- Greetings, greetings, people, viewers and even Bob.
- (chuckles) Thank you.
- Whether you have shoulder pain from arthritis,
a rotator cuff problem, falling out of a tree,
which we're doing this
for someone who did fall out of a tree.
This is gonna help increase your range of motion,
decrease your pain, and get your back moving again.
- Make you happy. - Yep.
Be careful. We'll be back in 9.3.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Okay, Bob, there is one thing, and viewers,
that really make this unique
and make it, I think,
one of the best shoulder stretching
- Sure. - exercise routine you can do,
and that is something known as the cross-over effect.
In the therapy world,
we know from studies that if you strengthen your right arm,
your left arm is gonna get stronger
without doing anything to it.
- Right.
- Because of the way the nervous system is connected.
It's measurable,
but it's not like you go up to 20 pounds with this arm
and this one can do 20.
It's just there, a little bit.
When you use one hand, you use the other,
things work out together.
It's kind of like...
Here's an analogy.
Try washing one hand all by itself.
If you use both hands to wash your hands, it's much better.
Same thing with therapy. Huh?
- Very good. - Yeah.
Okay, this routine is gonna start with the bases.
The scapular motion work,
proximal to distal in the therapy language.
- Shoulder blade.
- Right, shoulder blade, get that moving first,
then the rotator cuff,
and then some larger movements after that.
It's very specific. It's very effective.
One thing you will need is either a broom stick,
like this one,
we have a Booyah Stik here. - Or a Booyah Stik.
- And either one will work very well.
You could use a cane. It would be a little bit short.
Now, remember, through all these exercises,
if any of them cause specific sharp pain,
you do not do that one. - Right.
It should be pain free.
- Pain free or slight stretch pain is all.
Use good judgment with that.
Okay, put the video on hold,
go get your broom stick or Booyah Stik, and be right back.
Okay. Everyone's got your stick.
Now, usually a broom stick,
you know, you could take this off if you want.
I'll put that off to the side.
You don't have to, though. You can work with it.
I have done it both ways.
This is a five-minute routine.
We're gonna take a little bit longer than that
'cause we're gonna explain things.
I did this straight through myself
and actually took four minutes and 38 seconds.
So it's good. - Very good.
- Yeah, we're very astute and right on the ball.
First thing you do is standing with the stick.
Palms down, you're gonna grab the stick
about shoulder level.
You can go out or narrower, whatever's more comfortable.
Shoulders to start with.
Now we're just gonna do up and down with the shoulders,
elbows straight.
Look at the scapula moving.
It's critical that you get your scapula
against the rib cage moving freely.
- [Bob] It always starts with the shoulder blades.
- Right? It's the foundation of the shoulders.
- [Bob] Of the shoulders.
- Okay, we do 10 of those.
Okay, the next thing, elbows stay straight,
stick here or slightly up,
and we're gonna do circles with the shoulder.
10 each direction.
So you can think about the stick making circles
and your shoulders will follow
as long as your elbows are locked.
Seven, eight. We're gonna do 10 each direction.
Nine and 10.
Okay.
Now this one, if you can do it at your sore shoulder
or your shoulders have enough range,
try to go at 90 degrees and then shoulder circles again.
This maybe too much for some of those shoulders.
10 each direction.
If you need a break, that's a good time right now
if the shoulders don't tolerate it.
Bob, you're getting those shoulder blades moving?
- [Bob] I think so.
- Oh, yeah.
You can feel the muscles work around there.
Okay, very good.
Okay, number four.
You're gonna take the stick, palms away from you.
Put the stick behind you, palms to the backside,
and we're simply gonna do shoulder extension.
Elbows will stay straight.
Go up as high as you feel comfortable.
10 of these.
I think that's three.
Four. Don't do this.
You wanna stay up tall.
Are you counting, Bob?
I kinda lost count talking. - Yeah.
Oh, we're good.
(both chuckles)
Good enough. - Okay. One more.
We're gonna do one more.
Ideally, you wanna do 10. If you wanna do more, you can.
Now the next one is simply let the stick,
on your back of your legs,
slide it right up your butt towards your back
as far as you feel comfortable.
Up.
After sore shoulder drops a little bit, do the best you can.
Don't push it.
Remember, we wanna have just a little stretch pain,
but no sharp pain at all.
Okay, so don't go too high, not too aggressive.
And the last one with the stick behind your back
is simply right to left.
You can bring it up about belt level,
wherever you feel comfortable.
Bob is adjusting his hand grip,
which please feel free to do that.
Back and forth. 10 times.
Breathe, relax. This is nice.
It forces you to have good posture
while you're doing the exercise.
All right, that takes care of that section.
- Beautiful. - We're going to number seven.
All right, seven through 10, you'll be standing.
Okay, this is a little more aggressive.
We're gonna put palms up, like we have the stick here.
90 degree bend at the elbows,
and the elbows maintain contact with the ribs, okay.
Don't let them flap around.
Imagine they're glued to your ribcage,
and then they're gonna go back and forth like this.
This is really critical.
This is an exercise for shoulder mobility
that sometimes gets missed,
but we need to have this internal and external rotation
of the humerus.
