(lighthearted instrumental music)
(lighthearted instrumental music)

- Welcome, my friends, to the Bob and Brad Podcast,
- Welcome, my friends, to the Bob and Brad Podcast,

produced by Bob and Brad,
produced by Bob and Brad,

the two most famous physical therapists on the Internet.
the two most famous physical therapists on the Internet.

I am Bob, exactly one half of the Bob and Brad team.
I am Bob, exactly one half of the Bob and Brad team.

And today, my partner in crime is actually.
And today, my partner in crime is actually.

- Mike Kienitz, PT assistant.
- Mike Kienitz, PT assistant.

- Right, no Brad,
- Right, no Brad,

but we're gonna talk about today,
but we're gonna talk about today,

we're gonna talk about with Ross Clifford.
we're gonna talk about with Ross Clifford.

He is the author of the book, Mike, wanna say it?
He is the author of the book, Mike, wanna say it?

- "Build Your Own Bulletproof Body,"
- "Build Your Own Bulletproof Body,"

all body weight exercises, core stretches,
all body weight exercises, core stretches,

and foam rolling, as well.
and foam rolling, as well.

- You're gonna find this really interesting.
- You're gonna find this really interesting.

Here we go.
Here we go.

Welcome to the program, Ross Clifford.
Welcome to the program, Ross Clifford.

So, I'm a big fan of the book,
So, I'm a big fan of the book,

"Build Your Own Bulletproof Body."
"Build Your Own Bulletproof Body."

We'll have a link below.
We'll have a link below.

We're actually gonna start a section now
We're actually gonna start a section now

on how to bulletproof your shoulders.
on how to bulletproof your shoulders.

So, Mike, you wanna ask the first question?
So, Mike, you wanna ask the first question?

- So we talked about the importance of shoulder blade
- So we talked about the importance of shoulder blade

and ribcage as an important false joint.
and ribcage as an important false joint.

Could you tell us why and what muscles
Could you tell us why and what muscles

are attached to those regions?
are attached to those regions?

- Okay, so it's often referred to
- Okay, so it's often referred to

as a pseudo or a false joint like you say,
as a pseudo or a false joint like you say,

and this is basically that the articulation on the joint
and this is basically that the articulation on the joint

between the ribcage and then the scapula
between the ribcage and then the scapula

that sits on top of that.
that sits on top of that.

So effectively, it's not a true joint
So effectively, it's not a true joint

in that you don't get bone on bone
in that you don't get bone on bone

with, you know, the--
with, you know, the--

- Right.
- Right.

- Both things you'd normally see in a joint.
- Both things you'd normally see in a joint.

- Call it shoulder blade by--
- Call it shoulder blade by--

- Absolutely, again effectively a muscle sandwich.
- Absolutely, again effectively a muscle sandwich.

So you get the ribcage and you get the scapula,
So you get the ribcage and you get the scapula,

the shoulder blade,
the shoulder blade,

and you get this muscle called the serratus anterius
and you get this muscle called the serratus anterius

sitting between it,
sitting between it,

and then you also get some of the rotator cuff muscles,
and then you also get some of the rotator cuff muscles,

you've got subscapularis
you've got subscapularis

and then the major rotator cuff muscles on the back.
and then the major rotator cuff muscles on the back.

But more importantly,
But more importantly,

you have these muscles called the rhomboids
you have these muscles called the rhomboids

and the trapezius,
and the trapezius,

which most people will be familiar with,
which most people will be familiar with,

particularly the upper trapezius.
particularly the upper trapezius.

And then, there's a long, strap-like muscle,
And then, there's a long, strap-like muscle,

called the levator scapula,
called the levator scapula,

and it does exactly what it says on the label really,
and it does exactly what it says on the label really,

it elevates the shoulder blade, the scapula.
it elevates the shoulder blade, the scapula.

And between the trapezius, the rhomboids,
And between the trapezius, the rhomboids,

and the levator scapula,
and the levator scapula,

you tend to get a lot of imbalance.
you tend to get a lot of imbalance.

So what that causes or what it's caused by
So what that causes or what it's caused by

is sometimes that the shoulder tends to protract
is sometimes that the shoulder tends to protract

or come forwards and slope.
or come forwards and slope.

And you can see even in this position here,
And you can see even in this position here,

that places a lot of pull and tension on the muscles
that places a lot of pull and tension on the muscles

that run from the shoulder to the neck.
that run from the shoulder to the neck.

So if you're sat there for a nine, 10 hour day at a desk
So if you're sat there for a nine, 10 hour day at a desk

in that position, you can see--
in that position, you can see--

- Yeah, problems.
- Yeah, problems.

- Some stretching going on there just thinking about it.
- Some stretching going on there just thinking about it.

And yeah, exactly, yeah, I'm the same.
And yeah, exactly, yeah, I'm the same.

It just sort of,
It just sort of,

it raises your awareness
it raises your awareness

that there's not balance there.
that there's not balance there.

