- Oh, Bob, right, right here.
- Right there.
- Yeah, yeah, Paul, I got a sore spot there
and a lot of people get sore shoulders here.
It's that pec major.
Whether it's from a sporting activity, an activity at home,
you're cleaning windows, et cetera.
A lot of things can cause-
- Swimming.
- Yes, swimming, exactly.
That's my issue.
So anyways, we're gonna show you how you can get after this,
calm it down and get back to your activities.
Hold on 9.3 seconds.
- Cool.
- Cool?
Yeah, cool.
Have fun anyways, we'll be back in seconds.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ on the internet. ♪
- All right.
Let's do a little quick anatomy lesson with Sam,
Sam I am.
And we have here in pink, the pectoralis major
connects to the humorous right there
and then it fans out.
Okay, all the way across the sternum.
Now watch, as the arm goes up
it stretches out and then as it contracts
it pulls the arm down and it also pulls it this direction.
It's really quite nice, a lot of actions
it performs to that humorous and it rotates it a little bit.
- And this is a big muscle.
- Right.
Now when this gets strained,
I think you're gonna find most of the time,
the pain is gonna be up in this area
or possibly where it connects along the sternum.
- Right
- Okay.
So we're gonna show you how to get after those,
treat it well so you get that healed up in a good fashion.
Sam, you did a great job.
Thank you, thank you.
- Pay attention.
- Wake up, go take a nap, take a nap.
Okay, so one of the first goals
is that muscle oftentimes get tight.
There may be some scar tissue in there from the injury
and you need to loosen that muscle up,
get circulation into the area,
and allow it to keep-
- Yeah, really important.
- Right.
So simply take your hand.
You can take these two fingers.
I usually use three.
Bob does two.
- Cross over like that.
- Yep.
And what you're gonna do is you're gonna work that muscle.
Remember, it fans out,
and you're gonna find where it's tight.
And you'll know it's typically-
- Usually across the fibers.
- Yeah, yep.
- [Bob] So fibers run this way,
you're gonna massage that way.
- But you gotta find the tight fiber first.
- Right, right, I found it.
- You find it?
- Yeah. Oh my god.
- So most people are probably gonna find it
closer to the humerus.
- There it is.
- Well, wherever it is, find the tight spot.
It's usually a little tender.
Like Bob says work across the fibers.
Not with it.
Although there are some people-
- [Bob] It wouldn't hurt
- like to go with it.
- Yeah, it wouldn't hurt.
- Whichever way, you're gonna find it,
after about 20 to 30 seconds, it should start to loosen up.
The pain should start to come down a little bit.
And if it starts to feel numbish, you're gold.
- Right.
- You're gonna keep working that.
Now you can massage up to five minutes
but you're gonna find your fingers are probably
gonna start hurting.
So you do what you can until your fingers get tired
and then relax, come back in an hour or two
or whatever it may be.
- Very good.
- Now, if you happen to have a massage gun,
they are actually the cats' meow.
That means they work really well for this.
- You sound old.
- So the thing you're gonna do with this
is you're going to, this has the air head on it
which works really good around bone.
What you're gonna want to do is have-
- The round head.
- The round head works really well.
You can use this one if you want, it all depends.
I personally like this one.
- Yeah, works well.
- Now I personally have had a two year injury,
my pec major from swimming.
I love to swim, and the problem is it gets better,
and then I start swimming,
and swimming fast again,
or not fast, but for me it's fast.
And then I re-injure it.
So it comes and goes.
But now I like to get in there.
My area is right up in here
and I won't just pound on it like this.
I do some, but then I'll go
at a angle to get that cross-
- Sideways.
- Yeah.
- Right.
- Like this.
And you'll know, you'll get a feel for how it is.
You may want to, oh, hold on.
Grab yourselves a couple pillows.
- Right.
- Do this in a chair.
- Give yourself support.
- And that makes a big difference.
- It relaxes.
- Yep, those pec muscles are relaxed.
And actually, this just feels good.
It's a lot easier than doing it with your fingers.
And the nice thing about a massage gun,
you can use it on almost every part of your body
with exception of your neck or your head.
Anyways-
- It's handy.
- Yeah, it is.
Handy, I get it.
- Ah.
- Okay, number two, coming up.
Now this is something you can do throughout the day.
All you need is a wall, your arm,
and you know, 15, 30 seconds to stretch it.
