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.

 

Neck Pain Stretches, Real-Time Routine

These neck pain stretches are done in real time, so follow along. These should help with general neck pain, neck spasms, tension headaches, or even that mean ole crick in your neck. This neck stretching routine takes about 12 minutes.

These neck pain stretches should be done with a 30 second hold, and do three on each side.

First start off with some gentle neck movements to warm up your muscles by turning your head from side to side like you are looking over your shoulder. This is neck rotation. Now you are going to take your ear to your shoulder on each side. Make sure you are not shrugging your shoulders up. This is side bending. Then you are going to bring your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension.

Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.

Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.

The final stretch is going to be for your levator scapulae muscle. This is the muscle that is used when you shrug your shoulders, and they can get overworked when you are stressed out. Take your arm on the side of the pain and place it above and behind your shoulder. Then take your opposite arm and place on top and slightly behind your head. Look down towards the opposite knee of the pain and apply gentle pressure for a good stretch.

Related Videos:

Neck Pain Stretches & Exercises

Neck Spasm Stretches

Miracle Back Pillow for Lower Back Pain Review

The Miracle Back pillow is a uniquely shaped pillow designed to help relieve lower back pain. With the Miracle Back pillow, you lie down on your stomach and let it naturally guide your back into a healthy, pain free posture.

Click here to purchase the Miracle Back Pillow!

Invented by Dr. Friedman, the Miracle Back Pillow helps to relax your back to relieve the pain and pressure associated with back pain by using your own bodyweight to traction your pelvis and relax back muscles.

The Miracle Back pillow is great for a quick 15-20 minute relaxation session or for stomach sleepers to help them sleep in a more natural position. Either way, your back should feel more relaxed and refreshed when you get up.

Related Videos:

Lower Back Pain Back Flexion Stretches

Lower Back Pain Exercises & Traction

PRODUCT REVIEW DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to MiracleBack for sponsoring this video and providing Doctor Jo with a free Miracle Back Pillow to use/review. If you purchase a pillow from the links above, Doctor Jo will receive a commission.

Degenerative Disc Disease (DDD) Stretches & Exercises

Degenerative Disc Disease (DDD) can be an acute or chronic issue. It's basically when the intervertebral discs of the spine start to degenerate.

Degenerative Disc Disease can happen from a trauma either big or small over time, and it is often associated with aging. These stretches and exercises should help.

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Now you will do some stretches. For the hamstring stretch, you can use a strap, belt, dog leash, or towel. You want your knee to be straight with this stretch, so only go as high as you can before the knee bends. Pull it up in the air towards your head, and if you pull your toes towards you as well, you will get more of a stretch. Hold this stretch for 30 seconds, and do it three times.

Then you will do a piriformis/glut stretch. Cross the leg that is hurting over into a figure 4 position. Pull the good leg up towards your chest by grabbing underneath the knee. You can use a belt or leash to help pull the leg up if your hips are not very flexible.

Next you will stretch your quad in a kneeling position. Place the knee of the quad you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Then grab the ankle of the side you want to stretch and pull it up towards your buttocks. Hold for 30 seconds, and do it 3 times.

The hip flexor stretch will be in the same position. Place the knee of the hip flexor you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Now drive the knee of the uninjured side forward away from your body. Hold for 30 seconds, and do this 3 times.

Now you are going to get onto all fours or in the quadruped position. Try to keep your hands directly underneath your shoulders, and try to keep your back in a straight line, no arching up or down. Kick one leg straight out behind you. Do ten on each side.

For the last set of stretches, you will still be in quadruped. The cat/cow or cat/dog stretch is performed by tucking your chin in and arching your back. Then drop your back down and lift your head looking forward. You can hold this for 10-15 seconds and alternate back and forth for about a minute.

Related Videos:

Upper Back Pain Exercises & Stretches

Back Pain Relief Stretches & Exercises

MuscleCare Extra-Strength Pain Reliever Review

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MuscleCare is great for things like arthritis pain, joint pain, bursitis, muscle tension, and general pain in your knees, elbows, neck, wrist, ankles, etc. It's designed for both public and professional use.

The roll-on applicator provides a clean and convenient way to apply MuscleCare without getting the product on your hands. So it's great for quick application in the workplace or anywhere.

MuscleCare is fast-acting and you can feel it starting to work as soon as you put it on. It also comes with a money-back guarantee!

PRODUCT REVIEW DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to MuscleCare for sponsoring this video and providing Doctor Jo with free bottles of MuscleCare Roll-On Pain Reliever to use/review.

OFFICIAL MUSCLECARE DRAWING RULES

Desk Exercises & Stretches, Real-Time Routine

These desk exercises and stretches are easy to do at your desk. Following along with this 10-minute, real-time routine should help keep your muscles and joints moving throughout the day.

To start off, work your whole body and large muscles by doing a simple sit to stand movement. Put your feet about shoulder width apart, and stand up and sit down five times. Now while sitting, do a rotation stretch of the upper body to loosen up your spine. Turn one direction in your chair, and grab the back if you want a little more of a stretch. Hold these for about five seconds on each side. Do three on each side.

Next, you will stretch your forearm muscles. If you are typing a lot through out the day, these will hopefully feel really good. Start off with your arm straight out in front of you. Bring your wrists downward or into flexion. If you need more of a stretch, push down with the other hand. Hold for about five seconds and alternate sides. Now bring your wrists upward to stretch the opposite side.

The next exercises will be seated hip flexion. If you can roll your chair out from under your desk so you don’t hit your knees on the desk. Bring your knee upwards, and slowly come back down. You can alternate or do one side at a time. Do ten of these. Then you will kick your leg out to work your quad muscles. Kick your leg out until your knee is straight, and then pull your toes up towards you for a stretch. You can alternate or do one side at a time. Do ten of these.

Now you will stretch your buttocks muscles that you are sitting on all day long. Take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips. Hold this stretch for 30 seconds, and repeat 3 times.

Finally, stretch and exercise your calf muscles to help prevent DVTs. With your feet on the ground, alternate lifting your toes, and then lift your heels. Do ten of these.

Related Videos:

How to Improve Posture at Your Computer

Carpal Tunnel Syndrome Stretches & Exercises

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