♪ Bob and Brad ♪
♪ The two most famous physical therapist ♪
♪ On the internet. ♪
- Booyah, booyah, booyah
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapist on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about
the best shoulder stretches ever.
Booyah strong.
- There ya go, Bob. Say no more.
- I won't.
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Is that what you want me to do?
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- There ya go, Bob.
- Also, you can join us on our social media challenge,
'cause right now, once again,
we here are givin' away a sleep ovation mattress.
- Seven hundred tiny mattresses in one.
Right? There ya go.
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If you want to see the contest
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after we came back from vacation.
- Ya, that happens.
- Now, we got Instagram, we got Twitter.
What 'ave we got?
- We got a whole bunch of stuff, Bob.
- Alright Brad, you take it away.
This is your baby.
- [Brad] Oh, that's right. I forgot about that.
Okay, so ya know, you do not have to have a booyah stick,
but you do need have a stick
that's four or five feet long.
Somethin' that's substantial, won't break,
doesn't have slivers in it.
Uh, it, ya know, so anyways.
It, so I'm gonna give ya a couple minutes
to run into the kitchen or the garage
and get somethin' if you don't have one of these.
Okay, are you ready?
- Ya, we're ready. - Okay.
For the shoulder, we're gonna start out
with, get your arms about like this
and you can do this,
you're gonna have palms down, like this.
And simply go above your head
and I'm gonna show the profile
and them bring it down behind your head.
- To go behind, you may have to go wider.
I mean, if you're not used to, ya know,
I actually go, real wide, like this
and I take it all the way back, like that.
- He's got quite a wing span.
He's got that six and a half foot thing goin' on.
- So I go like that even.
- Now one thing, that is important.
Do not let your head go forward.
If you're so tight, you have to bring your head forward
that's hard on the neck.
- Yeah, you want to be in good posture the entire time.
- Right, just, just don't go behind your head
if your shoulders are that tight.
They will loosen up after you do this program
ya know, for a few weeks.
- You might only be able to do this, to start off with.
And so be it|. - Yeah, yeah.
- Then eventually you want to work to the point
where you can get back like that.
- None of these should create any pain.
They should feel like a nice, healthy stretch, by the way.
If they do create pain, you'll skip that one.
- So do that five times.
- Alright, now the next one is like this.
Okay. And you're gonna have to put it
behind your buttocks there
and palms can be down or palms can be this way.
Whichever way feels more comfortable.
- Palms forward or backward.
- There ya go.
Good posture and straight behind.
We're not doing this, okay.
I mean I'm doing it now,
but you don't want to do that.
We want to go back like this.
And you can play with the distance
on how far your hands are,
if they're closer or wider.
Do what's comfortable, get those shoulders.
This is a great, all these are great for the posture.
As well, as the shoulder.
Good maintenance exercises.
If you have shoulder problems,
then these may or may not work, it depends.
- If they're pain free, you can do 'em.
- There ya go, right.
- But if they're not pain free,
or if there's a slight amount of pain,
you want to make sure that it actually feels
better after you're doin' it.
- There ya go, right.
Just a little qualification there.
We want to make sure we are qualified for the stretches.
Now this one you do need to have a chair.
And it's best to have a firm,
relatively firm chair that you're sittin' on.
This one we call the Statue of Liberty stretch.
I think I coined that. - You did.
- At this point ya put - You had a thirteen year old
basketball student? - Yeah, right.
And over head shooting. Like overhead.
Painful on the shoulders.
We got 'im goin' and this is what we used
for one of his stretches.
To get that shoulder in shape.
So here ya put it vertical.
Right next to your right hip,
if it happens to be the right shoulder.
And then you reach up, as high as you can.
Grab ahold of it and simply lean forward
and off to the right, slightly.
- I'll go to the side. - There ya go.
- Is that your good side, Bob? - There is no good side.
- There is no good side, on Bob's face.
There ya go and stretch.
And it is amazing how much control
and force that you can get on that shoulder.
And you should be relaxed
and again, it should not be painful.
It should feel like a good stretch.
