♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hello, Brad Heineck, physical therapist.
And this is not Bob Schrupp, physical therapist.
Bob's on vacation this week.
So we have Mike Kenitz
from the Bob and Brad crew, helping us out.
We're very fortunate to have him with.
So we're excited to do this video today,
and we'll see how it goes, you know.
We haven't worked together yet on online, have we?
- We haven't worked together ever?
- Online! - Oh yeah, online, no.
- It's gonna be just like working with Bob.
- I think I've known you for eight years.
- Anyways, let's go on with the introduction here, Bob.
- Bob, I'm Mike.
You can check us out on Instagram, TikTok, and Twitter
for a 60 second version of our video.
You can find our giveaways on bobandbrad.com
or pinned to the top of our Facebook,
and this week we are giving away the knee glide.
- Right here, we have.
Great for after surgery exercises.
We've been using a lot with total knees and meniscus repair,
but this video is not about that.
This video is actually five gentle stretches
to stop shoulder pain and impingement.
This video is more for the acute
or the very painful shoulder,
or if you're elderly and you have a lot of arthritic pain,
and we wanna get that shoulder moving
without it having a frozen shoulder and get it healing
a little faster in the early phases.
So what we'd like to do, Mike,
just chime in whenever you want,
but we're gonna start out with a cold pack.
If your shoulder's really sore, and you can hardly move it,
Mike's got a real nice cold pack there.
If you get one that is gel filled,
you put it in the freezer,
and when you bring it out, it stays flexible.
I've had many patients bring one, a cold pack,
and they say, "Well, it's really hard and stiff
"when I bring it out."
They don't work so well.
- I would get a gel one, these are the iReliev ones.
They have small, medium, large sizes.
The large ones comes with the strap.
They're real easy.
It's pretty reasonably priced too.
So we can link some down below
if you wanna buy some from there.
Otherwise you can make your own homemade one too.
- I've actually, I've had my mom,
I've used our homemade ones.
We have a video on that, Bob and Brad: How,
or how is it, DYI your own Cold Pack
if you wanna make your own for a very small price.
The next thing is INSEAD's, you know, ibuprofen,
those types of things, across the counter meds.
Make sure you know that you can take them
if you're taking other meds.
Get that information from your doctor.
We don't get into that in too much detail.
Now, other thing is if you find yourself holding your arm
like this throughout the day
'cause it's so sore, get a sling.
- Yeah, you can also prop it up on a pillow.
If you do not have a sling, you can make a homemade sling,
but slings are pretty cheap nowadays.
You can find them anywhere.
I mean, Walmart, Walgreens, most places carry 'em now.
- You can walk around with the sling and let it rest.
You don't have to leave it on all day long,
but put it on to give it some rest time,
then take it off and, you know,
let it be active as tolerated.
And if there's sharp pains, get it back in the sling.
When laying down, Mike said a good point.
When you're in the seated position,
put a pillow in there.
Makes a big difference on the comfort level.
We need to keep this shoulder rested and pain-free in bed.
Now this is big, if you don't sleep well,
obviously you're not going to,
you wanna avoid rolling onto the shoulder.
That's gonna irritate it and set you back.
So try and lay on your back.
Let's say it's his right shoulder.
This is a good way to position it.
It's amazing what a pillow will do
to help the pain while sleeping.
If you are lying on your side--
- Go to the other side.
- There you go.
Then you can put the pillow there.
Now, Mike, let's pretend you've got the other shoulder
'cause I wanna show something that we oftentimes show.
We're gonna take this pillow,
but let's say you're gonna need three pillows here.
One for your head.
- Try not to lay on my pack here.
- Oh geez!
- There we go. - Yep, there ya go.
We wanna keep the volume going.
So lay down, like you got a,
pretend you got a pillow there, Mike.
- Okay, pretend pillow time.
- Put one pillow there and another pillow here.
You can get away with one pillow,
but it seems like two pillows work a lot better.
So you're gonna have to take pillows
from your husband or spouse or children.
Make sure you got enough pillows.
They can live without for a little bit.
- Or the dog pillow.
- No, no will not.
No, no taking from the dog.
- Oh, okay.
- All right, very good.
So those are really critical part aspects to treat
your shoulder in that really sore phase.
But once it gets to the point where he can start to move it
and it's not so painful anymore,
then you want to get it moving because it's going to help
the circulation and keep it from getting contracted
or have a frozen shoulder,
which is obviously no fun and not desirable.
Anything else, Mike, before we continue on?
We've got five different options for exercises.
- I am a physical therapist assistant.
I don't think we mentioned that.
I have worked with Bob and Brad for like eight years.
- Right, I thought it was more than that.
- No, been eight. I think Alex is at nine.
- Yeah, well thank you, I did forget that, to mention that.
Exercise number one, this is called
the pendulum or the Codman's.
I believe it was Dr. Codman who gets the credit for this.
Otherwise I always say the pendulum
because patients can remember that.
If this is this sore shoulder, you can show it from that
or any directions that you give to patients.
