♪ Bob and Brad, ♪
♪ the two most famous physical therapists on the internet. ♪
- Howdy folks I'm Bob Schrupp, physical therapist,
- Brad Heineck physical therapist.
- And together we're the most famous physical therapists
on the internet.
- In our opinion,
of course, Bob. - Emphasize that I'm famous.
- Famous.
- So we're going to talk about
shoulder impingement exercises, and at the end of the video,
we're going to show you how to get a printout,
a free printout of exercises and everything
you need to know.
- Yup, little review of that whole video.
It's wonderful information.
And I will like say, we'll inform you-
- We'll give you the details.
- Right, so Bob, we're going to actually refer
to one of our, some of the information,
a lot of the information and treatment on this
from Dr. Kirsch - Right.
- Who has written a book, and he's got like
five additions - Right.
- updated on shoulder pain.
And he refers, and I think pretty much anyone will agree.
The majority of shoulder pain is from impingement.
- Right.
- Unless it's trauma, you know,
you fell or in a car accident or something like that,
that may be a different story - And I found that to be true.
- Yeah.
I think most people who work with a lot of shoulder pain
will not disagree with that. - Right.
- So we're talking about typical symptoms of shoulder pain
with impingement is if you reach up over head,
you get pain, particularly over 90 degrees is here.
And when you get up here,
and oftentimes it presents itself with,
maybe not when you're up, but when you're grab something
or you just come down- - Right.
- and then it hurts
on the way down, - Yes
it's very common.
And then that painful arc syndrome where you feel pain here,
but once you get up higher, it's better.
And then when you come back down,
there's that painful range,
and boy that fits right in with the-
- You want to show on Sam, here?
- Yup, with the concept
that Dr. Kirsch talks about. - Right.
- He's, you know, I thought he was crazy
when I first - Right.
- Heard about this guy, about eight years ago.
- We were skeptical.
- Yeah, and then we read his book and we understood it.
- We became believers.
- Yup, so let's look at Sam, oh, his jaw, we got
a issue there. (Bob laughs)
- [Bob] Dislocation.
- Let's look at the impingement area of the shoulder.
You see this pink area, which is-
- Supraspinatus tendon. - Yup, that's the tendon.
The muscle is back here.
And if you look here, when you go up, right here,
that gets pinched.
So if I put my finger in there for,
if I pretend that my pinky was a thick tendon, ow, it hurts.
- [Bob] So it only gets pinched if things are a little bit
out of alignment - Yes.
- [Bob] and not quite working right, so.
- Exactly.
Sometimes you get some bone spurs right here
on this bone - Right.
- and that can cause a decrease
in the gap - Right.
- and part of the problem.
So anyways, there is your problem area.
And we're going to talk about how to treat that.
- Right.
- So- - a couple simple ones.
- Yeah, and we're going to go right to-
- By the way, we should mention our giveaway.
- We are giving away - Oh, yeah.
- The Bob and Brad grip,
strengthening kit. - Kit.
- [Brad] Yeah, boy, it comes with four or five
different things. - It's great for rehab.
[Bob] This is probably the bulk of the kit right here.
You can actually do grip strengthening and it keeps,
it has a little counter on it that every time you do a rep,
it keeps track of it.
So I'm at 81.
- Yep, you just keep going Bob.
- And you can also tighten or loosen it.
- Yep, the resistance, they got the individual finger
ones, a little rubber egg one, for a different grip.
It is, it's complete, it's a wonderful system.
All right, Bob,
let's get on with it, - All right.
- All we're going to go right into hanging
where Dr. Kirsch talks about-
So for this, you do, we've got an option,
if you don't have a pull-up bar,
we use the hanging handles against the wall,
which I think is a step above the pull-up bar.
And then we're going to show you an option
where you don't need to-
- You could hang on your rafters.
You could hang on a branch if you had one.
(Brad laughs) - But I mean, you can.
- He talks in the book, - Yeah.
- He talks about all the things you can do to hang.
So the idea is, it's like when I said, you go up,
once you get up so high, you oftentimes don't feel the pain.
Well, that kinda is the same idea.
When you do a hang and your arms are overhead,
and you slowly let down with the resist or the,
your body weight, so I'm doing that now.
And you go until you, if you start getting pain,
you're not gonna go into the pain until it's real sharp.
Although he does say you'll- - He wants
some pain. - Yeah, some pain,
- and you may start hanging just partial,
wait for 10 minutes,
or 10 minutes. - 10 minutes.
- 10 seconds.
- Yeah, I would, you know, recommend starting off very slow.
- Yes, and progress into this. - Right, right.
- And then, you know, as you go more, you're going to,
you may go to full weight bearing if everything
is feeling better, after a few days.
- Brad is taking his feet up in the air.
- And, you know, he talks about going up into like
a couple minutes, - Right.
- which I never go that far. - I've never done that either.
- But you know, he has people that do it
and they have different ways to hang on that can,
but for, for this purpose, I think we'll do fine
without going to the extreme.
- There's a lot of testimonials in the book
about people that were headed for surgery
and actually avoided it. - Right.
- But even some of them were saying they only
go for like 20 seconds or 30 seconds.
- But. - They aren't going
for minutes.
- And as long as it's doing well, it feels-
- once you do it - As long as
you're progressing.
- Yup, and the next day it doesn't get all flared up.
- Right. - Make sure you
test it the first day that you do it.
If you don't have that, we're have an option.
This is not in the book.
This is kind of our, - right.
- Little invention. - Our doing.
- So you take a stick and it's good to have it
about an inch to inch and a half in diameter.
- About four feet long. - You could use PVC piping,
Or you could use a broomstick.
- Or a piece of doweling something that you can grab ahold
that's not slippery.
And I'm going to start right here.
I'm going to put this on the chair.
