing 4-way Hip with a resistive band.

To perform the standing 4-way hip with resistive band:

Hip Flexion:

  1. With the band anchored behind you and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick forward, and come back.

Hip Adduction:

  1. With the band anchored beside the leg you are exercising and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg across your body, and come back.

Hip Abduction:

  1. With the band anchored on the opposite side you are standing and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg out to the side, and come back.

Hip Extension

  1. With the band anchored in front of where you are standing and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg behind you, and come back.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Standing Hip Adduction with Resistive Band

Looking for a great way to help strengthen your hip while increasing hip mobility? Try standing hip adduction with a resistive band.

To perform hip adduction with a resistive band:

  1. Anchor the resistive band on the same side as the leg you are exercising. Then wrap the band around your ankle.

  2. Keeping your back straight and upright, lock out your knee to keep your leg straight. Slowly kick your leg across your body, and come back.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Standing Hip Abduction with Resistive Band

Looking for a great way to help strengthen your hip and increase hip mobility? Try standing hip abduction with a resistive band.
 
To perform standing hip abduction with a resistive band:
 
  1. Wrap a resistive band around your ankle and anchor the other end of the band on the opposite side of the leg you are exercising. 
  2. Keeping your back straight and upright, lock out your knee to keep your leg straight. Slowly kick your leg out to the side, and come back.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Standing Hip Flexion with Resistive Band

Looking for a great way to help strengthen your hip while increasing hip mobility? Try standing hip flexion with a resistive band.

To perform standing hip flexion with a resistive band:

  1. With the band anchored behind you and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg out in front of you, and come back.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

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