- Bob and Brad
the two most famous
physical therapists
on the internet.
- Hi folks.
I'm Bob Trump, physical therapist.
- Brad Hannick, physical therapist.
- Together, we are the most famous physical therapist
on the internet.
- You know, opinion, of course, Bob.
- Brad, today, we're gonna talk about
you know, why do my shoulder blades stick out?
Not just me, but why maybe some people
in the audience, and what are you gonna do about it?
- That's called wigging wings-
- [Both] Winging scapula.
- We're gonna show you 10 exercises, stretches you can do.
And by the way
there's really two instances where this may happen.
One, you may, you may happen just on one side.
- Sure.
- And that's usually an injury
or maybe a neurological event.
I know because I had it happen to me,
- Right.
- On my left side.
I, I got an inflammation in there.
I, they don't know what it was, maybe a virus.
- Sure.
- And it affected my long thoracic nerve.
- Okay.
- Which affected my serratus anterior, which you know
is a muscle that helps hold the shoulder blade into the sca-
- Right
- Into wall of the, the ribs.
- And just hold on
'cause we're gonna show you a real example.
[Overlapping] We're gonna show you a little bit of example.
- Exactly.
- What's interesting with me though
is that they both seem weak now.
- Right.
- But on this side, I think it's scarred
up and it's holding the scapula down now.
- Yeah. Right.
- It's gone.
- Right.
- I no longer have it.
So in that case that, you know
that's a whole different animal
than what we're really talking about today,
Brad, is more of a postural thing.
- Sure.
- If you have bad posture over time, it, your
your shoulder blades are gonna start to wing out.
- Right.
- And it, it really starts to look unattractive
after a while.
- Right. Cause people don't realize, well, are you,
you wanna get in that position now, Bob?
- Yeah, sure.
But, there are some people out there, Bob, that have
not seen us before.
- Oh, that's right!
- Before we show this anomaly.
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- Excellent. All right.
- All right.
Now, here we go.
This is it.
This is like going to one of those circus shows.
- This is a freak show here.
- Yep, freak show.
And I'm gonna pull this down.
All right.
So, can you see that?
You can see a scapula's in there.
Now, that's when he is down there together.
Now go up, Bob, once, and see this.
I can get my finger down.
And this scapula right here, is way out.
- Yeah.
- It's- can you see that Lonnie?
- [Lonnie] Yep.
And then this one here is his bad one,
which is not near as far as this one.
- Cause, I think again, it's scarred down.
- Right.
So if you can, it's amazing, I can put my whole hand.
- You're wearing me out here, Brad.
- But that's a good gap of a winging scapula.
- So, and you know, my
my scapula isn't bad standing here, though,
is it Brad?
- Right, well-
- Cause I have worked on these.
- Yeah, here he is pretty flat across.
- But, it's bad.
I, it is an exercise I need to throw in there.
Is doing some of the scapular exercises.
So, all right.
The first thing we're gonna do is, gonna do,
you wanna do again, it's a postural thing.
You wanna do some stretches.
So, you can take a foam roller
or if you don't have a foam roller
you can take a rolled up sheet and towel or whatever,
- Right, yeah.
So, here we have a towel that we rolled
up and we taped it with some red duct tape,
and we're gonna use that and you can just lay on it
and put a pillow behind your head, huh Brad?
- Sure.
And you get it right between the shoulder blades.
And this is, this is a postural thing.
We're just gonna use gravity with some support right
down the center of the spine and the thoracic spine.
And we're just gonna lay there like this, you know?
And, and you'll see, this is, this works, but oh
I just got a nice cavitation crack, my back, Bob.
But if you want to get a 36 inch foam roller-
- This is gonna work better.
- This is deluxe.
- Now the whole thing with posture, a lot
of times what happens is your shoulder blades
start to internally rotate and
and this all tightens up on you.
So with this now, Brad not only stretches the chest
but it's also bringing the arms out into external rotation.
- Right? So we're so here getting a stretch
- He's getting a good stretch.
