Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

Shoulder Pain Relief, Featuring John Malecki The Builder

Shoulder pain can come from many things including tendonitis, bursitis, rotator cuff tears, labral tears, and arthritis. My friend John had several shoulder injuries while playing in the NFL that resulted in labral repair surgeries. Now he builds custom furniture on his YouTube Channel! He stopped by for some help with shoulder pain.

If you’ve had any kind of surgery, make sure you are cleared to do exercises, and you are no longer on precautions.

The first stretch is a swiss ball roll out. If you don’t have a swiss ball, you can use a table top or counter top. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch. You can stabilize the ball with your other hand. Hold it for 3-5 seconds, and start off with 10-15.

The next stretch is a chest stretch on the swiss ball. You want to lie on your back with your feet on the ground in a table top or half bridge position. Roll enough over it to let your shoulders rest on the ball. Reach your arms up and back and let them hang down. If that is too much, you can make a W motion with your hands out to the side. Hold this for 30 seconds, and do it three times.

Now you will lie on your stomach in prone. For Is, put your arms straight out in front of you with your thumbs up (like an I). Keeping your arms straight, raise your arms up off the ground. For Ts, put your arms straight out to the side of you with your thumbs up (like a T). Keeping your arms straight, raise your arms up off the ground. For Ys, with your thumbs up, put your arms straight out in front of you at an angle (like a Y). Keeping your arms straight, raise your arms up off the ground. Finally for Ws, put your arms out to the side with your elbows bent and palms down (like a W). Raise your arms up off the ground squeezing your shoulder blades together.

Then you will do a shoulder internal rotation stretch. Standing up or sitting in a chair. Take a towel with your good arm, and drape it back behind your shoulder. Grab the towel below and behind your back with the arm to be stretched. Gently pull upward with the good arm, pulling the bad arm up the back. You can hold this for 30 seconds, repeating 3 times, or you can pull it up and down 10 times continuously.

Now you will do some exercises with a resistive band. The first exercise with the band is going to be serratus punches or scapular protraction. Wrap the band around you, and keep your arms straight in front of you. Punch forward, but try not to bend your elbows. Now you are going to hold the band in front of you and put your thumbs up on top. Start off with ten.

The next exercise is bear hugs. With the band still wrapped around you, this time come out and around as you push forward, like you are giving someone a bear hug. Make sure to come out and around when you come back. Then you are going to do rows or scapular retraction. You can use your feet as an anchor. You want to keep your elbows in close to your body and make a rowing motion. Try to squeeze your shoulder blades together when you pull back. Make sure you are using a slow controlled motion. Do ten of each of these. Start off with the lightest band, which is usually yellow.

Finally, you will do a shoulder external rotation with a resistive band. Try to keep your elbows by your sides through out the exercise. Keep your elbows at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrists in a neutral position. You don’t want to over stress your wrists, and then have a wrist injury. Slowly pull both arms out away from each other keeping your elbows at your side, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive band.

Related Videos:

Real-Time Shoulder Pain Stretches & Exercises

Shoulder & Neck Pain Relief with Chazz from Chazzzisawesome

5 Ways to Relieve Peripheral Neuropathy Foot Pain & Other Foot Ailments

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum and Foot Unit to use/review. If you purchase the product using the discount codes below, Doctor Jo will receive a commission.

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If you have these foot ailments: peripheral neuropathy, arthritis, hammer toes, strains and sprains, and achiness, then this video will show you 5 ways to help relieve this pain including using far infrared heat.

Here are my top five ways to help relieve foot pain.

First is a calf stretch. You can stretch your calf several different ways. This stretch will be with a strap. Start off with your leg out in front of you. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

The second way to relieve pain is to use Far Infrared Heat. Far infrared heats the area with light vs. actual heat, so it can penetrate deeper into the area. A traditional heating pad usually only heats about 0.25 cm, but far infrared can go up to 6 cm, or 2.36 inches. It helps increase the circulation to the area to provide temporary relief.

The Thermotex Platinum and Foot Unit are both great devices that use this Far Infrared heat therapy to help relieve pain.

Click here to watch my full review for the Thermotex Platinum, which also features more detailed info about far infrared heat.

Next is ankle pumps. With your legs straight out in front of you, place a roll just under your ankle so your heel can move freely, or just hold it in the air. Trying to keep your leg straight and moving only at your ankle, pull your foot up towards you, and then push it down like you are pushing on a peddle. Start off with 10, and work your way up to 20-25.

Now you will do heel/toe raises. For seated heel/toe raises, start off by lifting your heel off the floor while keeping your toes on the floor. Next, you will do toe raises, bringing the toes off the floor with the heel on the floor. If these become easy, you can do them standing.

The final exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.

Related Videos:

Using Far Infrared Heat for Pain Relief

5 Ways to Relieve Wrist Pain

Tandem Stance on Uneven Surface

Looking for a great way to help improve balance? Try the Tandem Stance on an uneven surface. Make sure you are standing next to something sturdy when attempting this exercise in case you need to steady yourself.

To perform the Tandem Stance on an uneven surface:

  1. Stand next to something sturdy for balance.

  2. Stand on a pillow or foam and place one foot directly in front of the other like you are standing on a tight rope. Balance, and then switch feet.

Watch more videos featuring full routines for common injuries and syndromes.

Wrist Radial Deviation with Weight

Need a great way to help strengthen your wrist after an injury? Try wrist radial deviation with a weight.

To perform wrist radial deviation with a weight:

  1. Rest your arm on a table. Slightly bend your elbow with your wrist off the table.

  2. Hold a weight or soup can with your thumb on top. Bend your fist up towards the ceiling, and then slowly back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

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