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7 Hand Pain & Finger Pain Treatments - Ask Doctor Jo

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  • 7 Hand Pain & Finger Pain Treatments - Ask Doctor Jo

    11:11

    Finger pain and hand pain can be caused by many things including hand and finger arthritis, circulation issues, an injury, or just achiness in the joints. These 7 treatments should help. Purchase the iPalm 520s here: (affiliate link)

    Finger, thumb, and wrist range of motion movements are a great way to relieve pain in the hands and fingers. Make sure you are going through the full range of motion.

    Massaging the fingers, hand, and palm area is also a great way to not only relieve pain, but also improve circulation, blood flow, and sensation to the area.

    Finger extension stretches do a great job of working the joints of the fingers closest to your hand, which often are the most painful.

    You can also use a custom hand massager for pain relief like the Breo iPalm 520s. It uses pressure, heat and acupressure to increase circulation to help relieve pain in the hands and fingers.

    The last two exercises help with finger flexion and extension. Having strong fingers help relieve the pain.

    Related Videos:

    Hand Arthritis Stretches & Exercises:


    Hand, Wrist, Neck, & Shoulder Stretches & Exercises for Artists:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

    PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you toBreo for sponsoring this video and providing Doctor Jo with a free iPalm 520s to use.

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  • 7 Thumb Joint Stretches & Exercises

    5:14

    The joint at the base of your thumb that goes into your wrist, the carpometacarpal (CMC) joint, is a very common place for arthritis to form. These thumb stretches and exercises may help relieve the pain. More thumb exercises:

    Start off with a simple big opening and closing of your hand, but bend your thumb in first to get an extra stretch.

    Next, moving your thumb in all the directions can help loosen up the joint. Flexion, abduction, and adduction are the main movements.

    Then finger taps help with stretching and strengthening the thumb. Making links with your fingers and using them to pull on each other also help with strengthening.

    Finally, stabilizing the CMC joint to move the other thumb joints will help with overall movement.

    Related Videos:

    De Quervain's Syndrome Stretches, aka Blackberry Thumb:


    Thumb Range of Motion:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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  • Hand Arthritis Stretches & Exercises - Ask Doctor Jo

    3:28

    Hand arthritis is pretty common, and it can be very debilitating. Since the joints in the hand are small, you don’t have to do much to relieve the pain, you just have to keep them moving. These stretches and exercises should help your hand arthritis feel better. See Doctor Jo’s blog post about this at:

    You can set your arm on a table or flat surface to relax it, or if you don’t have anything available, you can prop your elbow up on your knee or thigh.

    Start off with a fist and warm up your wrist. With your palm side facing down, move your fist up and down at the wrist for flexion and extension. Now move it side to side in a radial and ulnar deviation movement. Ten in each direction should be fine since this is just to warm up the muscles.

    Next, you will keep your fingers straight, and take your thumb and touch each finger in the middle of your hand, and then spread them all back apart. You can do three times back and forth.

    Now bend your fingers at the joint closest to your wrist, still keeping the fingers as straight as you can. Bend down and back up gliding the tendons up and down. Now move to the next joint down the fingers. This time open your fingers, and then curl the top part of your fingers down for the stretch. Finally, go to the last joint farthest down the finger. You might have to hold onto the near part of your finger so just the last joint moves. Just start off with ten of each of these with a continuous movement.

    For the last stretch, start with all your fingers close together, and then spread them out as far as you can, just like you are fanning them out. You don’t have to do a lot of these exercises since these are small joints. 2-3 minutes, 2-3 times a day should be plenty.

    Related Videos:

    Hand & Wrist Stretches for Arthritis Pain Relief:


    De Quervain's Syndrome Stretches, aka Blackberry Thumb:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Peripheral Neuropathy Relief for the Hands - Ask Doctor Jo

    8:40

    Peripheral neuropathy in the hands is when there is damage to the peripheral nerves. This can also happen in your feet. These 7 treatments for peripheral neuropathy in your hands should help with pain relief. More hand stretches & exercises:

    Peripheral neuropathy often causes weakness, numbness, and pain. Stretches and exercises can help by improving the circulation and signal to the area.

    To start off, moving the joints in your fingers and your wrists will help loosen up the area and increase the circulation.

    Then some wrist flexor and extensor stretches will help with any tightness in the wrist and arm area.

    Next, you want to strengthen the hand and wrist area. Make sure you are doing flexion and extension exercises to help increase the blood flow and give feedback to your nerves.

    Finally, ending with a prayer stretch is a great way to open up the carpal tunnel.

    Related Videos:

    Peripheral Neuropathy Relief in the Feet & Legs:


    Hand, Wrist, Neck, & Shoulder Stretches & Exercises for Artists:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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  • 7 Best Tennis Elbow Pain Relief Treatments - Ask Doctor Jo

    15:08

    Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video will show you my top seven treatments for tennis elbow. Purchase the tennis elbow brace or armbar at

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

    PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Simien for sponsoring this video and providing Doctor Jo with a free Tennis Elbow Brace and Armbar to use.

