♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet. ♪
- Hi folks.I'm Bob Schrupp Physical Therapist
- Brad Heineck, Physical Therapist.
- And we are the most famous
physical therapist on the internet
- In our opinion, of course
- But apparently the worst actors on the internet.
- And that's exactly my point, Bob.
- All right today we're gonna talk about shoulder arthritis.
We put together our seven best exercises.
I looked at all the exercises in the world.
- Right.
- And I picked out the seven and I want to give
a shout out to the people that created these.
So Robin McKenzie, Brian Mulligan, Kelly Starrett
Shirley Sahrmann and Dr. Kirsch.
- Seven other people?
- Well some people contributed more than one
- No seven of them is their seven?
- Seven exercise.
- Seven exercises, seven people seven Bob,
I pointed seven, it's a good number
- There was only five people.
- Oh sorry, I can't count.
- We want to give a shout out by the way
to Khai their birthday today.
It's so happy birthday.
- Happy birthday, Khai.
We are rooting for ya.
Yeah, whatever that means.
- Hang in there. I don't know what that means either.
- It's a good day.
- All right.
If you're new to our channel
please take a second to subscribe to us.
We provide videos to start.
We provide videos, on how to stay healthy, fit, pain free.
And then we upload every day.
Also go to bobandbrad.com go to the giveaway section.
We are giving away a mattress this week.
This is a sample of it.
You can also go to Facebook.com
This'll be pinned to the top page.
You go to Twitter, Instagram, or TikTok.
If you want a 60 second version of our program,
this mattress by the way,
has 700 individual mattresses.
- [Brad] 700!
- [Bob] And it has air channels.
And it's very comfortable.
If you have pain, this is the mattress for you.
- Or you just want a good night's sleep.
Let me tell you but Bob, we forgot about the podcast.
- Oh yeah.
- We do have podcasts out and they are excellent.
- Yeah, all right. In fact, we interviewed Kelly Starrett,
one of the people on this video.
- Oh yeah, yes yes.
- All right, these are men and women
who are way smarter than we are.
And they came up with these exercises.
You're going to want to look at all seven
because I don't know which ones are going to work for you.
It might be number seven.
- Likely all of them will
but I would expect probably too well
but you'll just have to try them and see.
- All right this first one is actually working.
I'm going to have you hold this
and get these out of the way Brad.
- Oh, I'm sorry.
- This first one is a strange one in a sense.
But what you're doing is you're working the shoulder
and the shoulder blades.
So you start with your hands
directly underneath your shoulders
like this in the quadruped position.
I'm going to move this way a little more.
- Yup hands and knees.
- And then I'm going to go down like this
and you're stretching your shoulder
but you're also trying to work the shoulder blades.
- Yep. Yep.
If we took Bob shirt off
we'd see that shoulder blade roll this direction.
You know, this is a stretch I do for my shoulder.
- Oh you do?
- I actually use the ball
and I roll on the ball - Oh, sure.
- But this is probably better for most people.
- Very simple to do.
And you know, if it gets too painful here, back off.
- Exactly.
- But it's really teaching your shoulder
and shoulder blades to work together.
That's a Shirley Sahrmann one by the way.
- Oh, sure.
And this one you could do, you know
on the floor or on your bed.
- Right, just visualize, you know
your shoulder blades rotating out
sliding away from the spine.
- It's like angel wings.
- Yeah. Oh make sure the back of your neck
is actually, well you only have to do
like five repetitions of this
but make sure your neck is lengthened.
Like this, don't go like this.
- Yeah.
Right. Cause it's gonna right.
It's gonna help with it.
- It's gonna make it all better.
- All better.
- Alternative would be actually Brad to do this on a table.
You could just slide forward on a table.
- You mean in the standing position?
- No. You could be well you could be on your knees
- Or you could go like this too.
huh? Oh, sure.
- There you go.
- Oh, and you get a little back work in there.
- Yeah you could slide your hands forward
too a bit Brad like that, perfect.
- Yep if you want to have more slippery,
you could put a towel on the table.
Occupational therapists will do that.
- Yep, and again, keeping your head, try to lengthen it.
So, all right.
Yeah. You'd have your forearm against the table.
That's what you did, didn't you?
- Yeah I think so.
- Okay. All right, a little bit.
- Tanner concurs.
- Can you, can you roll that a little bit there, Tanner?
Can you roll a, we're gonna roll our screen here.
Okay so next one is trapezius strengthening.
I need a pillow for that.
- Which traps Bob?
- [Bob] We're going to do them all.
- Oh good.
- So again, it just shows the importance
of the shoulder blades with shoulder pain and problems.
So you're just going to put your hands on the
on the top of your neck.
Like this, the fingertips you're gonna lift up like this
three, four, five, six, seven, eight, nine, 10
- K is it acceptable to put a towel roll or something.
- Yeah you could do that, sure.
- So you can rest.
'Cause sometimes that's uncomfortable on some.
Whoops.
- Doesn't help if it rolls off.
If it rolls off
- I'd have to get a bigger one, but that's okay.
