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.

Tandem Stance Head Movement Side to Side

Looking for a great way to help work on balance? Try the Tandem stance with head movements side to side. Just make sure you stand next to something sturdy in case you need to steady yourself.

To perform the Tandem stance head movement side to side:

  1. Stand next to something sturdy for balance.

  2. Place one foot directly in front of the other like you are standing on a tight rope. While balancing, move your head from side to side, and then switch feet.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Swiss Ball - Prayer Core Plank

Looking for a great way to help strengthen your core? Try a prayer core plank on a swiss ball.

To perform the prayer core plank on a swiss ball:

  1. Kneel down in front of the ball and place your elbows on the ball in a prayer position.

  2. Roll the ball out with your elbows where your body is at an angle tucking in your bottom, and hold it.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Shoulder External Rotation with Resistive Band

Looking for a great way to help strengthen your shoulders after an injury or surgery? Try shoulder external rotation with a resistive band.

To perform shoulder external rotation with a resistive band:

  1. Hold a resistive band in front of you with your thumbs up. Bend your elbows to about a 90 degree angle, and keep your elbows by your side.

  2. Keeping your wrists in a neutral position, pull the band outwards while keeping your elbows by your side. Slowly come back in.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Piriformis Stretch Knee to Opposite Shoulder

Looking for a great way to help stretch out your piriformis muscle? Try the piriformis stretch knee to opposite shoulder.

To perform the piriformis stretch knee to opposite shoulder:

  1. Lie on your back with your knees propped up. Cross the leg you want to stretch over the other leg with the ankle on the knee. Grab the knee of the side you want to stretch with the opposite hand.

  2. Pull it up and across your body towards the opposite shoulder. Hold the stretch.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Vertigo Treatment for BPPV with Brandt-Daroff Exercises

BPPV, or Benign Paroxysmal Positional Vertigo, can literally stop you in your tracks. Hopefully this vertigo treatment with Brandt Daroff exercises will help. But as always, make sure you are properly diagnosed because the symptoms can be coming from something more serious and dangerous.

Exercises for BPPV will often increase your symptoms, and sometimes make you sick. However, each time you do them, the symptoms should decrease. Make sure you have a bucket just in case you get sick, and don’t plan on going anywhere right after you do these exercises just in case they make you feel a little worse.

These exercises are called Brandt-Daroff exercises. Start in an upright, seated position. Then move into a lying position on one side with your nose pointed up at about a 45-degree angle. Stay in this position for about 30 seconds (or until the vertigo subsides, whichever is longer). Then move back to the seated position and stay for 30 seconds. Repeat on the other side. This should be done 5 times on each side, 2 times a day holding each position for 30 seconds. It is recommended to do these for at least two weeks even if your symptoms go away before then.

Related Videos:

Vertigo Treatment with Simple Exercises (BPPV)

Vertigo Treatment with Gaze Stabilization Exercises

Pages

Subscribe on YouTubeQuick Tip:

Never miss another Ask Doctor Jo video. Click here to Subscribe to my YouTube Channel!



 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website 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 on this website. You agree to indemnify and hold harmless Ask Doctor Jo, 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 website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.