- That's one thing I do like about the Booyah stick,
it's really easy to grasp.
I mean, it's, it's got like a sticky nature to it, almost.
- It does, but not too sticky. - Not too sticky.
(laughing)
- And you're probably gonna want
to do this on both shoulders, just so ya equal out.
Otherwise one arm gets longer than the other.
That was a joke.
Okay, we're gonna do the Statue of Liberty.
All these you can do, ya know, three to five times
on each arm if you're doin' it that way.
Or three to five times the other way,
if it's both at the same time.
What's the other one, Bob?
- Well you can do single shoulder extension.
You can go, there's a couple ways you can do that.
You can do it almost like you're rowing a boat.
- Right. - Or canoe, is that?
And you're gonna bring it back like this.
- So this is the arm that getting the,
'cause some people don't know what extension is.
- Sure. And I got the palm down
and again you want to be in good posture,
while you're doing this and bring it back.
Brad, you can show a different way to do it, right?
- Right, well just show 'em palm up
and just in case, see he's talkin' about this hand.
That would be considered palm up
and then, or palm down, whichever way the palm is facing.
And the same with this one.
You can just put the stick back behind you here.
I'm gonna have good posture
and I'm gonna raise my hand up, like this.
My, now my thumb is pointed down, towards the floor,
that works best for me.
And I simply squat and that stretches
that shoulder out in this direction.
And I could do it palm up.
It doesn't feel very good for me.
Yeah, I would not do this.
- Yeah, there's generally one direction
that feels a lot better.
- Right, this is much better
and you can squat, ya know, five maybe ten times.
Gives a nice stretch to the shoulder and the bicep.
Next one, chicken wing? - Chicken wing.
This is Bob's patented exercise.
- That's right, so you're gonna
go behind your back like this.
I'm gonna stretch, this one is the one,
the arm, the shoulder I'm actually stretching
and I'm gonna grab on
and I'm goin' off to the side of the head here.
Otherwise I'd hit my head. - Right.
- So I go off to the side of the head.
I pull it up and then I pull it forward.
That's the key. - Right.
- You pull it up and then you bend it forward, like this.
- Now, this ya know, if ya got tight shoulders
or ya know, this should feel like a good stretch.
It shouldn't irritate it.
If it does or it start, any sharp pain at all,
stop it, your shoulder's not ready for it.
Let it improve.
- Well, I'll tell ya, I've had
a couple miraculous results from this.
We had one swimmer that uh, contacted us,
he swims, D1 - Yep.
- And he was going to the big ten championships.
- So that's college level.
- Yeah, and he actually said that he was not able to swim.
He started doing this and he actually
was gonna be able swim in the championships
because of this. - Wow.
- He may go to the Olympics. - Yep.
- And he better remember us.
- Yeah, now one thing about this one is
you might find it's hard to get to the stick
when you first do this.
So, so you just, you just get it there.
And if ya gotta, if ya gotta itch on your back
you go like this and it itches it too.
Just a little benefit, okay.
- Alright and we have one more, Brad?
- Ah yes, this is a nice one.
I'm gonna stagger, so we don't hit each other.
But hands, whatever distance,
you'll find with some practice, once you do this.
Overhead like this
and then simply go to one side
and if you pull with this hand, the one lower
you'll get a nice Latissimus Dorsi stretch,
as well as in the, some of the low back muscles.
And like with me, I don't do too much
bending in my low back because my back
does not tolerate that.
So I'm you, trying to keep more straight
but you can lean and get more of a stretch.
If that works for your body.
You're just gonna do at this,
not too fast, nice relaxed.
I didn't mention, all of these,
think about relaxed breathing,
in your nose, out your mouth,
the whole stretch routine will become much more beneficial.
- And really, ideally, at the end
uh, I mean, your shoulders should feel great.
I mean, my feel nice and loosened up now
and it feels like it's ready to go, so.
- I mean, if you were gonna,
Bob, just relax with that stick.
Anyways, I think, I think they've had enough of us.
- Alright, thanks Booyah - Oh yeah.