♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- 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.
- All right, at the end of this video, by the way
Brad's gonna show some karate moves or whatever you call it.
I don't know what is it? So.
- I might, I might skip on that Bob.
- Wait till the end. (Brad laughing)
Okay. We're gonna today.
We're gonna talk about wand exercises
and stretches for a frozen shoulder or a tight shoulder.
Now, the thing you need to understand
about a frozen shoulder if you
have a true frozen shoulder, it goes through phases.
It goes through the phase where it's freezing.
- Getting stiff.
- Frozen, where it's actually stiff and then it thaws out.
- Where it improves.
- Yeah. And no matter what you do,
it's gonna go through those phases.
It's gonna take, you know, six to nine months.
And so it doesn't matter what you do
in the meantime, it's gonna still take that long.
- And, and they've had studies on this
and their, their concerns.
- And believe it from patients I've seen that's what happens
but you wanna maintain as much range
of motion in your shoulder as much motion
as possible during that period of time, all three periods.
And of course, to at the end, you wanna regain it.
- Right. So, get it back to normal
- Wand exercises are a great way to do this by a wand
we mean a cane, PVC pipe, a broom stick, some type of stick.
- Right.
- Okay, so we're gonna go ahead
and go ahead and do these exercises.
We have five of them.
- Sure.
- And I'll get the main, I'll get the main motions that way.
So, you start off the cane.
What the thing is with this one
you wanna make sure the thumbs kind of up.
- Right, so this way
- Yep. I don't want you down like this.
- Right.
- So, you're gonna go ahead
and you're gonna put your hand at the end like this
and you're just gonna go straight flexion.
Brad, how many reps are we gonna do here?
- I like to do usually 10,
but if it's feeling good you can do more.
If it feels like it's improving every rep and it's.
- And we're, you know, you really don't wanna push
into the pain too much right?
- Right, good stretch when you get
to any sharp pain back off, you don't need to irritate it.
- Bump up against the pain.
- Sure. - Okay. That's flexion.
Now we're gonna go into abduction.
So, now we're gonna go off to the side, again thumb up.
Yep. And now we're gonna go off
to the side and go up like this.
- I'm using a piece of, it's either
a inch or a inch and a half PVC pipe, five feet long.
It really works nice.
- Yeah. That actually is nice.
- I, I've used the cane before and that works fine,
but if, if you want to get this
it's pretty cheap and we just have some black tape
on it so you can see it a little easier.
- Okay. The next one is external rotation.
Brad, you want to
grab your sheet there? - Yep.
- So, for this, now you're gonna go ahead
and put a sheet underneath your, your armpit here,
it's gonna help keep you outta trouble.
You're gonna have your right arm
at a 90 degree angle, at the elbow.
- So, you don't have to use this sheet.
You can use a towel roll, you can use a anything actually.
- That's gonna help you keep the arm in
- A nerf ball, just so that if, if it falls out
you know, your elbow went too far away from your body.
- Right, so with that again, I would go thumb
up and you're gonna go ahead and just push out like this
- Keep that towel roll or sheet held in.
- See, this is where I think the cane works better.
Cause the handles up like this.
- Yeah. That's a good point Bob.
- Yeah, this one, this one works really
well for that. - There's no doubt about it.
- All right, so you got that folks?
Okay, all right now shoulder extension.
So now on this one, go ahead,
again I would go thumb up.
- Yep.
- And I'm gonna go ahead
and I'm gonna go, go back like that.
- Now, I will have my patient say if
you can put the thumb the other direction and sometimes-
- Yeah, you could on this one.
- Sometimes- - I take that back.
- Do whichever way-
- Yeah.
- ... works better, gives you more
range of motion with less pain.
- I agree on that Brad, you're a hundred percent correct.
- Oh, thank you Bob.
- All right, the last one is shoulder internal rotation.
Little more tricky on this one.
- Yeah.
- Because what you're gonna do the poles
probably gonna work better on this one than.
- This is that range of motion where behind your back.
- Yeah. You can't go very far.
- Right.
- And this is one that's often affected.
We should talk to the camera, not to the wall.
- Sorry. (Bob laughing)
- So we're gonna put the cane
or the pole down below like this.
- And this is where the longer PVC pipe is got an advantage.
- So, you're gonna go ahead and just pull up like this.
Grab That internal rotation.
- You may only get up to here at first.
- Yeah. You know, we have normal ranges.
So, that's why it's a little more difficult for us.
But when you don't have normal range,
you're you're gonna be-
- Right, and this one can be sensitive.
So, be careful with it.
Don't push it, it's just a stretch feeling.
Don't get in any pain or sharp pain for sure.
- In the future we'll show some
advanced exercises you could do with the wand.
- Sure.
- But Right now, Brad, go ahead.
Give a, give them a little demonstration Brad.
- Bob. Bob, I don't know if it's really appropriate
but repetitions 10 to 15 repetitions
on all of these typically.
- Right, right. I would say.
- Yeah. (PVC squeaking)
- All right, I'm waiting Brad, come on.
They're waiting.
- Bob.
- All right, come on fast, let's go.
- I should have my, my karate suit on.
- Oh God.
- We'll save it for another one when I do that.
- All right, sounds good.
- Teaser.