Now we're gonna 10. We can go up to 20.
Again, palm is up.
Okay.
And then from there, we're going to do shoulder flexion.
Actually, Bob, we're gonna just go like this.
- Oh, sure.
- The hand down here - Palm down.
- Is going to help the one up here.
- Palm up.
- So this hand is gonna help
and bring it up as far as you can.
If you have one sore shoulder, one not so sore,
be careful for the ceiling,
you just go up as far as tolerated.
If one side doesn't go because it's painful,
just only do one arm.
As it gets better,
then you're gonna switch and make sure you do the other one.
- Again, lower hand, palm down;
upper hand, palm up. - Yep.
If you put your thumbs on the stick,
they're both pointing towards the tip.
- Pointing up, yep. - Yep.
Okay. Now we're gonna go right into the paddling.
- Right. - We're gonna change that.
So then we're gonna do a shoulder extension.
Same grip, and it's like you're paddling a canoe.
So make sure that this arm--
let's see which camera we got there--
it goes like this.
Don't let it flail out to the side.
Keep it in line with your body.
This hand is actually giving the stretch right now.
This shoulder is getting the stretch.
This hand is pushing the stick up.
Go as far as tolerated.
Mine is going back quite a bit.
I do this exercise all the time for maintenance.
Feels great.
- Again, both thumbs pointing up.
- Yep.
Do both sides.
And if you're a canoer,
you'll say, "Oh, yeah, done this a hundred times,
or maybe a gazillion times." (chuckles)
And the last one, stick right here down below you.
Elbows will be straight.
You could go palms out, palms in. Whatever feels best.
And we're gonna stretch an abduction or out to the side.
So this hand is actually performing the stretch.
This one is getting stretched.
Stretch up, and down.
Up, and down. Do both sides 10 times.
This is one of those deals where if you're having problems
put the video on hold and practice a little bit
and go back to it.
Once you get this memorized,
you'll get through it easily in 4 to 4 1/2 minutes.
Okay, good. We've only got a couple more while in the chair.
Okay, in the seated position, you could do it in a stool,
wherever you want as long as your seated,
and you're gonna grab the stick like this.
Oh, I take that back.
- No, you do this way first.
- Yeah, now if you got a shiny floor
and you got your broom handle like I do,
it might have a tendency to slip around on the floor.
So get your running shoe
or other any shoe. - Your stinky shoe.
- Yeah, and put that in there
and that'll help from slipping around.
All right, both hands up as high as you feel comfortable,
'cause when you lean forward it's gonna stretch, okay.
If the sore shoulder is really painful,
just drop it down so it doesn't stretch so high.
Five to 10 of these. Not too fast.
Stretch and relax.
- You know what I realized, Brad?
- What?
- It's hard to day "sore shoulder" fast.
- (rapidly) Sore shoulder, sore shoulder.
(normal) Yeah, it is.
So you can switch right hand on top, left hand on top.
Okay, and then, we're just gonna do one arm at the time.
I'm gonna slide my shoe over there,
and you put your hand up, whatever's comfortable.
One side, it might go to the top of the stick.
The other side, it's tight or sore.
Not so high. Lean forward.
And when you're out there,
you can noodle it around if it feels ready for it.
Again, no sharp pain, just a nice stretch.
- [Bob] It actually feels good.
- It does.
Yeah, you know, this whole routine,
for someone who just wants to maintain shoulder flexibility
and good posture...
- It's a great one.
- Oh, yeah. Yep.
And you don't have to do all of them.
You can pick up the ones you want.
- Right.
- Make sure you do the other side as well.
- We're almost done.
This shoe thing works out pretty good.
Are you noodling, Bob?
- I'm doing my best.
- Here we go. Stretch. - Noodle, noodle.
- Stretch.
Yeah, we call that one the Statue of Liberty
because when you get up high it looks like your...
- [Bob] Holding a torch.
- That's right.
And lastly, but not leastly, take your stick, good posture.
You're gonna maintain your shoulders
in a really stable position.
Don't move them.
- [Bob] Keep your trunk stationary.
- Yep. And we're gonna make a arc up and down.
So the stick looks like it's going up and down.
Go as far as you can comfortably.
Make sure you go across the body.
So we're working on this part.
- I'm sorry. - Be careful, Bob.
- On reaching over this way
as that happens in life on a regular basis.
Go as high as you feel comfortable.
If you can go all the way overhead--
oops, I just bumped my mic--go ahead.
If you only get this high, that's fine.
You can put the arc in there or straight across.
Five to 10, depending on how you're feeling.
- Again, stationary.
- Yeah, trunk is stationary.
Boy, my shoulders are completely loosened up.
They're warmed up. - Yep.
- I think I'm ready for a swim.
- Thumbs are up. - Thumbs are up.
All right, very good. Enjoy the day.
Get those shoulders and body loosened up well.
- Have a good shoulder day.
- And yeah, one more thing.
We can fix just about anything...
- Except for a broken heart.
- That's right.
And we're working on it.
This exercise, I'm afraid, probably won't do the trick.
You got one, right?
- What? - A heart?
- Oh, yeah, I think so.
Sometimes my wife wonders.
(both chuckling)
(upbeat tone)