- All right, Bob, frozen shoulder.
You can begin these exercises once
you're out of the inflammatory phase and-
- Very painful.
- Yeah, and you're in the freezing
or the thawing phase.
- And we have seven exercises for you
and number seven is our giveaway.
- Oh, excellent.
- Keep them on edge.
- If you're not familiar with the inflammatory phase,
that's when you first get it,
it's very tender, it's sore,
you may get a shot of cortisone.
- Might even hurt at night.
- Yep, and once you get through that,
there's two more phases and these exercises
will jumpstart you and get you going.
- Excellent.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- All right, the first exercise,
get yourself a dumbbell,
two to three pounds- - Right.
- Is adequate. - Might have to be five.
- Or something in that- - A soup can.
- A soup can.
What we're gonna do is called a pendulum,
very common exercise for the shoulder.
You stand like this, put your arm on something
to support your body weight
and you let this arm just relax
and start swinging it.
The idea is the weight helps momentum.
We're gonna start- - And break those adhesions.
- Exactly, get that scar tissue broken up
a little sooner than later.
Forward and backwards.
- So it can be a little sore,
not a lot of pain.
- Yeah, if it's creating sharp pain,
it's not ready for it.
A little bit's okay.
Do this two to three minutes
and do that two or three times a day.
- Sure. - You bet.
- Like an elephant.
- Oh, an elephant trunk, yeah.
- Yeah.
- You can think of it that way.
All right, the next one is
the Statue of Liberty, liberty stick.
- Right.
- This is a real nice one to do.
- Named by Brad. - Yep.
- You need a stick four to five feet long.
It doesn't have to be a Booyah Stick,
you can use a mop handle. - Broomstick.
- A piece of dowling, whatever it is.
You're either gonna put it on the ground
or on the chair that you're sitting on.
I'm gonna put mine on the ground
and it works, you'll see.
Take your sore, tight shoulder
and that's the one you're gonna walk up
as far as you can till you tighten the shoulder up,
it's as much stretch as you can get.
Good posture and lean forward
and then really- - Pulls.
- Yeah, you'll feel it pull on that shoulder.
You get really good leverage.
That leverage is a big advantage
for this particular diagnosis.
- So what if my broomstick slips?
- Yes, now the Booyah Stick has a nice rubber bottom,
so it won't slip.
If you have something that's slipping,
take your shoe, put it in the shoe
and that'll help grip it
and that'll work really well,
'cause if if slips out- - Grip it.
- It goes down. - Right.
- It's no good.
- And after you do it once, you can go up again.
- Yep, and you'll notice after a few days or a week
or two you're getting up.
You get to the top of the stick, man,
you're feeling good.
- Yeah, the top is on.
- Good stretch.
And then if you start on the floor,
you can go up to here. - Sure.
- Put the shoe up in there and do it just like Bob was.
All right, number three coming up.
This is one of my favorites.
The next one we call the paddling
because it's just like if you've ever canoed,
it's like you're paddling a canoe.
This is a shoulder that will be stiff.
I'm gonna grab about the middle of the pole
and push it back like this and stretch it
so that we get that extension.
We don't only want to stretch this way
but we want to go backwards into extension.
- Again, slight pain is okay.
- Yep, 5 to 10 repetitions
so you go back, hold and stretch.
Hold and stretch.
I do this one.
- Right, every morning, right?
- Yep, as a maintenance program
and I just do 10 on the side.
It takes me less than 30 seconds.
But if you got frozen shoulder
you're gonna spend a little more time
with it than that.
I would do the other arm as well
if you can. - Right.
- All right. - Keep it level.
- Number four, coming up.
Okay, number four you're gonna start
with that same stick again
and you're gonna grab it like this,
palms away from you so your thumbs
will be out. - Up, up or out.
- Up or out and we're gonna simply go out
to the side.
Call this abduction.
It will probably not go as high as flexion
but whatever you do, just do the same thing.
Stretch and relax.
10 times, do that two or three times a day.
Relatively easy stretch, very similar to the paddle.
Just out through the side.
Okay, the next one is what we call twists,
like the peppermint twist or whatever it is.
Anyways, take that same stick,
bring your hands about a foot apart or so.
You can do this line on your back
or standing like Bob is
and simply, kind of like you're getting that,
go like a helicopter and we're getting
some rotation stretch on the shoulders right,
which is really important for functional things
like driving a car or opening a doorknob.
This is good Bob, do about 10 of them.
- You're doing a good job, Brad.
- Do them as much as you would like
throughout the day, at least three times.
All right, we got, what number are we on?
- We got two more.
- Coming up on six.
Number six, this one's a little more complicated
until you do it once or twice
and then it's very easy.
This is what it looks like.
This is the involved tight shoulder.
You take your stick, grab it here
with the palm away from your body,
grab above with your good arm
and you simply- - Palm facing the body.
- Yeah, good point.
And, you know, make sure you got
a nice, a shirt on so it slides on your shirt
and as it comes up, it's a nice stretch.
This is a good stretch to do for a healthy shoulder,
frozen, shoulder, it's gonna probably be later on
as you get more flexible.
So to get to that position,
this is the way I explain it to my patients.
Put your stick there, thumb down,
palm away from you, grab it,
lift it up and go over
the top of your head with your forearm
and then you're there.
And simply stretch away.
- Beware of splinters.
- Yeah, if you've got a piece of dowling,
make sure it's varnished
or you don't have any splinters on it
so you don't have to do to the urgent care,
with a doctor pulling out or your spouse-
- Line bus.
- Somebody around the house.
All right, and the last one.
The last one's a really doozy.
- Humdinger.
- Okay, this last one is near
the end of the phase to get maximum range of motion.
You can do this if you have pull up bars at home.
We're gonna do some hanging.
The nice thing, one thing
that's nice is to go against the wall
so you can use the wall
to control your- - As support, right.
- Support, it controls how much intensity
the stretch is.
We actually have our-
- [Together] Pull system.
- And these- - That's our giveaway.
- Giveaway, yes, absolutely.
- [Bob] And it's tremendously on sale, Brad.
- That's right, they're like half off right now.
- [Bob] 45 bucks.
- $45 and they work really good for pull-ups
which I'm not gonna do it,
but maybe, so this is the pull-up with it.
Get the rotate, but we're not gonna do
the pull up for a frozen shoulder.
We're simply-
- [Bob] You can slide them on.
Like you did.
- Oh, right, yeah, they go on and off very easily.
- Right. - Yep.
- All right, so whether you're doing your chin up bar
or the pull up bar,
like I said, if you can get your back
against the wall I'm sliding down.
You may only get to here to start out with.
As it goes more, use more body weight.
The friction in my body against the wall
is really nice, it really helps you
to control your descent down
and your intensity of stretch.
- [Bob] Yeah, it's good for your back, too.
- Oh, yeah, decompression of the back, shoulders,
this is a wonderful thing.
- [Bob] Makes Brad taller.
- Yeah.
Eventually you can see I'm just hanging here
and I do these on a daily basis
and so does Bob, just as a maintenance program
for the shoulders and the spine.
All right, Bob- - That was great.
- That was number seven. - Yep.
- I'm feeling taller, my shoulders are stretched.
Definitely a good waker upper in the morning, as well.
- Yep, you look good, Brad. - Well, thank you, Bob, wow.
- My wife didn't tell me that this morning, though.
- Oh, boo hoo.
- She was pissed at me 'cause I, well, anyway.
- (laughs) Here we go.
(upbeat music)