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.

Easy Upper Trap Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the upper trap (or upper trapezius) can help relieve neck and shoulder pain. When we sit for long periods hunched over a computer, we can overwork this muscle, and it can become fatigued and tight.

Related Videos:

Neck Pain Stretches & Exercises

Shoulder Pain Stretches & Exercises, Real-Time Routine

Shoulder Internal Rotation with a Weight for Shoulder Mobility

Shoulder internal rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder Internal Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on the ground. Bend your elbow about 90 degrees and keep it close to your body.

  2. Using a weight, bring your hand up from the floor to your stomach, and slowly come 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.

Shoulder External Rotation with a Weight for Shoulder Mobility

Shoulder external rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder External Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on top. Bend your elbow to about 90 degrees and keep it close to your body. Using a weight, start with your arm at your stomach.

  2. Then slowly rotate your arm up about parallel to the ground and then slowly come 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.

5 Best Heel Pain & Heel Spur Treatments

Sponsored Content: This video contains paid product placement. Thank you to Heel That Pain for sponsoring this video and providing Doctor Jo with free Heel Seats to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Heel That Pain Heel Seats featured in this video!

Heel pain can be caused by a number of things such as heel spurs (or bone spurs), Achilles tendonitis, and plantar fasciitis.These treatments should help relieve the pain.

The first treatment is rolling out the bottom of your foot with a frozen water bottle. This not only helps stretch out the fascia underneath your foot, but it also helps decrease inflammation and irritation with the ice.

The next treatment is soft tissue mobilization of the bottom of the foot or your plantar fascia. When the fascia is irritated or inflamed, it can cause heel pain. Often you can feel the adhesions and scar tissue while massaging the foot.

Another great treatment is using a heel insert. The folks at Heel That Pain sent me their heel seats. Their heel seats have extra cushioning and support to help take pressure off the heel and the Achilles tendon. They come in various sizes and are easy to add to your existing shoes.

Next is a runner’s stretch. This will help stretch out your calves and Achilles tendon that could be putting pressure at the heel.

Finally, is a plantar fascia stretch on a step. This is a great way to stretch the plantar fascia, Achilles tendon, and the calf area. These all can cause heel pain. 

Related Videos:

Plantar Fasciitis Stretches & Exercises

Plantar Fasciitis Treatment

‪5 Best Neck Pain Relief Treatments‬

Sponsored Content: This video contains paid product placement. Thank you to Zyllion for sponsoring this video and providing Doctor Jo with a free ZMA-13 Shiatsu Massage Pillow to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Zyllion Shiatsu Massage Pillow featured in this video!

Neck pain can be caused by many different things, but if you're looking for general neck pain relief, here are 5 of my favorite treatments.

The first way to help relieve neck pain is a simple 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.

The next exercises are isometric exercises that will help strengthen the muscles. Basically this is when you activate the muscle, but you are not moving it. You can do this by gently pressing into your hand in each direction.

Another great way to help relieve neck pain is by using a massager or vibration as well as heat to help relax and reset the neck muscles. The folks at Zyllion sent me their ZMA-13 Shiatsu Massager to use. This massager is not only easily portable, but it also offers a heat feature that also helps to ease tight muscles in your neck. It's great to use on any part of your body for a deep down tissue massage.

Now for an upper 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.

Finally is a shoulder or scapular squeeze. This does a great job of strengthening the trap muscles as well as the rhomboid muscles, and they help open up the chest. This will all help relieve neck pain.

Related Videos:

Neck Pain Stretches & Exercises

Real-Time Neck Pain Stretches & Exercises

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 affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.