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.

Full Body Stretching Routine

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This full body stretching routine is great for general wellness, flexibility, and pain relief. This real-time video will give you a relaxing whole body stretch from your head down to your toes. Click here for a shorter version of this routine.

Each stretch should be held or done for 30 seconds.

You should always start a stretch routine with a 2-3 minute warm up getting the large muscle groups warmed up to be stretched.  This should be done for both the arms and legs.

To start off with the neck, you will do neck circles, an upper trap stretch, and chin tucks.  These should not only help loosen up the neck muscles, but it should also help with your posture as well.

For the shoulder, you will do a posterior capsular stretch, chest stretch, tricep stretch, and an arm horizontal abduction stretch.  These help stretch the shoulder area as well as open up the chest area.

Now for the upper back and thoracic area.  A seated roll down, thoracic rotation, and thoracic side bend can help loosen up the upper back, and it can also help relief upper back spasms.

Next, get down on the floor for some hip and knee stretches.  A butterfly stretch is great for the groin muscles.  A hamstring stretch, IT band stretch, and quad stretch are great for the hips and knees.  The calf stretch, soleus stretch, and anterior tibialis stretch are good stretches for the knees and ankles.

The last few stretches are more of a cool down for the whole body.  Make sure you are focusing on your breathing while doing these.  The cat/dog stretch, prayer stretch (child’s pose), and full body extension stretch will help bring your heart rate back down and get you ready for the day.

Related Videos:

Real-Time Knee Stretches & Exercises

Real-Time Neck Stretches & Exercises

5 Ways to Relieve Wrist 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 Wrist Unit to use/review. If you purchase the product using the links/ads below, Doctor Jo will receive a commission.

Click here to purchase Thermotex Platinum.

Click here to purchase the Thermotex Wrist Unit.

If you have a wrist injury or ailment including arthritis, carpal tunnel syndrome, sprains and strains, ligament injuries, and overuse injuries, then this video will show you 5 ways to help relieve this pain including using far infrared heat.

Here are my top five ways to relieve wrist pain.

The first stretch is for your wrist flexors and extensors. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.

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 Wrist 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.

Next you will do wrist flexion and extension. You can place your arm on a table or counter top, you can hold your elbow in your other hand, or you can hold your arm in the air. Make a fist with your palm downward. At your wrist, bend your fist downward into flexion. Hold it for just a few seconds and then bend it up into extension. Do this about 10 times each way.

Then you will do wrist pronation and supination. Bend your elbow to 90 degrees, and keep it by your side so you are getting the movement only at your wrist and elbow. Turn your wrist palm up for supination and palm down for pronation. If you need a little overpressure, you can use a hammer. The heavy end will help your wrist rotate further.

Finally, you will do radial deviation and ulnar deviation. Make a fist with your hand, and turn your wrist so your thumb is facing up. Bend your wrist up and down. Try 10 each way, and then work your way up as you get stronger.

Related Videos:

Using Far Infrared Heat for Pain Relief

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

Top 10 Knee Pain Strengthening Exercises

Knee pain strengthening exercises should focus on strengthening the muscles that attach to and cross the knee joint. Strengthening these muscles around the knee, as well as hip and ankle muscles, will help keep the knee strong to relieve knee pain and reduce knee injury.

These are my top 10 favorite knee exercises.

Bridging is a great way to strengthen you hamstrings, glutes, and core. The clamshell also does an excellent job of strengthening the glutes and core. It also helps strengthen the IT band area.

Even thought the name is seated hip flexion, strengthening the hip flexors are also very important for knee strength. When these muscles are strong and working correctly, it will help make the knee strong as well.

Seated knee extension or long arc quads help strengthening the quad muscles. The quads are important because they not only help with knee extension, but they also help with proper tracking of the kneecap (patella).

Squats, lunges, and step ups are a little more challenging, but they strengthening almost all the muscles in the hip, knee, and lower leg.

Balance is also very important for strengthening the knee. Balance exercises focus on the smaller stabilizer muscles, and strong knee muscles and good balance go together.

A 4-way hip strengthens your hip flexors, hip extensors, hip abductors, and hip adductors. Don’t be fooled by the name “hip.” They are important for strengthening the knee muscles as well.

Finally, heel raises strengthen the calf muscles, and they cross over the knee joint.

Related Videos:

Knee Strengthening

Knee Strengthening Exercises

Cubital Tunnel Syndrome, aka Ulnar Nerve Entrapment

Cubital tunnel syndrome, also known as ulnar nerve entrapment, is when the ulnar nerve becomes compressed or irritated at the elbow. These stretches and exercises are a great treatment for cubital tunnel syndrome.

An ulnar nerve glide helps loosen up the nerve when it is compressed. These should only be one 10 times once a day because any more might irritate the nerve even more.

With your thumb facing up toward the ceiling, flexing and extending at the elbow also helps free up the ulnar nerve in the cubital tunnel.

You can also help glide the tendons of the muscles around the elbow, which are also at the wrist by opening and closing your hand. You can do this with your elbow flexed or extended.

Then you can do soft tissue mobilizations at the elbow to help break up scar tissue. Be very gentle with this so you don’t risk irritating the nerve even more.

It’s also important to stretch your wrist flexors and extensors which attach at the elbow.

Finally a combination move of flexing the elbow and extending the wrist, and then straightening the elbow and flexing the wrist helps open up the cubital tunnel.

Related Videos:

Nerve Glides for Unlar, Median, and Radial Nerves

Elbow Pain Stretches & Exercises

Tarsal Tunnel Syndrome Stretches & Exercises

Tarsal tunnel syndrome is a compression or pinching of the posterior tibial nerve. This can cause symptoms of pain, numbness, and tingling anywhere along the inside of the ankle into the foot. These tarsal tunnel syndrome stretches and exercises should help.

To start off, range of motion of the ankle is a good way to loosen up the area. You can do this with ankle pumps, ankle circles, and eversion/inversion or windshield wipers. 

Next, stretch the calf. You can do this several different ways including with a stretch strap. To help get the inner foot/ankle, you can turn your foot out a little when you stretch.

Then rolling out the bottom of your foot with a lacrosse ball, tennis ball, or racquet ball helps loosen up the fascia and tendons that might be irritated.

Cross friction massage on the tarsal tunnel area also helps increase the circulation to the area to help the healing process.

Exercises standing can be very beneficial to help get the foot/ankle strong again. Heel/toe raises, and balance exercises are great for this.

Related Videos:

Stop Toe Cramps & Foot Cramps

Plantar Fasciitis Stretches & Exercises

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