Body Secret

Breathing Exercises for Relaxation or COPD – Ask Doctor Jo

Breathing Exercises for Relaxation, Holding Your Breath Longer, or COPD: http://www.AskDoctorJo.com These simple breathing exercises are great for people with COPD or for people who want to be able to hold their breath longer like swimmers or surfers. These are also great for relaxation. For more physical therapy videos or to see a blog post about this video, visit http://www.askdoctorjo.com/content/breathing-exercises-copd-or-holding-your-breath-longer

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Pulmonary exercises are very important to people with COPD or even people looking to have stronger lungs. Many breathing techniques can also reduce stress and relax your body. With all breathing exercises, inhale through your nose, and exhale through your mouth with your lips pursed.

The first breathing exercise is very simple. Breath in through your nose for 2 seconds and breath out through your mouth with pursed lips for 4 seconds. Do this 10 times.

Now you are going to move your arms with the breathing to loosen up the muscles around your chest area. Put your arms out in front of you and clasp your hands together. Take a deep breath in through your nose, and as you are breathing out through your mouth, twist your trunk, moving your arms side to side. Repeat this 5 times.

Next is the “chicken wing” exercise. Place your hands on your shoulders, which will make you look like you have chicken wings. Take a deep breath in and make circles with your arms as you are breathing out. Repeat this 5 times.

Breathing with your diaphragm, or belly breathing, is a great way to relax. Instead of your chest rising when you breath, you want your stomach to move in and out. To make sure you are doing this correctly, you can place your hands on your stomach with your fingers almost interlocking. When you breathe in and out, your fingers should get closer together and further apart. Do this 5 times.

Finally is a technique that helps push out all your reserve oxygen and helps get your lungs stronger. You want to forcefully blow all your air out of your lungs. At the end, you will hold your breath and swallow or try to breathe back in without taking a breath. This will make a suction like feeling in the notch at your throat. Try to hold it as long as you can, but since you have pushed all the air out, it might not be for very long. When you take a breath in, it will make a suction like noise if you have done it right. Repeat 5 times.

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
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The Exercise

7 Best Knee Strengthening Exercises – Ask Doctor Jo

These knee strengthening exercises don’t require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain. Purchase the Titan Compression knee sleeves here: http://amzn.to/2pojTED (affiliate link)

Knee compression sleeves will also give the knees some compression during the exercises to help the healing process.

The first exercise to help strengthen the knee is a short arc quad (SAQ), this is a great way to get started without doing to much to the knee. It helps strengthen the quad muscles with extend or straighten the knee.

The next knee strengthening exercises are a bridging series including a regular bridge, bridging with a band, and bridging squeezing into a ball. These all are great for the hamstrings, glutes, and surrounding muscles of the knee and hips.

Then you will do a long arc quad (LAQ), this is like the SAQ, but it is a longer arch with works the quad muscles in a bigger range of motion.

The final two exercises for the knee are a squat and a squat with a band. Squats do a great job of strengthen all of the lower leg muscles including hamstrings, quads, glutes, hip flexors, and others.

Related Videos:

Knee Strengthening Exercises:

Real Time Knee Pain Stretches & Exercises:

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7 Best Knee Strengthening Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Titan Compression for sponsoring this video and providing Doctor Jo with free compression knee sleeves to use.
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Most of us prefer not to talk about colon health and take those functions for granted. But many conditions can affect colon health, particularly as we age. A University of Michigan Gastroenterologist discusses diverticulosis and its symptoms and complications, and reminds us that regular colon cancer screening should start at age 50.
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The Exercise

Ankle Strengthening Exercises & Stretches – Ask Doctor Jo

Ankle Strengthening Exercises & Stretches - Ask Doctor Jo

Ankle Strengthening Exercises & Stretches: http://www.AskDoctorJo.com These ankle strengthening exercises can help rehab your ankle or improve your overall balance and gait. Using a resistive band can help increase your strength with a 4-way ankle exercise routine. To see Doctor Jo’s detailed blog post about this video, visit http://www.askdoctorjo.com/content/ankle-strengthening-exercises

Related Videos:
Improve Your Balance:

Basic Walking Exercises in a Pool:

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More details about this video:
Your ankles are very important with balance. Many times when your ankles become weak, you get very poor balance, and sometimes even have a hard time walking. This video shows you some exercises to strengthen your ankles.

