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.
We squat every day from sitting down in a chair to getting out of bed, or even sitting safely on the toilet, but squats can be a painful task when something hurts, or our muscles are weak. Practicing squats in a reverse order can help strengthen the muscles and work on doing them correctly and safely.
The best sleeping position for you shouldn't be something you lose sleep over! Doctor Jo will show you how to get your body in a neutral sleeping position for a better night's sleep.
This seated stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
Vagus nerve stimulation uses gentle electrical impulses to stimulate the vagus nerve. The Vagus Nerve plays a key role in the parasympathetic nervous system, helping regulate rest, digestion, heart rate, and more.
Some of the most common accidents and injuries happen doing everyday activities. Walking, getting in and out of the shower, and even going up and down stairs can be dangerous for people with limited mobility. These simple exercises should help prevent these types of injuries.
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.
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.
Living with fibromyalgia and other chronic pain conditions can be an overwhelming experience, characterized by widespread pain that affects various parts of the body. One of the most beneficial approaches to help manage this pain is to incorporate gentle standing stretches and exercises into your daily routine.
Maintaining a strong and stable core is essential for overall health and fitness. If you’ve already mastered my beginner & moderate core exercises, it’s time to progress to more advanced core strengthening exercises. These exercises can help take your core strength to the next level, ensuring a strong and healthy body.