You can start on the ground, depending on how high
is comfortable for you. - Or how tall you are.
- Exactly.
But you could see, and I'm going to grab here,
go up as high as I can.
And what I'm going to do is lean forward.
(bumps into microphone)
Oops, sorry about that Tanner.
- Puts a lot of traction on the shoulder.
- Yeah, it really, the ratio of torque on
or pressure traction is lot more than,
than what you can see. - Brad, why don't you
show how some people start off.
They're down quite a bit.
- Yeah, you may start here.
- Yeah, exactly cause they don't have much range to start.
- And you know, I guess for impingement,
if you can get past that painful point,
and if it's okay, - Right, right.
- Then you can go up to here - You might use
the other arm to even lift you up a little bit to get
to the top. - Yeah.
- And so we're looking for that stretch and I'm leaning
forward, and right now I'm getting a good stretch in here.
And as you get better, you may get way up like this
and just allow it to stretch,
getting that similar treatment.
And do that two or three times.
- This is the boo-ya stick by the way.
- Right, yeah. - Boo-ya.
- It works works really good because
it's very grippy. - It's really grippy.
- It's got the nice rubber ends that prevent it
from slipping.
- But you can again, get by with less,
you can do a broomstick and even put some tape on the
bottom of the broomstick.
- Yeah, I've had people use a mop.
- Oh, have you? - Yeah.
- Put it on carpet so it doesn't slip.
(Bob sings) - And then the mop head
stays there.
- Makes sense, makes sense.
- Yeah, be creative, that's what we always do.
Now, the next thing we want to do is work on strengthening
those rotator cuff muscles and the two very common
and successful exercises.
We'll start, we well, I'll show you this.
- I think the Ws. - Yeah.
- Because anybody can do these and they can do it
without equipment to start off with.
And you do them throughout the day.
You don't just do them once, you want to do it like
six to eight times, I mean.
- And we're only going to do 10 at a time.
It's not like you're going to do it for 20 minutes.
- I've had people that patients said,
actually this alone improved their situation.
- Right. - So.
- What I explain to them, how critical it is to squeeze
those shoulder blades.
- Back. - Right.
- He's actually tightening the muscles up here,
bringing the blades together and your posture.
You're improving the posture muscles.
- Yeah, so once those shoulder blades get
where they're supposed to, all of a sudden,
oftentimes you get a much better mechanics, less pain,
just because positioning your shoulder blades.
- You're opening up the gap a little bit just by doing that.
- The other thing that you can do is sometimes
it's nice to have a little resistance with that.
You get yourself some stretch tube.
Like we have here, anchor it somewhere.
We got the wall anchor on here.
You can put it around a doorknob or they actually have a,
a door adapter in these two kits, almost all of them do.
And you're going to do the same thing with some resistance.
Now you can do the W like we were doing before.
A lot of times I'll have people say,
go like this, and tell them about putting
the shoulder blades into the opposite pocket
so you get the right muscles working.
- It's just some, a visual, something to think about.
So this shoulder blade, you're actually trying to put down
into this pocket. - Yup.
- And this shoulder blade down into the right pocket.
- Yep.
- And now obviously you're not gonna able to do it,
but it's just a visualization and what you're trying to do,
help split the shoulder blades at the right spot.
- Right, get the proper muscle fibers working.
And then after you do 10 of that, then now,
with this exercise, you do need to have a stretch band,
or you can use a weight and lie down on your side.
I like to do it standing just because it's more functional.
- And sometimes we actually have you grab a towel
and put it underneath your arm.
- Ahh, yes.
- Keep your arm in the right position.
- Yeah, this is critical to get the proper rotator cuff.
- 'Cause what you don't want to do is,
show the wrong way, Brad.
- So if I let this come out and that drops down.
- It's no good. - Flying elbow, there.
- I'll usually have people do this, you know,
and after a couple of days of using the towel,
- They can take it out, - Take it out.
And then they just maintain that
as opposed to doing this or this.
So we're going to do 10 of these.
I usually combine it.
10 of these, maybe up to 15 and then right away,
do 10 of these - Right, right.
- And then rest a little bit, and then do another set of 10.
- Sure. - Each one of them.
And that's a real nice rotator cuff strengthening exercise
to stabilize that joint.
- Yeah, strengthening two of the muscles of the rotator cuff
of which there are four.
- Exactly, Bob this is a moment they've been waiting for.
- Oh, yes.
- They're waiting for how are they going to get
the PDF printout so they can look at this, print it out,
and have pictures. - What you want to do, is
go to bobandbrad.com, bobandbrad.com and go to
the program section.
Under the programs, we have one list
on treatment of shoulders.
- Mhm.
- And if you look through it, there'll be a whole series.
- Right, you're going to find nice pictures of each,
of each video.
- There's a PDF of each video.
- People are thinking, oh, this is some kind of scam.
- No. - It's absolutely free.
There's absolutely nothing,
not even an email. - We don't even ask for email.
- This is our gift to you. - Right.
- And check it out, it'll be helpful.
- And you're going to find exercises for the rotator cuff.
Look at that video, you don't have to watch the video.
You can just on the side, you can say, hit print out.
It'll print out these exercises and-
- You'll find a video on impingement.
- Oh yeah, and you're gonna find some other videos
that will pertain to you - Right.
- And be helpful for your situation as well.
- Everything you need to know about the shoulder.
- Without searching the
worldwide internet, - Right.
- Trying to figure out which one is going to be good.
So, very good. - Check it out.
- Print away, be careful.
And once again, Bob and I can fix about just about anything
[Both] except for-
- A broken heart. - Yeah, and that's
- It just bewilders us.
- And, but we'll continue.
We are relentless even if we're not successful.
(Bob laughs)
(upbeat jingle)