Stretches and Exercises

1. 04/15/24:

a. Lower Trunk Rotations:

b. Heel Slides:

2. 04/15/24:

a. Sciatic Nerve Glide:

b. Seated Piriformis Stretch:

I have been doing sitting squats for the past few months. I just increased it to 7 sets of 10 two weeks ago and plan on increasing it to an additional set of 10 each month, until I get to 10 sets of 10. I’ve noticed recently that even though my weight is the same, but my butt is firmer and bigger now. 😃 Someone also just recently complimented me and said that I have a sexy butt! 😜 Remember! Butt goes back first, then bend your knees. Chin goes straight.

• Session 1: 03/24/22
• Session 2: 05/12/22
• 1. Self-Care Program for Temporo-Mandibular Disorders (TMD):
• People with jaw problems can have problems in their TMJ(s) and/or the muscles of their jaw.
• Once a joint or muscle is strained, it can be easily reinjured.
• Total relaxation of the jaw joint and surrounding muscles is difficult. However, holding the muscles and joints in a relaxed position is very manageable with practice.
• The following suggestions should help:
• A. Ice or Heat Pack:
• a. Apply moist heat for 15 – 20 minutes, two to four times each day to the painful area.
• b. Also try using ice wrapped in a very thin cloth (or no cloth) for 5 – 10 minutes, two to four times each day. The ice may initially give you a “burning” sensation, this is normal. Keep the ice on the painful area only until you feel some numbness, and then remove it.
• Heat or ice can reduce joint or muscle pains and relaxes the muscles.
• c. You may also find that cold followed with heat may be useful. Experiment.
• B. Eat a Pain-Free diet:
• a. Avoid hard foods.
• b. Avoid chewy foods.
• c. Cut food into small pieces.
• d. Chew with your back teeth rather than biting with your front teeth.
• e. Do not stay on a soft diet for too long, and periodically increase the hardness / chewiness of your diet as tolerated.
• C. Chew your food on both sides at the same time to reduce strain on one side.
• D. Tongue up, Teeth apart, and Jaw muscles relaxed.
• a. The teeth should never be touching/resting together except occasionally they tough lightly with swallowing.
• b. Closely monitor your jaw positions.
• E. Avoid too much caffeine:
• Caffeine is “muscle tensing” drug and can make your muscles feel tighter.
• F. Avoid oral habits that put strain on the jaw muscles and joints.
• a. e.g. teeth clenching, teeth grinding, touching or holding the teeth gently together, biting cheeks / lips, pushing your tongue against your teeth, or jaw muscle tensing.
• b. Avoid biting on objects like pens or pencils.
• c. Do not chew gum.
• G. Avoid resting your jaw on your hand.
• H. Avoid activities which involve wide opening of the jaw such as yawning.
• a. Put your hand under your jaw to limit the jaw opening.
• I. Avoid stomach sleeping since this puts strain on the jaw and neck muscles.
• a. It’s best to sleep on your back.
• J. Use anti-inflammatory and pain reducing medications as necessary.
• K. Calcium is very important for the healing and the health of your TMJ and jaw muscles.
• a. Take up to 1200mg of Calcium supplement per day.
• 2. Self-Treatment:
• A. Stretches and Exercises: Once per day; 5 – 10 minutes total.
• a. Use your thumbs to gently stroke underneath your jaw.
• b. Use your index and middle fingers to gently stroke the tight area in your temples, and around your ears in a circular motion.
• c. Use your index and middle fingers to gently stroke the side of your face in a gliding motion. Always pull away from your jaw to avoid compressing the joint.
• B. Self-Release:
• a. Intra-orally: hold for 30 – 60 seconds; a few times per day.
• b. Suboccipital Release:
• i. With two tennis balls.
• ii. Relax onto the balls. Do not press head down into floor.
• iii. Duration: 5 – 10 minutes.

• Split the exercises into two days; twice a week each (05/05/22).
• 1. Head and Neck:
• a. Neck Stretches:
• Upper Trapezius / Levator Scapulae & Scalenes.
• b. Chin Tucks:
• Strengthens the deep neck Flexors & stretches the Suboccipitals.
• 2. Shoulders and Upper Back:
• a. Doorway Pec Stretch:
• b. Open Book (Thoracic Rotation):
• c. Shoulder Raise:
• d. Rows:
• e. Bicep Curls:
• 3. Lower Back and Hips:
• a. Crossover Stretch (Piriformis):
• b. Side Band Wall Stretch (QL):
• c. Crab Walk with Band (Glutes):
• d. Knee Plank –> Plank:
• 4. Legs:
• a. Side Lunge Groin Stretch:
• b. Squats:
• c. Band Bridges:
• 5. Miscellaneous:
• a. Lacrosse Ball / Tennis Ball Muscle Release:

• Stretches and Exercises Index
• 🧘 My Daily Routine and Stretches 🌸

• 🌺 1. 02/08/22: 3 times a week
• a. Scapular Retraction: 12 reps, 3 s hold
• b. Band Side Stepping: 2 reps, for 10 – 15 feet, place band on ankles
• How to Properly Perform Lateral Band Walks – E3 Rehab
• c. Squats (to chair): 12 reps
• 🌺 2. 02/15/22:
• a. Step Up with March:
• Step-Up with March – Mana Performance Therapy
• Alternatives:
• Band Bridges (See 03/01/22 – a)
• or
• Lying Bridges with Leg Lifts – Bridge with Alternating Leg Lifts (Balanced Movement)
• b. Doorway Pectoralis Stretch with Head Tilt – 2 reps of 30 sec each
• The Doorway Pec Stretch UPGRADED – Precision Movement
• End-range activation sequence
• Inhale through the ribcage – 3D Deep Breathing
• Keep the abdominals tight and depress the ribcage. Prevent hyperextension of the spine
• c. Scalene Stretching – 2 reps of 30 sec each
• Best Scalene Muscle Stretch – Wizard of Health
• Tip away and extend back from grounded arm (Mark)
• 🌺 3. 03/01/22:
• a. Band Bridges – 2 reps of 15 secs
• Banded Glute Bridge For IT Band Syndrome | San Diego Chiropractic
• Engage Your Core and Squeeze Your Glutes.
• Do Not Arch Your Lower Back when you Press Up.
• Bring Awareness to these Muscles.
• b. Band Monster Walks: 2 reps, for 10 – 15 feet, place band on ankles
• Strengthening Exercise for ACL: Monster Walks with Theraloop at the Ankles
• Band Around Ankles (Mark)
• Keep Feet Wide (Mark)
• Forwards and Backwards
• 🌺 4. 03/22/22: 3 times a week
• a. Muscle Energy Technique:
• Left leg up, Right leg down.
• b. Quadratus Lumborum (QL) Wall Stretch (Side Bending):
• Furthest leg from wall is behind the other.
• c. Chin Tuck:
• 🌺 5. 03/29/22:
• a. Band Bicep Curls:
• b. Tricep Extensions:
• 🌺 6. 04/19/22:
• a. Band Rows:
• b. Band Straight Arm Pulldowns:

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