♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists on the internet
- And our pitting of course Bob.
- We're gonna talk about the best five shoulder pain,
relieve stretches,
we're gonna show you a real time routine,
so you can follow right along.
- Right.
- And do them,
as we are doing them.
- There you go Bob.
- Let's jump right into it Brad.
At the end, by the way,
we're gonna show what we're giving away,
this week.
- Yep.
- So you wanna wait till the end,
cause it's pretty cool.
But, we'll start right now.
- Okay, right now, here we go!
Right now!
Shoulder pain,
they've done studies,
but the majority of shoulder pain,
unless it's from trauma or,
an accident or something,
is an impingement problem. - Yes.
- They estimate 70%.
So these are gonna be, primarily,
focused on that particular diagnosis.
If, you have impingement, it's one of those deals where,
when you go up and when you get about ninety degrees
flection, it's painful.
Reaching into the cupboard hurts,
reaching behind your head is almost impossible to do.
And sometimes it may be where,
it hurt-hurt-hurts,
and then you get up so high, that it feels better.
That's Painful Arc Syndrome,
and that's almost always an impingement problem.
- Yeah, and the thing I think we should add Brad,
impingement leads to rotator cuff problems.
- Oh right.
- So, if you have rotator cuff problems,
this is good for that too.
- Right.
- So,
it's good for most shoulder issues.
- Exactly. So,
one thing I do wanna mention,
if you've got a really sore shoulder,
you can hardly get it up and it's just,
really painful.
The first thing you're gonna need to do,
is just some Codman's exercises.
And that's where, you put your hand on a cupboard,
you can grab a stick like we have the Booyah stick here.
A chair, and you lean forward, and let your arm,
completely relax.
And this is a key, Bob's show it from that direction.
Are we in the-
- The frame.
- Yeah we're in the bonker now here,
with the "COVID" thing.
So we just relax and this should feel comfortable.
It should feel like a nice relaxing,
movement for that shoulder so it does not get stiff,
when you have-
- In circles.
- Yup.
We don't wanna get frozen shoulders,
so we wanna keep it loose.
- You can circle the other way too.
- Yup.
And if it's this sore,
one thing you'll probably wanna do is,
put a cold pack on it. For fifteen minutes.
Couple, three times a day.
That should settle it down,
and then you can get into the next exercise.
Which, the next one we're gonna do,
these exercises we've been doing for years,
- We have. -and having good luck with ourselves,
and patients in family members,
and whoever else.
- I'll do the Mulligan on the chair first Brad.
- Yep.
- So you take a chair, a fairly high back,
or you can do it with a counter top, anything.
Here's my painful shoulder,
what I'm gonna do is,
I'm gonna push the hand into the back of the chair.
Or into the countertop, I'm pushing down,
to the floor.
As I'm pushing down to the floor,
I'm actually walking back,
and this is helping set that shoulder,
deep down into the socket. Yup.
And so,
I'm keeping the pressure on the entire time,
and then I walk back again.
And you can take a little break,
then you're gonna go back and do it.
What's nice about this is,
it's a sneaky way- if I were to stand up right now,
look at this it's a sneaky way of getting some motion.
- Right.
- But it's also helping set that shoulder down,
that, ball, into the socket.
- Where it belongs.
- Where it belongs, exactly.
- Now, we're showing you, four different options here.
I'll go through them and only do the ones,
that you can do without pain.
Or it makes it feel better. - Right.
- Sometimes, I've had patients say it doesn't work,
but some of these other ones work really well so,
work with all of them.
- You're gonna show it with the-
- Yup. -The Booyah stick.
- I can use a Booyah stick or if you just got a,
stick that's five foot long, a broom handle,
a piece of PBC pipe or whatever.
Put it here, and you can-
Depending on what's comfortable for your hand,
you may get your hand to the top but it might be here.
Again, I'm gonna push down,
like I'm gonna try and stab the stick into the ground,
or the floor.
Go forward as I'm pushing,
pushing down, pushing down, pushing down,
and I come back up.
And you know, how many repetitions Bob?
- Well, I usually have them do ten if they can.
- Yep.
- You know, if it's pain free,
the entire time- - Right.
- And you obviously can- am I on the frame now?
You can actually do this sitting too. - Sure.
- Where you lean forward and back like this.
- Which actually brings us into the next stretch.
- Stretch right. - Yep.
- When that's getting better,
and you can start to go up a little better,
you can go into the statue of liberty.
You'll see why we call it that.
Let's see Bob's gonna do it from the side.
- Oh I'm gonna do it from the side and also as standing.
- Okay, I'll go at about a forty-five.
Now, if you do this with another stick at home,
you gotta make sure it's got something that does not slip.
The Booyah stick we got a really nice,
heavy duty rubby-rubber tip, that,
grips nicely.
Now you're gonna take your,
sore arm, this is my sore arm.
And you're gonna go up,
as high as you can comfortably,
you may even,
get a little help with the other hand.
Once you get it up there,
then, good posture,
you're gonna lean forward and-
- Keep my back nice and straight.
- Yup.
And now what is we're going is we're actually stretching
and pulling the arm protraction vertically on the arm.
