♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical Therapists ♪
♪ On the internet! ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- And we are the most famous Physical Therapists
on the internet.
- In our own opinion, of course, Bob!
- Today we're gonna go over the top three
strengthening exercises for your rotator cuff muscles.
You don't need any equipment. It's very simple.
And if you need equipment I'll show you things
you can use at home.
- Right. Exactly.
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- We've given away quite a few mattresses
over the last couple of years, Bob.
- Yes we have! Yes we have!
- All right, shoulder strengthening!
- All right, so my, boom! So my sister-in-law, Deanne,
she was having trouble with her shoulder.
- Did you know she's gonna mention her name?
- Yeah, she said it was okay.
- She's okay? Okay.
- She's a pleasant lady.
- Yeah, okay.
- So
- Say nice things.
- All right, I'll say nice things to her.
Anyway, she got hurt.
Her shoulder got hurt quite a while back.
We showed her some things. We showed her some stretches.
And we showed her how to keep it, to get it to calm down.
- You mean you did.
- I did.
- Or did we do a video for her?
- We did a video for her.
- Oh I see, okay. I forgot about that one.
- We did, you know, and it was starting to calm down,
but then she reinjured it. She did something,
I can't remember what happened.
Something happened and it reinjured.
- Yep, yep.
- So she's kinda back to where she was.
It seems like it might have a little bit of
sloppiness there, like it's not staying in place
like it should.
- Unstable shoulder blade.
- Yeah, I just wonder if there's a little labrum tear.
Or a little, you know, it seems something internally
is going on a little there.
- So we're thinking strengthening?
- Yeah, we wanna strengthen it.
Either way, no matter what's going on,
the strengthening is good for it.
- Right.
- Let's say it's even an impingement
you'll strengthen the muscles
that'll help hold it in place better.
- Right.
And if it's unstable it'll strengthen it to stabilize it.
So this is a pretty safe call.
- Right.
So you got four rotator cuff muscles.
They all work to help move the shoulder.
But more importantly, they help take the ball
into the socket and they help put it down
into the socket correctly.
- Yep, where it belongs.
- So these exercises, I would recommend
probably for you, Deanne, three times a week.
You could probably get by with two times a week.
But three times.
And you wanna separate them. You don't wanna do
Monday, Tuesday, Wednesday.
- Sure.
- So like, Monday, Wednesday, Friday
would probably be the, a good one to follow.
- Yeah, Tuesday, Thursday, Saturday.
- Right.
- Spread it out a little bit.
And these three exercises
they're really, this has been studied
- Yes, it has.
- But this should get all four rotator cuff muscles working.
So it's a good concise exercise program.
- Yeah, very simple to do.
Do you wanna take these off right now, Brad?
- Yes. Yes I do.
- And I'll start it without weights.
With all of these you're gonna start without weights.
And you're gonna go, probably only 10 repetitions at first.
I want the pillow!
- Oh! Yeah, right there, sorry.
- You know what? I might go this way
because my mic will be a problem.
- Oh, yeah, we don't want that.
- And you do 10 repetitions
but you're gonna work your way up to 20 repetitions.
- Okay.
- Just one set a day.
Zero weight to start off with.
I was amazed at this, Brad. The last time we showed this
on video, I get done.
And I had done a lot of repetitions.
I'm like, and later in the day I'm like,
"Why's my shoulder so sore?"
I thought I was having tension
- Yeah.
- Or something.
- You overdid it, Brad.
- Just, yeah, again these are small muscles.
It doesn't take that much to put them under stress.
- Right, so what-
- This is the painful arm.
- Yeah. And with the painful arm with no weight
that's how you wanna start.
It looks easy but if you do them properly
specifically as we instruct,
you'll find that it's working the muscles very adequately.
- So you see, palm is down.
And all you're gonna do is you're gonna start with
zero weight and you're gonna go up to about 45 degrees.
This one is a easy one.
I don't think this one will tax you.
If it feels tough, you could do
just 10 repetitions the first day.
But I think you could probably do 20 on this one, Brad.
- Yeah. It all depends on the shoulder.
If your shoulder is really painful
and these create more pain,
then you need to stop that exercise.
There's an injury, the part of an injury could be
what's causing it.
We don't wanna irritate it.
- Right.
- Let's say you get to five repetitions,
there's no pain by 10,
when you get to 10 it starts to hurt.
Back off. Only do seven repetitions
and build up as it heals.
