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.

Chest Pain & Shoulder Pain Relief

Chest pain & shoulder pain can happen when people overwork their chest, and don’t work enough on their upper back. This can lead to a lot of problems including shoulder tightness, shoulder pain, and sometimes even numbness/tingling down the arms. My friend Jack from The Healthy Gamer on YouTube, stopped by to get some shoulder pain and chest pain relief tips.

Chest stretches are not only a great way to help stretch your pec muscles, but they also helps improve posture and shoulder tightness as well. Using a foam roller is a great way to stretch the chest area.

A prayer stretch or child’s pose is a great way to stretch your shoulders and upper back. It also helps stretch your lats if you stretch at a slight angle.

You can also stretch your chest and pec muscles seated in a chair. This really helps open up the area, and you don’t have to get down on the floor to stretch.

Your latissimus dorsi muscles are also important to stretch with tight shoulders because they are connected to the scapula or shoulder blade. Getting in a lunge position and stretching up and across your body is a great way to stretch the lats and your shoulder.

Using a swiss or therapy ball, is another great way to stretch out your chest and pec muscles. Lying over the ball on your back with your arms out feels so good!

The last set of exercises that can help with chest and shoulder pain are I’s, T’s, Y’s, and W’s. They are great for strengthening the upper back and help with correcting that forward posture. If you use a swiss/therapy ball, it makes you engage your core muscles as well for an even better workout.

Related Videos:

Chest Stretches for Tight or Sore Muscles

Real-Time Shoulder Pain Stretches & Exercises

Triceps Tendonitis Treatment Stretches & Exercises

Triceps tendonitis (sometimes called tricep tendonitis) is when the triceps tendon gets inflamed. It can cause tricep pain even at rest. It can cause elbow pain, tightness at the elbow, and triceps tenderness when touched. This can be an overuse injury or from a trauma to the area. Here are some triceps tendonitis treatments.

Stretching is a great way to help heal triceps tendonitis. Bringing your hands above your head with them clasped upwards is a great triceps tendon stretch. Another great way to relieve triceps pain is to use a towel or belt behind you to pull back the arm. If you don’t have a towel or belt handy, you can also stretch it by using your other hand to push your elbow back behind you.

When you are trying to cure triceps tendonitis, it is equally as important to strengthen the triceps as well. You can use resistive bands or even small weights for triceps strengthening, but remember not to use a lot of weight. Triceps extensions and triceps kick backs should help relieve triceps tendonitis if done correctly.

Once it’s feeling better with little pain, you can start more advanced strengthening exercises, but remember these should not hurt. Modified push ups on your knees really help strengthen the elbow in general.

Finally dips are an easy way to strengthen the triceps and help with general shoulder strengthening. You can start off by modifying them. The higher up you start, the harder they are to do.

Dead Butt Syndrome, aka Gluteal Amnesia

Dead butt syndrome, or gluteal amnesia may sound funny, but, it's a real thing. It can happen to people who sit a lot, but also to athletes and weekend warriors. Dead butt syndrome can lead to back pain, hip pain, knee pain, and even ankle pain.

Dead butt syndrome develops when the gluteus medius muscle doesn’t fire correctly. This is one of the three main muscles in the butt, so if it’s not working properly, it can cause a lot of problems because the gluteus medius helps stabilize the pelvis and helps us walk correctly.

Here are some exercises that focus on the gluteus medius and the pelvic area in general.

The first exercise is a clamshell exercise. This is a great way to strengthen the gluteus medius and maximus as well as strengthening the hip in general.

The next exercise is a sidelying hip abduction exercise. This is not only great for the gluteus medius, it’s also great for the IT band and strengthening the knee.

Then you will do a horse kick, or I like to call a sidelying bicycle. This really helps stabilize the hip and work the muscles.

The last one lying down is a side plank with a hip drop. This is not only great for your hips, but it’s also great for your core as well.

Now standing on a step, you will do a hip hike. This helps prevent the hip from dropping when walking, which is a sign of a weak gluteus medius.

The last one is a single leg squat with an opposite side reach. This one can be tough, but it will strengthen your gluts, hamstrings, quad muscles, and all those small stabilizer muscles around the hips.

Related Videos:

Butt Exercises

Hamstring Stretches

Scoliosis Exercises (Postural)

Scoliosis is basically an abnormal curve of the spine. It can come from several things. You can be born with it, it can come from an injury, or it can even come from bad posture. Letitia from the YouTube channel lookunderhere stopped by to get some stretches and exercises for her postural scoliosis.

Letitia has back pain, shoulder pain, and some neck tightness and pain. These stretches and exercises should help.

A great way to loosen up the lower back is a trunk rotation stretch. It can also help with back spasms in the low back.

The next stretch is a side stretch using a foam roll or towel. This helps if you have one side of your back that’s tighter than the other, which is very common in scoliosis. This back stretch does a great job of focusing on a specific side.

A prayer stretch or child’s pose is a great way to stretch your shoulders and upper back. It also helps stretch your lats if you stretch at a slight angle. These are often tight with postural scoliosis issues.

Chin tucks are one of my favorite ways to help correct bad posture. They are very easy, and very effective in correcting forward neck posture, and pain when sitting or standing for long periods while concentrating on things.

The next stretch is for the upper back or the thoracic area. When rotating the upper body, it really loosens up those upper back muscles that get very tight from leaning forward while working on projects.

The upper trapezius stretch is a great stretch for people who hold a lot of tension in their neck area. If you have neck pain, shoulder pain, or upper back pain, this is a great stretch.

Shoulder squeezes or scapular squeezes are a very effective strengthening exercise that helps strengthen your upper back muscles, and stretch your chest area at the same time.

While standing up, you can do an easy chest stretch where you don’t need any equipment. This is very easy to do if you are working for long periods, and need to reset your posture muscles.

The last stretch is a whole body stretch. I call it the ballerina stretch because that’s what it looks like! This stretches almost every part of the body. It stretches your shoulders, lats, hips, IT band, and everything in between. If you have enough balance for it, it is definitely worth doing.

Related Videos:

Tips for Better Computer Posture

Desk Exercises and Stretches

Top 5 Ways to Relieve Knee 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 Knee Unit to use/review. If you purchase the product using the discount codes below, Doctor Jo will receive a commission.

Knee pain can be caused by many things like arthritis, tendonitis, bursitis, or a strain. This video will show you 5 ways to help relieve this pain including using far infrared heat.

These are my top 5 ways to relieve knee pain and they should help get your knees feeling better.

First will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

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 Knee 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.

Number three is a hamstring stretch. You can stretch the hamstring many different ways, and you can check them out in my hamstring stretching video. Today I will show you the stretch with a strap or belt. Put a loop around your foot, and use the strap to bring your leg straight up into a stretch. Try to keep your knee straight, and don’t let it bend. You should feel the stretch in the back of your leg. Hold the stretch for 30 seconds, and do it three times on each side.

Now you will do an IT band stretch. There are also many ways to stretch the IT band, but if you are already using a strap, you can use it for the IT band as well. Use the same position as the hamstring stretch. Keep your leg straight and gently pull the leg across your body this time. Hold the stretch for 30 seconds, and do it three times on each side.

The last stretch will be on your stomach, or in prone. You can also do this in sidelining, but on your stomach will help keep the thigh straight. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

Related Videos:

Using Far Infrared Heat for Pain Relief

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

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