♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the Internet ♪
- And we're back.
Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Two of the most famous physical therapists
on the Internet.
- In our opinion, of course, Bob.
- So we're gonna show you today
how to fix shoulder pain in seconds.
This works.
This is an updated video.
We did this one before. - Right.
- We've learned a few more things, Brad.
We've become smarter.
- Right. - So we're gonna add those in.
Stay tuned.
By the way, if you're new to our channel,
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because we're always giving something away.
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go to Twitter or Instagram
or TikTok, that's a new one. - TikTok.
- So the thing we're giving away is this Pro-Point
and so this actually has a little suction cup.
You can actually suction to some walls,
definitely the glass,
but you don't really wanna lean against glass.
What's nice about this,
you can put it on the floor,
you can actually take the suction cup off,
lean on it, and it'll actually work on your trigger points.
It's just a great way to,
it'll also work on stretching your upper back.
- Plantar Fasciitis.
- Plantar Fasciitis. - Do some foot pain
management with it.
They're a nice little deal.
- [Bob] Work on my hamstring while I'm on my chair.
- There you go, all stealthy.
Very good. - All right, Brad.
Let's take it away, what are the shoulder things
we're gonna do?
- All right, so shoulder pain, you know, very common.
What we found out and what the studies have shown,
approximately 80% of shoulder pain
is from an impingement issue.
We're not gonna go into the details of impingement,
but all these exercise address impingement.
- Yes they do.
- And the success rate is remarkably high,
we found it in a clinic.
We got a lotta feedback from people who view say
boy, we've done this,
the hanging, particularly,
- Right. - things are really
improving after just a few times.
- Yep. - So shall we get on with it?
- Yes, let's go.
- Again, we're gonna show five different options.
You can try all five,
but only do the ones that give you success.
In other words, more range of motion with less pain
or it feels good while you're doing it, okay?
So the first one, very simple, scapular retraction
because it improves the posture.
When your posture is good,
the shoulder joint works better.
- Right, we don't want the shoulders internally rotated,
which they often are,
we don't want them forward,
we want the scapular retraction
to put 'em in the right place,
to have that right foundation.
So you can see on me when I'm doing it.
You want the shoulder blades to come together
and even down towards-- - Here, show mine.
They show better, I got those white stripes.
- Oh yeah, see how they're coming together?
But we want the shoulder blades
to think about 'em like you're trying to push 'em down
into your pockets down below.
- [Brad] Right.
And the next thing you can do with that,
is if you wanna strengthen it,
can you come over here,
use some exercise bands and works really well
with the wall anchor that we have here.
And I'm gonna do the same thing,
but now with resistance
is even a step up with this exercise.
So that works really well.
You can do a set of 15, 20 of those
is a good number to work with.
- And speaking of the wall anchor, Brad,
why don't we go right into the next one?
- Sure, that's right.
Now this whole concept of hanging to improve shoulder pain
we actually got from a shoulder surgeon
who wrote a book on it.
Dr. Kirsch.
- Yep, and I'll read the book.
It's called "Shoulder Pain",
I'm not gonna read the whole book,
it's called "Shoulder Pain? The Solution & Prevention".
It's fourth edition.
He mentions that the Kauai study
that was on the island of Kauai
where they had really good results from hanging.
They had people that were scheduled for surgery
that ended up not having surgery just from hanging.
- You can hang from a pull-up bar.
Works very well, that's what he does.
We actually use the wall hangers.
There's a couple advantages with this
that you don't get from a pull-up bar.
And one is you can really control
your intensity of the hang
plus it helps your posture
and it actually gives you some decompression of your spine
which can be real helpful.
So I'm just gonna demonstrate it quickly here.
And he'll recommend up to 30 seconds, even more,
depending on how long you can comfortably hang,
but actually,
for this,
if you find this is helpful,
you might wanna look at our hanging videos
where it goes into more detail
- Sure. - on how long you can hang.
- I do wanna point out, Brad, here.
I don't know if you saw, Brad,
he took this, this comes off here,
and what's nice about this with the wall anchor,
you can use this for also four bands
and do your strengthening off the same thing.
- Right, and do a scapular traction from a higher level.
- It has multiple uses.
It just works out really well.
- All right.
The next one, The Statue of Liberty.
- Here, we're gonna show 'em different ways.
So you can use a broom stick
or anything, you know, a yard stick,
or something that'll, you know.
- It needs to be four to five feet long.
These are five feet long.
The bigger diameter makes it much easier
to grab about an inch, inch and a half in diameter.
- I had some really good luck with this one.
And what's nice about it
let's say your arm is quite sore,
you can work your way up there
or even use the other arm to help you up,
but you can crawl your way up there,
up the stick. - Right.
The idea is you wanna get your shoulder up here without pain
so you're gonna use the stick to support it.
