♪ Bob and Brad, ♪
♪ the two most famous physical therapists ♪
♪ on the internet. ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- We're gonna stand up take a bow there, Brad?
- Well was thinking about it.
- All right. Today, we're gonna talk
about three simple daily stretches
that can heal your shoulder pain
plus we are doing a giveaway
and let's get into that Brad Booyah.
By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos, as to how to stay healthy, fit pain-free
and we upload every day.
Also go to bobandbrad.com our website.
We just redid it.
Go to the giveaway section.
We're always giving away something.
We're giving away a Booyah stick!
- Booyah!
- And a, you can also find it on Facebook.
It'll be pinned to the top of the page,
go to Twitter, Instagram or Tech-Talk,
if you want a 62nd version of our program.
- Oh, nice work, Bob.
- Danke Danke schön.
- Danke schön.
- All right, today, we're gonna show you three stretches.
Now, if of all the stretches in the world, you know,
which is a lot for the shoulder,
these are the three that I would pick.
If you wanna narrow it down to three.
- Okay. That that's says a lot.
- So, - So pay attention.
- Yeah. What does these stretches
are designed to do by the way,
a lot of shoulder problems, right?
I'm gonna demonstrate this on you actually.
You just sit right here.
- I'd just be the Guinea pig.
- Here's Brad's humerus.
That's a bone right here.
And it goes up into a socket.
Most shoulder problems come about
because that humerus has migrated forward a little bit
and it's pinching right here.
It's pinching whenever it moves.
And that leads to tendonitis,
could lead to bursitis,
tendinopathy,
and eventually it can lead to rotator cuff tear.
So it's really probably the main problem with the shoulder.
- So it's all kind of a form of impingement.
- Right.
- Right. The mechanics are not proper.
Impingement can cause all of the symptoms
or diagnosis Bob just mentioned.
- So if you're going to, you know, do these stretches,
the idea is hopefully that they're gonna help move
that shoulder back into place where it should be.
- Right. So we gonna call a pollster,
your translation in the therapy world.
- And you know,
one of the things that makes it worse by the way
is poor posture.
So we gonna always talk about that,
which we always do.
So you're gonna need today.
You're gonna need either a Booyah stick,
a broomstick,
a PVC pipe.
- Something about five feet long and about a inch,
inch and a half in diameter that you can grip onto.
And it will do you well.
- I'm trying to think of my driver wood work.
- Oh, for golf.
That's an idea.
- Maybe it was.
I think if you turn it upside down,
you can put the tip down.
- If it's too long, you cut the head off.
- Oh my gosh. Trust me.
All right. So let's go ahead and start
and talk about the first one Brad.
Actually you want, as you want it on the chair,
the Statue of Liberty.
- Oh, sure.
- Yeah.
So we call this the Statue of Liberty
or actually you can also call it
the Progressive Statue of Liberty if you want.
Because Brad's gonna progressively go further and further.
- So the idea is we're gonna try
and get the shoulder to come up
without creating any sharp pain,
a gradual stretch as Bob mentioned.
You can start with it on the floor,
and as I lean forward,
if you look my shoulder is actually here,
but we're kind of sneaking up on a gently gentle way.
We may do five to 10 repetitions,
if that's too easy,
we simply move the hand up
and continue another five to 10.
- And why are you doing that Brad?
You're actually trying to drive that spear into the ground.
Aren't you?
- Yeah. It's like, there's a point I'm going to push it down
and that will help set that-
- Shoulder.
- That, that ball into the socket inappropriately,
and you'll know if it does cause it's gonna feel better
and it's gonna feel the way it's supposed to feel,
less pain, better range of motion.
- Now I'm gonna share.
I actually have to put it on the chair itself.
Cause I'm I'm I'm still tall.
So in order to get the full length, you know,
arms full extended, I have to go forward that
and you know,
people have used this actually just also for arthritis,
because it's a great way to restore emotion.
It's it's just been a wonderful,
you invented this one, right Brad?
- Well, I would, yeah, I would kind of say.
Actually, you know,
if you're an older person,
you probably may not put it on the chair or,
or shoulder because her shoulder won't go that high.
