- Brad, today we're gonna show the good people out there,
- Mm-hmm.
- Three tests for their painful shoulder.
- (sighing) Yes.
And if you don't pass these tests,
we're also gonna show you what you can do about it
to make good progress and feel better.
- So stick around.
- That's right. 9.3 seconds.
♪ Bob and Brad, ♪
♪ the two most famous physical therapists on the internet. ♪
- So Brad, quite often shoulder pain is caused by tightness.
- Mm-hmm.
- And so, sorry.
- What?
- I wanted you to.
- I'll do it.
(Bob and Brad laughing)
So we're going to look at three different directions
or ranges of motion.
- We can do that again.
- Oh, we're gonna quit?
- Should we do it again?
- Yeah.
- [Man] Yeah, let's start again.
- Okay. (laughing)
- So Brad,
quite often shoulder pain is caused by shoulder tightness.
- So, what we're going to do
is look at three different motions or range motions,
as we call it in the therapy world.
And, we're gonna show you how to take care of it.
And, we're gonna look at the giveaway
at the end of the video. Is that correct, Bob?
- We'll mention it again.
- Again. Okay. - Yeah. Yeah.
- All right,
this will be good because you have a bad shoulder.
- Right, Brad? - That's right, Bob.
- So, we'll compare left to right.
It's your right one that's the bad one, right?
- No, the right one is the better of the two.
- Oh.
- Yeah. But, they're both good shoulders,
just one's not as good. I like to be positive.
- Bad. Right.
(Brad laughing)
Okay.
- So, I've got two pieces of tape,
and I'm gonna hold them,
and what I'm going to do is face away from the wall.
I'm gonna reach back with my right shoulder
in the plane of extension.
So, that means I'm not going out to the side.
Straight behind. And I'm not going to,
- [Bob] Good posture.
- Yep. - [Bob] Right.
- Not cheating and going forward.
- [Bob] No dipping.
- There we go. And, I'm gonna,
you have to be consistent when you do this at home.
So, with my thumb is where I'm going to place it.
When I go as high as I can, which is right there,
I'm not going forward.
Right there. Okay.
- [Bob] Bingo.
- Now I'm gonna do the same thing with my left shoulder,
and I'm gonna see where it goes.
- [Bob] Oh my God.
- So, we've got an obvious range of motion discrepancy.
- [Bob] Right. Right.
- Right versus left.
And now we're gonna mark, we could just leave that on there.
I've done with this patients (indistinct).
- [Bob] Right.
- And they leave it on there.
- [Bob] It's motivating!
- Do their exercises for a week, come back and do it again.
- Yep.
- Okay.
- Okay, now we'll talk about shoulder flexion.
- Reaching up.
- Right. Straight forward.
- So again, same idea. Take little pieces of tape, okay.
I'm gonna do my right arm first.
Now again, you're gonna go up as high as you can,
but you don't wanna cheat like that.
Heels, feet, everything. Locked, good posture.
And you reach up as far as you can and tape it on there.
- [Bob] Not bad, Brad.
- With the other arm
you're gonna do the exact same body mechanics.
If it's painful, you can't go like this.
You just go as far as you can.
- [Bob] Pretty close.
- Yeah, so I'm, I'm a little bit there, so my,
- [Bob] Not as bad as that one.
- Yeah. Extension's limited, which is not, you know that.
- No, that's usual.
- Yeah.
- Typical.
- Yep. Sometimes it may be the other way,
don't feel bad if you have less here.
- Right.
(Brad laughing)
- It's the way it is. All right, what's next Bob?
- All right, the final one we're gonna check
is internal rotation.
Brad?
- Yep. So, reach behind your back.
- You need a little help on this one.
- Yep. I always tell my patients
put your thumb right on your spine
and go straight up as far as you feel comfortable.
- And then mark it. - And there we are.
Blue on blue.
- Yeah. (laughing) All right.
And I'll do the other one. (grunting)
- I thought originally it was okay, but it's also limited.
It's missing about two inches.
- Oh, is it really?
- Yep.
'Cause I'm getting cramp on my left shoulder doing that.
Whoa.
- All right,
now we'll show what to do about it if you're lacking.
- I'm a lackey.
(Bob laughing)
- So, quite often when you regain the motion, Brad.
- Mm-hmm.
- The pain goes down.
- Right.
- So, we'll start with shoulder extension.
- Okay.
- All right?
- So.
- And you call this rowing, right?
- Yeah. No.
(Bob and Brad laughing)
Paddling.
- Paddling. I always.
- Rowing is with a boat.
- I always get that wrong.
- Paddling is with a canoe. So yeah, we go like this.