And that's really where I think
And that's really where I think

that the bulletproof body weight exercise movement
that the bulletproof body weight exercise movement

can help restore some of that balance
can help restore some of that balance

between those key muscles.
between those key muscles.

- Well, you maybe answered my next question.
- Well, you maybe answered my next question.

So the goals of the body weight exercises
So the goals of the body weight exercises

for the shoulder are?
for the shoulder are?

- Yeah, to restore balance effectively,
- Yeah, to restore balance effectively,

so to try and get you to retract or pull back.
so to try and get you to retract or pull back.

So there's a nice exercise which is the chest stretch,
So there's a nice exercise which is the chest stretch,

which you just open up at the front.
which you just open up at the front.

There's some active exercises
There's some active exercises

to try and draw back the muscles of the back,
to try and draw back the muscles of the back,

the rhomboids and the lower trapezius, as well.
the rhomboids and the lower trapezius, as well.

There are exercises that target the latissimus dorsi,
There are exercises that target the latissimus dorsi,

you know, the big lats muscles,
you know, the big lats muscles,

as they're commonly referred to.
as they're commonly referred to.

Because they have a little bit of contact
Because they have a little bit of contact

on the shoulder blade and then they come down
on the shoulder blade and then they come down

to the ribs, as well.
to the ribs, as well.

So we're really targeting the muscles
So we're really targeting the muscles

that need to be stretched at the front
that need to be stretched at the front

and to be activated at the back,
and to be activated at the back,

sort of open up the chest.
sort of open up the chest.

- Gotcha.
- Gotcha.

- [Ross] And back, as well.
- [Ross] And back, as well.

- So in trying to rehab a chronic shoulder issue,
- So in trying to rehab a chronic shoulder issue,

do you often start by focusing on the false joint?
do you often start by focusing on the false joint?

- Yes, absolutely, because
- Yes, absolutely, because

the analogy that I often use with my patients is
the analogy that I often use with my patients is

okay, you've come with what appears
okay, you've come with what appears

to be a rotator cuff problem today.
to be a rotator cuff problem today.

- Right.
- Right.

- We can do all the work in the world on this,
- We can do all the work in the world on this,

but if you walk away from this session
but if you walk away from this session

and you then let your shoulder drop
and you then let your shoulder drop

into that normal position, then--
into that normal position, then--

- A bag of problems, yeah.
- A bag of problems, yeah.

- It discounts everything that we've just done.
- It discounts everything that we've just done.

So the idea is, you know, you build your house
So the idea is, you know, you build your house

on solid foundations
on solid foundations

and you do your shoulder work, your true shoulder work,
and you do your shoulder work, your true shoulder work,

on the solid foundation
on the solid foundation

of a nicely positioned shoulder blade.
of a nicely positioned shoulder blade.

Now, what that true position is, we don't know.
Now, what that true position is, we don't know.

But it's certainly isn't being held
But it's certainly isn't being held

in this forward position.
in this forward position.

- Right.
- Right.

- [Ross] For hours on end.
- [Ross] For hours on end.

- It can lead to impingement, too, right?
- It can lead to impingement, too, right?

- Absolutely, yeah.
- Absolutely, yeah.

And you know, there'll be a lot of therapists
And you know, there'll be a lot of therapists

who will work just on the impingement,
who will work just on the impingement,

but you're wasting your time
but you're wasting your time

unless you address the underlying cause,
unless you address the underlying cause,

which may be that there is this secondary postural issue
which may be that there is this secondary postural issue

created at the shoulder blade, you know,
created at the shoulder blade, you know,

the shoulder girdle, as we sometimes call it, as well.
the shoulder girdle, as we sometimes call it, as well.

- So we're gonna go over five of your exercises.
- So we're gonna go over five of your exercises.

We'll start with a chest stretch.
We'll start with a chest stretch.

You talked about it before, right?
You talked about it before, right?

But could you please describe it
But could you please describe it

and give a little purpose of it.
and give a little purpose of it.

- Yeah, sure.
- Yeah, sure.

So I think this is around page 38 in the book,
So I think this is around page 38 in the book,

or thereabouts.
or thereabouts.

And it's a nice, easy stretch.
And it's a nice, easy stretch.

Effectively, what you're doing
Effectively, what you're doing

is you're bringing your shoulder backwards,
is you're bringing your shoulder backwards,

you're bringing your arm backwards
you're bringing your arm backwards

just to open up the chest position.
just to open up the chest position.

So ultimately, you're stretching the pectoral muscles
So ultimately, you're stretching the pectoral muscles

and in particular we're trying to target
and in particular we're trying to target

the pec minor muscle, as well as the pec major muscle,
the pec minor muscle, as well as the pec major muscle,

just to see if we can bring that should blade
just to see if we can bring that should blade

backwards and relieve some of the tension
backwards and relieve some of the tension

on the front of the chest.
on the front of the chest.

