10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo

10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo


oh hey everybody it’s Doctor Jo and Remy,
and today I’m gonna show you the top ten low back stretches. so let’s get started. A lot of you asked me how many should I do. generally with stretches you want to hold them for 30 seconds and do three on each side.
number one, pelvic tilt. so you might hear me say pelvic tilt for a lot of
different things, but it really is a great stretch. this one is really going
to loosen up those back muscles and it’s one of my favorites to do. for a supine
pelvic tilt, lie down on the ground with your legs propped up, feet flat on the
ground. and imagine that you’re trying to squish your hand if it was underneath
you. so push down rotate the hips and come back up. number two, the cat dog stretch. again
with the cat and the dog, my favorite because it’s animals it’s really really
great stretch for your low back. you can feel it stretching forwards and
backwards with those two motions and it really loosens up that low back. for the
cat dog stretch, get on all fours. you’re gonna arch your back like a cat and tuck
your chin in and then drop your back down and pick your head up. number three, trunk rotation in supine
or lying on your back. so this one’s really good just to start getting some
rotational movements and your back and your back is supported on the floor so
it’s a nice stretch. for a trunk rotation stretch, bend both knees up and keep your feet flat on the ground. then just rotate your knees to one side trying to keep
the upper part of your body flat and hold that stretch. number four, trunk rotation with a leg
crossover. if just the regular rotation isn’t quite enough stretch for you, if
you bring your leg up and over it’s going to give you an even bigger stretch
and sometimes you’ll feel a little pop in your low back because it’s
readjusting your spine. for a lower back stretch lying down, place one leg
straight out and pull the other one up to about a 90 degree angle and then pull
it across your body. number five, hamstring stretch with a
strap. using a strap or a rope or a dog leash to stretch out your hamstrings is
a great way to get that stretch and just keep those muscles nice and relaxed. for
hamstring stretch in supine with a strap, you can use a belt or a dog leash. take
the belt and put it at the ball of your foot, straighten out your leg as much as
you can. you want that knee to be straight, so if it bends then bring it
back down a little bit. pull your toes towards you and bring it up till you
feel a stretch and hold it. number six, hip flexor stretch off of a
bed. this is a great way to stretch out your hip flexors. if you have knee
problems and you can’t do it really well in a lunge stretch, if you just take your
leg and drop it off the edge of the bed, without falling off, it really stretches
out those hip flexor muscles. for hip flexor stretch off the bed, lie down on
your back on a bed and get close to the edge, but try not to fall off the bed.
bring one leg down off the edge, letting it hang, lie back a little bit and then bring the other knee up towards your chest and
hold that stretch. number seven, a prone press up. so if
you’re on your stomach and you’re pressing up, you get a nice stretch in
your low back in and your abdominals. this is sometimes contraindicated for
certain back conditions, so make sure this is something this is general pain
or maybe a disc issue, and if you’re not quite sure what it is, you might want to
hold off on this one. for a prone press up, lie on your stomach and then put your
hands flat on the ground, and press your upper body up. try and keep your hips
down. so you’re not coming up with the hips, but the hips are down and you’re bending just at your back and then hold it. number eight, a knee a chest stretch. it
does a great job of stretching out that low back, but make sure if you have some
knee problems, don’t put too much pressure on your knees when you’re
stretching. for a single knee to chest, bend both knees up. then take your
hands and grab underneath your thigh and pull towards your chest holding that
stretch. number nine, double knee to chest stretch. so after you do just the single knee, if you bring them both up together, it’s a
really good overall stretch on your low back as well as your upper back too. for a
double knee to chest stretch, prop both knees up. then grab underneath both thighs and pull your knees towards your chest
holding that stretch. number ten, a prayer stretch or Child’s
Pose whichever one you want to call it. this is just a great whole body stretch.
you can get your arms, you can get your upper back, your lower back, your hips, and your knees, so it’s a good one to finish with. for the prayer stretch, start off
sitting on your feet and then you’re going to push your arms straight out in
front of you on the ground, holding the stretch. so there you have it, those were your top
ten low back stretches. if you’d like to help support my channel, make sure and
click on the link up there, and don’t forget to subscribe by clicking down
there. and remember, be safe, yeah have fun, and I hope you feel better soon.

Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo

Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m going to show you five treatments for plantar fasciitis. so let’s get
started. If you haven’t already, make sure and click the subscribe button right down there. so you
like my fancy compression socks? I’m going to talk about those a little bit
later. so with plantar fasciitis, a lot of times you have that pain right there on
that plantar fascia, but sometimes you can have it just out your heel, in the
back, way up top. so it doesn’t always have to be at your arch. plantar
fasciitis can be caused by a lot of different things, it can even be caused
by your knees and your hips, so it’s really important to kind of find out
what’s going on especially if you’re treating the plantar fasciitis and it’s
not getting better. so the first thing that I like to do is
really get the joints moving in the foot. we have so many bones and joints in our
foot, all along here and all along here, so to get those joints moving you can
just really simply start off like kind of curling your toes down this way.
Fanning them up this way. rolling them to the side back and forth, and what’s
that’s doing with those joints is just kind of mobilizing them. bending in like
this if those joints are tight or maybe have
some adhesions or scar tissue in there, that’s gonna increase that plantar
fasciitis because your foot’s not gonna be moving how it’s supposed to. so you can
just spend 1 or 2 minutes on this. you don’t have to do a lot, you can again
kind of fan out those toes push down on them curl them in push that way. you know
fan forward, fan back, just really get all of those joints around the foot even the
heel in the back. kind of would go back and forth just to get those moving. And a
lot of times, that will just help loosen it up and that will feel really good as
well. so the next one is just using a ball to kind of roll stuff out. so this
is a lacrosse ball. you can use a tennis ball. you can use a racquet
ball. you can really use anything. you can use a foam roller if you want to. I like
using a lacrosse ball because it’s a little bit
firmer and it gives you a little more pressure, but if you have plantar
fasciitis and it’s really tender and painful, you might just want to start off
with something like a racquetball or a tennis ball that’s a little more squishy.
so to start off with, I like to stretch the big toe or we call it the first Ray
because if you have a lot of stiffness in that big toe, and you don’t get that
toe extension when you’re walking you don’t get that normal gait pattern, so
this is tight that can cause plantar fasciitis as well. so sometimes I think
we forget that first ray or that big toe, but it’s really important to stretch and
I like the ball because you can just focus on that big toe there. I’m going to
turn it this way just so you can see it where my the rest of my toes kind of go
down but that big toe stays on the ball just to stretch it out. so I really like
that you can use it like a traditional stretch hold it for 30 seconds, take a
break, do that three times. or you can do some shorter ones if it’s really tight
and painful and do like a 15 to 20 second, and do maybe five of them. so then
still with the ball after you get that that big toe, then start rolling it down
into the ball of your foot. and that’s where those tarsal muscles are around in
here metatarsals and all that kind of stuff, and so you really want to get each
and every part. so all of that ball of the foot down into the arch on the
inside on the outside, but make sure you go all the way down to the heel because
that’s where that plantar fascia attaches, and a lot of times people have
that heel pain. so I always say even just kind of go past it a little bit but
really get that whole area. you can go up and down a couple times or you can just
spend, you know, all your time in one spot, move down, all your time in the next spot.
going maybe again one to two minutes, three if you want a little bit more. I’m
doing it standing, that’s going to give me a little more pressure to push
through the ball, so I feel really good stretch with this. again if you’re tender
and in that plantar fascia, bottom of the foot, you might want to start doing it sitting
down in a chair, so you don’t have to put as much
pressure on it. but still even standing, I can do a little bit of pressure versus a
lot of pressure. so it’s really up to you. you want it to be that hurt so good
feeling. you don’t want it to just be painful the whole time. so make sure
you’re getting that whole bottom of the foot there.
so the third treatment is using some sort of compression socks, and the folks
at Eversport sent me their compression socks for plantar fasciitis,
and these are really cool. they have a lot of great components too. And you can
see that it is open at the toes. that gives you a couple different benefits.
one of it is just to kind of keep the flow and your toes, so it’s not so close
up because you could put socks over this. so then it prevents you know any kind of
fungal infections and things like that. it’s got some nice compression here and
here so it doesn’t slide which I like that as well. you can see here at the
heel there’s some reinforcement, and then there’s also some extra support at that
arch. so a lot of times with plantar fasciitis, that arch starts to fall a
little bit and this just kind of helps support it so it doesn’t have so much
pressure on it. and so these are really great I like them because they’re pretty
versatile, like I said, again since they’re not these big huge things, you
can put your regular socks over them which is really nice if you want to, or
you can just wear them as is. so that’s nice as well.
again super comfortable, and you can see that extra support there and that extra
support there as well. so if you’re interested in purchasing the socks, make
sure and click up here. so the fourth treatment is really getting almost like
a pre gait movement. a lot of times with plantar fasciitis, what happens even if
it’s something coming at our hips or knees, we end up not getting a normal
gait pattern or a normal walking pattern. and a lot of times I have with my
patients and folks really doing an exaggerated step. so hitting your heel
first and really coming through on your toes like this. so you can do that in
slow motion, and you can really just stay in one spot. so you don’t necessarily
have to do the heel strike to start off with. I like to do the full going through
like that, but you can really just kind of start in this position and just roll
up onto your toes. so again it’s really kind of working
that first ray, that big toe, as well. you want to keep your foot forward. if you’re
going out and getting pressured in different spots on the outside, then
you’re not really getting that full stretch. so a lot of times that what’s
what happens is people end up rolling out on the outside of their foot, and
they’re not getting that good proper follow-through. so just standing like
this and doing, you can even use your arm a little bit to give you an extra push forward, but really getting that exaggerated, I’m curling my toes I’m going up on my
toes movement. and again then if you want to add in, you know kind of a heel. start
here and push through. you can and do that you know five to ten times. if that
feels pretty good then you can kind of bump up from there until you get to
about fifteen or twenty and then you can actually do the distance walking and
really just exaggerate that heel to toe strike just to loosen everything up. and
so the last one is going to actually be a plantar fascia massage. so I’m gonna
sit down and show you how to do that. to stretch out the plantar fascia, you
really want to get the whole bottom of the foot just like when you were rolling
with the ball. you can stretch it out a couple different ways, but what I like to
do is really just use my thumb’s to get down in there. you can use a lotion or a
cream if you want to so there’s not as much friction, but you don’t have to use
the lotion or cream if you don’t want to. what I usually like to do is start off
just by taking my thumbs and pushing right down the middle of that fascia and
just get all the way to the end past the ball of the foot. and then go out like
that. so just doing that a couple times. if you have some inflammation, you might
feel those adhesions or scar tissue in there, and where you feel that a little
more it will probably be more sensitive, and that just means you really need to
work on that spot a little bit more. so after you do this for about 30 seconds
maybe a minute, then you’re going to start fanning outwards. so then I like to
take the thumbs and then just go outwards, just kind of fanning out and
then once I get close closer to where the those joints are in the foot, I like
then pull a little bit too. so I’m just kind of spreading out everything and
then stretching out those joints a little bit as well.
so just moving through, going through the top just getting that stretch starting
all the way down at the heel, fan out there, keep on going and so you really
want to do this for about three to five minutes. but a lot of times it’s pretty
uncomfortable, but that’s really going to get a good stretch. while you’re here. you
can even you know stretch out the toes if you want to. you can take each joint
and just kind of do some joint mobilizations at the end as well, but
taking each one and going up and down just to get a lot of movement in there
and flexibility in there as well. so you can do that while you’re massaging. I
like to do that as well again just kind of taking each joint of the toes and
then getting that movement from side to side. so that does a really nice job too
and usually gets it feeling a lot better. so one more time fanning out and then
just going straight down that way. so if you’re interested in purchasing the Eversport compression socks, make sure you click on the link up here. and don’t
forget to subscribe by clicking on the link down here. and remember be safe (keep your plantar fascial feeling good), have fun, and I hope you feel better soon.

