Using a cane or a crutch when you have an injury can be very confusing especially when characters on TV shows don’t even use them right! So let me show you how to walk with a cane correctly. Once you get the hang of it, it becomes very easy and natural. When we walk normally, our opposite arm swings forward with our opposite leg. When using a cane, you want the same technique so you don’t risk injuring something else while you are recovering.
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. Yes, House, MD did it wrong! 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.
Core exercises are very important to have a healthy and stable back as well as the whole body. The core is not only the front, sides, and back of the trunk, but it is also the pelvic floor. When first starting core exercises, it is best to try modified ones first and then progress to harder movements as the core gets stronger.
These moderate core strengthening exercises are a progression from my beginner core exercises, and these intermediate core exercises are a great next step once the beginner ones become too easy.
Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4x4 breathing, 4-part breath, etc.) and Pursed breathing.
Did you know GERD or Acid Reflux can often be relieved by simple stretches and exercises? In this video, I'll show several stretches and exercises that can help prevent and relieve the symptoms of GERD or acid reflux.
These simple breathing exercises are great for people with COPD or for people who want to be able to hold their breath longer like swimmers or surfers. These are also great for relaxation.
Relieving Chronic Pain through simple stretches and exercises starts with finding the right movements for your body. In this video, I'll show you gentle stretches and exercises to help relieve chronic pain without causing a flare-up.
Massage guns, or percussion guns, usually come with several heads or attachments. Here’s a general overview of what each one can be used for, and what area of the body it works on best.
Sitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help.
When glutes are weak or not working properly, other muscles overcompensate, which can lead to discomfort, dysfunction and even injury. Here are some more reasons strong glutes are important.
