Bob and Brad the two most famous
physical therapist on the Internet
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dah dah dah uh don't uh hi folks I'm Bob
Shrum physical therapist Brad had a
physical therapy oh we have the most
famous physical therapist on the
Internet
and our opinion of course not we did not
practice that we just did that
spontaneously today we're gonna talk
about the top five exercises to fix weak
and painful shoulders you know that
shoulder that people can't even lift you
know very common and we're gonna show
you how to fix it plus we're doing a
giveaway which what are we giving away
Brad Bob Booya Booya stick we're giving
away some of the Boyett sticks so these
are great you're gonna find out today
why they really come in handy yeah they
really are by the way if new to our
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version of our program so these are five
exercises now it works out best if you
do have a Booya stick but you can also
use you could probably take the end of a
broomstick or I've had patients use
their you know
mop handle a broom handle it's nice to
have something that grips so it doesn't
slip on the fried and or carpeting works
the booyah stick to the material we use
has a really nice grip to it you're
gonna see the difference between this
and other materials diameters I'm just
the right diameter so when you've got a
weak shoulder one of the first things
you need to strengthen it are the
muscles around the scapula or the
shoulder blades spread if you don't mind
turning around believe it or not this is
kind of the base of the shoulder if you
strengthen the muscles here and don't
strengthen this everything still
collapses these got to support the
shoulder I'm not gonna go into it any
more detail than that Brad but no more
you need to start strengthen shoulder
now we're gonna I'm gonna show you one
way without anything without any tools
because you can just do it throughout
the day
and Brad's gonna show you the way with
the stick no so I call this the reverse
hitchhiker shoulder squeezes so here's
the hitchhiker thumbs they're reversing
because what happens is you tighten your
chest tightens it rolls your shoulders
and I put your shoulders at a bad
position so we reverse hitchhiking and
we're squeezing the shoulder blades
together at the same time so we're
getting to stretch and strengthen at the
same time that you'll see this is where
the muscles are tightening up and you
want to go ahead and do like you do a
hold for like 10 seconds 1 2 3 4 5 6 7 8
9 10 and do it 10 times what's nice
about this is a good one to do
throughout the day you can do it three
four or five times a day if you want
because that's it's gonna work on your
posture and it's gonna strengthen the
base of that shoulder get that shoulder
ready to get the strength back if that
shoulder is really sore and you squeeze
way back and it hurts simply don't
squeeze that fire just work with it
gently and go as far as you can as it
improves that range of motion will
improve and I would say most people it
won't hurt to do that what do you think
run well I depends on you know some some
it may and I just wanna make sure cover
all the bases right all right the next
one it was invented by Brad it's the
progressive Statue of Liberty so a lot
of words here but basically you know the
Statue of Liberty looks like this right
alright the torch and what you're gonna
do is you're gonna actually you can put
it on a chair like this if you're short
you might even get to be able to do it
here right because you probably can't
raise your arm so much the thing I want
to point out is a lot of times people
would have weak shoulders they feel weak
because they're so painful like it just
hurts so much to lift it up this is one
of those exercises that will help with
impingement which is very very common in
shoulders a very common cause of pain
and and it can lead to rotator cuff
tears and bursitis so so I just want to
say with this Statue of Liberty if you
have the symptoms where it hurts here
but then once you get it up to here it
doesn't hurt anymore
that would be a really good scenario
which is pretty common they called it
the painful arc painful arc syndrome
it's even got a name you know and even
though if it hurts just at the top here
it could help what's in pinched
because it might be impinging just at
the top of the range right so you work
with this as we let you know if it if it
creates sharp pain you're not gonna do
it if it feels like a good stretch when
you get there it's gonna help so again
these should be pain-free though right
this is not a painful exercise let's say
you can't lift the arm at all so you're
gonna go ahead and you can start with
the stick down here put it up like this
and then use the other arm to hold it up
into the spot here and then you're gonna
lean forward like this and you're
stretching you're gonna feel a stretch
you're actually trying to push the
shoulder down so you can actually get
seated or you can do a standard like I
am it depends on you could do it slow
you can do it seated in a chair put it
on the chair like this there's a whole
lot of different ways the progressive
part about it is you're gonna try it
this way
and you're gonna work your way up and
I've had even the rather elderly people
do this one you know even in their 70s
and 80s or where these they could start
this way and eventually they can work
their way up it's it's just really a
nice exercise you can see I'm walking I
think yeah standing up like this is
gonna be a younger person more able body
and working through you can't even walk
your way up you can have the other one
help it up I mean you know I'm really
thinking that you know you could
probably prepare supper do dishes while
you're doing this yeah multitask that's
right alright the next one is you're
gonna start working on some
strengthening so we're gonna do what it
would call shoulder slides and it's down
the pole under control so here I got the
arm up here we got it up let's say you
went like this you put it up here like
that got it up in there and now you're
gonna try to hold it up and slide it
down hold it up slide it down hold it up
and slide it down so you're
strengthening the shoulder in an
eccentric fashion here yeah and you know
go all the way down and then go right
back up again do three sets of ten again
the way down you you may not and
probably will not be able to do all
these exercises but you'll want to do
the ones that your shoulder tolerates
and you're getting more range of motion
with less pain and that's a big yeah
this is one that
is probably further down the line I mean
because you got to do the other one
first and eventually you'd be starting
to get a little bit of strength back
that's when you want to do this one yeah
next one Brad I just realized we still
do need the bench oh yeah so next one
and you want to grab a weight bread oh
that's right for outies yeah how do you
if you want to grab a towel too if you
would please so there's the weight now
you can use a soup can for this or
anything that weighs about a pound
typically a sheet of star specially yeah
if your shoulders sore you know it's
amazing how when you do this properly a
soup can sixteen ounces is more than
enough weight right so I got the show
the towel underneath the shoulder to
help be even a little bit of support but
I'm just gonna work on doing an external
rotation now you can go up to just level
or if it's starting to feel better you
can go up even higher there you go wrap
but this is generally one people can do
even if they can't lift the arm up
straight in front of them they can start
this one if it's too much you can start
off without any weight and just go like
this which is not uncommon particularly
early phases on that shoulder recovery
yup three sets of ten you're gonna do
with these and again you can work up to
the one pound weight and and after that
you can even go higher than that but
it's these are small muscles these
aren't ones that you're gonna use 20 to
30 pounds on it so so the final exercise
Brad then going back to the pole again
you want to grab the horse booyah so now
on this one
you're actually not now it's gone
starting to get stronger and this is
where you're gonna start trying to lift
up the arm so yes I'm lifting straight
in front of me is a great way to do it
so I'm lifting I'm lifting I'm lifting
you know I'm working more way up and
Brad has it there a lot showing a
standing version you can use the other
hand to help if depending on on your
ability yep and again
Brad's showing the right way - do you
really want to have good posture when
you're doing this you really don't want
to be bent over like this in order for
the shoulder to work the shoulder blades
got to be in position so you got a head
make sure you're in good posture when
you're working your way up all right
anything else
no but ooh yeah all right
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you