Wrist Tendonitis Treatment for Pain Relief – Ask Doctor Jo

Wrist Tendonitis Treatment for Pain Relief – Ask Doctor Jo


Hey everybody its Doctor Jo and cool cat
Bear, and we’re going to show you some stretches and exercises for wrist
tendonitis. So wrist tendonitis is a general term, so we’re just going to do
some general stretches and exercises. So let’s get started. To start off with some wrist range of
motion type stretches exercises, start off with your elbow bent. Now you can put
it on the table, you can rest it on something, you can just hold it up in the
air, or you can just place it in your other hand. So it just really depends on
your comfort level, and you can also just prop it up on your leg as well, but what
you’re going to do is just at your wrist, is make a fist with your hand and go down
as far as you comfortably can, and then come up as far as you comfortable
can. So again you don’t have to put it on anything you can just do it in the air,
but you’re going to go down and that’s going to kind of stretch up here, and
then come up and that’s going to stretch down there. So with this one it’s really
just getting that motion, it’s not necessarily a stretch yet, so you can
just kind of go back and forth continuously, but make sure it’s a nice
smooth motion. If you want to pause for a second or two at each side you can. So
after you go up and down or a flexion extension, then you’re going to go side
to side this way. So this is ulnar deviation, radial deviation. So now just
going side to side. So you’re going to stretch it out this way. When you go here
that ulnar side and then this way here that radial side. So you can feel it all
the way sometimes down into your thumb. So I’ll do a different angle. So you’re
just going this way and then this way, but a lot of times it’s easy to prop it
up on something and go back and forth. So with these you can just do about ten
maybe five each way, this is really just to get everything loosened up before you
start stretching and exercising it. Then the next motions are going to be
supination and pronation. With supination and pronation, I like having the elbow
bent at your side, when people keep their arms straight and do supination and
pronation, they’re really been doing it shoulder verses at their wrists and
their forearms. Bend your elbow, kind of keep it close to your side so you’re
getting the movement here versus through the whole arm. You can open up your hand
now and so going downwards this is pronation, and then coming up is
supination like you’re holding a bowl of soup, that’s how I always remember it, and
so again just this is for motion so you’re just moving it back and forth,
another nice kind of smooth motion. If you want to do a little pause each way you
can, but that’s just really kind of to get everything loosened up and get it
moving a little bit. So then you’re going to go into a stretch, actually stretching
out those wrist flexors and extensors. So the best way to do that is put your arm
straight out. If you come down, you’re going to stretch the top here. If you
keep your fingers open, that’s not quite as much of a stretch, but if you make a
fist you’ll get even more of a stretch, and if you take your other hand and push
it down even more you’ll feel a really really big stretch. Now this one is for
stretch, so you’re going to hold it for 30 seconds, so you want it to be tension,
slightly uncomfortable, but you don’t want it to be painful, and some people
might feel it more here, but again with tendonitis if it’s wrist tendonitis all
these muscles and tendons go all the way up to the elbows, so even though it’s
wrist these are all connected here. So you want to stretch everything out
through here. Then after you do that for 30 seconds, then you’re going to go the
other way. So it’s different when you go up and stretch these muscles under here,
if you have your fists like this, then you’re just getting a little
stretch, and if you want even more of a stretch you open up your hands, and if
you want even more of a stretch than that, take your other hand and just pull
those fingers back towards you and you’ll feel a nice stretch through here.
So again holding that for 30 seconds and then you’re going to do it three times
each way. I like to alternate back and forth just to give them a little break
in between. if this is uncomfortable kind of bringing your hand over you can
always place it on a wall, or you can even just, if you’re on the floor,
place your hands on the floor and then lean forward. So see I’m getting that
stretch through there going this way, so just placing your hands flat going in
the other direction, or then putting the back of your hands
down and then leaning back you’ll get a stretch that way as well. So then you can
do both if you want to so you can stretch it that way, or you can just use
your hands to stretch it, so either way whichever one you’d like. So then the
next one is just opening up your hand as big as you can, kind of getting
everything stretched and opened up, and then just close everything into a fist,
and you might hear some of my fingers popping a little bit, that’s okay that’s
pretty normal, but again you’re just opening and closing this. So the
tendons in the wrists in the hands are just kind of moving and gliding, and if I
turn this way you should be able to see them as I open up, you see them this way
and then when I close them I stretch a little bit. So just again this is just
kind of a back and forth you don’t necessarily have to hold the stretch if
you’re really just trying to get everything moving and opening it up a
little bit, so this is a nice one to do. Then you’re going to go into some
strengthening stuff once you get this the wrist loosened up and get it
stretched out. So you can do this a couple different ways, one is a ball
squeeze. So you can take any kind of ball you want, this is a racquet ball. You can
go lacrosse ball, a tennis ball, some people like the firmer balls like a
lacrosse ball, and some people like a little more squishy like the racquet
ball or a tennis ball, but just place it in your hand and all you’re going to do
is just squeeze. And with this one you’re going to hold for about three to five
seconds, so nice big squeeze, hold it, you don’t have to squish the ball completely,
but just so you’re getting that squeeze in there all the way around, squeeze and
hold, and you should be able to feel all those muscles through the wrist and the
forearm activating. So just probably three to five seconds doing that five
times. If you don’t happen to have a ball handy, you can roll up a towel and do a
towel squeeze, so same kind of concept, just get your fingers all way around and squeeze as tight as you comfortably can and relax. Some
people find that the towel is too squishy, and that’s okay, if it’s too
squishy another easy and cheap alternative is a piece of a pool noodle.
If you’ve seen some of my videos, you know that the pool noodles can be used
in a whole bunch of different ways, but this is great because it’s a little
squishier than some of the balls but it’s firmer than the towel, so you’re
getting that kind of in-between, so again just spread your fingers out a
little bit, squeeze hold it for about three to five seconds, and then relax. So
doing that five to ten times really just getting some strengthening in that area
and then closing. Then you can go to having just a rubber band, nothing fancy
about it it’s just a simple rubber band. Put it around all your fingers like that
and your thumb, and then you’re just going to open it up as wide as you
comfortably can. Now if I go too much wider, the band’s going to roll down my
fingers, so I don’t open it all the way up, but the key is to slowly come back in
so you really want to make sure that you’re not just popping it back in, but
you’re controlling that movement to get that strengthening and those fingers and
that wrist area, so nice slow controlled and going out and in. So since these are
smaller muscles, even though it’s just a rubber band, you don’t really want to do
a whole lot of them, you just want to do about five or ten really just to get
those little smaller muscles working. So that does a great job as well, and then
to do some more strengthening getting a little bit heavier with objects each
time, you can just use either a soup vegetable can. If you happen to have a
one-pound band, you can use a one-pound can, a one-pound weight, you can use that
as well because this is about one pound. So again you can prop it up on something,
people tend to like to do this especially if they’re really sore in
that wrist, but just make sure that your wrist is
hanging off the edge so you have that free movement to do that extension. If
you feel pretty good, you can just hold it up in the air and do it this way as
well, but again you want to do a nice smooth controlled motion going straight
up and down, but if you feel like you’re getting a lot of movement then just prop
it up on something, come all the way down that full motion all the way down and
that full motion all the way up. So again just starting off with ten of
these, if that’s easy the 2 sets of 10, three sets of ten, two sets of fifteen, but if
you get to doing 20 – 25 and it’s pretty easy, then you can go up a little heavier
on the weight. Then you’re going to turn your hand over and do the same motion,
but now you’re getting those flexors, so just nice and slow coming down and then
nice and slow coming up, so it doesn’t have to be a huge motion, but really try
and get that full motion of your wrists because if you’ve got some tendonitis in
it you might only be able to do that, which is fine, but eventually hopefully
you’ll get to go a little bit further because it’s okay if it’s uncomfortable,
but you really don’t want it to be painful. So that nice big movement in
there and then for the radial deviation you can turn it this way and then drop
it down and come up. I like if I have a weight where I can hold it a little bit
tighter I like having my thumb up on top when I do it, it’s a little harder to do
it with a soup can because it’s bigger, but just make sure that you feel that
you’re in a comfortable position, and so sometimes if my thumbs more on top going
like this, it’s a little more comfortable because this gets a big stretch over
that thumb area, but if not that’s okay, but I do prefer when I have
weights to have that thumb up on top. So just coming all the way down and coming
all the way up, and then the last one is for the pronation supination with a
little bit of weight. So you can use a hammer if you want to. A Hammer’s nice
because it has a big weighted top so when you bring it back and forth, it gives that a little bit of extra pressure, but if you don’t have
a hammer handy which you might not, you can take the weight or the soup can and
hold it where most of it is up on top, and then keeping that elbow by your side
or just kind of over the table or over your leg, and then just roll over going
into that supination, and then coming all the way back into that pronation, so when
you have more of the weight up on top when it comes over, it’s just going to
give you that extra stretch and that extra resistance where you have to bring
it up and then come back the other way. So if you even want to do it right here
you can do it that way as well so that works pretty good, but if you want a nice
solid handle you can use a hammer to go back and forth with that as well.
so remember that with any kind of wrist exercises these are smaller muscles, so
you don’t have to go overboard if you’re not feeling anything while you’re doing
it, it doesn’t necessarily mean you’re not going to be sore or painful later, so
start off with just a little bit, and if you feel good the next day then you can
start progressing up from there. So those are your stretches and exercises for
wrist tendonitis. Don’t forget to support our channel by clicking up here,
and don’t forget to subscribe by clicking down here. And remember be safe,
have fun, and I hope you feel better soon.

