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.

Inferior Capsular Stretch

Looking for a great way to help stretch out the shoulder while increasing range of motion? Try the inferior capsular stretch.

To perform the inferior capsular stretch:

  1. Take the arm of the side you want to stretch, and bring it up in the air.  

  2. Bend your arm back, bringing your hand behind you making your elbow point towards the ceiling. Take your other hand and push your elbow back until you feel a stretch. Hold the stretch.

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.

Shoulder & Neck Pain Relief, Featuring Chazz from Chazzzisawesome

Shoulder and neck pain can happen when you have to do overhead movements for long periods like my friend Chazz does while styling her beautiful hair on her YouTube channel Chazzzisawesome. So Chazz stopped by to get some stretches and exercises for her arm, shoulder, and neck pain.

These stretches and exercises should help out with your arm, shoulder, and neck pain, too. Make sure to check out Chazz’s awesome tutorials, and special appearances from her teddy bear, Bear. He is much more mischievous than my Bear.

The first stretches are called pendulums. Use a small weight in your hand to help open up the shoulder joint. Use a chair or counter top for balance, and lean over so your arm hangs down towards the ground. Move your body, not your arm in circles so your arm swings around like a pendulum. You can also rock front to back and side to side. If you haven’t had a surgery or injury with precautions, you can actively move your arm some for a bigger movement. Start off with 10 of each and work your way up to a minute of each.

The next stretch is a chest/pec stretch. Clasp your hands behind you, and push your hands downward and push your chest out. Do these 3 times for 30 seconds.

Next is shoulder or scapular squeezes. You can use your elbows to help squeeze your shoulder blades back behind you. Imagine that someone has their hand on the middle of your spine, and you are trying to squeeze their hand with your shoulder blades. Do about 5-10 of those.

Sitting down with your legs out in front of you, bring both arms straight out in front of you. Clasp your hands together, and punch forward. Tuck in your chin and arch your back as well. Hold for 30 seconds and repeat 3 times.

Now for a trapezius stretch, 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.

Then you will stretch 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. Hold these for 30 seconds and perform 3 times on each side.

Still with your hand on your shoulder and your elbow upward towards the ceiling. Push your elbow back behind you to stretch your tricep muscles. Hold these for 30 seconds and perform 3 times on each side.

Roll over onto all fours or 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.

While you are still in quadruped, come down on to the elbow of the opposite side you want to stretch. Put the arm of the side you want to stretch behind your head, an the rotate upward brining your towards the ceiling. Hold for 3-5 seconds, and do ten of these.

Finally, roll back onto your back for "snow angels." Put your arms flat on the ground into a slight stop sign position or like you are getting ready to make a snow angel. You can bend your knees and get into a pelvic tilt. Now slowly slide your arms upwards, and try to keep your elbow and arms flat on the ground. Once they start coming up, then slide them back down. You only need to do about 10 of these with 2 sets.

Related Videos:

How to Relieve Neck Pain

Real-Time Shoulder Pain Exercises & Stretches

Thoracic Rotation in Quadruped

Looking for a great way to help stretch out your thoracic area while increasing range of motion? Try a thoracic rotation in quadruped.

To perform the thoracic rotation in quadruped:

  1. Get on all fours or in quadruped. Drop down onto your elbows, and place the hand of the side you want to stretch back behind your neck.

  2. Rotate your upper body so your elbow is pointing toward the ceiling. Watch your elbow with your eyes so your head moves with your body.

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.

Standing 4-Way Hip with Resistive Band

Looking for some great exercises to help strengthen your hip and increase hip mobility? Tty the four moves in the standing 4-way Hip with a resistive band.

To perform the standing 4-way hip with resistive band:

Hip Flexion:

  1. With the band anchored behind you and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick forward, and come back.

Hip Adduction:

  1. With the band anchored beside the leg you are exercising and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg across your body, and come back.

Hip Abduction:

  1. With the band anchored on the opposite side you are standing and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg out to the side, and come back.

Hip Extension

  1. With the band anchored in front of where you are standing and the band wrapped around your ankle, keep your leg straight and your knee locked out.  

  2. Keeping your back straight and upright, slowly kick your leg behind you, and come back.

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.

Standing Hip Adduction with Resistive Band

Looking for a great way to help strengthen your hip while increasing hip mobility? Try standing hip adduction with a resistive band.

To perform hip adduction with a resistive band:

  1. Anchor the resistive band on the same side as the leg you are exercising. Then wrap the band around your ankle.

  2. Keeping your back straight and upright, lock out your knee to keep your leg straight. Slowly kick your leg across your body, and come back.

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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