♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists on the internet. ♪
- Hi, folks, I'm Bob Schrupp
Physical Therapists.
- Brad Heineck, Physical Therapists.
- And we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- So Brad, we just did a video
on how to know if your chest is tight.
Now we're going to show you how to stretch your chest.
Not like this.
We're going to show you the way. You shouldn't do it.
- No.
- And we're gonna show you how to stretch the
pectoralis major and the pectoralis minor.
- Right.
Same location, but two different muscles.
And they do two different specific motions.
- Yes, they do.
By the way, if you're new to our channel
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Yes, sir.
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- That's right.
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- That's right, Bob.
- So yeah, here, Brad,
this is just a sample of the mattress.
- Sure.
- It's been cut away so you can see the innerts
and it can actually 700 tiny mattresses are in there.
- 700.
- You can count them if you want.
- Yeah.
- It's also got an air channels.
Keep it cool.
And what else does this spread?
- Well, Bob,
they have a sleep ovation pillow
has a similar design
with the individual mattresses, if you will.
And actually they got springs inside this pillow
which it makes it pretty.
- But you don't feel them.
- Right.
You really don't until you cut it.
I mean, I had to cut it up and just to make sure.
- To make sure.
- That they are in there.
- Yeah. All right, Brad, do you mind handling this?
And I'm going to go bring Sam over.
So.
- I'm trying to do proper body mechanics.
- All right.
So we're talking about two different muscles here.
The pectoralis major,
which is in red
and the pectoralis minor, which is an orange.
- There you go.
- And this is normally underneath this muscle.
So it's underneath this one right here.
- Yeah. We flipped open the major here.
- Now, one thing, this muscle here, you know,
it starts on the collarbone and the sternum
and it attaches to the actual arm itself.
So it actually, when you bring your arm across this way
the fibers are working, you know.
And if it's tight
it's going to actually turn that shoulder in.
Like this internally rotated.
And that's a problem.
Now, the pec minor, this is interesting.
It actually comes from the three ribs
and it attaches to the coracoid process.
That's not part of the shoulder.
I mean, in a sense.
- That's a humorous.
- Now the humorous that's part of the shoulder blade.
- Yes.
- So it can cause this shoulder blade to turn down
and causes impingement at your shoulder.
It just throws everything off.
- If said, didn't have the screws in here
We could actually show some movement, but.
- Right.
- They have, they got to come up with
an advance Sam.
- That's right.
All right.
So let's go
show
we'll show you some different ways to stretch it.
And there it goes, my ball,
and you can find out which one works for you best
and give it a shot.
So let's do the first one, Brad. Really easy.
You can do right here in your chair.
Just put your hands on top of your head
and you're going to pull your elbows back.
- Yeah. I'll show up from a profile
and a real chair actually.
But yeah.
So here, there.
- Yeah. And let it stretch at breathe.
Ah, release.
- Bob, I'm feeling released.
- All right.
Now, if you don't mind standing up, Brad.
I'm going to go ahead and show a different stretch.
- Oh sure.
- You can actually interlock your forearms like this
and this is going to kind of stretch your back too
but it's a great stretch for the back.
And you're just going to let it sag down.
- So you're kind of, you're getting the shoulders again
and looks this, the other side too.
- Yeah, probably so.
- It's a multi stretch.
You're doing a lot of good pastoral things on that.
- Now, if you really want the simplest way to do it.
It's not the inexpensive way
but the simplest way to do it is to use the massage gun.
- Yeah.
- And Brad, can attest to this.
Brad wants you to talk a little while what's going
on with you.
- Yeah. So I've got a shoulder injury.
It's overused from swimming because I swim regularly.
Typically three days a week,
it has been irritated.
And right now I do have
we think pec minor or some pec major and some impingement.
It's a multi-factorial injury, which is not
uncommon when you do this hundreds and hundreds of times.
- Right. Right.
- So this is one of my
protocols I've been using successfully.
I take the massage gun, we've got an orange tape on there.
So you can see it has to be a gun that reciprocates
it gets deep because, you know,
unless you're a smaller person,
depends on the mass of your pec major,
particularly, you wanna.
- Yeah. If you're an elderly person
you might be able to get buy with this one.
- Or if you're really thin.
- Yeah, really thin.
This one.
- Has aggressive.
- This one is pretty good too.
I mean, it certainly gives some translation.
- Sure.
Can you show me how to do it?
- Sure.
- You want to move or share it on the floor.
- Yeah, I'll go up.
- Now, I do this on the floor
at home.
I'll take my gun and I'll stretch that muscle out like this.
And then I'm going to get in to that major.
Now the fibers go this way.
So I, you know, I can go across and sometimes I'll do that.
I'll go underneath and get into that pec minor here
but I'll also work it.
And you just have to go by how it feels.
It used to be when it was bad.
I could get on one spot and it's like, ouch, that hurts.
And that would go around that spot
and try and get closer.
You know, a little bit at a time.
I got these glasses in the way.
But I don't wear those when I do this.
- [Bob] Your voices are vibrating too.
- Yeah.
It's kind of fun. You can do that.
You know, what the.
If you have kids, they'll love it.
And I also do use this to go up
and do a cross friction massage.
I'm a supraspinatus tendon.
But I don't want to
filtrate the video with that.
- You're stretching
and you're massaging at the same time.
