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.

5 Best Back Pain Relief Treatments

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These general back pain stretches and exercises are a great way to help relieve general back pain after you’ve worked too hard. This back pain treatments are not for a specific diagnosis, only to help treat back muscle soreness or arthritis type pain.

The first stretch is a chair stretch. It’s a great alternative if you don’t want or can’t get down on the ground. Make sure to curl your back to get a good stretch.

The next one is a thoracic rotation stretch. This will help stretch the upper, middle, and low back.

Then you can use a pain relieving gel like, Dr. Pat’s Ultra Freeze. It has a great cooling effect that comes on slowly so it’s not overpowering. Pain relieving gels work really well to take off the edge of the pain.

The fourth treatment is a prayer stretch or child’s pose. It can be very relaxing for the whole body.

Finally is the cat/dog or cat/cow stretch. It is also a great whole body stretch and can relieve stress in general.

Related Videos:

How to Releive Back Pain

Top 3 Back Stretches

7 Best Golfer's Elbow Pain Treatments (Medial Epicondylitis)

Sponsored Content: This video contains paid product placement. Thank you to Simien for sponsoring this video and providing Doctor Jo with a free Golfer's Elbow Brace and Armbar to use. If you purchase the products from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a Golfer's Elbow Brace, or click here to purchase an Armbar.

Golfer’s elbow, or medial epicondylitis, is an inflammation on the inside of the elbow. It often comes from an overuse injury. This video shows you my top seven treatments for golfer’s elbow.

The first treatment is wrist flexion and extension active range of motion (AROM). This will help loosen up the muscles and get them warm to stretch.

Then you will go into a wrist flexor stretch. You can do this modified or with a full stretch. The wrist flexors go from the wrist and fingers all the way to the medial elbow.

Next, using a golfer’s elbow support brace is a great way to take pressure off the epicondyle by putting pressure on the muscle belly.

Now you want to strengthen the muscles. You can do this with a light weight like a soup or vegetable can. Make sure your movements are slow and controlled for wrist flexion and extension.

With an Armbar, you can do all kinds of exercises. This one is an eccentric wrist extension movement. 

You can also do stability exercises with the Armbar as well. For these, try to keep your arm and elbow still, and move just at your wrist. It’s sometimes hard to get, but it really works those muscles well.

The last treatment is soft tissue mobilization (STM). This is not a massage, even though that can be helpful. You want to move the tissue around to help break up scar tissue and adhesions.

Related Videos

Golfer's Elbow Stretches & Exercises

Elbow Pain

7 Best Tennis Elbow Pain Treatments (Lateral Epicondylitis)

Sponsored Content: This video contains paid product placement. Thank you to Simien for sponsoring this video and providing Doctor Jo with a free Tennis Elbow Brace and Armbar to use. If you purchase the products from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a Tennis Elbow Brace, or click here to purchase an Armbar.

Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video will show you my top seven treatments for tennis elbow.

The first treatment is wrist flexion and extension active range of motion (AROM). This will help loosen up the muscles and get them warm to stretch.

Then you will go into a wrist extensor stretch. You can do this modified or with a full stretch. The wrist extensors go from the wrist all the way to the lateral elbow.

Next, using a tennis elbow support brace is a great way to take pressure off the epicondyle by putting pressure on the muscle belly.

Now you want to strengthen the muscles. You can do this with a light weight like a soup or vegetable can. Make sure your movements are slow and controlled for wrist flexion and extension.

With an Armbar, you can do all kinds of exercises. This one is an eccentric wrist extension movement.

You can also do stability exercises with the Armbar as well. For these, try to keep your arm and elbow still, and move just at your wrist. It’s sometimes hard to get, but it really works those muscles well.

The last treatment is soft tissue mobilization (STM). This is not a massage, even though that can be helpful. You want to move the tissue around to help break up scar tissue and adhesions.

Related Videos:

Tennis Elbow Stretches & Exercises

Elbow Pain Relief

How to Fix Anterior Pelvic Tilt with Stretches & Exercises

When you have an anterior pelvic tilt, it often comes from tight hip flexors, and/or weak hamstrings. These stretches and exercises should help.

The first two stretches are for your hip flexors and your quads. There are many ways to stretch these, and it will help loosen up your hip and pelvic area in general.

Next, to strengthen your hamstrings, you can do a bridge or a single leg bridge. This also helps strengthen your glut muscles as well.

Then you will strengthen your gluts and hamstrings together with some quadruped exercises, or getting on all fours. Leg extensions, and heel raises are a great way to strengthen the whole hip area.

Also, stretching your low back can give you a lot of relief as well. A good stretch for this is the prayer stretch or child’s pose.

You also want to strengthen your core and abdominal muscles. Crunches and crunches with rotation are a great way to get them stronger.

The last two exercises are a little higher level, and you might not be ready for them in the beginning. If you can’t do them with proper technique, then you are not ready for them. Squats and lunges are a great way to strengthen your hamstrings, gluts, quads, and all the muscles in your lower body.

Related Videos:

Hip Flexor Stretches & Exercises

Hip Flexor Strain Stretches & Exercises

10 Best Rotator Cuff Pain Stretches

These rotator cuff pain stretches are great for the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), as well as many of the muscles around the shoulder and that connect to the scapula and can cause shoulder pain and rotator cuff pain.

All of these shoulder muscles work together, so it’s important to stretch the whole shoulder, not just the specific rotator cuff muscles.

The first set of stretches 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.

Next is a scaption stretch. This is not flexion and it’s not abduction, but it’s right in the middle of the two. It’s usually a more comfortable position, and helps stretch many of the shoulder muscles.

The next three are using a stick, PVC pipe, broom, or cane to help with the stretch. These can be passive or active assisted stretches. They help when you might be on precautions and are not suppose to actively lift your arm, or when it just hurts too much to do it actively. They are shoulder flexion, shoulder abduction, and shoulder external rotation.

Using a wall to help support your arm is also very effective when doing wall slides. You can also use the wall or corner for a chest stretch.

Internal rotation can be very hard to get back when you have a shoulder injury or surgery. An internal rotation towel stretch and the sleeper stretch are great for this.

Finally, a prayer stretch or child’s pose is a great way to relax your arms and get a great shoulder stretch.

Related Videos:

Rotator Cuff Stretches & Exercises

Rotator Cuff Exercises with Weights

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