Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Using Automated IASTM for Tennis Elbow Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to Stā Active for sponsoring this video and providing Doctor Jo with a free Fiix Elbow to use. If you purchase products from these links/ads, Doctor Jo may earn a commission from qualifying purchases.

Click here to buy a Fiix Elbow device!

Instrument assisted soft tissue mobilization (IASTM) can promote tissue healing & help reduce scar tissue/adhesions. A common injury that responds well to IASTM is lateral epicondylitis or tennis elbow.

Lateral epicondylitis is most often called tennis elbow due to people getting it with the repetitive motions in tennis, but it is also referred to by things like iPad elbow, and can be caused by any action that involves the same tennis-like repetitive motions.

With traditional IASTM a manual tool (often made of stainless steel, stone, plastic, or other materials) is used to help get deeper into the tissue for treatment. This technique has evolved over time from a technique called Gua sha used in Chinese medicine. A common technique used today is called the Graston technique.

While these techniques can be very effective in breaking down restrictions in the tissue, if not done correctly, they can irritate the area more. They can also be difficult to do on yourself.

These are some of the reasons the folks at Stā Active created the Fiix Elbow, which is an automated IASTM device. It’s a great way to help get a consistent and constant amount of pressure with the correct angle. This can be especially beneficial for a maintenance program for tennis elbow.

Related Videos:

Dr. Jo's Tennis Elbow Pain Relief Playlist

Tennis Elbow Stretches & Exercises

10 Best Tennis Elbow Exercises & Stretches

10 Stiff Hip Stretches

Buy Stiff Hip WorksheetStiff and tight hips can be caused by many things including arthritis, an injury & overuse. When the hips tighten up, it can also lead to low back pain and/or knee pain. These stiff hip stretches may provide relief.

Pelvic tilts and a single knee to chest stretches are a great way to start to loosen up the hips as well as the low back.

Next using a strap to stretch helps to relax the back and other muscles, which can lead to stiff hips if they are tight. Hamstring stretch with a strap, IT band stretch with a strap, and a sidelying quad stretch will help loosen up your hips, knees, and back.

Then a supine butterfly stretch, cat/cow or cat/dog stretch, and a lunge stretch with a pelvic tilt will get the muscles all around the hip.

Finally, seated hip piriformis stretches in figure four and with the knee to opposite shoulder will stretch the piriformis muscle as well as the gluteus muscles.

Related Hip Pain Videos:

Dr. Jo's Hip Pain Relief Playlist

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

Back Pain Relief with Therapeutic Yoga

Therapeutic Yoga can help relieve back pain by incorporating physical therapy & yoga. Trudy, a fellow PT & registered yoga teacher, stops by to show me stretches & exercises for back pain relief.

Therapeutic yoga focuses on gentle yoga or modification poses with breathing techniques. Trudy is not only a friend and mentor, but she is also from Canada! So if you are a Canadian viewer, make sure to give her a shout-out in the comments. And Canadian or not, make sure you visit her website!

The first stretch is for back pain relief is for the psoas muscle. Lengthening the psoas can help relieve pressure and tightness in the back.

Next is a stretch for the quadratus lumborum (QL). The QL can cause the pelvis to not move freely which can cause a lot of back pain.

Finally, some core strengthening is a great way to keep the back strong and stable.

Related Back Pain Relief Videos:

Dr. Jo's Back Pain Playlist

Upper Back Pain Exercises & Stretches

Lower Back Pain Back Flexion Stretches

20 Minute Shoulder Pain Relief Routine with Real-Time Stretches & Exercises

Buy shoulder pain worksheetThis 20-minute shoulder stretching & exercising routine is done in real time so it's easy to follow along. These shoulder stretches & exercises help loosen up the area & strengthen the muscles around the joint.

Start off the shoulder routine warm up to get the muscles ready. Shoulder circles, shoulder Ts, and arm circles are a great way to get the muscles loose.

Shoulder flexion and scaption are a good way to start the routine to start activating the muscles, but still working up to bigger movements.

Then some stretching for the muscles and joint capsule will help relax and lengthen the muscles. Upper trapezius stretch, posterior capsular stretch, and triceps stretch should help free up the shoulder joint.

Next, exercising the rhomboids with scapular squeezes, and then stretching them will not only help with the shoulder, but it will also help with the upper back.

Finally, a D2 PNF (proprioceptive neuromuscular facilitation) exercise and a chest stretch will help open up the chest area as well.

Related Shoulder Videos:

Dr Jo's Shoulder Pain Playlist

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

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