♪- (male singer) 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 together,
we're the most famous physical therapists on the internet
- In our opinion, of course, Bob.
- Legends in our own mind. So,
- Yeah, no kidding.
- Best shoulder exercises, today we're gonna talk about
best shoulder exercises for DJD, which is arthritis.
- Arthritis.
- Degenerative Joint Disease and also Frozen Shoulder
or Adhesive Capsulitis.
- Right. Basically anything that
your shoulder's tight,
you need to get some range of motion
and it's not strong enough to do it on its own.
You need some help.
And this is things you can do at home.
And I'm gonna show you how you can make some of these things
at home, very inexpensively, and it works well.
If you have anybody that's handy around,
they'll be able to do this very easily
and save some money as well,
and make a better product than you can buy.
- You can't be handsome, you gotta be handy?
- Exactly.
- By the way, if you're new to our channel
please take a second to subscribe.
We got the subscribe button over here on Brad's left,
your right.
We provide videos on how to stay healthy, fit,
and pain free and we upload every day.
- There you go.
- All right, Brad, what are you, how are we
gonna start here?
- Well, if you do have, you know, this is a case
I know a lot of patients they'll have arthritis,
arthritic shoulders, they're living at home by themselves,
they're unable to lift their arms up to exercise
and get 'em stretched out.
So oftentimes you want like a, a set of pulleys
or a wall ladder just using the ball will work very well
to keep these muscles moving. So just that range of motion
for either the arthritis, and the frozen shoulder
you need to get a little more aggressive with.
And these will work equally as well for that.
- The thing about arthritis which you may not realize
is that arthritis gets worse when it's not,
the joints not being moved.
- Sure, right.
- There's no fluid being produced,
- Right.
- And so actually the more you move the shoulder
until the arthritis is really bad.
- Right.
- If the arthritis is really, really bad,
then that'll just make things worse
but you're actually going to improve it
if you can get some movement in it.
- Okay, good.
And pulleys, overhead pulleys work great.
They're used all the time in the clinic
and to get 'em at home, you can buy 'em online.
You get 'em pretty cheap online, but if you want 'em
for long period of time, the one's out online
for six to thirteen, fifteen dollars,
they're worth about that much money.
You can build a much, much better
longer lasting set at home, go to the hardware store.
This is a little brass pulley.
I bought at the hardware store for about three ninety nine.
Get some rope, some nylon rope.
This was nineteen cents a foot.
You probably have, you know, a lot
of people have these things already at home.
If you have, if you're handy person
in a shop and you simply put the rope
through the pulley and you tie a knot like that
and I'm actually gonna tie for different heights.
So you can adjust the pulley easily in three different ways.
And all you do is...
- So you have the three knots.
- Yep. Three simple little knots.
Now with this, we can actually do two things.
You can put it in a door
and close a door and the knot will hold.
- Sure.
- At three different levels, or you can go
on the ceiling if you have a hook.
And we'll demonstrate that in just a little bit.
So there you go.
That's your pulley system.
The next thing you do is get some PVC pipe.
Okay, and it's just plastic pipe.
It costs three dollars and nineteen cents for ten feet.
You only need ten inches of it.
Cut it off.
Hopefully you might have some laying around or someone does.
And you simply thread another piece of this rope.
You might need about ten feet
of it or less. Thread it through here.
But actually before you do that
you have to remember to put it
put it through there, through the pulley first.
All right.
And this goes, you know
this takes you about maybe half hour.
If you're working really slow and I'm gonna tie the knot.
If you're not a knot tyer,
this will be a little bit of a challenge.
I'm not gonna go through the knot tying here.
You'll have to go to another YouTube site.
- You know, we give away pulleys
like this, Brad, when they come to our clinic.
But these they're not nearly as good as these.
- Oh no.
- These will actually,
the ones we give away actually wear out.
- They may, they have a plastic pulley.
- Right.
And they get really hot. And I don't know, do these get hot?
- Well, no, you're gonna put a drop oil in there.
- Oh.
- Okay, before you get going,
if you put a drop or two of oil, but they're
it's a brass pulley and brass is a great bearing surface
that's been used for many years in industry.
And anyways, that's a good point though, Bob.
Now we have our pulley here.
Again, we don't have a door to show that sample
but I actually prefer, you have better results
in a lot of ways
if you put it to a, you know
you can put a nail into a, a joist on the ceiling or,
you know, this is where you have to be a little handy.
Find some way to fasten it above.
And I'm just gonna use this right here.
Well, I think I'm gonna go to a different level.
If you notice I got three levels, oh
this is the highest level I can go to.
Somehow you're gonna attach it to the ceiling above
and the big advantage of this over putting it
in a door
is it's right above you at the right angle.
And you can work it like this, and you can do this.
If it's in a door
cuz it's gonna go at an angle towards the door.
But you can, it's harder to do this.
If you wanna work abduction.
Okay. It's really handy.
- So he's bringing the arm out to the side.
- Right.
- You can actually turn the thumb up too,
can't you, Brad, like this?
- Sure.
And, and then, up like this.
- And that's the advantage of these nice...
- Right.
It really, you can adjust your hand placement.
- Right. You see how that's working with that?
- Cause you're gonna find out, it'll go up farther
when you got the thumb up.
- And there's another one.
This won't be for our advanced arthritis.
But for other people, when it's above your head like this
you can work this range of motion.
- Oh yeah.
- Which is really nice.
You cannot do this if it's hooked into the door
and you are gonna work
so you can stretch up behind your back.
This is handy.
- Yeah. That's really a, a critical motion.
Actually. A lot of times people find out if this
one improves, all their motions improve.
- Exactly, exactly.
- It really is a nice pulley system.
- Yeah, it is.
And you know, this whole thing is about
six or seven dollars.
