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. Be safe. Have fun. And I hope you feel better soon.

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.

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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

7 Easy Ways to Improve Posture at Your Desk

 

Sponsored Content: This video contains paid product placement. Thank you to Victor Tech for sponsoring this video and providing Doctor Jo with a free Edge Desk System to use.

Click here and use code DoctorJo15 to get 15% off the Edge Desk System.

These easy ways to improve posture are great if you sit for long periods at a desk, in your car, or even at home. All this sitting, especially when your posture is out of whack, can cause pain in a lot of different places.

The first way to improve your posture is to make sure your hips and knees are at about a 90 degree angle. This is allows you to have good posture and distribute the weight evenly through out your body.

Next is to have your hands, wrists, and elbows in a comfortable position. Having them too low or too high can cause pain in all those areas including your shoulders.

Also, keep your feet flat. If you are shorter, you can use a stool or box to make sure your feet aren't dangling down.

An alternative way to help your posture is to use a kneeling desk. The folks at Victor Tech sent me their Edge Desk System to try. It is another great way to keep good posture, and take some pressure of areas like your hips when sitting for a long time. It easily adjusts to a wide variety of configurations, and it folds down pretty flat for easy storage when not in use.

Now for some exercises to help with posture starting with a chin tuck.This is a great way to not only strengthen your neck muscles, but also correct your posture. Second is a scapular or shoulder squeeze. This helps strengthen the thoracic muscles and help prevent your shoulders from rolling forward.

Finally a chest or pectoralis stretch is a great way to open up your chest and help prevent your shoulders from rolling forward.

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7 Best Advanced Balance Exercises

These advanced balance exercises may seem simple, but they can be pretty tough, so make sure you have something to hold on to if you need it.

These balance exercises are going to be performed on a half foam roll. If you don’t have one, you can roll up a big beach towel, and use it as your roll.

Perform each of these balance exercises with the both the flat end down and the flat end up if you have a half foam roll. Each side will work your balancer muscles differently. Make sure to hold onto something if you need to when first starting out.

These all will get progressively harder. Start off with a Romberg Stance. This is when you stand with your feet as close together as you can get them. Then you will do a tandem stance where one foot is in front of the other. Make sure to switch feet with this one.

Now you will start having some movement on the foam roll. Start off with clasping your arms in front of you and twisting side to side. Then you will go into a squat, and finally with these you will squat and reach down to the opposite knee or shin.

Finally you will do some single leg activities. The first one is just a single leg stance, and finally you will do a single leg stance with hip flexion.

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Diastasis Recti Explained & How to Fix It

A diastasis recti happens when your rectus abdominal muscles or your “six pack” ab muscles separate vertically. This can happen to women or men, but it is most common in women who are pregnant.

A diastasis recti happens when your belly expands from pregnancy or being overweight, and the connective tissue gets stretched out, pulling the rectus abdominis apart.

Often people try to correct this by doing a lot of crunches, but if you are already stretched out in that area, traditional crunches can make it worse.

Dr. Jen helps me show you not only how to check to see if you have one, but also a great and easy way to strengthen those muscles in a safe and correct way to help reduce that space.

Related Video:

5 Best Pregnancy Lower Back Pain Relief Exercises

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