♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, Brad, we're going to go over
the Bob and Brad shoulder pain stretching program.
You should be doing this program along with the other video
called "The First Step You Must Take to Stop Shoulder Pain
"Permanently: Two Simple Exercises."
In that video, we're showing you how to improve your posture
and posture is such a big part of shoulder pain.
But in addition to that,
you're going to do these exercises.
At any one time, you're only doing two exercises
- So we're going to give options of up to five.
- Yeah.
- Go through them, see which one
your shoulder responds best to?
- Well, it's a progression.
- Okay.
- You start off with the one,
the one we're going to have you keep doing.
- Sure.
- And then the others, as you do one
if it seems to be doing pretty well equal to the other side
then you will progress to another one.
- A little more aggressive.
- Yeah, a little more aggressive.
And we'll have to go through all that.
With all these exercises,
we're going to have you do 10 reps.
- Ten.
- But the key to this is that you don't do it
just once a day.
You're doing it throughout the day.
- For sure.
- So a lot of times we recommend six to eight times a day.
And I can hear the yelling right now, Brad.
(laughs)
Like "I don't, who thinks I can do this six to eight,
"ten times a day?"
The thing is this won't take that long.
- One to two minutes!
- Yeah, one to two minutes, you got two exercises.
And if you're serious about getting rid of your pain,
that's how it's gonna, it's going to take.
- Right, it's just a matter of,
it's like anything in life.
You just have to be consistent with it.
- You have to put in the work.
- And things come along nicely.
- All right.
Also, we don't want you doing this exercise program
if your shoulder is prone to dislocations,
or if you have severe osteoporosis.
Now, what are the signs that this is working, Brad?
- The exercises? - Yes.
- When you start doing them, if the first one or two
are a little uncomfortable or painful,
but as you continue to do them
it feels better and better: thumbs up, that's a good sign.
- Right, it might even centralize.
- Right, or yeah, if the pain is running down your arm
and it feels like it goes more to one spot,
typically up here, it's a good sign.
Also, when you first do it the first day,
you may not want to do six times the first day.
- Right, right, very good point.
- Just do it once or twice and see how it responds
the next day when you get up.
Sometimes it's overdone.
- It's a delayed effect.
- A delayed effect, you don't feel the soreness
till the next day or so.
Once you did this two days in a row and it's feeling good,
that's when you ramp it up to that six times a day.
- You got the green light, then.
- That's right, exactly.
- All right, now you're going to need a Booyah Stik,
or you're going to need a broom handle or some type of pole.
What else would work, Brad, I don't know, something?
- Bob, If you got a piece of dial in,
it should be about a inch to inch and a half in diameter.
Have a something you can grip.
- A good grip to it, yeah.
- It's helpful if the ends have something that doesn't slip.
If you're doing it on carpet, it doesn't matter.
Or a chair that has some cushion,
because you're going to see the exercises,
it needs to grip where it's positioned at the bottom.
And this will all become clear as we show you.
- All right, exercise number one,
we call it the Statue of Liberty, named by Brad.
If you do hanging, which we are going to mention
in a different video, if you're doing a hanging program,
you can skip this one if you want.
If you like it, though, if this one feels better
than the hanging, do this.
- Bob, I just read a comment this morning.
Or was it last night?
Someone just thanked us, they said they got the book
from Dr. Kirsch, they've been doing our hanging program
as well as some of these.
And they said it just changed their life.
- Ooh!
- Because they were having shoulder problems.
And it was like, oh, it's nice to have the feedback.
- Fantastic!
- All right, so number one, Statue of Liberty:
You're going to go ahead and stick this on the chair.
What you're going to do is reach up, work your way up
as far as you can go with the arm.
Now for a lot of you, that may not be very far.
- Right.
- That might be this far to start off with.
- You could do this one on the floor.
- Yeah, you could start off this way.
- If you can't get up very high.
- Exactly, that's the way you're going to want to start,
if you can't give very high.
You're gonna work your way up,
oh, that's about it right there, kind of hurts.
And then you're going to start leaning forward.
As you lean forward, you're basically trying
to push the pole into the ground.
- Yeah.
- And what you're saying, Brad,
you had a patient that went like this, right?
- Well, yeah, I didn't emphasize that you have to grip
the Booyah Stik, and he was sliding down.
He thought that's what I meant.
So he came in the next visit and he was sliding down.
I said, "Oh, I'm sorry I didn't make myself clear."
You need to hold on to it.
And that gives you the stretch,
or what we call the flexion, on the shoulder.
- You're also trying to set the shoulder into the socket.
And that's why you need to push down.
- Yeah, I tell my patients sometimes,
imagine this is like a point of a spear
and you're trying to push it into the floor.
Obviously it's not that, but that's the motion.
- Yeah, if you were on a Lake and you were fishing,
like a frozen Lake, you know.
(laughs)
You could try to poke through the ice.
- They do that with sturgeon.
- Oh, do they?
- Yeah, on Lake Winnebago, they cut a big hole in the ice
and they spear sturgeon, it's a way to fish.
- Oh, cool.
So ten times of that.
Now the progression of this
is you can actually work your way up,
go a little bit higher.
And you know what, after you do a few repetitions
it might feel a little bit better
and you can maybe work your way up.
- Yup.
- Eventually you may get all the way onto the chair,
which I need to do, 'cause I got fairly long arms,
and I'm going to lean forward like this.
- And you know, if you don't need to reach higher,
you may not need to go that level,
depending on your level activity.
When called this the Statue of Liberty,
I had a 13 year old baseball thrower.
- Sure.
- He's a pitcher, and so he had to get really good throw.
- Right, he had to get motion.
- So he was really stretching it out,
and it works so well for him.
And I thought that's cool.
- Right.