  • 7 Easy Carpal Tunnel Syndrome Treatments - Ask Doctor Jo

    8:13

    These Carpal Tunnel Syndrome treatments are great for helping to relieve carpal tunnel syndrome pain, and they are easy to do just about anywhere. Buy the Workvie Lidocaine Roll On like I used in the video here: (affiliate link)

    Make sure you are properly diagnosed with carpal tunnel syndrome by your doctor or physical therapist first because nerve pain in your hand (that mimics the symptoms of carpal tunnel syndrome) can be coming from your wrist, elbow, shoulder, or even your neck.

    The first treatment is to do scar tissue mobilizations (STM) to the carpal tunnel area. Often scar tissue or adhesions form in that area causing pressure on the median nerve.

    Next are wrist flexor and extensor stretches. The tendons go through the carpal tunnel area, so it’s important to keep them flexible.

    Another great treatment is using a topical roll on like Workvie’s Vegan Lidocaine Roll On. It’s a great way to help calm down the pain through out the day, and while you are doing your stretches and exercises.

    Then there is the prayer stretch and ulnar deviation stretch. These are other great ways to stretch the carpal tunnel area.

    Finally is a modified median nerve glide. If there is scarring or adhesions around the nerve, this will help get it moving freely again.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

    PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Workvie for sponsoring this video and providing Doctor Jo with a free Vegan Lidocaine Roll On to use.

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  • 5 Simple Tricks for Hand Pain and Finger Pain

    11:31

    Famous Physical Therapists Bob Schrupp and Brad Heineck present: 5 Simple Tricks for Hand Pain and Finger Pain

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  • Hand & Wrist Stretches for Arthritis Pain Relief - Ask Doctor Jo

    3:29

    Hand & Wrist Stretches for Arthritis Pain Relief These hand and wrist stretches can help with arthritis pain relief or hand pain in general. Read Doctor Jo’s blog post about this video at

    Related Videos:

    De Quervain's Syndrome Stretches, aka Blackberry Thumb:


    Carpal Tunnel Syndrome Stretches & Exercises:


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    More Details About This Video:
    People often overlook stretching their hands, but they are just as important as the rest of your body. When your hands and fingers get stiff and painful, it can prevent you from doing simple everyday activities. Many times people will get a trigger finger which is a snapping of the tendon in your finger.

    The first stretches will be to loosen up your wrist. Make a fist, and at your wrist, bend your hand up and down into flexion and extension. Then you can go side-to-side into radial and ulnar deviation. You can open your fist and straighten your hands for an increased stretch. If that doesn't feel like enough stretch, you can give yourself some overpressure by using your other hand and push in the directions you are stretching. Now you are going to work you finger joints from the closest ones, or proximal interphalangeal joints (PIP), to the furthest away, distal interphalangeal joints (DIP). Gently bend at each joint group, and hold the area closest to you in place so movement is only at the desired joint. Lastly, you can get your thumb involved. Touch each finger to your thumb and work your way to each finger and back.

    Hand & Wrist Stretches for Arthritis Pain Relief:


    DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

  • 5 Best Carpal Tunnel Syndrome Stretches & Exercises - Ask Doctor Jo

    7:32

    These carpal tunnel syndrome stretches & exercises are great for carpal tunnel pain. They are easy to do just about anywhere and should help provide pain relief from carpal tunnel syndrome symptoms. More on carpal tunnel syndrome:

    Sometimes pain that presents as carpal tunnel syndrome can be coming from your elbow, shoulder, or your neck, so check with your doctor or physical therapist before assuming you have carpal tunnel syndrome and starting these exercises.

    The first two stretches for carpal tunnel syndrome are more of a warm up. You will make a fist, and do wrist flexion and extension. Then you will turn your fist up with the thumb on top for radial and unlar deviation. These will start loosening up the muscles in and around the wrist.

    Then you will go into full stretches for your wrist flexors and extensors. You can do them modified or the full stretch.

    The next carpal tunnel stretch is a prayer stretch. This really stretches the carpal tunnel area, and you might get some numbness and tingling with it. As long as it goes away when you stop, it should be okay to do.

    The last two stretches are for your pec or chest muscles and your anterior scalenes. Sometimes the pain comes from tightness in these areas at the chest and neck. So it’s important to stretch this area as well.

    Related Videos:

    Carpal Tunnel Syndrome Stretches & Exercises:


    Top 5 Wrist Pain Relief Tips:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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  • Carpal Tunnel Syndrome Pain Relief - Ask Doctor Jo

    3:03

    How to relieve carpal tunnel syndrome pain: Carpal tunnel syndrome pain can often be helped with this real time prayer stretch. More carpal tunnel syndrome stretches:

    If you work on a computer all day or if you work with your hands often, this is a great stretch to help relieve soreness and pain in the wrists and hands.

    Related Videos:

    Carpal Tunnel Syndrome Stretches & Exercises:


    Wrist Tendonitis Treatment for Pain Relief:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Wrist Pain Relief - Ask Doctor Jo

    3:47

    How to relieve wrist pain: Wrist pain & tightness often comes from tight wrist flexors & extensors. This stretch is done in real time and is a great way to help relieve pain in the wrists. More wrist pain stretches:

    Overuse of your wrists can also lead to wrist injuries like carpal tunnel syndrome.

