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.

Thanks for 1 MILLION Views!

We did it -- 1,000,000 views!! Thanks to everyone for watching, liking, commenting, sharing and subscribing.

And the Wacky Video Scavenger Hunt winner is... Chino B. Congratulations!

I’ve had a blast making these videos for all of you and am really looking forward to the next million views. I hope you are, too! Be safe, have fun, and I hope you feel better soon.

Win $50 in My 1 Million View Wacky Scavenger Hunt

I’m about to reach a very exciting milestone for Ask Doctor Jo… my 1,000,000th view on YouTube! To celebrate, I’m launching a Wacky Scavenger Hunt with a prize drawing for a $50 Amazon Gift Card!

Entering is simple! I’ve hidden 5 secret words in the 5 Ask Doctor Jo videos listed below. All you have to do is watch the videos, find the 5 words and then enter them in the Rafflecopter form below.

But that’s not the only way you can enter to win! There are 8 other ways you can get entries, and they are all listed in the Rafflecopter form below. Many of which you can do each day to get even more entries into the prize drawing.

So get out there and start racking up entries, the contest will only last until I hit 1,000,000 views on YouTube!

Here are the links to the 5 videos with the hidden words:

How to Walk with a Cane Correctly

Vertigo Treatment with Simple Exercises (BPPV)

Knee Pain Stretches & Exercises

Neck Pain Stretches & Exercises

Sciatic Nerve Pain Stretches & Exercises

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Standing Up From a Chair or Seated Position

Standing up from a chair, low chair, or a chair with no armrests can be very difficult for some people, especially if you have an injury. Here are some quick tips on how to get up from a chair if you are having difficulty.

First, the most important thing to do is to scoot to the edge of the chair. Don't fall off the chair! Now spread out your feet to about shoulder width apart to give yourself a good base of support. Bring your strong leg slightly back toward the chair to help give you a push up when you are ready.

The next big thing is to lean forward shifting your weight forward. Many people are scared to do this because they feel like they are going to fall out of the chair, but you have to shift your weight or you won't be able to stand up. Lean forward until you feel your bottom coming off the chair. If you want to push up with your hands, you can place them on your thighs or on the chair itself. Do all of this in one smooth motion. There you have it!

 

TFCC Tear / Repair Stretches & Exercises (Triangular Fibrocartilage Complex)

Here are some simple exercises and stretches to help if you have a TFCC injury, tear, or have had repair surgery in this area at your wrist on the ulnar side.

First start with stretching your wrist. Go gently first, bend your wrist down into flexion. Then bend your wrist up into extension. Then you can turn your hand with the thumb up, and bend up and down into wrist radial and ulnar deviation. Do this 10 times each way. You can use your other hand for some overpressure if you need more of a stretch. Hold each for 30 seconds and do 3 each way.

The next range of motion exercises are for supination and pronation. 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.

For the strengthening you can use a can of soup or vegetables, but we will use a resistive band today. Hold the band and bend your wrist up and down, first with your palm down and then up (extension and flexion), then turn your wrist so your thumb is facing up, and go up and down (radial deviation). Try 10 each way, and then work your way up as you get stronger. If you get to 20-25 easily, you can get a stronger band.

Finally, you can roll up a towel and squeeze it in your hand. Hold the squeeze for about 3 seconds and do it 10 times.  If that gets easy, you can use a tennis ball.

First Rib Mobilization for Neck and Shoulder Pain Relief

When your first rib is immobile or hypomobile, it can cause a lot of problems. Many of the symptoms can be masked as something else. It can cause neck pain, shoulder pain, arm and hand numbness and tingling, and even headaches. There are a few ways to mobilize your first rib.

First, take a belt, towel, or anything firm. Resistive bands will NOT work for this. Place the belt or towel between your neck and shoulder on the side you want to mobilize. Pull the front part across your body almost like a seatbelt and hold it with your opposite hand. Then take the hand on the same side and grab the belt behind you. Side bend and rotate your neck toward the side of the pain to relax your scalene muscles. Pull downward and across with the opposite hand and take a deep breath in and out. As you are breathing out, pull down harder.

If that is not quite enough stretch, you can take a tennis ball or racquet ball and place it in the same spot between your neck and shoulder where the first rib is. Side bend and rotate your neck toward the side of pain and take a deep breath in and push down as you are breathing out. You can do this as many times as you want throughout the day!

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