♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(crowd cheering)
- Ready to laugh?
Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- So our title today is anyone can fix shoulder pain
and impingement at home.
We have the seven best exercises.
I think Brad's saying anyone could do it
because he did it and...
- Right.
- Actually, we're probably, you know, we're not
including some people like if you're in handcuffs.
- Right well, Bob we are going over
the edge there a little bit but you know...
- I'm not talking about your wife, putting you in...
- Bob, Bob right Bob, let's get on with the show.
- It's a family show. - Its a family show.
By the way, if you're new to our channel
please take a second to subscribe to us,
we provide videos, how to stay healthy, fit pain-free
and we upload every day.
Also go to Bob and Brad,
when does this one like go up?
Friday. - Friday.
- Yeah, we're still giving away, right?
Yeah, we're giving away the... - It's right here.
- Massager.
Go to bobandbrad.com, go to the giveaway section.
We're always giving something away,
we're giving away the handheld massager.
- You wanna do it?
- What's nice about this, is that with a handle like that,
you can actually get in the spots you normally couldn't get.
- That's right.
- It's like a massage gun.
Very well priced, too
- It is. - High quality, low price.
Go to Facebook, it'll be pinned at the top of the page,
the contest go to Twitter, Instagram, or Tik Tok.
If you're tired of us rambling
and you want a second version of us.
- I better put the toy away here.
Anyways, here we go Bob.
Now again, I've had a shoulder problem,
it was chronic for about a year from swimming.
- Yeah.
- Now the thing about this because of my work,
I don't do a lot of overhead or manual work
except for, you know, if I got something going on at home.
So it wasn't a big problem with my daily life.
- Right.
- So, I kinda left that go and finally, I gotta get rid
of this 'cause it's interfering with my swimming.
- Well, you gotta understand Brad,
Brad has one speed and it's turned all the way up.
That's how he works out.
That's how he...
- It's off run.
- Yeah, yeah, exactly.
- So anyways, yeah, it is an issue
with my personality and my life puts up with it well.
Anyways, that's the main thing.
So, but I've decided I gotta get after this,
so I did what therapists say.
You have to do your exercises consistently
and do all of them...
- Right.
- So that's what I did and sure enough, within a month,
it's getting much better, anyways.
- It's funny how that works, isn't it?
- Yeah, no kidding.
- You should listen to yourself.
- So, we're gonna back up now,
my shoulder was, it has been as bad, with this episode,
if you have a shoulder that's so bad that it hurts
just because you recently hurt it to do anything.
We're gonna back up to, just doing a Codman's exercise,
where you let your arm just dangle really relaxed.
It should feel good.
And just let it relax for, you know, 30 seconds or so,
you can move it forward and backwards, right and left.
The other big thing.
- And this is a big thing.
- Yeah, this is probably more important than the...
- People are really surprised
how much this gonna make a difference.
- Just get a couple pillows.
You know, if you're in a recliner, you know
if you're in the car, not when you're driving, of course
but you know, but if you're a passenger, bring your pillows
and just let that shoulder relax.
It's amazing.
It may not feel that bad, it's like, it hurts a little bit,
it's not a big deal, then you do this.
And it's like, oh wait, that's nice.
- You gotta let it calm down.
- Right.
- And if you're letting the arm hang like this,
it's still working.
The muscles are firing and the tendons are firing, you know?
So you gotta make a conscious effort to,
whenever possible, you support that arm, in bed too.
- Oh yeah, right exactly.
Now when it's feeling better, you can start to exercise it.
This is probably the rotator cuff king exercise,
if you will, Bob, every therapist knows this one.
You do need some resistance bands.
- Yes
- Okay, and you do need a place to anchor it
or you can put it on a bed post or a door knob.
- Right.
- I've had many patients use a door knob, open the door
knob up and knot it up or whatever.
But you keep a 90 degree bend here in the elbow,
you keep the elbow close to the ribs,
not out like this, okay?
And then we're gonna externally rotate the humerus.
Oh, I guess Bob is done for the day.
Anyways, so we work at like this
and typically 10 to 15 reps.
- Sometimes we actually put a towel underneath...
- Here you go... - Make sure that...
