♪ Bob and Brad ♪
♪ The Two Most Famous Physical Therapists on the Internet. ♪
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heinick, physical therapist.
- Together we are "The Most Famous Physical Therapists
on the Internet," Brad.
- Well, in our opinion, of course, Bob.
- Brad, today we're gonna talk
about top three ways to stop rounded shoulders
and the possible pain.
- What are you talking about, Bob?
- What are you talking about?
Brad, I used to see this in weightlifters a lot, Brad,
the ones that would work on the bench press
all the time and not work on their back.
- Right.
- So they got rounded out like this, but very common.
I saw a statistics saying that 73 percent
of the population has rounded shoulders and I believe it.
- Oh yeah.
- Because working on computers
and why is that a problem, Brad?
One of the issues is if you turn your shoulders in,
if you turn your shoulders in,
try to see how high you can lift it.
- Right. Yeah.
The mechanics of the shoulder get totally thrown off.
- Yeah. So if you turn it out, you can go all the way up.
- Right.
- But what happens here is you're narrowing the space
in the subacromial.
You don't need to know what that means,
but what happens is you can start getting pinching here,
- Right.
- And start wearing away of the tendon,
and that can lead to pain.
- Right.
Tendonitis is that an impingement problem.
All kinds of-
- You were telling us about a patient
that you just had, Brad.
- Exactly right.
She came in 63 years old, and she sat down in her chair
like this and her head was like this and over like this.
And she talked to me like that for about 10 minutes
on the interview part of the problem.
- Which is a rounded shoulder, by the way too.
- Right. Everything and after all, all I said is
that what I want you to work on is
when you go home is think about sitting up tall.
Do your chin tucks and keep your head up straight.
The next visit...
And, by the way, she had pain down her arm in her right side
of her rib cage.
I mean, this looked like something pretty serious.
- Yeah.
- But she came back with working on her posture.
All the pain was gone from her arm and her ribs
and just a little bit left in the neck
just from posture changes.
- Wow.
- How do you know if you have rounded shoulders?
Well, this is a test you can do, Brad.
Why don't you stand up right there.
- Okay.
- I want you just let your arms hang at your side
and let 'em fall.
And you can see what... my thumbs are pointed
towards each other.
- Sure.
- They're not supposed to be.
- Right.
- Now watch if I correct my posture,
the thumbs-
- Shoulders back there.
- The thumbs go straight forward.
- Right.
- So it's something I became aware of this
and I gotta work on this.
- Right.
- So and I do.
- Right.
- But I don't work on it enough.
- So if you're hitchhiking,
you probably have better posture on that side.
- That's right. You're gonna be in good shape.
(Brad laughing)
- So what are the three things you're gonna do?
First thing, you can either make a bolster
which we just took some towels and sheets
and took our famous duct tape
and put it all together.
- You better believe it.
- Or you can buy a foam roller.
- Right.
- Sure. Which one you wanna do, Brad?
- Well, let's start out with the homemade one
because if it's me, I'm gonna make one at home first.
And then when I get sick of that and decide it works well,
I'm gonna spend some money
and get the boughten one.
Oh, yeah.
It just cracked my back too.
- So basically he's trying to do a stretch,
the shoulders, the muscles that turn the shoulder in,
subscapular and- - Let it relax.
- Pec minor.
I don't know what else is there, Brad.
- Well, they're all in there, Bob.
- Yeah. They're all in there.
- This is not a class... anatomy class, Bob.
- This is the easiest way to stretch it, you know,
without having to put a lot of work into and it's relaxing
and it's just really good for your posture.
Good for your breathing too, right, Brad?
- Oh, yeah.
- I mean, this is gonna impinge upon your breathing
- Oh, oh. I lost my mic thing here, Bob,
but let's go the store bought six inch foam roller.
- And you like the one that's even longer than this.
- Right.
When I do this, I like the three foot one.
So it goes from my sternum all the way up to my head.
And instead of using pillows,
you can easily let your head rest on the roller.
- That was your sacrum, Brad.
Your sternum's up here.
- Oh, that's right.
Thanks, Bob.
I was just testing people.
You know how you have to be that way.
And like at the Y, they have these.
You don't have to buy one.
When I worked - Right.
- There at the Y, they got these like three,
four of them laying there and I'll just lay there
and hang out for about three or four minutes.
- Great thing at the end of the day,
you can relax and meditate
and start working on your rounded shoulders.
- You better believe it.
- All right. Let's stand up, Brad.
Let's go to work.
We're still working here.
- I'm having fun, though, Bob.
- All right. Now we're gonna go ahead
and start the strengthening
to help improve the strengthening.
Now, you can do this with just Thera tubing or tubing
or TheraBand, a number of ways you can do it.
One, you could just... sometimes they come
connected like this, Brad, if I can get it connected.
- There you go.
- There we go.
And you can just go ahead
and do some of these where you're just going-
- Right.
- You can actually take your thumbs
and externally rotate them.
- Right, the old hitchhiking thing there.
- Yep.
- So turn around, Bob.
Do it again.
This is what we're looking for.
These muscles right here to contract, pull back and down.
Do you feel that, Bob?
- Yip.
- Back and down.
- Back and down into my pockets there.
- There you go.
- Thanks. The whole thing about this is
these are postural muscles.
So people ask how many reps can you do on these?
You can do 50 reps of these.
- Sure.
- You can do it 10 times a day.
- Right.
- I mean, you can just rip off a whole bunch of these,
you know, every time you see your band.
- Right.
- Another way to do it, Brad,
is to actually get one with handles on it.
I'm really having trouble with this.
- Yeah, I noticed that.
- So and then you would hook it up to something
and please don't let go, Brad.
(Brad laughing)
So you're gonna have good posture.
And you're gonna go ahead and start up like this.
- Yeah.
- Going up.
This is the Y, right?
- Right. He's talking this.
- Yeah.
- Yeah. Again, good posture.
I'm squeezing my shoulder blades together,
going to the T.
- Yep, hands out. - Again, I'm eternally
rotating and then you can even do one this way.
- Right.
- If you wanna get more of the lower muscles there.
- Right, the lower trap.
- Yeah.
- Or the lat.
That's what I was trying to say, Bob.
- Right. All right.
Last thing we're gonna do,
the last thing of the three steps is really
just constant awareness, Brad.
You know, every so often you may wanna
roll your shoulders backwards.
- Yip.
- As a reminder when you're at that computer right now,
you guys are watching the computer.
Go ahead and get your posture
up straight and go ahead and start rolling back.
- Right. And I think they're doing it, Bob.
I can see millions of heads going up-
Wow.
- And tall.
- Way to go. Way to go.
- They're feeling better already.
Just like the woman I had for a patient last week,
they're changing their posture.
They're feeling better.
- Changing your life just as we are.
Thanks a lot for watching.