♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Feel the energy.
Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We literally are the most famous physical therapists on
the internet.
- In our opinion, of course, Bob.
- Is your tennis elbow just not getting better?
- No.
- Well, we're going to show you five simple treatments
that may work for you and may work for the people that have
that type that is just persistent.
- Yeah.
- Just won't go away.
- Which is not uncommon with tennis elbow.
- Right, right.
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- Ahh yes.
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So the tennis elbow.
We're talking about pain over the lateral epicondyle.
That's the outside of the elbow.
It's often called lateral epicondylitis,
and that's often called tennis elbow.
Now it does get irritated with activities,
especially gripping ones.
- Right.
- And also like tennis, golf, hammering.
- That would do it.
Pruning, right where you do a lot of repetitive squeezing.
- Right, yep,
I mean I have a case right now.
It's more of a mild case but it's been bothering me.
- So Brad's gonna try some of these things
and see if they help.
It can be an overuse syndrome that you can actually
get some minor tears in the tendon.
- Right.
- But it also can be what we're gonna show you right now.
Quite often with people,
especially with me it's my right arm Brad.
I have a little bit of a forward shoulder on that right arm,
because I'm right handed. Yep.
- So you can see that,
a lot of times people aren't aware of it.
- No they aren't.
- It's just natural.
- And what we're trying to show here is that if you got
kind of a forward shoulder profile.
That's gonna affect the elbow, believe it or not.
- Right, so how you coordinate or supernate,
or do this motion is limited if the shoulder's forward.
- This is a little bit hard to follow here so we're
gonna want to make sure you get what we're talking about.
And we're gonna do it by showing you with canes here.
- Okay
- So if I'm forward like this,
I'm gonna prone it or supernate my hands here, my forearms.
And what I'm going to show you is that
when I got the forward shoulder on the right side,
my arm doesn't prone, supernate as far.
See how far this one's going?
It shows up a lot better with the canes.
So I'm gonna do it with the canes.
- Yeah.
So let me get out of the way.
(Laughter)
- Yeah, get out of the way.
I'm gonna put my head and shoulder forward on that side.
Now look at this.
Now as soon as I go up like this,
I can go further.
- [Brad] So we're looking at how far this angle is.
This one drops further down and this one not so far,
which is directly from that point.
- Yep, now normally can you see?
How close am I right now?
Cause I'm trying to keep really good posture.
- [Brad] Right, this is still limited.
- Still a problem.
- [Brad] Yep.
- And that's where I was having troubles.
So what was happening is,
because I didn't have the motion here, the body's got,
because I was a little forward in the shoulder.
The body's got to find the motion somehow.
So it's working the elbow harder than it should be.
- [Brad] Exactly.
- It's making it work into those little soft tissues,
and it's irritating it.
So we're gonna show you exercises here even if you don't
understand this, try these exercises.
Get your posture where it should be,
and it's actually gonna help your elbow.
So.
- [Brad] Once again, posture posture.
- Posture always is one of the most important things.
So the first exercise,
to get the shoulder back in place, so it affects the elbows,
is just shoulder W's.
And these are ones that you can do throughout the day.
You can see, I'm making a W.
- Yep.
- With my arms and with my chest.
And I like this one because it's one,
you don't need any equipment you can do it,
you know if you're at your desk.
You can't do it in a car Brad.
- Right, you can do it seated, standing,
anything but in a car.
- Yep.
- Do it while you watch TV.
- And you always like this one Brad,
because of W for Wisconsin.
- That's right.
- All right a little more advanced to this.
We're going to add some really good stretching to it.
Kind of doing the same way,
is actually get out a couple pillows like this.
Grab the back of your neck and now lift up like this.
You're gonna find out that this is harder.
- This really works that scapular, that shoulder posture,
to bring it back where we want to get it.
You'll probably want to do this on the floor.
You could do it on the bed but if you get a soft bed,
it doesn't work quite as well.
- Right.
- It depends on if you're comfortable getting on the floor.
- Yeah, it's funny I'm starting to fatigue already Brad.
- [Brad] Yep.
- Just from doing those.
- Yeah, if you probably do ten of them you'll have enough.
- So now we have the shoulder blade, in theory,
getting back in place.
- Right.
- So now your arm has more room to move,
but we don't want to stop there.
We want to stretch the arm ourselves a little bit.
- Sure
- I again, used to have terrible elbow pain Brad,
when I was doing curls.
And now I work on really
getting my posture back when I'm doing curls.
And I do these stretches prior to--
- So you're doing them with a dumbbell or a barbell?
- A barbell.
- So straight across, yep.
- Straight across.
So I do these stretches prior to doing my curls.
So the first one is you bend your elbow,
and you're actually gonna grab your wrist with your hand.
The opposite hand,
and I'm going to stretch it this way.
- So where your thumb is,
you're making your thumb point further.
If you think of it that way.
- Now to be honest with you,
you want to stretch it both ways,
you also want to go this way.
- You know, with my tennis elbow,
I find if I drop down a little bit here,
and grab, I get a little bit better stretch.
And it feels good.
Now it's like we're doing the right thing.
