♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
(music ends)
- Hi folks, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- Toger - together we we are the
most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- Stumbled on my words a little bit there, Brad.
Today, Brad, we're gonna talk
about shoulder strengthening using the bands
and using the wall anchor.
If you haven't got one already, what are you thinking?
Go out and get one.
Because this is really gonna help your rehab
with any shoulder.
I can tell you that this is, this is almost indispensable,
- Right, it really comes from different angles, literally.
And does what it needs to do.
And this video illustrate why.
- Yeah, you can feel secure
that the bands aren't gonna let loose from, you know,
if you have it in a doorway or something.
These bands, these anchors are anchored into the wall
into the studs.
- Right?
- So you could hang on this, that we've done this before
where Brad and I have hung on these things.
- Yeah. That's over 400 pounds.
- Beginner to advanced, we're gonna do.
And we got fifteen of them
and not meaning that you need to do all these,
but you can, kind of, pick and choose
which ones might be good for you and,
and your shoulder rehabilitation.
- Right. Depends on your needs.
But Bob, there are people out there.
- If you are new to our channel
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Because Brad and I, all this week,
we're giving out those positive vibes
to anybody who like us.
I mean, you're gonna have a great week if you like us.
- Yeah. There is no doubt.
You're gonna probably win the lottery
or something of that nature.
- All right. first one, Brad.
With all strengthening of the shoulder
you really gotta get to the point
where we call the core of the shoulder
- Hm.
- and what supports the shoulder are the shoulder blades.
- Right here and here.
- Yeah. You gotta have those things.
If they're, if they're winging it and they're not
giving the support for the shoulder
you don't have a good stable shoulder.
- Right. It's the foundation.
- So three simple exercises with this.
You're gonna use the upper,
the upper clip is basically right.
- Anchor
- Upper anchor. Yeah.
Well I guess we call 'em clips too.
These go on here very easily.
There's different ways to put 'em in.
You can put 'em in through the middle like this
and up like this
and then it actually helps stop it from sliding.
- Sure. One to, yeah
- Brad's got a whole million ways of doing these things
but in this case here
I just need to go off the top like this
- Yeah. - and it's all ready to go.
So the first one we're gonna do is go ahead and
I'm gonna go ahead and do what is a field goal.
So I'm doing this shape like this, Brad.
- So you look like a field goal.
- Yep.
- Except for your head is in the middle.
- Well, yeah.
And, and I guess it's also the Brett Favre touchdown, right?
Isn't that how you used to always do that?
- Well, I guess so.
- I'm surprised you would mention that being a Viking fan.
- Well, he played for us for a while, remember?
- Oh, that's right. I forgot about that.
Those were the dark years.
- (chuckles)
- Go up like this. There you go.
- Okay. - I like it like that.
- Am I getting it better now? - There.
See, you can see the wrinkles. - Yeah.
- I don't know if you can turn, turn this.
There you go, Bob.
See, he's getting those scapulas to come together
and make those, those traps work, so.
- To be honest, when I do these, Brad,
I don't mean to cut you off,
- Oh yeah.
- but I actually, I actually
I actually put 'em in place first.
- So you establish good posture.
- Yeah. And I hold them there - Okay.
- while I'm doing these.
- Yeah.
- I don't go like this and like this.
I keep 'em there
- Sure.
- the whole time.
And so they're really working as a postural muscle in it
- Right. Right.
- and working really well.
So that's, that's the field goal one.
The next one's gonna be the cross.
- Sure. Like the iron cross
- Yeah.
- when you hang out on the, yeah.
- That was beyond my capabilities, I'm sure.
- Yeah, I never could iron cross myself either.
- So
- There ya go.
- Same thing. I'm trying to keep the shoulder blades
- Turn right towards it. You can do that at any angle.
- Yeah.
- That's the beauty of the band and the wall anchor.
You can go different angles
- Now I'll tell you when you go way out like this, Brad,
that's a workout.
- Oh yeah.
There's a lot of leverage there.
- Yeah. There's a lot of leverage here.
You gotta use a band that's probably not as you know,
high intensity
- Look at this wingspan on this man,
- Yeah.
- he's really out there.
- Okay. And then last one to go into you, and you,
you need to take breaks between these sometimes
- Right.
- because these are tough.
I'm gonna go ahead and do a reverse Y.
So I'm going down like this.
Reverse Y.
Same thing. I'm trying to hold the shoulder blades back
and tight against my body
- Yeah.
- the whole time.
- Now, sometimes I actually move my shoulder blades
on purpose because I want to get the scapulas moving, so
- You can do it either way.
It's just how I prefer it. And usually I'm right.
- Ah (laughs)
- No, never.
- It depends on the individual. It really does.
- Yeah.
- But one way or another, we wanna to get that good posture.
- Depends what you're trying to accomplish to some extent
- Sure.
- So Brad, do you wanna show shoulder external rotation?
This is one of our ones that we really
it's almost a part of any shoulder rehab.
You do wanna include this one.
- I thought you'd never ask.
I need to go from, from this side.
