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.

7 Best Advanced Swiss Ball Exercises

These advanced swiss ball exercises are very tough, even for me. So make sure you are ready for them. I have a moderate and basic video you might want to check out instead.

The first three swiss ball exercises are a plank, plank with hip flexion to chest (same side and opposite side), and a side plank. Try to keep your butt tucked in by squeezing your glute muscles in, and try to keep your body in a straight line.

The fourth exercise is a plank, but now the ball will be at your feet. By changing where the unstable surface is, it works your core in different ways.

Now you will lie down for the next two exercises. You will do a single leg bridge on the ball, and then a knee to chest and extension with the ball. These work your hamstrings, glutes, hip flexors, and your core.

The last swiss ball exercise is a pike pull. This is very difficult, so don’t feel like you need to do a full pull in the first few times. Try to pull with your feet and core, and don’t go too far where you fall over.

Related Videos:

7 Best Moderate Swiss Ball Exercises

7 Best Swiss Ball Exercises for Beginners

7 Best Moderate Swiss Ball Exercises

These moderate exercises for the Swiss ball (aka therapy ball, stability ball, exercise ball, etc.) will help increase your core strength and stability. If you aren’t quite ready for this level, check out my basic Swiss ball exercises.

The first two moderate Swiss ball exercises are crunches on the ball. You can do them straight up and down, or you can cross over to get your oblique core muscles.

The next two exercises for the Swiss ball are a tabletop bridge, and a bridge with your feet on the ball. Both of these are hard, but in different ways. Make sure you are able to stabilize the ball so you don’t fall off. These are great for the hamstrings, and glutes, as well as the core.

Then you have the modified plank and modified side plank. Try to keep your butt tucked in by squeezing your glute muscles in, and try to keep your body in a straight line.

Finally you will do a dead bug with the Swiss ball in between your arm and leg. You can do opposite arm and leg, or same side. Try to keep a pelvic tilt when doing these.

Related Videos:

Back Strengthening with a Swiss Ball

Moderate Swiss Ball Exercises

5 Best Carpal Tunnel Syndrome Stretches & Exercises

These carpal tunnel syndrome stretches & exercises are great for carpal tunnel pain. They are easy to do just about anywhere and should help provide pain relief from carpal tunnel syndrome symptoms.

Sometimes pain that presents as carpal tunnel syndrome can be coming from your elbow, shoulder, or your neck, so check with your doctor or physical therapist before assuming you have carpal tunnel syndrome and starting these exercises.

The first two stretches for carpal tunnel syndrome are more of a warm up. You will make a fist, and do wrist flexion and extension. Then you will turn your fist up with the thumb on top for radial and unlar deviation. These will start loosening up the muscles in and around the wrist.

Then you will go into full stretches for your wrist flexors and extensors. You can do them modified or the full stretch.

The next carpal tunnel stretch is a prayer stretch. This really stretches the carpal tunnel area, and you might get some numbness and tingling with it. As long as it goes away when you stop, it should be okay to do.

The last two stretches are for your pec or chest muscles and your anterior scalenes. Sometimes the pain comes from tightness in these areas at the chest and neck. So it’s important to stretch this area as well.

Related Videos

Carpal Tunnel Syndrome Stretches & Exercises

Top 5 Wrist Pain Relief Techniques

7 Best Swiss Ball Exercises for Beginners

A Swiss ball, aka therapy ball, stability ball, or exercise ball, can be very beneficial in strengthening the core. Make sure you feel safe and stable on the swiss ball, or have someone hold it for you.

The first swiss ball exercises are the pelvic tilt, lateral tilt, and hip circles. These are great for using only your pelvic and core muscles. Try not to move your upper body, and move the swiss ball just with your hips.

Then next two exercises are moving your feet with a hip flexion and long arc quad (LAQ). These are slightly harder because lifting your leg makes a smaller base of support, and it’s harder to stabilize the ball.

The final two exercises are adding your arms by lifting the opposite arm with your leg, and then the same side. This adds upper body movement to the already unstable exercise.

Related Videos:

Back Strengthening Swiss Ball Exercises

Moderate Swiss Ball Exercises

How to Go Up & Down Stairs Safely with Crutches or a Cane

Using crutches or a cane on stairs or steps can be a very scary concept. Here are a few tips to help you get safely up and down the stairs with crutches or a cane.

The first thing to remember when climbing stairs with crutches or a cane is always go up with your good leg, and down with your bad leg. A way to remember is “The good go to heaven, the bad go to hell.” This applies even if you are non-weight bearing with crutches and hopping up and down the stairs.

The best thing to do is practice going up and down on one step with the crutches or cane until you feel comfortable, and have someone with you if you can when you first try it. When using two crutches, they always go with the bad leg.

When you go down to one crutch or just a cane, the crutch or cane goes on the opposite side of the bad leg, and all the same rules apply.

Related Videos

How to Walk with Crutches

How to Walk with a Cane

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