Fixing Neck Pain, Plantar Fasciitis, Tennis Elbow & More with Dr. Z


Manage episode 229041144 series 1705836
By Joe Carabase, Joe Carabase. Fitness Coach, Fat Loss Expert, Entrepreneur, Author, and Speake. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.
Show notes/Take Aways
  • Most neck pain originates from posture from looking down at 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 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 foot as you flex/extend ankle and stretch calf
  • Piriformis Syndrome: Get into pigeon stretch and also sit on lax ball on chair, bring knee to chest. If too intense, put towel above lax ball and or use tennis ball.
Related Links Jordan's Office:

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