Uploaded July 2026 | Updated September 2026, 2 weeks ago
Bad posture causing neck pain? These 6 daily posture exercises relieve neck pain, loosen upper back stiffness, and eliminate the end-of-day aching that builds up when poor posture forces your neck muscles to work overtime. From the doctor of physical therapy at Tone and Tighten!
==========================
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED'S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamroller
🔗 LINK TO DR JARED'S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED'S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
==========================
🔵 DOES BAD POSTURE CAUSE NECK PAIN?
Yes, bad posture is one of the most common and most overlooked causes of neck and upper back pain. When you spend long hours sitting or looking at a screen, your upper back stiffens, your shoulders roll forward, and your neck muscles end up working far harder than they should to support the weight of your head. Over time, that extra demand creates muscle fatigue and tension that builds into the chronic aching so many people feel by the end of the day.
🔵 CAN I FIX MY BAD POSTURE WITH EXERCISE?
Yes, and exercise is actually the most effective way to make lasting postural changes. Simply reminding yourself to sit up straight only works for a few minutes because the underlying problem is not awareness: it is that your thoracic spine is stiff, your chest is tight, and your upper back muscles are too weak to hold good alignment on their own. A consistent daily routine that addresses all three of those issues will do far more for your posture than willpower alone ever could.
🔵 BEST EXERCISES TO FIX POSTURE AND NECK PAIN
The best exercises for posture and neck pain target the full chain: thoracic mobility, chest flexibility, shoulder strength, and deep neck muscle control. This routine works through all of those areas with movements that are easy to do daily and effective enough to create real, lasting change in how your neck and upper back feel. If end-of-day neck pain and stiffness are a regular part of your life, you are in exactly the right place, and this routine is going to help tremendously.
EXERCISES IN THIS VIDEO:
DOORWAY STRETCH
FOAM ROLLER
CHAIR EXTENSION
THORACIC ROTATION
YW RAISE
CHIN TUCK HEAD LIFT
TIMESTAMPS:
0:00 Bad Posture?
0:38 How To Fix Bad Posture
1:33 Stretch The Front
3:15 Mobilize The Middle
6:02 Support T&T
6:35 Strengthen The Back
💬 Does your neck or upper back feel stiff and achy by the end of the day? Drop a comment below and tell me how long you have been dealing with it!
👍🏼 If this routine helped you understand what is actually causing your neck pain, hit the LIKE button. It helps more people find the right fix instead of just pushing through the pain!
✅ SUBSCRIBE to Tone and Tighten for weekly pain relief and recovery exercises from a doctor of physical therapy, and hit the bell so you never miss a video!
==========================
MORE T&T VIDEOS YOU SHOULD CHECK OUT NEXT:
🔗 7-MIN DAILY POSTURE ROUTINE: youtu.be/s5I4X2MOyb8
🔗 FIX ANTERIOR PELVIC TILT POSTURE: youtu.be/XJaqOS5k3aA
🔗 FIX YOUR NECK HUMP POSTURE: youtu.be/49Ku-xBjxBk
🔗 FIX YOUR DESK POSTURE PERMANENTLY: youtu.be/lf6eu8c8LL8
==========================
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Bad posture causing neck pain? These 6 daily posture exercises relieve neck pain, loosen upper back stiffness, and eliminate the end-of-day aching that builds up when poor posture forces your neck muscles to work overtime. From the doctor of physical therapy at Tone and Tighten!
==========================
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED'S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamroller
🔗 LINK TO DR JARED'S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED'S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
==========================
🔵 DOES BAD POSTURE CAUSE NECK PAIN?
Yes, bad posture is one of the most common and most overlooked causes of neck and upper back pain. When you spend long hours sitting or looking at a screen, your upper back stiffens, your shoulders roll forward, and your neck muscles end up working far harder than they should to support the weight of your head. Over time, that extra demand creates muscle fatigue and tension that builds into the chronic aching so many people feel by the end of the day.
🔵 CAN I FIX MY BAD POSTURE WITH EXERCISE?
