♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists ♪
♪ On the internet ♪
- Hi folks I'm Bob Schrupp physical therapists,
- Brad Heineck physical therapist.
- Together we have the most famous
physical therapist on the internet
- In our opinion of course Bob.
- Today we're gonna show you how to stop
shoulder impingement pain,
with five advanced self-treatment secrets that work.
And we've seen this many times
over our a hundred years of therapy
that we had people that actually
did some of these by themselves and got better with it.
- They're advanced so you got to listen to how we do it.
You just don't jump into them and do them haphazardly
but they're not that difficult
pay attention close and you'll get them to work.
So- - By the way if you're new
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we provide videos how to stay healthy,
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go to the giveaway section.
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This week we're gonna give away
Bob and Brad resistance band.
- Oh yes,
here we've got them Bob,
beautiful red handles,
we've got five of them.
They come in a set.
- Watch a pan over there.
And they worked up to the wall anchor there
(groans) And it's a great way
to set up a home gym.
All right so you can also find the contests,
it'll be pinned at the top of page up Facebook.
You'd go to Twitter, Instagram or Tik Tok
if you want a 60 seconds version of our program every day.
- And a podcasts.
- If you're tired of us - Bumbling
- Bumbling on. (Brad laughs)
- All right so impingement they estimate 70%,
of all shoulder pain problems are from impingement.
I think they're excluding trauma
like if you had been in a car accident
or something. - Or fall,
- Right exactly.
One common overhead denominator with impingement,
just so if you're not sure if it's impingement,
if you're reaching up
and it hurts right in here.
And oftentimes once you get all the way up
then it's not so painful,
but coming down ow ow ow,
and then it's better down here.
Very likely it's an impingement problem,
these exercises will very likely help.
We've got five of them.
Not all five are probably gonna work.
You're gonna find out you'll go through them
but you're gonna find that at least
one or two that are probably gonna work
and work well
- Did you even notice I was gone?
- No Bob I don't worry about you,
I think you can take care of yourself.
- Let's start with number one Brad are you ready?
what do you want to do?
- Well, I'm thinking about this Bob,
I had a couple of notes on there,
but anyways yeah let's get right into it.
- We're gonna start off with-
and this is kind of based on,
these are actually two versions of the book.
The one little later version.
This is a book by Dr. Kirsch
he's an orthopedic surgeon or he's retired now
and it's called "Shoulder Pain The Solution to Prevention,"
basically what he promotes is the use of hanging.
- And we're gonna show that in just a second
- We gonna show that way too.
This is kind of a variation of it,
like you don't have something there I'll pull bar
or the hanging handle to hang on.
You can actually take a poll,
you could take a broomstick.
But it's nice with the rubber tips,
we got the Buddha stick here.
- You need something about five feet long,
a little shorter depends on how tall you are,
but you either can plant it that on the floor,
or you can put it on the chair
depending on-
- On your height for one thing.
- Your height and how far you can bring your hand up
and how sorry your shoulder is
at the time. - What's nice about this
is you can actually work your way up.
You can progressively,
like let's say you can only get your shoulder up that high.
You can crawl your way up with a hand.
And you start off,
just lean forward like this and that.
Putting traction on the shoulder
that's hanging. - The right one
is our sore shoulder.
So we're stretching it.
And if you look at the book,
if you wanna know why this work,
Dr. Kirsch has done a wonderful job
going through the anatomy and biomechanics of it,
explain it especially if you're a therapist
then it's all clear - The testimonials
are unbelievable.
I mean there was so many people that were ready for surgery
and they reversed it and actually got better on their own.
So then eventually you wanna go all the way to the top
and Brad do you wanna mention what your one patient did?
- Well he was a 13 year old and he was pitchy,
he was a hard ball pitcher in a little league.
So he needed overhead throwing.
And this worked well,
and this is how I got this idea.
We call it a Statue of Liberty
'cause you're up there reaching.
And when you lean forward,
it puts the traction on just like,
hey which we're gonna show next.
So you do this like five to 10
repetitions- - Actually the example
I wanted Brad was when you had that one patient
and that her hands slide down.
(laughs) - Oh yes.
- You don't wanna do that.
You don't wanna let the hands slide down.
That's why the Buddha sticks nice by the way,
it's got a good grip on it.