- So, this goes right
from my sacrum all the way up my spine to my head.
So, everything is in nice alignment.
Gravity, gravity is gently pulling it there
and I'm comfortable.
- Yeah.
So this is, this is the lazy man's way
to good posture,
because it's just a stretching without working at all.
- Sure.
And one little hint, if you do wanna do with this
get a foam roller that has a lower density.
It's a little bit soft.
They make 'em hard.
Not as comfortable.
- All right, the other one I like Brad,
is just even doing the, the ball in a chair.
So, if you got a chair
you get one of these little, I don't know, rubber balls.
You can get it from one of the big box stores.
- It's a kickball, you know, got some give.
You're not gonna do it with a basketball.
- Again, it's a great way to get a good stretch
over the chair.
This is a, you know, easy one to do.
You can do some stretches like this.
You're stretching the mid back.
You're stretching the shoulders.
You're stretching the chest.
- So, you know
if I wanted to give 'em a little extra, we could do this.
And it's comfortable 'cause the ball is soft and squishy.
- It's good for people who have that mid back pain, too,
'cause you can do some
of these hallelujah stretches that go, you'll hallelujah.
- There you go.
- Stretching out like that.
- And you don't have to go to church on Sunday,
do a few of those.
- If you don't have any tools at all Brad
or anything like this, you can just go in a doorway
put your arms on both sides of the doorway, like this.
- Right.
- And just lean in
and that's gonna stretch the chest, too.
You can do it at different levels.
You can do it up here, here.
And even down here,
stretching into the doorway, hands on the sides.
- If it's at work, in their commercial doorways,
sometimes they're too wide.
- Right?
- They won't work if they're too wide,
it's gotta be kind of a 30-
- Unless you've got a wing span like me.
- Right? If you're six and a half foot tall.
That's all.
- All right.
Next one.
Let's do a couple ones with just some exercise band,
Brad.
- That's mine!
- What, I can't use it?
Oh, you wanna use the other one?
- No. Where is the other one?
- Oh, there it is, right there.
- Oh good.
Got me going there.
No, I got, I'm gonna you take that one.
- No, you can have mine, Bob.
- Let me do this one.
Cause there's less handle on there.
- All right.
One easy one to do.
Are you okay, Lonnie?
'Cause you got me all-
is to go ahead
and take some stretch tubing or stretch band.
You start with your arms in front of you,
and thumbs down, like this
and then you're gonna move your thumbs
up like this, and you're going back like this.
So, what you're doing is, you're strengthening,
you're squeezing the shoulder blades together
while you're doing it.
So, I'm going like this
and I'm pulling those shoulder blades together.
- Right here.
- But at the same time, I'm getting some external rotation.
Do you see that, Brad?
- So, the palm is down and he is doing this.
- Yeah. So I'm going up at the same time.
So, thumbs toward each other, now thumbs up.
- It's kinda like you're doing the hitchhiker.
- Yep. Thumbs towards each other, now thumbs up.
- Here, just wait, Bob.
This is driving me nuts.
Here, do it like this, like that.
And then hold it there.
Now show 'em with that hand.
- Okay.
- Now, watch right here.
There!
See how it goes flat?
There you go.
You don't have things flying all over the place.
- Sure.
And then the next one that you can do is
just do one overhead, Brad.
Where you put both hands together, up here
like this, boy Lonnie's gonna- I'll sit down.
- Yeah.
Yeah.
You're gonna be over the camera.
- So I'm going like this, and now I'm just pulling 'em apart
and pulling my shoulder blades again, together.
- And you know, from this side you can't see it
but his shoulder blades are coming back.
I'm gonna, show 'em Bob, trying to get down there.
So, they're coming here and in.
My hands are, and that's all, not all,
but a vast majority of that, is that middle and lower trap.
- Now we got, again, the rhomboids,
we got the upper trap, middle trap, lower trap.
We got the levator scapulae.
We're trying to impress people.
- And serratus anterior, don't forget that.
- And serratus anterior, yep.