    Related Videos:

    Carpal Tunnel Syndrome Stretches & Exercises:


    Wrist Tendonitis Treatment for Pain Relief:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Finger Tendon Glides for Hand Injury or Surgery - Ask Doctor Jo

    2:45

    Finger tendon glides can help if you have had a surgery in this area or an injury that might have scar tissue build up around the tendons. For Doctor Jo's blog post about this video, visit

    For the first exercise, prop your elbow up on something sold. Put your forearm at a slight angle. Keep your fingers nice and straight to start off. This is called the table top. Now bend your fingers at the joint closest to your wrist, still keeping the fingers straight. Bend down and back up gliding the tendons up and down.

    The next one is the hook fist. So now you want to bend at the next joint away, making almost a claw like hand.

    Now you will do the straight fist, which bends at all the finger joints making a straight fist without curling at your wrist. Then you will do a full fist by keeping your thumb on the outside when you bend them in and slightly bend your wrist too. Make sure you open your hand back up after each squeeze.

    Finally is the thumb curl. Bring your thumb up and all the way across your open hand.

    Related Videos:

    Carpal Tunnel Syndrome Stretches & Exercises


    Neural Glides for Ulnar, Median & Radial Nerves:


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    Hand Surgery or Injury Finger Tendon Glides


    DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

  • 5 Pressure Points for Pain Relief - Ask Doctor Jo

    7:07

    Many people believe pressure points in various parts of the body can be “released” to help relax and give relief to things like headaches, muscle tension, and even stress and anxiety. This video has some you can try. Watch another relaxation video by Dr. Jo here:

    Most of the time these pressure points are sensitive to the touch, but you really want to put pressure through the areas to help get them to release the stress in that particular area or a referred area.

    There are a many pressure points throughout the body, but the ones that are easiest to get to and give you the most relief, are at the clavicle, two places on the hands, at your temples, and at your scapula where the levator scapulae attaches. These pressure points can relieve stress, headaches, muscles tension, and sometimes even anxiety.

    Related Videos:

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    Real Time Morning Stretch Routine:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Pain Relief For Wrist, Hand & Fingers, 7 Exercises/Treatments.

    12:40

    Pain Relief For Wrist, Hand & Fingers, 7 Exercises/Treatments.
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    Bob & Brad give you 7 exercises/treatments for you wrist, hand or finger problems. You can follow along and choose which exercises are best for you.

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  • Wrist Tendonitis Treatment for Pain Relief - Ask Doctor Jo

    12:27

    Wrist tendonitis, or tenosynovitis, is a general term referring to any tendon in your wrist area causing wrist pain. This can be De Quervain’s syndrome, a repetitive strain injury (RSI), or it can even be the wrist flexor or wrist extensor tendons that are irritated. Watch more wrist stretches:

    Related Videos:

    De Quervain's Syndrome Stretches:


    Hand Arthritis Stretches & Exercises:


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    Wrist Tendonitis Treatment for Pain Relief:


    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Top 5 Wrist Pain Relief Tips - Ask Doctor Jo

    8:41

    Sponsored Content: Have a wrist injury or pain from arthritis, carpal tunnel syndrome, sprains, or overuse injuries? Here are some ways to help relieve the pain. Use code DOCTORJOX to get $30.50 OFF the Thermotex Platinum + FREE shipping at

    Here are my top five ways to relieve wrist pain.

    The first stretch is for your wrist flexors and extensors. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.

    The second way to relieve pain is to use Far Infrared Heat. Far infrared heats the area with light vs. actual heat, so it can penetrate deeper into the area. A traditional heating pad usually only heats about 0.25 cm, but far infrared can go up to 6 cm, or 2.36 inches. It helps increase the circulation to the area to provide temporary relief.

    The Thermotex Platinum and Wrist Unit are both great devices that use this Far Infrared heat therapy to help relieve pain.

    Watch my full review for the Thermotex Platinum, which also features more detailed info about far infrared heat at:

    Next you will do wrist flexion and extension. You can place your arm on a table or counter top, you can hold your elbow in your other hand, or you can hold your arm in the air. Make a fist with your palm downward. At your wrist, bend your fist downward into flexion. Hold it for just a few seconds and then bend it up into extension. Do this about 10 times each way.

    Then you will do wrist pronation and supination. Bend your elbow to 90 degrees, and keep it by your side so you are getting the movement only at your wrist and elbow. Turn your wrist palm up for supination and palm down for pronation. If you need a little overpressure, you can use a hammer. The heavy end will help your wrist rotate further.

    Finally, you will do radial deviation and ulnar deviation. Make a fist with your hand, and turn your wrist so your thumb is facing up. Bend your wrist up and down. Try 10 each way, and then work your way up as you get stronger.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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  • Nerve Pain Desensitization Techniques - Ask Doctor Jo

    2:27

    Desensitizing of nerve pain can help when you have an injury or surgery that involves the nerves. It's very important to desensitize the area to help calm down the nerves and decrease some of the sensitivity to the area. See Doctor Jo's blog post on this topic at

    When the nerves get flared up, it can be very painful and tender. Desensitizing the area will help the nerves find their way back to where they are suppose to be.

    All you need is things with different textures such as a coarse towel, a cotton ball, a plastic fork, or even a silk towel. Start off by lightly rubbing one of the things over the area that is sensitive. This can be painful and feel very weird even when you are not pushing very hard. Start off with 30 seconds and try to work your way up to one minute of each item. Try to do about 3-5 minutes a day to desensitize the area.