Make it in thirty minutes, if you're slow.
- What's nice about this is, is you get this hooked
up at your house once and then every time you go by it,
it's a reminder to, for you to work on that exercise.
- You bet.
- And so on.
- All right, the next one I wanna go to is
the finger wall ladder.
And these, you can buy 'em online
but fifty five dollars,
yeah, fifty five are the cheapest one I found.
Up to two hundred dollars.
And if you got a two by four at home,
someone handy with a table saw, you can make these,
I made this in about twenty minutes.
Didn't cost me a dime,
and it works just as good as anything made.
I'm gonna...
- You gotta be pretty handy on this one, Brad.
- Yeah. You you've gotta have someone skilled with a saw and
and you know, that's done some lumber work,
but,
as far as dimensions, a two by four
you gotta go down three-fourths of an inch
or two centimeters, go over two centimeters or
three-fourths of an inch and draw your angle in there.
If you're handy, you
you can see this and know exactly what I'm talking about.
Do your vertical cut, your, your forty five cut,
and then there you go.
You have your
your finger ladder and let's show how it works.
And then of course, you're gonna have to bolt it
to the walls you're gonna have to get into the...
- Oh, let me get this out of the way, Brad.
- I'm just using the C clamp here.
Boy, it's nice to have someone tall around, Bob, thanks.
You're gonna bolt it into the stud at home.
Okay. So obviously this is someone who's skilled
or a handy person that does this stuff,
and watch how this works.
If this shoulder is weak
you're just gonna walk and use your fingers to go up.
Now this, I would cut these all the way up, here,
so I'm getting up to here.
And you can use your fingers to actually stretch
and pull and stretch that arm.
And then you can walk back down.
And I mark mine on the sides
in the clinic and then I'll mark how far I get up.
- Yeah, it gives people a goal.
- Right. It gives you a goal and it works out well.
So this is a finger ladder.
Again, very, it's just a handy...
- So you need to put it on a stud.
- Yeah.
- See what I did there?
I put it on a stud.
- Yeah. Bob you're killing me.
You're absolutely killing me.
All right.
Now I gotta go to one more thing.
A lot of, lot of people have these balls around
for exercises and you know, they think about
sitting on 'em and doing things on the floor.
I use 'em all the time for shoulder,
shoulder replacements, frozen shoulders, whatever.
Put it on the table.
This one's a little bit short for me unless my
shoulder was tightened.
Simply roll.
If this is my
weak hand, I gotta take my strong hand over the top,
give it some help
and work and stretch and stretch.
Turn some music on in the background.
A little Lauren...
- Well, one thing I wanna show Brad is you wanna
show the tricky way of what's going on here.
- Sure.
- Cause when you get right here, once..
- Yep.
- Now watch this,
once I stop right here,
now, if I were to stand up
look how high my shoulder really is.
- Yep.
- So it's a really sneaky way
of getting motion in the shoulder.
- Exactly.
And one thing I'll have people, they'll wrap around
with, they think their hand needs to be stuck to the ball
but actually you want it to come off
and then roll that ball right up into your armpit.
And like Bob was just saying, if I check,
look how high I'm reaching using that ball
and some body weight, and it's a little more
much more comfortable oftentimes to use.
- Could you do abduction with this too, Brad?
- Sure. You bet.
- So you go off to his side.
- Yep. Then you face this way.
I probably use this on eighty percent of my shoulder
surgeries,
after surgeries or other things we're working to stretch.
That's a good point.
And then I'll, I'll start doing some functional back
and forth just like when you're driving a car to
get that motion going.
Yeah.
- Yeah. Well you getting almost a little bit of internal,
external rotation.
- Exactly.
Yep. The ball is a wonderful tool.
- In that case, you probably do want to keep your hand
on the ball the entire time, right?
- Exactly, Bob.
- Because this is we you're gonna get really working on
on internal, external rotation.
- Yeah, that is right.
Then you wanna glue your hand, to the ball, so to speak.
Not literally.
Don't get any super glue and put it
on here just because I said that.
- One final one, Brad,
could you just take a belt and loop it and
and do your, wanna show that one real quick?
- Sure. Yep.
- I just think it's great for...
- Actually this is, this is well,
- Oh please, Brad.
- I, I do, you, you gotta have a belt that's slippery.
And actually,
so if it's,
you take it like this and you go like this
and you get a nice leather belt, that's shiny.
Bob is just, I'm killing Bob here.
But when I do this in the patient
I go in a different room and take my belt off.
- Everybody's praying right now that his pants stay up.
- Yeah. Don't worry.
I've been eating a lot of food. And then it's simply this,
and then...
- Yeah.
- Basically it's a pulley system.
- Yeah.
- That's using your shoulder for that pulley.
- You'd be shocked,
a lot of times, if you can improve this motion
all the other ones improve.
And a lot of times the pain improves.
Now you can't do this if it's causing pain though, right?
You can go up to the pain.
- Right. So if I go here, ouch, ouch.
But if I do this and then a third time, oh
it doesn't hurt so much.
It's going higher.
Then I'll work with it.
But if every time it keeps hurting
or starts to hurt worse, you're done.
- Cause a lot of people start right down here,
Don't they? They don't have any more motion than this.
They might be up here on this one, but this one,
they only go this far.
- I've got one somewhere right now,
she's only, she's only to here.
- Yep, I've got someone too.
- Yep, exactly.
- All right, I hope those help,
and remember Brad and I can fix just
about anything except for...
- That broken heart.
But I'm telling you, Bob, we're gonna work on it.
We're gonna keep going at it,
like Edison went for the light bulb.
Ten thousand tries.
- He didn't make...
- People are listening now anyways.
- It wasn't ten thousand failures,
it was ten thousand steps towards
the end of the goal.
- There you go.
- So thanks.