- I definitely have had people start down here, Brad,
and even just do this to start off with.
Work it like this.
- That's flexing the arm.
- Yep, and then I have 'em go up further and further
to the point where they actually really lean into it
and it's almost like the hanging basically.
- It is.
The concept is the same on the shoulder joint
once you get up. You can do it seated like Bob is,
you can do it standing on a tabletop.
You get a nice stretch in there.
And what's going on is we're actually opening up that gap
so the impingement is minimized or actually is taken away
by stretching a ligament in there.
It's all explained in the nice book here.
- Now another one you can do.
This is by Brian Mulligan.
This is a technique.
And you can do this off a countertop
or the back of a chair.
Kinda the same concept.
You're trying to set the head of the humorous
down into the socket a little bit.
- So our muscle energy is gonna pull the head
down to where it belongs so that you can get range.
- So I'm pushing down with my hand into the chair
and I'm pushing down the entire time
as I walk away like this.
I'm pushing down, I'm pushing down,
now I'm coming back and I'm still pushing down
the whole entire time.
That's what the exercise is
and I've had some good luck with this one, too.
It should be pain free.
- Right. - It it hurts, no.
- Right, exactly.
Typically, you'll find when you do these,
you're gonna feel like there will be,
we get feedback from our patients or from viewers
that say "boy, this one worked really well".
They know it right away.
If you do it, it creates sharp pain,
it's not the right exercise.
- What's nice about these
is you can do 'em, throughout the day.
- Right. - We're not saying
do these once.
Same with the hanging, same with The Statue of Liberty.
You can do it five, six times a day.
Just take a few seconds and go ahead stretch it
and take a few minutes. - And with all of these,
you're not gonna do 'em 30, 40 times.
- Right. - You're just gonna do 'em
maybe starting out with five repetitions,
probably not more than 10.
And then leave it, give it a break,
and come back in a couple hours.
- Well, it's gotta be less than 60 seconds,
because you're saying do it in seconds, right, Brad?
- Well, yeah.
- I guess you'd do 100 seconds.
- [Brad] Well, you're not gonna hold it for 60 seconds,
you'll hold The Statue of Liberty for five to 10 seconds
- Right. - and do it six times.
- Yes, exactly.
- So the next one,
should we show the famous chicken wing?
- Sure.
- Bob is the inventor of this one.
- I really like this one because it helped me.
I still, all of a sudden, I'll start to feel the pain
and I'll just do this and it takes it away,
but I also do The Statue of Liberty,
so I'm not sure which one's doing it.
So I'll do it to this left arm right here.
Am I on the right way?
- Actually, this arm is in the way.
It's easier, that's all right. - [Bob] If I go like this?
- There you go.
So he's gonna be treating his left arm,
the one on the bottom.
- [Bob] So this palm is facing out,
- Yep. - this palm is facing forward
and as you start, you may not be able
to do much more than this.
You might only be able to go up and down.
But eventually, you wanna start
pulling out a little bit like this, too,
and I actually pull up and out
and I leverage.
I don't hit my head here,
I go off the side of my shoulder like this
and I stretch it out like this
and it seems to be stretching out the capsule
to make a lot of room for it.
I was doing everything for my shoulder.
It was not taking the pain away.
- Sure. - I did this.
I mean, within days, it was so much better.
It was amazing to me.
- Right.
- I couldn't say enough about it.
- I think maybe we should admit
kinda the concept comes from McKenzie.
- Right, McKenzie.
- He's a famous therapist.
- He's going to extension.
I just added extension and internal rotation.
- Right, right.
- So kinda doing both at the same time.
- I've just had a couple women
that were 65 years and older
do this technique with their shoulder
just because they couldn't reach behind their back
to put their clothing or to dress
and so we wanted to get this range of motion that was tight,
so we would do this.
- So they were just doing the up and down?
- [Brad] Just the up and down.
They didn't need to do this
to get to the level they wanted to
- Yep. - and we found that worked.
They could do it by themselves.
It really helps to have a smooth stick,
- Exactly.
- so it slides along your clothing.
- If you see how when Brad was doing that,
how well it was going up and down without any friction.
- Again, these need to be pain-free.
- Yes.
- When you get it up to where it starts to hurt,
then you go back down.
The pain-free range might be here,
but after about four days,
you may go up to here without pain
and you're gradually stretching
doing it in an appropriate pain-free manner.
- Generally, you find is that
as you improve motion, pain tends to go down.
That just seems to be the co-relation that you'll find.
- Be nice to yourself, listen to your body.
Take your time with these,
and day by day, things are gonna improve.
- Does that mean I have to be nice to you too, Brad?
- Bob, why, Bob, why?
I don't expect it anymore.
- All right.
Thanks everybody for watching.