I had one patient,
he came back, he said-
he showed me what he was doing,
and he let his hand slip down.
You have to grab ahold of the stick,
maintain that spot and lean forward,
and that puts a really good traction on your shoulder.
There's a book written on why this technique works,
by orthopedic surgeon who worked on-
- Doctor Kirsh.
- Doctor Kirsh yeah.
Boy he is quite a guy.
- Yeah he is quite a guy.
And the thing is Brad,
this what I wanna mention too,
that's where I've had this,
use this with people with arthritis.
- Oh sure yup.
- Because, what they do is they'll start off like this,
they can only get the arm this high,
and they'll start working this way,
and then they'll work their way up, its a progression.
They'll just keep working their way up the stick.
- Yup, yup.
- And doing these stretches,
and I have them come back and they're like,
you know, they started here and you come back,
and they were like this, and they're just,
pleased as punch.
- They think they're gonna be the statue of liberty.
- That's right (laughs)
- The first person that used this he was like,
he was a fourteen year old baseball player.
- Sure.
- I mean he was reaching way up high,
cause he was working on pretty aggressive,
activities.
- He stretches uhuh.
- The next one,
this one is,
comes from our- one of our mentors.
- Yeah, Robin McKenzie.
- Yup, Robin McKenzie.
This ones a little weird to get into,
but your gonna take the stick,
behind your back- - Use the right arm.
- Now let's say this is my sore arm,
and I'm gonna reach back and grab it here.
Now, if you're really sore and you can't grab the stick
and you're not ready for it,
you should be able to grab it,
and we're gonna slowly take the good hand,
grab the stick, don't let it slide through your fingers.
Pull it up gently, until you feel a stretch,
and back down.
- So in both cases, Brad and I are saying that our
sore shoulder is the left one.
- Palm is away from your body.
- Palm is away, this palm is forward.
- Yep.
- Yeah,
as Brad said a lot of people can't even go this high.
- Right.
- So they have to start way down here
and they'll just start,
sliding the pole up and down.
Start stretching it gently.
- Do about ten repetitions and give it a break then,
come back in a couple three hours,
and you can do it again.
- Brad's done this with a belt too,
where he's put a belt over his shoulder,
and looped it around his wrist,
and worked through the arm up that way.
That's fine too.
- I always do it that way with patients,
and then we came up with this.
- Sure.
- And this is so much easier,
it just works a lot better,
you have better control and better breathing so.
That's that story. That's a good thing you brought that up,
Bob.
- Yeah, and then we can go into-
right into the last one. Right Brad?
- Oh yes!
- It's the same position here.
- The infamous Bob got this one,
the chicken wing we call it.
- Yeah, you named it.
- Yeah. - I invented it.
- So basically what you're gonna do is first,
get the internal rotation going.
- Yup. - But then after,
the addition to this, is actually you do the
internal rotation,
and then you're actually gonna,
crank the pole forward a little bit here.
Stretch it forward.
And this is the chicken wing,
and now Brad and I have been theorizing why this works.
We'll be discussing this is another video,
but we think part of it, it moves the shoulder blade,
back in place where it should be.
- Mobilizes it.
- Yup, when the shoulder blade is in place,
then the shoulder's in place,
and it's giving you less pain. But,
we'll talk about that on another day Brad. So.
- Right.
So again this last chicken wing, that's
that's pretty much when things are feeling pretty good.
You're starting to reach up,
overall you're thinking you're getting out of it.
This is more advanced.
- Yeah this is advancement,
there's probably people that won't ever get to that one.
- Right. -Maybe somebody elderly won't.
- Sure. -If your shoulder's prone to dislocation,
I wouldn't do that one. - Right.
- And if you have loose ligaments I wouldn't do that one.
- Right.
- So, go through them all,
find the ones that work good that are not creating
sharp pain, just a nice stretch, and give you good results.
When you're done with them,
we do need to talk about our giveaway. - Our giveaway!
Whoa! - By the way if you're new to our channel,
please take a second to subscribe to us,
we provide videos how to stay healthy, fit,
pain free and we upload everyday.
Also, go to bobandbrad.com.
Go to the giveaway section,
because we're always giving something away.
This week we're giving away the,
smart- wobble smart.
Wow! We finally got a wobble smart. - Yes.
- It's a balance board show them Brad. - Sure.
- Show them quick.
- So yeah. - You don't have to do that but,
it's really great for balance,
as well as ankle strengthening.
Wonderful thing for ankle strengthening.
- It's got five settings on there,
this is the most easy thing in the world
to change the settings on.
- Yeah. - Just dial it up.
Six- Six settings!
- We were short changing them!
- This is by far the best wobble board I've ever
worked with, I can say that seriously.
- So you can also find it on Facebook, the contest that is,
it'll be pinned to the top of the page,
and if you want a short version of us go to Twitter,
Instagram, or Tiktok.
Sixty seconds of Bob and Brad a day.
Wow that's quite a dance there Brad!
- Well it's- it's my day!
- It's national beer day,
or national Brad day.
Thanks for watching.
(jingle outro)