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.

5 Stiff Neck Pain Relief Stretches

Buy stiff neck worksheetA stiff neck can occur when the neck muscles get tight or are not working correctly. These simple neck stretches should help relax the neck muscles and help decrease the neck stiffness.

Starting with a chin tuck is a great way to help loosen up the neck muscles, and it also helps reset the neck muscles that are used most with posture.

Next, stretches like the upper trapezius and levator scapulae stretch do a great job of releasing tension and pain in the neck. These muscles often get overworked when people are stressed.

Finally, an anterior scalene stretch and a neck rotation with an opposite thoracic rotation stretch should help loosen up the neck and the upper back area as well.

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5 Moderate Hip Osteoarthritis Pain Relief Exercises, Lying Down

Buy osteoarthritis hip pain worksheetHip osteoarthritis (OA) can cause pain in the hips, back & knees, and it can pain when walking. These are moderate hip osteoarthritis exercises, so if they are too difficult, check out my beginner hip osteoarthritis exercises.

The first exercise is a clamshell exercise. This works the gluteus medius and rotator muscles.

Next are 4-way hip exercises lying down. This is hip flexion, hip abduction, hip adduction, and hip extension. They are a great way to work all the muscles around the hip to help with stability and strength.

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5 Hip Osteoarthritis Pain Relief Exercises, Lying Down

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How to Use a Percussion Massage Gun for Back Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with a free Percussive Massager to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy an iReliev Percussion Massager.

Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.

The continuous taps help muscles relax and heal. A massage gun works great on back pain, but make sure to be aware of the precautions before beginning. Focusing on areas like the latissimus and erector spinae muscles is a good place to start.

Like a traditional massage, a percussion massager helps to reduce inflammation and increasing circulation. It can help relax tight muscles, break up scar tissue and adhesions, and minimize muscle soreness and tension. Some studies have found percussive therapy to be as effective as massage in preventing DOMS (delayed onset muscle soreness).

In this video, I’m using the iReliev Wireless Percussion Massager. In addition to being wireless, the unit is very quiet, and it comes with four different head attachments to target various areas. It also includes a nice carrying case to keep everything organized and in one place.

Related Videos:

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

How to Use a Percussion Massager for Knee Pain Relief

Relieve Shoulder Pain from Trigger Points & Muscle Knots

Buy the muscle knot worksheet!The shoulder area is a common place to get trigger points, aka muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot. These stretches and exercises may help relieve shoulder pain and soreness from muscle knots and trigger points.

Starting off with shoulder circles and shoulder (or scapular) squeezes will help get the muscles moving and warmed up.

Next, stretches like the upper trap and levator scapulae stretch will help relax and loosen up the muscles to help release the knots.

Finally, if the stretches are too difficult or maybe you are on precautions to not do those movements, a ball can be used to put pressure on the trigger points directly. A little pressure goes a long way, but too much could irritate it more.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches

Trigger Point Release

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