Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope my physical therapy videos for common injuries and syndromes will help put you on the road to recovery. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

Shoulder Impingement Exercises

A shoulder impingement is when there is compression at the shoulder joint that causes pain and inflammation. This puts a lot of pressure on the rotator cuff and could damage the muscles and tendons.

The first exercises will be with a resistive band. Anchor it to a table leg, in a door, or have someone hold it for you. The first exercise will be for shoulder internal rotation. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You don’t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The next exercise will be for shoulder external rotation. Now you will go the opposite way by turning around so your hand is on the outside of where the band is anchored. Still have the same position with the towel between your side and elbow, the elbow at about a 90 degree angle, and your thumb up towards the ceiling. Now with your arm starting in at your stomach, slowly pull out away from you. You don’t have to go too far out because you don’t want your elbow to leave your side. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The next exercises will be lying down on your side. Start off on your side with the arm you want to work on up towards the ceiling. This will be for external rotation. With your arm starting in at your stomach, slowly pull up towards the ceiling. You don’t have to go too far out because you don’t want your elbow to leave your side. Just bring it parallel to the ground out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.

For the final exercise you will turn over, and the arm you want to work will be on the ground for internal rotation. This time put your arm slightly in front of you, so you are not lying on your arm. Keeping that 90 degree angle at your elbow, and your forearm out in front of you, bring your forearm up to your stomach, and then slowly come back down. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.

Click here for more shoulder exercises!

Hip Arthritis Stretches & Exercises

These hip arthritis stretches and exercises are easy to do in the comfort of your home and should provide some pain relief.

The first exercise will be sitting down. Make sure your back is against the chair, and your knees and hips are at about a 90 degree angle. Then you will bring your knee straight up towards the ceiling, and this is called a hip flexion exercise. Make sure you do slow and controlled movements. Start off with 10 and work your way up to 20-25. If those become easy, then you can add ankle weights.

The next exercise will be a sit to stand. Again, you want this to be controlled movements. Try not to just pop up and plop down. Put your feet about shoulder width apart and lean forward as you stand up, then stick your bottom back and have your chest forward while you sit back down. Try to also keep your feet flat and your knees behind your toes when doing this. If that is easy, you can just tap your bottom on the chair and not sit all the way back down. Start off with 10 of these, and then work your way up to 20-25.

So now get down on the ground, and you will stretch out those hip flexor muscles. Keep the knee of the leg you want to stretch on the ground, and then bring the other leg up into a lunge like position. Try to keep your back upright and straight. If you lean forward with your upper body, you won’t get a good stretch. Shift your hips forward until you feel a stretch in front of the thigh. Hold this for 30 seconds and do three of them.

Lying down on the ground in supine or on your back, you will do a hip abduction exercise. With your legs straight out, try to keep your toes pointing up toward the ceiling through the whole movement. Then slowly slide your leg out to the side, and then slide it back in. Start off with 10 of these. If you get to 20-25 and they are easy, then you don’t need to do them in this position anymore.

Now roll onto your side for the clamshell exercise. This one is harder than it looks. You want to keep your hips straight up and down, perpendicular to the floor. Your hips will want to roll back, but keep them up as much as you can. Then keeping your knees together with one on top of the other, bend your knees slightly towards your body. Then lift the top leg up slightly, like a clamshell opening up. It doesn’t have to be a big movement because you want to keep your hips from moving. Start off with 10 of these, and then work your way up to 20-25. If they become easy, you can add a weight or use a resistive band.

The last exercise is a bridge. Even though this is a simple movement, it really works the hamstrings and glut muscles. Lie on your back with your knees propped up. Slowly lift your butt off the ground until your hips are in a straight line with your chest and knees. You can go one segment of the spine at a time to really loosen up your back. Start off with 10 of these, and then work your way up to 20-25.

Click here for more hip stretches!

Reese's Peanut Butter Mini Cheesecakes

What could be better than Reese’s Peanut Butter Cups? How about Reese’s Peanut Butter Mini Cheesecakes! These sinfully delicious treats are sure to please the peanut butter lover in your life. For this and other great recipes, visit The Girl Who Ate Everything.

These Reese’s Peanut Butter Mini Cheesecakes are really easy to make, even if you’ve never made a cheesecake before. And the fact that they are mini in size means you won’t have to feel that guilty about eating one… or two :-)

And if you like Resse's Peanut Butter Cups, check out this video for Ultimate Oreo Brownies.

Foam Roller Stretches with Freory's 3-in-1 Foam Roller

Freory's 3-in-1 Foam Roller gives you a wide range of possibilities when it comes to rolling out tight or sore muscles. You've got a muscle roller stick, a soft foam roller and a more firm foam roller all in one!

Purchase this 3-in-1 Foam Roller in my product store.

Rolling out muscles is a great way to relieve the muscle pain associated with tight or sore muscles. In this video, I also so off a few of my favorite stretches using the Freory 3-in-1 Foam roller.

PRODUCT REVIEW DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to Freory for sponsoring this video and providing Doctor Jo with a free 3-in-1 Foam Roller to use/review.

DVT (Deep Vein Thrombosis) Prevention Exercises

DVT, or Deep Vein Thrombosis, can be a very serious and life threatening situation. Many times DVTs happen when someone is very inactive from either a surgery or a long trip where they can’t get up and walk around.

Some signs of a DVT are swelling in the leg or legs, redness in the leg, warm to the touch, and tenderness to touch. So here are some simple exercises you can do to help prevent a DVT.

All these exercises will be performed sitting down because most likely you will be in a plane or car seat doing these. The first one will be an ankle pump. Hold your foot slightly off the ground and pump your foot up and down, pointing and flexing the foot. You only need to do about 10-15 of each exercise, but make sure you are doing both sides. Do these about every 30 minutes to an hour.

Now with both feet flat on the ground, bring your heels up, and then come down and bring your toes up alternating back and forth. Do this about 10-15 times. Next take your knee, and bring it up towards the ceiling and then come back down. Now you’re getting your hip and knee moving. Repeat 10-15 times as well.

The last thing you want to do is cross your leg over the other, and massage the calf muscle. You don’t have to do any specific massage, just make sure you are getting the muscles moving and keeping the circulation flowing.

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DISCLAIMER: The videos, posts and comments contained on this website 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 website to avoid going to your own healthcare professional or to replace the advice they have given you. This website is only intended to show and discuss correct physical therapy exercises and information and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, the information on this website won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing any of the techniques discussed herein. If you experience any pain or difficulty while exercising, stop immediately and see your healthcare professional.