This is a simple 4-way ankle exercise with a resistive band. Start off my propping your ankle up or hang your foot off the bed or table so your heel doesn’t touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantar flexion. Next you want to wrap the band around your other foot. Now you will have resistance pulling out. This is ankle eversion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Finally, you can use a table leg or heavy chair as your anchor. Wrap it around and pull the band towards you. Pull your foot up towards your head. This is called ankle dorsiflexion. Start off with 10-15 times. If you get to 20-25 and it is easy, increase the resistive band.

Ankle Strengthening Exercises & Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
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The Exercise

Turf Toe Stretches Exercise – Ask Doctor Jo

Turf toe is basically when you sprain the ligaments of your big toe joint. This happens a lot with football and soccer players who play on turf. These stretches and exercises should help the ligaments heal. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/turf-toe

The first sequence takes a lot of coordination and concentration. Sit on floor with your legs straight out in front of you. Flex your foot upward, towards your face, and curl your toes in at the same time. Then point your foot downward, and bring your toes up at the same time. The sequence is foot up, toes down, foot down, toes up. Start off with 5-10 of these.

Next you will put a towel on the floor. You can stretch your toes by placing your foot on the towel. Leave your heel on the floor holding the towel in place, and pull the towel up and over your toes until you feel a stretch. Hold the stretch for 30 seconds, and do it three times. Then try to crumple the towel with your toes. Start with 30 seconds and work your way up to a minute.

The Exercise

TMJ Pain Relief with Simple Exercises & Stretches – Ask Doctor Jo

TMJ exercises & stretches can help relieve jaw pain in the temporomandibular joint. This TMJ treatment can help relieve TMJ symptoms like jaw clicking, jaw popping, jaw pain, and deviations that are common with TMJ disorder. For another TMJ pain relief video, click here: https://youtu.be/SbJZXG4fsd4?list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd

TMJ stretches & exercises around the joint should help relieve TMJ pain. Start off with a simple side bend of your head to help stretch out the muscles in your neck. You can follow these with some gentle active range of motion stretches.

Now you will do a TMJ massage for some of the muscles that become tight when you have TMJ dysfunction. These are the Masseter muscles and temporalis muscles

The final exercises are isometric jaw exercises.

These TMJ pain relief stretches and exercises should help relieve TMJ symptoms and relieve the jaw pain associated with TMJ disorder.

Hair Loss

What Your Doctor Never Told You About PRP Hair Loss Treatment 😳

Dr Sam answers how does PRP hair treatment work? Does PRP stop hair loss and what is the prp hair treatment success rate?

What is PRP?
PRP stands for “Platelet-rich plasma” which is given as an injection for hair loss.

How does PRP work for hair loss?
PRP is given as a series of injections. Most patients require three treatments that are spaced 4–6 weeks apart, with maintenance injections every 6 months.

Can you take other medicines?
Tell your pharmacist or doctor about all medicines or treatments that you may be taking, including vitamins, herbal products (e.g. St John’s wort) or recreational drugs. Injections may not be given if you are taking blood thinner medications.

What are the side effects of PRP?
– mild pain at the scalp injection site
– scalp tenderness
– swelling
– a headache
– itching
– temporary bleeding at the injection site

Will I still be able to drive?
Do not drive or use machinery if you experience any side effects that may make it difficult to do so, such as dizziness.

Aesthetic Plastic Surgery paper: https://link.springer.com/article/10.1007/s00266-019-01391-9

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ABOUT ME:
I’m a kiwi doctor who wants to make it easier for people to fix common health problems. I work as a family doctor in New Zealand.
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