Yes, and exercise is actually the most effective way to make lasting postural changes. Simply reminding yourself to sit up straight only works for a few minutes because the underlying problem is not awareness: it is that your thoracic spine is stiff, your chest is tight, and your upper back muscles are too weak to hold good alignment on their own. A consistent daily routine that addresses all three of those issues will do far more for your posture than willpower alone ever could.
🔵 BEST EXERCISES TO FIX POSTURE AND NECK PAIN
The best exercises for posture and neck pain target the full chain: thoracic mobility, chest flexibility, shoulder strength, and deep neck muscle control. This routine works through all of those areas with movements that are easy to do daily and effective enough to create real, lasting change in how your neck and upper back feel. If end-of-day neck pain and stiffness are a regular part of your life, you are in exactly the right place, and this routine is going to help tremendously.
EXERCISES IN THIS VIDEO:
DOORWAY STRETCH
FOAM ROLLER
CHAIR EXTENSION
THORACIC ROTATION
YW RAISE
CHIN TUCK HEAD LIFT
TIMESTAMPS:
0:00 Bad Posture?
0:38 How To Fix Bad Posture
1:33 Stretch The Front
3:15 Mobilize The Middle
6:02 Support T&T
6:35 Strengthen The Back
💬 Does your neck or upper back feel stiff and achy by the end of the day? Drop a comment below and tell me how long you have been dealing with it!
👍🏼 If this routine helped you understand what is actually causing your neck pain, hit the LIKE button. It helps more people find the right fix instead of just pushing through the pain!
✅ SUBSCRIBE to Tone and Tighten for weekly pain relief and recovery exercises from a doctor of physical therapy, and hit the bell so you never miss a video!
==========================
MORE T&T VIDEOS YOU SHOULD CHECK OUT NEXT:
🔗 7-MIN DAILY POSTURE ROUTINE: youtu.be/s5I4X2MOyb8
🔗 FIX ANTERIOR PELVIC TILT POSTURE: youtu.be/XJaqOS5k3aA
🔗 FIX YOUR NECK HUMP POSTURE: youtu.be/49Ku-xBjxBk
🔗 FIX YOUR DESK POSTURE PERMANENTLY: youtu.be/lf6eu8c8LL8
==========================
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Knee Pain Relief Stretches [Feel Better FAST!]](https://i.ytimg.com/vi/AuzsmP05A9Q/mqdefault.jpg "Knee Pain Relief Stretches [Feel Better FAST!]
The best stretches to alleviate knee pain and improve your range of motion! Fast knee pain relief with these simple and effective stretches you can do right at home! Increase knee mobility and decrease pain as you follow along with these physical therapy exercises.
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: https://urlgeni.us/amzn/stretchoutstrap
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
📌 Knee Pain Relief Stretches [Feel Better FAST!]
Dealing with stiff, achy knees? Whether it’s from an old injury, arthritis, or just everyday wear and tear, tightness in your knee joint can make movement uncomfortable. In this video, I’ll show you the best knee pain relief stretches to improve flexibility, reduce stiffness, and help you move pain-free!
🔍 Why Does My Stiff Knee Hurt?
If your knee feels stiff and painful, it’s often due to tight muscles surrounding the joint, reduced joint mobility, or even inflammation. Sitting for long periods, muscle imbalances, or past injuries can all contribute to limited movement and discomfort in your knees. The good news? The right stretches can help loosen things up and relieve pain fast!
🤔 Why Is Knee Flexibility Important?
When your knees lack flexibility, it can lead to compensations in how you walk, squat, or move throughout the day—potentially causing even more pain in your hips, ankles, or lower back. Improving knee flexibility helps maintain healthy movement patterns, reduces joint stress, and enhances overall mobility.
🏋️ Best Stretches to Improve Knee Motion and Decrease Pain
In this video you will find the most effective stretches to target the muscles around your knee, improve range of motion, and relieve stiffness. Whether you’re recovering from an injury or just want to keep your knees moving well, these stretches are a great addition to your daily routine!
