- Greetings, greetings.
Today we are- - Hello.
- Oh yeah, today we are going
to talk about shoulder pain
that will not go away it just hangs on there.
We're gonna give you three options
to help get that figured out
so you can get back to life at normal
and pleasantly again.
- It's kinda like you at a party,
you won't go away. - Yeah, yeah,
I've experienced that, Bob.
Nine seconds.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Number one, now, Bob,
both you and I have experienced this
with a number of patients- - Right.
- They have shoulder pain that won't go away
and then you get into it we find out
that they end up sleeping on their sore shoulder
from time to time. - Very often.
- Yeah, like once a ni$ght they wake up with pain,
they roll around, and then it's okay.
But while they're lying on that sore shoulder,
irritating it, and getting painful to the point
where it wakes them up
the damage is already done. - Right.
- You get it better throughout the day
and it goes backwards because you're lying on it.
So, what you wanna do is sleep on the opposite side.
This will be Bob's sore shoulder.
- Ow, ow, ow, ow.
- Ow, ow, ow, take two pillows,
not only just avoid- - One?
- Sleeping on that side. - Two.
- Is put the pillows in just like that.
- Now you can also,
I did this before Brad. - Yep.
- You can actually just lay the arm
on your body. - Sure, yep.
Do whatever makes the shoulder feel relaxed and comfortable.
You'll know because it's gonna feel good.
A different option actually
to take. - If you're gonna sleep
on the shoulder. - Yeah, I had this one guy
he says, "I have to"- - I can't do, right.
- "I have to sleep on that side,
I've been doing it
for 50 years." - I see that
all the time Brad.
- Yep. - Yep.
- So in this case we're gonna get a throw pillow
and we're gonna create a canal
and we're actually gonna lie down
and actually keep the shoulder in the gap.
And I'm putting the pressure more on my head
and on my chest.
- And notice Bob has two pillows
to help keep his head up so the neck
is in proper alignment. - Right.
- So that- - Yeah, this
feels good, Brad.
- And you do this
regularly, right? - I do it regularly,
every night. - We've got a regular here.
(laughing)
All right, we're going on to number two.
Okay, number two, shoulder pain
going on for months and months
and if the symptoms are consistent with this,
you lift your arm up it hurts, hurts,
but once you get it up to a certain level,
it feels better. - It feels good, right.
- That's called Painful Arc Syndrome.
The majority of the time it's from
an impingement problem- - Right.
- With your supraspinatus tendon.
We're not gonna get into the details with that,
but we're gonna show you a few different options
that can successfully, boy, Bob,
my speech I said the- - Very good.
- Yeah, that Freudian speech,
anyways, we're going to correct that.
The first one is hanging.
Now we're talking about hanging
like from a- - A pull bar.
- A pull bar.
- A branch. - A branch.
- A rafter. - Yeah, and this isn't
something we just made up,
this is actually- - Right.
- From an orthopedic surgeon who did surgery on shoulders.
- Dr. Kirsch. - Dr. Kirsch.
- Right. - And he found out
that he actually had people do this treatment.
- Right. - And actually
he lost business
'cause his surgeries...
- Right. - Surgeries went down...
- But the people were happy,
they had a shoulder fixed without surgery.
- This is called,
"Shoulder Pain? The Solution & Prevention."
- Right, so actually the part going up against the wall
is something Bob and I added
because we think it's a little beneficial.
- Right. - But you can do this
on a pull-up bar.
You'll start here where there's no traction
or pulling on your shoulders,
and then you slowly go down and see how it feels.
There will be some pain involved with this.
You may only hang for 10 seconds
at first. - So, what are
these called, Brad?
- Oh, those are my hands. - No.
- The Hanging Handles. - Right.
- Yeah, we do have, look below
and you'll see- - Not hanging.
- Yeah, we're hanging our bodies
through our wrists and hands.
- Right. - So I'm gonna go
only 50% maybe to start with. - Sure.
- I'm using my legs to control the amount of intensity
of the pressure on the shoulders
and then 10 to 20 seconds,
you wanna work up to 30 seconds,
or even a minute. - Right.
And Dr. Kirsch talks about people
hanging for maintenance- - Right, a long time.
- A long time,
but I'm telling ya- - Right.
- I'm not going there.
- I don't know
of anybody- - I do this on
a regular basis. - That does it a long time.
- Yeah, what'd you say I couldn't hear you?
- Oh, I don't know of anybody
who did it for a long time.
- No, with the exception of in the book.
- Right.
- The guy said he was going for five minutes.
- And he was a big guy.
- Yeah, so I go to the point where I go full weight
like this now for maintenance,
but if you're working on your impingement
you may start this and it may take a week,
or two weeks, or more, before it improves,
but you'll feel improvement
along the way. - And you can do it
throughout the day. - Exactly.