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    DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

  • 7 Best Frozen Shoulder Exercises & Stretches - Ask Doctor Jo

    12:25

    Frozen shoulder, or adhesive capsulitis, is a condition that causes stiffness and pain in your shoulder joint from adhesion build up. These stretches & exercises should help relieve frozen should pain. Watch another frozen shoulder video:

    For a frozen shoulder, signs and symptoms typically begin gradually, worsen over time and then resolve, usually within one to three years. Stretches and exercises can help speed up the recovery time.

    First, using a pulley to help get your motion passively, can be very helpful. Since you are able to completely relax for the stretch, you can often get more motion.

    The next stretches are called pendulums. For a frozen shoulder, using a small weight in your hand helps open up the shoulder joint. You can also rock front to back and side to side. It’s a great way to relax all your shoulder muscles.

    A scapular or shoulder squeeze will help open up your chest area, and also strengthen your upper back muscles. You can add a resistive band by doing rows. Make sure you add the squeeze at the end.

    One of the toughest motions is internal rotation behind your back. Using a towel to stretch, will get you much more motion.

    If you have a Swiss (or stability) ball, using it to roll out your arm will not only stretch out your shoulder, but it can also work the stability of your shoulder. You can also do these slides on a table or counter top.

    The last stretch is a shoulder flexion stretch using the ground for assistance. Get on the ground and sit on your feet in a child’s pose position. If you can’t get on the ground or your knees hurt too much to bend them, you can slide your arm on a table or countertop. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch.

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  • Hand, Wrist, Neck, & Shoulder Stretches & Exercises for Artists - Ask Doctor Jo

    9:24

    Pain or stiffness in you neck, shoulders, wrists, and fingers is pretty common when you work with your hands as your profession or hobby. These stretches and exercises should help relieve the pain and stiffness. See Doctor Jo’s blog post about this at:

    We will start with a trap stretch. Place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.

    Next, you will stretch your forearm muscles for you wrists and arms. These will hopefully feel really good. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.

    Now you will stretch your thumb extensor muscles. Keep your arm straight out in front of you, and with your thumb facing toward the ceiling, tuck it down into your palm with your fingers over your thumb. Then push your fist downward into radial deviation until you feel a stretch on the top of your thumb. Hold that stretch for 30 seconds and do it three times, or you can do a continuous motion 15 times. You can stretch the thumb flexors by sticking your thumb up, and pulling back gently with your other hand.

    Then you can stretch the webbing of your fingers by spreading your fingers apart with your other hand. You don’t have to hold these for very long because there are so many spaces to stretch.

    Take a rubber band and put it around all of your fingers. You can push just your thumb outwards or all of your fingers outwards. Start with 10 and then work your way up.

    The next exercise might take some creative work. Get a stick or broom handle, and tie a small weight around the stick with about 1-2 feet of rope hanging. Then put the stick out in front of you, and use your hands to rotated the stick to bring the weight up, and the rotate it the opposite way to bring the weight back down. Start off with only two roll ups each way.

    The last stretches are called pendulums. Use a chair or counter top, and lean over so your arm hangs down towards the ground. Move your body, not your arm in circles so your arm swings around like a pendulum. You can also rock front to back and side to side. Add a small weight in your hand to open up the joint space while doing these stretches.

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  • STOP Hand, Knuckles, & Finger Pain/Stiffness! 5 Most Common Causes & Self Treatments

    14:33

    STOP Hand, Knuckles, & Finger Pain/Stiffness! 5 Most Common Causes & Self Treatments

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  • Finger Stretching - Ask Doctor Jo

    45

    Finger stretching is a great way to help relieve pain and stiffness in your fingers from things like arthritis. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at

    To perform finger stretching:

    1. Resting your elbow on a table, bend your fingers at the joint closest to your wrist, then straighten them back out.
    2. Then repeat with the next joint away from the body, curling your fingers in towards your hand, and straighten them back out. Finally do the same for the last joint. You might need to use your other hand to keep the rest of the fingers straight.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Common Hand Injuries: Carpal Tunnel, Trigger Finger, Arthritis

    2:28

    Valerie A. Deardorff is an orthopaedic surgeon specializing in hand and upper extremity. In this video she discusses three of the most common hand injuries she treats.

    Dr. Deardorff is in private practice with Carondelet Orthopaedic Surgeons, a division of Signature Medical Group, in Overland Park, Kansas.

  • 7 Ways to Relieve Neck Pain - Ask Doctor Jo

    12:34

    Neck pain can be helped with stretches, exercises, and other treatments. These neck exercises & stretches are easy to do, and should help provide neck pain relief. Purchase an Auvon 3-in-1 TENS, EMS & Massage Unit like the one in the video here: (affiliate link)

    To help relieve neck pain and tightness, stretches should help loosen up the area. Neck rotation with thoracic rotation in the opposite direction, upper trap stretch, and levator scap stretch are all great ways to help relieve neck pain.

    You can also use a TENS unit while you are stretching and exercising to help decrease the pain so you can do the treatment you need to get better. The folks at Auvon, Inc. sent me their 3-in-1 TENS, EMS, and massage unit to use.

    Then you can do a neck rotation stretch with a towel. Some therapists will call these SNAGS.

    Finally, strengthening the neck or cervical muscles will help keep it strong and stable. Chin tucks and chin tucks with flexion to get the deep flexor muscles will help.

