Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

10 Best Cervical Herniated Disc Exercises & Stretches

A cervical herniated disc is when you have a disc herniation in your cervical spine (or your neck). It can cause pain in your neck, shoulders, arms, and even your hands. These neck stretches & exercises should help.

Chin tucks and isometric exercises like cervical rotation and cervical side bend can help activate the muscles in the neck with little to no movement, and help reset the muscles in the neck.

Cervical extension with a towel is a great way to get specific movement to each segment of your spine. Using the towel helps stabilize one segment while you are moving the others.

An upper trap stretch, levator scapulae stretch, and an anterior scalene stretch are great to help loosen up the muscles all around your neck. If there is less tightness, there won’t be as much pressure on the disc.

Finally, exercises against gravity like cervical side bending, cervical extension, and the cat/dog or cat cow (which can be a stretch too), will help strengthen the muscles to stabilize the area.

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Related Videos:

Neck Pain Stretches & Exercises

Neck Spasm Stretches

Vertigo Balance Exercises

Vertigo is a feeling of dizziness/spinning that often comes on suddenly. These balance exercises may help with the balance issues vertigo can cause. These should be done in a safe area with a person or stable object next to you for support.

Vertigo is the symptom of many different things, and is caused by something else going on. BPPV, which is a positional vertigo, is the most common one you might have.

The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, try closing your eyes. If that is easy, move your head from side to side, and then up and down. Then combine them together with head movements and eyes closed. If all those become easy, try standing on an uneven surface like a pillow or a folded up yoga mat.

The next balance exercise is called tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. You can modify it if that is too hard to start with by putting your back heel and your toes on each foot next to each other. Follow the same progression as above. Make sure to switch your feet.

If all of these become easy, you can try standing on one foot and doing the same progression.

Learn how to get on my "Wall of Thanks."

Related Videos:

Vertigo Treatment with Simple Exercises (BPPV)

Epley Maneuver for Vertigo

Neurodyn II Neuromuscular Stimulator Review

 

Sponsored Content: This video contains paid product placement. Thank you to Shophysio for sponsoring this video and providing Doctor Jo with a free Neurodyn II to use.

Click here to purchase the Neurodyn II & use coupon code DOCTORJO12 to get 12% OFF your entire order!

Electrical stimulation (ES) with a professional neuromuscular stimulator like the Neurodyn II can be a great way to help decrease pain, re-educate muscles, prevent atrophy after a surgery, increase blood flow/circulation & increase range of motion.

The folks at Shophysio sent me their Neurodyn II by Ibramed. This unit is a great professional unit because it comes with Russian current, functional electrical stimulation (FES), and transcutaneous electrical nerve stimulation (TENS). It has 4 independent color coded channels so you can use it on more than one patient at a time.

FES is a form of ES that helps with functional activity. The current should just be high enough to make the movement so it will help with the function of the muscle.

TENS is for pain relief for acute and chronic pain. It has conventional (normal) and burst modulation.

Russian current is used for muscle retraining and helping prevent muscle atrophy after an injury or surgery. You want to get a maximum contraction with this current.

Related Videos:

Sonopulse III Therapeutic Ultrasound Unit Review

7 Best Knee Pain Exercises (Advanced)

These knee exercises are more advanced (they even got me a little winded!), and they should help strengthen your knees and decrease knee pain. If they are too difficult, check out my knee pain moderate exercise video.

Single leg bridges are a great way to work the muscles all around your knee to help relieve knee pain. If you are not quite ready for it you can use both legs.

Squats and squats with a ball squeeze work the muscles around the knee together to keep them balanced. Make sure you are using correct form.

Using a band for sidestepping and a 4 way hip not only work your hip muscles, but they work your knee muscles as well.

Finally single leg heel raises and single leg squats are a great knee exercise, but they can be very difficult, so make sure to start by holding onto something for balance.

Learn how to get on my "Wall of Thanks."

Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

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