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Title: How to Use a Cane to Stretch Your Shoulder

Today I want to show you 3 Simple exercises using a dowel (a stick) to stretch your shoulder. You could also use a cane, a broomstick, a mop, or even an umbrella.

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Title: 3 Shoulder Stretches with Shoulder Pulley

Today I want to show you three shoulder stretches using over the door shoulder pulley. These exercises are useful for increasing shoulder flexibility.

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Title: How to Use Foam Roller to Increase Shoulder Flexibility

Today I want to show you three exercises using a foam roller to increase shoulder flexibility.

For the first exercise, put sit in front of a table. Put the foam roller on the table in front of you. Put your hand on top of the foam roller. From this position, slide your arm forward across the table on top of the foam roller. Let your arm stretch until you feel a strong stretch. Start to return to starting position when you start to feel discomfort. Repeat this movement for up to 10 repetitions, for 3 sets.

For the second exercise, sit next to a table. Put the foam roller on the table next to you. Put your hand on top the roller. Let your arm stretch until you feel a strong stretch. Start to return to starting position when you start to feel discomfort. Repeat this movement for up to 10 repetitions, for 3 sets. This is similar to the first exercise except it is at a different angle.

For the third exercise, again sit next to a table. Put the foam roller on the table next to you. From here, rest your armpit on top of the foam roller. Position your body so to e back of your armpit rests on top of the roller. This targets your latissimus dorsi muscle. Let let pressure of the roller sink into the muscle. If there is tension in your latissimus dorsi muscle, you may feel some tenderness in the muscle. If you have any sharp pain doing this exercise, this might not be a good exercise for you. This is not an appropriate exercise if you have a lot of inflammation and swelling in your armpit. If this is the case, icing your shoulder or armpit may be more helpful for reducing inflammation. If you don’t have sharp pain and just some sensitivity or tenderness, just hold the position for a minute or two or as long as you could tolerate. If you feel any numbers or tingling in your fingers when you do this exercise, you might have held the position for too long.

Foam roller Amazon Affiliate link (use this to support my content)

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Title: How to stretch the knee with a wall (great for swelling!)

Today I want to show you how to use a wall to help you stretch your knee. This is very helpful for stretching and elevating the knee after a knee surgery.

First you sit next to a wall on the floor or on a bed. Lie down on your back and at the same time put your legs onto the wall.

To straighten the knee, use your hands to help push the knee straight. Hold the stretch for as long as you could tolerate. Put the legs down to rest. Repeat for 3 sets.

To bend the knee, slide your feet down the wall with the help of gravity. If you could tolerate it, you could even put the other leg’s ankle on top of the leg that you are stretching for a more intense stretch. Hold the stretch for as long as you could tolerate. Put the legs down to rest. Repeat for 3 sets.

All footages used in this video are obtained from either Storyblocks or original footage.

Disclaimer: Please consult your local doctor or physical therapist before attempting these exercises. These exercises are specific to my needs and are what work for me. You are responsible for any injury that might occur while attempting these exercises.

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Title: How to use yoga strap (stretching strap) to stretch the knee (after knee surgery)

Today I want to show you how to use a yoga strap or stretching strap to help in stretching the knee after total knee replacement surgery. Today’s exercises apply only to those who could straighten the knee completely as well those who could bend the knee to 90 degrees. If you have a hard time straightening your knee completely or if you have a hard time bending your knee to about 60 degrees, today’s exercises may not be appropriate for you. Instead, my video from last week would probably be more appropriate for you.

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Title: How to use ankle weight to stretch the knee after total knee replacement

After total knee replacement surgery, the knee becomes very stiff due for swelling. However, a total knee replacement is very stable. It is structurally ready to tolerate walking and stretching. It is recommended for a knee to immediately start stretching after the total knee surgery because it could get stiff extremely fast. One of the worst outcomes of a total knee replacement is a knee that cannot straighten completely. The second worst is a knee that cannot bend to 90 degrees of knee flexion.

Today I want to show you how to use an adjustable ankle weight to help in stretching the knee after total knee replacement surgery. Today’s exercises apply only to those who have a hard time straightening the knee completely as well those who have a hard time bending the knee to 90 degrees. If you can easily straighten your knee as well as easily bend your knee to 90 degrees, today’s exercises would be too easy for you.