🦵🏼 BEST STRETCHES FOR KNEE PAIN RELIEF
PATELLA MOBILIZATIONS
SUPINE EXTENSION STRETCH
SEATED EXTENSION STRETCH
SUPINE FLEXION STRETCH
SIDE-LYING FLEXION STRETCH
STANDING FLEXION STRETCH
PIRIFORMIS STRETCH
INTERNAL ROTATION STRETCH
GASTROCNEMIUS STRETCH
SOLEUS STRETCH
💬 Be sure to COMMENT below how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
✅ SIMPLE KNEE EXERCISES FOR MASSIVE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
✅ HOW TO FIX PATELLAR TENDONITIS: https://youtu.be/-dJIxiZcy_8
✅ KNEE PAIN EXERCISES - NO SQUATS OR LUNGES: https://youtu.be/G3UNtbY1go4
✅ 7 MINUTE HIP STRETCHING ROUTINE: https://youtu.be/GIuiGVYr7ho
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![How To Fix Plantar Fasciitis Pain [You’re Doing It Wrong]](https://i.ytimg.com/vi/BQOJa9o-j8g/mqdefault.jpg "How To Fix Plantar Fasciitis Pain [You’re Doing It Wrong]
STOP making these plantar fasciitis treatment mistakes! Let me show you the best home exercises for plantar fasciitis heel pain that actually work! How to heal plantar fasciitis now and keep it from coming back in the future with these effective home exercises. Led by a physical therapist to give you the best outcomes for your foot pain.
🔗 LINK TO DR JARED’S LACROSSE MASSAGE BALL: https://urlgeni.us/amzn/massageball
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🦶 What Is Plantar Fasciitis?
Plantar fasciitis is one of the most common causes of heel pain—and it can be incredibly frustrating. It happens when the plantar fascia, a thick band of tissue running across the bottom of your foot, becomes irritated and inflamed. That sharp, stabbing pain in your heel—especially first thing in the morning—is a telltale sign. But the good news? There are ways to fix it… if youre doing the right things.
🏃♂️ What Causes Plantar Fasciitis?
The most common culprits behind plantar fasciitis are tight calves, weak foot muscles, poor footwear, and too much repetitive impact on the feet. But here’s the problem—most people treat it the wrong way! In this video, I’ll show you the four biggest mistakes I see people make when trying to recover from plantar fasciitis, and more importantly, what you should be doing instead to actually heal.
🦵🏼 Best Exercises for Plantar Fasciitis Heel Pain
Recovery starts with understanding the right stretches and strengthening exercises. I’ll walk you through exactly what to do to relieve pressure on the plantar fascia, improve flexibility in your calves and feet, and support your arch the right way. These are the same techniques I use in physical therapy with my patients every day—and they get real results.
Home Exercises For Plantar Fasciitis
Plantar Fascia Mobilization
Plantar Fascia Stretch
Toe Extensor Stretch
Supinated Gastrocnemius Stretch
Heel Raises with Tennis Ball
Deficit Heel Raises With Tennis Ball
💬 COMMENT below which of these exercises work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
BE SURE TO WATCH THESE VIDEOS FOR YOUR PLANTAR FASCIA HEEL PAIN:
✅ 5 EXERCISES TO FIX PLANTAR FASCIITIS: https://youtu.be/vNHOj3ubzbs
✅ PERMANENT FIX FOR PLANTAR FASCIITIS HEEL PAIN: https://youtu.be/Hmet9woSPpQ
✅ 5-MINUTE MORNING ROUTINE TO ALLEVIATE PLANTAR FASCIITIS: https://youtu.be/uod-dBB11hs
✅ ACHILLES TENDONITIS EXERCISES THAT ACTUALLY WORK: https://youtu.be/sScaA3DSnUA
✅ STRENGTHEN YOUR FEET AT HOME: https://youtu.be/BfmtET8up3c
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Strengthen Your Feet! [Fix Flat Feet, Fallen Arches, & Plantar Fasciitis]](https://i.ytimg.com/vi/BfmtET8up3c/mqdefault.jpg "Strengthen Your Feet! [Fix Flat Feet, Fallen Arches, & Plantar Fasciitis]
The best foot-strengthening exercises for flat feet, fallen arches, plantar fasciitis, and foot pain in general! How to strengthen your feet to increase function and decrease pain. Led by a physical therapist to fix your foot pain and help you feel better fast!