- Do you feel pain with any of these Brad?
- No, like I said it actually feels better.
- Okay.
It'll be interesting to see if that's any component of your
problem because it may be part of it,
or it may be all of it.
- Right.
- Yeah, it's really hard to always say.
All right, next one.
This is kind of based on Robin McKenzie.
In fact it is,
but Ryan Mulligan is the first one who kind of
discovered this.
- These are therapists that have been on for years and years
and years and they've written books and have their own
courses and everything.
- Yeah, Robin kind of pays homage to Mulligan on this one.
- Yeah well they're kind of on the same page with physical
therapy.
- So what you're gonna do, is you're gonna put your hand,
you're gonna point your fingers toward your body.
Yeah, Brad's gonna show the profile of it.
And with it in that position you put the hand all the way
flat.
And now I'm gonna take the crease of my hand between my
thumb and my fingers.
And I'm going to push laterally here,
which is out from the body.
- [Brad] So the palm is up.
And below, you know you got the medial epicondyle.
The little bone that's sticking out here.
And below that and I'm pushing.
I'm actually pushing that way.
Now you may have, like my wrist are tight,
I can not get my hands flat,
and it hurts. It's not right.
So I'm gonna go off the edge, now it's much better.
- [Bob] And that's a good point Brad.
Some people, it's gonna be a lot more comfortable to do it
that way.
- [Bob] I like to stretch actually, I get with this too.
- [Brad] Sure.
- [Bob] So I do it with my hands flat,
but I'd like to see you doing it like ten times.
It should be painless though, it should not hurt.
You know, if it increases your pain,
I don't want you doing it.
- So we go pressure on.
- Yeah.
- Pressure off.
- Yup, pressure on. Pressure off.
I'm pushing fairly hard. I'm not babying it here.
Right. Again without pain.
- Yup.
- And mine feels like a good stretch, I could see this--
- And that's what I like to have. I like to feel it.
And this is one you can do throughout the day also.
You can do it four, five, six, seven times a day.
- So we've got two stretches so far.
- Yep, two stretches.
- Well this one is supination and pronation.
And this one, and what's next?
- Well I'm gonna show you one strengthening one Brad.
But think about it now.
Let's say when I'm doing tennis,
and say I do a lob shot like this.
Look how my arm has to turn this way.
- Yep.
- And now I'm gonna have plenty of room to do that.
Look at golf. I'm bringing my hands back like this.
I gotta have room to supernate and room to get up here.
If my shoulder's down like this, I can't get there.
- Right, it locks you in.
- It locks you in so the final one we're gonna do is,
and we're gonna show the giveaway here too Brad.
- Oh. Yes.
- Simultaneously, yeah you're gonna give a hammer away?
- Yep.
- Giving away a hammer.
(Laughter)
No we're actually gonna give away a Booyah Stik,
a couple Booyah Stiks.
We use these a lot with shoulder problems and posture,
and balance.
Brad's gonna show actually how you can use it.
I'll show the hammer first.
- Sure.
- And then if you want to show.
I would do this probably off the end of a table Brad.
Like this.
- Altight, kind of like,
that's why I'm sitting down but Bob doesn't have a chair
over there.
- So all you're gonna do is work on doing a little
supination and pronation with the hammer
just to start building up a little bit of strength.
- And the reason you use a hammer is you got the weight of
the head, so you know depending on how strong you are,
you may need a bigger hammer.
You might start with a little smaller one.
But if you want to change your resistance,
you want to show them how to do that Bob?
- Yeah, I mean if you want to make it easier,
you go like this.
- Exactly.
- And if you want to literally if you're a big strong guy,
you want to start off very slow on these.
- [Brad] Right, Yeah.
- [Bob] You could take even a sledge hammer.
- [Brad] Yeah, you know one of those.
If you could lift a 12 pound sledge hammer
you probably don't have a problem.
- Right, but you could start with it like this.
- Sure yep exactly.
- You could start working your way up.
Now Brad's gonna show you how you can do it with the
Booyah Stik.
- It's amazing, it's just five foot long made out of some
hefty strong plastic, but if I stay out here it's almost
zero resistance.
Because I have it balanced on both ways.
And then you just simply increase resistance.
If you 10 of them back and forth and it's getting fatigued,
but it feels like you need a little bit more,
Simply go up like this.
And good control, don't do it fast.
- [Bob] Right.
- Now, just like a windshield wiper,
you know you could go all the way up to here and this is my
good arm.
But this is--
- [Bob] Yeah, this would probably be too much for that arm.
And you really want to try just a couple repetitions the
first time.
- Yeah, start east.
- Yeah, start easy because I don't want you swearing at us
the next day going "That Bob and Brad had me doing
strengthening and I'm hurting now."
- And we do not wanna have bad things as the same sense
as with us.
We want to keep on the up and up.
- Yup, remember Brad and I can fix just about anything.
- Except for--
- A broken heart.
But we'll work on it.
- And we will continue to work on it.
- We won't sleep.
- Even though we're not very good at it.
(Laughter)
- Apparently not, thanks.
(Upbeat Tune)