- This is a fairly safe one
because you're not impinging at all.
- Sure.
- And, you know, you're keeping the lower range.
- Yep.
- So it generally works out well for everybody.
- Right. Yeah, most of these are not gonna create pain but-
- This is the one that got me sore, I think, is I...
You've gotta start with...
You just go from this down to this now.
And now you're gonna go up, like this,
as high as you can.
I keep the arm, the elbow at a right angle
the entire time.
And I'm gonna go start down here, palm facing me.
And now palm facing away.
- Notice his elbow maintains contact with the side of
his body the whole way through. The whole way.
Now show something other than 90 degrees on the elbow.
- Yeah, if I went like this.
- Yeah.
- Or if I went like this.
You know, it's just straight out
the entire time.
Now with both of these,
this one and this one,
eventually you're gonna wanna start adding some weight.
Generally what you can do is start with a soup can
'cause that'll be a one pound.
- Yeah, 12 ounces, 16 ounces.
- Yeah.
- Whatever you got.
- It'll work out well for that.
Then you can go up to like two pounds.
There you might wanna get a weight
or you could take, like, you could take a jug of milk
and just put water in it instead
and lift it up, right?
- Yeah, like a quart, not the full gallon.
- Right. Well you wouldn't fill it all the way up
I'm just saying-
- Chances are, if you went to a 16 ounce can,
soup can
- Sure.
- And you're doing up to 20, I bet you
you're feeling pretty good by then.
- Yeah.
And why don't you give me the heavier one?
I mean, you can work up to five pounds if you want.
This one's three.
- Five would be-
- Yeah, you're gonna feel it.
- That's gonna be for someone who's pretty hefty.
- Yeah. Again, these are small muscles.
They just don't take much to work.
- Right.
- So it's gonna seem like you're not doing much
but you really are.
- Is there one more?
- Yes, there's one more.
So that took care of three of the muscles.
The last one's a simple one.
It's actually the muscle underneath the subscapularis.
What you're gonna do is, you're actually gonna just
take your hand
and I know she's having trouble with this one.
- Yeah.
- Like, she can't go up here, I don't believe.
Take it up as far as comfortable and not painful.
And all we're gonna do is what we call lift-off.
You're gonna push away from the body.
Away from the body.
Palm away.
And let me show from the side.
- Yeah. Show from the side just so-
- So I'm going straight out.
I'm not going up. I'm not going down.
I'm just going straight out.
- And usually, you know, three to six inches is normal.
It is not gonna go way out-
- Yeah.
- That's a normal distance for it.
- If it starts to feel better,
you might go higher up on the back
and then push out.
- Yep.
- That's harder yet.
- And that's very specific to that muscle so that's-
- Yeah, that's one you don't even add any weight, Brad.
- For sure.
- That one, you just stick it.
So very simple.
I took away all your excuses, Deanne.
So you have to do these now.
Give them a try and let me know how it's going, so-
- She knows this is gonna happen, huh?
- Well yeah, I said I-
- You told her you're gonna make another video for her?
- Yeah, I told her. Oh by the way, Deanne,
I did say that I was gonna send some bands to you.
I might, right now I just want you to start with this.
Do you know what I mean? I was gonna have her do bands.
- Oh, some resistance band training.
- Resistance band.
- Great.
- But I'm gonna have her try this first
and just see how this goes.
- So the next time she comes over is she bringing a
six pack of beer or something, to say thank you?
- Yeah, I better get something. I tell you that!
[Laughter]
- Well I'm from Wisconsin.
That's what we would do in Wisconsin.
- Yeah. A sporty. Remember a sporty?
- No.
- That's a 12 pack.
- Oh really?
- Yeah. Do you remember that,
- No. Wow.
- I remember we had-
- A sporty?
- Yeah. My... no go ahead. My friends...
Come on, this is going... You wanna turn it off?
- Well what has this got to do with it?
- I went on vacation with all my friends.
We were 20 years old.
[Laughs]
And we pulled into a bar in Montana and we said,
"Can we get a sporty?"
- Yeah.
- They looked at us like we were nuts!
- Well of course.
- You know, I'm from Minnesota
and it was a sport pack, I believe.
- Really?
- It was a 12 cans.
- Really?
- So.
- What kind?
- Anything. Sporty. A sporty of anything.
- Schmidt. Schmidt was pretty popular in
Minnesota back then.
- Yeah. Yeah.
All right, we're done.
- They're not watching anyways.
- All right. Thanks!