- More than once.
- Okay, next one is going to be the Statue of Liberty,
which actually I coined this,
it's a treatment that is similar to the hanging,
but you don't need to hang.
You do need a stick, four to five,
probably five feet long is gonna be better.
We use a Booyah Stik
it works really well.
You don't need one you can use
a broom handle. - A pogo stick, right.
- A piece of doweling,
a piece of PVC pipe from the hardware store.
One thing that's important is that the stick does not slide.
Whether you start with it on the floor, or you put it
on the chair like this. - Right.
- So the idea is, is we want to bring the hand
up on the PVC- - As far as possible.
- On this stick as far as you can
and then we wanna stretch it
similar to the hanging exercise.
Now when I lean forward,
Bob's doing it from that position
up on his seat pan, or on the table there,
you'll feel the shoulder being stretched
giving it some traction.
The higher you go...
- You can walk your way up.
- Yep, now I've got it on the floor,
I'm as high as I can go and it's like,
ah, that's not enough,
well then just bring it up to the chair.
As long as this end does not slide around
you're in good shape and then you can
really get more aggressive. - Again, this can be done
throughout the day. - Yep, you'll do
no more than 10 stretches
and you could hold it longer if you'd like,
10, 20, 30 seconds.
Again, it may be painful,
but it should not irritate it when you're done.
- Right, and you can really get
some torque on it. - Yes you can.
Don't overdo it, that's the big thing,
take your time with it day-to-day
and allow that to stretch out and help itself.
So now we're gonna go to another one.
Now again you're gonna need that same stick,
five feet long, it needs to be, relatively strong,
so if you have a broomstick
make sure it's not kinda rotted,
but Bob's gonna demonstrate.
This is one that Bob has figured out
that worked really well for his shoulder,
I do it now as well.
- So, this is the painful shoulder
and the palm is out- - That way.
- And the opposite arm the palm is forward
and you're not gonna hit yourself on the head
you're actually gonna go up
beside the head. - Let your wife do that.
- Yeah, and you're gonna actually bend up like this.
Now if your shoulder has a tendency to dislocate
you're not gonna do this one. - Yeah,
it should not be painful. - Right.
- I think the way to do this is with your painful arm
see how high you can reach.
If it's painful at this point do this stretch.
- And don't actually go like this.
- Yep. - You're gonna just
crank the arm. - Yep, do it
four or five times and then repeat this motion.
- Right. - If it's the right thing
it's gonna feel better
and it's gonna go higher with less pain,
then you know you got
the right stress- - Again,
you could do it throughout day.
- Right, exactly, moving on.
Okay, now an important component
of correcting that shoulder pain with impingement
is strengthening. - Right.
- Getting the rotator cuff to work properly again.
Two of the popular exercises of almost all therapists,
I think everyone gives these two,
one is scapular retraction.
It works really good if you have some bands,
anchor it to whatever you have a bed post,
we're using a wall anchor,
and we're going to pull back
and squeeze the shoulder blades together and down.
Think of putting your shoulder blades
into your- - Back pockets.
- Pockets, yep.
So they're going down and like this
and you're gonna do 10 to 15 of those
and then what I have my patients do right after that
is external rotation, this specifically
gets some posterior muscles.
I'm gonna have my elbow here,
a 90-degree bend- - At your side.
- And then I'm going to externally rotate it like this.
We're gonna do 10 to 15 of those.
If it's too easy the bands are wonderful
you just step farther away.
Nothing's happening with this hand
it's just there. - And you keep
the elbow in, Brad, right. - Yep, exactly.
Don't let this happen, don't let this happen,
two common mistakes, we're doing this.
Now something I just learned with my shoulder
which has been bothering me
for two years, Bob. - Right.
- Associated with my swimming habit,
is I found out I couldn't do this at all
because it was really painful right here
and it's been, it was going on for at least eight months
so I couldn't do my strengthening exercise.
So I found out what I did is I put my finger
right over that painful spot
and I kinda start pushing in there
and I found out I could do this.
My pain was at a 8/10 without the pressure,
put the pressure there, it went down to about a two,
and I started about two months ago
and now I don't need to put pressure there at all
and I can do my external rotation
and my shoulder's getting better as a result of it.
It's the Mulligan technique- - Wow!
- Basically, isn't it, wouldn't you say?
- Well, kinda. - Similar.
- Yeah. - All's I know
is it worked wonderful.
- So pass it on. - It was a game changer.
- Right. - So yeah,
I wanna pass it on, it's something you can try.
So, there you go,
stretch the shoulder out properly,
strengthen it and
don't sleep on it. - Right, yeah.
- So those are big,
game changers. - It'll get better.
- We really want your shoulders to be healthy,
fit, and pain free so that you too
can experience joy in your life
and you do not become- - (chuckling) Okay,
we're done. - Okay.