♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks I'm Bob Schrupp, physical therapists (claps)
- Brad Heineck physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Today, we're going to show you how to get rid of
rotator cuff pain with just six treatments.
Well, six different types of treatments,
is that what you're saying?
- Right, yep you may use three of 'em,
you might need four, you might use all six.
- You're going to use the ones that work for you.
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- [Brad] Is this a future video?
- [Bob] Yeah, this is a future video.
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so much it's just kinda spliced in--
- Right to the point, say no more Bob.
- All right Brad, what are we doing here?
- Okay, rotator cuff pain, or shoulder pains
same thing, it's located in the same place
but rotator cuff those specific little muscles,
- Four muscles.
- And they can cause a lot of pain.
- Yep.
- Typically, the most popular muscle is the
- supraspinatus.
- Supraspinatus often times associated with impingement
however some of these, the first couple of exercises,
it really doesn't matter what the tissue is
they're going to be helpful.
If you've got a sore shoulder,
it's pained to the touch.
- Sore shoulder, not sure solder.
- It was a rough weekend Bob.
- That is, I was going to say. (laughs)
You're still coming down.
- Yeah so, anyways you need to settle it down
and there's one key thing you're going to do.
First of all, if you're walking throughout the day
you have to be working it
and you find that you're holding your arm like this
all the time because it feels good to take the weight off.
It's really helpful to get a sling.
- Yeah, I would say for a temporary time
but it really does feel--
it helps calm it down.
- And I'm not saying wear it all day long.
If you go without it and by two o'clock in the afternoon
it just feels like a big lead weight just pulling on it
in pain, get in the sling, where it for an hour or so
and the other thing if you're in a crowd
and you have someone ever come up to you and say,
"How you doing Bob?" - Right.
- And they hit you on the sore shoulder.
That's the problem. - So this kind of gives people
a warning that you're having problems.
- Right, a little red flag.
So it can be a nice option,
you can get them fairly reasonable.
- But just prepared to be telling your story
of what's going on, 'cause everybody's going to ask.
- Exactly, the next thing is the cold pack.
- Well, I would also say Brad, oh--
That's where you're using the pillow, with the cold pack.
- Right, so if you're going to sit down
and put a cold pack on your arm,
it really is nice to get a nice soft pillow,
not so much a throw pillow but one like this
where it's soft and your arm
kind of just snuggles right into it.
- If you don't mind Brad, I'll take it
even a little further, I tell all my rotator cuff patients,
impingement patients to do this anytime they sit down.
- Okay, sure, you got it.
- I tell them to get a pillow anytime you sit down
watching TV I don't care what it is
support that 'cause you've got to let
that thing calm down and heal.
- Right, and actually we're going to get into it
but you can use it while in sleeping too
to help support it.
- Yes, exactly.
- And we'll see it how it goes.
We're going to have a video specifically
on that coming up soon.
- Yeah you want to avoid laying on the shoulder
which you think most people know that but they
a lot of people don't 'cause that's going to--
- Right, I'm guilty of it too sometimes
but I know but I'm just, not when I'm sleeping.
- Right.
- There's some tricks for that.
- Anyways so you go down, you put a cold pack on it
while the pillows underneath it.
- Right 15 to 20 minutes is typically a good duration
for that and once it starts feeling better,
you get the inflammation down, you want to just
get it moving as soon as you can.
And one of the best ways to get it moving
and I think any therapist will agree with this
is the Codman's or the pendulum, it's called, exercise.
Now if my right shoulder's the one that's sore
and I want to get it moving
and I still can't do this
'cause it's too sore, simply bend over
and let gravity pull and completely relax all the muscles.
I like, I always have my patients put your arm
on a bench or on a chair so that you support,
so you don't get a sore back
and then just let that arm swing like a pendulum.
And relax, you can go forward and backwards ten times
right to left.
- [Bob] Kind of like an elephant swinging its trunk.
- Yep, exactly, circles, you'll do that for maybe one
to two minutes and let it relax
and it should feel good,
it should be like a real gentle stretch.
- And again, it's great 'cause you can do it
throughout the day and what Brad is alluding to here
is actually this is a sneaky way of getting motion
because look if I stop right here
and I stand up, look how high it really is.
- Right.
- So it's a way of making sure
you're keeping motion while the shoulder is healing.
You don't want the shoulder to tighten up on you.
- It's a prelim to the next step
is get some active assisted range of motion in other words
have some assistance.
You can use the other arms to help bring it up
and back, that works.
I like to use, I have my patients use their cane
or a stick, should we demonstrate?
- You can do a broomstick, - Yep.
- You could use the famous Bob and Brad Booyah stick.
- Booyah stick, but you don't have to have one of these
a lot of times people have a cane at home
they can use that, works well
but we'll show you the exercise.
The three main exercises.
You want to do 'em straight forward Bob
and I'll do it on the profile.
This is my good side that's why I want to--
- All right, if there is a good side.
- Yeah, even that's pretty touchy.
So we're going to go forward.
So this would be the shoulder that I'm stretching right now.
This ones the good one
and we're going to go up.
I could do it this way.
- So, I kind of like it palm toward me on the back,
palm away from me on top.
- Sure, I remember 'cause that thumb,
if I point my thumb, I'm going up.
- Sure. - Up towards,
and that's the direction you want the shoulder to go
you're going to go up until you feel a little pain
but don't push into it hard.
We're going to bump into the pain and come back
and do ten times.
And then you're going to do abduction
or out to the side.
Now this one too typically the thumb is going to go up.
- Yeah, you don't want your thumb down or like this.