- I've had a lot of patients,
I'll do this, they don't have to do it all the time,
but until they get used to the right
- Yeah.
- If it falls out, your elbow got to far away.
- You're winging out.
- Exactly, so if it hurts when you go this far
only go that far, it will improve day to day
and you'll start going out farther and farther
until you get normal range of motion.
Okay, so do...
- Watch your elbow.
- I know, I know Bob, you should put a towel roll in there.
I know there's a specific thing with George Davies,
he's an expert on the shoulder therapies.
He says 30 degrees, flexion, 30 degrees abduction.
- Right.
- I find that's kinda really hard
for most people to get there.
- To grasp.
- Yeah, so do 10 to 15 of these.
And then the next exercise I've been doing
is I take my hand, put it here, as long as it doesn't hurt
'cause it may hurt depending on your shoulder.
But when he can get it here without pain,
lift away from your belt line, can you...
- Yap, so you strengthen the internal rotators...
- Yap.
- Of the rotator cuff and to start off with
this'll probably be plenty for you.
- Yap, exactly.
- And after a while you may want to add some resistance.
- So that's where am at right now.
I just started like that and, but felt good afterwards.
And then I found out too, look at my shoulder,
the stripe on my shirt, when I do this,
I'm actually slightly bringing the shoulder back.
The muscles are working very diligently
but you can't see the movement, it's a subtle movement,
a little resistance here.
And then I'll do 10 of these.
- He's getting, making sure his posture is really good.
- Exactly.
- Basically what he's saying, keeping that shoulder back.
- Right.
Sometimes I'll do two sets of those.
- Sure.
And you could do three sets if it's feeling great.
- Now how often are you doing those Brad?
- Oh, every day, sometimes twice a day.
It depends on my other exercises.
- Even the strengthening?
- Yeah.
- Okay.
- Well now, when I first started, you know
a month ago or six weeks ago...
- That was too much.
- Yeah, I wasn't using the bands and right.
- Listen to your body 'cause your body's gonna
be different than everybody else's body.
- Yeah
- And if you overdo it, you're gonna...
It's not gonna help.
- You irritate it and you have a setback.
I'm really good at doing that, sure.
Okay, now the next one.
- Statue of Liberty is it?
- Yep, so you wanna do traction.
- Yeah.
- On it and there's a whole book
by a shoulder surgeon about impingement pro...
- Dr. Kirsch?
- Yeah, do we have?
I think it's... - It's over here I think.
- So you can do it seated, you can use a booyah stik
or a dowel piece of dowel or a broomstick.
And you get your hand up high above your head.
You know, you can go as high as your shoulder tolerates it.
And then you lean forward and you get that shoulder.
If I let go, you know,
it just actually increases your elevation.
You can start here and do it with the booyah stik
We call it the statue of Liberty
because that's where your hand position is.
When you can get to this, I didn't have to do this.
My shoulder was not that bad, I had to get more aggressive.
Which the next step is doing the hanging shoulders.
- Brad, do you wanna show how not to do it?
With the arms slide down.
- Yeah, I did this with a patient, showed him,
he went home and did it.
And he came back and he demonstrated, he went like this
and he let his hand slip down.
- Yeah, it's gotta grip.
- Yeah, I did not do a good job of...
- I'll tell you people really liked this exercise.
Even with arthritis, shoulder arthritis.
'Cause they start low
- Yap.
- And you know, they're able to do it
and then they come back the next time they can see
that they've made progress.
- Right.
- And they're really proud of themselves
and their arms are moving better
- Sure, you can put a piece of tape on there
to see where you started.
- Sure, I'll read the book
while you handle over there Brad.
So, I think they're on the fifth edition now.
It's shoulder pain, the solution and prevention,
the exercise that heals the shoulder and relieves back pain.
It's by Dr. John Kirsch.
He was a certified board, was certified orthopedic surgeon.
- Right.
Yeah ad that book is not that expensive.
It's like, I dunno, 10 or 15 bucks, somewhere in there.
It is made for the lay person as well as the therapist,
'cause he gets some details.
He recommends using the pull-up bar, which works well.
We use the wall, the hanging handles.