Brachial Plexus Injury Stretches & Exercises – Ask Doctor Jo

Brachial Plexus Injury Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. And today I’m
gonna show you some stretches and exercises for a brachial plexus injury. So let’s get
started. Sometimes, a brachial plexus injury is called a burner or a stinger. You see it
a lot in football players. And what basically happens is they over stretch their neck, and
that brachial plexus that brings all those nerves out to the arm gets overstretched and
then it’s really painful those nerves are all flared up and it can cause a lot of problems.
So the first set of exercises are gonna be those isometric exercises where you’re not
actually moving your head or your neck, but you’re activating those muscles to get them
stronger. So the first one, you’re just gonna place your hand on the side of your head.
And the motion that you’re doing is this, but your hand’s gonna stop your head from
actually moving. So you’re just gonna kind of push into your hand for about 3-5 seconds,
and then relax. Now don’t push hard, don’t feel like you have to crank it into your hand,
just start off with a light push. Hold it for 3-5 seconds. And then relax. Do about
5 of those and then switch sides. So same thing on the other side, just kind of pushing
in to the hand, but you’re not really moving your head or neck a whole lot. Then place
your palm on your forehead and you’re gonna do this motion, but your hand’s stopping it.
So again, 3-5 seconds kind of pushing in, holding it and then relaxing. Next one is
behind your head. So I like to just hold the back of my head, you don’t have to do your
palm or anything. And then just push backwards. So it would be this motion pushing into your
hand. So holding it, again 3-5 seconds, relax and do about 5 of those. So now, just lying
down on your back with your feet propped up. We call this hook-lying. Just bring your chin
towards your chest. So just coming up like this and then slowly coming back down. So
not going fast, going nice and controlled and just getting that motion in the neck area.
Coming up and slowly coming back down. So do about 10 of these and then work your way
up to about 20 of them. Then you’re gonna lie down on your side and put your arm kind
of up in front of you so you can rest your head here. And then just bring it up to the
side. Now still try and keep your ear up towards the ceiling, sometimes people kind of turn
their head and come up, but try and keep your eyes facing forward and your ear facing up
towards the ceiling. And then come up and slowly come back down. So again, not fast,
control that movement and then coming back down. So do about 10 on one side, switch and
do ten on the other side. So then you’re gonna come up into the quadruped position on all
fours. So this time, try and keep your head straight forward, eyes looking down, and then
look straight up ahead in front of you and then come back down. So looking up, getting
that stretch, and slowly coming back down. Again starting off with just 10, you don’t
want to over irritate those muscles in the brachial plexus and then coming back down.
And then work your way up from there. And then the last stretch/exercise is just shoulder
shrugs. So you’re just gonna come up and slowly come back down. So bringing those shoulder
straight up, not hunching your ears down, but bringing then straight up and then come
back down. So again, just about 10 – 15 of those to start off with. There you have it.
Those were your stretches and exercises for a brachial plexus injury, or a stinger or
burner. If you have any questions, leave them in the comments section. If you’d like to
check out some other videos, go to AskDoctorJo.com Don’t forget to like us, and remember. Be
safe, have fun, and I hope you feel better soon.

10 Best Neck Pain Relief Stretches – Ask Doctor Jo

10 Best Neck Pain Relief Stretches – Ask Doctor Jo


Hey everybody its Doctor Jo and Kali and
Bear, and today we’re gonna show you the top ten neck stretches. So let’s get
started. So these 10 best neck stretches are in
my opinion the best. They’re not any kind of scientific research behind it, it’s
just my favorites the ones that I’ve found work best for me as well as my
patients, so let’s start out with a cervical rotation. So with cervical
rotation exercises, what we’re doing is we’re just stretching out the muscles
all around the neck here, so make sure that you keep your head in a neutral
position to do these rotational stretches, so let’s take a look. For
cervical rotation range of motion, you’re just going to turn your head to the side
almost like you’re looking over your shoulder and then back the other way. Number two is going to be a cervical
Sidebend or a neck sidebend, so those are just working the muscles on the side
to get those stretch out, so let’s take a look at that one. For a cervical side
bending range of motion, you’re going to bring your ear towards your shoulder, but
don’t bring your shoulder up to your ear. Number three is cervical extension where
you’re bringing your head back, and that’s gonna stretch those front muscles,
so let’s take a look at that. For a cervical extension range of motion,
you’re just going to be looking up towards the ceiling and then coming back
down. And number four is cervical flexion or
neck flexion, so then you’re going to be stretching those muscles in the back as
you bend forward, so let’s check that one. For a cervical flexion range of
motion, you’re just going to bring your chin towards your chest and then come
back up. Number five is a chin tuck. Chin tuck is
kind of a mix between a stretch and an exercise and is one of my favorite stretches
because it’s super easy to do and it really helps reset your neck if you’re
getting into bad posture, so you can do it several times a day. And when you work at a
computer a lot or when you’re focusing on something and you tend to get that
forward neck posture, doing some simple chin tucks are really effective to kind
of help reset those muscles. So let’s take a look at that one. For chin tucks
in sitting, you’re going to actually move your chin back, it’s not tucking it
forward, so place your finger on your chin and leave your finger in one spot,
and then tuck it in and hold it. Number six a chest stretch. The reason
it’s important to stretch out these chest muscles even though you don’t
always associate them with your neck, is they really are.
If these chest muscles are tight, it tends to pull us forward and then again
our head comes forward, and we get really really tight muscles, so when you stretch
out those chest muscles it helps open you up and get you back into better
posture, so let’s check out that one. For a corner chest stretch, place a hand on
each side of the corner, and one foot in the corner ,then push in and hold the
stretch. Number seven is an anterior scalene stretch.
The scalene muscles, especially the anterior ones, come through here right in
through here, and so when those are tight, it can put a lot of pressure here and
pull our head down and forward and that can cause a lot of pain, so let’s check
out that stretch. For a scaling stretch, place your hand above your collarbone on
the muscle, turn your head towards the side you want to stretch, and then look
up. Number eight upper trap stretch. The
upper traps are big-time ones that cause pain in our neck. They’re the ones up
here that go right all the way up into our neck here and then down into the
shoulder, sometimes they have trigger points, those muscles get really tight
often when we’re focused on something for a long time when we have a lot of
stress, so it’s really important to stretch those out, so let’s take a look.
For an upper trap stretch, take the arm of the side that you want to stretch and
either push it downwards or sit on it to hold that shoulder down, then take the
other hand on the side, and just pull it over towards your shoulder, holding that
stretch. Number nine a levator scapulae stretch.
The levator SCAP is again another one of those muscles. I sits right here, it
elevates or lifts our shoulder blades that scapula, and the reason that’s so
important with our neck is because it holds our stress the most. When we’re
stressed out, we get like this and it can cause a lot of tension and pain,
sometimes it gives people headaches because it gives you a lot of pain here
at the base of the skull down into the neck, and sometimes even out into the
shoulders, so that one’s really important to stretch, so let’s take a look. For a
levator scapulae stretch, the side that you want to stretch, you’re going to take
your arm and put it up over your shoulder and that’s to stabilize that
scapula, then you’re going to take your head down towards an angle almost like
you’re looking towards the opposite knee, take your other hand and put it behind
your head and give it a little extra stretch. Number ten is going to be a cervical
rotation or a neck rotation with a towel. Sometimes they’re called snags and the
reason the towel is so important is because it helps kind of stabilize the
spine, so if we want to rotate our neck but only rotate it at certain vertebrae,
you can use the towel to kind of stabilize one and then move the rest, so
it’s a really good way to kind of get some movement in the spine to help open up
those joints there. If the facets are kind of stuck, this is a great way to
loosen that up and stretch everything else, so let’s take a look at that. For a
neck rotation stretch with the towel, take the towel and put it behind your
neck, grab one side to anchor it down and keep it there, then take the opposite
hand put the towel up over your chin across your ear and you’re going to pull
upwards in a way when you rotate your neck to the side. So there you have it, those are your 10
best neck stretches. If you have any questions, leave in the comment section.
If you’d like to help support my channel, make sure you click up here, and don’t
forget to subscribe by clicking down here. And remember, be safe (keep those
muscles nice and stretched out), have fun, and I hope you feel better soon.

