Full body stretch routine in 10 minutes.
Upper trapezius stretch - 30 seconds each side
Levator scapula stretch - 30 seconds each side
Anterior shoulder stretch - 30 seconds
Rhomboid scapula stretch - 30 seconds
External rotation stretch - 30 seconds each side
Inferior shoulder stretch - 30 seconds each side
Downward dog calf stretch - 30 seconds
Hamstring stretch - 30 seconds each side
Quadricep stretch - 30 seconds each side
Hip flexor stretch - 30 seconds each side
Glutes stretch - 30 seconds each side
Lying trunk rotation - 30 seconds each side
► Things my patients have found helpful:
I get a lot of questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. If you have questions, please discuss with your healthcare provider. I have personally tried a number of the products below, but not all. I have included some based on positive feedback from my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
*Supplements*
The following are Thorne supplements which are NSF certified. NSF certifies that what’s on the label is in the bottle. They also do toxicology review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
Boswellia Extract: https://amzn.to/3L00rYn
Turmeric & Curcumin: https://amzn.to/47NacD9
Glucosamine & Chondroitin: https://amzn.to/44AVoow
Creatine Monohydrate: https://amzn.to/45JW9wq
Whey Protein: https://amzn.to/3Ad1H86
Omega 3 and 6: https://amzn.to/45LTBh7
Vitamin D 5000: https://amzn.to/47T8MHs
Vitamin B complex: https://amzn.to/3L0Bdcm
Magnesium Citrate/Malate: https://amzn.to/3snHuZc
Magnesium Glycinate: https://amzn.to/45EZVYa
*Soft Tissue & Rehab*
Theragun: https://amzn.to/4363zJG
Massage ball: https://amzn.to/40BUC9f
Foam roller: https://amzn.to/4324E5c
Stretching strap: https://amzn.to/3U9a2iQ
TENS unit: https://amzn.to/3mcCqnI
Heating pad: https://amzn.to/49AhriE
Heating patch: https://amzn.to/47fkiMy
Resistance bands: https://amzn.to/3nFyb4C
Red light therapy: https://amzn.to/4abQ2U1
*Braces & Supports*
Hinged knee brace: https://amzn.to/3U6oyrH
Neoprene knee sleeve: https://amzn.to/3Zzhsgt
Volar wrist brace: https://amzn.to/3KawW55
Thumb spica brace: https://amzn.to/3nHj9vl
Ankle lace up brace: https://amzn.to/3m6iR0u
Tennis/Golfer’s elbow brace: https://amzn.to/3ZEGgE1
Superfeet orthotic inserts: https://amzn.to/436tRf5
*Other Resources*
Trigger Point Wall Posters: https://amzn.to/47SjGft
The Trigger Point Manual: https://amzn.to/4340cTt
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; https://twitter.com/JeffreyPengMD
Website: https://www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.