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.

7 Best Frozen Shoulder Exercises & Stretches

Frozen shoulder, or adhesive capsulitis, is a condition that causes stiffness and pain in your shoulder joint from adhesion build up. These stretches & exercises should help relieve frozen should pain.

For a frozen shoulder, signs and symptoms typically begin gradually, worsen over time and then resolve, usually within one to three years. Stretches and exercises can help speed up the recovery time.

First, using a pulley to help get your motion passively, can be very helpful. Since you are able to completely relax for the stretch, you can often get more motion.

The next stretches are called pendulums. For a frozen shoulder, using a small weight in your hand helps open up the shoulder joint. You can also rock front to back and side to side. It’s a great way to relax all your shoulder muscles.

A scapular or shoulder squeeze will help open up your chest area, and also strengthen your upper back muscles. You can add a resistive band by doing rows. Make sure you add the squeeze at the end.

One of the toughest motions is internal rotation behind your back. Using a towel to stretch, will get you much more motion.

If you have a Swiss (or stability) ball, using it to roll out your arm will not only stretch out your shoulder, but it can also work the stability of your shoulder. You can also do these slides on a table or counter top.

The last stretch is a shoulder flexion stretch using the ground for assistance. Get on the ground and sit on your feet in a child’s pose position. If you can’t get on the ground or your knees hurt too much to bend them, you can slide your arm on a table or countertop. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch.

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10 Best Knee Arthritis Stretches

These knee arthritis stretches will help stretch out the muscles above and below the knee joint to help relieve knee pain from arthritis.

The first few knee arthritis stretches are for the calf, which crosses the knee joint, stretching the joint itself with a heel slide, and stretching the quad. Since the quad tendon is connected to the patella (kneecap), it is very important to stretch.

The next knee stretches are the hamstring and IT band stretch. Both these cross the knee joint, so when they are tight, they can put a lot of pressure on the joint causing pain.

Then there is the piriformis/gluteus stretch, groin stretch, and hip flexor stretch. Although most of these muscles don’t actually cross the knee joint, they have a lot to do with how it works, and they help keep the hip flexible as well. This all will help relieve the knee arthritis pain.

The last two stretches for knee arthritis are standing up. For the adductor muscles, some do cross the knee joint, but others will put pressure on the knee joint if they are tight. And finally, the anterior tibialis muscles have a lot to do with pulling our toes up when we walk. So if the knee is not working how it’s suppose to, these muscles can get overworked and very tight.

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7 Best Pelvic Stabilization Exercises (Advanced)

Pelvic stabilization exercises are a great way to help strengthen the hips, pelvis, and general core area. These should also help for things like SI joint dysfunction, leg length discrepancies, and other pelvic issues.

If you’ve already mastered the beginner pelvic stabilization exercises and moderate pelvic stabilization exercises, these are a great next step. Some of exercises are similar, but adding another component to make it a little harder.

The first three are going to be an advanced clamshell with a bigger range of motion, a side plank leg lift also with a bigger range, and a side plank with a hip drop. These are great for your gluteus medius muscles and core muscles, as well as your hip rotators.

The next few exercises use a Swiss ball or therapy/stability ball and a stability disc. The ball adds a balance component which makes the smaller muscles work much harder as well as your core and glutes.

Finally there is the single leg squat. This time, try to put your other foot out in front of you instead of behind you. This will help keep your pelvis and hips in alignment while doing the exercise.

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AC Shear Test

The AC Shear Test is used on the AC (acromioclaviular) joint. This is where the clavicle and the acromion come together. If the joint is sprained or separated, it can cause a lot of pain and dysfuntion in the shoulder.

The test can yield both false positives & false negatives, so use it in combination with other diagnostic tools.

To test it, place each palm of your hand around the joint. One over the clavicle, and the other over the spine of the scapula, and then squeeze together. Pain and instability indicate a positive test. However, pain can also be positive for other issues including shoulder bursitis, tendonitis, or a rotator cuff issue.

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