7 Easy Knee Pain Relief Treatments – Ask Doctor Jo

7 Easy Knee Pain Relief Treatments – Ask Doctor Jo


hey everybody it’s Doctor Jo, and today I’m
going to show you seven simple ways to treat knee pain. so let’s get started. No, I haven’t hurt my knee, but a lot of y’all
have asked me in the past, should I use hot, should I use cold, when should I use
it? so in general, I say before you get
started, use hot to get everything loosened up. so now that I’ve had my heat
on for about ten to fifteen minutes, maybe even 20, I’m gonna go get into my
exercises. so the first one that you’re gonna do is if you have a little ankle
weight, you’re gonna take an ankle weight and just wrap it around your ankle. if
you don’t have an ankle weight, that’s okay. you don’t have to use the ankle
weight. sometimes what the ankle weight will do is just give you a little bit of
what we would call traction on your leg. so I’m just gonna kind of hold my leg up
like this because this is a low chair, but ideally you’d want to get in a chair
that’s high enough where you can just relax your leg. and so with the weight,
I’m just kind of relax, and I’m just gonna kind of bounce my leg back and
forth. maybe a little side to side, so this is almost like the pendulums that
you do for your shoulder. so you’re letting that weight just kind of open up
that knee joint, and then you’re getting some movement in there to just really
kind of loosen everything up. if you were in the clinic with me, what I do is I’d
have you sit on my table, I’d rise it up and then I pull it or distract it a
little bit and move it around. so this is just a way that you can do this at home.
so again if you have a higher chair, that’s probably better. this one’s just a
little bit lower. you can you know, I hang it over the edge this way but I think if
you just hold it like this so you can wiggle it around a little bit you can.
and then that just kind of helps loosen everything up to get going. so the next
treatment is just going to be a calf stretch. so the calf comes up and crosses
that knee joint, so when you have knee pain, if your calf muscles are tight, it’s
gonna cause some knee pain in there. so getting them nice and flexible should
relieve some of that. you can take just a regular belt. you can
use a stretch strap if you have one, a dollar store jump rope, anything like
that. take the loop and just put it about at
the ball of your foot. you can put it just a little bit lower if you don’t
have shoes on so it doesn’t slip off. you don’t want to actively move your foot.
you just want to be relaxed and then you’re gonna use the strap to pull your
foot towards you to get that calf stretch right in there. so you should
feel it up underneath. you might feel it in your knees especially if you’re
having knee pain. so you want it to be a comfortable stretch. you don’t want it to
be painful. you don’t want to be sitting there going 1 2 3 4 5 6 7 8 9 10 because
you want a full 30 second stretch. if you aren’t able to hold it for that 30
seconds. you’re probably pulling too hard. a lot of times I’ll see people you know
just cranking on it, but a stretch should really be just tension maybe slightly
uncomfortable, but definitely tolerable. so 30 seconds then relax it, and do that
3 times. the next one is going to be a hamstring stretch. so you can actually
just keep the strap or the rope whatever you have in the same spot, and then just
lie down on the floor. if you can’t get on the floor that’s ok, you can do these
on your bed, you can do them on a couch, you don’t have to get down on the floor
if you have a hard time getting up off the floor. for the hamstring stretch, I
always like to prop up the other side. you don’t have to but I feel like it
takes a little bit of pressure off my back. sometimes people say they feel a
better hamstring stretch with them both down, but I personally like it just to
give you that little bit of tension taken off of your back. so again with the
stretch, you’re using the strap to pull up your leg. you’re not actively lifting
your leg. I think a lot of times people want to kick it up, but you’re really
just nice and relaxed. try and keep your knees straight. try not to bend your knee
and you’re just gonna pull it up until you feel stretching those hamstrings
because the hamstrings then cross the other way on that knees. so they’re all
the way up here at the hip and they come down they cross that knee joint. so again
if they’re tight, they might be causing some of that knee pain. now see how you
want to keep that knee straight. I’m bending my knee cuz I want to come
up higher. well then I’m not getting that hamstring stretch anymore because I’m
bending the knee and that crosses the knee joint. so make sure that knee’s
straight. if you come up here and it starts to bend, then bring it back down a
little bit. if you want to get a combination stretch, you can stretch your
calves while you’re doing it as well, but I always like to isolate it out just so
you can really feel what you’re stretching because then if your calves
are really tight, then you might not be feeling the hamstring stretch. so again
this is 30 seconds. you want to do that three times in a row and then come back
down. each time just to kind of relax it and let those muscles reset. so as I was
talking about in the beginning with using heat and cold. for heat, you want
in general to do before you start doing your exercise and stretches. and so the
folks at Cureve natural therapies have these really cool gel packs that are for
hot and cold. and the reason I like that and you can see in here is you take this
out. and mines mines in the cold right now to cool everything to ice it back
down. but you can also use it for hot. so you
don’t have to buy a whole lot of things. so in general if I was having some knee
pain, or if I just wanna stretch in general I would do heat first for about
15 to 20 minutes, even 10 minutes is fine. you can do that just to warm up those
muscles help get the blood flowing circulating get everything kind of loose
and ready to get stretched. and then after you do your exercises then you
want to use ice to kind of cool everything back down. if you’ve caused a
little bit of inflammation, which is fine, then you’re just kind of calming that
back down. so you can see here this one is great for a knee wrap because you have
the strap on the bottom, and you have the strap on the top. and it really does
full-coverage and that’s what I like because a lot of times you know a
smaller little ice pack is gonna be fine, but if you are really trying to either
warm some stuff up or cool something back down,
even if it’s like you’ve just got the injury and you want to get some ice on
it to prevent some of that swelling. see how it comes all the way here and here?
and as we’ve been talking about, your calf muscles come up and cross the knee.
your hamstrings, your quads, those IT bands, those adductors, you
know they’re all along the leg. they’re not just at the knee. so when you have
this nice you know large hot and cold gel pack, it does a good job of covering
that whole area. so I’m not just you know getting my knee cold or hot, I’m getting
the whole area which is really what you want because that’s what you’re working.
you’re working the whole leg because the muscles are down here and the muscles
are up here as well. and so you can see it’s got these nice long straps as well,
and they’re stretchy, so you can get some nice compression in there as well. if you
wanted to even then cross it a little bit so you get some compression around
that knee that works as well. so it’s got a really nice component to it having the
nice straps that are large that they’re not these small straps that you can
barely get around. it molds to my knee or to my body part very very well and then
again I think the coolest component of these gel packs and then the wrap itself
is that you can heat it and you can use it for cold, so you don’t have to have
all these bunch of different ice packs and hot packs and stuff. it’s a kind of a
one-stop shop. and so if you’re interested in purchasing any other Cureve natural therapy products, you can click on the link up there. so now we’re
going to go into a quad stretch. so the quad muscle is a big one for knee
pain because it’s connected to that kneecap or that patella. and so if it’s
tight, pulling on that kneecap, then the kneecap sometimes isn’t tracking right.
sometimes it’s sitting too high and that can cause a lot of pain. so if you still
have your strap and you’re using it and it’s already on on your leg, it’s easy
just to kind of continue all the way around. I’m gonna switch sides just cause
I’m gonna roll over onto my stomach and I want you to be able to see the closest
side. but this time you want to take the loop and go ahead and put it around your
ankle. so it’s not around your foot, it’s around your ankle this time. and
then you’re just gonna kind of roll over and what I like to do is hold the strap
like this so it comes around my shoulder. you want to be comfortable when you’re stretching because again you want to be
very relaxed. so if you need to lie all the way down, go ahead and do that. I’m
just propping up so I can talk to you. so then you’re just going to take the strap
and just start pulling trying to bring your foot as close as you can towards
the bottom area. so you should feel it in your quad right on the front of your leg
that’s touching the floor right now. so again it shouldn’t be painful, it should
just be some nice tension, a little bit uncomfortable. so again you want to hold
it for 30 seconds and do that 3 times. so now going into a little bit of
strengthening. the big thing with strengthening the knee for knee pain is
when you’re first starting off, you want to start pretty gently .you don’t want to
go into big exercises because you might just irritate it more. so starting off
just doing a quad set it’s probably going to be the easiest thing to do. so
with the quad set I like to put something underneath my knee to start
off with. you want a little bit of a target. you can use a little cut up pool
noodle like this is. you can take a towel and roll it up, but you just want to have
something that’s a little bit of a target. so with a quad set, what you’re
doing is you’re contracting your quad muscle to try and straighten out your
knee or push it down into the floor or whatever is underneath it. but your heel
needs to stay on the floor – sometimes people do this and you’re not exactly
getting the right exercise if you do that. you want to keep a heel down and
you want to imagine that you’re pushing down that knee as hard as you can into
the floor. and you should see this muscle contract or set as in a quad set. hold it
for about three to five seconds and then relax it. and so you’re just going to be
doing about maybe 10 of them, doing that hold. you can do a couple sets if you
want to a couple times throughout the day. so they’re pretty easy to do so you
can do these while you’re watching TV, while you’re doing some work, and just
kind of really get that muscle working. because a lot of times, that quad muscle
is what’s contributing to that knee pain. so the last exercise is just going to be
a simple heel raise or calf raise. and so this just works those calves.
and again since they cross that knee joint, you want to make sure to work those
because sometimes those are a part of the knee problem as well. so put your
feet about shoulder width apart and then all you’re going to do is come up on
your toes lifting your heels. the important part of this is to slowly come
back down. really control. so you’re not doing this
just using momentum because that’s not really doing anything but nice and slow
coming up, and nice and slow coming back down. make sure and hold on to something
if you need to. don’t try these the first time without holding on to something. you
can even just go to your counter top and do that, and then eventually then you can
just kind of maybe go to one hand, one finger, so you’re working it just a
little bit more. again just starting off with maybe ten couple sets of those
couple times a day just to really start getting those muscles working again. whew
that was good. now I’m cooling down with ice only about 10 to 15 minutes when
you’re using ice that’s all you need, but it feels really good right now after
working it out. if you’re interested in purchasing purchasing any of the Cureve
natural therapy products, make sure you click on the link up there, and don’t
forget to subscribe by clicking down there. and remember, be safe, have fun, and I hope you feel better soon.

