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.

How to Use a Walker Correctly

Using a walker may seem simple, but if you don't use it correctly, you may fall or end up hurting something else in the process like your back or shoulders. This video shows you how to use a walker correctly.

A walker is used when you need a little more support than just some balance. It has more support than using a cane, and it also has more support than crutches since it is one complete piece. It’s important to make sure the height is adjusted so you are standing upright and not leaning over or shrugging your shoulders.

A rolling walker, like the one used in this video, should not be lifted while moving. You want to roll it as you walk with a normal gait pattern. Pushing on it too hard or trying to lift it up and move it will affect your gait and safety.

Related Videos:

How to Use a Walker on Stairs

Sit to Stand with a Walker

Relaxing Stretches for Stiff Muscles

These relaxing stretches for the whole body will help you relax stiff and sore muscles. Perform each stretch for about 20-30 seconds for a full body stretch.

Starting off with your neck and working your way down, you will do neck or cervical rotations, neck sidebends, shoulder circles, and scapular or shoulder squeezes. You don’t have to hold these stretches, this is just to get the muscles moving to relax them.

Then you will go into a trunk rotation, hamstring stretches, and thoracic or upper back side bends.

Finally, a whole body stretch making big circles from above your head to your toes will do a great job of relaxing those stiff muscles. Then to finish, some deep breathing will help get some increased oxygen into your system. You can do the deep breathing with your chest area or diaphragmatic breathing from your belly.

Related Videos:

Real Time Full Body Stretching Routine

Real Time Morning Stretch Routine

Sit to Stand with a Walker

It may look easy, but standing and sitting with a walker can cause a fall or injury if you don’t do it correctly. This video will show you how to safely sit to stand and then stand to sit with a walker.

The goal with the sit to stand with a walker is to not grab the walker and pull it towards you when trying to stand up. Scoot to the edge of your chair. Slide your strong leg slightly back. Put one hand on the seat of the chair or an armrest, and the other on the walker. Lean forward to shift your weight standing up. Then repeat this in reverse to sit down with the walker.

Related Videos:

How to Use a Walker

How to Use a Walker on Stairs

Easy Tinnitus Treatment

Tinnitus is a ringing in your ears. For some people, this simple technique will stop tinnitus immediately giving you instant relief. Tinnitus can also be another noise like buzzing, roaring, hissing, etc.

Tinnitus is usually not a serious condition, and is most often caused by long term exposure to loud noises and aging. However, sometimes it can be something more serious like an ear infection or even a tumor.

This technique is quick and easy to do, and it may help relieve your tinnitus immediately. It might not work for everyone, but if you have a mild case of tinnitus, it is definitely worth trying.

After removing any earrings or other devices from and around your ear, grab firmly onto your earlobe. Pull up and away quickly, but not forcefully. Repeat this 5 times. Often the ringing in your ears will stop immediately.



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