♪ Bob and Brad the two most famous ♪
♪ Physical therapists on the internet ♪
- Let's get out of this. - Hi, I'm Bob Schrupp,
physical therapist.
- Brad Heineck, physical therapist.
And together, we are the most famous physical therapists
on the internet. - In our opinion,
of course, Bob.
- Hey Brad, we're gonna talk
about top three strengthening exercises
after shoulder dislocation. - All right.
Now, right after shoulder dislocation
you wanna avoid external rotation.
- Right, this way. - Abduction.
And just pulling on the arm.
You wanna avoid that too. - Sure. Right.
And so, anything back here you really don't wanna do it.
Okay, so-- - Most vulnerable area
for the shoulder.
- And these exercises, a lot of people are in
a sling for quite a while.
The younger you are the longer you're gonna be in a sling.
But after you come out of the sling
and the pain and tenderness has gone away,
then you start these exercises.
- Sure. - So first thing
you're gonna need is a wall,
so we're gonna bring a wall in here.
This is a wall, okay?
- If you thought like a doorway
you could go into a doorway
and face the door jam. - Yeah. That sounds good.
- Sure. - All right.
You're gonna have your arm at a right angle, like this.
The elbow at a right angle.
- Right, so it is not down here,
it's right there. - Comfortable.
And the first one you're gonna work on is internal rotation.
So if the wall wasn't there,
I'm gonna push against the wall, I'd be going like this.
So I'm gonna push against the wall.
Count to 10, one, two, three, four, five, six,
seven, eight, nine, 10.
One, two, three, four.
Again, I'd be pushing the wall.
If it would let me.
One, two, three, four, five, six, seven, eight, nine, 10.
A good set of 10. - Sure.
- Right?
Now we're gonna do external rotation.
So instead of, again, if the wall was there
I'm gonna push it this way. - Right. So--
- Keep note that his elbow stays close to his body.
Close to the body-- - Right.
- And at the right angle.
So again, I'm pushing against the wall.
If the wall actually moved, it would go like that.
So I'm pushing against the wall.
One, two, three, four, five, six, seven, eight, nine, 10.
Again, a good 10.
The last one you're gonna do is flexion.
So with me in this position I'm gonna actually
get a push up like this.
I'm gonna go ahead and push against the wall.
One two, three, four, five, six, seven, eight, nine, 10.
Again, if the wall moved
I'd actually be pushing it like that.
One, two, three, four, five, six, seven, eight, nine, 10.
Going up to the 10.
- Or if you were really strong, Bob.
If I was really strong I could push the wall.
- For the elbow position,
I just wanted say, you can roll up a small towel like this
and put it in there.
- And that makes sure you stay.
You keep the elbow in. - Right.
If that falls to the floor, your elbow's too far away.
- Right.
All right, then that's the first set of exercise
you wanna do.
You also wanna work the scapular muscles
a little bit. - Sure.
So, Brad, you're gonna do those?
- You bet.
- You wanna do it with the ball first or?
- No, let's do it on the knees.
- Okay. - So with those
they're gonna do, after they get done with that,
their shoulders feeling stronger,
then you stop those and go to this.
- No, you can do these right away too.
- Okay. - Yep.
- All right.
- This is the involved shoulder.
This is the one you dislocated.
So you're just gonna reach forward
with the other opposite one.
- So all the weight goes through this shoulder.
- Reach forward and back. Yep.
Forward and back. Forward--
- And you should not get any-- - and back.
- pain in this shoulder. - Right.
- Especially if it's sharp pain it means it's too early.
You're not ready for it yet.
Go back to the isometrics for another week--
- Exactly. - or so.
Now one of my favorite things is using the ball, Bob.
And if you're younger or if you're familiar with the ball,
you have one.
- Do you wanna do the other one though,
real quick first, Brad? - Oh, sure. Do that.
- Just doing kind of a half push.
- Okay. Yeah. - The same with that.