Pro Mag Pain Relief Cooling Gel with Magnesium Review – Ask Doctor Jo

Pro Mag Pain Relief Cooling Gel with Magnesium Review – Ask Doctor Jo


hey everybody it’s doctor Jo, and the folks
at Pro mag sent me some of their products to try for pain relieving and
performance. so let’s get started. so the first product here is their pain relief cooling gel, and then they also have a
performance gel. and so I’m going to talk a little bit more about the pain
relieving gel to start off with. so what’s really cool about this is a lot
of you always ask me are there some alternatives instead of just taking pain
medication and the pro mag really prides itself on being all-natural. and one of
the key things they have for the pain relieving gel is menthol. and so menthol
has a nice cooling effect and there are some other essential oils in there but
the menthol is what I really like. and there’s some other products out there
that have that. and so when you put it on your body, you get this nice kind of
cooling effect that starts off slow. when you first put it on, you don’t quite feel
it and then it kind of ramps up and it’s really nice and it just kind of takes
away the pain, especially at a specific area. but one of their biggest things is
that they have magnesium in there. and if you know much about magnesium, a lot of
studies show that a lot of people are deficient in magnesium, and magnesium has
a lot of great things to help out with muscle cramps, high blood pressure, even
things like anxiety and depression. and so when you’re doing something topical
or transdermal on the skin, the idea is it’s going right to where you want it to.
so for me I’ve had my hip surgery not too long ago, a couple months ago, and
every once in awhile that still acts up a little bit. if I turn it really quickly,
but especially at night when I’m not able to pay attention as much. and so
when I put this on it first of all made it feel really good because it had a
nice cooling effect and when I’m sleeping I like to be a little bit
cooler, so that was pretty awesome, but the magnesium component of it really
helps too because it helps with you know those muscle cramping, the irritation. I
believe I got a little bit of tendinitis in there and it really did feel like it
helped, and I didn’t have to take you know an anti-inflammatory or some kind
of pain medication orally that sometimes that
sometimes upsets your stomach. so there there is some research out there that shows that going
in through the skin, that transdermal application, is a little bit better than
oral supplementation, but it’s you know as some of its mixed out there, but my thing
is if you try it and it feels good, why not have the magnesium component as well
that might help with other benefits. so it’s really neat I like it. a little bit
goes a long way. so I’m gonna put it on. I like it kind of on my legs here because
when I’m running and stuff you know for my shins or the shin splints and things
like that, and then I also put it on my hip where my surgery site was. and so
like I said, you know just a little bit goes a long way and you see it’s got a
cool little green color to it. and so I just put this and then I’m just gonna
rub it in. and so when you first rub it in this it’s a little cool, but again it
doesn’t have that quick effect until it just kind of ramps up a little bit. so
it’s got that that nice menthol scent to it. and some people aren’t fans of
that, I actually like it. it clears out my sinuses it makes it you know smells and
gets that clearness in there. so that’s always really nice and so you just rub
it in really nice and then you’re done and you can and go with it. and so
probably in about two or three minutes I’ll I’ll let you know I really kind of
start feeling it. and so I think it’s a really good option for getting some pain
relief especially to a specific area and not having to take actually medication
that might have some side effects to it. they also have their performance gel
which is some, I think they originally geared it towards athletes to help out
you know like with muscle cramping and fatigue and things like that, but anybody
can use it especially if you want that magnesium component. so I’m gonna put the
performance on my other leg and and the the the main difference is the
performance doesn’t have the menthol or a couple other of the essential oils
that are the actual pain relieving part. so this is really just more for getting
that supplement into your body, and again you can put it on different parts of
your body a couple times a day. and so this one doesn’t have much of a scent to
it at all. I think I think I can smell a little bit of the aloe in it which is
really nice as well because aloe has a great kind of healing component as
well. so if you want to check out all the minerals and things that they have their
website is great it goes into detail about what it helps for and what it is,
but I really like especially the pain relieving one because, it could be the
placebo effect, but I really did feel like it helped for me. so if you’re
interested in purchasing any of their products or maybe even a cool shirt,
make sure and click on the link up there, and don’t forget to subscribe by
clicking down there. and remember be safe, have fun, and I hope you feel better soon.

