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.

Drop Arm Test for a Supraspinatus Tear

The drop arm test is used to determine rotator cuff tears or a supraspinatus tear in particular. The test can yield both false positives & false negatives, so use it in combination with other diagnostic tools.

Bring the patient’s arm out to 90 degrees of abduction. Then let go of their arm and ask them to slowly lower their arm. A positive test is either pain when lowering the arm, or the arm suddenly dropping because they can’t control it back down.

This can also be a sign of other shoulder issues including shoulder tendonitis and shoulder bursitis.

Related Videos:

10 Best Rotator Cuff Exercises for Strengthening

Rotator Cuff Exercises & Stretches with Resistive Bands

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.

Related Videos:

Improve Your Posture

Text Neck Pain Relief Stretches & Exercises

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.

Related Videos:

Improve Your Balance with Simple Exercises

Fall Prevention Exercises

How to use a TENS / EMS Unit for Tennis Elbow & Golfer's Elbow Pain

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free Pro18AB TENS/EMS Unit and W19 Wireless Pads to use. If you purchase a product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DRJO to get 10% OFF a Healthmate Forever TENS/EMS Unit and/or Wireless Pads!

A TENS / EMS Unit can be a great tool for helping to relieve tennis elbow & golfer's elbow pain. Here are some pad placements to relieve different types of elbow pain.

Some common elbow injuries that may benefit from a TENS/EMS unit include things like golfer’s elbow, tennis elbow, sprains, strains, tendonitis, bursitis, and general arthritis.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication. A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing. You should not get a muscle contraction when using TENS.

EMS (Electrical Muscle Stimulation) is designed to treat more of the muscle area than the nerves. It helps activate the muscles to help healing, and regain strength in that muscle. EMS is uncomfortable, and you should get a contraction with this. To help with elbow strengthening, placing the electrodes over the wrist extensor muscles is a great option.

Healthmate Forever has a wide variety of TENS/EMS Units and pads. The unit I'm using in this video is the Pro18AB and the W19 wireless units.

Related Videos:

7 Best Tennis Elbow Pain Relief Treatments (Lateral Epicondylitis)

Golfer's Elbow Stretches & Exercises

Empty Can Test for Shoulder Impingement

The Empty Can Test (aka Jobe's Test) is used to determine a shoulder impingement or a supraspinatus tear. The test can yield both false positives & false negatives, so use it in combination with other diagnostic tools.

The patient can sit or stand for the empty can test. The patient's arm should be elevated to 90 degrees in the scapular plane (about 45 degrees), with the elbow extended, full internal rotation, and pronation of the forearm. Then you push down on the arm. A positive sign is pain and/or the patient can’t hold their arm up.

The test can also be positive for other shoulder issues including shoulder bursitis, tendonitis, or even a labral tear.

Related Videos:

Hawkins Kennedy Test for Shoulder Impingement

Shoulder Pain Stretches & Exercises in Real Time

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