- It does no doubt about there.
- So it works out great.
And you can do that throughout the day.
You can do a couple of stretches every hour if you want.
- So if you do that and you lean into it and you stretch
and adjust makes it hurt,
don't do it. - Don't do it.
- It's not the right thing to do.
- But most people like it.
I have had many people with arthritis that did that.
- The next one,
this is right from Dr. Kirsch
he would talk about using a pull-up bar.
We found that these hanging handles
on the wall actually, I think were better.
This is what I've been using.
I've got a sore shoulder.
- [Bob] You've been doing it a lot.
- And so you can pull a bar
or whatever you can use to hang
on the hanging handles.
'Cause you're up against the wall at forces,
good posture which has a big advantage.
And you can easily gently put the pressure on this.
Don't go hey on the real quick,
it's probably gonna be uncomfortable
the first time you do it.
The first few times you're gonna hang gentle
up to 30 seconds.
Maybe only 10 seconds when you start.
But after a few days-
- [Bob] You're gonna progress how much weight and how long.
- Yeah exactly so,
- [Bob] Each kid comes in with a thing
that I anchor that you can go into studs with.
You don't wanna do it into just drywall.
- And I'm right now I'm at the point now
when I first started the first week or two
I was not putting all my weight on.
I was holding, putting a little more on each day
and now I go and after about five or 10 seconds
I completely lift my feet up
all my body weight
and I'll hang as long as I can,
which is about 30 seconds,
my hands get tired.
And this has been wonderful on my shoulder with swimming,
which common problem.
- Were you limiting on that 300 pounds?
- If you're way more than 300 pounds
then we don't recommend that that's our limit.
So but that'll cover the majority of people.
And the next one McKinzie's.
And McKenzie he's a therapist has done wonders,
he got is known for back treatment
but he's worked on joints and limbs and very successful.
So you wanna show them?
- Well do you want to just extension
or do you want chicken wing?
- Well let's go with the-
- We gonna do both - No just the
going up the back like this - Oh, sure.
- So with impingement reaching back here is a problem
but once it gets better and you can start to do this,
this is a nice stretch for two options
- So you can take the poll I'm hitting the ceiling here.
We're down a little bit here.
So what you're gonna find out is that,
the shoulder that's bothersome to you,
probably only can go up like this high
where you better shoulder
or uninvolved shoulder may be able to go up this high.
So you wanna regain that motion.
So you're gonna start off,
like you said you can use a pole
and start down here just generally work until the pain
and don't increase the pain.
- This is the painful shoulder,
this one is doing the work.
This one is relaxing.
- And then eventually you wanna get it up
as high as you can go.
- If you don't have a stick you can use a belt,
usually a shiny belt,
so it slides on your clothing
and I loop it.
So this hand does not have to grip.
It can relax right around the wrist with the loop.
And it's this exact same exercise
just a different way to go about it.
- Now my only concern here is if you have shoulders
that can dislocate
or are really loose ligaments,
I wouldn't do these.
Because this could actually cause it to dislocate.
I mean it's unlikely but.
- For the majority of people you're gonna go
no peaking and I couldn't go into sharp pain at all,
just gentle stretching if it starts to hurt,
go back down and bump into it,
10 repetitions, two or three times a day.
- Now Brad that was number three
but you have the chicken wing there too.
Do you want to? - Oh yeah.
- So this one's a little more difficult to do,
but what you're gonna do
this is what was my favorite
is the one that worked for me.
- It's working for me as well.
- It is? - Yeah it's part
of my protocol.
- Am surprise you weren't big fan of this I didn't think.
- Well it's because they never use it that much.
- So what'd you gonna do?
Is this is the painful shoulder right there.
You're gonna grab onto the lower end of the stick
takes a little doing here
and you don't wanna hit the head with the upper part,
so you wanna go a little bit off to the side,
and you're gonna bend it back like this.
And I think this does a number of things.
One, I postulate Brad
that this maybe helps put the shoulder blade
in the right position.
You know what I mean?
But I did this one,
this was the one that did the magic to me,
it really made a difference.
- How many repetitions?
- Oh, I don't know 10. (laughs)
- Wherever just do it until it feels good.
I usually go five to 10.
