- All right.
Ladies, gentlemen, children, everyone out there.
We have Bob and I have treated thousands and thousands
of patients with shoulder pain.
- I'll count em out.
Yeah. Bursitis, impingement, rotator cuff problems.
And we're gonna show you the most effective exercises
to self treat your shoulders to get 'em better at home.
So hold on.
We'll get ready.
- 10 exercises.
- The big 10.
Yeah. We'll call it the big 10.
- Big 10
♪ Bob and Brad ♪
♪ the two most famous physical therapist. ♪
♪ On the internet ♪
- Okay. We're gonna show 10 exercises.
All 10 of them are not gonna be for your shoulder
but try 'em you'll know if they're good
because they're gonna feel good while you're doing 'em.
And afterwards, if any of 'em creates sharp pain,
stop it is not for your shoulder.
Wait till it gets better.
Let's start with number one.
The most benign.
- Benign? - Right.
- Ooh, that's a good word, Bob.
Yeah, so your shoulders really sore
and you don't want it to get stiff
and you cannot lift it up.
It hurts.
Typically you can do this pendulum or Codman's exercise
very commonly prescribed by therapists
and doctors. - Very relaxed.
- So this is a shoulder.
I always tell my patients just pretend
your arm is like jello and there's no muscles in it.
And to get it to move, you have to get your body
to move forward and backwards.
- It's like an elephant trunk.
- Yeah, elephant trunk.
And the elephant has got a very lax trunk.
- Right.
- And then right back and forth, right to left.
This should feel good.
It keeps the shoulder from getting tight.
- Right. - When it's tight
and sore and painful - And now it's doing circles.
Right? - Yep.
And you can do these for 10 to 30 seconds.
And then back, once it starts feeling better
and you can get down to the next exercises.
You don't have to continue this one.
- And you can do it throughout today.
Yep. Throughout the day, you can even do it off the side
on your chair if you want.
It doesn't work quite so well.
Now when it's feeling better, number two
simply take. - Stop, we'll stop.
- A ball.
Okay, this exercise is to get the arm to
start stretching so you can reach up again
take a ball like Bob has.
Or if you have a big exercise ball, it works well.
Excuse me.
Did you say sex exercise?
- Bob, it's a family show.
I wouldn't even consider saying that type of, okay.
- Second exercise.
- Second.
- Do you have a small ball or a big ball?
Grab the ball anyways.
Put one hand on there and roll it forward.
There you go now-.
- This one you can do a seated position or standing
- Right? And you can use both hands.
If the other one is still sore,
use the other one to kind of help stretch.
Just go to the point of a little bit of pain stretch.
No sharp pain work with it.
It may take a few days.
Do it for about 10 to 30 seconds and three times a day.
Okay, we'll go to number three.
Okay, number three is just to get the arm to come up.
You can either take your hand like Bob is doing.
Clasp them together. - Pray a little bit.
- Yeah, use the good shoulder to help the sore shoulder.
You can-. - Sore, good.
- Yeah. Really doesn't matter.
'Cause it's hard to tell.
- Right.
- On this it does matter.
This is my sore shoulder.
Grab a stick or a cane.
- Palm forward. - Yep.
- Back toward you. - Yep.
- Or if your thumbs are both pointing forward
then you know you doing it right.
- Right.
- And just this arm is gonna help this one go up as far as
comfortable, don't overdo it.
- Same with this one.
- Yeah, five to 10 repetitions.
Three times a day until you move on to the next one.
Okay.
Number four.
Simply get extension or the shoulder to go back.
It really works well to use a stick.
It doesn't have to be real long.
(indistinct)
Thumbs up.
- Yep. And then go behind you.
So if from the back side it's here, this is the one
being stretched behind you.
Don't let it come out to the side.
Like this.
Make sure it stays directly behind that shoulder
- And farther and farther if you can.
- Yep. I like this one.
I do this one just for maintenance.
All right.
It's like paddling a canoe.
Number five's coming up.
Okay, this one is the motion called internal rotation.
Or be able to get your hand up behind your back like this.
- Yeah. You'll find if it's painful it quite often.
Won't go up that high on the back.
- Right, don't push it too hard.
Just be gentle with it. - Right?
- You can use a stick or a belt.
If you have a belt, take it like this.
So you have a loop there
and then get it behind you like this.
- A slippery stick works better.
- Yeah. Something that has a little shine to it.
Same with a belt, a slippery belt.
'Cause it rubs on your clothing.
Don't do a bare back.
- [Bob] Don't get any slivers in your back.
- [Brad] Yeah, make sure you got a nice smooth
sliver-less stick.
There and you simply go up stretch
and back and do it about 10 repetitions.
Don't overdo it.
Do that-. - More and more
- Three times a day.
What?
- More and more.
- More and more next.
Okay, number six is the chicken wing.
This one is a little advanced.
Be cautious with it, but there will be a time.
Your shoulder's ready.
You do need a stick.
A longer stick.
- If you have rheumatoid arthritis
or if your shoulders tend to dislocate
- Right? - Don't do this one.
Yep, that double jointed thing.
Stay away from it.
So with this I tell people point their thumb
- Thumbs down, right?
- Grab the stick - One thumbs up.
