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.

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

Buy Neck Pain Relief WorksheetThis 20-minute neck stretching & exercising routine is done in real time so it's easy to follow along. These neck stretches & exercises help loosen up the area & strengthen the muscles for effective pain relief.

The neck and shoulder muscles are often the same groups of muscles, so this stretching and exercise routine may help relieve shoulder pain as well.

This routine starts off with a warm-up, neck side bend, rotation, and shoulder circles. These should help loosen up the neck muscles.

Then beginning with exercises, a chin tuck and chin tucks with shoulder shrugs and shoulder squeezes can not only help with neck pain relief, but they can also help with improving posture in general.

Next, go into stretches after the muscles have been moving with an upper trap stretch, levator scap stretch, and an anterior scalene stretch. These will help loosen tight muscles around the neck and shoulder.

Now, go back to a chin tuck, but add in exercises to the deep flexor muscles with a neck flexion at the same time.

To help with the neck and upper back, a rhomboid stretch is a great combination stretch.

Finally some isometric exercises will help strengthen the muscles without movements that might cause pain. Cervical side bend and extension are great to help get the muscles stronger.

Related Neck Videos:

Dr. Jo's Neck Pain Relief Playlist

10 Best Neck Exercises for Neck Pain Relief

Neck Pain Stretches & Exercises

Stop Stress Urinary Incontinence With 5 Easy Exercises

Dr. Jen, a pelvic floor physical therapist, is back to show exercises to help reduce & prevent stress urinary incontinence in both women & men. Activities that cause this include coughing, laughing, sneezing, or impact exercises.

One of the most common issues pelvic floor physical therapists see is stress urinary incontinence. Basically, this is when there is involuntary bladder leakage due to a combination of increased pressure or tension in the abdominal area and weak core muscles.

The main muscles to focus on are the true core muscles which are the respiratory diaphragm, pelvic floor, deep transversus abdominis (TA), and the multifidus muscles in your back. They work together to help stabilize the core, support our organs, and help prevent leakage.

Starting off with proper breathing is the most important part. Holding our breaths during activities increase the pressure which can cause the leaking. Diaphragmatic breathing is not only a great strengthening exercise, but it also helps relax the body as well.

Progressing from there, continue with the diaphragmatic breathing and now add in TA exercises by contracting those muscles as you continue to breathe. Next, adding a gluteus bridge helps progress the movement.

Now change positions to help train the muscles in different ways. Get onto all fours, or quadruped, for some bird dogs or opposite arm and opposite leg lifts.

The final ones will be in standing. Start with a single leg stance continuing with the same earlier patterns. Then add in a bound to help progress into impact exercises.

Other Videos Related to the Pelvic Floor:

Pelvic Floor Therapy with Doctor Jen & Doctor Jo Playlist

Top 5 Pelvic Floor Exercises

What is Diastasis Recti & How to Fix It

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

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