♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck physical therapist.
- Together we are the most famous
physical therapist on the internet.
- In our opinion, of course, Bob.
- Today we're going to show you
how to stop shoulder pain fast.
We're gonna show you three options
for at home decompression exercise.
It's for impingement, arthritis, really
most problems unless you have an unstable shoulder.
- Right.
- I really won't want you to do any of that,
- But you got to follow our instructions on how to do it,
- Right, So if you're new to our channel,
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We've been already talking enough Brad, right?
- We had complaints on the usual ones. (laughing)
Anyways, so shoulder decompression, it's really traction.
This is nothing new.
There's different names for it,
but this has been going on for decades.
And there's been a little changes throughout the time,
but we're going to show you three and actually
three and a half options that you can do at home.
It's very important that none of these create any pain,
they should feel good while you're doing it and afterwards,
so don't get too aggressive, start out gently.
And the whole goal is to take the joint,
the shoulder joint and relax the muscles,
maybe slightly gap the joints
so you can get synovial fluid in there,
increase circulation as a result of that, and--
- If you do it over time,
you're actually could be reshaping things.
I mean, some of these you could, yeah.
Like to the point where
like you can move teeth with braces on,
you can actually move the bone a little bit,
or the ligaments especially.
- Yeah and that's actually explained here in this book
by a shoulder surgeon, Dr. Kirsch that we have
for one of the options. - Right, and we'll go
into that more when we talk - Okay!
Say no more. - About the hand thing, Brad.
- So should we get right
into it, Bob? - Yeah let's go.
So the first one Brad and I have been doing for years,
I mean, therapists have been doing this for years.
It's a great one, you know,
like after surgery and if you're just having some pain,
that's the one you start off with.
You're trying to get some motion in the shoulder
and you're trying to get it to relax.
So you start off,
this is called the Codman's or the pendulum exercise.
You're lean on a chair.
You're going to work this shoulder and watch my tie.
You can actually see that I'm not moving the tie at all,
but the pendulum of my body is moving it.
And that's what works best for your arm.
Don't be like that.
Actually let the pendulum move it back and forth
and you can go back and forth this way.
And you're going to go in a circle
and my tie's going to go in a circle.
- Yeah you really got to get that body moving.
The whole goal is when I explain this to my patients, I say,
pretend your arm is like that tie.
Or like it's completely jell-o.
There's no muscle in it.
It doesn't move unless the body moves.
And then the weight of your arm serves as
the vehicle for traction.
- For just traction and also for relaxation
because those muscles tend to get tight.
So again, forward and back, side to side,
and circle one way and circle the other way.
- You're going to spend maybe one to two minutes
there at the most.
- It's a good one to do throughout the day.
- The further you bend over, we always,
I always have people lean on something with a hand.
So your back doesn't get sore
just in case you have back problems.
You can actually do it from this angle
and work your way down.
- That's one thing I forgot to show Brad though.
This is one thing, it's a sneaky way of getting motion.
So let's say I can get it moving up to here.
If I stand up, look how far my shoulder's up.
So it's a sneaky way of getting motion
in the shoulder too and that's why--
- We're not recommending that you do that.
- No, no. - Unless it doesn't hurt.
- Right but we're showing you how much motion
you actually are getting.
- That exercise has been given for more,
You could try that pretty much with any sore shoulder
and it'll probably offer relief.
Unless there's some unusual thing.
But doctors give that so many times
without even telling them to go to therapy.
The next one, however,
this one is a little more aggressive,
oftentimes used for impingement.
So if you have pain here and over that,
it's probably an impingement.
This one does.
And we're using the book that I referred to before.
- Yeah again, shoulder pain, the solution and prevention.
We'll have a link below.
Dr. Kirsch really, he's a retired orthopedic surgeon.
Really cool guy.
And this also works well for rotator cuff injuries.
So he has example after example
and testimonial after testimonial that talks about
how this works. - And this could be used for
a frozen shoulder, depends on what phase
you're in. - Yeah if you're in the
sawing phase,
not the unsawing phase. - Yeah, if your shoulder
only goes this high it's not going to work.
But if you're up to about here,
you can start to do this and you can use a pull-up bar.
If this was a pull bar,
and it's nice to not have it so high
you have to jump for it, so you can just grab it
and gently let your body down.
We found the next thing better than a pull-up bar is
actually have these hanging handles.
One of the reasons I really like them
is because I can lean up against the wall
so my posture is perfect.
And I can slowly slide my body down against the wall
to get the traction I want.
'Cause when you first start,
you don't want to have your full body weight,
again, no pain.