10 Best Back Pain Relief Exercises & Stretches (Basic) – Ask Doctor Jo

10 Best Back Pain Relief Exercises & Stretches (Basic) – Ask Doctor Jo


oh good. hey everybody it’s Doctor Jo and
my unicorn Kali. and today I’m gonna show you my top ten back exercises and
stretches. so let’s get started. so the first exercise is just going to be a supine pelvic tilt. so with the pelvic tilt, you
usually want to hold it for about 3 to 5 seconds, and you can just start off with
five to ten and work your way up from there. for supine pelvic tilt, lie down on
the ground with your legs propped up, feet flat on the ground, and imagine that
you’re trying to squish your hand if it goes underneath you. so push down, rotate the hips, and come back up. number two is bridging. so bridging is
the same, maybe just start off with about five to ten. for bridging, bring both
knees up and put your feet flat on the ground. you can put your arms by your
side and then lift your bottom up off the ground just to about level. so you
don’t want to arch your back, and you don’t want it sagging, just bring it up
level, and then slowly come back down. so number three is a figure 4
piriformis stretch. so since this is the stretch, you want to hold it for 30
seconds and do it three times on each side.
for a figure four piriformis stretch, lie on your back with your knees propped up.
take the leg of the side that you want to stretch, and cross your ankle over to
the other side like you’re making a figure four. then grab the bottom of the
leg on that side and pull up towards you, holding that stretch. number four is a child’s pose. so again
this is more of a stretch, so you want to hold it for 30 seconds and do it three
times. for the prayer stretch, start off sitting on your feet, and then you’re
going to push your arms straight out in front of you on the ground holding the
stretch. oh my goodness, oh my goodness, what’s number
five? number five is the cat dog stretch. so with this one you want to hold it for
maybe five to ten seconds going back and forth about five to ten times each way.
for the cat dog stretch get on all fours. you’re going to arch your back like a
cat and tuck your chin in and then drop your back down and pick your head up. so
in, out. number six is a single knee to chest. this
is another stretch, so you want to do the 30 second hold, three on each side.
for a single knee to chest bend both knees up. then take your hands and grab
underneath your thigh and pull towards your chest, holding that stretch. number seven sleepy unicorn double knee
a chest. so again, this is still a stretch of 30 seconds, three times. for a double
knee to chest stretch, prop both knees up. then grab underneath both thighs and
pull your knees towards your chest, holding that stretch. number eight is a supine trunk rotation.
so really with this one, you can either do it as a stretch or an exercise. so you
can hold it for 30 seconds and go back and forth, or you can just do five to 10
on each side continuously back and forth. for a trunk rotation stretch, bend both
knees up and keep your feet flat on the ground. then just rotate your knees to
one side trying to keep the upper part of your body flat and hold that stretch. number nine is a hamstring stretch with
a strap. again since this is a stretch holding for 30 seconds, doing three on
each side. for hamstring stretch in supine with a strap, you can use a belt
or a dog leash. take the belt and put it at the ball of your foot. straighten out
your leg as much as you can. you want that knee to be straight. so if it bends,
then bring it back down a little bit. pull your toes towards you, and bring it
up till you feel a stretch and hold it. What’s number 10 Kali?number 10 is an IT
band stretch with a strap. so again 30 seconds, three on each side.
for an IT band stretch in supine with a strap, you can use a belt or a dog leash
if you have one. put it around your foot anywhere that’s comfortable. keep your leg
as straight as you can, locking out that knee, and then dropping
your leg over to the side until you feel a stretch through here. hold that stretch. so there you have it, those were my top
10 back stretches and exercises. if you like to help support my channel, make
sure and click on the link up there. and don’t forget to subscribe by clicking
down there. and remember, be safe sleepy Kali, have fun, and I hope you feel
better soon.

Upper Back Pain Relief – Ask Doctor Jo

Upper Back Pain Relief – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m going to show you the rhomboid stretch. so let’s get started. if you haven’t already make sure you click the
subscribe button down there. so this stretch is going to be a part of my
office stretching series, so it’s gonna be in real time. you can follow along
with me, and if you’re interested in finding out all the other stretches from
head to toe, make sure you click on the link up there. so we’re gonna just go
with a 30 second stretch. we’re gonna do a total of three and a little 10 second
rest in between. so I’ve got my timer ready to go, and I’ll kind of just
explain it as we get started. so let’s go ahead and start. with the first stretch
so the rhomboids are in the back, they kind of hold those shoulder blades
together. so you’re gonna clasp your hands together and you’re gonna punch
forward, and as you punch forward, you’re gonna tuck your chin in. so really just
trying to round out your shoulders. so if you watch a lot of my videos you know
usually I don’t want people to round out their shoulders, but to get that rhomboid stretch, you really just want to punch forward as much as you can, and
tuck that chin in. so you’re getting that nice stretch in your upper back area. so
the rhomboids are the ones that squeeze those shoulder blades, and they’re right
in between, and they connect into the spine and on those shoulder blades and
squeeze them in, so a lot of times those get really tight and irritated when
you’re sitting at a desk for a long time. maybe if you’re driving, or you know even
if you have to do a lot of lifting things at work, so this is a great
stretch to do. you can do it standing up. you don’t have to do it sitting down you
can even do it on the floor with your legs straight out in front of you, but
really just punching forward and tucking that chin in. and you should feel that
stretch in your upper back area and it feels really good. and it just kind of
lets everything be nice and relaxed. so again just kind of right through there
is where you should feel it and just kind of in between just get it nice and
relaxed and shake it out a little bit. and then go back into the last stretch
right here. so again punching forward far as you comfortably can, tucking in, try
and keep the lower part of your back straight though, so you’re not punching
forward like that you’re really just curling that top part forward and
punching as far as you can, getting that nice good stretch in there, and that’s
stretching should never be painful. it should just feel a little bit of tension
kind of stretch in there. so there you have it. a nice quick one just to kind of
loosen things up. again this is part of my office series of stretching. there’s
real time stretches going all the way head to toe, again if you want to check
that out, click on the link up here and if you want to help support my channel
click on the link up here to find out how. and of course don’t forget to
subscribe by clicking down there. and remember be safe (keep those muscles nice
and loose), have fun, and I hope you feel better soon.

