♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we're the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- By the way, we're not supposed to speak over each other.
- Did you get hollered at?
- Yeah, I got yelled at.
Today, we're talking about two 60-second exercises
that took away my shoulder pain, that's me, in two weeks,
and it was an impingement problem, and it's gone.
- By the way, impingement they feel is
about 70% of shoulder pain.
- Yeah, it's a lot.
I would say most people have some,
even if it's another problem, quite often,
impingement is playing a role too.
- Sure, right.
- I think we can safely say that.
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(laughing) He's helping out!
I always have to look to see
if it's gonna be right side up.
Especially Instagram.
Instagram is the one we started on.
We got got some funny pictures on there,
you probably didn't see that Brad.
- [Brad] No, not yet.
- And then on Facebook we're gonna be givin' away
some stuff 'cause we're just about two weeks away
from hittin' a million subscribers on YouTube
so we're gonna start givin' away loads of stuff.
- Yeah, a little celebration.
- (laughing) Yup, a little celebration.
All right, so what're we talkin' about with impingement
here Brad, let's start with that first.
Let's take Sam the skeleton up to about right here
All right, Brad, and you're gonna kind of,
point things out as I mention them.
- [Brad] Yeah, you know, I think a lot of times
if you can see what's going on it just makes more sense
and you're more motivated to do the exercises.
- [Bob] So you have the humoral head here,
that's like a ball, and this,
the coracoacromial socket I guess,
kinda forms the socket here, so.
- That upper of the ball. - The upper part of the ball.
- [Brad] And that becomes part of the impingement,
that is where the impingement happens.
- [Bob] Right, I should say the socket
is over here, sorry. - Right.
- [Bob] All right, so we have the,
there's three things that kind of play a role
in causing the impingement.
One is the shape of the acromium itself, I dunno,
can you see over here, real quick?
Can they see that too?
Yeah, this can be shaped kind of three different ways.
It can be flat, it can be curved, it can be hooked.
Now if it's hooked it's gonna obviously,
could cause you some tension or pain
on the ligament here, so the shape of that,
now we'll talk about one possible way
to deal with something like that.
- Sure. - But that's a little
more difficult one to deal with.
You have the coracoacromial ligament
right here, right there.
That can be shaped sometimes by exercise number one
that we're gonna show you today.
- Right and by that it actually stretch it,
and it's a ligament so it doesn't stretch
in a day or two, it takes some time,
but we'll refer to a book that has a whole study
on how that can work and be effective.
- [Bob] And then we have what we call,
the whole shoulder here is covered by what we call
a tough fibrous capsule.
- [Brad] Right.
- [Bob] And that capsule can be tight in the back
and that can push the shoulder forward a little bit
and cause it to be, cause an impingement there too.
And you can get impingement of the bursa under there,
you can get impingement of the rotator cuff ligaments
and the bicep tendon too,
the long head, can get--
- [Brad] Yep, that's this one right here.
So there's all kind of things that can go wrong
if the mechanics aren't working properly.
And so that's what we're gonna show you how to do.
- I think we spent enough time on that, Brad,
so very simply, you're gonna need some type of device,
something long, you probably can use a broom handle.
We like the Booyah Stik, it seems to be made for this, Brad.
- It works beautifully.
- I tell you, I fell in love with it,
I know we invented it, but I mean, I have really
become a big fan after this because when you have a problem
yourself and you solve it using something,
I mean, it becomes very important to you in your life.
Because my shoulder, I mean, was hurting me
almost all the time. - Sure.
- I mean, I was getting pain, you know,
definitely the bring it up and internal rotation,
bring it over, this was hurting.
- Right. - So, um--
- The classic impingement symptoms.
- Right, right.
And we're gonna talk about this a little bit later too,
but I think this would work with a lot
of other shoulder issues.
I would not use it with a dislocated shoulder.
- Right. - Or a loose shoulder.
Or, I wouldn't use it for
a total shoulder replacement either.
- Okay, so what're we gonna do, Bob?
- All right, the first one we're gonna do,
yeah, let's get things moving.
What you called the Statue of Liberty stretch.
- Oh yes, I like that.
- So, now, you can do it seated,
you can sit down on a chair.
- You want me to sit there?
- Yeah, well, yeah, why don't you do it
seated on that way.
I was gonna show a different way.
- Oh. - But you go ahead, yeah.
Put it up on the seat itself.
- A firm chair works really more than a cushion one
because, and that's the thing,
you need a stick that has something that doesn't slip
or poke in and damage the chair that you're on.
- [Bob] And it needs to have pretty good length too.