- So good.
- Yeah, you don't wear out your hand.
I mean, to be honest with you
you're just not going to be able to massage it long enough
with your hand to be effective.
And this thing.
- And you're reaching over like this.
- Yeah.
- If you have a massage therapist
or someone that knows what they're doing,
that might be a better.
- Right.
- Than this.
But buy yourself
I don't know how you can get better than a massage gun.
- And the massage gun you can use again and again.
- And you can use that on your hamstrings.
You can use in you couch, you can use in your bath.
- So I think it's just a lot of the best way to do it.
Okay.
Now, another one is you can actually do
you get on a doorway
and this is what you have to be aware of though.
If you want to hold this, Brad, for a second.
- Yes I do.
- You see a lot of people that will just go
like this and go, "Oh, I'm really cranking on that".
That pectoralis major here, stretching like that.
- So this isn't the door.
This is the wall.
- Yeah.
This is the wall.
The door we're gonna go up in the over ends.
I'm gonna side their way.
- Mr. Rogers, use your imagination.
- Yeah, yeah. That's sure.
Let's borrow your imagination.
So, but the problem with this stretch
this is the way you should not do the stretch.
You're actually causing the bone here.
This is a ball and socket,
you're causing that ball to move forward.
- [Brad] Yeah.
- So you can actually make shoulder problems
by stretching it in this way.
- Particularly if you're hyper mobile
and you're, that ball could actually start to.
- Right.
Pop out.
- Right. Some block.
Yeah, We don't want that.
- Dislocate.
So what we're going to do is,
I'm going to show this shoulder now, Brad.
I'm going to put the shoulder
up against the door with jam.
- Yup.
- And that's preventing that from coming forward.
- Let me pretend that this is taller.
- All right.
Yeah. There we go.
So I'm going to be like this.
Now in this position, I can
I can extend the shoulder a little bit yet
even though this is supported.
I'm bringing the elbows out and I'm turning the arm out.
Did you see that, Brad?
- Yep.
This hand, I don't know if they can, but I can.
(laughing)
- So I'll go this way.
So I extended the arm
and I'm turning it out like that.
- Right.
- And that's really stretching that pectin.
- And you need to be careful.
If you're, if it's really flared up
and it's creating sharp pain
you're not going to do this.
You just want to do is gently stretching
to get those fibers to relax
and loosen it up.
- You can also go like this.
And when the external rotate, you take your thumb
like you're hitchhiking go like that.
- Wait, that's the door jam.
You mean?
- No, with the door jam.
- Okay.
- So again, we're trying to stop this from.
- Right.
So this is it. That would be the wall with the jam.
- Right. Yup.
Exactly.
- I hope they have.
- I hope we're clear on that.
So yeah.
The final thing I was gonna have you try.
Do you mind throwing me that softball, Brad?
- I know you could.
There you go.
- So you can also, if you want to just try this at home
but inexpensive ways, just find it.
You can take a softball.
- A little bit bigger diameter.
And so you can do this slide prone.
- Probably we're gonna do this on the floor.
- Right.
- But a bed is going to be too soft.
But so we're just doing this for.
- I'm going to externally rotate the arm
and I'm a roll over that softball.
- [Brad] Yep.
- And you can really get in there actually, Brad.
Pretty well with this.
Softball actually works pretty well.
I want you to try it once. Just to see how it feels.
- [Brad] Oh, you do.
- Yeah. I want you to, cause you,
you do these other things.
I want to see how it feels.
- Oh, compare and contrast.
I should do it.
So that it's
the way.
- [Bob] Oh sure.
- Can you come?
Oh yeah.
Actually he's already on the ball.
- [Bob] And that actually is the shoulder.
He's having trouble with his left one.
So what you're saying?
- Who is pretty aggressive, Bob.
- [Bob] Yeah. This is aggressive.
- But it's okay.
Yep. There we go.
Yeah. If you don't have a.
- [Bob] A massage gun.
- Yeah. This would definitely be an option you can do.
Wait.
Where did that pec minor. I can't feel it.
And there definitely is an issue.
But
yeah, and you know, work this,
work the ball.
- I suppose you could, Brad.
Probably even rolled it up against the wall.
So I mean, you know, as a start.
- Yeah.
- [Bob] If you want to get too aggressive.
- Yeah, actually, you know,
yeah, it is.
It's not as aggressive.
You can control it better than you could work that round
and up and down and, Oh yeah.
Watch this.
- There we go.
- All right.
- You seem impressive.
By the way, Brad and I can fixes about anything.
- Oh, done already?
- Yeah We're done.
- Oh. Excellent.
- We can fix just about anything.
- Except for.
- A broken heart..
- Right.
- But we'll work on it.
Cause we got to get this solved
before getting Valentines day.
- This is kidding.
Any time I quickly close to the heart where just.
- You know what?
Valentine's day maybe happened already.
Oh, not yet.
- Oh, I hope you did the right thing.
That's our gift for you.
- That's right.
You're going to fix her broken heart.
- Right.
- His broken heart.
- And if you didn't get a card, if you just bought a card
and signed your name on it and that's all you did.
I'm saying open that card up
and write something that you want to say.
Those cards just say the same thing, you know,
I'm serious about that.
You'll get the big rewards.
- Oh good, Lord.
(laughing)
A large.