♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(Bob claps)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- The two most famous physical therapists
on the internet Brad.
- In our opinion of course Bob.
- Today we're gonna talk about
four easiest shoulder exercises to stop pain at home.
We include frozen shoulder, impingement and arthritis.
I just had a couple arthritis patients
and some of the stuff worked beautifully.
- Beautiful.
And that's the beauty of this.
At home you can do it,
you don't have to spend lots of money on expensive things.
And it's just, that's the whole goal.
- You can spend it on your wife instead.
- Okay, I've got a fishing pole I'm thinking about,
or maybe that'll come first.
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- There you go.
- All right Brad, so what's the number one goal,
when we've got
frozen shoulder? - Well, typically
any time you have shoulder pain there's associated limit
or lack of range of motion.
And if you can regain range of motion,
the pain will go down oftentimes, the majority of times.
The trick is figuring out an exercise where you can regain
the range of motion without irritating it.
- Right.
- And that's what we have here.
We've got a few different options.
And the first exercise we're gonna show,
usually we use with arthritis,
but there's a couple of other ones for arthritis too.
But, it's simply, if you can have some overhead pulleys.
Now, Ronnie, can you come over here.
You can buy overhead pulley,
the pulley that hook up to a door--
some kind-- - Fairly inexpensive.
- Yeah, fairly inexpensive.
Sometimes, I don't know, $10.00 to $20.00.
- [Bob] Yeah, $10.00 range.
- Now, this set here I actually made at home.
If you've got a handy, actually this is parachute rope.
I don't know if it's really parachute rope,
but they call it, it was relatively cheap.
Get a pulley, you can get it at the hardware store
or online, and then a place to hang it from the ceiling.
I've had a lot of patients over the years, you know,
they've got someone handy at home
and they just make something up.
Or you can, like I said, purchase some.
But, anyways--
- [Bob] What's nice is if you buy a pulley,
it's usually a better quality than the pulley systems,
you know what I'm saying,
when you buy the full pulley system.
The pulley's not that great,
but if you buy a pulley from a hardware store.
- Oh, yeah.
- [Bob] I'm just talking about this piece right here.
- Right, right, oh, right.
Yeah, this is a brass one, this
is gonna last for ever. - Yeah, that's gonna
last a long time.
- This will outlast your shoulders.
- Yeah, (laughs).
- Especially if you make sure you put, drop of oil in it.
But, anyways, you wanna set them up so that your shoulders,
now some people have bad arthritis,
they may not be able to get this high.
Oftentimes it's one shoulder,
so you wanna start in that pain-free range.
If this is my painful shoulder,
I'm gonna go up and help my patients and say,
"Just go up until you start to feel some pain,
"don't push into the pain and think
"you're gonna break it loose in the first day.
"'Cause you'll probably get real sore"
So we're just gonna work in to it.
And usually three to five minutes on the pulley.
The first day probably just two or three minutes
to make sure it doesn't get real sore the next day.
If it responds well, the next day you can increase the time
up to five minutes.
That may take a few days.
And you're just gonna repeat it over and over,
relax and get a nice chair to sit in
so that you're comfortable.
- So the thing is with shoulders and any joints,
we have what is called synovial fluid,
which is kind of like a grease almost.
- Right, it's the lubrication of the joint--
- The lubrication and this helps kind of promote that.
- Right.
- Now, I do find sometimes, Brad,
when arthritis is so bad, like it starts creaking and--
- Sometimes it's audible and you can clearly--
- And any movement just makes it worse.
We can't do anything with them.
But, generally, for most people this is gonna help.
- Right, I'm glad you brought that up,
'cause there's a point where--
- You're beyond help, I'm afraid to say.
- Or, there's replacements.
- Yep, there's shoulder replacements.
- They're doing much better at that.
Next thing is impingements.
Now, impingements is in the shoulder,
the symptoms are oftentimes,
once you get to about 90 degrees or here
it starts to hurt, and it may hurt bad.
Or sometimes you get it to here,
but then you get it up to a certain point
and it's like pain-free up here,
ouch her, and then better her.
Typically that's an impingement syndrome.
- Yeah, generally the pulley system's not gonna help that.
You're gonna need to use Booyah Stik.
- [Brad] The Booyah Stik.
- Grab a red one too, Brad.
- The red one too, okay, hold on, just wait.
There you go.
So you don't have to have a Booyah Stik,
you can use anything that's about five foot long.
A bigger diameter helps a lot.
At least about an inch to an inch-and-a-quarter diameter.
It just makes the grip much easier.
