Categories: Podcast

Show notes/Take Aways
Most neck pain originates from posture from looking down at the computer at the wrong angle and looking down at texts
Dr Z recommends reading texts from eye height
Neck strengthening exercises:
1. Stand against wall and practice titling chin down as the top of your head touches the wall.
2. Figure 8’s: Look up to the right, down to the right, up to left, down to the left
3. Yes/No’s: Exaggerating head up/down, side to side
Joe’s numbness in his forearms could be a result of Thoracic outlet syndrome
Mayo clinic defined TOS as: Thoracic outlet syndrome is a group of disorders that occur when blood vessels or nerves in the space between your collarbone and your first rib (thoracic outlet) are compressed. This can cause pain in your shoulders and neck and numbness in your fingers
Tennis elbow is pain from outside the elbow, golf elbow is pain from inside the elbow.
-Supination stretch: Palm down, turn chest away
-Roll lax ball as you flex and extend the wrist
-Turn forearm upside down, roll as you flex/extend
IT band: Big misconception is people try to roll directly on it, want to roll above or below it.
To help with the pain from a tight IT band, roll the TFL with a lacrosse ball and work into the pigeon stretch.
Plantar Fasciitis: Roll bottom of the foot as you flex/extend ankle and stretch the calf
Piriformis Syndrome: Get into pigeon stretch and also sit on the lax ball on a chair, bring knee to chest. If too intense, put towel above the lax ball and or use a tennis ball.

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