🔗 LINK TO DR JARED’S LACROSSE MASSAGE BALL: https://urlgeni.us/amzn/massageball
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🦶 Why Do My Feet Hurt?
Foot pain—especially from flat feet, fallen arches, or plantar fasciitis—can make every step uncomfortable. Weak foot muscles and poor arch support are common causes behind these conditions. When the small stabilizing muscles in your feet stop doing their job, the whole structure breaks down and leads to pain, tightness, and inflammation.
💥 Can I Strengthen My Feet?
Yes, and you absolutely should! Just like any other area of the body, your feet respond well to specific exercises that target weakness and restore healthy movement. Strengthening the muscles that support your arches can relieve pain, improve your gait, and even help prevent future problems from coming back.
🏋️♂️ Best Exercises to Strengthen Feet and Eliminate Pain
In this video, I’ll guide you through the best physical therapy exercises you can do at home to strengthen your feet. We’ll activate key muscles, improve mobility, and build the kind of support that fights pain from flat feet, fallen arches, and plantar fasciitis—without needing expensive orthotics or surgery.
BEST EXERCISES TO STRENGTHEN YOUR FEET
Mobility
Active Warm Up
Toe Spread
Toe Yoga
Short Foot
Short Foot Standing
Short Foot Weight Shifts
Short Foot Balance
Short Foot Balance (Towel)
0:00 Why Strengthen Your Feet
1:05 Mobilization
2:00 Active Range Of Motion
3:26 Toe Spread
5:05 Toe Yoga
6:29 Short Foot
7:57 Short Foot Standing
9:15 Short Foot Weight Shift
10:37 Short Foot Balance
11:10 Short Foot Balance (Towel)
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
WATCH THESE VIDEOS NEXT FOR MORE GREAT FOOT PAIN RELIEF:
🔗 FULL PLANTAR FASCIITIS TREATMENT AT HOME: https://youtu.be/vNHOj3ubzbs
🔗 PERMANENT FIX FOR PLANTAR FASCIITIS HEEL PAIN: https://youtu.be/Hmet9woSPpQ
🔗 FIX FLAT FEET WITH THESE EXERCISES: https://youtu.be/MHqMLLjmDPI
🔗 HOW TO STRENGTHEN YOUR ANKLES: https://youtu.be/FELvUzrahOY
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![ACTUAL Fixes For Your Tight Hamstrings! [Works Fast!]](https://i.ytimg.com/vi/C-Cy7UkKhlY/mqdefault.jpg "ACTUAL Fixes For Your Tight Hamstrings! [Works Fast!]
How to actually fix your tight hamstrings: FULL VIDEO HERE: https://youtu.be/X0Fcbx1Sb1A
Stop stretching your tight hamstrings and watch this video instead! I talk about the four most common causes of hamstring tightness, why stretching them actually doesnt work, and what you SHOULD be doing instead to see some actual progress!
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![10 Minute Total Body Stretch! [Daily Flexibility Routine for Beginners]](https://i.ytimg.com/vi/COO2S7lPBzA/mqdefault.jpg "10 Minute Total Body Stretch! [Daily Flexibility Routine for Beginners]
Daily stretching routine for beginners to increase flexibility, mobility, and relaxation! This total body stretch for beginners is only 10-minutes and is led by a physical therapist to help you move and feel your best. Follow along with these simple stretches daily to improve your flexibility!
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S COST-FRIENDLY THICK YOGA MAT: https://urlgeni.us/amzn/drjaredyogamat
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: https://urlgeni.us/amzn/stretchoutstrap
🤸♂️ How To Increase FlexibilityWant to improve your flexibility but don’t know where to start? Consistency is key—and the best way to build that consistency is with a simple, follow-along routine you can actually stick with. This 10-minute full-body stretch session is designed to help loosen up tight muscles, improve your mobility, and unlock better movement throughout your day.
