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.

Isometric Cervical Flexion for Neck Strengthening

Isometric cervical flexion for neck pain is a simple way to help strengthen your neck muscles.

To perform isometric cervical flexion:

  1. Start with your shoulders relaxed and your head in a neutral position. Place your hand on the front of your head to keep your head from actually moving.

  2. Push your head gently into your hand like you are going to touch your chin to your chest.

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.

10 Best Shoulder Passive Range of Motion Stretches (PROM)

Shoulder passive range of motion (PROM) stretches are to get movement in your shoulder without activating your muscles. This can be used whe it’s too painful to actively move, or when you’ve had a surgery and you are on precautions to not actively move your arm.

Make sure you know which ones you are allowed to do because in some surgeries, you are only suppose to move it a certain amount, even passively.

The first set of movements are Pendulums. These are a great way to get the shoulder and muscles warmed up. They open up the shoulder joint, and usually feel really good when you are having pain. The first one is Pendulum circles, then side to side, and finally front to back.

Next, you will use a pulley system to get that passive range of motion. These are some of my favorites. You can either buy one, or make one at home. The movements are flexion, abduction, internal rotation, and external rotation.

Then you can use a PVC pipe, stick, or cane for passive range of motion. This one is a little harder to make passive, but it will give your shoulder a great stretch. The stretches with this are flexion, abduction, and external rotation.

Make sure if you’ve had a surgery, you are clearing these with your doctor or physical therapist.

Related Video:

Shoulder Passive Range of Motion

10 Best Rotator Cuff Exercises for Strengthening

These rotator cuff exercises are not only for the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), but they are also for many of the muscles around the shoulder and that connect to the scapula. They all work together, so it’s important to exercise all the muscles, not just the specific rotator cuff muscles.

The first set of exercises 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.

The next set of exercises are isometric exercises. These are great for when you are on precautions and are not suppose to do movements with the shoulder or when the movement hurts too much to do. Shoulder internal and external rotation isometrics are an effective way to start strengthening the muscles gently.

Now you will do internal and external rotation exercises with a weight. These can be done lying on your side, and are a great next step once the isometric exercises become easy.

Now you will do Is, Ts, Ys, and Ws. These are some of the best ways to strengthen your thoracic back, or the upper back.

Then you have rows and bear hugs with a resistive band. Both of these do a great job strengthening the shoulder and helping with stability of the shoulder.

Serratus punches can be done several ways, but an easy way to do them is with a resistive band. When the serratus muscle is weak, it can cause scapula winging. This can cause a lot of shoulder instability and pain.

Finally, you will strengthen your biceps. The long head of the bicep comes up into the shoulder under the supraspinatus, and it attaches to the labrum. So it’s very important to keep strong as well.

Related Videos:

Rotator Cuff Exercises with Resistive Bands

Rotator Cuff Exercises with Weights

Treat Plica Syndrome Knee Pain with Stretches & Exercises

Plica syndrome causes knee pain and is basically when a part of the synovial capsule of the knee becomes irritated, enlarged, or inflamed. This can cause the whole knee to be painful and hard to move.

These stretches and exercises should help.

The first stretch is for the IT band. This will help take pressure off the knee joint in general. Then you will do what is called a knee prop, which helps get knee extension, or straightening out the knee.

Next is a heel slide. This is a combination move. It helps gain knee flexion by bending the knee, and it helps strengthening the hamstring muscles.

After you are stretched out, you will do a four way hip exercise. Even though they are called hip exercises, these muscles go down to the knees and help them move as well. The straight leg raise, hip abduction, hip adduction, and hip extension are great for general leg strengthening.

Finally, a clamshell exercise is very helpful to strengthening your glutes and IT band.

Related Videos:

Knee Pian Relief

Top 10 Knee Pain Stretches

Pes Anserine Knee Bursitis Stretches & Exercises

Pes anserine bursitis is when the bursa on the inner side of the knee, called the pes anserine bursa, get inflamed. Three tendons from the upper leg come down and attach at that area, so if the bursa becomes bursitis, it can be very painful.

These stretches and exercises should help for pes anserine bursitis and knee bursitis in general.

A great way to help take pressure off the knee area is by stretching your hamstrings, calves, and your quad muscles. There are many ways to stretch these muscles, but for this video I am using a strap.

Another great stretch for the groin area and the hip adductors is a butterfly stretch. The closer you bring your feet to you, the more of a stretch you will get.

Quad sets and heel slides do a good job of strengthening the quads and the hamstrings, but not overworking them. These are good to start with so you don’t irritate the knee area.

Exercising your hip with a straight leg raise, a sidelying hip abduction, and a sidelying hip adduction not only strengthens your hips, but it also strengthens your knees as well.

Finally, a clamshell exercise is very helpful to strengthening your glutes and IT band.

Related Videos:

Knee Bursitis Stretches & Exercises

Knee Pain Releif Stretches & Exercises

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