♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks.
I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- We're rejoined by Napoleon Bonaparte.
We haven't seen you in a while Napoleon,
hope things have been going well.
Today we're gonna talk about how to fix shoulder pain
in seconds and this does work.
And I know because I'm actually using it
on my shoulder right now.
- Right, and not only that
we used it on our patients over the years.
We just don't pick these things outta the air.
- All right, before we do that
- Oh yes.
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Bob and Brad.
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your way, here they come feel 'em
- (chuckling) Right through the lens.
- Yep. All right.
So these are five exercises
and how you can do this in seconds is,
I just want you to do one of these exercises
every few hours.
And it only takes you seconds to do it.
So I'm not telling you to,
you know, everybody's busy, nobody has time for pain.
And it's interesting, I just had one of our aides,
she hurt her knee and she goes,
"I don't have time for this."
And it's right.
You don't have time for your shoulder pain.
So you don't have time to rehab it either.
So I'm gonna show you things you can do throughout the day
maybe even in the office or wherever you work.
- Right, so you're gonna try all of these
and only do the ones that's successful.
'cause more than likely,
not all five will work on one person.
It's usually one or two are gonna be successful.
So work with them.
- Exactly, find the ones that are working for you
and stick with it.
And the thing that we're trying to treat here mainly,
is what we'd call impingement,
because impingement often leads to rotator cuff problems.
And I'd say about 80% of the shoulders that we see
are having this difficulty.
- Right, as a matter of fact, our hanging book
has studies saying this is the primary source
of shoulder pain, not all of it, but a majority.
- So very quickly we're gonna show you what impingement is.
So, it often occurs from kind of poor posture,
leaning forward like this or being hunched forward.
And what that causes is you have the humeral head here
and it goes into the socket here or the glenoid fossa
and you have a tendon going over here.
That's what this red thing is.
And if there's not enough room in there
what's gonna happen when you lift the arm, it pinches.
I dunno if you can catch that at all.
- Can you get it?
I'm gonna show the healthy way, is this.
You have a gap in there. - [Bob] Plenty of room.
- The joint drops down where it's supposed to,
the rotator cuff is doing what it's supposed to.
Unhealthy shoulder (vocalizes) pinch
and that's about where you get it,
is where your shoulders around 90 degrees,
it starts to pinch, ouch, ouch, ouch.
- And what happens, over time,
you start to saw away at that tendon
and you can actually get a rotator cuff tear.
You can tear on the muscle.
I mean, it just, it throws everything off.
So we gotta, these exercises are designed
to get you a little more room in there.
- Right, so we eliminate that impingement
or that squeezing, pinching, nasty owie, painful stuff.
- All right, the first one is the one that I've been doing.
I actually, without going into too much detail
I have a little bit of winging on this scapula
because I actually lost a muscle when I was younger.
I had a nerve damage.
- [Brad] Maybe you could go find it.
- Yeah. Maybe I could find it. (laughing sarcastically)
So this one tends to come forward, more than the other ones.
So I have to, every so often,
I mean this is something you do throughout the day.
You wanna do shoulder squeezes and they're very easy to do.
You can do 'em no matter where you are.
You can do 'em standing. You can do 'em sitting.
And you I'm just gonna go ahead, bend my elbows.
And I'm gonna squeeze my shoulder blades together.
- There you go. You can see the wrinkling of his clothes,
showing that movement of those shoulder blades,
from this side-
- Are you saying I just got my clothes out of the hamper.
- Yeah, they're wrinkled. You gotta get 'em taken in, Bob.
Once again to the press.
- Yeah, pressure on, well, not pressure on I'm sorry,
one, two, three, four, five, I usually do.
- Is that you, you count it like that in your head?
- One, two, three, four, five, yeah.
- Everyone's got their own little ways.
I just go hold and then its kind of, that's my mantra.
Hold, relax.
- By strengthening. You mind coming over here, Matt.
- I don't know.
- I called you Matt. Brad.
- Wow.
- Matt's my son.
(Brad chuckling)
By strengthening these muscle.
You're strengthening the core of the shoulder.
And that helps, if these are held back right here
it puts the shoulder in the right position.
So instead of being like this,
they're back like this and that's where you want 'em to be.
- Right, they work much more efficiently and less pain.
- The next technique, so that's one,
I definitely want all of you doing that one.
That's one, I want you to slip in throughout the day.
The next one is our Mulligan technique
which we're a big fan of.
And you can just do this off the back of a chair.
And again, this helps set that humoral head down
in the socket, to give you more room
for the tendon to glide through.
- Right, maybe you should do it the other arm
so they can see.
- So I'm right here. I'm pushing down into the chair.
And while I push down into the chair I walk away
and this is my bad shoulder.
So this is the one I should be doing it on.
And I can feel this actually stretch really well.
- So you're kinda pushing, not straight down this way,
but down and kinda towards your toes.
So it's kinda going that way.
- Hear that crack?
- Oh, I didn't hear it, but I believe ya.
Yeah. It's always louder to the person that has,
but you can see his range motion.
- That's it again.
- Yeah. I did hear that.
Audible crepitus, that's what we call it in the field.
- So we're trying again
and it is a sneaky way of getting more motion.
And it's a sneaky way of getting more gap.
- Right, with this technique, if you're unable to do this
but you do this without pain, it's the right thing.
But I've had some patients do this-
- And they didn't like it. - Right. It's painful.
It creates some sharp pain, if that's the case,
that one goes off the list, we go to the next one.
Did you wanna show it with the Booyah Stiks?
- Oh sure! No, actually, why don't you, Bob?
- Okay, so if you did have one of our Booyah Stiks
you could use the Booyah Stik and you can actually.
Actually you can do it one of two ways.