💥 Does Flexibility Help With Pain?Absolutely! When your muscles and joints are tight, they can pull your body out of alignment and increase stress on your back, neck, shoulders, hips—you name it. Regular stretching can decrease tension, improve posture, and help eliminate many common sources of pain and discomfort.
🧘♀️ Best Stretches For Beginners To Increase FlexibilityIn this video, we’ll walk through a 10-minute, total-body stretch routine perfect for beginners and advanced movers alike. These stretches are gentle, effective, and require no equipment. Whether you’re looking to improve flexibility, enhance recovery, or just feel better every day—this is a great place to start!
STRETCHES IN THIS ROUTINE:
Upper Trap Stretch (L)
Upper Trap Stretch (R)
Head Rolls
Chest Opener Stretch
Cross Body Stretch (L)
Cross Body Stretch (R)
Cat Cow
Child’s Pose
Low Back Rotation (L)
Low Back Rotation (R)
Piriformis Stretch (L)
Piriformis Stretch (R)
Hamstring Stretch (L)
Hamstring Stretch (R)
Hip Flexor Stretch (L)
Glute Stretch (R)
Hip Flexor Stretch (R)
Glute Stretch (L)
💬 Let me know in the comments how these stretches feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
💥 MORE GREAT STRETCHING VIDEOS TO HELP YOU OUT:
🔗 MORNING STRETCH ROUTINE FOR MOBILITY AND ENERGY: https://youtu.be/Ty5kWc67G7c
🔗 8-MINUTE TOTAL BODY STRETCHING ROUTINE: https://youtu.be/FI51zRzgIe4
🔗 MORNING STIFFNESS 10-MIN STRETCHING ROUTINE: https://youtu.be/pBKY5AIOPzI
🔗 FULL BODY STRETCH FOR TIGHT MUSCLES, RECOVERY, AND MOBILITY: https://youtu.be/avgWyexgGFc
🔗 TIGHT MUSCLE RESET STRETCHING ROUTINE: https://youtu.be/0t5qTEDSGP4
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Tennis Elbow Pain? Heres What Finally Fixes It [10-Min Routine]](https://i.ytimg.com/vi/CpuDdQNI92s/mqdefault.jpg "Tennis Elbow Pain? Heres What Finally Fixes It [10-Min Routine]
Fix tennis elbow pain with this 10-minute daily exercise routine! Follow along with these physical therapy exercises to calm pain, build strength, and get your elbow moving better again. Lateral epicondylitis elbow pain relief exercises led by a doctor of physical therapy.
🔗 LINK TO JAREDS HAND WEIGHTS: https://urlgeni.us/amzn/drjaredsdumbbells
🔗 LINK TO JAREDS GRIP STRENGTHENER: https://urlgeni.us/amzn/gripstrength
🔗 LINK TO JAREDS RESISTANCE BAND SET: https://urlgeni.us/amzn/drjaredresistancebands
WHAT IS TENNIS ELBOW?
Tennis elbow, or lateral epicondylitis, is irritation of the tendons on the outside of your elbow where your forearm muscles attach. It shows up as pain with gripping, lifting, or repetitive wrist motion, and its incredibly common in anyone who types, lifts, or uses their hands a lot during the day. This condition can be stubborn because tendons need very specific loading to actually heal, not just rest.
HOW TO TREAT TENNIS ELBOW
The goal isnt just to stretch the area and hope it goes away. Effective tennis elbow treatment calms the pain down first, then progressively loads the tendon so it can tolerate more over time. Research supports resisted exercise for tennis elbow, so this routine starts with pain-friendly isometrics before building into strength and load tolerance.
BEST EXERCISES FOR TENNIS ELBOW
This complete daily routine moves through warm up, mobility, and progressive strengthening exercises specifically for tennis elbow. Follow along every day and youll build the tendon capacity needed to eliminate pain for good, not just mask it temporarily. Grab a light hand weight, resistance band, and a towel or tennis ball, and lets get to work.
