♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most
famous physical therapist on the internet.
- Yeah in our opinion of course, Bob.
- Brad, we got a request from somebody.
I had a lady contact us, Donna Anton.
A-N-T-O-N.
And her husband had frozen shoulder syndrome
and now he's come out of it
and his shoulder's still tight
and he's having a lot of pain.
- Okay.
- So we're gonna show her a progression
of five stretches she can do for the shoulder.
This is a progression by the way
you start with one and go to the next,
then go to the next.
- Okay.
- And this'll work for a lot of shoulder problems
especially maybe arthritis
or anybody who's got a tight shoulder.
- Sure.
- This is what you're gonna wanna start off with.
- Okay. - All right, number one.
This is gonna go, Brad's gonna show this one.
We're gonna work on increasing
the bend of the shoulder.
- Yep.
Or in other words, to get it to go up overhead
and you start, you can put it on the table or a countertop.
I'm gonna use a ball just so you can see what I'm doing.
And you can use a ball, but you don't need to.
I'm gonna push it.
You see how I'm squishing down into the ball.
So you're gonna push in that direction.
And then while you maintain that pressure,
you walk out backwards
and the arm, shoulder will come up and flex
and then you come forward.
Now, if you do this, this should be pain free.
And as you go out, continuing to squeeze the ball,
no pain, no pain,
Oh, it's starting to hurt.
Then you go back up.
- Right. - Isn't that right Bob?
- Yep, I really wanna emphasize
that you really don't need the ball.
'Cause I don't want people to have to get a ball.
Just show without it, Brad.
- Okay.
So I'm doing the same force
and you may start here and then you're gonna walk out.
I'm pushing.
- Pushing down the whole time.
- Pushing down into that ball if it was there
and then I'm gonna go back up still pushing down.
- Yeah.
- And how many times do you wanna do that, Bob?
- You can actually do it 10 times, at least five.
And the idea of this,
and that's why I wanted to emphasize
that you didn't need the ball.
You can do this throughout the day and you really
wanna do it like every two hours or so,
six to eight times throughout the day.
I mean, that's the key here,
we're remodeling tissue. - Right.
- And that's not gonna come easy.
This took a while to develop
and it takes a while to get out of it.
- And if you're first starting, you get fatigued or get sore
or does create pain, then you're gonna have to slow down.
- Yeah, you're gonna have to slow down.
Now, once that one's going pretty well
you're gonna go to the next one.
And that is shoulder extension.
So now here
let's say this is the shoulder giving me trouble.
So what I'm gonna work on
is actually you can take,
lock your hands and you're gonna bring it back like this.
Pressure on, pressure off, pressure on, pressure off.
Now for a lot of people, they can't do that.
They can't reach back like that.
- Right. - So you're gonna start
with a cane or a broom stick or for me
it would be a golf club.
So you're gonna grab it like this.
And you're gonna go ahead and push it back this way.
- Sure.
- Again, up to the pain
don't be going, "I'll just hit the pain
and then come back again."
- Right.
- Good posture while you're doing this.
- Right. - Pressure on,
pressure off, pressure on, pressure off.
- Good.
- What's the other way, Brad?
- Well, can you take it and just grab like this,
so you can't reach to grab your hands
but you could bridge--
- Sure.
- And then do this.
- I'm open to all ideas.
- Sure, you're getting the same motion.
- Yep.
The other one is to actually,
if you have to picture a,
you have to have a kind
of a high countertop or something, right?
- Yep.
- And you'd put your hand back like this
and you'd actually bend down like this
and increase the extension that way.
- Yeah, let's say you have a bookshelf
and you have a bookshelf for Bob.
- Yeah.
- The bookshelf would have to be this high.
- Yeah.
And then you bend down like this.
That actually works out pretty good.
I do it with a bed post.
We have a bed post
and I grab it like this
and I go like that and it really works quite well.
- Right.
- Same thing with that one.
You're gonna wanna do it every few hours.
Six to eight times a day, 10 times when you do it.
And once that one gets to be easy and pain free
we're gonna go to the next one.
Which is internal rotation.
Do you wanna show that one, Brad?
So,
you're gonna start off with just using your hand
to push up like that?
- I thought I was gonna show it.
- Oh, well you you look confused for a minute.
- Yeah, we're gonna go up.
So internal rotation in this case is
like bringing your thumb up your back.
So your thumb's right up your spine
the higher you go, the more it stretches.
And you may start out just here.
- Yeah, you may start out
on the butt where you can't hardly even move.
- You take your good hand and you help it out.
- Pressure on, pressure off.
Pressure on, pressure off.
- Now this may get you some sharp pains here.
If you do, you do not do it.
- Right.
- You don't want to injure your, shoulder doing this.
- If this really hurts, you're gonna go back
to the other one that you just did, the extension.
- Right.
- And go back to that for a couple days.
And then you find out, "Oh, now I can go to this one."
- Sure.
- Wanna take it further yet, Brad?
- Yeah, if you can get to the point where you're up to here
on the other hand and you want to go farther
it doesn't hurt, but you'd like to go farther.
You need to take a belt
and you put a loop on it,
put it through your wrist
so you don't have to hold onto it.
And you can relax that hand.
Sometimes you need a second person
to help you get set up with this.
And a leather belt is a more slippery, it works good.
And pressure on, pressure off.
- Pressure on, pressure off,
you could do it with a towel too?
You could put a towel here and the towel can pull you up.
- Yep.
- Whatever, you use your imagination.
But whatever works, same thing.
If that's just two tender
you're gonna go back to the one previously.
So that's how it always keeps working
each one again six to eight times.
The next one is, we're gonna clear the table here.
Brad? - Oh, yep.
- This one you're gonna do.
You're gonna lay down.
You're gonna grab the hand.
This is the painful shoulder.
And you're gonna work on flexion.
As far as you can go.
Pressure on, pressure off.
- There you go.
- Pressure on, pressure off.
Same thing.
- And it can't emphasize this enough,
is listen to your body.
If you do it repeatedly and it feels better each time.
Go ahead with it.
But if it does happen to get more sore
and becomes painful then it's time to back off.
- You could do this with a cane too.
- Sure.
- A cane like this.
All right, let's go to the last one.
Everything's going well, you progress through all those.
Here's the last one we're gonna go up against.
I'm gonna have you do this one Brad.
- Okay, yep we gotta get to the wall.
There you go.
- You wanna use this wall right here?
- Yep.
There's a couple ways you can do this.
If you got a smooth surface like this,
you can put a towel up on the wall.
Here's the sore shoulder.
And you're just gonna slide up and slide down.
- Kind of a wax on, wax off. - Yep.
- Not really.
- You go up higher as comfort tolerates.
You can have a little stretch, but no sharp pains.
One thing I like to do is just get a nice little
ball that it's a little flat and you can just roll.
And I like to roll right up the forearm.
And then that might be a little easier.
It depends on what you like to do.
So you got the towel or the ball,
the same repetitions, Bob?
- Yep, doing around 10 repetitions
again six to eight throughout the day.
So this is a
big timed commitment, right?
- This isn't gonna,
you're not gonna get through
all these in three days, probably.
- Yep.
- This may take a few weeks.
- Right, and each time,
you gotta do the first one pain free
before you go onto the second one,
second to the third one and such.
So, you gotta put the time in and you'll get the payoff.
- Right.
Go back and review the video if you can't remember,
you always got it.
And you can put it on pause and work with it that way.
- Right, sounds good.
Thanks for watching.
- What about Donna?
- Oh.
- Wanna say goodbye to her?
- Oh, bye Donna.
Sorry.