- And I said, he looks like
the Statue of Liberty! - The Statue of Liberty!
- So that's how it got started.
- So that's the one, this is one of the exercises
you're going to keep doing.
- Sure.
- This is the one, the mainstain, mainstay.
- Stay, yeah.
- Okay, next one: shoulder extension.
I think I'm gonna go ahead and stand up for this one, Brad.
- Yeah, go ahead.
So extension is back behind you.
- Going back, yeah.
So what you're going to do, you're gonna grab with
this is the involved shoulder, the painful shoulder.
Non painful shoulder.
Palm going out, palm going in.
- There you go.
- And you're just going to gently work
at going back like this, keeping good posture,
always good posture.
- Take a deep breath and relax.
- And you're going to go to the point
where you feel some pain, like right here,
oh, it starts to pain... back off.
- Ahh, we should call this The Paddler.
Cause it's just same motion you do when you paddle a canoe.
- Well, I don't really want people going like this, though.
I want them to just going straight back.
- Well, it's modified, the modified paddler.
- The modified paddler.
- The sagittal paddling, the sagittal plane.
- Most people won't know what sagittal is.
- That's true.
- So 10 of those.
Now let's say that one's going fairly well.
Like it's almost similar to the other arm.
- Right, so you're saying if you reach back with this arm,
does the painful one go the same distance behind you?
- Yeah.
- Without doing this.
- If that's happening at this point,
then probably stop that one.
You're still doing the Statue of Liberty.
Now you're going to do shoulder internal rotation.
What you're going to find with a lot of people
with a painful shoulder, they won't be able
to bring their arm up like this.
- Right.
- In fact, a lot of times they get like here
and that's about it.
They can't go up the back like this.
This is shoulder internal rotation.
- So functionally, you need this to tuck your shirt in,
get your wallet out.
If you're wearing a brazier, to buckle that up.
So that's a really important motion.
- Yeah, it is.
And also just by improving this,
it improves a lot of the other motions too.
- Exactly.
- We always find it.
So you're going to take the stick, could be, again,
a broomstick, and I'm gonna bring it around my back
like this and I'm gonna grab onto it.
And I'm just going to work my way up as pain allows.
- So it's critical that you have the palm down here.
- Oh yeah, palm facing out.
- Facing out.
- Palm facing forward.
- So the top hand you would like,
if you grabbed your head with your palm,
that's the proper way.
And on the backside, the back of your hand
is going to hit yourself in the buttocks.
And then simply, I call this The Backscratcher.
Cause you know, the Booyah Stik actually rubs on your back
and if your back does itch, it feels good.
- Yeah, actually, and this is where
the Booyah Stik does work nice,
'cause it's so slippery, it slides up the back real easy.
- Yeah, so if you're using something else,
try to get something smooth.
And you need to do this with a shirt on.
- Yeah.
- I don't think many people
would do it with a shirt off anyways, but...
- Now, after a while, again, let's say you're getting
up fairly close to what the other one is doing.
- Mm-hmm.
- You going to show again, Brad?
- Right, so if this is your good hand,
you reach back and I have my patients say with your thumb
go right up your spine and kind of mark that.
Maybe get some help with someone that'll do it.
And the other one, if it goes to same level.
I've had people go higher with their sore one.
It's like, oh, we're clearly ready to go.
- Yeah, we're better.
We're better.
So now the next variation is
you're going to be in the same position.
Palm forward, palm back.
I'm going to have the stick a little bit off
to the side of my head, so it doesn't hit my head.
And what we're going to do is
we're going to bring it up a little bit
and then we're actually going to
bend it out a little bit, like this.
- Can you see that in the angle, okay?
- You don't move your body.
- Yeah.
- A lot of people do that. - Yeah.
- That's the one I find everybody does.
- Think of it going past your ear.
- Yeah.
- I feel my ear getting...
- And again, gentle, no pain.
We don't want any weird things happening
with your shoulder doing this.
- Yeah, this one is one where...
- It's a little more aggressive.
- Yeah, you need to be gentle with it.
- Yeah.
- No sharp pain whatsoever, just a gentle stretch.
Ten repetitions, like Bob mentioned.
- Once that is doing well,
you're going to finish this last one here.
And this one you can do in bed.
Certainly I'm going to lay on the floor.
Or lie on the floor, say it right, Brad.
- [Brad] Well, we got to make sure
our grammar is proper, Bob.
We are professionals.
- You're gonna grab palms down, and you gotta
work your way up like this as far as you can go.
So let's say this, again, is my involved shoulder,
painful shoulder. - [Brad] Sure.
- This one, the good shoulder, good arm,
is going to help the bad shoulder.
- [Brad] Yeah.
So I'm pushing it up a little bit,
because sometimes the closer you have,
the easier it is to do that.
- [Brad] Yup.
- After a while you could go further apart.
But you want to get to the point
where you're going all the way equal to the other one.
- You know, and actually Bob,
I'm showing it against the wall
as if I was laying on the floor.
But as you get stronger, you could do it on the wall.
- [Bob] Absolutely!
- And then you have a good reference,
and that helps your posture, as you're standing.
- [Bob] That is the progression.
You could go ahead and stand up and do it,
'cause then you're going against gravity.
- And you can like, I'm doing, I'm demonstrating.
Actually my left shoulder is a little tight.
If I go out, I can more easily go up to the wall
as I get closer and it's tighter.
So I would progress from here and slowly get tight,
you know, closer together.
- And once you hit that milestone,
you're probably ready for the strengthening program,
which is the next video we're going to do.
- Ah, good, good.
- Remember, go to Bob and Brad, go to the programs
and you'll see all the titles of the programs
for shoulder pain.
And make sure you subscribe to us, too.
- Absolutely!