I always say, put your hand on a table or a chair
just to take pressure off your back
and allow your arm to completely relax,
just like it's a jello and it's just gonna hang there.
And the weight of your arm is going to create some gentle
traction on the muscles in your shoulder joint,
which allows them to relax.
And then you move your body.
Don't let your body be still and do this.
- That's the biggest problem I see
with most of the patients is they just
wiggle their arm around like this,
which is not what you want at all.
- Right, it takes a little practice.
You have to breathe, be relaxed, and just let your arm go.
You can go forward and backwards.
- Side to side like I am doing.
You can also do circles if you want.
- Yeah, when it feels better, you can do the circles.
It seems like a real little thing, but it helps.
Typically it feels really good when you do this.
If it does hurt, for some reason,
create pain, you're going to skip it.
It usually goes well.
Next one.
I call this one the praying exercise, praying flexion.
You'll see why, yep.
- It's also active assistive range of motion
for you therapists out there.
- Technically speaking, there you go.
Thank you Mike.
So I'll show the profile.
Mike will show the head on position.
The good arm helps the sore arm and you just go up
as far as tolerated.
Once it starts to hurt, then you go back down.
No sharp pain whatsoever, maybe a little stretch pain,
and then go back down.
So you might start out at shoulder level.
After a couple or three days of doing this,
you may be up to here and that's great.
Okay?
The next option, all of these are options.
Do which one works better for you.
Oh, what'd I do with that towel?
- Towel slide. - Towel slide.
- Behind you by the gold pack.
- Oh, there we go.
At the supper table or an end table, any table
about this level. - While you're eating.
- Not while you're eating, Mike.
You'd get it in the food and then there would be a mess.
- The table would be clean. - Put a towel.
If it's a smooth table, it works better.
Assuming this is my sore shoulder.
And you simply slide back.
This isn't that slippery.
So it doesn't work as well as I'd like it to.
You know, actually one option you do have,
we did mention the knee glide.
If you had one of these, this works really well.
And then you can put it up on an angle
and go uphill when it gets better.
But you probably don't have one of those.
You may, or you could get one or simply do this.
Now when it gets better, you connect you lean forward
and stretch, stretch, stretch that shoulder again.
Same rules, not, not pain,
just a gentle stretch and work it.
And all of these you're gonna do about 10 repetitions
three times a day, Mike.
- Yep, build it up over time.
Yu can go to 15 if some start getting easier than others.
- Now let's see, you want to show him the,
if you've got a cane or you can use a stick,
I'm going to use the Bulia stick.
Mike will show with the cane.
Go ahead, Mike.
- The first one is just flexion
or bringing the cane forward.
My arms are straight.
Go up to where the pain starts to occur and go back down.
Do not push it, do not make things worse.
Just go in a pain free range of motion.
- Good posture too, think about shoulders.
Or you can sit back in the chair, but do not be slumped.
The shoulder mechanics do not work very well at all.
If you have good posture, you'll have much better luck.
- This is similar to the prayer stretching or flexing we did
earlier, use the good arm to help the bad arm lift it, so.
- One little trick I use with some people.
If this is his sore shoulder, take this hand
and grab the cane on the end so the thumb is up.
Sometimes that gives a little more clearance
in the shoulder joint.
And you can try that.
If you get better range of motion with less pain, do that.
If using the stick like this,
you can grab over the top of it like this.
You can see it on this side better.
This is one of those little tricks.
Sometimes makes a difference,
sometimes not, depending on your injury.
- Another good one to do is out to the side,
then, some abductions.
- Oh sure.
- Just go what you can.
This is typically the hardest range
for people that have shoulder problems.
- I always work flexion first.
Abduction comes later.
- Sometimes scaption, kind of a 45 in between as well.
Some people, yeah, I mean, they'll get
to like here going abductions, especially--
- Yeah, they get stuck.
I don't get too concerned about that.
I always tell them it comes a time.
In front comes faster typically.
And finally, but not last.
- Internal external rotation.
We're doing them with the sticks?
- Yep, we'll do it this way.
- We just go side to side.
- Yep, elbows should be glued.
I always say keep your elbows glued to your ribs
like there's a strap around your elbows,
and we're just working that joint.
This is called internal and external rotation.
If your elbows come out like this,
it's not going to be effective, so take your time with it.
- Yeah, your elbows should always be bent with this.
As soon as you start straightening,
you're just using your tricep.
So focus on little rotations, they're not big movements.
- You been lifting weights, Mike?
- Sometimes. - Wow, I'm not used to that.
Bob's got these skinny little arms
and we got someone with some real pipes on him.
- Maybe it wasn't, maybe if he eats more meat
he'd have more muscles, I don't know.
- All right, so those are the exercises
you can do for a sore shoulder
that is going to get you in the right stuff to improve you.
And anything else Mike, are you?
- No I think those are all good basic
starting ones for people-- - I think we did all right.
- I think so.
We didn't crash and burn today, at least.
- Yeah, so good.
Very good, enjoy the day and be careful.
- Thanks for watching.
(upbeat music)