EXERCISES IN THIS VIDEO:
Active Warm Up
Tennis Elbow Stretch
Isometric Hold
Resisted Extension
Resisted Flexion
Pronation/Supination
Gripping
Band Pull-Aparts
Resisted External Rotation
TIMESTAMPS IN THIS VIDEO
0:00 Fix Your Elbow Pain
1:05 How To Treat Tennis Elbow
1:57 Equipment Needed
2:22 ROUTINE STARTS HERE!
3:33 Tennis Elbow Stretch
4:46 Isometric Hold
5:53 Resisted Exercises
9:26 Isometric Grip
10:35 Band Exercises
💬 How long have you been dealing with tennis elbow? Let me know in a COMMENT and tell me what activity tends to bother it most!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and click the notification bell so youll know every time I post new content!
⭐️ BE SURE TO WATCH THESE OTHER VIDEOS FROM T&T:
🔗 FIX TENNIS ELBOW (LATERAL EPICONDYLITIS): https://youtu.be/Ri77yRaSm4A
🔗 FIX GOLFER’S ELBOW (MEDIAL EPICONDYLITIS): https://youtu.be/yPagCi2WZJE
🔗 FIX A PINCHED NECK NERVE: https://youtu.be/xR9p4UdPhGU
🔗 STRENGTHEN YOUR ROTATOR CUFF TO FIX TENNIS ELBOW: https://youtu.be/VSLOSu637B8
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. Dont 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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Anterior Shoulder Pain [Biceps Tendonitis Pain Relief]](https://i.ytimg.com/vi/CzA5_e6AmKQ/mqdefault.jpg "Fix Anterior Shoulder Pain [Biceps Tendonitis Pain Relief]
The best home treatment for pain in the front of your shoulder (biceps tendonitis). Biceps tendonitis stretches and exercises you can do at home to eliminate anterior shoulder pain! Presented by a physical therapist to help you feel better fast!
✅ LINK TO DR JARED’S RESISTANCE BANDS/LOOPS: https://urlgeni.us/amzn/smallresistanceloops
✅ LINK TO DR JARED’S HAND WEIGHTS: https://urlgeni.us/amzn/drjaredsdumbbells
✅ LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
✅ LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
❓ What Is Biceps Tendonitis?
Biceps tendonitis is a common cause of pain in the front of your shoulder. It happens when the tendon of the biceps muscle becomes irritated or inflamed where it attaches to your shoulder joint. This can lead to sharp pain with lifting, reaching, or even simple daily activities like carrying groceries or putting on a shirt.
🤔 How Did I Get Biceps Tendonitis?
Repetitive overhead movements, heavy lifting, poor posture, and even muscle imbalances can all contribute to biceps tendonitis. The tendon gets overloaded and irritated, which leads to inflammation and pain. If left untreated, it can linger for weeks or even months. That’s why it’s so important to address it with the right stretches and exercises.
💪 Best Exercises For Biceps Tendonitis
In this video, I’ll show you the best stretches and strengthening moves you can do at home to relieve anterior shoulder pain caused by biceps tendonitis. These physical therapy exercises are designed to reduce inflammation, restore mobility, and build strength in your shoulder so you can finally get back to moving without pain.
BICEPS TENDONITIS EXERCISES IN THIS VIDEO
Cross Friction Massage
Shoulder Extension Stretch
Shoulder Extension Stretch (Table)
Shoulder Extension Stretch (Doorway)
Side-Lying External Rotation
External Rotation Band Raises
Eccentric Biceps Curls
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT SHOULDER PAIN VIDEOS FOR YOU:
✅ BEST EXERCISES FOR SHOULDER IMPINGEMENT: https://youtu.be/AMqT-3l0I6k
✅ FIX SCAPULAR WINGING: https://youtu.be/VYGAH0QKEsw
✅ HOW TO SLEEP WITH SHOULDER PAIN: https://youtu.be/OcgA9RxZZkE
✅ BEST EXERCISES FOR ROTATOR CUFF: https://youtu.be/qMj-Ab9_4gw
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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