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  • Hand Exercises for Arthritis with Dr. Chad Woodard, PhD, DPT

    9:07

    Dr. Chad Woodard, PhD, DPT shares simple hand exercises for arthritis. These exercises focus on hand pain that he prescribes to his patients with arthritis to get them moving their best and their joints as functional as possible.

    This video is part of a series of videos from Dr. Chad Woodard in collaboration with CreakyJoints and the Global Healthy Living Foundation.

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    As part of the Global Healthy Living Foundation, CreakyJoints also has a patient-reported outcomes registry called ArthritisPower® with nearly 25,000 consented arthritis patients who track their disease while volunteering to participate in longitudinal and observational research. CreakyJoints also publishes the popular “Raising the Voice of Patients” series, which are downloadable patient-centered navigational tools for managing chronic illness. For more information and to become a member (for free), visit To participate in our patient-centered research program, visit

  • Ulnar Nerve Glides - Ask Doctor Jo

    5:04

    Ulnar nerve glides (aka ulnar nerve flossing) can help relieve ulnar nerve entrapment and other nerve pain and numbness. More nerve glides:

    The ulnar nerve can be trapped anywhere from your neck to your wrist, so it’s best to find out specifically what is causing the nerve pain before trying nerve glides. It is also very important to not do too many of these. Nerves are very fragile, and doing too many can irritate the nerve even more.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Arthritis Of The Fingers - Everything You Need To Know - Dr. Nabil Ebraheim

    7:38

    Dr. Ebraheim’s educational animated video describes the conditions of arthritis of the fingers.

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    Arthritis of the Fingers
    Diagnosing arthritis of the fingers can be difficult. Arthritis can affect any joint in the body but it is commonly seen in the joints of the fingers. The different types of arthritis and the pattern of joint involvement include osteoarthritis, psoriatic arthritis, gouty arthritis, rheumatoid arthritis. Heberden’s nodes are hard or bony swellings that can develop in the distal interphalangeal joints (DIP) and may or may not be painful. Heberden’s nodes are caused by the formation of osteophytes due to repeated trauma at the joint and usually occurs during middle age. Bouchard’s nodes are bony growths that can form on the proximal interphalangeal joints of the finger (PIP). Bouchard’s nodes, like Heberden’s nodes, may or may not be painful. Bouchard’s nodes are typically associated with limited motion of the affected joint. Mucous cysts are small, fluid-filled sacs that form between the DIP joint of the finger and the bottom of the fingernail. The best treatment is surgical excision of the cyst and removal of the underlying osteophyte to decrease the risk of recurrence. It is an anti-inflammatory form of arthritis, and it is sometimes mistaken for osteoarthritis. Dactylitis is also referred to as “sausage digit”. It is inflammation of the entire digit. Sausage fingers is a major finding of psoriatic arthritis. Nail pitting is small depressions in the finger nails, and it is most common in people who have psoriasis. Gout is a form of inflammatory arthritis that is sometimes called “gouty arthritis”. Gouty arthritis will mimic infection and may develop in people who have high levels of uric acid in the blood. The uric acid can form needle like crystals in the joint and cause pain, tenderness, swelling, and tenosynovitis. Periarticular erosions seen on x-ray may also be present with gout of the finger joints. Periarticular erosions are usually multiple and bilateral with sclerotic borders. In juvenile rheumatoid arthritis, it is ANA positive in 30% of the time. Rheumatoid factor is negative in a child and later on it may become positive, and there is shortened digits. Polyarticular rheumatoid arthritis (JRA) is a form of juvenile rheumatoid arthritis that affects five or more joints; it is polyarticular in about 30%. Pauciarticular juvenile idiopathic arthritis (JIA) is a form of juvenile rheumatoid arthritis that affects less than five joints; it is pauciarticular in about 50%. In pauciarticular onset juvenile idiopathic arthritis, check the iris of the eye for iridocyclitis. In polyarticular rheumatoid arthritis, check cervical spine for subaxial instability. Rheumatoid arthritis of the hand occurs more in females than in males. Rheumatoid arthritis has spontaneous remissions and exacerbations. The disease can have a systemic nature. Rheumatoid arthritis is typically poly-articular, bilateral and symmetrical, and most commonly affects the hands and feet. The patient complains of pain and stiffness of the joints, especially in the morning (morning stiffness). X-rays show periarticular erosions at the time of diagnosis. Osteopenia and minimal osteophyte formation favor the diagnosis of rheumatoid arthritis. Early (acute) rheumatoid arthritis has symptoms of hot, swollen, tender joints (synovitis). Complicated rheumatoid arthritis has symptoms of digital vasculitis, ecchymosis, skin atrophy, and nodules. Advanced rheumatoid arthritis has symptoms of swelling of the MCP joint, lateral slippage of extensor tendons and tendon ruptures, ulnar deviation of fingers, and x-ray shows destruction of the MCP joints with subluxation, ulnar deviation, and wrist destruction. Finger deformities include mallet finger, boutonniere, and swan neck. The thumb is also involved. These changes occur due to proliferation, inflammation and hypertrophy of the synovium. Involvement of the distal radioulnar joint is usually associated with rupture of the extensor digiti minimi.

