(upbeat music) ♪ Bob and Brad, ♪
♪ the two most famous physical therapists on the internet. ♪
- Howdy folks, I'm Bob Schrupp, physical therapist.
- I'm Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet. - In our opinion,
of course, Bob.
- I'm gonna see how fast I can do that someday.
Okay Brad, we're gonna talk about
60-second frozen shoulder exercises
and stretches you can do.
Frozen shoulder, also known as adhesive capsulitis.
- Yep. - And, you know,
I liked the 60-second idea because everybody's busy.
- Right.
- They don't have time for this-
- Right. - Frozen shoulder thing.
- Right, exactly.
We need to get on with life.
- So these are exercises you can do throughout the day.
And sometimes that's actually better than even
doing a whole bunch of exercises-
- All at once. - All at once.
- Right.
- Get your stretches in every, you know,
maybe every hour or every couple hours.
And we'll go over what those need to be.
- Sure.
- By the way, if you're new to our channel,
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- Well, I see six. - Six today.
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And we provide videos how to stay healthy, fit, pain-free,
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- Excellent. - All right.
Let's first start off,
talk about this strange condition
called adhesive capsulitis.
Very strange thing, in my mind.
- Well, yeah, I mean.
The name adhesive, it's kinda scary.
Frozen shoulder's actually kinda scary.
- Frozen shoulder.
The thing is about it, Brad,
it often comes on with very little trauma.
It might come on after surgery.
Very common in females age 40 to 60.
- Okay. - That's the common age.
- You've done some homework.
- I've done some homework.
And it's weird to me because it actually,
the shoulder actually freezes up,
and then actually,
it gets better. - Right.
- I mean, this will get better on its own-
- Right. - In most cases.
But if you don't work with it,
it could take,
I see up to three years sometimes-
- Sure. - Before it gets better.
So do you wanna suffer with it for three years?
- Or a few months?
- Yeah, right.
Keep it down.
So there's the three phases of what it goes through.
The first is the freezing phase,
so it's actually tightening down on you.
- Right.
- The second phase, it's frozen.
- That's when it's at its worst.
- It's, yeah.
And then the last is where it starts to thaw out.
- Right.
So the symptoms are literally, you know,
if you got a frozen shoulder,
you're lifting like this and it's just tightened up.
- Yeah, it's tightened up in every direction.
And that's the difference between that
and, like, a rotator cuff tear.
Now, a rotator cuff tear,
you may not be able to lift it,
but somebody else can.
- Right.
Without, you know, being relaxed and get through that range.
- But the hallmark sign, Brad, is, there is one.
With a rotator cuff, you know,
you could generally turn your arm out like this.
With a frozen shoulder,
that direction is almost always limited.
- External rotation. - Yeah.
So if you put your arm into your side
and you can't push it out like this,
and it's only goes that far-
- Yep. - You know, that's a big sign
of frozen shoulder. - Right.
- Not saying you have that, but that's what it is.
- Right. - So, all right.
So let's talk about the,
basically, we're gonna go at this at three phases, Brad.
In the first phase, you're having a lot of pain
because it's starting to freeze up on you.
So you're gonna want to take some type of, you know,
NSAID non-steroidal anti-inflammatory.
- Ibuprofen, something. - Ibuprofen, yeah.
Aleve or something like that.
If it gets really bad,
they may even have to give you a shot.
- Right. - Corticosteroid or something-
- At that point, you're seeing a doctor
and they'll make that decision.
- So the other thing is, though,
you do wanna start exercising right away.
You do wanna start getting some movement.
- Right. - So I'm gonna try
to keep it simple on this phase.
We're just gonna do three of 'em.
- Right. - The first one is flexion.
Now you can do that with a pulley system here.
Brad, do you wanna show how that works?
- So flexion is like this.
- Yeah, straight up. - Straight up in front of you.
- And what's nice about a pulley system is
there's the kind you can get,
they just hook up over your door.
- Right, yeah.
- And Brad actually had a video
where he showed you how to make one of these.
- Right, this is the one we made.
- Yeah.
And if you see it, it's a reminder to use it.
- Exactly. - So everything is just,
okay, I'm just gonna go on here for a minute
and I'm gonna go ahead and stretch out.
- And hopefully you don't have this beast
sitting behind you when you're doing it, you know?
- He's staring at you.
- Well, I know.
Get outta here.
All right, so, yeah.
So we're just gonna, take your time.