So if I go down,
I got 50% body weight that might be comfortable,
but I go further then you get pain,
just go to where it's not painful.
And then after a few days of doing this, it will,
and I'm actually treating this.
I have an impingement problem
in my left shoulder right now from swimming.
So I'm treating it right now.
So I'll do a little treatment right now
and I can actually,
I feel comfortable doing this.
Actually it feels good.
And I'll hold it for 15 to 30 seconds
and then you'll give it a break
and maybe do it two to three times.
The book is excellent.
I think it's only like $10.
If you've got a shoulder problem
and you want to get to the details, you know,
you're welcome to get one of those.
The next step is a Statue of Liberty.
- Right, you could do this too instead of hanging.
It's pretty close to it.
- It does similar action on the shoulder.
- We have the Booyah Stik here.
You could use any stick as long as it's
kind of got grip on it.
I mean, it would need like maybe tape on on the bottom, or.
- Yeah or, you could use some of this stuff right here.
Liner, shelf liner.
You don't want it to slip on the floor
or the chair, you'll see.
- So if you're shorter,
you can actually probably put it on the floor.
And let's say, my shoulder only goes up this high.
So what you're going to do is you put it in place here
and you're going to lean forward like this
and you can see that I'm actually pulling on the shoulder
and getting traction.
- The humerus is pulling this way,
little traction on that joint and you can control it.
That's a really nice thing about this.
You can control the force by how far you lean,
if it gets really good, then you can bring the Booyah Stik--
- I was just gonna mention Brad, with arthritis,
I've had many patients that started with this
and they were only able to get the arm up this high.
And they started by this,
they love it because then they can see the progress.
Like oh, now I can move up a little higher.
- We should put stripes on the Booyah Stik.
- Yeah we should, we should add like a--
- Put some numbers on it. - Yeah.
- And they, they work their way up.
But yeah, as Brad was alluding to,
if you get up on the char, especially a tall person like me,
I can go all the way up now
and now I can lean forward and really get--
- Now you're getting close to--
- Yeah, now I'm getting that.
This is, I mean, you can put force on this.
- So this is where you really have to have something,
either a cushion chair or something that doesn't slip.
- Right, but this is nice because you can do it
without the handles, I mean, you can do it anywhere.
- All right.
And the last one, this one is actually...
- Invented by Brad!
- Yeah so be careful with this one.
But I found, you know, it offers some relief to my shoulder.
If you have a chair,
and you have a couple of rungs down here, this is a stool,
but a chair and you can take a belt belt
and you have to get the belt the right length.
So I already adjusted it.
I'm going to put it right here in the crux of my elbow,
put my hand on my thigh
and now I'm just going to lean like this
and I'm going to relax the shoulder
and I'm going to test it, put a little traction.
So as I lean forward, the belt's stationary,
there's traction on it now.
And if it feels good,
I'll hold it for, you know, 10 to 15 seconds.
- And it's funny, I palpated,
which is means I touched Brad and felt there
and you can actually feel a gap.
- Yeah, they call it the sulcus sign.
But again, only gonna do this
if it feels good while you're doing it.
And then when you're done, it should still feel good.
If it feels good while you're doing it
and you can take it off, it's like,
oh, it kind of irritated it,
the bet's off you're not going to do it.
It has to feel good before and afterwards.
- I actually think this would feel good
on arthritis, even, Brad.
Because arthritic joint, gives some distraction.
And it actually can stretch that
joint out a little bit.
- The capsule. - The capsule, that's
what I was trying to say.
- I found that I've been using these loops
for exercising at home.
I just started recently, but they were good for this.
They have a little stretch.
It works better than a belt.
- Yeah I've seen him used for stuff like this many times.
- And so I'm gonna adjust it right there
and just hold it here.
And now there's some give and it's not like the belt works.
Like you bottom out right away.
This has a little give,
it gives you a little more flexibility or not,
I guess flexibility, variation on the pressure.
So it works a little bit better, I like it.
So anyways, that's it.
Again, do all of these, time out,
Only do the ones - Yeah see which one
- That feel good. - Works out for you.
If it's increased pain.
The other thing is if you have increased pain
right afterwards you don't want to do it either.
Now, if you have increased pain a couple of days later,
it probably wasn't this, you know, so.
- Listen to your body, do not go after it
crazy hard right away.
You know, guys,
you're the ones that are probably going to do that.
Like Bob and I were, but we've learned.
- Is your body talking to you?
You said you listen to your body.
- Well, Bob, of course! - You hearing voices?
- I get in the zone.
I listen. - All right.
It all comes to you.
- Peace. - Take care.
(synth chime)