- Hi, Bob Schrupp, physical therapist.
- Hi, Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- Well, in our opinion, of course.
- Brad, as I mentioned on our last video,
we had someone that requested that we show, maybe,
proper strokes or proper things you can do
to help prevent impingement or lessen the problems
that you might have with impingement while swimming.
- Right.
- And you're the swimmer.
- Right.
- So we already showed a video on how to do some exercise
or proper swimming in the water.
And I'll put that right here
and now we're gonna show some exercises you can do
out of the water to help prevent impingement.
- Right.
- But specifically - So impingement,
- for swimming. - Right. Impingement,
He's talking about shoulder pain,
- Right. - shoulder pain from swimming.
And usually from people who do "The Crawl", you know?
Swim the typical swim, where you,
I call it "The Crawl".
There's the "Australian crawl"
or whatever some people call it,
but I've got the arm here.
And of course the shoulder joint,
the head of the humerus,
which is the cause
- of the problem.
- We'll show that at the end, Brad.
Why don't we show them the exercises first?
- Okay, exercise, let's get right to it.
- Okay,
TheraBand.
I like to use the best for swimming.
You can use weights for some of these
but we're gonna go through a TheraBand
or a tube. - It's Theratubing there.
- Yep, Theratube.
You can buy this anywhere.
Bob, I want you to stand right there
and hold this. - Okay. I'll be your wall.
- Okay. Normally you'll put the tube around a doorknob,
if you're at home or if you have a bar
or something in your,
wherever you do your workouts
that you can hold the therapy tubing
or get your spouse to do this
or your children.
Pull like this and you're gonna do external rotation.
Just like this.
- The arm is at a right angle.
- Yep. - The elbow is.
- Right. Okay.
Elbow stays by your body,
okay. - into the side.
- Don't do this. This is common.
Give a little more tube, Bob.
- Okay. Sure.
- This is a common mistake.
This is a common mistake.
You wanna bring it in here.
And this is working the rotator cuff muscle
that's gonna help stabilize that shoulder with swimming.
Okay. You're gonna do 10 to 15 of these.
And then right away, you're gonna go in
and we're gonna use that same TheraBand
and we're gonna pull back like this.
Now what's going on is what's happening in the shoulders,
not with my hands.
Watch it bring right up to here, to the shoulders.
And see how I'm squeezing my shoulders back
and down at the same time.
So great shoulder girdle strengthening and exercise
and it's great for your posture.
And it's gonna help you with your swimming
to keep that joint where it needs to be
while you're doing your stroke.
- One cue you may think of is
that you're actually squeezing
your shoulder blades together and down.
So as his blades are coming together and pushing down
if you can, down.
- Okay, the next one.
- That's exercise #2.
- #2 and the third one,
why don't you go over there?
- Okay. - This one,
you're gonna need something to lay on
or you can use a stability ball, exercise ball
and go prone or stomach down, okay.
- And then you need to find another end.
Well, you're gonna take that.
Go over there.
You're gonna attach that end to the wall
or a heavy table or a chair,
or have somebody hold it like Bob is,
if he can do that
and Bob you need to get down lower with that.
- Okay. - Okay.
Now that stroke, when you swim
and you pull through right through here,
you're gonna strengthen that in this position.
So you're simulating the activity that you're doing
and you're just gonna pull down to here and back up
pull down to here and back up.
And you don't want to get way up high like that
because that's gonna help that impingement,
if there is some.
We're just gonna keep it just above the shoulder and here
and you can see where that's gonna strengthen the muscles
and make your swim better and your shoulder stronger.
So you're simulating the movement of the activity
which is a really good way to exercise.
So those are the three.
And now we're gonna talk about impingement
that Bob talked about in the beginning of the video
and look at the mechanics of what's really going on
in the skeleton part of your shoulder,
- You have the arm, Brad? - Arm! Oh!
- Oh there it, you're missing our arm.
- We've got the one arm skeleton here.
- This is the socket and this is the ball.
So it's a ball and socket joint.
And they fit in there.
And a lot of times where the pinching occurs is,
there's the tendons that come up from the muscles,
come up through this hole here.
And right here is a ligament that can put stress on,
can pinch the tendon.
And right here is a bone
that can pinch the tendon. - Right.
- So you have the bone right in here
in this place like this and picture this ligament
or tendon there, and just gets pinched, pinched, pinched.
- And that pinching occurs when you're,
it might be too close.
But when you're reaching up over your head
for that swim stroke here and here
is where it's most likely to pinch and will pinch.
And that's exactly, as far as the skeletal,
the mechanics of it.
That's where those tissues are gonna get hit.
- But if you strengthen those muscles
that Brad is showing you how to strengthen,
that's gonna help keep that bone down in there
so it doesn't pinch as much. - Right.
It puts the bone in place
as opposed to having it right up
and hit that spot. - Right. Right.
- So I hope that all made sense.
It's a little complicated. - Right.
I mean, if we go into a technical terminology and say,
the caudal glide of the humoral head and the glenoid fossa,
that really throws people off.
- And the greater tuberosity and all that.
- Yeah, well. - We love those words though.
All right. Make sure if you haven't already,
we want you to subscribe and remember Brad,
we can fix just about anything but
- Except for a broken heart
but we're working at it. - That's right.
- I'm gonna take an online class
and then I'm gonna learn a little bit about that,
talk to my wife about it a little bit.