Month: April 2022

Stretches and Exercises Index

Upper:

Head and Neck

• Best Scalene Muscle Stretch – Wizard of Health
• How to Stretch Your Scalenes Properly – Osteo and Physio
• Neck Pain Gone! Daily Stretches for Neck Tightness and Pain
• 20-Minute Neck Pain Relief Routine – Dr. Jo
• Neck Pain Stretches and Exercises – Dr. Jo
• Thoracic Outlet Syndrome Stretches & Exercises – Dr. Jo
• First Rib Self-Mobilization Stretch – IAOM-US

Shoulder and Scapula

• Thoracic Outlet Syndrome Stretches & Exercises – Dr. Jo
• Tight Shoulder Stretch with Coach Grace
• Shoulder Scapular Retraction Exercise – stoneclinicPT
• Scapular Retraction (with hands behind head) – NUH
• 10 Winged Scapular Treatments – Dr. Jo
• Infraspinatus Stretching – Livestrong.com
• Best Pec Minor and Pec Major Stretches – Orth EVAL Pal
• Shoulder Pain Relief Stretches – Dr. Jo
• Understanding Shoulder Pain and How to Fix It Fast – Bob & Brad
• Brugger Postural Relief Exercise

Spine

• How to Foam Roll Your Spine and Paraspinal Muscles – Dr. Ben Kim

Upper Back

• Two Simple Movements for a Strong and Health Back – Dr. Ben Kim

Upper Arms

• 13 Supraspinatus Rotator Cuff Tear Stretches & Exercises – Bob & Brad
• 10 Best Rotator Cuff Pain Stretches – Dr. Jo
• Rotator cuff stretches are great for the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), as well as the muscles around the shoulder that connect to the scapula and can cause shoulder pain and rotator cuff pain.
• 10 Best Rotator Cuff Exercises for Strengthening – Dr. Jo
• 8 Easy Ways to Stretch Your Infraspinatus & Teres Minor – Chris Melton

Elbow

Lower Arms

Wrist and Hands

• Wrist Tendonitis Treatment for Pain Relief – Dr. Jo
• Wrist Pain Relief – Dr. Jo

Middle:

Ribs in Front

• Our Top Exercises to Help Anterior Rib Pain – Osteo and Physio
• Costochondritis Treatment – Dr. Jo

Middle Back

• Back Pain Relief Stretches – Dr. Jo
• Chest Stretches for Tight or Sore Muscles – Dr. Jo

Lower:

Lower Back

• Two Simple Movements for a Strong and Health Back – Dr. Ben Kim
• Lower Back and Hip Stretches

Groin and Hips

• 7 Groin Strain Stretches & Exercises – Dr. Jo
• Groin Strain Stretches & Exercises – Dr. Jo
• Top 7 SI Joint Pain Stretches & Exercises – Dr. Jo
• Absolute Best Self-Treatment for S.I. (Sacro-iliac Pain) Stretches & Strengthening – Bob & Brad
• Piriformis Syndrome Stretches & Exercises – Dr. Jo
• Piriformis syndrome is literally a pain in the butt. The sciatic nerve runs underneath the piriformis muscle. When it gets tight and irritated, it often presses on the sciatic nerve causing symptoms of sciatica.
• 5 Best Sciatica Stretches for Piriformis Syndrome – Dr. Jo
• Standing Step-Behind Piriformis Stretch (For Piriformis Syndrome and Sciatica) – Precision Movement
• How to Foam Roll Your Thighs and Hips – Dr. Ben Kim
• 5 Hip Pain Relief Stretches & Exercises You Can Do in Bed – Dr. Jo
• 😛 How to Do Squats Correctly to Get a Bigger Butt!
• Hip Pain Relief Stretches – Dr. Jo
• Gluteus Medius Exercises for Beginners – Dr. Jo
• Gluteus Maximus Strain Stretches & Exercises – Dr. Jo
• Lower Back and Hip Stretches
• Donkey Kicks

Thigh

• How to Foam Roll Your Thighs and Hips – Dr. Ben Kim
• Foam Rolling – IT Band
• IT Band Syndrome Stretches & Exercises – Dr. Jo
• Tight Hamstrings Relief – Dr. Jo
• Hamstring Strain Stretches & Exercises – Dr. Jo
• Foam Rolling – Hamstrings
• Foam Rolling – Quads

Knees

• 6 Seated Exercises for Knee Pain
• Tibial Stress Fracture
• KT Tape: Inner Knee
• KT Tape: Shin Splints
• Shin Splints? Or Do You Have a Stress Fracture? 3 Signs Tibia Fracture
• STOP These 5 Habits or Your Knee Pain May NEVER Go Away! – Bob and Brad
• Knee Pain Exercises – Physical Therapy for Knee Pain – Jessica Valant Pilates
• 5 Knee Pain Relief Stretches & Exercises You Can Do In Bed – Dr. Jo

Calf

• Calf Pain or Strain Stretches & Exercises – Dr. Jo
• Foam Rolling – Calves

Ankle and Feet

Posture:

• 5 Best Ways to Improve Your Posture – Dr. Jo
• Sharpened Romberg Test

Miscellaneous:

• 😃 My Concussion Recovery Program 🌺 (April 2022)
• 😃 My Post Lipoma Surgery Physical Therapy Exercises 🌷 (03/04/22)
• 🤸‍♀️ My At-Home Physical Therapy Exercises 😃 (05/05/22)
• 😁 My TMJ Physical Therapy Exercises 🌺 (April 2022)
• 🤸‍♀️ Physical Therapy Exercises from December 2022 😃 (12/27/22)
• Causes & Treatment For DOMS – Delayed Onset Muscle Soreness
• Daily Energy Exercises – Donna Eden
• 6 Yoga Exercises for Tired, Strained Eyes
• 10 Best Trigger Points & Muscle Knot Stretches – Dr. Jo
• 7 Chair Yoga Poses
• Standing Stretch Routine
• Better Sleep Yoga Workout – Darebee
• 30 Minutes Mobility Exercise Routine – Dr. Ben Kim
• Real Time Full Body Stretching Routine – Dr. Jo
• Total Body Stretch – Great for Beginners – Dr. Jo
• The Best Sleeping Position for Back Pain, Neck Pain, and Sciatica
• Proper Sleeping Position Tips – Dr. Jo
• Morning Energy Routine – Carol Tuttle
• Energizing Morning Stretching Routine
• The Pain-Free Fix – Mobility Stretches
• Morning Qi Gong – 10 minute exercise
• Morning Qi Gong – 20 minute exercise
• Evening Qi Gong – 10 minute exercise
• Evening Qi Gong – 20 minute exercise
• Pilates Exercises for Beginners
• 15 Bad Habits Killing Your Joints- What To Do Instead
• Two Sleeping Positions You Must Avoid – Bob and Brad – 060121
• How to Remove Negative Energy and Clear Energy Blocks
• 🤸‍♀️ Physical Therapy Exercises from December 2022 😃
• My Physical Therapy Exercises 2024