- Right. - Full scapular retraction.
It's working the muscles
of the scapula. - Sure.
And if you have a ball,
I think you'll have, as long as you're comfortable
with the ball, it's actually, I think,
a better exercise to do it
because you can vary the resistance.
Okay, so here.
And right now I'm barely putting any weight to the shoulder
and that's the advantage of the ball.
I'm just gonna reposition myself on the ball.
And now, I'm putting more weight on the shoulder
and possibly get a little core workout with this as well.
- And then, you can do the pushups too.
- And then the pushups.
You can really, like back here, almost no effort.
Just the motion.
And the more you move forward, the more pressure goes
on the shoulder and you gradually increase the resistance.
- Now after three, four weeks
you can then progress yourself to TheraBand.
You wanna be my holder, Brad? - Yep.
So if you got a family member, they can hold it
or you can just put it on the doorknob.
- Kind of stretch band.
Yeah, this is something you can purchase online.
Just type in, well, TheraBand is one brand name.
Or you can use a Theratubing. - Theratubing, yup.
- So you're gonna start again
with the arm at the right angle
and you're gonna do external rotation.
So you're just gonna start here
and you're gonna roll up to here.
I don't want you going back here, Brad.
- Sure. Let's just start here
and go to this point right here.
Yellow is the easiest one.
The lighter the color generally the easier it is.
The darker the color the harder it is.
- Right, mm-hmm.
- So again, we're gonna do a good set
of 10 and you can probably do three sets
of 10 on this. - Right.
So you start working up to that.
- And on this one in particular, I think it's important
to put the-- - Keep the towel
underneath the elbow to help keep the elbow in place.
- Right, where it's supposed to be.
- All right, the next one would be,
if you're on this side, Brad. - Sure.
- Internal rotation, or as we call innies and outies.
So this is innies. Same thing, three sets of 10.
And the last one would be flexion.
- This one-- - This one you
can't have the, yeah.
So we're just going right up to level, okay?
No problem. - This one is probably one
that may be the last one to do.
It may be a little more sensitive,
so be careful with it.
- All right.
And then, as a bonus, we're gonna show you
some advanced exercises
for the scapula. - Sure.
So do you wanna
do those Brad or? - Sure, Bob.
- Do you wanna start with a pillow?
- Yep.
So if you don't have any equipment,
ideally if you had a bench press or a bench
that was this wide, that would be a good thing.
But most people don't have that at home.
If you're doing 'em on the floor
then you put two or three pillows down so elevates you.
- Let me do the talking now, Brad,
because he's got this on his mic.
So you gonna start off with doing
a Y, basically making a Y, okay?
Pressure on, pressure off.
And then, doing a T.
Again, he's squeezing his shoulder blades together.
He's working the shoulder blades.
Again, a good set of 10 in each direction.
And then he can do what?
This would be a reverse wide? - Yeah.
- Starting off with no weights.
And then, you can actually try some dumbbells.
Pink, how appropriate for Brad.
- Oh, sure, Bob. Thanks.
So anyways, yeah, these should all be pain free.
If you're doing this one
and it hurts your shoulder, don't do it.
And this one feels, okay, well, you can do this one.
- Right. - And then work your way up
to the ones that do not hurt after--
So Y, T. - 10.
- 10. - And 10.
- 10. - And you can also
do these on the ball too,
right, Brad? - Yeah.
- Bob, you know how I feel about the ball?
It is just a wonderful tool for this because
you have more room.
You can start lower and go to the same level,
so you get better range of motion.
Same thing and on the ball.
There you go. - Very good.
- All right.
And we're gonna have a video coming up real quickly
on whether or not you should have surgery
after you had a shoulder dislocation.
I think a lot of people want to know whether
or not they-- - Yeah, we've been getting
questions on that. - Yeah, so--
- Mm-hmm. - All right.
Thanks for watching. - Take care.
Strong like bull.