- Oh man, Bob, shoulder pain.
- Oh, it's a pain.
- Alright, we're going to show you
a proven method to stop shoulder pain quickly.
These stretches are so easy that I don't
even consider them exercise.
To me, it's just therapy.
Very simple, we'll show you in 9.3 seconds.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪Physical therapists on the internet ♪
- Okay, just a little background on this easy treatment
is we're getting it from Dr. Kirsch,
who's an Orthopedic Shoulder Surgeon.
He endorses this exercise, as well as
Rick Olderman, who's written books on it.
He's written a book specifically for this part of the body-
- Right.
- and he likes it as well,
so we're talking about mobilizing the scapula.
- Right.
- So if the scapula is adhere-
- Out of place out of place.
- Out of place, it's not moving-
- It will cause impingement.
(both laughs) - Thank you.
- Or as well as if there is impingement right here,
that's where Dr. Kirsch-
- That's where the hanging comes in.
- Yep, promotes this same exercise.
So let's get on with the exercises
and Sam you're out of business.
(Bob laughs)
- Okay, we're going to show
three variations of this exercise
from when you, if you have really bad shoulder pain
or if you can get more aggressive,
you wanna stretch it or treat it more aggressively.
First one, what you can do is simply,
you're not going to do this on a bed,
you'll you'll have to get down on a floor,
carpeted floor or pad your knees
depending on how mobile you are,
and this position, and this is from Rick Olderman-
- Olderman, right. - And what does he call this?
- All fours positions.
- All fours position.
We think that maybe yoga people call it the child's pull.
- Right? - We don't know,
we're probably, I'm probably insulting someone.
- We're stupid.
- Yeah. Ignorant in that.
So hands out here, like this,
starting the quadruped, or hands and knees position,
and make sure your hands are a little bit far out
so that you drop your butt to your knees,
and right now I'm pulling those scapula
and getting that shoulder a nice stretch.
Hold it as long as you feel comfortable,
not more than 30 seconds.
Anywhere between 10 to 30 seconds,
and then come back up.
- Bob, do you have some more to say about this?
- I do it with a foam roller-
- Ah, another option-
- under my arms.
- Okay so if you happen to have a foam roller,
which by George, we have one, Bob.
- This rolls out nice.
- It matches my shirt.
- There we go.
- That'll please some people, my wife would be happy.
Okay. Hands here. So instead of going back like this-
- Right.
- you right roll the arms out. - Right.
- Now, again, if you're doing this
and you get some real sharp pain,
your shoulder's not ready for it yet,
okay, so you need to not do it,
but if you get get that stretch
and you come back and do it, and as you do more of it,
the shoulder feels better, you're gold.
- And you might put a pillow
under your feet if you're uncomfortable.
- Yeah. Keep yourself comfortable.
Now, this is my option of this,
and I have, we haven't discussed this with Rick Olderman yet
but I think he would say, it's just fine.
I use a ball
and then you don't have to be on your knees at all.
If you've had knee surgery
or you're just not comfortable on your knees, go on a ball.
My legs are off and I start out here
and then I roll backwards.
And the- - Ah, good.
- mobility of the ball is very smooth, very controllable,
and it's a nice way to get those scapular moving.
- Great idea, Brad.
- Thank you, Bob.
I wanna see what Rick says about this.
- You're always thinking.
- Alright, the last one.
Now this one's a little more aggressive
but it works very well.
We've been promoting this from Dr. Kirsch
for quite some time now
with good results and feedback,
I, pull up-bar, we use the pull-up handles-
- Hanging handles. - Hanging handles.
The advantage of the hanging handles,
and this is a notable advantage
is you can keep your back
against the wall and control your drop
with good posture and good control,
'cause well you're not going to go on here
and just hang. - Right.
- You're going to go slowly.
It may take a few days a week or so-
- Or you may never.
- Yeah, but you do it with good judgment.
Little stretch is good.
You're going to hang out there.
- Go 50%. 75%. Wait.
- Yep, again, 10 to 30 seconds.
When I started doing this 10 seconds was all I could do.
- Yeah. I was the same. Your grip gives away.
- Yep. So now I do go to full and it feels good,
and I hang out for a while.
Bob likes to do this during the day when he is working
at the desk and it's a good stretch.
Good maintenance shoulder or shoulder maintenance.
- Right. That's what I meant.
- Yeah. - Yeah.
- I'm feeling stretched out, Bob, like-
- Yeah, you look nice and tall.
I feel like anyways, good luck with your shoulders.
It is a neat trick to do it.
Try it out.
You could get some relief very quickly.
Once again, Bob, we can fix just about anything except for-
- A broken heart.
- That's right and this exercise
- Will not help. - has nothing to do with it
so we'll scrap- - You're out of luck
- for that one.
(upbeat music)