- So, my son-in-law, you know, had tried, PVC pipe
and then he tried the Booyah Stik,
and he's, like, it really (chuckles),
Brad and I discussed it, it really is better.
This is high quality, furniture-grade,
and it's really like tacky, sticky.
- Yeah, really, it's better,
there's a clear difference. - And you'll find out why,
you will find out why this was needed
because when we're doing, can I go into it?
- Go ahead, this is our Statue of Liberty stretch.
- Statue of Liberty stretch.
So you need a little traction on the shoulder,
and this works wonderfully with impingement.
So you're gonna go ahead
and you're gonna lean forward like this,
and now I'm putting a stretch on the shoulder.
I'm real comfortable, I'm not working that hard, you know.
It's not like hanging from a pole bar
where you've got to work hared
because you're hanging with both arms.
- You can do it standing as well.
Right now, I'm doing it, when you lean forward
it puts a stretch on that shoulder.
And what were doing is, we're expanding that gap
where the impingement is so that it doesn't exist anymore.
- Right, and I had a little bit of shoulder impingement,
I did this one, I still do it every morning.
I do it when I do my calf stretches.
I do them at the same time.
But, I also do the "chicken wing," famously named by Brad.
- But it's invented by Bob.
- So this is gonna be for this left shoulder.
So you take the Booyah Stik behind you, palm is going out.
- So this is the shoulder that has the impingement.
- Yeah, and for some people,
they may not be able to go any farther than this.
And then they'll work their arm up like this
for a little bit.
- Yeah, and that may take a few days and nothing happens.
So don't get too aggressive with it, the first day.
- And then eventually you're gonna go out like this.
So you can see this arm,
the palm is down or facing toward me, and I'm pulling down,
and you don't wanna hit the head.
You've got to put it on the side of the head.
And this stretches the shoulder,
and again, I can't say this enough,
this was like a miracle for me Brad,
'cause I was having really irritating pain in that shoulder.
When you're a therapist it's kind of a bad scene
to be (laughs) hurting.
- So I just wanna say, if your shoulder's really bad
and this is really painful,
that means it's not ready for it.
- Right, pain is always your guide here.
None of these things should hurt.
And actually, I'm gonna mention this, Brad,
I just had a patient, that we discharged yesterday,
that shoulder arthritis,
and one of the few things we had him do is this
Statue of Liberty. - Statue of Liberty.
- And they loved it.
I've had a couple arthritis type patients
and they loved that Statue of Liberty stretch.
- Sure, it's easy to do--
- It's easy to do and again, he was like here,
he gained he's movement up here now,
so it's like a new wing.
(laughs)
- Well, it is.
So and then finally, but not least, a frozen shoulder.
You can do some of the same things here.
You can do the, Statue of Liberty, stretch.
Now, if your shoulder is tight at this point, you know,
you can, you know, work it like this.
You know, you've got a rubber tip here,
you can do this on a table and it should not slip.
If it does it won't work, but you can go there
and then you can keep bringing the
hand up and stretching. - Yeah, good point Brad.
- And way up to here, and you know, you can hang
some body weight on there,
I'm really getting an aggressive stretch here.
- Now, the mechanism, frozen shoulder,
is that there is kind of an inflammatory process,
and it tends to last a certain amount of time,
no matter what you do.
But I think the stretching definitely can help
so it doesn't get as bad.
- You could use the pulleys as well,
with a frozen shoulder to work on it.
- Sure, yep, that's why I often recommend--
- You don't get near as much, it's not as aggressive.
I would probably tend towards that,
or one of my favorites is the ball.
If you've got a ball like this,
and you can just roll it here and like this,
so you've got all your weight supported onto the ball.
It's nice and soft and cushy,
and you can use both arms like that.
And once it gets better, if this was my frozen shoulder,
then I would just use that shoulder, that arm all by itself.
And you know, you may work this 10 to 20 reps
and do that two or three times a day.
Again the pulleys, three to five minutes is probably
the max you're gonna do.
And the rest of these five to 10 repetitions
as far as the chicken wing as well as the--
- Yeah, couple of times a day
you can do it. - Statue of Liberty.
- I've seen people take a towel, Brad,
and put it on the table and do this.
- Oh, sure.
- You know, kind of similar to the ball or on a countertop.
- Yep, then you don't need it,
if you don't have a ball, later on.
- If you don't have a ball, you can use a towel also.
All right Brad, very good video.
- There's just so many options that you can do at home
without, you know, buying tons of expensive equipment.
- Just remember, pain-free.
Every result's got to be pain-free.
- Stretch pain a little bit,
but no no sharp pain whatsoever.
- All right, thanks everybody for watching.