♪Bob and Brad ♪
♪The two most famous physical therapists on the internet ♪
- Well hi there 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 Bob.
- Finally, you agree Brad.
Today we're gonna talk about frozen shoulder
step-by-step exercise
and pain relief program for the three phases
of adhesive capsulitis, which is frozen shoulder.
We already did the video for the first phase
which is the freezing phase.
- Right.
- This video is for the frozen phase.
Just to recap real quick.
- Sure.
- There's three phases when you have frozen shoulder,
you pretty much there's not a lot known about
frozen shoulder but the what is known
there's generally three phases and they can take a while.
First phase is freezing phase.
You lose motion, It's painful,
It can last six to nine weeks.
- Sure.
- The frozen phase, that's the one we're going to talk
about now, how to treat during that one.
- Yep.
- That can, there's less pain, but the stiffness remains.
That's why we're gonna get a little more aggressive.
That lasts four to six months.
The final phase, the thawing phase,
things start to improve the strength and range of motion
usually returns.
- Yep.
- That can last six months to two years.
So the whole thing can last six months to 12 to two years.
Not 12 years.
(Brad laughs)
So it can be a little discouraging, but stick with it.
It doesn't mean you're gonna have pain that entire time.
- Yep
- And some people do a lot better than, than
than the two years.
- Right. So be optimistic. - Yeah.
- All right so what we're doing here is
we're gonna use a broomstick or the Booyah stik.
We've just found that to be the most helpful thing
with stretching the shoulder at this point.
- Right.
- So you could take a broomstick handle that
or you could take a piece of PVC pipe
and it helps to have tips on the end.
- Right.
- So they grip the floor or some people, I, one lady
she took a broomstick
and she just wrapped tape around the bottom of it.
- Sure, Yep.
- So we're not making you buy a bra I've always think
we just wannna make sure that, you know
it works quite well.
And also other things work .
- Right. Anything about five foot long
interest on the diameter.
- Okay. Always we're concerned about posture.
So the first thing we're gonna have you do
every day is you gonna stick the stick
underneath the shoulder blades like this.
You're gonna squeeze back
and you're stretching the back a little bit
and you're doing a chin tuck at the same time.
So you have this is where Brad and I can face each other and
- Yeah, you wanna get away from that.
- Yeah, It stretches the back
- The person away from that
- And stretches the shoulders back
and you can do a chin tuck at the same time.
- You can work that back too it actually feels good.
It's great for your muscles in that posture.
There's a lot of it is more than one and benefit from that.
- There we go.
All right, the next one we're going to do.
This is one of the core ones we like to do.
We call it the progressive Statue of Liberty.
It looks like the statue of Liberty, Brad named it.
And this is one you can do the posture one we just did.
And this one, you can keep doing this one every day
- Yep
- And we're just gonna have you do 10 repetitions
but it's a good one to do, even as maintenance
to be honest with you.
- Sure, yep.
- So Brad, do you wanna start showing how this works?
- So depending on how high your shoulder
let's say mine is stiff and I get to there
I'm gonna just grab here.
I'm gonna straight my arm out
and it's starting to stretch, stretch.
And if I want more stretch,
I just simply lean into it
and give it that more stretch and come back.
Now we're gonna recommend you know, pressure on
pressure off as far as the cane is or
how long you put the stretch.
If you wanna do a longer stretch
if that works better for you, that would be fine.
- Right, just however it works out for you.
- Exactly.
- But do you wanna show Brad how your it's a sneaky way
of getting motion here.
- Yeah
- Go all the way like that ones.
- Yeah. So if I maintain my shoulder at that position
I set up, you can see
- Yep. Look how far it really is.
- I'm up to there. You just don't notice it
because my trunk is leaning forward, but the weight
of the arm is being supported by the hand and the stick.
And that allows the shoulder to relax
and stretch better with less pain.
- And we call it progressive
because you can progressively work your way
up to stick over time.
- Exactly.
- So you go further and further
which is gonna cause more and more stretch.
- Yep
- You can even push down on the stick a little bit
while you're pushing it, you know
that helps set the shoulder in place.
- Yep
- So like I'm trying to stab the stick
down into the floor that, that works really well too.
So while, while I'm leaning forward
- Right
- I'm trying to stab the stick into the floor.
- And this is where the stick needs to grip the floor.
- Right.
- If it's a slippery floor and you don't have a rubber tip
and it slips around it, it will not work very well.
- It's not gonna work. That's where, you know
it's the right size that we like the booyah stik too
coz it's got kind of a tactile feel or it really grips.
- Yeah. It really, it really has just, we're just
we just love it.
That's why we use them.
- Yeah. All right.
So those two, those two exercises you're gonna
continue to do every day that's 10 times.
You're gonna do that 10 times.
You're gonna do the chin tucks and the shoulder extension.
Now these next exercises, you're gonna do one of them.
- Okay.
- Depending on how you've progressed.