- About an inch, inch and a half in diameter's easier
to grab, that's the thing about the Booyah Stik,
they just have a lotta grip,
you don't have to grab tight and your hand sticks to it.
So you start out with your hand like
in the Statue of Liberty pose,
and then go up as high as you can
and then you simply lean forward and as you lean forward
it stretches that arm out and that will help
stretch out that caracoid--
- Coracoacromial ligamant. - Right, that ligament
that we were mentioning, and who is the doctor
that wrote the book.
- Dr. Kirsch? - Dr. Kirsch, yeah.
- Yeah, we're not gonna take credit for this one.
This one he's written a whole book on basically
hanging and he was talking about using like a pull up bar,
which you can do too, by the way,
it would work just as well.
We just assume a lotta people don't have a pull up bar,
but he's got a lot of case studies.
Orthopedic surgeon, he goes into great detail,
we recommend you get the book if you are curious
about this method, but you know, Brad and I,
I think we were a little bit skeptical at first.
- Oh, I was initially, I thought it didn't
make a lotta sense, but after going through the book
and then working with it.
- Yeah, it's worked well with a lot of our patients
and so we're become big fans.
I just, a lotta people don't have a pull up bar,
I thought this is a great way to do it
without having one.
I actually do it in the mornings,
I stretch my calf muscle off the step,
so I'll put this on top of, so I got steps going up here,
you gotta picture this.
- Sure.
- And I'll just lean like this and I'll stretch
my calf and stretch my shoulder at the same time.
- Right, so he's thinkin' about stretchin'
this calf or this heel down, we're not gonna
get into that, but look at the shoulder.
- I can put it up even higher, 'cause the steps
are even higher, but you know what I'm sayin'.
- Right, yup. - My steps go up,
way up like this, actually, so I'm really getting
a good stretch while I'm doin' this.
And that's the beauty of these, they take, you know,
it's gonna be a lot shorter than this video (laughing).
I mean, they take 60 seconds, I mean,
that's way plenty. - Right.
- So two 60-second stretches.
- As a matter of fact, Dr. Kirsch,
I believe he initially started out with 10 to 30 seconds,
depending on how your shoulder responds.
- Yeah, it's hard to hang, if you haven't hung before.
- Right, your grip strength
and what not. - Your grip
and everything else.
All right, the second exercise is one we invented.
And I wanna make sure you know how to do this
because I was showing this to my son
and I couldn't believe how much trouble he had doing this.
So you're gonna go ahead and you're gonna
put it behind you like this, and that's where
the Booyah Stik is real nice, 'cause it's slippery,
and you're gonna grab on, where are ya?
There you are, and you wanna make sure
this is not hitting your head like this.
- Sure. - This is what Matt was doin'.
You're gonna go off to the side.
So you're goin' off to the side of the head like this,
you're gonna pull it up, yup,
and then you're gonna crank it back like this,
so you're actually doin', like, Brad called a chicken wing
in wrestling, right?
- [Brad] Yep, very similar to that.
- So, you give it a good stretch,
pressure on, pressure off.
Slide it up, pressure on, pressure off.
- [Brad] How many repetitions would you recommend, Bob?
- I would go ahead and do 10.
- Okay, now you told me that you would do this,
you would have shoulder pain.
- Yep.
- You would do this stretch, it was not a painful stretch,
so that's a good sign you can continue with it,
and then after you did the stretch--
- After I did the stretch I'd immediately,
I'd right now, I mean, I feel no pain at all.
You know, so I mean, it gave me immediate relief.
- And that's I think exactly what you should do.
You should try it.
If you're goin', you know, impingement typically
hurts when you go up, or this motion.
Do it, do the stretch, maybe only five times to start with,
and then immediately do the same motion
and if it feels better afterwards--
- Yeah, you're definitely on the right path then.
And I wanna say, you know, it's not gonna,
just because it takes the pain away originally,
there's still irritation there from that
being pinched so many times. - Sure.
- And so that's gotta calm down,
that's what I think takes the two weeks.
- Sure.
- And plus, I think we're stretchin'
the posterior capsule, that's our theory here.
- Right.
- And that's what's happening, why this is getting better.
It takes a while to stretch that out
and keep it stretched out, and you know,
you wanna work on your good posture too,
while you're doin' all these.
- Right. - So you always wanna
make sure that's a role too.
But I just, I've been amazed.
I mean, it just, I am having my patients
do these now too and so far good luck with those two, so.
- Yeah, very good, Bob.
- All right, well, booyah, and if you haven't already,
like we said, make sure you subscribe to us.
- There you go. - We're gonna remind people.
Take care. - Thanks.