♪Bob and Brad, ♪
♪ the two most famous ♪
♪ physical therapist ♪
♪ on the internet. ♪
- Hi, folks I'm Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- We are the most famous physical therapist on the internet.
- In our opinion, of course, Bob.
- Today, we want you to stop these three habits
or your shoulder pain may never go away.
- Right?
- And it's interesting, Brad,
we're always learning from our patients.
I just had a patient that this was very relevant, Don,
I'll tell the story in a little bit.
- Briefly.
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- Right, I think we're giving away more than one
I'm not sure Mike, do you know?
Mike doesn't know.
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- Say no more, Bob.
- All right, the first habit
that you're going to want to stop
is actually leaning on your shoulder while you're writing,
eating, or...
- At the computer.
- Or the computer.
This actually the lady I had she puts the puzzles together.
- Sure.
- So she and this is what it Why is it especially bad?
A lot of times when you lean on the shoulder,
you internally rotate it.
- So the arm goes in this way.
- Right and that really impinges on the tendon.
In fact, that's the test we do.
- Right.
- We Kennedy Hawkins we... Hawkins Kennedy?
Hawkins Kennedy, we turn internally rotate
and bring the arm over.
So in other words, you don't want to lean on his shoulder
as a habit like when you eating.
It's a terrible habit of mine.
I eat my breakfast cereal I'm I got...
- Bob why?
- And this is the show I have trouble with that too.
And so I, you know, I had to get out of that habit.
The other thing that we recommend the people
I always do when I'm treating somebody with shoulder pain
is I tell them when they're sitting in a chair
to go ahead and support that arm,
- Right?
- No matter where you're at,
if you're in a car and someone else is driving,
put a pillow underneath that arm as much as you can.
This is a loose packed position of the shoulder,
and it can heal a lot better, allows better circulation.
- It takes the stress off the capsule, but yeah,
and you know, smaller...
Sometimes I find these little bigger ones are better,
but whatever you'll know, I mean,
even without a sore shoulder, it just feels comfortable.
- It just feels a lot better, right.
So just think about what you're doing throughout the day.
These habits are important.
Let's go to what do you do at night?
Let's take... - Watch tv?
- Yeah, do a little bit of that.
But if you're going to sleep we have done this many times,
but we're going to repeat it right now.
One you don't want to sleep on the bad shoulder if possible,
- Right?
- But if you do, we're going to show you what to do,
in that case.
- Some people they've been sleeping on that side
all their life and I had a patient he said,
I just can't change a, I sleep on my back,
but I wake up on that shoulder.
- Right, so in order to help with that,
you're going to use you know, two pillows here.
Usually that's what you need to fill in this gap
between your ear and your shoulder.
And then you put another smaller pillow here throw pillow,
and you create the canal.
- The shoulder canal.
- Not the Erie Canal, that's right.
So we're gonna go over the Panama Canal
is so you're gonna lean on your side like this.
Look and see how that doesn't put as much stress
on the shoulder that way.
- Right, so the pillows, take it through the ribs
as well as the head and gives you a good punch.
- I sleep like this all the time.
I preventatively.
- Sure.
- And you also can lean back a little bit like this.
- Yeah.
- If you do it, there'll be a little less pain
on the point of the shoulder.
- Yep.
- Now let's say this painful shoulder
is this shoulder...
- On the top.
- Yeah, when you lay on your side,
now it's important for you to go ahead
and take one pillow here.
And when we get to sleep elevation pillow.
You put another pillow right here,
because what happens if you only have one pillow
because my arm is internally rotated.
- Again, it puts that impingement pressure
on that same area.
- So you're right here now it's nice and comfortable.
- Right.
- Another alternative is this the one I do?
I actually sleep with my arm like this.
- Oh, really?
- Yeah.
- I've had some people find it can lift your arm up,
actually.
- Oh, like that?
- Yeah, yeah, exactly.
- So you'll know it's gonna feel the most comfortable.
Just shift it around, get it the most comfortable position
and it'll feel good.
- Yeah, you're gonna want to experiment with it.
Figure out what works for you.
Now the third one is posture.
We're always bringing up posture
I brought up last this time so people don't feel like
that's all we have.
I know, we've talked about.
But what happens is when you when you're standing,
like for example, can I stand up Mike?
Alright, when you're standing,
you want to just relax once and look and see
what your thumbs are doing.
I'll look at my thumbs,
- My thumbs aren't doing anything Bob.
- Well, they're kind of minor naturally starting to point in
- A direction or the point...
- Is most of want to be you want them
pointing straight forward.
If they're pointing in like this, this means
your shoulders are a little bit rounded.
A little bit turned in,
- Like I'm exaggerating, but not no case.
- I don't want cases at all,
I mean, it's very easy for me to end up
with my thumbs pointing towards each other.
So why is that a problem?
It when your arms are internally rotated,
and then you lift?
That's where you can get that impingement.
- Right.
- And Brad, you want to show the difference
between good posture with the arm and bad posture.
- So if you got that rounded passion,
a lot of people aren't even aware of it
and just lift your arm up and do it on your good shoulder.
And you'll see how high you can lift.
Now I'm going to go into good posture,
and it opens up the joint.
And all of a sudden, there's a lot of room
and you don't get that impingement.
So posture is critical.
- So just to give you two exercises that you know,
common ones that we recommend,
and again, they're both with that idea in mind
getting those shoulders back, his shoulder squeezes up.
So you're gonna just go ahead
and squeeze the shoulders together.
- Squeeze.
- 12345, and what's nice about this
when you can just do it throughout the day,
- Right?
- You know, the shoulder blades need to come together.
I always tell my patients if you can touch them together
and then you're doing the right motion.
- Okay, so very easy to do.
We can count to five, you know,
rip off five at a time or so.
You also want to stretch the chest.
- Yeah.
- Not chest the stretch, but stretch the chest.
- And when you're doing these
it actually gotten a little bit of that time
- You can go into a doorway.
Put your arms Both on both sides of the doorway
and lean into it as a way to want to show with the booth.
Oh corner.
- Oh yes, so the corner of the room works good.
- Give a boy a stick here, Brad you can show it to.
But now, this is just a great one
because then you can reach back
and look at that stretch I'm getting out.
- Oh yeah.
- Oh, I can go all the way down and get a little.
This is a great posture stretch.
- You can feel the pec muscles just doing a nice stretch,
and it feels controllable.
You know, you can depend on how far you go down.
go as far as it's comfortable.
Don't create any sharp pain.
- So there you go.
Those are the three habits and remember,
Brad and I can fix just about anything.
- Except for...
- A broken heart.
- There you go, Bob,
but we'll continue to work on that as well.
- I'm starting to think you're not working very hard.
- No Bob, I did last night for a little bit.