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.

Hip Pain Relief Stretches – 5 Minute Real Time Routine

Buy Hip Stretches WorksheetThese hip pain relief stretches are great for helping to relieve general hip pain and hip tightness. The hip stretches are done in real time, so they are easy to follow.

In general when stretching the hips, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the hip stretches for 30 seconds, but do less reps.

Starting off with a 45 second hip warm up will help get your hip muscles loosened up and warm.

A hip flexor stretch, piriformis / glute stretch, and a groin stretch will help loosen up the hip and relieve pain.

The hamstrings and IT band also cross the knee joint, so they are both also important to stretch to not only get hip relief, but also knee and leg relief as well.

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Back Pain Relief Stretches – 5 Minute Real Time Routine

Buy Back Stretches WorksheetThese back pain relief stretches are great for helping to relieve general back pain and back stiffness. The back stretches are done in real time, so they are easy to follow.

In general when stretching the back, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the back stretches for 30 seconds, but do less reps.

Starting off with a warm up will help loosen up the back and hip muscles. Pelvic tilts are a great way to get things moving.

Lying down on the bed, floor, or couch, knee to chest and trunk rotation stretches really help loosen up and open up the back area.

Next sitting, a quadratus lumborum (QL) stretch will give great relief to the low back.

Finally, child’s pose (prayer stretch) and cat/cow (cat/dog) stretches will help the whole body relax.

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Knee Pain Relief Stretches – 5 Minute Real Time Routine

Buy Knee Stretches WorksheetThese knee pain relief stretches are great for helping to relieve general knee pain and knee stiffness. The knee stretches are done in real time, so they are easy to follow.

In general when doing knee stretches (or any kind of stretching), you want to hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole stretching routine, which can be time consuming. If you are in a hurry, still hold the stretch for 30 seconds, but do less reps.

This video starts with a quick knee warm up for 45 seconds with heel slides and quad sets. These will help loosen up the muscles for the stretches.

Next are calf stretches, hamstring stretches, and IT band stretches, all of which are easy to stretch with a strap, belt, or dog leash. All these muscles cross the knee joint.

Finally, quad stretches and hip flexor stretches also do a great job of helping to relieve knee pain.

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Seated Back Pain Relief Stretches

Buy Back Pain WorksheetPeople with back pain often have a hard time getting down on the floor, and then once they are down, they can’t get back up. So here are some simple yet effective seated back pain stretches that can be done in a chair.

For the first back pain stretch while sitting in a chair, you can start with seated cat/cow or cat/dog stretches and seated pelvic tilts. You can use a towel to help move your hips.

Next seated knee to chest, seated piriformis, and seated QL stretches will help open up the lower back and relieve tightness.

Finally, seated hamstring and seated rotation stretches will help reduce back pain.

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