That's the idea, right?
- But that's the idea right.
But this is just a great one
for posture and for the shoulder blades.
So let's see how many times do we recommend that?
10 times.
- And again the shoulder blade position
is going to help those that arthritic joint feel
get the mobility in there so it feels better.
- Right, and if you feel pain in the shoulder
make sure your elbows don't raise
off the table higher than your wrists.
So keep them up to about that level.
- So they're parallel.
- Parallel, right?
So if you need to, we can put more pillows underneath you.
So your arms are in more relaxed positions are.
And again, don't arch your head back
keep it straight forward like this.
- Neutral position.
- All right next one, Brad, is the Statue of Liberty
do you wanna show that? - Oh yeah!
- I'll show it too we'll both show it.
- Okay, It's a double header here get the Booyah.
- Booyah! - Nice catch.
- Now you don't have to have a Booyah stik for this.
You can use a PVC pipe or a broomstick
but it's good to have the rubber tip
on the end because it works out really well for that.
- Shall we show it on the chair.
- Sure, and a Booyah--
Well, I was going to show it on the chair.
- What do you want me doin'?
- Oh, standing. - Oh standing, excellent.
- Yeah, you're short enough.
But the Booyah stik also has a really good grip on it.
- Oh it does, it's ideal.
- So, all right, we'll go to the statue of Liberty.
You're going to do it standing.
I'm going to do it seated.
And again, we got the Booyah stick
but you could use anything that'll work that's similar.
So what I like to do is start
by walking your way up the stick with the hand.
Now let's say that's about it for your shoulder right now.
Then you can go ahead and lean forward.
You don't let the hands slide down the stick.
But after you do a few repetitions
you're getting some traction at the shoulder
when you're doing this.
- Right there.
- I don't know if you could see that
but next you're going to walk up
a little bit farther if you can.
And this should all not be, you know
should not increase your pain significantly at all.
It could slightly increase.
- Yeah just a stretch. - Stretching pain.
- Yeah. Now the reason it's really critical
that the base of the stick does not slip and slide.
Otherwise it will not be functional.
- Yeah. It's not gonna work.
But you know I've had more patients that had,
let's say arthritis pain
and they're only able to raise her arm this much.
And it was tight even.
And they were, they come back and they got smiles
on their face because they've, they've worked their way up.
They can see how high they moved up on it.
I mean, I would send some of these Booyah stiks
home with people and they love them.
- Sure. So yeah.
It's what was I going to say?
I lost my train of thought anyways, it wasn't important.
- All right let's go to the next one, Brad
which is another one you could do
with again a broomstick or anything
like a PVC pipe is you can do shoulder extension.
Now this is a Robin McKenzie technique isn't it?
- Yeah.
- Well that last one by the way
was a Brad Heineck technique.
- Yeah, but I stole it from Dr. Kirsch
kind of it's modified.
- No, no you take credit, man, take credit.
So this is the, it's not rowing.
- It's paddling, it's like paddling a canoe.
- Yeah so, oh I just about took Sam out there.
- Oh my gosh.
- So you're gonna work on going back like this.
This is extension.
This is the first exercise
that Robin McKenzie has you doing.
And it's gonna take it back
to the point where you feel pain.
And then back over though don't go into the pain cave
As Kelly Starrett says, stay out of it.
Just go and you can do like 10 repetitions.
The key to this is, and this one, and even the
I'd say the Statue of Liberty is
you can do it throughout the day.
I mean, you can do it five, six, seven times a day.
- And you'll go five to 10 repetitions
you're not gonna do it for a lot.
- Yeah if you find this one's working
this is the only one you need - Sure.
- To do throughout the day
and that you can do it so rapidly.
And you know, if your shoulder is bad
you'll feel motivated to do it.
- Yeah. It'll make it.
It should feel like it's good when you're doing it.
And when you're done afterwards the next hour or so yeah.
It's been good, it's not flaring it up.
- Yeah. All right.
How about shoulder internal rotation Brad.
I'm going to have you do that
because, just the slidey one.
- Oh yeah, the back scratcher one.
- Because I'm going to hit the ceiling.
And I think this way.
- Well slide your hand down.
- I know but even that, you know.
- Wow that's right, It's six and a half.
This is an eight foot ceiling and my guy.
- Yeah. Well I can do it a little bit anyways.
- Yeah you're doing good with it.
- Yeah so what you're going to find quite often
is if you have a shoulder that's painful
let's say this one's painful this one's not.
This one often will go way up the back
- Yeah way up there.
- And this one might only go to the here.
- Very common with a sore shoulder, tight shoulder.
- So we're gonna start working it
you know with the Booyah stik.
Brad also does it with a belt sometimes.
- Yeah. I don't know if we have a belt here, Bob
but this works so much better.
I'd say you should do this, or I should do this.
I do this on my shoulders for my impingement issue.
So it's multiple use.
- Yes. It is.
- So it's important that the bottom hand
involved the involved one you're stretching
palm is away from your back on top palm is forward.
- Yes and I want to make the point here too.