  • Top 3 Easy Exercise for Hand Pain, Finger Pain Relief Treatment, Muscle Pain in Hand, Thumb Pain

    4:11

    #handpainexercise #handpainrelief #arthritisinhand #musclepain #wristpain #ultracarepro

    0:00 Hand Muscle Pain is common and weakening. Since the joints in the hands are small, you don’t have to do much to relieve the pain, you just have to keep them moving. Hand pain can be caused by disease or injury affecting any of the structures in the hand, including the bones, muscles, joints, tendons, blood vessels, or connective tissues. Hand pain is one feature of joint arthritis that may be felt in the hand. Finger, thumb, and wrist range of motion movements are a few ways to relieve pain in the hands and fingers. Make sure you are going through the full range of motion. Massaging the fingers, hand, and palm area is also a great way to not only relieve pain, but also improve circulation, blood flow, and sensation to the area. These stretches and exercises will help your hand arthritis feel better.

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    Details about Video:

    1) Free Hand Exercise:
    Wrist Circular Motion - Move your hand in circular motion for 10 to 15 times.
    1:22 Wrist to and fro motion - Move your hand in free motion.
    1:38 Free Finger Movement - Keep your hand rested and freely bring your fingers together and open your hand. Followed by this you can do
    Gentle Fist - Gently open and close your hands.

    2) Hand Stretches :
    Wrist Stretch - Keep your hand rested and then move your wrist downwards with the help of your other hand. Hold this position for 10 counts with 5 repletion.
    Fingers Stretch - Stretch your fingers with the other hand and hold this position for almost 10 seconds and relax. Make sure whenever you are doing fingers stretching your hand is supported.

    3) Finger and Wrist Strength:
    Finger Raise - For this you need to completely support your hand and then allow your fingers to move up and down. Do this for 10 repetitions.
    Wrist Raise - Take the help of water bottle filled with water try doing up and down 10 repetition.
    Wrist Flexion - Similarly do this exercise by keeping your hand in upwards direction.
    Wrist Circular Motion - Take the help of the water bottle and rotate your hand clockwise and anticlockwise.
    Wrist Rotation - Keep your hand well-supported and then rotate your hand to and fro for at least 10 repetition.

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  • Shoulder Pain Relief Stretches – 5 Minute Real Time Routine

    8:05

    These shoulder pain relief stretches are great for helping to relieve general shoulder pain and shoulder tightness. The shoulder stretches are done in real time, so they are easy to follow. Buy a worksheet with these shoulder stretches:

    In general when stretching the shoulders, you should hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole routine, which can be time consuming. If you are in a hurry, still hold the shoulder stretches for 30 seconds, but do less reps.

    A quick warm up will help warm up and loosen the shoulder muscles to help get them going.

    A great way to stretch the shoulder is by stretching out the joint capsule. You can stretch the posterior capsule or a cross arm stretch, and you can stretch the inferior capsule with a triceps stretch.

    Also, stretching some of your rotator cuff muscles, like the subscapularis may help relieve the shoulder pain. If going into external rotation of your shoulder is painful, you can modify this stretch.

    Finally, a chest or pec stretch and an upper trap stretch will help the shoulder and neck areas.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • 7 Tips to Reduce Hand Arthritis Pain

    7:28

    7 Tips to Reduce Hand Arthritis Pain (Physical Therapy Approved)

    Bob & Brad discuss ways to reduce your hand arthritis

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  • How to Heal Trigger Finger with 4 Exercises That Work!

    9:50

    How to Heal Trigger Finger with 4 Exercises That Work! (Real Patient)

    Bob and Brad demonstrate four exercises to heal trigger finger.

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  • Massage for Pain Relief - Ask Doctor Jo

    5:44

    These massage techniques can help with pain relief, whether it be from a muscle knot, strain, sprain, swelling or other injury. A great way to enhance a massage is with a good massage oil like Elan Veda's Muscle & Joint Massage Oil. To purchase this massage oil, visit our product store at

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    DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

  • 5 Best Treatments for Chronic Pain Relief - Ask Doctor Jo

    12:39

    Chronic pain can be caused by many things, and sometimes it’s hard to get any relief. Here are some great ways to help reduce the pain. Purchase the Silk’n Relief device featured in this video here:

    One great treatment for chronic pain is using heat. The folks at Silk'n Cure sent me their Silk'n Relief. It uses three different types of energy to get deep penetrating pain relief to those chronic pain areas or even acute injuries as well. It uses IR heat energy, LLLT energy and bi-polar RF energy.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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  • Relieve Knee Pain

    11:06

    Knee pain can be caused by tight or weak muscles around the knee joint. These treatments may help relieve knee pain. Buy a TENS/EMS Unit like the one in the video at: (affiliate link) Buy a worksheet with these Knee Pain Treatments Treatments here:

    The first three stretches to help relieve knee pain are hamstring stretches, quad stretches, and IT band stretches. Since they all cross the knee joint, getting more flexibility can reduce pain.

    Another great way to help relieve knee pain is using a TENS unit. The folks at Auvon sent me their Auvon Dual Channel TENS EMS Unit 24 Modes Muscle Stimulator to use in this video. This unit is FSA/HSA eligible, so check with your plan provider about purchasing. TENS Units can also be used while you are exercising or moving.

    Finally, quad sets, hamstring sets, and bridges are great ways to strengthen the muscles around the knee without aggravating the muscles.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

    Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

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  • 7 Best Headache Relief Treatments - Ask Doctor Jo

    11:58

    These headache relief treatments are stretches and exercises that can help relieve headache pain caused by tension, stiffness, and tight muscles in the neck and shoulders. More tension headache treatments:

    Headaches can come in many forms. They can be tension headaches, migraine headaches, cluster headaches, and cervicogenic headaches.

