Handigrip Exercises At Home, No Purchase Necessary!

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Dr. Grace Walker, physical and occupational therapists, specializes in hands and upper extremities. If you have hand weakness, physical therapy can be beneficial to increase strength in your muscles around your forearm, hand and fingers.

Common problems that lead to hand weakness include:

  1. Stroke
  2. Fractures
  3. Carpal tunnel syndrome
  4. Arthritis
  5. Extended time in a cast or sling leads to muscle atrophy (decrease in muscle mass)

A simple exercise you can do at home, once diagnosed and cleared by a doctor or physical therapist, is the towel handigrip exercise. This is an isometric exercise, meaning the muscles are activated, even though movement is limited by the towel. Isometric exercises might be more desirable for those who have limited range of motion, or if pain is associated with forming a closed fist.

Here is how you do it.

  1. Get yourself an kitchen or hand towel.
  2. Fold the towel in half, then roll it into a small cylinder like the one pictured.
  3. Grip the towel in one hand on a table top.
  4. Elbow should be close to 90 degrees, with the shoulder relaxed.
  5. Firmly squeeze the towel in your hand, holding the pressure for 5 seconds.
  6. Relax and repeat for 10-15 repetitions, twice daily.

Handigrip towel

If you experience any pain, consult your doctor or physical therapist.

By incorporating the towel handigrip into your exercise program, you can be on your way to increasing hand strength! At Walker Physical Therapy and Pain Center, we have trained therapist to assess your injuries and goals to design a physical therapy program to increase your hand strength. We come up with personalized programs for each patient to provide results in a fun, affordable, healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!


Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

(714) 997-5518


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Worplace Ergonomics- Monitors: More Important Than You May Think! Part 3 of 4

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businesswoman working on laptop with neck pain

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This is a four part series, today being part 3 of 4. We will be looking at the ergonomic placement and utilization of your computer monitor.

Finding the correct monitor and placing it in the proper position helps reduce exposure to forceful exertions and awkward postures. On top of easing shoulder and neck tension, this helps to prevent other adverse effects such as excessive fatigue and eye strain.

Here are four quick tips to keep in mind when selecting and positioning your computer monitor.

  1. Put your monitor directly in front of you and at least 20 inches away. Viewing distances that are too long can cause you to lean forward and strain to see small text. Distances that are too short may require you to sit in awkward positions to be able to read correctly.
  2. Position the monitor so the top line is at or below eye level. A quick solution for raising the monitor is either a new monitor stand or a stack of wide, heavy books. A display screen that is too high or low will cause you to work with your head, neck or back in awkward positions.
  3. Place your monitor perpendicular to any windows to prevent eye stain due to a glare on the screen. Eye strain can eventually lead to neck and shoulder stain from leaning in to see past glare.
  4. Laptops and tablets are the least ergonomic form of computing! The benefits of using a desktop computer include the ability to adjust the height and distance of the monitor and space computer components, such as the keyboard and mouse, away from each other. Use laptops and tablets only when you must.

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment that is affordable. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518



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Don’t Bluff Your Rotator Cuff!

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rotator cuffThe group of muscles and tendons that surround the shoulder joint is called the Rotator Cuff, which helps keep your upper arm bone firmly placed within the shoulder socket. Those who repeatedly perform overhead motions become most susceptible to a Rotator Cuff injury, such as those involved in sports, carpentry, painting, mechanics, etc. Increase in age plays a large part in the risk of these injuries as well.

According to Grace Walker, physical and occupational therapist and nutritionist, Physical Therapy is the first and best step to treat Rotator Cuff injuries. At Walker Physical Therapy & Pain Center in Orange, CA our expert, trained physical therapists provide our patients with the highest quality, hands-on care, and aspire to deliver considerable pain relief within the first week of treatment.


  • DO lie on your pain free side. Place a pillow close to your tummy and rest your arm on it.
  • DO elevate your shoulder by keeping the elbow supported during sitting and driving.
  • DON’T lift with your palms down.
  • DON’T push or pull when hands are not visible.



“I came to Walker Physical Therapy over two years ago for a shoulder injury. My mobility was very limited and I was in pain almost all the time. Just carrying my purse or a small bag of groceries resulted in pain.

The results were much more than I expected, my mobility was greatly increased and I was pain free most of the time. I was able to stop taking the pain medication I was taking on a daily basis. The end result was feeling better and being healthier then I have been in years.

Thanks to you and the whole staff here.”


B. Beer


Call Walker Physical Therapy & Pain Center today at 714-997-5518 and be free from Shoulder Pain!

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Get Treatment After Auto Accident or Work Injury

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If you were in an auto accident or have suffered a work injury, it is advised to get treatment immediately to start getting some FAST relief!

Dr. Grace Walker, physical & Occupational Therapist and Nutritionist states that if you were in an auto accident or work injury, it doesn’t matter if you have insurance or not. At Walker Physical Therapy and Pain Center, we will work directly with your attorney, the at fault party or your insurance company. The best part is that there is typically NO COST TO YOU! 

blog photo car accident

We see a Variety of the Following Types of Cases

  • Auto Accidents whether it was your fault or not. If it wasn’t your fault, call for a free screen!
  • Work Injuries
  • Chronic Pain from an old accident

We work as a Team with Good, Ethical Attorneys. We have Effective Pain Relief Programs such as:

  • Hands-on pressure point releases
  • Core Strengthening
  • 830MLaser for pain and inflammation
  • Do’s and Don’ts patient at-home protocol
  • Muscle and joint stability exercises
  • “Flex-N-Move”
  • Follow Doctor’s recommendations for anti-inflammatory medications

If you have been in an auto accident or have suffered a  work-related injury, these are good reasons to call Walker Physical Therapy and Pain Center for an evaluation and start working towards a pain-free, better you!

Call Walker Physical Therapy & Pain Center today to set up an appointment with one of our expert physical therapists!


1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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