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.

10 Best Stiff Hip Pain Relief Exercises

Buy the Hip exercises WorksheetWhen the hips are stiff and tight, exercises can help loosen up the area to make the muscles more relaxed. These exercises start with some easier isometrics and progress to a little harder.

Starting off with isometric exercises, glute sets and hamstring sets will help contract the muscles to help them relax.

Next a four way hip lying down with hip flexion, hip abduction, hip adduction, and hip extension are great to work the muscles all the way around the hip.

Now on the stomach, prone hamstring curls and prone hip extension with the knee flexed will work the hamstrings and glutes.

Finally, seated hip flexion and squats are a little more challenging to help get the muscles stronger.

Related Hip Pain Videos:

Dr. Jo's Hip Pain Relief Playlist

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20-Minute Back Pain Relief Routine with Real-Time Stretches & Exercises

Buy the back pain relief worksheetThis 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.

Starting off with a seated hip flexion, seated trunk rotation, and different arm movements will help loosen up the muscles.

Then beginning with exercises, pelvic tilts and bridges do a great job of strengthening the hips and back as well as stretch the areas out.

Next, go into stretches after the muscles have been moving with a supine trunk rotation, knee to chest, and a hamstring stretch in long sitting. These will help loosen tight muscles around the back and hips.

Now, go to all fours, or quadruped for a cat/cow or cat/dog and a prayer stretch or child’s pose.

Finally in a seated position, a thoracic side bend and deep breathing with a jumping jack motion will help the mid to upper back as well.

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Dr. Jo's Back Pain Relief Playlist

Back Pain Relief Exercises & Stretches

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Tailbone (Coccyx) Pain Relief with Easy Stretches

Tailbone (or coccyx) pain can be caused by things like childbirth, a fall/trauma, or even prolonged sitting. Doctor Jen, a Pelvic Floor Physical Therapist, is here with some great stretches to help reduce tailbone pain.

Starting off in quadruped or all fours, a cat/cow, cat/camel, or cat/dog is a great way to get the tailbone area moving. Also, lateral tilts in this position, or wagging the tail, will help loosen up the area as well. Focus on the pelvic movements with these.

These can also be done lying down on your back or in a hooklying position. Then doing a wide leg double knee to chest really helps open up the pelvic floor area. If you have good flexibility, the happy baby pose can be used for an even deeper stretch.

Finally, a deep squat in a wide leg position will also help. If you need to hold onto a sturdy chair or wall, make sure you do so to keep your balance.

Other Videos Related to the Pelvic Floor:

Pelvic Floor Therapy with Doctor Jen & Doctor Jo Playlist

Top 5 Pelvic Floor Exercises

Stop Stress Urinary Incontinence With 5 Easy Exercises

10 Best Stiff Neck Pain Relief Stretches

Buy neck pain relief worksheetA stiff neck can cause tightness, pain & loss of motion. Many of the neck muscles go down into the shoulders and can cause tightness there as well. These stretches may help relieve neck &  shoulder pain.

Starting off with cervical or neck motion will help get the muscles warmed up and moving. Cervical rotation, cervical side bend, cervical flexion, and cervical extension will stretch and warm up all the muscles surrounding the neck.

Next, chin tucks are a great stretch and exercise to help reset the neck muscles. These are especially great for posture and people who work at a computer or do a lot of gaming.

Then go into full stretches where you hold the position for 30 seconds. Upper trapezius, levator scapulae, and scalene stretches are great stretches to help relieve tightness.

Finally, the last two stretches will help get the rotation movement of not only the neck, but also the upper back or thoracic area as well.

Related Neck Pain Relief Videos:

Dr. Jo's Neck Pain Relief Playlist

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