- Wow, what's going on?
- I've got stiff shoulders, Brad.
- You're not the only one,
so, if you think you have stiff shoulders,
we're gonna show you a test to assess it.
You can do this at home,
and we're gonna show you-- - One exercise.
- One exercise that actually stretches both shoulders
at the same time. - That covers everything.
- It feels great.
Hold on 9.3 seconds, and we'll be right back.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the Internet ♪
Oh, we forgot to mention Bob, our giveaway.
If you wanna sign up at bobandbrad.com,
we're giving away a Pete's Choice.
It's great for balance exercise,
and it's great for cushion on your knees.
I set it on my chair outside
to keep my butt warm at the...
- As a footrest.
- At the football game, a footrest,
yeah, they're wonderful.
Anyway, let's get on with it.
The test that you can do is call the Apley test.
Is this Dr. Apley?
Sure it is. - Yeah, we're pretty much
sure it is.
Anyways, there's an Apley test for the knee.
This is for the shoulders,
so, we're gonna look at Bob's doing the test,
so, the right hand, the palm is in,
the left hand, the palm is out,
and you're trying to get your fingertips
to touch each other,
and you can see Bob's got
just a little more than the width of my fingers there,
right to this line.
- [Bob] Now watch this way.
- Ye, oh. - That's it.
- Yep, so Bob's shoulders are much tighter this way.
There's probably at least double
to triple the amount of space there,
so, this will wanna be stretched
a little more aggressively than the other way,
and we'll get to that stretch.
It's such a nice stretch to cover everything.
You can do it, I would say,
in 60 seconds unless you get good at it.
- Yep.
(screen flipping) - Okay, the beauty
of this stretch
is it covers all the range of motions of your shoulder,
so, of this hand, if you're reaching up,
we're looking at we're flexion of the shoulder,
abduction, external rotation, and scapular abduction.
Now if you look at the other shoulder,
the hand going up this direction
we're looking at shoulder extension, shoulder adduction,
internal rotation, and scapular abduction,
if you're one of those geeks,
and you want to know all of those things.
- It covers them all it does.
- It's a complete shoulder stretch,
just believe us.
(Bob laughing)
(screen flipping) Okay, a tool
that you will need for this stretch
is simply a stick.
Now we're using the Booyah Stik.
You can use a handle from a broomstick,
a piece of dialing, PVC pipe.
It needs to be about four feet long.
This is five feet, it works well.
You'll put it in front of you.
Take this hand, palm away from you,
so that, in this case, the palm is towards the camera.
Grab it, go over the top of your head.
This hand, palm is out,
and we end up just like Bob is,
so, that's how you get to this position.
Now Bob is going to demonstrate the stretch.
He's pulling up with this hand.
This shoulder gets the stretching benefit,
and then, you go down, pull,
now this shoulder is getting the stretch benefit,
so it's nice,
because each direction, you get the stretch.
First, right shoulder on that,
now the left shoulder,
and you do it at about the pace
that Bob is going right now.
If you get sharp pain with this,
you're going too aggressive.
Do not go that far.
It should feel just like a comfortable stretch,
mild pain at the worst.
Do not get too aggressive,
especially, you guys,
we know how you are.
- Now show the other side.
- Yep, so then you simply switch,
and make sure, you know, up here
the palm is towards your head,
palm away from your body,
and I think of this as just, like,
it scratches your back a little bit there,
so, if you've gotta scratch there,
it's a bonus. - Well, the tape does help.
- Yeah, you really wanna have a smooth stick.
It helps a lot,
a smooth stick, and do it with a shirt on,
because then it slides easily,
and it makes a big difference.
- Show the bonus, man. - The bonus, yes!
The chicken wing.
This is the one, Bob,
that, actually, we're pretty sure he invented it,
so, now we're getting this shoulder
an extension stretch. - And this is by the head,
don't hit the head
- Don't hit the head.
- And then reverse shoulder to chicken wing.
- Oh, sure,
so, I'll demonstrate it from this angle, from the profile,
so, Bob is here already scratched, and it's here.
- And now I go against,
away from the body and the upper arm,
- And we're going this way.
Now, the one particularly this way, be careful,
this is your shoulder's most vulnerable for this location.
- Not good for anybody who has loose shoulders.
- Yep, if you've got a hyper mobile shoulder,
and it's loose, don't even attempt us.
It may pop out.
We do not want that, obviously,
so, again, once you get used to this,
you'll simply get in your position,
go up and down 10 times, each hand if you want,
add the chicken wing both ways, gently,
and you're gonna find things opening up
with those shoulder joints
and making things much like...
Look at that Bob.
- Look at that, Bob. - Wow, it is!
- You were doing that on purpose, weren't you?
- [Bob] No, I wasn't.
- This is still bad. - This was a tight one.
Yeah, it's still bad.
- It's still...
I would say you're a couple inches closer,
even with that,
so, yeah, the the stretch is effective.
- It helps fast.
- Bob and I concur, and, when we concur,
there's really no doubt.
- Because anything can happen.
- Yeah, that's right.
- So, once again, enjoy your shoulder stretches.
Be careful with 'em.
Don't get over carried away,
and, once again, Bob,
we can fix just about anything,
except for-- - A broken hard.
- Yeah.
Oh, yeah, he's getting pretty good at that.
I gave up on it, I always get confused.
Take care.
(upbeat music)