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.

Isometric Cervical Rotation for Neck Pain

Isometric cervical rotation is great for helping to reduce neck pain and tension.

To perform isometric cervical rotation:

  1. Start with your shoulders relaxed and your head in a neutral position. Place your hand on the side of your head to keep your head from actually moving.

  2. Turn your head gently into your hand like you are going to look behind you.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Posterior Apprehension Test for the Shoulder

The posterior apprehension test is used to detect a poster dislocation or instability of the shoulder. A positive test doesn’t always mean there is a dislocation, and a negative doesn’t necessarily mean there isn’t one.

To perform the posterior apprehension test, have the patient lie down in supine. Flex the shoulder to 90 degrees while stabilizing the scapula with the other hand. Apply a posterior force on the patient’s elbow. Then horizontally adduct and medially rotate the arm. A positive test is pain or apprehension.

Related Video:

Shoulder Instability Exercises

5 Best Ways to Improve Your Posture

Sponsored Content: This video contains paid product placement. Thank you to 4th & 1 for sponsoring this video and providing Doctor Jo with a free Posture Correcting Brace to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here and use coupon code 9CB7RNPV to get 25% off the Posture Correcting Brace featured in the video!

Want to improve your posture? Here are some simple things you can do. Having bad posture can cause pain in your neck, shoulders, back, and our whole body.

First is 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.

Another way to improve posture is by using a posture correcting brace like the one from 4th & 1 that I feature in this video. They are designed to retrain the muscles and help prevent fatigue, but they should not be used long term. The 4th & 1 brace is fully adjustable and comfortable as well. It also comes with a 100% money back guarantee.

The fourth method is a row. Using a resistive band will help strengthen the thoracic muscles even more when you are ready. Finally a chest or pectoralis stretch is a great way to open up your chest and help prevent your shoulders from rolling forward.

Related Video:

Improve Your Posture

Shoulder Apprehension Test

The Apprehension Test, or the crank test, is generally used to check for a shoulder dislocation or shoulder instability in the anterior direction.

To perform the shoulder apprehension test, have your patient lie down, and bring their arm into 90 degrees of abduction and the elbow at 90 degrees as well. Slowly rotate their shoulder into external rotation. If the patient shows apprehension, that is a positive test.  Pain can indicate other things going on in the shoulder. Pushing downward on the glenohurmeral joint when doing the test again can be done to see if the pain or apprehension decreases.

Related Video:

Shoulder Instability Exercises

Prone Same Side Arm Leg Lift for Core & Back Strengthening

The prone same side arm leg raise is a great exercise to help strengthen your core and back.

To perform the Prone Same Side Arm Leg Raise:

  1. Lie on your stomach with your arms straight out in front of you. Slowly lift one arm and one leg on the same side.  

  2. Slowly come back down. Repeat with the other side.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

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