♪ Bob and Brad, the two most famous, ♪
♪ Physical Therapists, on the internet. ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist,
Brad Heineck, Physical Therapist.
- Together we are the most famous Physical Therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show y'all,
shoulder pain relief stretches,
a five-minute real-time routine.
Let's get started, Brad.
- Say no more, Bob.
- At the end we'll show you why you're doing these,
and, at the end, we'll also talk about
what our giveaway is this week.
- There you go, Bob, so we've got it all.
- I got a ball and a sock,
so what I'm gonna do is, - What kinda ball?
- This one's actually a lacrosse ball,
but we're gonna explain that at the end.
- I'm leaning, I got the ball between the shoulder blade
and the spine, and I'm gonna start by doing a chin tuck,
and I'm putting my arm into the Y position,
and I'm working that there a little bit,
and then after a little bit awhile,
I'm gonna go ahead to the T position.
This is good for people
who have never done this before, Brad.
- A little bit awhile? - A little bit a while.
- [Brad] Give it about 30 seconds.
- And then I'm gonna take it down a little bit further.
I'm kind of in the mid shoulder pain right now
and in the mid shoulder blade area.
- [Brad] So the balls should be on the muscle part
not on the bone, or the spine.
- And more shoulders at the end, we'll give an explanation
at the end.
I'm just kinda taking you through it now, this is assuming
that you've watched the whole video.
And then now you're going back and actually doing it.
- [Brad] I understand, am I in the video Mike?
- Its even there, now we're going to T
and then to reverse Y again.
You're going to be joining us in just a minute here Brad.
- [Brad] I'll give your glory.
All right now we'll go ahead and start,
number one we got that shoulder blade all loosened up
and back to position.
Progressive Statue of Liberty Brad, pull the chair out.
You're gonna need a broomstick
for this one or a Booyah Stik.
- So I got my broom. - I got my Booyah.
- So you're gonna take your arm up as far as it'll allow you
and then you're gonna lean forward like this.
Now progressive means that you go as far up
as it'll allow you the first time.
- Without sharp pain. - Without sharp pain.
You're giving it a stretch,
and then you can work your way up.
Now you can see, I'm actually almost to the end of this
that's why a broom doesn't always work.
But it's gonna for most people, I've got pretty long arms.
- Yeah you do Bob, you could maybe get a longer broom,
get the broom for tall people.
I think I saw that at the store the other day.
Now the critical thing is, you can see Bob
has the broom like this.
It has to be stuck on the chair so it doesn't slip off
otherwise it's gonna be a problem
and you don't wanna get hurt.
- This is a really an awesome stretch so I'd go ahead
and take a minute to do it and like you can work your way up
and then really hold it even for a good ten, 20 seconds.
- That's exactly what I'm doing Bob, it feels great
and that's what it should,
it should feel like a good stretch.
Not only while you're doing it
but after you take your arm down
and let it relax it should continue to feel stretchy.
If there is any pain particularly sharp pain,
its not ready for it, okay?
- Yeah how many people and patients have had help with this?
I mean it's a really popular one.
Okay shoulder extension, we gotta have room here Brad
for both of us.
We got my belt here.
So now we're gonna go ahead, this one's palm down,
this one's palm up and we're gonna go working
on our extension,
you go ahead and show with the Booyah Stik Brad.
- Oh I though maybe you wanted me to do the other option
but we'll work into that.
So this, this is the arm closest to the camera for both
of us are the ones that shoulder extension.
It's not out to the side, it's straight behind you.
- Now you can show the other option if you want to Brad
or we can show that later?
It's up to you.
- Yeah, you can put the stick or the broom behind you
and then simply squat and that does the same motion
to the shoulder joint.
- Again, I'm keeping really good posture here,
while I'm doing this.
- Stretch on, and relax or stretch off and that's
about the frequency time duration you do, next one.
- All right we got two more stretches,
we got shoulder internal rotations,
so what we're doing is we're gonna work on the shoulder
and it's gonna depend on how far your shoulder
is gonna allow you.
This palm is toward my body and this palm
is away from my body.
And I'm gonna work on just doing rotation here.
- This is the arm that has the problem.
- Yeah that's the one we're working.
Wanna go up further and further if it allows us.
If you can go all the way up like that,
then go all the way up.
- Don't do it with your shirt off guys
or I guess girls might but it helps to slip,
you know you need a slippery surface
and that's why a Booyah Stik really works well
'cause it's nice and shiny and.
- I'll show at the end how you can do it with a belt too.
- Oh yeah that's a good idea.
- Now this one's more advanced now,
if you can start doing this and this feels okay,
then you might start the chicken wing.
So you're gonna go actually and be hands
in the same position and you're actually gonna pull down
with this arm to the side of your head,
don't go hit your head and let it stretch out like this,
keeping your posture, don't be going like this,
actually stand up straight with good posture.
I wouldn't want you doing this if you are prone
to shoulder dislocations or anything like that.
I actually don't want you doing any of these
if you're prone to shoulder dislocations.
- And again, this one particularly,
you wanna be cautious with it, should not create pain,
it should just be a comfortable stretch.
And you know how many repetitions?
You'd say maybe ten at the most?
- Sure I'd say ten, that's I would say ten repetitions
with most of these.