- Sure.
- Put your hand here.
And what level you put your hand is gonna depend
on which fibers, and you'll feel it.
You'll get on that spot.
Try it here.
For me it's up here.
This is actually my other shoulder, but for camera purposes,
and right there, I'm getting a nice stretch through there.
And I'm just gonna hang out here for 15 to 30 seconds.
Now, if you do this and you get a sharp pain, stop.
- Back off.
- That's right.
Just a gentle stretch.
And you know, if you wanna massage it a little bit
while you do this.
So, you know, if you're working
you are gonna stop, take a break
do that and then go back to work.
Now you'll find out if you're going too long
it just feels achy afterwards.
- Right.
- So don't get too aggressive again.
15 to 30 seconds is probably all you need
throughout the day.
Good way to maintain that muscle being loose.
We'll go to number three next.
- Yeah.
- Okay, this is a really nice way to stretch it
at a different angle, which can be helpful.
You can do it seated, standing, possibly,
typically seated.
What you're gonna do is take a stick.
It needs to be about five feet long,
about an inch in diameter, inch and a quarter.
We use a Booyah Stik, 'cause it really works well.
You can use a dowling-
- [Together] Booyah!
- Booyah, Booyah.
Anyways, dowling, PVC pipe, whatever.
But you have to have it-
- Broom handle.
- Broom handle, there you go.
It needs to not slide on the floor.
So like here we got a nice rubber end tip,
but take a shoe if you don't have a rubber tip,
put the shoe down,
and that prevents it from slipping.
- Right.
- Works really well.
So you're just gonna go up high,
like I can go to the top and it works well,
then you lean into it
and you'll feel those pec muscles stretch
and then roll it-
- [Together] Out to the side.
- Yup, there you go.
And work that, just see how it feels.
It depends which fibers of the muscle are strained.
It may or may not get to them.
So this just gives you an option.
- Or you can do overhead.
- Yep, like this, stretch back.
Be gentle.
- Right.
- You know, until you figure out where the stretch is,
you can work it this way or this way.
Okay.
All right, we're going on to number four.
All right, number four.
If the first three are not successful.
- Or not working.
- Yep, or it's too tight, it's too tender.
Number four is gonna be your option.
There's a disclaimer on this.
The title of this video says 60 seconds.
This takes 90 seconds.
- Brad.
- Hey.
- 30 more seconds of my day.
- I know, but I'm telling you ahead of time.
So anyways, it is best if you lie down
or on a recliner tilted back, okay.
Here's my sore muscle.
What we're gonna do is a strain, counter strain technique.
Works very well and it's easy to do.
You're gonna bring the shoulder, elbow across
and you're gonna go up or down.
Whichever position feels the most comfortable.
We're shortening the muscle, put it on-
- Slack.
Then you're also gonna move the arm this way.
Once you figure out which way's most comfortable this way-
- It should feel the best.
- Then this way.
And for me, it's definitely right about in here.
I'm gonna let that relax.
I'm gonna hold here
and you gotta set a timer or look at a clock and
you have to hold it in a completely relaxed-
- For 90 seconds.
- 90 seconds.
Completely relaxed.
- Minute and a half.
- That's right.
So I'm gonna go here
and you can go up to 120 seconds.
So it is critical, minimum of 90 up to 120
or even a little longer-
- Up to two minutes.
- Let's say I did my 90 seconds.
I'm gonna take it out slowly.
I could do a gentle massage on it, but not aggressive.
And then you're gonna get up and just not do
anything with that arm for the next hour or so.
Let it relax.
- Yeah, it's amazing when muscle gets fired up,
it takes a lot to calm it down.
- Right, right.
This is a little bit opposite of the first one
where you're getting in there
massaging it or stretching it.
Too tender for that, this allows it to relax
through the counter strain, they call that.
- Add it to your repertoire.
- That's right.
Very good.
You're gonna find that muscle loosen up.
You're gonna be feeling better,
much faster than you anticipated.
- And we can fix about anything.
- That's right, Bob, except for-
- A broken heart.
- But what about that Sam?
Maybe he can help us with that.
- Nobody helps.
- He doesn't even have a hurt.
- I knew girls that broke my heart.
- Yeah, well what about Sam?
I just think how many hearts he's broken.
- Yeah, that's true.
He's debonair.
- He is one dude.
- De-BONE-aire.
- Be careful.