But when I actually coined this,
it was with a, it's about 13 year old,
a pitcher for hard ball baseball
and he needed that range of motion.
So I put that on there and I said,
do this and stretch it,
and he was doing it so well and I said,
that reminds me of the Statue of Liberty
and sure enough,
he got back to throwing the ball, you know,
110 miles an hour, wild not,
you know back to where he was.
- Back to the major leagues.
- It was a success.
But yeah, that's a, it's a nice way.
So don't let the hands slide down.
That's the idea.
I taught one guy and I, I didn't make that clear.
And he came in and he was an older gentleman
and he would go like this
and on purpose that his hand side down,
because I didn't clarify that.
- It's always nice to when you sit on patients,
cause you will see what faults they pick up, you know?
All right. Number two, like we talked about,
if you have poor posture that like those,
your shoulder blades are starting to come forward,
that puts everything out of position
and that really can lead to impingement.
So we really need to get you into good posture,
get those shoulder blades back.
And a simple one to do is actually
you could do this without a stick actually.
But the stick, since you have the stick,
you gonna bring it back like this.
And this really gives a good stretch to the shoulder,
the chest muscles.
Plus you squeeze the shoulder blades at the same time.
So as you can see, yeah,
Brad's gonna go ahead and demonstrate.
He's squeezing those shoulder blades together
while at the same time stretching the chest muscle.
So it's just a great one to do.
- Yeah. And you can do it like this.
- Yep.
- Particularly if you've,
if you've really tight shoulders, arthritic shoulders,
the stick might be too aggressive.
So you may want to do it without.
- I like the stick because it makes one arm
can force the other arm back a little bit further.
It's just, it's just easier to do.
So you worked on posture.
By the way, I'll have all of these.
You can on all of these, you can do four to six times a day.
- Sure. - People say, well,
I don't have time to do these four to six times a day.
They don't take very long.
And secondly,
if you have time for the pain you better have time for this.
Because this is the only thing we know of
that's gonna help take it away.
- Right.
So you may not be able to go into this right away.
You may have to start with this as we mentioned,
but as it gets higher and higher, more and more pro
then you progress.
- Right. The last one shoulder extension.
So basically you're gonna have what roe a canoe
or
- Paddle.
- Paddle a canoe, (laughing) I'm not a rower or paddler.
So I got this palm facing me,
this palm facing out.
And I'm just gonna go work on I'm extending the shoulder,
which tends to be lacking
a lot of people with shoulder pain.
- McKenzie, the therapist.
- Yeah. This is our McKenzie here.
This is attributed to him.
You can put your arm back further,
if you wanna stretch it more.
- Notice from this angle,
I'm not letting it go out to the side.
It's as much as it can straight behind you.
- Now this one, you know,
once you get pretty good extension,
similar to the other side,
you certainly don't need to keep doing it
four to six times a day.
- Right.
With all of these,
you could have basically wean yourself off of it.
- When you get back to your function is pain free.
You know, they may want to do
for maintenance exercise once a day.
- Right. I think especially the Statue of Liberty
is a great maintenance one.
All right. Just very quickly then some other things
to keep in mind throughout the day,
watch your posture throughout the day.
It's really gonna be important,
especially when you're seated,
got to keep straight that posture.
When you're sitting in a chair like a,
like a recliner or a couch,
throw, throw a pillow behind you,
a throw pillow to give you support.
- Yeah. So that's gonna keep your,
it's good for your back,
it's good great for your posture.
You lean into that and it just promotes good posture
without working out. - It's a simple solution.
- And if your shoulder are we talking about,
if that shoulder's tired or sore,
have a nice soft pillow
or you can put it here
and it just allows that shoulder relax
and give it a break.
- Yeah. I recommend this with all my patients
to be honest, like Brad, when they come back,
a lot of times they feel like
this is one of the things that helped them the most
to start off with right.
- Well like, when the shoulder is sore,
you know, if you can relax, it increases circulation,
the healing so much better when there's no tension
or tightness and pain involved.
- So give those three things a try
in addition to the three stretches
and we always enjoy your comments below.
So as long as you are nice, (laughing)
- Well, we can take a bad one once in a while.
- Yeah we can take it.
- We're thick skinned.
- All right. Thanks for watching.