All right, then we can do, actually some,
if you wanna maybe be my wall?
- I'll be your wall.
Okay, I'm gonna hold.
- Trust, trust, trust!
- Yeah. That's why I got, I got a knob at home to, to work
with.
- So yeah, and you wanna have some way to hook the band
to the wall here.
And someday you're gonna find one, but...
what do you, what I like about this,
I just go around the bed post, Brad and we go,
I work some this way.
- My hand is a bed post.
- Yep.
I work some this way.
So, I'm going up.
My arm's going again, external rotation.
I go down a little bit lower.
Just straight back.
- Sure, yep.
- And I do lots of these.
My wife does these, too.
She just has one of these hooked up in the window actually.
- Oh really?
One of those door holders and she closes the window on it.
- It'd be nice to have someone who could hook these up, too.
- Yeah. And she does, you know, she'll just go and do these
every so often, throughout the day.
- Right.
- Cause it's such a good posture one.
- Right.
- And then the last one is doing like this.
- Right.
- And you can do a set of 50, I mean,
eventually work up to it.
- It's kinda like doing sit ups for the shoulder blades.
It's that core.
- Yep.
That's right, Brad.
All right.
Another one, Brad.
We're actually gonna just work on
this is one that you can do.
You can start without weights, you can eventually work
to the point where you use weights.
- Maybe a rolled towel.
- This would work.
- Yep. There you go.
- So, you're gonna start
and you can go in different positions here.
You can start off,
you can go into the Y position with the palms down.
- I'm gonna give you a little more room, Bob.
- Thank you.
Palms down.
You can also do thumbs up.
- Yep.
- Now I'm going into the, what, the field goal position,
Brad?
- He's like this right now.
Can you see that, Lonnie?
And he is doing this.
- Again, I'm doing thumbs up or palms, palms down.
And then I can do the reverse Y.
- Palms are down.
- Palms are down on this one.
You don't do palms up or thumb up on this one.
- Yeah, that would be kind of tough
for those extra flexible people.
That covers that lower trap,
middle trap and a little bit of upper trap, as well.
So you're getting that full supportive strength
on that scapular region.
- Yeah.
And you can do it just,
with even like soup cans, then start adding, you know.
- For weights.
- Go for one pound weight, and it'll start-
- If you don't have dumbbells, soup cans, weight is weight.
- So, last two, Brad, are
are the ones that I need to do.
The ones for the serratus anterior.
- Yep, the old serratus.
- So, you can start off with-
you wanna straighten this out Brad?
- That way?
- No, that way, there we go.
Just like that.
So, this is the one that was making mine stick out.
- Yeah.
- So, these are the ones I need to do.
You can start just prone, you know,
in the quadruped position, as they call it.
Elbows are straight, that's the whole key here.
- Lock 'em up.
- And I'm going up here
and then I'm squeezing my shoulder blade together,
trying to bring 'em down.
How are they when I do this one, Brad?
- They're not so bad.
Now, he's he's going up,
and he flattens right off against the rib cage.
Here, they come back together.
The right one's still higher obviously, but not
not like at the beginning of the video.
- So, then I go to this one and this is one I need to,
well I probably need to do these first, for a while.
- Sure.
- To build up.
And then I gotta go into this one, the-
- The GI pushup one.
- And this is the one where I can't get 'em down.
- Yeah.
- I can't.
I just can't get them down yet.
- Yeah.
Yeah, that's quite a, that's quite a wing, Bob.
You got some, you could fly away like an angel, Bob.
You must be turning into an angel.
- Yeah, that's right.
That's my problem.
- I'm sure your wife agrees with that one.
- All right, folks.
Now that I'm all wore out.
- Yeah.
- Remember Brad, we're not just pretty.
- We're pretty ugly.
- We're pretty helpful.
- Helpful.
- Yeah.
Don't forget that.
We're gonna help you out.
- Yeah. We're handy.
Just give us some duct tape when then we can fix anything.
Even a broken heart.
- Thanks!
- That doesn't fit in.