Patellar Tendonitis Exercises & Stretches for Pain Relief – Ask Doctor Jo

Patellar Tendonitis Exercises & Stretches for Pain Relief – Ask Doctor Jo


oh hey everybody it’s Doctor Jo and Kali
and, yeah you got some secrets to tell me, today we’re going to show you some
stretches and exercises for patellar tendonitis or jumpers knee ohh you ready
to get started. so if you haven’t subscribed already,
make sure and click on the button down there. a great way easy way to know if
you have that patellar tendonitis or jumpers knee cuz a lot can be going on
with your knee, is usually the pain point tenderness is right up under the kneecap.
so a lot of times you have to push the kneecap up, and then if I pushed in that
space on my patient it would be really really tender, and they’d be like ooh I
want you to stop after pushing that kneecap up, but then if I bend their knee
and push the kneecap up and then just press on that area, usually it’s not very
tender. so that’s kind of a good way to know if it’s that patellar tendonitis
right up in there. so a pretty easy way to check that out. so to start off just
doing some patellar mobs or kneecap mobs, is a great way to kind of help get
everything loosened up because that patellar tendon is connected to that
kneecap. so with the patellar mobs, you want to be completely relaxed if your
muscles are tight like if you’re having to stress your body to go over and do it,
you’re not going to be able to move that kneecap. so even if you have some
irritation or inflammation in there you should be able to move that kneecap. so
to start off, I like to do the side to side because that’s usually the easiest
one. I know this is really kind of creeps some people out doing this and having
the movement, but if you can tolerate it and get through it,
it really helps loosen up that whole joint in there. so just a little
side-to-side. you don’t have to go too crazy with it, but you’re pushing in
medially you’re pushing out laterally, and just getting some good movement in
there. it might not move as much as mine, but I don’t have any knee issues, so my
moves pretty freely. and then after you do some side to side just maybe a minute
or two, then you can kind of grab it and then go up and down. so same kind of
thing, if you can tolerate doing it yourself
nice and relaxed that’s great, but if this movement just doesn’t feel good for
you or it gives you that icky kind of feeling, maybe you can get somebody else
to do it for you. but you’re not pushing down in that
kneecap and moving it, you’re really trying to kind of open up that space and
go straight up this way back and forth, instead of pushing your pressure
downward because and that’s just going to put more pressure in that groove in
there. so little up and down, little side side, a minute of each and that should
get it nice and loosened up for you. so after you do those patellar moves then
we’re going to start doing some stretching because a lot of times with
that patellar tendonitis it comes from tight quads, tight hamstring, and tight
calves, and then weak gluts in the back. so we’ll do some strengthening at the
end for that as well. so the easiest way I like to stretch quads is doing it on
your stomach and prone because then you don’t have to worry about keeping your
upper thigh in a position because the floor just kind of helps stabilize it. so
if you take a strap, if you don’t have a strap you can use dog leash, you can use
a belt, but if you want it to be something solid. so I’m gonna do this on
my left side when I roll over just so it’s closer to the camera, but you want
to stretch out whatever side is the one that’s painful for you. so put the strap
around your ankle and then you’re going to roll over onto your stomach and bring
the strap up and around your shoulder. so you’re in this position. you want to be
comfortable you don’t want to stress out the rest of your body. so if you want to
lie all the way down you can certainly do that, but what if you just take that
strap and start pulling your knee towards your bottom until you feel a
good stretch. you should feel that stretch in that quad right there, and you
might feel it at your knee if you have that patellar tendonitis. so you want it
to be a comfortable stretch. you don’t want it to be painful, so if you’re
barely able to tolerate ten seconds you need to back off it a little bit. you
just want to feel some tension, you don’t want to feel pain, but the further you
can go without pain will get a better stretch. so you’re going to hold that stretch for
30 seconds, and then do that a total of three times. a lot of times people will
ask me should I do both sides. I would say yes, do both sides if you have time
because most likely if you have a side that’s injured, you’re compensating so
the other side is getting overworked and it needs to be stretched out as well. so
the next stretch is a hamstring stretch. there’s a whole lot of different ways
you can stretch the hamstring as well, just like the quads, but an easy one to
do where you don’t have to have any equipment it’s just to put one leg
straight out. you can curl this one out to the side you can do them both at the
same time if you want to, I feel like you can get a little bit more of a stretch
doing just one at a time .you want to keep your knee down as straight as you
can, and you want to keep your back straight too. so you’re not curling
trying to touch your toes, I’m barely getting a stretch, you want to keep your
back straight and just bend forward at your hips because I’m getting more of a
stretch here on my hamstrings underneath then actually curling down and wrapping
around my feet. so keep that back nice and straight, bend forward, try and keep
that knee straight as well. if you pull your toes up towards you like that,
that’ll give you a little more stretch because that’ll activate your calves as
well. so again holding for 30 seconds, doing that three times both sides if you
have time for it. so then the next one is going to be a calf stretch. so if you
can’t quite get your toes to get that calf stretch while you’re doing your
hamstring, you can just do a calf stretch with a strap. so same kind of concept
where you want to use the strap to do all the work. so take the strap kind of
put it where the ball of your foot is and relax your foot. so you’re not
actively moving your toes towards you, you’re using the strap to pull pull that
those toes towards you. so I feel that stretch in my calf area. now if your knee
is bothering you, a lot you might feel it in the knee because those calf muscles
cross that knee joint just like the hamstrings cross that knee joint, so if
those muscles are tight that’s a lot of times why you have that pain in the knee.
so again same thing holding it for 30 seconds and then doing that three times
and then doing both sides if you have time and you can. so now we’re going to
go into some strengthening exercises. so the first one that I like to do is a
simple straight leg raise. so with the straight leg raise, it’s just like it
sounds, you want to keep your leg as straight as possible. so pulling up your
toes kind of helps lock out the leg, and I like to bend the other one just
because that takes some pressure off of your back, and then just nice and slow
come up to about level of the knee that’s propped up, and then slowly come
back down. so you want to go slow and controlled with this motion. you’re not
going fast and just using momentum, you’re really kind of squeezing that leg
tight getting those quads working, getting those hip flexors working, and
getting some strengthening in there. that nice controlled especially going back
down. don’t let it just plot back down. so I would say start off with about 10 to
15 of those and then you can bump up the sets and the reps as you feel stronger,
and then add some weights if you need to. so then you’re going to roll over onto
your side. so now this one would be the one that you’re working. I’m just rolling
over so I can see you. so this is going to be an abduction in sidelying, and what
you want to do with this one again, get comfortable. so if you want to lie all
the way down you can make sure that your hips are perpendicular to the, excuse me,
perpendicular to the floor. you want to keep those toes tight again to keep that
leg nice and straight, and when you come up you want to go back just a little bit.
so it’s not coming straight up, it’s going up and back and leading with that
heel. so it’s not coming up this way, but it’s coming back leading with that heel
and then coming back down. and that’s really gonna work that glute med right
there. so keeping your whole body in a pretty
straight line, going back just a little bit, but keeping those hips perpendicular.
so you’re not rolling back with those hips as you go up, you’re really just
kicking it back, leading with that heel. so same thing 10 to 15 and just kind of
working your way up from there. and then you’re going to roll over on to your
stomach. and then you again now your glute max working a
little bit. so whatever is comfortable for you you, lie all the way down if
that’s comfortable, I’m just going to prop up a little bit so I can see you a
little bit better. but keep that leg nice and straight. so it’s this one we’re
working on and then pull those toes to get that leg staying straight and then
just lifting up. now on your stomach when you’re lifting up you’re not going to go
very high .your knee might Bend just a little bit. that’s okay but try and keep
it as straight as you can, but keep your hips on the floor. so it’s not coming up
like that, it’s really just lifting it. so if you don’t feel like you’re going
high, that’s okay that’s still working the muscle. and then after you do those,
bend your knee and then just lift your foot up towards the ceiling. so now
you’re doing this motion and again that’s working those glutes in the back
to help that strengthening. so again 10 to 15 of those work your way up if you
have time to do both sides and definitely do both. so now you’re gonna
do some bridging. so this is again going to work those glutes and those
hamstrings as well. with bridging I really like to tell people go slow and
do one segment at a time. so when you come up, you’re gonna go up nice and slow
and then as you come down really one segment of your back at a time. so you
don’t have to do it like one piece at a time, it can still be smooth but really
come down with the upper part of your back first going down to your lower back.
so that really just kind of works everything out, and then it’s making you
control that movement to get some better strengthening going on in there. so same
kind of thing 10 to 15, if that becomes really easy then you can do two sets of
10 20 15 as you go. and so the last exercise is probably one of my favorite
exercises because it looks really easy but it’s harder than it looks and
they’re called the clam shells. so same thing I’m propped up on my elbow
but you know get in a comfortable position because you don’t want to
irritate anything else while you’re working it. so the leg that you’re
working is up on top, but again you probably want to do both
sides. so you’re going to bend your knees bring them up a little bit, and then have
your knees on top of each other and your feet on top of each other. your feet are
gonna stay together, your hips are going to be perpendicular to the floor, again
so they’re not rolling back. if you feel like they’re rolling back you might need
to scoot up against the wall because if they’re rolling back
you’re not working the muscles that you need to be working which is the glute
med here. so the top knee just comes up a little bit off of the other one, but
you can see my hips are really staying in one spot, so it’s not this, it’s not
coming up like that, it’s really keeping that in one spot and just lifting that
knee keeping those feet together. so again this looks simple, but if you’re
doing it correctly when you get to about four or five you’re really gonna start
feeling it the first couple times you do it. but if you can get to 20 25 easily, and
there’s no problem, you can add an ankle weight to the top leg or you can add a
resistive band all the way around over your thighs and then still do that same
motion and get some extra resistance. so those were your stretches and exercises
for patellar tendonitis or jumpers knee. if you’d like to help support my channel,
make sure and click on the link up here, and don’t forget to subscribe by
clicking over there. and remember be safe, yeah, have fun, and I hope you feel better soon.