All right that's it, that's the five minutes Brad,
we went I think a little bit over not too much.
'cause we started that way. - I know but I interfered.
- So let's go back, we're gonna talk first about the ball
where that goes and why we're doing it.
Do you mind grabbing that shoulder blade Brad?
- Oh yeah, its just a model it's not real.
- So this is a shoulder blade, it's not real.
Turn, face this wall here one sec.
So if the shoulder blade is forward like this
and even winging, that puts the shoulder in a poor position
and it can cause it to be impinged.
So what we wanna do, is we wanna get it back in place
and in position and that way the shoulder
is in proper position.
So quite often what we wanna do
is stretch these muscles right here and I like
to stretch 'em while you're doing posture exercises.
So when I took the ball in the sock,
and this was actually a lacrosse ball in here
but you can use a tennis ball
and if you're a little bit tougher you can
and actually maybe have decent posture already,
you could lay on the ball, on the floor.
But I put the ball here, worked the arms for a while,
put the ball here, worked the arms for a while,
and then put the ball here and worked the arms for a while.
Really gets that shoulder blade back in place.
So remember once it was in place, so let's say I started
at the top here, I did a chin tuck, I had the arms
in the Y position, then I had the arms in the T position,
then I had the arms in the reverse Y position.
- Did you do the rolling up and down too?
- I didn't roll up and down.
- You can do that.
- Yeah, do you wanna feel once just
to see what it's gonna do,
I don't think you realize you can actually
get pretty good stress against it.
- So you can go up and down on that muscle
this way, right to left
- That's actually not a bad idea.
- This is the way I normally do it
and it actually feels really good.
I was I was a little taller I guess I'll have
to move the ball down
and that's the beauty of the sock if you don't let go of it
is you can adjust it,
as opposed to just let it drop to the floor.
- I'm starting to feel bad, I think this is a better idea.
I think the wall is a better idea.
- Well that's why we're a team Bob.
(Bob laughing) We help each other out.
Oh up there now, upper trap, okay next
- Okay on the progressive Statue of Liberty,
you know this is based on the work of Dr. Kirsch?
Yeah "The hanging", he's a big believer in that
- We gotta get his book out here.
- He's a big believer in
that you can actually reshape the bones a little bit
by hanging and now that's usually on a pull up bar.
But we think that this seems to kind
of progress you towards that.
- Yeah it puts similar stresses
on actually the acromiocoracoid ligament gets stretched.
- But he talks about the bones too,
he talks about the hook that you can maybe reshape those.
So again, I don't know if we need to reshow that again,
I think a broom or a Booyah Stik works for that.
- Whatever else you can find if you're creative.
- Shoulder extension, I don't know if we need
to mention anything on that.
Shoulder internal rotation, did we show the belt?
- No you said we were gonna wait till the end.
We've gotta follow through with our promises there.
- So this works out pretty good, you can just take a belt,
you know especially one that's a little bit slippery
and that's where Brad talks about keep your shirt on,
so grab onto the belt like this and this works really nice
for sliding up and down.
- Actually it works better if you have a belt
and make a loop so you don't have to hang onto it,
so you can't do that with that belt.
- No this is a dimension belt, its kind of a cool belt
but it doesn't work well for that.
- What we're saying, if you make a loop
with a regular buckle belt they you're gonna have
to hold, you put the loop around your wrist
and then you do the same motion,
it's just a little better that way.
- Yeah, the whole idea is the more you gain motion
in your shoulder and the more you put it back into the place
it should be, the more your pain should decrease over time.
The chicken wing, we think that, in theory,
that helps also put that shoulder blade back in place,
I believe that's one of the things it's doing.
- Well it is very similar to the concept of Robin McKenzie
of our shoulder extension is often very helpful
for shoulder pain.
- It seems to help all the other movements too.
- All of these you need to follow the rules
if you've already went through the real time
and there's anything with pain,
that's one you're gonna put off to the side
and work the other ones.
- That's an onset giveaway Brad, we got Sleepovasion sign.
- Do we? - We're giving away
a Sleepovasion mattress again.
- Oh my goodness gracious. - This is a big huge give away
- I found it - Fantastic,
so we're also giving away a couple
of Sleepovation pillows here, I'll grab one
and these mattresses have 700 individual mattresses.
- 700 tiny mattresses all in one.
- Brad and I are really big fans,
we both miss our individual beds
when we're not in it, right?
- Well this morning I got up to look at the super moon
at 5 o'clock in the morning, so I get a view of it,
and say, I wanna go back to bed just 'cause it feels good
to lay down.
And It's true it just feels good on my bed.
- Its like getting a hug.
So the pillow is, actually this is a cross section of it.
It's actually got springs in it, darnedest thing
and its also got individual foam squares here.
So it's a little bit cooler, it's got proprietary foam,
so its their foam. - Like a patented.
- Yeah, yeah, so its not like as warm
as typical foam pillows, it's a lot cooler.
- And you can feel it, its not like typical memory foam.
- Good support, but it's soft.
- And this is only half of the pillow.
- You get the whole thing - I know, I told them
it's a cross section I said. - Oh yeah I didn't catch
that one I wasn't paying attention, sorry.
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- There you go.