    Cervicogenic headaches are often misdiagnosed as migraine headaches. The main difference is that a migraine headache is rooted in the brain (usually a chemical imbalance), and a cervicogenic headache is rooted in the cervical spine or base of the skull region (usually a mechanical issue or dysfunction).

    The first movement is a chin tuck. These are a great way to reset your neck muscles, and get your head back into a good posture. You can also do these lying down or against a wall, so you have something to push into like an isometric exercise.

    Next, you can use a foam roll under your neck, but a little higher up around the C2 vertebrae. Once you get it in place, gently rotating your head side to side will help mobilize it.

    Then there are scapular or shoulder squeezes, a chest stretch, and thoracic mobilizations. These are great to help open up your chest area, and keep the thoracic spine strong. If the thoracic spine is not working correctly, it can cause headaches as well.

    Finally you will use a towel to help you stretch. SNAGS (Sustained Natural Apophyseal Glides) help mobilize the neck, and work great when you have a lot of stiffness and help relieve headaches.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Dont Crack Your Knuckles! Try these Finger Exercises & Stretches Instead

    6:09

    In general, cracking your knuckles is not bad, but having the urge to crack your knuckles a lot usually indicates a muscle imbalance or something is out of alignment. These finger stretches & exercises may help. See more finger exercises here:

    Starting off with ball or towel squeezes and using a rubber band will help strengthen your flexor and extensor muscles of the fingers.

    Active movement and stretches as your finger joints and opening and closing your hand as wide as you can will help keep the joints flexible and mobile to prevent cracking and popping.

    Finally, wrist and finger stretches, like for your wrist flexors, help open up the whole arm to loosen them up. A reverse hand clasp and prayer stretch do a great job of loosening the forearms up as well.

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Leg Pain Relief Exercises, Seated - Ask Doctor Jo

    7:22

    These leg pain relief exercises are easy to do anywhere. Since they are all done seated, they're great if you aren't ready for standing exercises, or if you just want a simple way to keep your legs moving throughout the day. Watch more Dr. Jo leg exercises:

    Want to be on Doctor Jo's wall of thanks? Find out how:

    These 9 leg pain relief exercises do a great job of working your leg muscles.

    Starting with heel/toe raises, hip flexion, and long arc quads (LAQ) or knee extensions, seated hip abductions, and seated hip external rotations will help get the blood circulating in your legs.

    Once those become easy, you can add a resistive band to make it a little more challenging. Hip flexion and hip abduction rollouts with a band are great for strengthening the legs and hips.

    Finally hip external rotation (ER) and hip internal rotation (IR) with a band are more challenging because they work the smaller hip muscles.

    Related Videos:

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Worried About Carpal Tunnel? Try 3 Simple Stretches

    51

    Repetitive wrist stress from computer use, factory work or hobbies can cause numbness and tingling in your hands and wrists. Watch this demonstration of three simple stretches and recommendations that can bring relief from Andrew Bang, DC.

  • Radial Nerve Glides or Nerve Flossing - Ask Doctor Jo

    4:19

    Radial nerve glides, radial nerve flossing, and radial nerve stretches should be done very carefully. Don't overdo the glide or flossing movements because that can cause more irritation. More nerve glides and nerve flossing:

    Some people might consider some of these nerve stretches, but as long as you keep it in a comfortable level, you should see the benefits.

    Radial nerve gliding or nerve flossing is when you are moving the median nerve at each end together. This helps break up scar tissue or adhesions that might be causing pain. It can also help if you have a nerve compressed somewhere. Make sure not to force any of the movements, and try to use proper technique.

    The last movement is more of a stretch on the radial nerve since you are pulling away at both sides. So if you feel any pain, you might not be ready for it yet.

    Related Videos:

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    Finger Tendon Glides for Hand Injury or Surgery:


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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Arthritis Advice: Hand Exercises

    1:58

    Arthritis Society physiotherapist Ingrid Beam presents simple exercises people with arthritis in one or both hands can do to help protect their joints and improve mobility and function.

  • 7 Easy Ways to Improve Posture at Your Desk - Ask Doctor Jo

    11:35

    These ways to improve posture are great if you sit for long periods at a desk, in your car, or at home. All this sitting, especially when your posture is out of whack, can cause pain in many different places. Buy an Edge Desk here: (affiliate link)

    The first way to improve your posture is to make sure your hips and knees are at about a 90 degree angle. This is allows you to have good posture and distribute the weight evenly through out your body.

    Next is to have your hands, wrists, and elbows in a comfortable position. Having them too low or too high can cause pain in all those areas including your shoulders.

    Also, keep your feet flat. If you are shorter, you can use a stool or box to make sure your feet aren't dangling down.

    An alternative way to help your posture is to use a kneeling desk. The folks at Victor Tech sent me their Edge Desk System to try. It is another great way to keep good posture, and take some pressure of areas like your hips when sitting for a long time. It easily adjusts to a wide variety of configurations, and it folds down pretty flat for easy storage when not in use.

