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.

Wrist Supination & Pronation

Looking for a great way to help stretch out your wrist and increase range of motion? Try wrist Supination and Pronation.

To perform wrist supination and pronation:

  1. Put your elbow by your side, and bend it to about 90 degrees.

  2. Turn your wrist and forearm up with your palm up, and then turn your palm 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.

Swiss Ball - Push Up Planks

Looking for a great way to help strengthen your upper body while also working on your core? Try some swiss ball push up planks.

To perform swiss ball push up planks:

  1. Roll your legs out on the ball to your thigh or shin area. Your arms should be out in front in a push up position. Try to keep your back in a straight line with your core tightened.

  2. Go down on one elbow, then the other. Come back up one at a time alternating sides.

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.

Elbow Pain Relief, Featuring Nick from NoWayAsWay

Elbow pain often comes from repetitive movements and can come in many forms like tennis elbow, golfers elbow, or like my friend Nic, card thrower's elbow! Nick has a YouTube channel called NoWayAsWay, and he's a card thrower and does some pretty crazy card tricks. He often gets pain in his elbow and wrists. 

Here are some stretches and exercises to help with elbow and wrist pain.

Starting with stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Now with your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them each way. You can alternate back and forth with these.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Next you will use a resistive band for some strengthening exercises. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down holding onto the band that is anchored at your foot. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then you will turn your hand over with your palm up. Slowly pull the band upward only moving your wrist, and then come back down. Now hold the resistive band in your hands with your thumbs inwards facing each other, and put some tension on the band. Turn your wrist outward away from the other hand and slowly come back in. Start with ten of each of these.

Roll up a towel, use a foam roll, or ball and squeeze in your hands. Hold the squeeze for 3-5 seconds and do ten of these. Then take a rubber band and put it around all of your fingers. Open up your hand moving all of your fingers outwards, and slowly come back in. Start with 10 and then work your way up.

The last ones will be soft tissue mobilization of the painful area. You can use a massage cream or lotion, but you don’t have to. Start off by pushing very lightly and make small circles directly over the scar. Then you can go up and down and side to side. Once you have done that about a minute, you can start pushing harder. 

Finally, you can do an ice massage to the area. You do not want to do an ice massage for more than 6-8 minutes so the ice doesn't irritate the skin. You will start off with a circular motion gently around the area. It will sting, burn, and then go numb. Once the area goes numb, you can push a little harder and massage the area. This can be done several times a day.

Related Videos:

Tennis Elbow Stretches & Exercises

Golfer's Elbow Stretches & Exercises

Using Far Infrared Heat for Pain Relief

Sponsored Content: This video represents Doctor Jo’s honest opinions. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum to review. If you purchase the product with the discount code below, Doctor Jo will receive a commission.

Click here to purchase the Thermotex Platinum and use discount code DOCTORJOX to get $30 off, plus FREE shipping!

Far infrared heat therapy is more effective than regular heat therapy because of far infrared's ability to penetrate deeper into the muscles of the body. The Thermotex Platinum is a therapeutic device that features this far infrared heat.

The Thermotex Platinum is a highly versatile far infrared therapeutic device. It has 3 heat inserts, to easily mold and adapt to almost any body part including the upper and lower back, shoulder, hamstrings, abdomen, arms, legs, and feet.

It's also great for providing relief from:

  • Muscle pain and stiffness
  • Joint pain associated with arthritis
  • Muscle spasms
  • Sprains & strains
  • Inflammation

After just 20 minutes of use, the Thermotex Platinum's infrared wavelengths penetrate up to 2.36 inches into the applied area. This results in an increase in blood flow, which can help enhance healing and pain relief.

Related Videos:

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

5 Ways to Relieve Wrist Pain

Cush Cushion Review

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Cush Comfort for sponsoring this video and providing Doctor Jo with a free Cush Cushion to use/review. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

The Cush cushion by Cush Comfort is a really nice memory foam cushion that can help with general bum comfort, coccyx pain, back pain, and proper posture. It has a cut out in the back for maximum comfort.

Click here to purchase the Cush Cushion!

The Cush Cushion is available in two sizes: the standard and the extended. Both offer the same ergonomic shape that easily adapts to your own bum for maximum support and comfort.

It also has a non-slip bottom that makes sure it stays put in almost any seat, whether it be in your office chair, car, at home, or even on those uncomfortable stadium seats or bleachers!

It's made of a high-quality memory foam that is just the right combination of firm and soft.

Related Videos:

Cush Comfort Standing Mat Review

Herniated Disc Exercises & Stretches


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