To use the ankle weight to help straighten the knee, start by lying down on your bed. Put a towel roll under your ankle. From this position, put the ankle weight on top of your knee. Try your best to relax your leg. Take slow and deep breaths to help you relax. Stay in this position for 5-10 minutes. Rest for a few seconds and do the stretch for 2 more sets.

To use the ankle weigh to help bend the knee, put the ankle weight on your ankle. Sit at the edge of a high chair or a high bed. Make sure the seat is high enough so that your foot doesn’t touch the floor. Let the leg relax as much as you can and let the weight is the ankle weight stretch the knee into more flexion range if motion. Hold this position for 5-10 minutes while taking slow and deep breaths. Repeat for 3 sets.

All footages used in this video are obtained from either Storyblocks or original footage.

Disclaimer: Please consult your local doctor or physical therapist before attempting these exercises. These exercises are specific to my needs and are what work for me. You are responsible for any injury that might occur while attempting these exercises.

Adjustable ankle weight affiliate link

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Do you have pain in your shin that hurts with every step? Does your shin or knee hurt more when you bend your ankle when driving? Today I want to show you three easy things you can do at home to fix your shin pain. I will show you how to warm up, massage, and stretch your shin muscle called tibialis anterior.

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Have you ever had increased low back pain when you get in or out of bed? Today I’m going to show you a technique that may help to minimize the pain that you get when you get in or out of bed. Physical therapists use this technique to help post-op patients get out of bed after a back surgery. This technique is called the log roll technique.

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Low Back Pain When Picking Up Things?

Do you have difficulty picking up things from the floor? If you do, one of the possible causes would be stiffness in your lower back. Another cause could be instability of your lumbar spine. Yet another possibility could be the weakness in your legs. Today I want to show you three exercises that address each of these three possible issues to help you have an easier time picking things up from the floor.

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Difficulty Turning Doorknobs/Keys? Try These Exercises!

Do you have difficulty turning keys or doorknobs? Maybe difficulty turning a screwdriver? If you do, you might have tightness or weakness of the wrist. Today I want to show you two exercises to help you have an easier time turning doorknobs/keys/screwdriver.

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Difficulty Putting on Socks? Try these stretches!

Do you have difficulty putting on your socks? If have trouble putting on your socks, one of the most likely reasons is the stiffness in your hip joint. Today I want t show you three stretching exercises to improve your hip flexibility to help you put on your socks easier!

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3 Levels of Side Planks to Fix Chronic Low Back Pain

Do you have chronic low back pain? Have you been doing your physical therapy exercises whether it is stretches or core exercises like supine for taps or even planks? The pain still won’t go away? Maybe it is time to start practicing side planks! The oblique muscles also help with stabilizing the spine, so that extra stability might be just what you need!

Today I will show you 3 levels of side planks that are great for beginners, starting from the easiest one!

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3 Exercises to Fix Low Back Pain with Prolonged Standing (Beginner Planks)

Do you have increased low back pain or discomfort with prolonged standing? If you do? You might need to increase your core endurance. Today I’m goin to show you how to increase your core endurance for standing position.

The best exercise to increase core endurance for standing for prolonged amount of time is the plank exercise. Today I will show you three levels of planks for beginners, starting from the easiest one.

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Today I want to show you 3 levels of supine core exercise profession for low back pain, starting from the easiest level.

If you have low back pain, you need core stability. There are many types of core stability exercises: supine core progression, plank progression, side plank progression, and prone core progression. Today I want to go over the supine core exercise progression.

The word supine means lying down on your back, so all the exercises in this video involves doing core exercises lying down. I will also emphasize the importance of activating your Transversus Abdominis muscle (TA) during these exercises. Without activating the TA, these exercises do nothing for your core stability.

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3 Stretches for Low Back Pain

Today I want to show you my favorite 3 stretches for low back pain. I do these three stretches every day, and I also try to do them when I injure my back. Of course, I prescribe these three stretches to my patients almost every day.

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3 Stretches You Need to Know for Frozen Shoulder

If you have constant burning pain that came out of nowhere and it just doesn’t go away, you might have frozen shoulder (adhesive capsulitis)! Today I’m going to show you three simple stretches that are appropriate for all stages of frozen shoulder rehabilitation!

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How to Stop Tennis Elbow Pain Instantly

Today I will show you two ways to instantly decrease tennis elbow pain without using any medication.

Amazon affiliate link: tennis elbow brace