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.

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

How to Use a TENS Unit for Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to CUH for sponsoring this video and providing Doctor Jo with a free TENS Unitto use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a CUH TENS Unit!

TENS (Transcutaneous Electrical Nerve Stimulation) units are used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication.

A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing.

In this video, I'm using the CUH TENS Unit, which has a lot of great features.

Related Video:

TENS Unit for Pain Management

5 Best Plantar Fasciitis Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Wiivv for sponsoring this video and providing Doctor Jo with a free pair of Custom Fit Insoles to use.

Click here to get 20% off your custom fit insoles from Wiivv with discount code DRJO20!

Plantar fasciitis is basically an inflammation of the fascia on the bottom of the foot. It can lead to a lot of foot pain, and it even make it hard to walk. These five treatments for plantar fasciitis should help relieve the pain.

The first treatment is a plantar fascia soft tissue mobilization (STM). This will help work out the scar tissue and adhesions on the fascia. Often you can feel little bumps or knots along the fascia, and you want to mobilize that area to help reduce the pain and irritation.

The second treatment is a plantar fascia stretch. My favorite way to stretch the fascia is on a step. Make sure you have something to hold onto for balance.

The third treatment is having a good pair of insoles. The folks at Wiivv sent me some custom insoles. You can make your own custom fit insoles for plantar fasciitis online, and they are a great way to help keep your foot in a neutral position to take pressure off the fascia and hold your arch in place.

The fourth treatment is arch strengthening. Often people will get plantar fasciitis from fallen arches. Strengthening the arches is a great way to keep the whole foot strong.

The final treatment is a foot rollout with a frozen water bottle. This is not only a great way to stretch it out first thing in the morning, but it is also great for after all your other treatments to calm it back down.

Related Videos:

Plantar Fasciitis Stretches & Exercises

Plantar Fasciitis Treatments

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