This is my good arm.
My, oops, there we go.
And we're just gonna work it like this.
And you're gonna go up to the point where it stretches,
but you're not gonna pull it really hard
and get into some sharp pain.
- Right. - Are we, Bob?
- No. - Yeah.
- It's just, you're bumping up against the pain,
but you do wanna hold that stretch
for a few seconds on top there.
- Yeah. - So we like, you know,
pressure on, pressure off.
Pressure on, pressure off.
- For a minute, because that's what these are-
- Yeah, for a minute. - Is minute
exercise, 60 seconds.
- And if you don't have a pulley system
and you wanna just start using a cane,
you can even do these laying down.
- Sure. - You can,
I'll be fine, Brad.
- Yeah, I know it.
- (laughs) I'm good.
So you can just go ahead, and again,
the one arm helps the other arm.
- Right.
- So the right arm is helping the left arm.
And again, the same thing.
Get a little pressure on, pressure off.
- You can do this standing up, but when you lay down,
it takes the gravity aspect of it
and makes it a little easier.
- And everything's supported real well.
- And you can take a nap,
but you only got 60 seconds. (laughs)
- Right.
And the last one
you probably wanna start doing just a little bit of
is stretching behind you.
Start this one where you start pulling up
a little bit like this. - Right, right.
- You probably won't be able to go much farther
than this, Brad, right now.
- If it's so tight you can't get back there,
you can just use, you know,
use a cane or stick there. - Sure.
- To start getting that same direction.
- Okay.
So that's phase one, all right?
And that first, you know, phase,
you know, the frozen phase, that can go three to six months.
- Okay. - So.
- What are you looking at over there, Bob?
- I was looking at the numbers, three to six months!
All right.
Phase two.
Now let's say the pain has stopped.
You know, the freezing has stopped.
The pain has stopped.
Now it's just,
we're gonna start working on range of motion.
- Right.
- And so now, we're gonna work it in all directions, Brad.
We want to get every direction.
- Sure. - So.
- So when he says that, we're talking about flexion,
abduction, external rotation,
and internal rotation.
- Yep, and extension.
- Oh, that's right.
I forgot about that one. - So we're gonna show
how to do all these.
Okay, flexion, we already showed on the pulleys.
- Right. - And you can also-
- You could do it with the cane like this.
- With the cane, yep.
- Do it standing. - See how he's done that
with one arm lower than the other?
- This is the good one.
This is the stretching one.
Canes work nice 'cause they got the hook.
You can put your hand over it like that
and rest it a little bit.
It's important that you stay relaxed while you do that.
Then we go external rotation.
Elbow has to be glued into the ribs right there.
And then- - You can go like that.
- Out like this.
So we don't want this going on.
We want this.
And then not down like this.
This is a common mistake people make, so.
- Almost poking me in the eye there, Brad.
- Be careful. (laughs)
- Wanna show abduction, Brad?
- Oh yeah.
Out to the side.
Straight out.
Elbow stays straight as you can get it,
and like that. - Now, usually with that,
I like to have the thumb going up, Brad.
- Yep, that's a good idea, Bob.
Yep.
Looks like you're hitchhiking up to heaven.
There you go.
- Now, do you want show abduction on the pulley system too?
- Sure. - You can do that
on there too, I feel.
- All right.
I want to make sure my pulley.
Oh, good.
It slipped back on, okay.
This actually works pretty good for
internal rotation as well.
But here, you could just pull it up to here
and get it out.
- The same thing again.
You can go thumb up on this.
- Yep.
- I have people turn like that.
Yep.
- This works nice and smooth.
I like the pulleys for this.
- And if you're seated, you'll get up higher even yet.
- Yeah.
- The pulley will-
- So if you do have pulleys,
you could work flexion.
And then you could work abduction,
and you can also do internal-
- Oh yeah. - Yeah.
- I never really saw that.
- [Brad] Get that over.
- It's gotta go all the way around you, doesn't it?
- [Brad] Yeah.
- It's gotta kind of come like this,
doesn't it? - Yep, exactly.
And then you can.
- Oh yeah.
- [Brad] And that works pretty good too.
- I never had people do that one.
- [Brad] Yeah, that's fun.
- I've learned something new today.
- Should we show 'em the other method?
- Well, yeah.
Well, while you're getting ready for that-
- Yep.
- I'll show 'em,
the other one that you- - Don't look, people.
- Can you see me?