Now, you can use, like we have here.
- A Booyah stick.
- A mop handle, broom handle. - Broom stick.
- Whatever.
- PVC pipe. PVC pipe.
- Needs to be 4 to 5 feet long,
depends how tall you are.
Short people, 4 feet. Long, taller people, 5.
- And maybe ten times. Six to ten times?
- Yep. So, the idea is don't let it go out to the side.
It needs to go straight behind you.
If this creates sharp pain in your shoulder
do not push through that pain.
- Right.
- You might tear something.
You just go and it starts to hurt, then back off.
If it feels like a good stretch, like it's, it's stretching
but it's not really bad, then you can work it.
And, after two or three stretches,
if it goes better with less pain,
you know things are going well.
- And how often, Brad?
- Oh, this?
- Right.
- If after an hour or two, and it didn't get sore,
and it's like, oh, it feels a little bit better,
I would do that every one to two hours.
- Sure.
- Throughout the day.
- It's four to six times.
- If it's the first time you've done it, you know,
probably two or three times a day.
- Yeah. The first day.
- See how it feels the next day.
You don't wanna start up something.
- Fire things up.
- Yep. So, start out gradually the first day or two.
- All right, next we'll show you flexion.
- Flexion. I'm going to flex.
(Bob laughing)
(whooshing)
- So, for this next one, Brad came up with the name.
- Ah, this is a Statue of Liberty.
- Right.
- And, you'll see why in just a second here.
- So, you could do it sitting or you could do it standing.
- Right.
- Right. So you reach your arm up as far as you can go.
- Mm-hmm.
- Maybe walk it up.
- Yep.
- And then, you lean forward,
and you feel some decompression on your shoulder.
- Yep. So, I'm doing it here with the mop,
which works fairly well.
'Cause a mop actually sticks to the ground
while it gives you something to pivot on
if you got a pivoting head.
Now, if I needed to go higher than this, which I do.
I'm gonna put the mop here on the chair like Bob is doing.
But, obvious, this doesn't fit in there very well.
- Right.
- I'll use the other end.
And this slides around on the chair.
So, just simply take a shoe, put it there,
put that in there, and that allows it to stick.
And there you go.
You can always modify and make things work.
- So, I've had patients really like this one
because you could see the progress.
- Right. Again, no sharp pain with this.
Take your time with it the first day.
See how it goes the next day.
And as you get better progress,
and you know it's not gonna flare it up.
- Again, you can do it every few hours if you want.
- Exactly. Oh yeah.
Yeah, I used this once on a young 13 year old pitcher.
He needed that overhead range of motion,
and it really, that's, that was a Statue of Liberty moment.
- That was it, huh?
- That was it.
He was playing baseball. - (indistinct) your head.
- Apple pie, and Statue of Liberty.
(Bob laughing)
- Here we go.
(whooshing)
All right, the final one, Brad, you wanna show it?
- Sure. This one is to improve this motion
going up your back with your thumb, as we did initially.
If you got a stick,
it's nice to have that 4, 5 foot long stick.
A smooth one.
You can use, again, anything that works for you.
I'm gonna show you with the Booyah stick.
Place it in front of you.
This is just so that you can get to it easier.
Put your thumb. - Thumb down.
- This is the arm that needs to be stretched.
So, you take your good arm shoulder, the good shoulder.
Thumb down, and grab it like this.
Then lift it up, go over the top,
so it goes to your back like that.
So again, grab here, here.
The other hand, palm away from your body.
- Gotcha.
- Grab the stick here, and alls we're going to do,
if it's tight we're gonna start here,
and we're just gonna go up and down like this.
Stretch. Oh, back down. Stretch.
Again, do this five to ten times.
Take it easy the first time, see how it responds.
If it feels good the next day, do it some more.
No sharp pain, just that stretch pain is all.
And, you can see how you can get this to come up,
and it works very well.
The old, what do we call this one again? The chicken wing.
- Chicken wing.
(Brad laughing)
Right. When you got out.
- Yeah, we make our own names up. So.
- All right. Now it's time for the giveaway.
- The giveaway. Excellent.
- Okay. What is our giveaway this week, Brad?
- Well, Bob, it's exciting. - It's big.
- We have a sleep ovation mattress
of your choice for the size.
- Wow! A foam mattress?
- This is like the cornucopia.
This is the big deal, you know.
If you get one of these come into your house
you're gonna be very happy and restful.
- Yep.
- Not restless. Restful.
- Yeah, painless.
- I have a hard time
getting out of bed in the morning with mine
because I'm very grateful for sleeping.
- For a, sounds good.
(mellow pop music)