If you have like severe rheumatoid arthritis
or if you have shoulders that tend to dislocate
you're going to want to be careful with ones like this
because it's just putting your shoulder
in a precarious position for somebody who's like that.
- If your shoulder is really tight or sore
a lot of people have a hard time even getting to here.
And if that's the case, it probably don't even do it.
- Yeah. Start with one of the other ones.
The shoulder rocker is a pretty good one
for almost anybody to do.
- You could start even like this.
- Extensions. - Yeah with both hands.
- That was like the rowing one, but you're right.
- Right, yup, exactly.
- All right next one Brad
is we're gonna show the use of a lacrosse ball.
You got the ball right there.
Now Brad, if you want to stand over here real quick.
- Yes I do.
- Here face that way.
- Oh I gotta get close to you.
- Yeah. All right.
So what do you, what we find is that this area
is so important with the shoulder
because if this isn't stretched out
if this is a rounded out turn to the side
yeah like that if it's rounded out
the shoulder blades are out of position
and that affects your shoulder.
This is huge to make sure that this is all
stretched out and that you have good posture.
And the only way we have found a really do that well
is to actually lie on a ball
against the wall or on the floor.
But you're going to hit six spots.
You're going to hit between the shoulder blade and the spine
one, two, three, four, five, six.
Now you can spend like a minute on each one
or less if you don't want to
but do you want to show against them against the wall Brad?
And some people put it in a sock
because it'll be easier to hold.
- It can dangle, you'll see.
It's a little bit hard to get it, but once you do it
I'll take it and I'll put it there.
And I actually, the nice thing about going to the wall
is that you can roll it up and down and hit
hit those spots a little easier.
I'm going to work one spot there.
Roll down. Ooh. Yes.
It really works.
Even if you don't have shoulder problems
it's a good way to go.
- Oh that's a great posture one.
I can't hardly think of anybody
who shouldn't be doing this, Brad, to be honest with you.
- Right, right there we go.
Boy, that upper trap gets that knot in there.
I'm hitting it right now.
It's a, this is good.
You could use a tennis ball as well.
- You could use a tennis ball.
If you lie on the floor you might put
a towel on it to start off with it.
Because people who have done it before
this is very aggressive isn't it, Brad?
- Right? Yeah, it is.
Especially if you use a tennis ball, isn't quite as bad
but still, so you take a towel like that
and lay on there and that helps cushion.
- Okay. Next one, Brad, final one is by Dr. Kirsch.
He's written a whole book on this called
what was it, it's right over here isn't it?
- Hanging, yeah it's right there.
Yeah, he is an orthopedic surgeon certified
and he's done many shoulder surgeries
and he found--
- Shoulder pain, the solution and prevention.
Wasn't anything to do with hanging.
Exercise that heals the shoulder.
Shoulder pain, Dr. Kirsch.
- But the book is all about hanging.
The title just doesn't have it in it.
- And he makes a, there's some great testimonials in there.
People who were going for surgery
ended up having, or not having the surgery
because they became pain-free.
- Well he was retiring And so I suppose
he wanted to eliminate surgery.
- Pretty simple thing you can do here.
We got actually the hanging handles
you can hang from anywhere.
You can hang from a pull up bar.
You can hang them from a tree branch.
You can hang it from a rafter.
- And he taught he even gives examples
of unusual ways to hang.
- Well, the reason we like the hanging handles
because you can actually have them
in your office and you can take a break
throughout the day and, and do some hanging.
- And it works well with your back against the wall.
- Right? It does.
And the thing is you don't have to hang
with your feet completely up to start off with.
You can start by taking some weight on the shoulders
and then eventually work to the point where
you actually take full weight on the shoulders.
- You may hang for, start out at 10 seconds
and work up 30 seconds.
And he actually says, hang longer than that
I personally go with 30 seconds, about.
- You start building up your grip.
You want to give that to me, Brad too.
Brad was really clever here
and invented another device that could be used
along with the hanging handles well,
with the anchors I guess you could say
and what these are actually pull up bar systems.
So you can actually hang with these.
- Yeah because then you wouldn't have to buy both.
Ya know if you already have the pull up system
you can hang with those and that works well.
- You can hang with this and you can also do pull-ups.
- Yeah. Yeah.
It's a, it's a two in one.
- What's nice about this.
These pull-ups you could twist.
So you, you know this is a pull-up
this is a chin-up this is neutral.
You can do them all or you can do them together even.
- So, you know, actually for hanging that
I liked that as well
because you can allow your hands to go
where they were where your shoulders want.
When I, cause I hang from my pull-ups like that.
- Yeah. And the thing is, we're going
to point out to you that yeah, the wall is right there.
Keeps you from cheating.
You can't swing, but you have to understand
that if you're buying these
they are a little bit close to the wall.
We don't want you to be disappointed when you get it.
- Right I've been doing it for months and it works great.
- I've been doing it too for month, so.
All right Brad, anything else you want to add?
- Well, did we say happy birthday?
Yeah, we did happy birthday to Khai already.
- Oh all right then I guess we're done.
- Happy birthday again, Khai.