I actually do it more and not so many reps just
because I've got other things to do.
But I follow my shoulder was pretty sore a few weeks ago.
This one was too aggressive.
- It was to start.
- But now it now it works well.
And one way you can test it.
If you go up to here and it kinda hurts
and then you do- - Then you do it.
- You do about five repetitions up to 10
and it feels better
you are going
with that actually - You're doing alright.
And that's exactly what I found it.
I used to do it preventatively for awhile.
Now my shoulder hasn't hurt
for so long that I just stopped it.
- Well you forget about it- - You forget about it.
- 'Cause it doesn't bother you.
- It doesn't bother you and like,
Brad and I said it at our ages
everything's going wrong at some point.
So you gotta spend like
a couple of hours a day just taking care of pain issues.
- Well it's part of the aging process.
- It's further fun. - Exactly.
It's better than taking pills.
The next one,
not last but not least is the cross friction massage
of the tendon where the impingement is happening
is right here under the chromium.
I can't lift my skin out there to show you but,
you can see it's right here.
And it connects right about there.
So you're gonna go on there and on mine
I could literally feel when I would go
over the tendon cause it was tender.
And so I would do this cross friction
the tendon goes this way.
I'm gonna do a cross frictionless side
they're gonna push in deep
and go across that tendon.
Little painful at first,
but got to listen this is the advanced part.
If after about 15 to 30 seconds the pain
does not get better if it gets worse you stop.
It's that ready for it.
- You might need the ice or something like that.
- Give it a few days,
come back with it later
but if you go on it and it hurts at first and then it's like
well then five or 10 seconds is feeling better.
And then it feels pretty good after a while,
they're kinda numbness feeling
then you're gonna keep doing that
until your fingers get sore.
Siriac is the surgeon he was a surgeon
- Dr. Jean Siriac. - He was the one who came
up with this years ago.
- Orthopedic surgeon.
- And he would recommend do it up to 20 minutes
but your fingers are gonna work.
- You're never gonna be able to handle that.
- I honestly get about three to four minutes I get tired.
- I have some people that do it throughout
the day instead of doing it once.
He was considered the father
of orthopedic medicine by the way.
So he knew his stuff.
- Exactly.
- But a better option.
- One thing I found so your fingers don't get sore
and I've got one of the massage guns
that reciprocate like this.
And if you can't go straight into it,
they're just gonna beat it up,
you have to go sideways.
That's why I said advanced- - Ball head they come
with different heads.
- You can't see them black-on-black probably
but the one that's shaped like a tennis ball
throughout and you're gonna put that on there sideways
again that straight in
and just work that over that tendon
and you'll feel when you get over it
and you can just hold it there.
And it's just so much easier,
I actually do it laying on the floor
because I'm doing some other stretches right around.
- Probably I'll be lying on the floor.
- I lie yes lying lie whatever english majors man.
You've been so good at that Bob,
it's gonna take me a while now.
- I think I got it.
Anyways so it's the same thing
may hurt at first if it continues to hurt
and just irritate it stop.
But if it feels better
and it gets it kind of a numbness feeling,
you're okay you're gonna hold it there
and do it till your arm gets tired.
- Well what are you doing is you're breaking up scar tissue.
- Exactly Bob. - And if that scar tissue
stays there it's painful.
It just doesn't it's like this.
It's web.
- Mish-mash.
I wanted to show this-
they come up with these smaller ones
and I found that they work really well
and they're easy to grip onto.
It's a big advantage.
- Shockingly how powerful it is.
- It is and that works as well.
- We had one person that bought it apparently,
and he's a big guy a big (indistinct)
he's like he was shocked at how powerful it is.
- It is it's a heck of a deal.
- And it's less money.
- It's a little cheaper, easier to pack.
You can take it with you on vacation or whatever.
- Put it in your pocket.
- Look at that they've got our names on them Bob.
- There we go.
- So no- - There's something.
- They're excellent product ,
that's why the name is there.
All right, so take care of those shoulders,
and once again Bob,
we can fix just about anything except for
- A broken heart. - A darn broken heart.
- We will work on it. - Is it gonna be here?
- Well, I don't know
I don't know if-
- His mark is gonna edit that.
- If he doesn't he's not paying attention.
- So he'll square away with it.
(soft music)