- This is the arm that's getting stretched
down at the bottom.
Palm away from the body.
Like Bob said, thumb up.
- I'll give 'em a side view.
- Okay, and then you can do this.
Like we just did. - Right?
- To warm it up. - Warm up.
- And then gently pull down the top away from your head.
Don't-. - Miss the head, right?
- Don't bonk yourself like that.
And a gentle stretch pulling the arm away.
- Don't go like this.
- Yeah. Right?
Yeah. No.
- Move just the stick.
- Yep, no bowing.
Just the stick and about again, 10 repetitions
- And it bears repeating.
Do the ones that help.
Right? Don't don't do all 10 of these.
- Exactly right.
Coming up next.
And number seven, the statue of Liberty stretch
this is to get your arm to really extend up.
So you can do overhead work.
Take a stick four to five feet long.
- Do I need a torch?
- Yeah, well no Bob,
we really don't but you could.
But be careful so you can put it on the floor like this
or you can put it on your chair
or whatever you're sitting on.
- Especially if you're tall.
- Yep, make sure you have a rubber tip
on the bottom or you can have.
- Put it in a shoe.
- In a shoe.
Obviously the shoe's not on your foot, just the shoe.
Then you put it in there.
So it doesn't slide on the floor.
- Right. - Or damage anything.
And you simply grab up as high as you can.
You're gonna hold tight.
You're not gonna let your hand slip down
and simply lean forward.
And it's amazing.
The stretch and the pull, the traction you get.
- The decompression.
- Yep. It really works that shoulder.
And then you're just gonna work it as tolerated.
If you get sharp pain, don't go that far.
- You try to keep a little farther
after you do it a few times.
Yep.
- And here you're on the chair.
I could go out here.
Again, if you have a hard chair,
it's gonna slip around.
You can put the shoe there
and put your stick right where your heel.
- I've had patients that love this one Brad.
- Yep.
Stretch.
My first one I did patient.
I use this on a number of years ago.
He was a 13 year old pitcher for hardball.
- Gotcha.
- And he need that overhead
and it worked really well with him.
So. - Great.
- Very good.
We'll go to number eight.
Okay. The last two exercises are strengthening exercises.
By this time you're able to reach fairly high
above your head without pain.
- Last three
- Three. Okay.
You're right.
Thank you Bob.
You can do this.
Bob's gonna do the Ws.
You can do it with resistance, with a band like this.
- What's nice.
You can do this in your chair
Office chair.
- Yeah, exactly.
- See the W for win.
- Now, going like this.
Isn't the best way to do it with resistance.
I'll show you a better way, but make sure you
- You squeeze the shoulder blades together.
- Yeah, right back there.
You're trying to touch 'em together.
If you can take your band and anchor it around something
we use a wall anchor on the wall.
You can use the door.
You can use a handrail.
Where is that thing?
Yeah, here it is.
This usually comes.
- Oh sure.
- With these, you can put that in the door
and then you simply get resistance.
It really is helpful to add that resistance.
Once you get strong enough, 10 repetitions is a good number
to go to like the rest of them.
Okay. Now we're gonna go to number nine.
- All right.
- Okay. Number nine.
This is specific to one of the rotator cuff muscles
your external rotators, which goes this direction.
- Right?
Elbow stays by the rib cage.
It doesn't move.
It doesn't come out.
It doesn't go like this.
And we have this motion.
You can do it lying on your side.
Like Bob is doing with a weight.
He's got a dumbbell there.
Notice his elbow position stays right there on the elbow.
It's a nice way to do it.
If you have bands and you have the anchor
that goes in the door,
it would connect up like this
and you close the door.
You know, if you have a setup with a wall anchor
it works well.
I'm gonna put it in there.
This one's not doing anything.
My left arm is doing the exercise
- And keep it in.
- Yep. Ah, you know, if you got something like anything
just squeeze it in with your elbow.
- Right?
- So now that forces me.
If this drops out, that means my elbow
got too far away from my body.
Keep it in.
I've done that with a lot of times with patients,
I put a towel roll in there.
- Now these are small muscles.
So you don't need much weight or resistance.
- Right? I can already feel that muscle at super
wait, no, it's-.
- Terry's minor.
Terry's major.
- Yeah that external rotator getting tighter.
It's a small muscle, but
- Yeah infer spas, spinatus.
- Yes. Very critical.
All right next
Last but not least.
This is actually probably one of those exercises
that really gets skipped.
Bob wouldn't you agree?
- Right.
- We wanna strengthen the muscles that
stabilize the scapula, shoulder blade.
- Shoulder blade.
- You can start-.
- Very important.
- Yep, you can start beginning like this against the wall.
Your elbows must stay locked.
Don't bend them.
Lock 'em and then all the motion comes
from the shoulder blades.
- You can do it a quadriped position too.
- Yep.
There we go.
A lot of motion.
It's amazing how much the shoulder blades actually slide
across the rib cage and that's critical for activities
with your shoulders.
So make sure you get that one in for sure as well.
Bob, that was 10.
The big 10.
Not only was it the big 10, but it was the big 10.
- There we go.
- There you go, good luck with your shoulders.
They will get better.
They will improve.
And I don't know what else to say
- Have fun.