You can walk away from it, like this
or you can also push down and move it way, like this.
So either way, but it works out really well to walk away
and push down the entire time.
- Sure, you know and it's something,
if you don't have a Booyah Stik
and you don't want buy one.
You can, we've had people comment
they're using the broom handle or something.
- Yeah. Absolutely.
- You gotta do it on carpet or something, so it sticks.
That's what we have these nice rubber ends for.
- Or the back of a chair, like just did.
So next one is shoulder extension.
So now we're gonna start
working on bringing the shoulder back, like this.
Stretching this area out here.
Again, making more room for the shoulder to do its job,
to work correctly.
- And we talked about people who started these,
Mulligan, he's a famous physical therapist.
I think he's getting up there in age.
I think he's still alive.
He's got a whole system.
There's a McKenzie technique.
- McKenzie technique too. Yep.
- And he's developed his own system
that's worldwide popular in the therapy world.
- So we're working on increasing the amount
that the arm goes back.
Brad, I thought you showed really well
on the countertop there.
If you wanna, oh we got a messy countertop.
- Oh, look at it. We got an arm here.
We got my glasses. We got a screwdriver.
We've been busy today, Bob.
- Yeah we've been busy.
- So, in the early phase, when your shoulder's tight,
you may just go up to the counter here
and then get your good posture.
And then you just squat gently.
And right now, as I do that, that extends my shoulder.
And you just go until you feel some pain, not much,
then you come off it.
A little pain, off.
So we go to pressure on, but not into the pain,
you never go into sharp pain.
When the range of motion starts to get better.
And it's like, "Oh this is getting much better,
"much less pain."
Along with that,
you're gonna find that going in front is easier.
But to increase the more you open up the cupboard
some people say we got a crooked cupboard door on here.
- [Bob] Yeah, we tried to fix that too.
- So here we go.
And now this would be for, this is for high level.
This is for someone whose shoulders really doing well.
They just want to get it to, you know,
maybe their baseball thrower or pitcher, thrower.
(both chuckling)
Yeah. I'm in it today, Bob.
- [Bob] Tosser.
- Tosser, yeah. One way or another.
There you go.
So you can use other things in the house for stretching.
- Yeah things that just end up
being the right level for you.
Go ahead and use it.
All right. Next one,
again, you don't need to do all these.
I have all of you doing the shoulder squeezes.
With the other ones, I would kind of find out
which one seems to be working the best for you.
Decreasing your pain.
This one's a really easy one.
You just use a belt and you're gonna go ahead
and let's see, how do we do this?
- This is a little challenging to get it set up.
- Yeah, there we go.
- And the reason, use a belt that is smooth and shiny
because and you're gonna do it with clothing
and you'll find out why in just a second here.
Sometimes if you have a little help.
- If I can get my hand here.
- There you go. That's where, you want to get to.
- That's what I was trying to do.
- So this arm is relaxed.
So we're trying-
- I'm gonna show you this,
quite often what you're gonna find
is the tight arm is down here.
Where the other arm I can put way up here.
And so I want to get this arm up to equal with that one.
So you're just gonna go pressure on, pressure off.
This belt really does work well.
- I know it's-
- Once you get it set up.
Takes a little bit of doing, but it slides really well.
- Matter of fact, we did a video a number of years ago
on a patient that she was set up for shoulder surgery.
And then she said, "can I do therapy?"
And surgeon said, well, go ahead, you can do it.
Within four visits, she was doing this exercise.
No surgery needed.
- Wow.
- Her arm was going from here to here.
Canceled the surgery and I still see her
and it's still in good shape.
- Wow. Nice.
Yeah. There's some miracles every minute
in the Bob in Brad clinic, right?
- (laughing) There you go.
All right, the last one we're gonna do is this one.
You're gonna need some equipment.
I mean, you need a place to hang.
And Brad and I have become big fans of this.
Oh no, do we have our book around?
Go ahead and start hanging? I'll search.
- Yeah, I think it's right up there
by the prescription sunglasses or whatever.
But are you over here, Liz?
Don't don't worry about Bob.
He's just looking through our library.
- Yeah, here we go.
- Quote, unquote.
But yeah, you just need a hanging bar.
And you're just simply gonna relax and hang.
And you know, when I first heard of this
I thought this is crazy.
It's gonna make the impingement worse.
But once I read the book, understand the mechanics
and I started trying it
and we start working with people doing it.
It's like, yeah, this can be really effective.
- Yeah. We've become big fans.
It's such an easy thing to do if you have the equipment
and you can wear gloves.
Make it easier.
So the book is "Shoulder Pain, the Solution and Prevention."
It's by John M. Kirsch, MD.
We have it in our favorite books, don't we?
- Yeah, we do. Yep, he's an orthopedic surgeon.
Matter of fact, he does his practice
30 miles from where I grew up, in Wisconsin.
- Does he really?
- Yeah. Stevens Point.
- Oh cool.
- Yeah. My daughter went to Stevens Point.
- There you go. It's a nice town.
- Yeah, It is.
- Got a river running through it and everything.
- Go to Stevens Point too.
- There you go.
So here you're gonna hang 10 to 30 seconds,
depending on what you tolerate,
up to three repetitions of that.
And depending on how you respond to it.
So the first time you do it might get sore
but after you do it for a few days
you'll be able to do this two to three times per day
and start to, we've really had good success with this.
- And you still said seconds.
Remember we promised seconds.
Yeah. So it's 30 seconds.
- There you go.
- Outta your day and you can make it great improvement.
- Oh, that's right.
We've gotta stick with our title.
- All right. Thanks everybody for watching.
Remember we can fix just about anything
- Except...
- A broken heart.
- There it is. Boom, boom.
- But we're working on it.
- We'll never stop.