- Right, that puts a lot of,
tightens up the shoulder.
And we'll do that ten times.
You may only be going out this far to start
but after a few days of doing this
you should get it to loosen up.
- Yeah, don't be pushing into the pain.
You can bump up against the pain and come back down
but don't go into the pain.
- Right, and watch your posture while you're doing this
if you're slouched over you're going to have,
it's going to be more difficult.
- It's going to cause more impingement.
- Right, exactly.
- So you really want to have excellent posture
while you're doing this.
- And then the next one, I usually do the--
have my patients do this palm up,
bend in the elbow here 90 degrees
it's straight out in front and back and forth
now if you look at our elbows,
I always tell my patients,
have your elbows glued to the side of your ribs
as opposed to going out that's not what we're looking for,
we're looking for the humorous to rotate
which this does very well.
You'll find out that sometimes just if this is the soar
shoulder bringing it to here will be painful.
So you're going to just bump into that
and do that gently, eventually
you want to get out to here
or look at your other arm
it should equal the uninvolved, the pain free shoulder
which should have about the same range of motion eventually.
- Got you.
- Now we're going to get,
things are going good with your range of motion.
You can start to lift it pretty good.
You don't need the stick so much.
- Now these are the things that can actually take it away.
And especially if its impingement causing
the rotator cuff pain.
- Right, so be cautious with it.
Don't overdo it, don't think no pain, no gain.
Okay, that's not it.
We're going to work with these gently and progress
with them and get that shoulder back in the 100% here.
- Yeah, to be honest, they should be pain free
when they're doing these.
- Yep, good point Bob.
So should we start with the Mulligan one?
- Sure, do you want me to do that on the chair maybe?
- Sure, you don't like to do it with the Booyah stick?
- No, I can do it with the Booyah stick too.
I was going to show them in case they don't
have a Booyah stick, - You're right, good point.
- I'll show it this way real quick first.
- And now I got two Booyah sticks.
- So you can do this on a (chuckles)
on a countertop or the back of a chair.
So I'll do it with this one here.
What you're going to do, Brian Mulligan
came up with this exercise.
- Yeah, he's a notable physical therapist.
- So pushing down into the chair as I walk back,
as I walk back and then even as I go forward again
and I'm pushing down the entire time.
- If the chair was wobbly it would actually go like this
and actually if you did have a--
I'm going to put my foot on it to make sure it stays there.
- So that's why a counter works really well
'cause you can lean against the counter
and you can really--
you can do five to seven reps
you know something like that.
I mean there's not any magic number
but you can do it throughout the day.
- And again, it should be pain free
it should feel like a good exercise it's doing well.
And if you, you--
- I think the Booyah stick works better.
I mean it does (laughs)
it works really well.
- 'Cause you can adjust it.
It sticks to the floor.
You don't have any of those issues.
And actually, you can actually do it
without walking back and go forward pushing down.
- Exactly, you can just,
and it's certainly going to come in handy
for the next two that we're going to mention here so.
- Exactly, and that is the first one,
the Statue of Liberty stretch.
- Statue of Liberty,
I like your progressive one Brad
where you actually start and you're going to work
your way up so you're kind of going forward like this
at a certain height
and then you're going to try to go higher and higher.
- Can you do it, I know you're twisting--
- Yeah, on this side yeah.
- Then we can see--
- So I'm leaning forward.
- So, now we're bringing that,
we're trying to get this range of motion.
- We're getting some traction on the shoulder itself
and then you can go up higher
and then you can even hold it for a bit here.
You can let it stretch out for a couple of minutes.
- You bet.
- So, and again, it should be pain free
and some of these are really quite amazing
how rapidly they can make your shoulder feel better
within a couple days.
- Right, and you can do it sitting on a chair like this
use a chair, you can do it like this.
Bob was sitting but you can also do it standing
or at a counter top.
- Yep, exactly.
- You know you can use any kind of stick
that's long, it should be a bigger diameter
but it has to have something so it doesn't slip
on the, you know either put a rubber pad down
or have the, we have the rubber tips on here so.
- This is high grade, you know furniture grade
and so it has a--
- It is tough and it really grips well to the skin.
And should we, you want to finish up with the chicken wing?
- The chicken wing sure.
So the chicken wing is the one where you're actually
going to go, if this is the shoulder I'm trying to treat,
so I got this going back here
and you can start, you might even have to do a little bit
of just up and down like this.
But eventually you're going to go up like this,
this palm is forward,
this palm is facing back
and you don't want to hit your head,
so you go right to the side of your head
and you bend it up
and you lever it up like this
and just give it a gentle stretch
and again should be pain free.
You wouldn't do this on a total shoulder replacement
or if you're prone to dislocations I wouldn't do this.
We're looking for a gentle stretch.
- A gentle stretch and again this is going to be
near the end of your rehab if you will.
You're shoulder's feeling good
but it's not a 100% and this is going
to get you over the top.
- Again we got very good results with this a lot of--
I had my two nephews and my niece
that both tried this they had bad shoulders
some kind of way. - Any patients?
- Oh yes, some patients too.
So, some people have trouble getting into that position.
- Right, it can be hard, particularly if you're
a little older to get there.
- That's why the statue of liberty is a great one
to start off with.
And by the way you can get these,
we got these for 15% off on our website
so you want to check that out, we'll have a link
down below and it's free shipping too.
- Right, you can't go wrong with that.
- Yeah, really can't go wrong.
- All right, booyah!
- Booyah, where's mine?
- I don't know what you'd do with it?
- I lost it, I have to get another on.
(closing music riff)