I need to just change it so it doesn't slip
cause I'm only gonna use one.
So I just go like that.
See, now I can just use one and it's not gonna slip through.
I'm going to take a towel roll or just folded up towel.
Put it right here in my elbow between the elbow and my ribs.
And then I'm gonna do the motion like this
90 degree bend in the elbow, out like this.
And this is a really good, this is like the
the benchmark for rotator cuff strength.
- Now you can do it one of two ways.
You can start on the stomach here and just go out to neutral
- Yeah.
- or you can go all the way out.
Depending on what you're trying to accomplish.
- Right.
If you have a shoulder injury
you're gonna go pain free range of motion.
Sometimes it hurts when you get way out here.
So you just work where you can go pain free.
All these we're looking at, breathing, be relaxed,
and 10 to 15 repetitions. Right, Bob?
- Yeah. And these are, these are small muscles.
So you don't wanna go crazy on these.
And that's why I don't like the use big, heavy weights.
That's why the bands work really nice because
- Right.
Well you can adjust the resistance, you know here.
And if I go out here, the resistance quite a bit more
this is too much for me.
- Right.
- But I'm going here.
And that's the beauty of the band, Bob,
it's so variable and reliable.
- So this is helping strengthen that rotator cuff
which is helping hold the head of the humerus down
in the socket.
- Right.
- Which helps prevent impingement and all sorts
of issues that come up
when it's get a sloppy shoulder down there.
- Yeah. Like I said, it is one of the, the,
the key benchmark exercise.
- Why don't you go ahead
and jump right into internal rotation too, Brad.
- Oh yeah. Say no more. Now internal I'm gonna use both
because you're typically quite a bit stronger
going in like this.
I'll put the towel there and I'm gonna go in here
and make sure you don't come down here to the belt line.
It should go just above the belly button and out.
And I'm gonna keep my elbow at that 90 degrees.
Now, if that falls out like that
then I know my elbow got too far away from my body
and I'm not being specific to the muscle group I want to be.
- [Bob] I brought this up before.
Same thing in golf.
A lot of times golfers will put a glove behind,
underneath their elbow to keep their elbow in when they,
so they don't get the flying elbow when they're swinging.
- Sure.
So you're working good form as, you know,
- That's right.
- That is.
And the nice thing about the band is
you can move your wrist so freely.
You're not locked in.
It really works well.
- All right, I'm going go to the next one, Brad.
Just plain old shoulder flexion.
Brad and I both agree, we like to go up just to 90.
We don't like to work it all the way up.
You can.
- Yep.
- I mean, we won't disagree with you, but
- We're a therapists, and we work with a lot
of injured shoulders
and that's the area that injured shoulder gets irritated.
- A lot of impingement.
- Hm.
- So you can - nice about these bands, Brad,
with the handles, you can actually go thumb up like this
and just work it, like this here, and posture.
- And you know, if the thumb is up, you have less chance
for impingement.
So it's a really safe way to strengthen this way.
Nice job, Bob.
- Again, small muscle, long lever arm.
So not a lot of stress I usually try not to put on it.
- Right.
Notice he's going from the low anchor
because it's a better angle with that particular movement.
- I'm gonna go right into abduction.
You know, if I wanna do this one
I have to face it against - away from the camera.
So I'm gonna go ahead and do - show my left arm.
Same thing.
I'm gonna go thumb up and I'm gonna go out to the abduction.
- Sure.
- Again, small muscle, long lever arm.
So I'm gonna actually use kind of a low level
of resistance here.
- Right
- All right.
Are you ready for doing some PNF patterns, Brad?
- Ah, so any therapist out there you're gonna remember
PNF.
- Proprioceptive Neuromuscular Facilitation.
So these are kind of advanced patterns that can help after,
well, we often use it with people after a stroke.
- Right.
- But, but they're called functional patterns
and they seem to be enhanced by the pattern.
The, the nerve facilitates the nerves and,
- Right.
The natural motion of the body that the,
the mind just kind of got set in.
Should I start with the first one?
- Yeah. - Why don't you do a D1.
I'm sorry.
I put that down, Brad.
- Oh. - I didn't hang it up there.
- See.
- This is Brad, he wants - he plays housekeeper here.
- Well, I don't like to bend over all the time.
I like it handy right there.
You don't have to bend. That's nice.
Okay.
- He's doing D1 flexions.
So be starting palm down.
- Like this?
- Yep.
- And you can see, I rotate the hand.
Now this seems really technical
and maybe pitiful for some people, but as a therapist
that makes a big difference on how,
that's how the body naturally works.
- Yeah.
- The firing, where the muscles fire
from the neurological point of view.
- Yep.
- So he's bringing up and across.
[Both] There we go.
- So you go right up bicep to the mouth, palm up here
like you're gonna talk on the phone on that side.
That's how we remembered it in school, Bob.
- Oh, nice.
- Yeah. We had to memorize all these things.
- Okay.
- All right.
Now you're gonna go D1 extension and high left hand.
- Oh
- Left hand. Yep. There you go.
Now this one, the palm is here facing away from video
from the camera.
