♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Wake up, Brad.
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 opinion of course Bob.
- Brad, how to eliminate shoulder pain.
Five top shoulder impingement exercises.
- Say no more, Bob.
- And I think these are the top five,
in the world, in my opinion.
- Well, of course in our opinion.
- It's humble but by the way
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You're gonna want to have one if you
have a shoulder problem.
But even if you want to do any fitness in your life.
- [Brad] Absolutely.
- [Bob] So go to bobandbrad.com, go to the giveaway section,
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- Yes.
For those of you impatient people, don't like old men,
- [Both] Babbling on.
- That's right.
Alright, are we gonna talk now Brad?
- Oh yeah, that's the whole, shoulder problem.
So there's, we've discovered these over the
last few years from research and actually working with
our patients and of course ourselves.
- Myself, I'll tell yeah Brad I've just had this
discussion, I tried everything.
I tried everything I knew, and
my shoulder pain wasn't going away until
I did a couple of these.
- Okay.
Now, I wanna go to the next point, is
this is the first one.
- Right.
- Is this book, which we did.
We got this book referred by a viewer.
- Yes.
- Wrote a comment, they said this book.
- Right, we listen.
- So Bob took the initiative, ordered it,
we both read the book and we both self treat and
treat our patients with this.
- First, very skeptical, wouldn't you say?
- Oh absolutely.
- I was like I wasn't buying it.
I was like that doesn't make sense to,
well it made a little sense but,
I mean didn't think it would work.
- So it's simply hanging.
You hang from a pull up bar.
- He calls it brachiating.
- And this is from Dr. John Kirsch who's an
orthopedic surgeon and he's actually from
30 miles from my home town which
I thought was kind of neat.
- Yeah great minds apparently correlsense, same area.
- Anyway, so we're gonna go through if you
have impingement of the brachiating, the
hanging actually helps take the
chromial caricole ligament and stretches that and
opens up the space so you don't have an impingement.
So you just go to a pull up bar like this and
we have an option if you don't have a pull up bar so
just hold on for another minute or so, and
I just start doing this one, again cause
my shoulders bother me from swimming.
I didn't have my pull up bar in my basement, there's a
long story to that so I put it up last week.
And this is all I do.
And it's also, can be good for your back as well,
puts some traction.
- [Bob] And you don't even need to lift up your legs.
- Nope.
- [Bob] You're up on your toes.
- I mean I can but I don't need to.
- [Bob] It can be rough on your hands, so he
would recommend a lot of the times wearing gloves.
- Right, yes.
I typically hang for 10 to 15 seconds, I
think in the book he recommends up to 30 seconds.
My hands get sore and I find that I do fine, but
then I do it three repetitions,
I relax, do some exercises and
then I come back and I involve it with my whole routine.
- Gotcha.
- With my band aids so, that's a simple exercise.
Shall we go on to the
- To the next one, yeah I thought you,
weren't you going to use the chair?
- Well of course, but, we're gonna use the booyah stik.
You can use anything that's about 4, 5 feet long.
- He missed the opportunity, I thought to Booyah.
- Oh yeah!
- [Both] Booyah!
- Okay, all right, now we're happy.
- Just a little thing we do for fun, you don't
have to do that as part of the treatment.
But you take the stick,
do you want to do it standing?
Cause you could do this standing or seated.
- You talking about this way?
- No no no, this is Statue of Liberty.
- Oh I know, so
I have to sit down or get on my knees you mean?
- No no no, you do it here.
Remember how we?
- Oh I know, okay.
I thought I was gonna do it sitting on this thing, okay.
- Good thing we rehearsed this one.
- Yeah that's right, we're really ready to go here.
- So you could do this standing or sitting.
- You can find a counter top.
- Yup.
And if you don't have a booyah stik, use a
stick that you can grab good.
- Like a broomstick or a
- And it can't slip, so if it slips around, use
something so it doesn't slip.
And you reach up as high as you can and
then you get a good grip on what your, on the
stick and you simply lean forward and
it stretches the arm just like it
does when you're hanging on the pull up bar.
I don't think it works as good as a pull up bar, but
if you don't have one.
- I think it works pretty well
I do this every morning.
- You do?!
- When I do it Brad, I did it this morning, I
stretch my calf muscles on the steps, I
put these on the steps above me and
I stretch like this while I'm stretching my
calf muscles for my run.
- So that would be like doing two things at the same time.
- I've been doing that,
I've been doing double stretches on things.
- Oh good!
- So, I stretch the one calf, I stretch the other calf,
I stretch both calves and
meanwhile, I've stretched the shoulder
by the time I'm done.
- There ya go, so look at that.
We've got options there.
So typically you're gonna hold up to 30 seconds and
do that about three repetitions and
you do this, all these you're gonna do daily.
If it hurts your shoulder, if it creates pain, it
may not be ready for it or
you may have a different diagnosis and
then stop doing it, don't carry on.
- This is not something that we're doing that
no pain no gain, you don't want to have,
mean you could have some stretching,
discomfort maybe a little bit but.
Am I showing the chicken wing right now?
- Oh yeah!
