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.

Shoulder External Rotation with a Weight for Shoulder Mobility

Shoulder external rotation with a weight is a great way to help increase shoulder mobility.

To perform Shoulder External Rotation with a Weight:

  1. Lie down on your side with the arm you want to exercise on top. Bend your elbow to about 90 degrees and keep it close to your body. Using a weight, start with your arm at your stomach.

  2. Then slowly rotate your arm up about parallel to the ground and then slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

5 Best Heel Pain & Heel Spur Treatments

Sponsored Content: This video contains paid product placement. Thank you to Heel That Pain for sponsoring this video and providing Doctor Jo with free Heel Seats to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Heel That Pain Heel Seats featured in this video!

Heel pain can be caused by a number of things such as heel spurs (or bone spurs), Achilles tendonitis, and plantar fasciitis.These treatments should help relieve the pain.

The first treatment is rolling out the bottom of your foot with a frozen water bottle. This not only helps stretch out the fascia underneath your foot, but it also helps decrease inflammation and irritation with the ice.

The next treatment is soft tissue mobilization of the bottom of the foot or your plantar fascia. When the fascia is irritated or inflamed, it can cause heel pain. Often you can feel the adhesions and scar tissue while massaging the foot.

Another great treatment is using a heel insert. The folks at Heel That Pain sent me their heel seats. Their heel seats have extra cushioning and support to help take pressure off the heel and the Achilles tendon. They come in various sizes and are easy to add to your existing shoes.

Next is a runner’s stretch. This will help stretch out your calves and Achilles tendon that could be putting pressure at the heel.

Finally, is a plantar fascia stretch on a step. This is a great way to stretch the plantar fascia, Achilles tendon, and the calf area. These all can cause heel pain. 

Related Videos:

Plantar Fasciitis Stretches & Exercises

Plantar Fasciitis Treatment

‪5 Best Neck Pain Relief Treatments‬

Sponsored Content: This video contains paid product placement. Thank you to Zyllion for sponsoring this video and providing Doctor Jo with a free ZMA-13 Shiatsu Massage Pillow to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Zyllion Shiatsu Massage Pillow featured in this video!

Neck pain can be caused by many different things, but if you're looking for general neck pain relief, here are 5 of my favorite treatments.

The first way to help relieve neck pain is a simple chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in.

The next exercises are isometric exercises that will help strengthen the muscles. Basically this is when you activate the muscle, but you are not moving it. You can do this by gently pressing into your hand in each direction.

Another great way to help relieve neck pain is by using a massager or vibration as well as heat to help relax and reset the neck muscles. The folks at Zyllion sent me their ZMA-13 Shiatsu Massager to use. This massager is not only easily portable, but it also offers a heat feature that also helps to ease tight muscles in your neck. It's great to use on any part of your body for a deep down tissue massage.

Now for an upper trapezius stretch, place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles.

Finally is a shoulder or scapular squeeze. This does a great job of strengthening the trap muscles as well as the rhomboid muscles, and they help open up the chest. This will all help relieve neck pain.

Related Videos:

Neck Pain Stretches & Exercises

Real-Time Neck Pain Stretches & Exercises

2017 Year End Review & Pups in Pajamas!

Thanks to all of you, 2017 has been an incredible year for Ask Doctor Jo!

I got to attend YouTube NextUp at YouTube Studios in New York City, I hit 100,000 subscribers (which earned me the Silver Play Button from YouTube), AND I hit 20 Million views.

I have a lot of fun surprises planned for the coming year, and the pups and I can't wait to see what 2018 has in store for all of us!

Thank you from the bottom of my heart for continuing to be a part of this AMAZING journey!

7 Best Lower Back Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Dr. Back for sponsoring this video and providing Doctor Jo with a free Orthopedic Seat Cushion to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Dr. Back Orthopedic Seat Cushion featured in this video.

Lower back pain can be caused by many different things, but if you're looking for general lower back pain relief, here are 7 of my favorite treatments that should help.

The first stretch is called the pelvic tilt. This does a great job of loosening up the low back muscles, and making all the muscles around your abdomen work together.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Another great way to help relieve back pain is by using a seat cushion. The folks at Dr. Back sent me their Orthopedic Seat Cushion to use. It's great for using in any chair including in your car, at the office, or even in a wheelchair. It also does a good job of taking pressure off the low back, and it helps keep your spine in a neutral position.

Still seated in the chair, you will do a piriformis stretch. Take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips.

Then you will do a trunk rotation in your seat. This will help stretch your lower back as well as your mid back.

Standing up, you will do a hamstring stretch. Since the hamstrings are attached to the ischial tuberosity, they can cause low back pain when they are tight.

Finally is a combination stretch for your IT band and your quadratus lumborum (QL). The QL can cause a lot of low back pain, and it is often forgot about when stretching.

Related Videos

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