- Hello. I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist
- And together we are
the most famous physical therapists on the internet
- In our opinion, of course, Bob.
- Brad, today, we're gonna talk about top three
exercises to do for your rotator cuff injury or tear
or repair using a stretch theraband
- Right
- Now this is, well, I guess you call it stretch band
or theraband.
You can get this just about anywhere, Brad, I think
- On the internet, you can go
to embassy sports or any sporting good place typically have.
It's not always like this a lot of times it's tubing.
- Yeah. And a lot of times the lighter, the color
the easier it is, the darker, the color, the hard it is.
This is a fairly easy color.
And you do wanna start
with probably a lighter color, very easy.
- Right.
- So you're gonna start off Brad.
And why don't you go ahead.
You're I'm gonna be the door and you're gonna be the
- Bob's the door.
- I make a great door.
- Okay. So we are talking to these, these are home exercises
that both Bob and I give to our patients with this.
And typically in the, in the clinic, I have a bar
a parallel bar to wrap that's around, but people don't
have that in their house.
So you go to your door knob, open the door up
and you're gonna put this around the door knob.
So they have a place to anchor it.
So Bob's, hand's gonna represent the door knob.
- If they didn't have a door knob,
they could tie a knot here too, right?
Sure, and close the door on.
- Right? You gotta be careful at this kind of theraband.
It will rip and fall, you know, rip right off.
- Yeah. Eventually it does snap.
So be careful. Be careful. All right.
The first exercise is I call it scapular retraction.
You're gonna go back like this.
And I like to teach it where we go back.
And I say, just like, you're putting your hands
in your pocket at that level below the belt with your hands.
And then watch my shoulder.
- He's doing, yeah,
he's squeezing his shoulder blades together.
So like if I put an apple there,
you try to squeeze that apple together.
- Right, so we're going back and down.
Not, not up. Yeah.
- He wants the shoulder blades to go down
this way and that's that's getting, making
play a room for the, the shoulder then to do its thing.
- Right. So we're gonna 10 of those.
Okay. Nine and 10.
And then we're working with the right arm. Now this hand.
- Brad, eventually you could do three sets of 10 of those.
- I'm getting to that pile.
- Oh, I didn't know. I thought he forgot
- Oh, don't worry.
Alright, so let's say we're doing the left arm.
Obviously this works both hands, both shoulder right now.
If I'm working my left one, then we're gonna turn this way.
This hand becomes nonactive, we're just holding the tail.
Elbow goes at the ribs. Okay. Close to the body.
Hold on Bob, and then we go out like this
and we're keeping the elbow to 90 degree bend.
We're not doing this and we're not doing that.
If people do that in the clinic, Bob's got a towel roll
and you take that towel roll and you put it right there.
Now I tell my patients, I say,
if that towel roll drops out to the floor
you brought your elbow too far away from your body.
So it must stay there, and you can do that.
That forces you to have good mechanics
but we're still not doing this.
It's straight over. Now, we want
- I would also say Brad the theraband should be attached
lower than your arm.
- Sure.
- I'd like to see 30 degrees.
You know, I know that, but you know
down, down below, it is more efficient for the shoulder.
- Okay. Excellent. Or excellent point, Bob.
Now we're doing this way.
Now we wanna strengthen the other muscle
and we're gonna have to turn
around this way and I'm gonna go this way
but what I'm doing so you can see it.
I'm gonna use the other hand, it's the same thing
but you're going in the opposite direction.
The resistance comes from outside, going to the right
- I think, in another video we call this innies and
the other one outies.
- Right, so
- We call it internal and external rotation,
but innies and outies makes lot more sense.
- And in both cases you were using the towel
underneath the arm.
- Yep.
- And in both cases you can do three sets of 10
on all three cases. You can do three sets of 10.
- Right, so I'll do one set quickly.
- Okay, Brad's gonna do the whole thing now.
One, two. I'm not gonna do 10 for time's sake nine, 10.
Okay. Then we go this way. One,
- Get the towel underneath.
- Yeah. You don't have to have the towel, but it guarantees.
Yep. 1, 2, 9, 10.
Then I'm gonna go this way.
1, 2, 5, 6, 7, 8, 9, 10.
That's one set of 10.
- Right.
- Then we start all over towel over here.
1, 2, 9.
- Good posture.
- Yep. Good posture.
Like Bob says, you can get the towel
around you there, and you do three sets of 10
- And you can do it rather rapidly.
- Right. This only takes a couple minutes.
- Right. So
- If you're just, if your shoulder's sore
you do one set of 10 and it's tired.
It's getting sore.
- Exactly.
- Stop. When you start this off, you may need to work up
to the three sets of 10.
I mean, you may not be able to do it immediately.
- Yeah, if it's really sore, might take a couple weeks.
- Let that aim to be your guide.
As you should let us be your guide,
So make sure you subscribe.
- Nice job.
- Did you like that Segway?
All right.