Clap your hands.
Hi folks. I'm Bob Schrupp physical. Therapist , Brad Heineck
physical therapist and together We're the most famous physical therapist on the Internet . In our opinion, of course Bob.
Stand up Sam, there ya. Good posture. Today we're going to talk about best shoulder pain exercises for fast and effective relief
This is a method by Dr. Kirsch
he's a
Surgeon orthopedic surgeon. Yep, and he wrote a book. I'm sorry. Am I jumping in? Nope, nope you go right ahead
this is an excellent book, and it's
It's made not specific for the layperson, but it's pretty good
Yeah, a light person could read it
But there's a lot of kind of it gets a little technical. Right.
But any therapists that treat shoulders definitely should get this book for sure
But it's a wonderful book and we'll have it listed below. You better believe it. Right Liz?
Actually, it's on our Amazon page. Sure.
By the way, if you are new to our channel. Please take a second to subscribe to us
We provide videos how stay healthy fit pain-free and we upload everyday
Also, if you get the chance go over to Facebook, Bob and Brad and like us because we're gonna give you out positive vibes
Not to mention a good shoulder good. Yeah, a good shoulder too. Okay, Brad, what's this all about? Well,
this particular theory that the Kirsch method of
Correcting shoulder problem when I first heard it I was like, I was skeptical. Right.
so was I and then you actually got the book. Right and I
Read it and you read it and it's like oh this really makes sense
so we're not going to go into the detail of all the
bio-mechanics of it but we are going to talk about the concept of
the big thing with shoulders is there's a ligament right here that connects your
coracoid bone right here this little bone here
You can see the blue tape represents where this
Ligament is to the blue tape over there to show to highlight where this ligament is that we're talking about. Right. Exactly
Can you see that Liz right there?
Now if that tightens up that doesn't allow the shoulder to move near as freely as it normally would
So over time and it depending on your activities when that tightens up, it causes problems also you can have bone
Spurs right into the acromion here which calls the red line right here
that's the supraspinatus tendon, which is very
Commonly, the involved, uh tendon
that causes pain and you can see when you bring this up
See how that can gets pinched in the there, pinched right there and that's to be an impingement syndrome
That is so common with shoulders. So if we could stretch this ligament out or
with Wolf's law
Which is another part of the book that explained how this bone can be overtime reshaped so that you get room
So the shoulder can work functionally, you know functionally overhead and eliminate those problems
So if I were to summarize Brad overall by stretching you're creating more room . Precisely and yeah
And there's more room for the shoulder to work and there's less pinching going on, right.
Less obstruction going on and less pain going on hopefully. And with surgery that's
Exactly what they do. They all go in there. They'll take off some bone right here
They don't cut the ligament. Right, but you know, hopefully a they're creating space, right.
So why don't we just create space and this is what Dr. Kirsch says
he's been doing surgery for years and it's like he figured this out how we can create space
Conservatively and very simply. Right. So let's show them how Bob.
and I you should I don't know at what point but you kind of should talk about your shoulder Brad because you just recently
Had stopped doing this for awhile, right. I had been hanging over the wintertime because I swim a lot
Which can be a shoulder problem. So, I quit doing it because
I was going to the Y and I don't do that in the summer because I'm outside so much
sure enough, shoulder pain is coming back
Two weeks ago I started hanging. Yeah. I'm already improving it. It's amazing how quickly it's been working with my shoulder.
I can tell just from my standpoint to I
I do kind of hanging and then I do pull-ups. Sure, and I you know, 10 years ago
I I had so much I had pain in my shoulder when I did them. Sure. And now they feel great right and I'm ten
Years older Brad. Ten years older than what? That I was when was my first starting doing it.
I thought you meant than me and it's like no you're not that much older. So, okay
Let's get to the exercise people are getting there is you know, we talk too much right we talked to it
Sorry, it comes with age
Right, so we're gonna hang so you just get a pull-up bar and it's nice to have them that's not really high up
so when you start you're gonna hang for 10 to 30 seconds and
Oftentimes, they're not gonna hang with all of your body weight. It might be too aggressive. You may have to partial hang
So that's why a lower one works really well. I'm just gonna bend my knees and I'm just gonna relax the shoulders. And if your your hands are kind of tender
You might start with gloves, right? Right. He recommends that kind of a grip glove. Right. Good point Bob.
