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.

Balance & Coordination Exercises

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 balance and coordination exercises while you are moving. So you might want to get near something to hold onto for balance. You can also use your cane if you need to.

The first 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.

The next movement is going to be the Grapevine or Crossovers. You will start off going sideways. Take the outside foot and cross it over the other foot. Then step out moving in one direction. Now take the outside foot and go behind the other one. It will almost look like you are braiding your feet. 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 are going to walk up on your toes. Try to stay up the whole time keeping your heels off the ground. Then change it to walking on your heels with your toes in the air. This one is actually a little harder so make sure you have something sturdy to hold onto if needed.

Leg & Hip Active Range of Motion Exercises

These Leg & Hip Active Range of Motion Exercises are a great way to help get back the range of motion in your legs and hips after a surgery or injury.

Start off seated in a chair with your back nice and straight. Bring your knee straight up in the air, but try not to lean back when you do this. Bring your leg back down.

Then you will do knee extensions kicking straight out. Try to get your knee as straight as you can. Pulling up your toes at the end helps lock out your knee.

Now you are going to do a heel raise by lifting your heel off the ground while keeping your toes on the ground. Next, you will do toe raises, bringing the toes off the ground with the heel on the ground.

For hip abduction, roll your knees out and bring them back in, almost like a clamshell. Finally, you will do hip adduction. If you need a target, you can put a pillow or something soft between your legs and squeeze in.

Ergo21 Sports Seat Cushion Review

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Ergo21 for sponsoring this video and providing Doctor Jo with free Sports Seat Cushions to review. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

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Other Ergo21 Cushions:

Ergo21 Original Extreme Comfort Seat Cushion Review

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ActivMotion Bar Advanced Core Exercises

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to ActivMotion Bar for sponsoring this video and providing Doctor Jo with a free ActivMotion Bar to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Here are some advanced core exercises you can do with the ActiveMotion Bar. The exercises themselves are pretty basic, but adding the ActivMotion bar makes them advanced.

Don't have an ActiveMotion Bar? Purchase one here, or use a regular weigh bar, but the exercises won't be quite as good.

Want to know more about the ActivMotion Bar? Check out the review I did earlier.

These ActivMotion Bar advanced exercises and should only be used when you are finished with your rehab and preparing to return to your sport or higher level activities. The steel weights in the bar make it unstable, so your muscles have to work harder to keep your core stable.

The first exercise is a crunch. Lie down on your back with your knees propped up. Put your hands on the white lines on the bar. Try to keep the weights in the center of the bar. Come up for a crunch pushing the bar up in the air and control it coming back down.

The next exercise is going to be a bridge. Keep the bar up in the air in front of you. You can start with a pelvic tilt to flatten out your back. Keeping the weights in the center of the bar, lift your bottom off the ground into a bridge position. Slowly come back down. If that is easy, then you can try a single leg bridge. Lift one leg in the air, and lift your bottom off the ground. Continue to keep the weights in the center of the bar. Slowly come back down.

Now you are going to roll over and get into a push up/plank position. Try to keep your body in a straight/neutral position. Put the bar on one side of you. Hold on with one hand in the center of the bar. Lift the bar up as you turn slightly to that side. Try to keep the weights in the center of the bar, and slowly come back down. Switch sides.

The last set of exercises are going to be in prone on your stomach. Bring the bar in towards your chest. Pull into your chest and lift your chest slightly off the ground. That will activate the core muscles. Then you can lift your leg alternating sides or lift them both at the same time. For a more advanced exercise, put the bar out in front of you like you are in the superman position. Lift your chest off the ground, and lift your leg alternating sides or lift them both at the same time.

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