The first one you're gonna try is extension of the shoulder.
Let's say this is my painful shoulder.
I'm gonna stand up.
So this is almost like rowing a boat.
So I got palm down on my painful shoulder.
This is palm out.
And I'm just gonna stretch it back like this.
- I think you meant paddling a canoe.
- Oh yeah. What did I say?
- Rowing a boat.
- Oh well I know you're rowing a boat I said paddle.
- No, boat has oars.
- Oh, sure.
- It's a minor thing
- I don't do those things, as you can see.
- Well there might be viewers who may be hollered at you.
- Yeah, that's right. I'm paddling a canoe.
- So if we're looking at it from back
it's not out to the side of it.
- Yeah.
- You wanna behind you
- Straight back.
- Yeah.
- As pain allows we're not looking to increase your pain.
Just go up and I just want you to a good 10 repetitions.
This one you can do a couple times a day if you wanna.
- Sure. You bet.
- Now let's say you get
to the part where that's gotten pretty easy.
It's almost similar to the other side
- Yep
- You can stop that one then.
Continue the posture one
continue the the progressive statue of Liberty.
- Yep.
- But you can stop that one. Now try this one.
- So wait a minute. If you go like this
and it looks like,
- Yeah, they're pretty similar.
- Yeah if one like this one like that,
it's not enough, but you know.
- If not continue doing it until its pretty close
- They're even.
- Next one is you're gonna get internal rotation.
So I'm grabbing the lower one.
- This is the stiff arm?
- stiff arm.
- Okay...
- Palm is going out.
It probably might only goes out farthest to start off with
- Sure.
- And this is palm forward
and I'm just sliding up like this.
- So, oops.
- Yeah there's a
(both) ceiling up there.
- And this, you need to do it with some clothing
on because it slides on
- Right right
that on a stick much better.
We've done this without
you can do this with a belt where you pull.
- Yep.
- This is a quite a bit easier.
- Yeah
- I think...
- the belt works too.
- Yep. It does.
- And if you get up to this point
you might even do a few
of these where you actually tilt the stick forward
and we call this the chicken wing.
- Yep. So again, this is a stiff shoulder.
You can see, you know, at this point you know
you're doing quite well.
- Yeah. You're doing quite well if you can do this.
- If you get advanced in regards to the
- If you don't like this one, don't do this one.
Just stick with this one.
- So all these stretches are gonna be mild pain
a stretch pain.
- Right.
- If there is a sharp pain, it's too much.
You're going to aggressive
- Yeah back off.
- Yeah. You don't wanna tear any tissues in there
and get it all flared up and sore.
- Now, if you get to the point where
that's pretty much normal
no more pain seems like you kinda hit a plateau.
Then you can go ahead and do a supine.
What is means laying flat on your back.
And you're gonna take the stick and you're gonna work
on just going overhead like this, as far as you could go.
And the right arm are the
the non-involved arm is gonna help the sore.
- Right.
- It's gonna help and take it further for the
you can keep your hands close together if you wanna.
And I'll help it move further apart.
Or you can put them apart like this, you can do a little bit
of both even.
- Do whichever technique allows more range
of motion with less pain. So you're...
- Yeah, very good point.
And you know, once you start getting full motion like this
you're getting pretty close to
to finishing this program.
- Right yeah you're, you're, that's pretty good.
- That may not happen during this phase
to be honest with you Brad.
(both chattering)
- Speeding things up here a little bit.
- Right
- We're either gotta be optimistic.
- I just want to include all these things in case
you do get to that point.
The final thing is you could do the towel on the wall
Brad - Sure
- you wanna show that real quick.
So this is going fine now, if you could stop this one
you're still doing the posture one,
You're still doing the statue of Liberty one
And you can add this one in there too.
- I don't know if you can see the towel against
the white background here
but I have a towel there and a towel is just so
it slips on the wall, but it offers some resistance.
- Yeah. It's like wax on wax off.
- Yeah. I gotta be honest with you Bob.
I, I always have people do the ball.
- Yeah.
- I just love the ball on the wall.
- Add
So but you can use a towel.
If you happen to have a ball, you can roll it up like this.
And there's a little resistance with that too.
- Well, the way the weight of the arm trying to get up.
- Yep. And so whatever you have around you don't
have to go buy a ball, just use a towel
works with...
- Whatever floats your boat as they say - Yeah
- So, all right.
Remember this video is a part of a series of videos.
So we're doing three videos on how to treat a
frozen shoulder, all three phases.
You've seen the frozen phase.
That was this one you can
if you wanna go back and find the freezing one
and have you wanna go forward, you'll find the thawing one.
Go to bobandbrad.com go to the program section
look for shoulders.
And under the shoulders, they'll have all the videos listed.
- And remember we have a PDF printout
with each video, which will show you or give you
information on what the stretches are so that
you don't have to go back to the video
And re-look at it every time.
- Very good.
- Yeah. Very convenient.
- Thanks for watching.