    Now for some exercises to help with posture starting with a chin tuck.This is a great way to not only strengthen your neck muscles, but also correct your posture. Second is a scapular or shoulder squeeze. This helps strengthen the thoracic muscles and help prevent your shoulders from rolling forward.

    Finally a chest or pectoralis stretch is a great way to open up your chest and help prevent your shoulders from rolling forward.

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    PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Victor Tech for sponsoring this video and providing Doctor Jo with a free Edge Desk System to use.

  • 10 Best Tennis Elbow Exercises & Stretches - Ask Doctor Jo

    7:17

    Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for tennis elbow. Buy a printable worksheet with the Tennis Elbow treatments in this video here:

    To start off, soft tissue mobilization (STM) can be very beneficial for tennis elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.

    Next stretching the inside and outside of the elbow helps. Wrist extensor stretches and wrist flexor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.

    Then working on AROM and strengthening for wrist extension, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.

    Finally a towel twist is a great way to strengthen the muscles as well.

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  • Office Stretching Routine - Ask Doctor Jo

    18:52

    These 6 easy office stretches go from your head to your toes, and are done in real time, so all you have to do is follow along. More full body stretching:

    Find out more about all of the office stretches here:

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    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

  • Elbow Pain Relief Stretches & Exercises - Ask Doctor Jo

    10:29

    Elbow pain from repetitive movements can come in many forms like tennis elbow, golfers elbow, or like my friend Nic, card thrower's elbow! Nick has a YouTube channel called NoWayAsWay ( and he's a card thrower and does some pretty crazy card tricks. He often gets elbow pain and wrist pain. More elbow pain relief:

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  • How to Treat Hand Pain

    1:23

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    If your hands struggle opening jars or buttoning shirts, doctors say there are treatment options available to help alleviate the pain. “I see a lot of patients come in with a wide variety of symptoms from pain to numbness to tingling. It’s things that they have been living with for years that could’ve been addressed,” said Dr. Christopher Myer, an orthopedic surgeon with Lee Health.

    From numbness to tingling, Dr. Myer says there are many factors that could be causing you to have pain in your hands-- like tendon problems, irritated nerves, or arthritis. “Often with arthritis, it can be age-related. It can be post-traumatic. Things like numbness and tingling can be from irritated nerves in their hands or arms that are giving them dysfunction of their hands that aren’t allowing them to live a normal daily life,” said Dr. Myer.

    Regardless of the diagnosis, patients can typically choose between having conservative treatments or surgery. “I really put it together with how much they are affected, how much pain they’re having, how dysfunctional is their hand or their arm,” he said.

    Conservative treatments can include splints, injections, anti-inflammatory medicines or creams, or therapy, depending on the problem. “They don’t have to come in with a specific diagnosis, in fact, most patients come in without a diagnosis,” Dr. Myer said.

    Doctors will work to determine the cause of pain and best treatment to help patients regain strength in their hands.

  • STOP Finger Joint Pain In Minutes Motion Is Lotion Self-Treatment

    11:06

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    Bob and Brad discuss how to stop finger joint pain with simple exercises and stretches. If these exercises are painful, be gentle on the joints the first time and they should loosen up as you continue to do them. In addition to the exercises, they will demonstrate how to use the Thermotex heat which is a great addition for aiding stiff joints.

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  • Hand Pain & Wrist Pain Stretches for Gamers, Featuring Ray Strazdas

    12:37

    Wrist pain and hand pain is common in gamers from using gaming controllers. Hand and wrist stretches can help relieve the pain.This is the case with my buddy Raymond Strazdas ( He stopped by to get some wrist and hand stretches for gamers. More hand & wrist stretches and exercises:

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  • Wrist & Hand Ball Squeeze - Ask Doctor Jo

    30

    The wrist and hand ball squeeze is a great way to strengthen your hand if you have a hand injury, hand pain or arthritis in your hand. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at

    To perform the wrist and hand ball squeeze:

    1. Take a ball like a tennis ball, racquet ball, or a sponge and place in palm of your hand.
    2. Slowly squeeze the ball and release.

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  • Stretches & Exercises for Gamers - Ask Doctor Jo

    4:45

    As a gamer, you can have many aches, pains, and injuries. These stretches and exercises should help give you relief and get back to gaming. See Doctor Jo’s blog post about this at:

    The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. This will stretch your thumb muscles as well.

    Then put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

    Now put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.

    Next, the exercise is a simple chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.

    For the last stretch, clasp your hands behind you, and push your hands downward and push your chest out. Do each of these 3 times for 30 seconds.

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  • Arm Prayer Stretch - Ask Doctor Jo

    26

    The arm prayer stretch can help people suffering from carpal tunnel syndrome, and it's also good for stretching out your hands, shoulders, and forearms. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at

    To perform the arm prayer stretch:

    1. Place the palms of your hands together in front of you with your elbows out to the sides.
    2. Keeping your hands together, slowly bring your hands downward and your elbows out until you feel a stretch.

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  • Thumb Range of Motion - Ask Doctor Jo

    24

    This thumb range of motion exercise can help strengthen the thumb and relieve pain and stiffness from arthritis or other injuries. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at

    To perform thumb range of motion:

    1. Open your hand and extend all of your fingers.
    2. Using your thumb, touch it to the tip of each finger, one at a time.

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    Doctor Jo is a Doctor of Physical Therapy.







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    Thumb Range of Motion:


    DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

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