You really wanna work on extension.
This is actually a really good one to work,
because a lot of times by improving extension,
you prove all the other directions too.
- Yep, exactly.
- So you're gonna have the thumb pointed that way,
back behind you,
and you're gonna go push back like this.
And you're gonna work extension.
- Now don't get this mixed up with going out to the side.
- Yeah, we're not going out to the side.
It's actually going behind me.
- Right.
I see what you mean- - I almost got you.
- Yeah.
So in theory,
you're actually gonna get a shoulder here-
- Right, go back like that.
- It won't go up so high,
but you're gonna get that shoulder stretched
in the anterior, or the front part.
- Again, you can do these for a minute.
Just, you know, pressure on-
- Yep. - Pressure off,
getting a little stretch.
- If you don't have pulleys,
just take a smooth belt,
works the best,
put a loop through it like that,
and then put it through your wrist like that.
And over the shoulder like this.
And then you get your pulley system.
- Yeah, and the belt works really well for that
because it's nice and smooth.
- Yeah, don't use one of those cheap belts,
like it's a red one.
And then you got a white shirt on.
If the dye comes off on your shirt. (laughs)
- That's true.
That would- - Oh yeah.
- I actually did have it happen to some pants once.
- Yeah.
We gotta be careful about things like that.
- All right.
So then, you know, you're getting your motion back.
Things are starting to feel better.
Now in the final thing you're gonna wanna do
is you're gonna start adding some strengthening in.
- So this is when it's on the third phase.
- Third phase, and things are thawing out,
and, you know, range is starting to come back.
- You're up to here. - Yeah.
- You're starting to get back here.
- 'Cause generally what has happened, Brad,
is the shoulder's gotten weaker-
- Sure. - Because you haven't been
able to use it like you should.
- Exactly.
- So this is a good time to add in some strengthening.
One you can start off with is
just start some shoulder squeezes.
- Exactly. - Yep.
Getting those shoulders together.
Brad always does- - Back and down.
- Yep.
If you look at the shoulder blades-
- Shoulder blades go down into the pockets.
- Yeah, you wanna visualize them going down.
That's kind of a strange thing, but it works really well.
You can do, you can lay prone like this, Brad.
And you can do this with weights or without weights.
But you can start doing these things
where you lift up like this. - Right.
- Making a field goal.
Oh, and then you can go out this way.
- And you can do this right on a carpeted floor-
- And reverse-wise.
- If you take a towel roll and put it right under
your head there.
- And then if you wanna start working harder,
then you just start taking the weight.
And now I got out, like,
I don't know, is that one pound?
- It doesn't matter for you, Bob.
If it's one or two, it's all-
- Again, I'm making the YMCA.
So that's the Y. - So when you're working
on the back, these are really important to get strong.
And this is much harder than it looks,
if you haven't done this before.
Boy, Bob, you must be lifting weights.
- Yeah. - You're tougher than nails.
- Solid like a rock.
You can do some external rotation too.
Laying down on your side.
- Go ahead, show 'em, Bob.
- So you're gonna work on the outties, as we call 'em.
This is a great one to do.
I really think this is the one that's,
you know, neglected by a lot of people.
So you really want to do this.
But I think the easiest way to do it, Brad,
is with the stretch band.
- Yeah.
If you got something to hook it onto, I mean,
you can do the ones that we've already done.
These are the same as what Bob was doing on his stomach.
- Right. - Work the same muscles.
This one is the outtie one.
- Yeah. - That Bob was just showing.
- [Bob] And you can do even innies, can't you, Brad.
- Yeah, and you can do the innies here like this.
That's just working the opposite muscle group.
And you could work.
Normally, I'd have that in a different location.
We've gotta, you know,
get something to hook these up to.
- Yeah, we do, don't we? - And then you can work
some flexion. - Sure.
- You're gonna have to do some judgment
on how to get this hooked up at home.
- [Bob] Otherwise, you could even just take a weight
and go up to flexion like this too.
But- - Yeah.
And actually, just stand on it with one foot.
- [Bob] Sure.
- Boy, how we doing, Bob?
- All right, Brad.
Well, we're doing good.
- This feels kind of good.
- Remember, Brad?
We're not just pretty.
- We're pretty ugly.
- No, we're pretty handy.
- That's right, we're handy.
- We're pretty helpful. - Helpful, yeah.
We're gonna help 'em fix anything out there.
- Thanks for watching.