So the other thing, just a hint,
impingement typically symptoms are
it's pain free down but when you start to
lift your arm up to around 90 degrees or
up higher, then it hurts.
Sometimes it'll ow ow hurt, and
once you get up here, then it doesn't hurt anymore.
- It can be a painful arch as we call it, or
it could be painful at the end.
- Right.
If you want to do tests,
we do have some really good videos on
how to test for shoulder impingement.
- Very common by the way,
I mean I would say the vast majority of
patients I see 80% probably have some form of this.
- And that's sited in Dr. Kirsch's book as well.
- Is it really?
- Yeah
- He concurs?
- He concurs.
- Okay, so I'm going to show you the chicken wing.
- Oh yes!
- So, with this one, what you're gonna do,
you gonna, you need a pole or a stick,
- I'll show it from this direction.
- Okay, and the upper arm, that's the good arm.
Okay, and the palm down or forward.
- Thumb is pointing down towards the floor, or
whichever way you want to think about it.
- On the bottom arm, the palm is pointed out.
Okay?
And this is the shoulder we're treating.
The one, the bottom one.
Now first you might, first couple days you
might just do internal rotation like this.
Bringing it up and down.
You know, you're bringing the arm up.
But then eventually what you want to do
is bring it up and actually stretch it out this way too.
And you gotta watch out for your head,
so you gotta go to the side of the head here.
But I just do pressure on, pressure off,
pressure on, pressure off.
And again, I think this was a miracle Brad.
I mean it was just such an irritating pain, it
was getting to the point it was hurting all the time.
- But when you did this, it didn't work?
- It did not hurt.
- It felt like just a stretch?
- It just felt like a stretch.
- Cause it's important that you get that kind of response.
- I get the sense Brad that you
don't believe in this exercise as much as I do but
- [Both] Laughs.
- We're actually, you know,
it's not like Bob invented this, you got it
from a combination from two famous therapists.
From McKenzie and Mulligan.
- Yeah sure.
- Alright, now we're going to go to
the old strengthening exercises that uh,
this has been going on physical therapy for
as long as there's been physical therapy I believe.
- [Bob] Yeah, and you wanna, you know, this is to
help maintain and keep you outta trouble.
Did you want this yet?
- Yup.
We're going to do some rotator cuff strengthening of
the posterior muscles,
which help keep that _________ down so
you avoid that impingement of the tendon.
- [Bob] We should mention Brad,
this is what we're giving away.
We're giving away, these are the
clips that go on the wall.
This is the wall anchor, you get four of
them when you buy, go from our website.
We invented it.
We were definitely looking for something to
easily attach the exercise bands.
- [Brad] So that's about as easy as you can get.
- [Bob] But there's a whole bunch of variations you
can do so it doesn't slide through and anyway.
- [Brad] So this is how you're gonna do it.
You put a towel here by your elbow and
what that does is that keeps your elbow in the
proper position so you get the proper mechanics.
- [Bob] He's got a right angle here and
he's not breaking that and he's not going up.
- It's not this, and it's not this.
The towel drops, it means you're
elbow went too far away from your ribs.
- [Bob] The flying elbow.
- Yes.
So you're gonna do 10 of these.
And then after you get done with 10 of those,
you're gonna do the last exercise, the fifth one.
Scapular retraction.
- [Bob] So what he's doing here, you can see the
shoulder blades are coming together,
a great postural exercise.
You're establishing the muscle base for the shoulder.
Cause if this is winging on you, the
shoulder is not going to be stable.
And it's going to impinge a lot easier.
So posture is really important, even with shoulders.
Especially with shoulders.
So, you really want to make sure that
your base is established.
- So, and you don't have to have the towel in there,
once you get the mechanics right,
you could do 10 of these,
little rest a little bit,
then I have my patients go right to 10 of these and
I say put your hands down into like you're
putting your hands in your pocket.
And tell them to visual
about where their scapula go.
- Well yeah, what the idea is what you
think about is that the shoulder blades are
actually going down and in the opposite pocket.
And obviously you can't do that but
that's what you want to think.
It just kind of gives you the visual of
where you want those blades going.
- That way the right muscles contract and
you get the most efficient.
I do like to say three sets of 10 of these
with my patients, so 10 here, 10 here,
I'm not gonna go through em, and
then that would be one set, and
then you do three sets.
Are you tired Liz?
- You literally, you can, you probably don't
have to do that everyday.
You could.
- Right.
- But if you got that in three,
four days a week, you'd be doing well.
- Right.
So there's five, we don't recommend you
do all five of them, do the ones that
give the best symptom relief.
Let's put it that way.
If you do one and it just hurts it,
if you're really flared up, you
may have to put cold packs on it and
do the codman's exercise, which
we have a video coming out
tomorrow I think on that one.
- Is that what it's called?
- It's coming up pretty soon.
- Alright, well by the time this
one comes up it'll be up already.
- Oh that's right, so.
- Alright Brad, I'm gonna give a golf lesson now so
keep the towel underneath the arm like this,
- Why Bob?!
- You don't want the towel to drop,
you want to keep it connected to the body.
- This is not one of the five!
- Alright.
Thanks everybody for watching.