Miscellaneous Exercises

 

Meet My Axis Scientific Muscle Replica Model

The folks at Axis Scientific sent me their half-size muscle replica model to use in my videos so I can show you what's happening on the inside when you're feeling a certain pain. But there's a problem, it needs a name! Leave your suggestion in the comments, and I'll pick my favorite!

Click here to purchase your own muscle replica model!

This half-sized muscle replica model is really nice. It shows the entire muscular system and has 27 removable parts so you can see down deeper into the model.

One of the great features of this model is that all of the muscles on the model are numbered. These numbers correspond to a detailed book that shows the muscles in even greater along with their names. This is great for a classroom use, reference, or other teaching environments.

The model is also backed by a 3-year warranty.

Click here to learn more about this muscle replica model and Axis Scientific's other great products.

PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to Axis Scientific for providing Doctor Jo with a free Muscle Replica Model to use.

Meet My Wellden International Skeleton

The folks at Wellden International sent me their life-sized skeleton to use in my videos so I can show you why and where things can cause pain. But there's a problem, it needs a name! Leave your suggestion in the comments, and I'll pick my favorite!

Click here to purchase your own skeleton!

This life-sized skeleton is really high quality and is made of PVC which makes it very durable and easy to clean.

All of the joints are movable, and the skull is removable. It also depicts the spinal nerves and vertebral arteries, and disc prolapse.

The skeleton comes with a great laminated poster that shows the names of all the bones, so this would be a great skeleton for teaching or studying human anatomy.

Click here to learn more about this skeleton and see Wellden International's other products.

PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to Wellden International for providing Doctor Jo with a free Life-sized Skeleton to use.

Stability Disc Exercises

A stability disc (aka wobble cushion or balance disc) is a great way to work on your balance for your core, shoulders, and legs. You can use it in so many ways to help regain your balance and strengthen your smaller muscle groups.

Click here to purchase the stability disc featured in this video.

If you have a weak core or bad sitting balance, you can use the stability disc to sit on and work on your balance. This can be used for children and adults. Put the disc on a chair or flat sitting area, and sit on it. For some people, you might have to use your hands for balance or even have someone help steady you. It is almost like a modified version of sitting on a swiss/stability ball. Once you sit on it, you can shift back and forth side to side. Then have someone push slightly on your shoulders so you have to keep that balance. You can also reach forward and to the side while keeping your balance.

Now you will stand up to work on your standing balance. Make sure you have a chair or something sturdy to hold onto because this can be very challenging. It also makes a difference of how much air you have in it, and the more air, the harder to balance. Start off by simply standing on the disc. This might be challenging enough for you until you get use to it. Then you can shift your body from side to side, and even front to back.

If those become easy, you can try balancing on one foot. The ankle will be moving a lot to try to get that balance, and that is pretty normal. Again, start off with holding onto something for balance and safety.

Now get on the ground for some higher level core work. Put the disc slightly below your mid back, and lie down on it in a sit up position. This will make your core work harder because of the instability of the disc and you can do a deeper sit up.

Next you will move the disc up to about at shoulder level. This time you will do a bridge. Make sure you go slow, and when coming up and down, go one segment of your spine at a time. Then roll over into a modified push up position. Put both knees on the disc, and do a push up. Finally, you will do a full push up with the discs at your hands. This one is really difficult, and you shouldn’t try until you have mastered all the others.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic)

Exercise Ball Core and Back Strengthening Exercises (Moderate)

PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to King Athletic for providing Doctor Jo with a free Stability Disc to use. If you purchase a stability disc from the link above, Doctor Jo will receive a commission.

Pinched Nerve (aka Cervical Radiculopathy) Stretches & Exercises

A pinched nerve (aka cervical radiculopathy) is basically when the nerve coming out of the spine gets irritated at the nerve root. This can cause pain and weakness going down into the arm. These exercises should help.

First start off with a nerve glide. Remember that nerve glides should only be done once a day with about 10 repetitions. Anything more might irritate the nerve further. Put your arm out to the side of your head, and bend your elbow at a ninety degree angle where your hand is in the air. Turn your palm towards your head. Imagine that there is a string around your head and hand, so they have to move together. When your hand comes down, your head sidebends to that side, and then they both come back up together.

Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.

Next you will do a chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.

Finally, you will do a chin tuck (or retraction) with neck extension. This doesn’t have to be a big movement, and if you already have dizziness issues, you might want to hold off on this one.

Related Videos:

Neural Glides for Ulnar, Median & Radial Nerves

Neck Spasm Stretches

Fall Prevention Exercises

Fall prevention, or reducing the risk of a fall, is very important to prevent further injuries. Often our balance is the main reason for a fall. You can have trouble with your balance for many different reasons including injuries, inner ear issues like vertigo, and even general weakness.

This video will show you some exercises to help prevent falls. So you might want to get near something to hold onto for balance. You can also use a cane for balance if you need to.

To start off, you will walk forwards, and then backwards with head movements. Turn your head side to side while walking. You can turn your head slowly, or a little faster to make it harder. Then look up and down while you are walking.

The next exercise is going to be like you are walking on a tight rope. We call this tandem gait. You might call it the drunk test. Put one foot right in front of the other. Try to look straight ahead if you can. If that is too difficult, you can put them close together, but not right in front of the other. If this becomes easy to do, then you can move your head from side to side, or even up and down while you are walking.

Now you will do some standing balance exercises. The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, move your head from side to side, and up and down. The next standing balance exercise is tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. Follow the same progression as above. Make sure to switch your feet.

Then you will do some hip strengthening exercises. Start off with a hip abduction/adduction (side to side). Try not to turn your foot out when kicking out to the side. This will change the muscle you are trying to work. Then still keeping the knee locked out, perform hip flexion/extension (front to back) exercise. Lock out your knee and try to keep it straight the whole time. Pulling your toes up or into dorsiflexion will help keep your knee straight. Bring your foot up as high as you can without leaning back, and then bring it back as far as you can without leaning forward. Start off with 10 on each side, and then work your way up.

Finally, you will do heel raises. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25. If that becomes easy, you can do one leg at a time.

Related Videos:

Improve Your Balance with Simple Exercises

When, Why & How to Use a Walking Cane or Quad Cane

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