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.

7 Best Tennis Elbow Pain Treatments (Lateral Epicondylitis)

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Click here to purchase a Tennis Elbow Brace, or click here to purchase an Armbar.

Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video will show you my top seven treatments for tennis elbow.

The first treatment is wrist flexion and extension active range of motion (AROM). This will help loosen up the muscles and get them warm to stretch.

Then you will go into a wrist extensor stretch. You can do this modified or with a full stretch. The wrist extensors go from the wrist all the way to the lateral elbow.

Next, using a tennis elbow support brace is a great way to take pressure off the epicondyle by putting pressure on the muscle belly.

Now you want to strengthen the muscles. You can do this with a light weight like a soup or vegetable can. Make sure your movements are slow and controlled for wrist flexion and extension.

With an Armbar, you can do all kinds of exercises. This one is an eccentric wrist extension movement.

You can also do stability exercises with the Armbar as well. For these, try to keep your arm and elbow still, and move just at your wrist. It’s sometimes hard to get, but it really works those muscles well.

The last treatment is soft tissue mobilization (STM). This is not a massage, even though that can be helpful. You want to move the tissue around to help break up scar tissue and adhesions.

Related Videos:

Tennis Elbow Stretches & Exercises

Elbow Pain Relief

How to Fix Anterior Pelvic Tilt with Stretches & Exercises

When you have an anterior pelvic tilt, it often comes from tight hip flexors, and/or weak hamstrings. These stretches and exercises should help.

The first two stretches are for your hip flexors and your quads. There are many ways to stretch these, and it will help loosen up your hip and pelvic area in general.

Next, to strengthen your hamstrings, you can do a bridge or a single leg bridge. This also helps strengthen your glut muscles as well.

Then you will strengthen your gluts and hamstrings together with some quadruped exercises, or getting on all fours. Leg extensions, and heel raises are a great way to strengthen the whole hip area.

Also, stretching your low back can give you a lot of relief as well. A good stretch for this is the prayer stretch or child’s pose.

You also want to strengthen your core and abdominal muscles. Crunches and crunches with rotation are a great way to get them stronger.

The last two exercises are a little higher level, and you might not be ready for them in the beginning. If you can’t do them with proper technique, then you are not ready for them. Squats and lunges are a great way to strengthen your hamstrings, gluts, quads, and all the muscles in your lower body.

Related Videos:

Hip Flexor Stretches & Exercises

Hip Flexor Strain Stretches & Exercises

10 Best Rotator Cuff Pain Stretches

These rotator cuff pain stretches are great for the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), as well as many of the muscles around the shoulder and that connect to the scapula and can cause shoulder pain and rotator cuff pain.

All of these shoulder muscles work together, so it’s important to stretch the whole shoulder, not just the specific rotator cuff muscles.

The first set of stretches are pendulums. These are circles, side to side, and front to back. They really help open up the shoulder joint and get all the muscles warmed up.

Next is a scaption stretch. This is not flexion and it’s not abduction, but it’s right in the middle of the two. It’s usually a more comfortable position, and helps stretch many of the shoulder muscles.

The next three are using a stick, PVC pipe, broom, or cane to help with the stretch. These can be passive or active assisted stretches. They help when you might be on precautions and are not suppose to actively lift your arm, or when it just hurts too much to do it actively. They are shoulder flexion, shoulder abduction, and shoulder external rotation.

Using a wall to help support your arm is also very effective when doing wall slides. You can also use the wall or corner for a chest stretch.

Internal rotation can be very hard to get back when you have a shoulder injury or surgery. An internal rotation towel stretch and the sleeper stretch are great for this.

Finally, a prayer stretch or child’s pose is a great way to relax your arms and get a great shoulder stretch.

Related Videos:

Rotator Cuff Stretches & Exercises

Rotator Cuff Exercises with Weights

Full Body Stretching Routine

Product Placement: Thank you to InkPixi for sending me the free Super Jo T-shirt to wear.

This full body stretching routine is great for general wellness, flexibility, and pain relief. This real-time video will give you a relaxing whole body stretch from your head down to your toes. Click here for a shorter version of this routine.

Each stretch should be held or done for 30 seconds.

You should always start a stretch routine with a 2-3 minute warm up getting the large muscle groups warmed up to be stretched.  This should be done for both the arms and legs.

To start off with the neck, you will do neck circles, an upper trap stretch, and chin tucks.  These should not only help loosen up the neck muscles, but it should also help with your posture as well.

For the shoulder, you will do a posterior capsular stretch, chest stretch, tricep stretch, and an arm horizontal abduction stretch.  These help stretch the shoulder area as well as open up the chest area.

Now for the upper back and thoracic area.  A seated roll down, thoracic rotation, and thoracic side bend can help loosen up the upper back, and it can also help relief upper back spasms.

Next, get down on the floor for some hip and knee stretches.  A butterfly stretch is great for the groin muscles.  A hamstring stretch, IT band stretch, and quad stretch are great for the hips and knees.  The calf stretch, soleus stretch, and anterior tibialis stretch are good stretches for the knees and ankles.

The last few stretches are more of a cool down for the whole body.  Make sure you are focusing on your breathing while doing these.  The cat/dog stretch, prayer stretch (child’s pose), and full body extension stretch will help bring your heart rate back down and get you ready for the day.

Related Videos:

Real-Time Knee Stretches & Exercises

Real-Time Neck Stretches & Exercises

5 Ways to Relieve Wrist Pain

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum and Wrist Unit to use/review. If you purchase the product using the discount codes below, Doctor Jo will receive a commission.

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If you have a wrist injury or ailment including arthritis, carpal tunnel syndrome, sprains and strains, ligament injuries, and overuse injuries, then this video will show you 5 ways to help relieve this pain including using far infrared heat.

Here are my top five ways to relieve wrist pain.

The first stretch is for your wrist flexors and extensors. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.

The second way to relieve pain is to use Far Infrared Heat. Far infrared heats the area with light vs. actual heat, so it can penetrate deeper into the area. A traditional heating pad usually only heats about 0.25 cm, but far infrared can go up to 6 cm, or 2.36 inches. It helps increase the circulation to the area to provide temporary relief.

The Thermotex Platinum and Wrist Unit are both great devices that use this Far Infrared heat therapy to help relieve pain.

Click here to watch my full review for the Thermotex Platinum, which also features more detailed info about far infrared heat.

Next you will do wrist flexion and extension. You can place your arm on a table or counter top, you can hold your elbow in your other hand, or you can hold your arm in the air. Make a fist with your palm downward. At your wrist, bend your fist downward into flexion. Hold it for just a few seconds and then bend it up into extension. Do this about 10 times each way.

Then you will do wrist pronation and supination. Bend your elbow to 90 degrees, and keep it by your side so you are getting the movement only at your wrist and elbow. Turn your wrist palm up for supination and palm down for pronation. If you need a little overpressure, you can use a hammer. The heavy end will help your wrist rotate further.

Finally, you will do radial deviation and ulnar deviation. Make a fist with your hand, and turn your wrist so your thumb is facing up. Bend your wrist up and down. Try 10 each way, and then work your way up as you get stronger.

Related Videos:

Using Far Infrared Heat for Pain Relief

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

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