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.

Real Time Prayer Stretch to Relieve Carpal Tunnel Syndrome & Wrist Pain

The prayer stretch for the wrist is a great way to not only relieve pain and tightness in your wrists, but it also helps relieve and prevent carpal tunnel syndrome. 

If you work on a computer all day or if you work with your hands often, this is a great stretch to help relieve soreness and pain in the wrists and hands.

Related Videos:

Carpal Tunnel Syndrome Stretches & Exercises

Wrist Pain Stretches & Exercises

Real Time Levator Scapulae Stretch to Relieve Neck Pain & Shoulder Pain

Stretching the levator scap can help prevent and relieve shoulder and neck pain and tightness, as well as help relieve headaches.

The levator scap sits at the back and side of the neck.  It helps elevate or lift the scapula (shoulder blade). When we have a lot of tension, sit at a computer for a long time, or drive for a long time, we tend to irritate this muscle. It can not only cause shoulder and neck pain, but it can also cause tension headaches.

Related Videos:

Neck Pain Stretches

Tension Headache Relief Stretches & Exercises

Real Time Rhomboid Stretch to Relieve Upper Back Pain & Shoulder Pain

The rhomboid muscles often get overworked and stressed when sitting for long periods, especially when you work at your desk all day. This rhomboid stretch will help relieve upper back, shoulder, and neck pain.

The rhomboids  help squeeze the scapula (shoulder blade) towards the spine.

Related Videos:

Stretches for Rhomboid Muscles

Thoracic Back Stretches

Easy Real Time Office Stretching Routine

Sitting or standing all day in the office (or at home) can really take a toll on your body. It's time to get your move back! These 6 easy stretches go from your head to your toes, and are done in real time, so all you have to do is follow along. 

Calf stretches/Runner’s stretch – The Runner’s stretch is a great way to stretch the calf muscles especially when you sit for long periods. The calf muscles cross above the knee, and can cause knee pain when they are tight. Also, stretching and working the calves help prevent blood clots.

Pec stretches – Pec or chest stretches are a great way to help open up your chest area. It not only helps with your posture, but it also helps with breathing. Tight chest muscles can cause pain in the neck and shoulders.

Seated Hamstring stretch – Stretching the hamstrings can help relieve low back pain, especially when you are sitting for long periods. When they are tight, they can cause back pain, hip pain, and even knee pain.

Seated piriformis stretch – When you sit for long periods, it can cause piriformis pain. When the piriformis is tight, it can cause nerve pain down the leg since the sciatic nerve runs underneath it. Stretching this muscle can help prevent leg and hip pain.

Upper trap stretch – Stretching the upper traps can relieve neck and shoulder pain. When we sit for long periods, we can overwork this muscle, and it can become fatigued and tight.

Wrist flexor/extensor stretch – When you work on a computer or with your hands for long periods, it can cause tightness and pain in the wrists and forearms. These stretches are a great way to relieve pain in the wrists, hands, and elbows.

Related Videos:

Real Time Morning Stretching Routine

Real Time Full Body Stretching Routine

Real Time Calf Stretch to Relieve Calf Pain & Tightness

The Runner's Stretch is one of my favorite ways to stretch the calf muscles especially when you sit for long periods. This easy stretch can help relieve calf pain and tightness.

The calf muscles cross above the knee, and can cause knee pain when they are tight. Also, stretching and working the calves help prevent blood clots.

Related Videos:

Calf Strain Stretches & Exercises

Calf Strengthening Exercises



DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.