So I'm gonna hang like this and if it's painful that's normal
so you're gonna if it's real painful you only maybe ten seconds is all you can do and you may only be
Partial body weight. Right now I got about 50% of my weight
Partially hanging and then you're gonna relax
Give it a minute or so
And then you can go back and do it again and you're gonna repeat this over
And over and he says up to ten minutes. I usually don't go that long. I don't go that long either
I mean, that's a long time but he talks about it takes time
You're not gonna stretch that ligament in one session
This is a heavy-duty ligament
And if you're reshaping bone
You mean it all this takes we're talking weeks and months
Right. And hopefully you start seeing some like you saw improvement right away, right? Right.
Well My mind wasn't too serious and I had been hanging before sure so I needed a little tune-up so to speak.
And as you get better, then you'll go to full body weight hang. You know
And just hang there and just relax and actually for me personally
This really is a double benefit
because my back really feels good after I do this as well. We just did a video on how this can help put a little
Bit of traction on your back all the way, you know throughout much of the spine
So it actually can you know, you're getting it a little bit of a double benefit you're getting the posture to. Right.
Good straighten your posture out a little bit, too
So again,
You can hang up the 30 seconds and you're going to repetitively and this can be a daily exercise for you
And it's so simple. You do need something to hang on that
That's probably the biggest that's the biggest obstacle right that you need to overcome
I know when my shoulder swimming was getting because I swim a lot in the summertime. It was getting to the point
It was like, oh I have to got to start hanging and I was doing 500 yards. My shoulders stated bothering me this morning
I went 1,600 yards and you know it's feeling much better. It's not 100% but it's 90 percent better. Sure, So that's a good testimony. You bet.
It's and we've had a lot of people comment on
The hanging video that we put up a number of years ago
But we want to I wanted to get back to it and go a little more detail. No, he does recommend some
Exercises too as far as strengthening. Right. After you get done hanging start with a light weight particularly if your shoulders sore
So we're just start with 1 pound. It's nice, how nice of Brad to bring in his pink barbell today. There ya go.
Okay, so we're gonna start out just going to 90 and just you know as many repetitions, slow and controlled, Right.
I mean now he he recommends up to thirty to forty five repetitions of light weight
But you have to use good judgement. If it's real painful and you're just working through the pain you don't do that
you may only start to 90 degrees if it's painful and if you only do three or four reps and starts to get painful just
stop. Then you're going to go out to the side same thing
Now I don't have real, my shoulders don't go up real high naturally. Don't you kind of externally rotate the thumb? Palms down
Oh, palms down. He wants the palms down. Good point Bob
Yeah, very specific about palms down. Which is this doesn't make sense to us
But we're following his program. Right, exactly.
I'm gonna do it, and how high up? As far as you can get it pain-free. Forward too?Yep forward
Not just to the side. Not just to 90 then? Nope. Okay, all the way up.
As long as it's not real painful. Sure. It may take time to get to this. Sure.
so this all evolves over, you know, possibly a period of weeks sure and then he wants flexion or
Extension, I'm sorry, palm down this way. Now in his book he shows going forward like that, and I'm thinking
That's gonna bother some people's back if you got a back issue or make sure you support yourself
And do it that way. Now I have to be honest
I have not done this that part of the program. The strengthening of it. Yeah, because if I do my own strengthening. Right. And
So but I definitely like the hanging. Yeah, we're gonna do a video
and get into detail on a
Study that really goes into a little bit more detail and how successful this was with real shoulder problems
in 92 shoulders as a matter of fact. Really good success so that I'll be coming up in the next week or so
So Bob, once again this I think is getting closer to that what we're trying to fix
We're trying to fix a broken heart. Right .We're working on it because
We haven't been successful so far, right but it's coming. Every step is a little closer Bob
Yeah, we're gonna be kind of like the Ann Landers you remember that?Ann Landers? Yeah or Dear Abby. Yeah
That was a newspaper that back when used to have paper newspapers. Yeah, that's right. Thanks for watching everybody
You