- Hi, I'm Bob Schrupp, physical therapist,
- Brad Heineck physical therapist,
- And together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Brad we had someone that requested
that we do a video on shoulder impingement.
- Sure.
- And we are always compliant aren't we?
- Absolutely. You are asking. We shall receive.
- So we are going do two videos, actually.
This first one is gonna show you two critical exercises
on, on what you can do throughout the day,
without any TheraBand or, or weights.
This is just something you can do throughout the day,
- Sure
- To help this problem for the busy person.
The next video we're gonna do,
we're actually gonna show you three strengthening exercises
to help strengthen the rotator cuff.
Real quickly, Brad let's just talk what an impingement is.
Generally what you have is,
you have the four rotator cuff muscles
and you've heard about the rotator cuff
and they come in and they attach into this ball right here.
And the problem is that ball
here's the rope of the shoulder.
That ball can get too close there
and can start pinching the structures in there.
Is that a good way of saying it, Brad?
- Yeah.
- So if there's a tendon right there
see how it can get pinched there
- Right there
- How's this angle.
- So when, when the rotator cuff's not working right
there gets pinched here.
Otherwise I'm (indistinct) a healthy shoulder.
It's found like this and there's a gap
- And it may not,
It may not even be because not working right.
There may even be bone spurs or some other weakness,
that means the gap is not as big as a should be.
But we're gonna show you the exercise to try to help
keep that ball rotated down in the socket,
as much as possible.
- Right.
- Let's go right into it, Brad.
- Okay.
- Alright, of the first problems
that a lot of people have.
Let's let's get him out of here.
- Oh, we wanted to show us, we can go back to that.
- Alright.
One of the first thing is, is,
if you have bad posture
you're gonna be more likely to have a shoulder infringement.
- Right, right.
- If I go like this and then I bring my shoulder up
it's already gonna start not going as far.
Cause it's pinching. So, So,
- Do a good posture.
Yep. So throughout the day, you're gonna wanna work,
Do this one, posture, exercise.
Brad, why don't you face this way?
Yep. And what you're gonna do,
you're gonna put your arms out to the side like this
and you're gonna squeeze your shoulder blades together.
I want you not only to bring 'em together
but also think about pushing them down.
And that's what you wanted the skeleton for isn't it,
for isn't a Brad.
- Yeah.
- I remember now.
So here are the shoulder blades.
And we're trying to squeeze them together,
but we're also trying to think about bringing them down.
I don't want you doing this.
Can anybody see me?
I don't want you going up like this and then back.
- Right!
- I want you going back and then down.
And that's, that's creating the gap for the, the
the things to go through.
- Right?
- Alright.
I want you to squeeze it back,
hold it for a count of 10 and repeat 10 times. Alright.
You can do this every hour, Brad.
That's how often you can do it.
Would you do it every hour? Probably not.
But you know, if you're thinking about it
especially if you do a desk job,
I'd love to see you doing that every hour.
- Right.
- Alright.
That's critical exercise number one.
Critical exercise number two.
You wanna show Brad?
- No, go ahead, you're on a roll.
- I'm on a roll baby. Alright.
What you're gonna do is you're gonna find a countertop
something about in this range as far as height.
You're gonna put these,
the arm as you're having difficulty with.
You're gonna put the hand down onto the counter,
counter and I'm gonna be pushing down.
- Okay.
- I'm pushing down the whole time
that I'm doing this exercise.
So I'm pushing down.
If this wasn't here right now, I go right down to the floor.
- Okay, okay.
- As I push down, I'm walking back as far as I can
as far as without pain and I'm walking forward again.
- Okay and you're still pushing down.
- I'm pushing down the whole time.
That's two.
What this is doing,
it's pushing that ball into the socket
and it's doing a little bit of strengthening.
It's strengthening the muscle that helps push that ball
into the socket by creating more gap.
I've had great luck with this one.
I, I was having a little trouble with impingement
especially with weight lifting.
This is the only one that really helped me Brad.
- And how many repetitions?
- I would do 10 of these too.
Let's keep it simple.
Right Brad? 10, 10 reps.
- Well, and if it gets painful
when you get down further, you'll just stop.
- Just stop and come back the other way again
- And shorten it up a little bit.
- Yeah. But if you can,
you can go way down like this and stretch it.
I've done this, you know, throughout the day.
And it was amazing how quickly it helped me, Brad.
I didn't have a real bad case, I wouldn't say either.
But you know, bunch of these,
you can always find a countertop and do with no equipment
and that one also, you could do every hour,
If you wanted to Brad.
That's how often you could do it.
But I, I'm hoping that you can do it maybe
at least four times, three, four times a day.
- Yep, Yep
- So again, watch for our next video,
which we're gonna show you how to strengthen rotator cuff.
I would say if you're really having difficulty
with shoulder impingement,
you're gonna add those exercises too.
- You bet
- Alright, see you in a little bit
(piano music begins)