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 an SI Belt or Maternity Belt

SI belts and maternity belts help support the SI (sacroiliac) Joint. They can help relieve pain, help keep you in alignment, and help keep you pain free while strengthening the muscles around the SI joint.

SI Belts can also be helpful if you are pregnant. In that case, they are usually referred to as Maternity Belts or Maternity Belly Bands.

You can wear an SI Belt or Maternity Belt over or under your clothes. Find the top of your pelvic or hip bones (iliac crest), and the pubic bone. You want the belt to be somewhere in between the two. It slow needs to be where the sacrum is at the back to help support that SI joint. Make sure it’s snug, but not too tight.

Related Videos:

SI Joint Dysfunction Exercises & Stretches

SI Joint Dysfunction Stretches & Exercises

7 Best Headache Relief Treatments

These headache relief treatments are stretches and exercises that can help relieve headache pain caused by tension, stiffness, and tight muscles in the neck and shoulders.

Headaches can come in many forms. They can be tension headaches, migraine headaches, cluster headaches, and cervicogenic headaches.

Cervicogenic headaches are often misdiagnosed as migraine headaches. The main difference is that a migraine headache is rooted in the brain (usually a chemical imbalance), and a cervicogenic headache is rooted in the cervical spine or base of the skull region (usually a mechanical issue or dysfunction).

The first movement is a chin tuck. These are a great way to reset your neck muscles, and get your head back into a good posture. You can also do these lying down or against a wall, so you have something to push into like an isometric exercise.

Next, you can use a foam roll under your neck, but a little higher up around the C2 vertebrae. Once you get it in place, gently rotating your head side to side will help mobilize it.

Then there are scapular or shoulder squeezes, a chest stretch, and thoracic mobilizations. These are great to help open up your chest area, and keep the thoracic spine strong. If the thoracic spine is not working correctly, it can cause headaches as well.

Finally you will use a towel to help you stretch. SNAGS (Sustained Natural Apophyseal Glides) help mobilize the neck, and work great when you have a lot of stiffness and help relieve headaches.

Related Videos:

Neck Pain Stretches & Exercises

Neck Spasm Stretches

Neer's Test for Shoulder Impingement

The Neer’s Test (or Neer Test) is used to determine a shoulder impingement or specifically a subacromial impingement. The test can yield both false positives & false negatives, so use it in combination with other diagnostic tools.

To perform the Neer's Test, start by stabilizing the patient's scapula with one hand, and then passively flex the arm while it is internally rotated. Pain indicates a positive test.

A positive test may also indicate a rotator cuff tear, or shoulder tendonitis or bursitis.

Related Videos:

Empty Can Test for Shoulder Impingement

Hawkins Kennedy Test for Shoulder Impingement

How to Use a Cane Properly

Sponsored Content: This video contains paid product placement. Thank you to Medi-cane for sponsoring this video and providing Doctor Jo with a free Folding Travel Cane to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase the Medi-cane Foldable Travel Cane featured in this video!

It may seem simple, but many people don’t know how to use a cane properly. Today I’ll show you not only how to use a cane, but some of the reasons you may need to use one.

The cane I’m using in this video is the Medi-cane Folding Travel Cane. It’s adjustable, very sturdy, and has a strap. It’s also light weight and folds up easily so it will fit in a purse or bag for easy traveling.

Canes come in many different shapes and sizes. A standard cane should really be used to help with balance and to help you stand more upright when you walk, and should not be used if you are putting more than about 20% of your body weight on it. If this is the case, you should look into getting a walker or crutches.

Once you pick out the cane that is right for you, make sure it is properly fit. The most important part to start with is to make sure your cane is the right height. Most canes have a pin you can push in to change the height. On your upper leg there is a bone that sticks out called your greater trochanter. It is just below your hip. This is where you want the top of the cane. You should have a slight bend in your elbow about 20 degrees. If the cane is too high, you might irritate your shoulder, and if it is too low, you might lean over too much.

Now for the walking part. The cane should be in the opposite hand of the injured side. The cane should always move with the injured side. If the injured side goes forward, the cane goes forward for support. Again, this is how our bodies naturally move; so don't think about it too much. Just move how you would normally move. The cane should be for balance and safety, and if you feel like you are pushing really hard on it, or if you can't walk smoothly, then you probably are not ready for a cane yet.

Related Video:

How to Walk with a Cane Correctly



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