- All right. Shoulder stretches are greatly enhanced
with a stick.
A Booyah stick. A mop.
The reason why it greatly provides a lot of leverage
to all the right muscles so that you get things moving
and produces posture
and pain-free. - and pain-free.
- Let's get on with it.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- All right, Bob.
I really wanted to clarify to our viewers
so that they feel comfortable
that you and I concur that these five stretches
- I do
are one of the best ones that we have
and we've worked with patients ourselves,
et cetera. - Top five.
You will need a stick, a broomstick.
It needs to be 4 to 5 feet long.
I've got a nice mop.
This is a really nice mop for it.
You'll see why a little bit.
A piece of dowling.
- Booyah stick. Whatever,
as long as it's not really flimsy, it's gonna work out fine.
All right.
So are you ready to go, Bob?
- Yeah, I'm ready.
(air whoosh)
Okay. Before we get started with the stretches
there's two things that people will ask,
and one thing you wanna know is, one is, how many reps?
So we're going 5 to 10 repetitions as a goal.
You don't have to do that many,
but that'll work well,
- You're gonna do it throughout today.
Yep. And throughout the day.
Exactly, so keep your mop handy.
Also, if any of these create pain, sharp pain,
- No dice.
you're either pushing it too hard
or it's not a stretch you should do.
- Right. So that's
a hard and fast rule.
All right, here we go.
We're gonna start out with
the stick behind your back like this,
good posture, and simply go back like this.
Now you can do this with your palms away from you
or you can go the other direction and do it like this.
Whatever feels better for you, or simply do both.
And again, 5 to 10 repetitions.
- Oh, one of each.
Yeah, one of each.
Just make sure that you're pulling the shoulders back
at the same time you bring the stick away from your body.
All right, let's go to number two.
(air whoosh)
Now this one, I think I kind of created.
It's a stem off. - I agree.
(Brad laughs)
It's a little stem off Mackenzie's extension exercise.
So I call it the paddling.
It's not oaring, 'cause oaring is a boat.
You paddle like you're paddling a canoe.
You bring it right through here and you stretch right there.
- I'm glad you clarified that. (Brad laughs)
Well, it's very important for some people.
So like, do that.
I like to do 10 of these,
and then I'll simply do the other side,
and it's very simple to do.
Takes about 10 seconds.
All right, number three.
(air whoosh)
Okay, now this one,
you really make sure you do it right.
So you bring your hands like this,
about this width, it's up to you.
You can go wider or narrower, up over your head.
Keep your shoulders back
and see if you can get the stick behind your head
without bringing your head forward like that.
That's going to work on posture.
It's gonna open up the shoulders and give you a nice stretch
on the pec muscles, as well for the shoulder.
Now if you go back like this and there's a gap,
you can throw some chin tucks in there,
which is always good for posture.
Bob and I have talked about
that a few hundred thousand times
over the last decade. (Bob speaking faintly)
All right, good.
Let's go to the next one.
(air whoosh)
This is a real nice one for the shoulder health.
Now, it's kind of hard to get to this position
where Bob is in,
so I'm gonna show you how to do it.
So you're gonna take your stick
and put it in front of you
with your right hand, thumb down, palm away from you.
Grab the stick, lift it up,
go over the top of your head
'til it's the center of your back.
This hand is palm away from your back.
So your thumb is pointing up towards the ceiling
and grab right there.
Now Bob's already there.
I'm gonna show what he's gonna do. He's gonna-
I call this back scratcher. - Just go up along here
- Yep. - first.
So we're stretching this shoulder.
Pull up as far as you feel comfortable, not too far.
And then, after 5 or 10 reps of that,
then you go into the chicken wing aspect of it
where this arm is pulling down past on the side of his head,
and that extends the shoulder here.
So if you look at it from the side this way,
we're doing this,
and then, this,
and it should feel good.
Any pain with this, do not do it.
Then it's too aggressive for that shoulder.
Or just do it much gentler.
- I won't do this one if you have RA.
Right. If you got RA or you got hyper mobile joints,
then when you do this one
it's a good chance you may
- Dislocate, yeah. Dislocate it,
which is obviously not desirable.
All right, number five.
(air whoosh)
All right. This one is called the Statue of Liberty.
You'll see why in just a little bit.
Now, if you've got a mop like this,
it works really nice because you need
to plant the stick down either on the floor
or at the chair on the side like this.
And it gives you a nice platform.
If you have a stick that doesn't have a rubber tip on
like the Booyah stick does,
then it cannot slip on the floor.
If it slips around, it will not work.
You can simply take your shoe,
put it down, and put it in there,
and the shoe will act as a nice gripper.
So do one of those things.
We're gonna start here.
We'll only work one shoulder at a time.
And we're gonna go up like this.
- You walk hand up.
Yep. Walk that hand up.
Now this stick is a little bit short for me.
I'm gonna go here.
I really need to go up to here.
So what I'm gonna do is go simply move it to the chair.
Ah! Now I can stretch.
Now, this isn't the stretch.
This is preparing for the stretch,
which means you grab, hold tight.
Do not let this stick go through your hand and lean forward.
Oh yeah!
- Oh, this is a great choice. (Brad laughs)
It is good.
You can go forward.
If you want to go out to the side and do a little abduction,
that works good as well.
Plus you get some muscle stretch here.
- Of the lat.
Yep. And you know, you're getting a little bit of that-
Rick Alderman talks about for that lower,
one-sided back stretch. - Right?
That's right. I agree. - It's multiple,
does multiples things. - Facets.
Yes. All right.
So as you can see, it looks like the Statue of Liberty.
That's how it got its name.
I started this one with a pitcher, you know,
baseball pitcher. - Right.
He needed that range of motion and he did it really well.
And he's the one that said, "Oh, Statue of Liberty."
So I stole it from him. (Bob laughs)
He's a 14-year-old.
- There we go. Very bright kid.
I think he's probably, you know, Ph.D. right now.
(Bob laughs) All right.
Very good. Use your stick, your mop, your broom handy
and use it well.
Stretch your shoulders, get your posture going and-
♪ Bless my soul ♪
♪ What's wrong with me? ♪
(Brad laughs)
That too.
(Brad laughing)
What was that?
- Elvis.
Oh. (Brad laughing)
(mellow music)