Miscellaneous Exercises

5 Best Ways to Improve Your Posture

Sponsored Content: This video contains paid product placement. Thank you to 4th & 1 for sponsoring this video and providing Doctor Jo with a free Posture Correcting Brace to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here and use coupon code 9CB7RNPV to get 25% off the Posture Correcting Brace featured in the video!

Want to improve your posture? Here are some simple things you can do. Having bad posture can cause pain in your neck, shoulders, back, and our whole body.

First is a chin tuck. This is a great way to not only strengthen your neck muscles, but also correct your posture. Second is a scapular or shoulder squeeze. This helps strengthen the thoracic muscles and help prevent your shoulders from rolling forward.

Another way to improve posture is by using a posture correcting brace like the one from 4th & 1 that I feature in this video. They are designed to retrain the muscles and help prevent fatigue, but they should not be used long term. The 4th & 1 brace is fully adjustable and comfortable as well. It also comes with a 100% money back guarantee.

The fourth method is a row. Using a resistive band will help strengthen the thoracic muscles even more when you are ready. Finally a chest or pectoralis stretch is a great way to open up your chest and help prevent your shoulders from rolling forward.

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Improve Your Posture

How to Use a TENS Unit for Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to CUH for sponsoring this video and providing Doctor Jo with a free TENS Unitto use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a CUH TENS Unit!

TENS (Transcutaneous Electrical Nerve Stimulation) units are used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication.

A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing.

In this video, I'm using the CUH TENS Unit, which has a lot of great features.

Related Video:

TENS Unit for Pain Management

Full Body Stretching Routine

Product Placement: Thank you to InkPixi for sending me the free Super Jo T-shirt to wear.

This full body stretching routine is great for general wellness, flexibility, and pain relief. This real-time video will give you a relaxing whole body stretch from your head down to your toes. Click here for a shorter version of this routine.

Each stretch should be held or done for 30 seconds.

You should always start a stretch routine with a 2-3 minute warm up getting the large muscle groups warmed up to be stretched.  This should be done for both the arms and legs.

To start off with the neck, you will do neck circles, an upper trap stretch, and chin tucks.  These should not only help loosen up the neck muscles, but it should also help with your posture as well.

For the shoulder, you will do a posterior capsular stretch, chest stretch, tricep stretch, and an arm horizontal abduction stretch.  These help stretch the shoulder area as well as open up the chest area.

Now for the upper back and thoracic area.  A seated roll down, thoracic rotation, and thoracic side bend can help loosen up the upper back, and it can also help relief upper back spasms.

Next, get down on the floor for some hip and knee stretches.  A butterfly stretch is great for the groin muscles.  A hamstring stretch, IT band stretch, and quad stretch are great for the hips and knees.  The calf stretch, soleus stretch, and anterior tibialis stretch are good stretches for the knees and ankles.

The last few stretches are more of a cool down for the whole body.  Make sure you are focusing on your breathing while doing these.  The cat/dog stretch, prayer stretch (child’s pose), and full body extension stretch will help bring your heart rate back down and get you ready for the day.

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Real-Time Knee Stretches & Exercises

Real-Time Neck Stretches & Exercises

Gluteus Maximus (Glute) Strain Stretches & Exercises

A gluteus maximus strain, or glute strain, can come from lifting too much with squats or even deadlifts. Your gluteus maximus muscles, also known as glutes, play a big role in the movement of our lower body. Here are some gluteal strain treatments with stretches and exercises.

Starting off with a knee to chest stretch is a great way to relieve glute pain. Stretching the glutes helps the healing process. Another great stretch for your glutes tightness is the figure four stretch. This is also a great stretch if you have sciatic pain or piriformis tightness.

Strengthening glutes is also very important to help heal a glute strain. A simple exercise you can do lying down, sitting, or standing is butt or glute squeezes. Also leg extensions on your stomach or in prone, do a great job of glute strengthening. You can do them with your leg straight as well as your knee bent.

A standing four way hip exercise is great for hip strengthening and hip stability. These also help strengthen the back, knees, and ankles.

The last exercise is a lunge. It does an excellent job of glute strengthening, hamstring strengthening, quad strengthening, and hip and knee strengthening in general.

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Dead Butt Syndrome

Gluteus Maximus Exercises

Dead Butt Syndrome, aka Gluteal Amnesia

Dead butt syndrome, or gluteal amnesia may sound funny, but, it's a real thing. It can happen to people who sit a lot, but also to athletes and weekend warriors. Dead butt syndrome can lead to back pain, hip pain, knee pain, and even ankle pain.

Dead butt syndrome develops when the gluteus medius muscle doesn’t fire correctly. This is one of the three main muscles in the butt, so if it’s not working properly, it can cause a lot of problems because the gluteus medius helps stabilize the pelvis and helps us walk correctly.

Here are some exercises that focus on the gluteus medius and the pelvic area in general.

The first exercise is a clamshell exercise. This is a great way to strengthen the gluteus medius and maximus as well as strengthening the hip in general.

The next exercise is a sidelying hip abduction exercise. This is not only great for the gluteus medius, it’s also great for the IT band and strengthening the knee.

Then you will do a horse kick, or I like to call a sidelying bicycle. This really helps stabilize the hip and work the muscles.

The last one lying down is a side plank with a hip drop. This is not only great for your hips, but it’s also great for your core as well.

Now standing on a step, you will do a hip hike. This helps prevent the hip from dropping when walking, which is a sign of a weak gluteus medius.

The last one is a single leg squat with an opposite side reach. This one can be tough, but it will strengthen your gluts, hamstrings, quad muscles, and all those small stabilizer muscles around the hips.

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