- Really the same thing.
- Yeah, I like it because it allows freedom
with the wrist and going up against the wall,
I find it advantageous to control my weight.
'Cause when you first start doing this,
I could not do a complete hang 'cause it was uncomfortable.
I would just go down, let it stretch.
Or in the morning when I get up,
I still don't completely hang right away.
I kinda work into it for awhile.
I don't know, if you can tell,
I'm lowering my body little stretch.
And I have a feeling, If you're a little older
this is a little more...
- Yeah, it's a lot more...
- If you are 20 years old,
you can probably just jump into it.
- It's a lot more acceptable.
- Yeah, and then I will do a complete hang.
I go 20 seconds, maybe 30 seconds.
But the doctor, Kirsch, he recommends
that you can go, you know, minutes, if you can tolerate it.
- Yeah, but he tucked to same weight,
starting with 10 seconds.
- Yeah.
- I mean, you gotta work your way up.
- I have no intentions to going that long.
I feel I'm gonna, I can start swimming now
and it's work...
- Yeah, most of the testimonials I saw and for patients
that I've treated, it just didn't need that long.
- Yeah.
- That couple of minutes.
And I think if you are a heavier person
with larger bones that quite often you might need to hang.
He gave an example of that where a guy weightlifter
he had hang for minutes.
- Yeah.
- Because he was so big.
- So yeah, that's an extreme that most well.
Oh, we have a lot of strong people.
- Are you gonna show the chicken wing?
I thought you would 'cause you invented it.
- Oh, sure.
- And then I always finish off with this now,
I couldn't do this one for the first couple of weeks
'cause it was a little too aggressive and it hurt.
- Which arm do I hold, should I do it this way?
- Yeah, go that way, 'cause yeah,
it's nice on your shirt too you can see that.
- So it takes a little bit of a doing here,
because some of you may have trouble getting the arm
behind you like this.
- Yeah, this is the bad arm.
The one down below you.
He grabs it with the back of his hand, towards the body.
Just like the exercise like this we did.
- Yeah
- Grasp there.
- Palms out, palm out and you wanna make sure
you don't hit the head
and you do wanna make sure you're not going like this.
- Right.
- 'Cause that's what I've seen people do.
- Yap.
- You wanna stay standing straight up
and you're just gonna pull the arm like this.
And now I don't want you to doing this exercise
if you have loose joints
or you know, shoulders that dislocate.
- Right.
- This is only for people who have,
you know, tight shoulders that are not gonna jump out
of the socket there.
- It shouldn't hurt while you do it.
- No.
- It shouldn't create any sharp pain.
It should feel like a stretch.
- Yeah, you start off just a gentle doing a little bit.
Now, Brad, he didn't believe me I think when,
'cause this is the one that worked for me.
- Right?
(chatters)
- You are always very skeptical, I could tell.
- I'm just a skeptical person, that's my nature.
- And now it actually helped you.
- Yeah, yeah, so yeah.
And I will do the slide too.
- Oh you will?
- Feels good now?
- Yep, absolutely.
In fact, you might even start with that.
- Yeah.
- So I'm using the left arm
to pull the right arm up a little bit.
'Cause usually what has happened is,
if you compare two, like this'll be a normal shoulder
and this one is the painful one.
And a lot of times people start right here.
- And the idea that we're trying to,
how far can you lift it up?
Yep, yep.
Very common test with the shoulder impingement issue.
- McKenzie, Robin McKenzie,
a renowned physical therapist who's since passed.
That's part of his exercise.
- Right?
- Let's give credit where credit is due.
- Absolutely Bob, but I think the chicken wing part,
that was...
- That was me.
- That wasn't me, it was you Bob.
No, no it's good.
So anyways again, consistency, pick out
the exercise that work.
Don't do 'em too aggressively at first.
- No pain, none of these should bring on pain.
- But you have to do 'em daily.
Once you find the ones that work, do 'em daily.
Don't do 'em two days and take three days off
because you were too busy.
You have to do it like you...
- You have to prioritize.
- Exactly.
Did you pronounce that right?
- I didn't say it right.
- It's all right.
People they're all tuned off by now.
- Take care.