And I'm gonna go down and palm is gonna go behind me.
So here and here.
So you rotate the palm.
Boom.
- Perfect, Brad.
- Boom.
Oh, thank you, Bob.
- Just like you're in school.
Just like you're back in school, isn't it good.
All right.
- Again same thing, 10 to 15 repetitions of these.
- All right. I'm gonna do what is called D2 flexion now.
So I'm starting low on this side.
Now you, you know if you compare the two,
you'll see the difference.
But I'm starting palm again, away from you.
And I'm going palm facing you now.
Palm away, palm facing.
Brad had to think about that for a minute
whether or not it's right.
Thumb up, right?
- [Brad] Yeah. The thumb always helps me.
- (chuckles)
- [Brad] Cause I know your thumb's gonna be up there.
- All right.
Again, kind of a neat pattern.
- [Brad] Yeah.
- Really functional and and helps strengthen a lot
of muscles at the same time.
- [Brad] Right. You're not going across the midline
of the body is a key aspect of this.
- All right, next one is, this is actually D2 extension
is I'm gonna go down like this now.
So again, palm thumb up, but I'm going to palm facing away.
Palm facing you, palm facing away.
Does that seem right, Brad?
- Sure, Bob.
- (laughs)
It's right.
- Yeah.
These PNF patterns,
not all therapists use 'em as much as other ones.
So I'm one that does not because I have success
with my other ways.
- Sure. Okay. Internal rotation, Brad, at 90 degrees.
- Oh yeah.
- You wanna do that one?
- This is for throwers.
- Yep.
- All right. So for this one
I think I'm gonna switch this just a little bit
because I need an orange band
cause it's a little less resistance.
There we go.
And we're gonna go at 90 degree shoulder here
90 degree in the elbow. So we got a 90 and a 90.
And if you're a thrower, whether baseball, softball,
javelin, this is a nice exercise
for those small rotator cuff muscles to strengthen them.
And I'm not doing this.
My elbow stays still and I rotate.
- Yeah. All the rotation occurs right there.
- On that plane.
Of course we wanna work the opposite muscle as well, so
- Here, let me grab onto it, Brad.
I'll do it.
- Okay.
- So it's facing
- Sure.
- So the same thing at a level here
and this arm is going like this.
I don't have a lot of rotation there, do I?
- Go ahead and bring it all the way down to here.
- Oh yeah, there we go.
- (chuckles)
- I was gonna say, I can, you can go all the way this way.
- Right past neutral either.
- I'll go this way and just go up to neutral.
- Yeah.
See how Bob just moves back to increase the resistance.
It's very nice.
- Yep. Works out really well.
Okay, Brad, I think you're up for chest strengthening.
- Oh, all right.
Chest. Let's see, I'm going to
- Now this, these, the chest muscle, you know,
pectoralis major, this is a powerful muscle.
So this is why Brad's using actually two bands.
- Right.
- And I just hook 'em up there and,
now I'm gonna work the lower pec muscles here.
- [Bob] Now these are ones you'd use your wall anchor for
- Yep. This is one of them in my set.
And then after I do this, I have my set already to go.
So I can go to my horizontal ones.
I'm gonna switch 'em here. It's no big deal.
Cause I, I want to get the mid, the mid fibers as well.
And I also go from the bottom.
I won't take the time to do that here.
But this is probably where a lot
of people would go is where they're coming out horizontal.
- [Bob] Yeah, exactly.
It's kinda like the bench press
but you get really good range on this.
- Yes. Yep.
Don't go back too far.
Again, 10 to 12 is what I like to do with these
- [Bob] Look how he switches his legs.
- You can do up to 15.
- [Bob] He goes this way and this way.
- Yeah, for some reason I like having motion because
- [Bob] Yeah.
- That's what happens when you play a sport you don't
- [Bob] Right.
- play with your body stationary, you move.
And if you wanna work on your balance you go one leg
and then hold it like this.
This is a cool thing to do.
It really works at left ankle right now.
- [Bob] Real quickly, Brad,
you gotta show your swimming one.
- Oh yeah.
- [Bob] I know we've been out, we're running long here
- Yeah
- [Bob] but go ahead and show the swimming one.
- The reason I love the swimming one
cause I always time myself when I swim.
Just because it makes a little more entertaining for me.
But when I started doing this,
cause I hadn't swim for about 15 years steady now.
Now when I start doing this exercise
I bend over and I pull just like pulling through the water
and if you're a swimmer you know exactly what I mean.
I do three sets of 10 of these on each arm
three days a week
and I cut my a hundred yard swim by 10 seconds.
- [Bob] That's really amazing at your age, Brad.
- Yeah. I mean...
- It is, actually.
- [Bob] It really is, I mean..
- I'm almost 55 or 6 or something like that.
- [Bob] I'm not joshing here
I'm actually being respectful.
Believe it or not, Brad.
- Thank you, Bob, that's a, that's a new one.
- All right. Thanks. We're running long, Brad.
- Is it late? - We gotta cut it off.
- Oh my God, it is late. No one will be watching that one.
- Thanks for watching.