- All right,
so is your shoulder rotator cuff pain still hurting you?
That impingement, that's hurt so much
when you reach up overhead or behind your head,
and you've been doing these exercises
that you've seen on by therapists and on YouTube channels
and we do teach these.
They're good exercises.
- It's not helping.
- Yeah, if it's not helping
we're gonna show you the trick that may just get you
over that hump and make you pain free.
(fast paced music)
Just a little quick insight
on what muscle in particular is causing the problem
and why you're not progressing.
- The problem child.
It's the pec minor.
That's the muscle.
We got the pec major here.
It's underneath there.
It connects to the coracoid process, which is part
- [Bob] It's part of the shoulder blade.
- Right.
So.
Well let's go back to over it here.
(Bob laughs) - It's, it's right here.
- [Bob] Outside.
- And that bone is directly part of the shoulder blade.
That muscle can get tight and it pulls that shoulder blade
and locks it in place, which allow or does
makes it so you cannot do this or this because
a shoulder blade is locked up.
We need to free that muscle up.
And we're gonna show you a couple simple
techniques you can do.
Simply take, if it's your left shoulder
take your right hand.
Others, otherwise the opposite.
You're gonna go into that muscle right here.
Now you have to get through the pec major and
you're just gonna push deep.
And you, you may wanna do a cross friction massage
which is up and down, but you're gonna get in deep.
Now if you feel a tender spot and it'll make
you bite a little bit
you're probably got, a tight, that knot in the pec minor.
And you wanna work that knot out.
I do. - [Bob] Ooh-ee! Ooh!
- Yeah. If it says, makes you say ooh-ee and then it's okay.
Keep working on it.
After about 30 seconds of that ooh-ee,
it should break loose
and feel good.
Now, if your fingers are starting to get sore and tired
and you happen to have a massage gun or you want to get one
it would be an ideal place for it.
You don't have to have one.
Simply use your fingers and get that muscle loosened up.
Massage guns work really good just because
especially the ones that like we have, we sell, they
reciprocate six to 10 millimeters would probably be good.
And it's so much easier. - [Bob] Easy peasy.
- Yeah. Now you can bring it in like this or go
at an angle and you do what feels right, like right there.
I can feel it.
Now I have this problem on this shoulder from my swimming
and I'll actually get in and go
from the bottom up and it really loosens it up well.
You do what works best for you.
You work it around.
Ooh, and then you can play, aah, that kinda.
(Brad laughs) - Aah!
- All right, that's enough play.
Let's go on.
Oh, I do wanna mention the softball
for getting a deep tissue in there
so you don't have to use your hands
and get your fingers sore.
And if you don't have a gun.
Softball go up against a like a piece of trim on the wall
so the ball can't roll.
It kind of goes up against the trim on the door.
Or if you have a wall anchor, it works good.
And get that right in there and just roll
on that up and down and relax that shoulder.
And you work that for a minute or two.
It, it doesn't work quite as well, but it works okay.
You know it's a good option.
All right.
We've got some simple stretches that will also
get that muscle to stretch out.
If you have an open corner like this, arms will go like this
and you may go up and down, depending on how it feels.
Go into that corner of the wall and
just lean forward
and you'll feel that
again.
Move it up and down.
You're not gonna go real high like this.
It's gonna be somewhere at this level.
And hold it 15 to 30 seconds.
Do that throughout the day.
- Nobody puts Brad in the corner.
(Brad laughs)
- Yeah. Watch out for the corner you go into.
All right, be careful.
Now, the next one.
Okay, the next stretch.
If you've got a stick, four to five feet long
a broom handle, a piece of PVC, whatever.
We're using the Booyah stick.
On a chair that's not real soft.
Not a soft cushy chair, but a chair.
Put the handle here.
There's a stick here. - Lock the hand up.
- Yep. Lock the hand up.
And then you simply, Bob's
- Don't let it slide down.
- Right.
And lean forward with the good grip on there.
And you'll definitely feel a nice stretch on that shoulder.
You may want to roll out to the side a little bit
and that way can you come this way too, Bob?
Yep. More abduction.
You'll feel that tight muscle.
You know when you hit that spot, it'll start,
oh there it is.
And then you may work that again, 15 to 30 seconds.
Relax as much as you can.
Breathe. Take a breath.
And now the last one, if you happen to have a pull-up bar
or something you can hang onto.
You can do it with two hands
but it's gonna be what we call hanging or brachiating.
If you gotta pull up bar, we use the Hanging Handles.
This is actually our pull-up bars
but the Hanging Handles actually work a little
better 'cause you'll get closer to the wall.
A key is to get your back up against the wall.
It helps not necessary.
You can do it again on a pull-up bar.
Slowly let yourself down.
Stretch,
stretch.
You know, I can feel you're getting a lot of musculatures.
This does not isolate that pec minor, but it does get at it
and hold it 15 to 30 seconds.
Don't get too aggressive the first time, that's for sure.
Take your time.
Might take a few days. - Yeah.
- Ease into it.
- Yeah, you can just do one hand if this is the side.
- Sure.
- And the nice thing about this is you can rotate around
and get like right there.
I can feel it deeper.
- The handle rotates.
- Yeah. It's nice to have a rotating handle as well.
All right, good.
I'm feeling a pretty good stretch out right there.
I can feel it get in there nice.
- How's the pec?
- Oh yeah, that pec is doing good.
The pec minor.
All right, very good.
That's a critical muscle for that rote motion
of that arm getting behind your head.
Just watched an in-service.
He says every time he has someone that can't get
behind his head, he goes after the pec minor for sure.
- So. - Sure.
- Bob, anything else? - The villain.
- The villain, yeah.
The villain pec minor.
Take care.
(upbeat music)