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.

 

First Rib Mobilization with Strap

If you have neck pain, shoulder pain, or arm and hand numbness & tingling that's caused by an immobile or hypomobile first rib, try a first rib mobilization with a strap.

To perform first rib mobilization with a strap:

  1. Put a belt or strap right at the bend of your neck. With the same side hand, grab the strap behind you. Then grab the strap in the front with your opposite hand and hold it on the opposite side like you are putting on a seatbelt.  

  2. While bending your head to the side and slightly rotating it towards the side of the rib, take a deep breath, and then pull downwards with both hands as you are breathing out.

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.

How to Relieve Back Pain

These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches.

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 a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.

Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.

The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.

Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.

Related Videos:

How to Crack Your Back

Lower Back Pain Back

Wrist Supination & Pronation with Weight

If you have pain or stiffness in your wrist, try wrist supination and pronation with a weight. It's a great range of motion exercise to help with your wrist.

To perform wrist supination and pronation with a weight:

  1. Sit in a chair with your elbow bent by your side at a 90 degree angle with a weight like a hammer in your hand.

  2. Slowly turn your hand from side to side keeping your elbow by your side.

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 - Crunches

If you're looking for a great way to help strengthen your core, try some swiss ball crunches.

To perform swiss ball crunches:

  1. Sit on the swiss ball with your hips and knees at about a 90 degree angle. Roll your hips forward onto the ball. Place your hands behind your neck or across your chest, and lean back.

  2. Then roll back up into a crunch position.

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.

Planks with Knee Bend

Looking for a more advanced way to strengthen your back and core? Then try planks with knee bend.

To perform planks with knee bend:

  1. Get into a push-up position with your back straight and your buttocks tucked in.

  2. Drive one knee up to your elbow and come back. Repeat with the other side.

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.

Pages


 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains Amazon.com affiliate links to purchase various products. If you purchase a product via these links, Ask Doctor Jo, LLC will receive a commission.