- Bob and Brad
the two most famous physical therapists on the internet.
- I love to clap.
There goes my ball.
Hi folks.
I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, we're gonna go over
the single best strengthening exercise
for shoulder pain,
and I'm having a little bit of pain myself,
and so I thought about this
and I thought about it's like
what is the one exercise that's gonna help this?
And this is what I came up with, Brad
- With good reason
Of course.
- Yeah, there's good science behind it.
I guess it might call it that.
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- Oh
- What is wrong with you?
- (mumbling)
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- Nice one too.
Yeah. All right.
So the, the thing about shoulder pain, the number one
the most common cause that we see, and I think
that is one of the most common causes is impingement.
You're impinging on the tendon
or you couldn't even impinging on the rotator cuff.
This is often caused by poor posture.
And I'm gonna show you why that is.
You know, watch, watch me once here without
if I have good posture, look how high I can raise my arm.
But now if I have bad posture, it only goes this far.
And right here, I'm getting that pinching.
- Right.
- I'm it's, it's jamming up against the shoulder here.
- The shoulder's made to work with good posture.
So that's another thing we do talk about occasionally.
- The other thing you might have is poor
what we call glial, humeral rhythm.
- There you go.
- What does that mean?
So the, the, the, the ball
and the socket basically here, we'll take this here.
I just heard this described by the way as a
a golf ball on a tee.
So here is the, the socket, basically
- It's a shallow socket.
- Yeah, it's very shallow.
And here's the ball and it goes right on there.
So it's like a balancing a ball, a golf ball on a tee.
This is an official golf ball
from Bob Schrupp official tee from Bob Schrupp.
- Say no more.
If you, if I take this out, it'll be lost.
Cuz it'll be into the woods.
So yeah, what you wanna make sure is that, you know, this
this ball is not floating out here
and that can cause it to pinch on the tendon.
- Right?
- You got the pen, Brad.
- Oh yeah.
So here we've got the, the
the red line represents the tendon
the superspinatus tendon, which can oftentimes is the
the problem area where it gets pinched.
- I think it's the one.
I think it's the one on me
that's giving me trouble.
- Sure.
- So if you're on this side, Brad
you know, if there's, if you have
if the muscles are holding this ball down in the socket
like it should be there's enough room for that pen.
- Yep.
- Now that pen's not getting pinched,
but if it's not working right
the muscles aren't working, right.
The ones that we're gonna strengthen
put that pen back in there, Brad.
It actually pinches on that pen.
- Yeah, and that's where you get that pain.
And that's where that tendon can actually
become frayed and actually severed
if it gets severe enough.
- Right. You can actually get a torn rotator cuff.
So there's four muscles that make
up what they call the rotator cuff, not cup
it's not rotator cup.
And two of them are what we call external rotators.
They bring the arm out like this.
- Right?
- So if we strengthen those two muscles
they're gonna help hold that ball
in the socket and they're gonna keep you outta trouble.
- There you go.
- The other thing is you want to have good posture.
So we're gonna also work
on the muscles of the scapula, the
the shoulder blade here and help hold them in place.
- Right.
- So I know I went
into a long explanation here, but I'm, I figure some
of you wanna have a reason why we're doing this
and why it's the number one.
So what you're gonna need
you're gonna need some way you're gonna need some band
or exercise band or exercise tubing.
And they have some that you can actually attach
and go into the wall, the door.
- Sure.
- Doorway.
- Yep.
- You know, we prefer our wall anchor here.
I mean, we have a little plug for it.
It's it's convenient.
It's convenient.
You can set up, it comes with a kit
of three and then you have to buy a separate set of bands.
And we like these body elastic ones here
but this is the one I'm doing right now.
I'm I'm doing all I'm doing is this works
out really well for me.
I just go ahead and I go up there
and I can rip off a set of, you know, 20
30 of these without any problem.
- Gonna rip 'em off.
- Yeah.
- That's professional Bob.
- So this is working what we call again?
External rotation of the shoulder.
- Yeah. It's working the
the teres minor and infraspinatus, right?
- Yeah. I was thinking about something else, Bob
I wanna talk about
- Oh sure
- If you wanna make sure that you do it properly
you can put a tall roller right here.
Just have a ACE roll.
And go ahead.
Now, if that were to fall
to the floor.
- I'm winging up too much.
- Yeah. They have to have that elbow close to the rib cage.
- But now along with this, and I'm gonna flip
to the other side here, I'm, I'm actually also
strengthening the muscles around the shoulder blade.
So I'm gonna squeeze the shoulder blade together
while I'm externally rotating the shoulder.
- Turn your body this way a little.
- Okay
- So what I did
I put a piece of blue, dark blue tape on there.
So you could see the movement hopefully of that shoulder
of that shoulder girdle.
- Yeah. The shoulder blade to be squeezing in, right?
- So these muscles here
that scapular muscles are pulling it in
and that's gonna create that good posture align
for good healthy mechanics in the, in the gh joint.
- And that's the
it's the reason I'm having trouble with this shoulder,
Brad is, you know, I
I lost that one muscle, my long thoracic nerve.
- Right.
- And so the shoulder blade doesn't stick in like it should.
- Right.
- You know, so yeah.
- That's an injury from 20, 30 years ago.
- Yeah. So that's why I'm having trouble.
It's not because I'm doing something wrong.
I mean, so very simple exercise to do.
I don't know.
This is one you probably could do every day
because it's almost like a toning one.
Wouldn't you say, Brad?
- Sure. Yeah.
Good, good maintenance exercise.
- Yeah. I mean, if you feel like it's getting too sore
then maybe do it every other day.
- Right.
- And you can do a set of 15
a couple sets of 15, if you want.
And you know, I start again with just the one
but you can go to the double if you start can, you know
but it's not a very, those aren't very big muscles.
So you generally don't have to work
'em that hard.
- Right. You're not gonna get up to the
bands that are really strong, you know
and you just go like this, it
it doesn't work as convenient, but you're still
if you do it properly, you're still getting.
- Oh, sure.
- Muscles. Yep.
- You could, you could take both at once.
I usually like to do one side at a time.
It's hard to focus this way, but you can do it.
- Yeah. That's what I have found, Brad, that I you know
I'm actually just working this side.
- Right.
- Because it's, I'm having trouble
with just this shoulder blade.
Yep. And I'm like
so I'm gonna work this one a little bit more.
I always do still do the posture ones.
- Sure.
- But I'm, I'm gonna focus on that.
And I, I mean, what's interesting about this
after I do the exercise, I actually have less pain
in that shoulder because it's being held in better.
- There you go.
- You know what I mean?
It's just, it is giving me the trouble.
- So when you have those results
you do the exercise pain reduced.
I mean, you know, you're right on
you're doing the right thing.
Continue to do it.
- All right.
Thanks everybody for watching.