Miscellaneous Exercises

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.

Vertigo Balance Exercises

Vertigo is a feeling of dizziness/spinning that often comes on suddenly. These balance exercises may help with the balance issues vertigo can cause. These should be done in a safe area with a person or stable object next to you for support.

Vertigo is the symptom of many different things, and is caused by something else going on. BPPV, which is a positional vertigo, is the most common one you might have.

The first exercise is putting your feet as close together as you can. This is called the Romberg stance. If that is easy, try closing your eyes. If that is easy, move your head from side to side, and then up and down. Then combine them together with head movements and eyes closed. If all those become easy, try standing on an uneven surface like a pillow or a folded up yoga mat.

The next balance exercise is called tandem stance. This is with one foot directly in front of the other like you are standing on a tight rope. You can modify it if that is too hard to start with by putting your back heel and your toes on each foot next to each other. Follow the same progression as above. Make sure to switch your feet.

If all of these become easy, you can try standing on one foot and doing the same progression.

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Related Videos:

Vertigo Treatment with Simple Exercises (BPPV)

Epley Maneuver for Vertigo

5 Best Gluteus Strengthening Exercises

These gluteus strengthening exercises are great for the gluteus muscles which are very important muscles in our bodies. The gluteus maximus and gluteus medius help us walk and keep our pelvis in alignment.

These gluteus strengthening exercises (or butt strengthening exercises) will help for both the gluteus maximus and the gluteus medius.

Bridges are great for our whole body. They work the hips, knees, back, and much more. You can do bridges by themselves to activate the glut max or add a band to also activate the glut med.

Step downs and side squats with a band are more difficult, but do a great job of working both the gluteus max and med.

Finally, a sumo squat works them slightly differently, and is also a great strengthening exercise for both.

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Related Videos:

Butt Exercises (Gluteus Maximus)

Dead Butt Syndrome, aka Gluteal Amnesia

Getting Up From the Floor Safely

Getting up from the floor can be tough for some people especially as you get older or if you have weak or injured knees. Here are a couple of techniques that may help.

If you are practicing these techniques for getting up off the floor, make sure to have someone close by to help if you need it & make sure you have a chair, table, or couch near by to help pull or push yourself up as well.

The best way to get up off the floor is by getting yourself into a lunge position with your stronger leg out in front and push up at your knees to stand.

If your knees are too painful to put on the floor, you can use the downward dog or inch worm movement to “walk” your way up from the floor, but you need to be pretty flexible to do it this way.

Related Video:

Getting Up Off the Floor Correctly

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Becoming a Physical Therapist or Physiotherapist

Are you interested in being a Physical Therapist or a Physiotherapist? What about a Physical Therapist Assistant (PTA)? Here are some of my favorite things, and some of my not so favorite things, about being a licensed Physical Therapist.

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