So there's a nice diagram in the book
So there's a nice diagram in the book

with a simple description, as well,
with a simple description, as well,

and effectively just involves
and effectively just involves

bringing that arm and shoulder backwards
bringing that arm and shoulder backwards

and maintaining that stretch.
and maintaining that stretch.

- Right, and Mike's demonstrating the exercise
- Right, and Mike's demonstrating the exercise

while we talk.
while we talk.

- Yeah, I'm gonna overlay some video image
- Yeah, I'm gonna overlay some video image

so the viewers cab, the audio people are screwed,
so the viewers cab, the audio people are screwed,

but... (laughs)
but... (laughs)

- Yeah, that's right.
- Yeah, that's right.

- (laughs) Yeah.
- (laughs) Yeah.

Well, I gave a great, hopefully,
Well, I gave a great, hopefully,

audio description there, so I'll do my best.
audio description there, so I'll do my best.

- Could you talk about the shoulder stretch
- Could you talk about the shoulder stretch

you have on page 42 of your book
you have on page 42 of your book

and the benefits of it?
and the benefits of it?

- Oh, yeah.
- Oh, yeah.

So this is,
So this is,

I mean, this is a game changer from my point of view
I mean, this is a game changer from my point of view

for anything that's shoulder-related,
for anything that's shoulder-related,

that's the one, you've got it.
that's the one, you've got it.

So,
So,

I mean, I see a lot of patients,
I mean, I see a lot of patients,

particularly over the age of sort of 60,
particularly over the age of sort of 60,

and they probably haven't brought their arms
and they probably haven't brought their arms

above their shoulders for two or three years at least
above their shoulders for two or three years at least

because, you know,
because, you know,

they may be not engaged in sports,
they may be not engaged in sports,

the most they probably do is take out a little bit
the most they probably do is take out a little bit

of washing or close their curtains.
of washing or close their curtains.

But they're not readily operating at this.
But they're not readily operating at this.

So often, when it comes to them actively raising the arms,
So often, when it comes to them actively raising the arms,

they really struggle with it.
they really struggle with it.

But if you look at that stretch,
But if you look at that stretch,

that's a way of passively bringing the arms
that's a way of passively bringing the arms

and shoulders all the way through to elevation.
and shoulders all the way through to elevation.

Well, the absolute beauty of that stretch
Well, the absolute beauty of that stretch

is that if you see from the book in the image,
is that if you see from the book in the image,

it creates extension of the thoracic spine, as well.
it creates extension of the thoracic spine, as well.

So we talk about building a house
So we talk about building a house

on a solid foundation,
on a solid foundation,

so not only are you stretching the shoulder joints,
so not only are you stretching the shoulder joints,

the glenohumeral joints, as it's technically known,
the glenohumeral joints, as it's technically known,

but you're smoothing out the curve
but you're smoothing out the curve

of the thoracic spine
of the thoracic spine

and you're allowing the shoulder blade scapula
and you're allowing the shoulder blade scapula

to sit in a much better position.
to sit in a much better position.

- Wonderful.
- Wonderful.

So again, we wanna emphasize,
So again, we wanna emphasize,

you have a lot of exercises,
you have a lot of exercises,

but we're only showing five.
but we're only showing five.

- [Ross] Yeah, sure.
- [Ross] Yeah, sure.

- How about the rotator cuff stretch?
- How about the rotator cuff stretch?

- Yeah, so the rotator cuff stretch.
- Yeah, so the rotator cuff stretch.

So in this one, actually uses a dowel or a rod
So in this one, actually uses a dowel or a rod

to create a little bit of passive stretch.
to create a little bit of passive stretch.

And effectively, what he's trying to do
And effectively, what he's trying to do

is he's trying to rotate out the shoulder
is he's trying to rotate out the shoulder

and then rotate in the shoulder.
and then rotate in the shoulder.

And actually, I do have an issue with this left shoulder
And actually, I do have an issue with this left shoulder

of mine.
of mine.

And I have noticed that--
And I have noticed that--

- Yeah, I see that.
- Yeah, I see that.

- You know, I have got some discrepancy
- You know, I have got some discrepancy

on this left side.
on this left side.

So it's definitely something that we should all address
So it's definitely something that we should all address

and again, it probably comes
and again, it probably comes

because of a postural defect.
because of a postural defect.

And then, that means that some of the rotator cuff muscles
And then, that means that some of the rotator cuff muscles

are held in a shortened position
are held in a shortened position

and others are elongated.
and others are elongated.

So that stretch in particular
So that stretch in particular

is around using the dowel to create our internal
is around using the dowel to create our internal

or external rotation of the shoulder
or external rotation of the shoulder

and just stretch out those tight rotator cuff muscles.
and just stretch out those tight rotator cuff muscles.

- Are you left-handed or right-handed? (laughs)
- Are you left-handed or right-handed? (laughs)

- I'm right-handed actually.
- I'm right-handed actually.

- [Bob] Oh wow, that's what I--
- [Bob] Oh wow, that's what I--

- But I'm a left leaner, you see.
- But I'm a left leaner, you see.

- [Bob] There we go.
- [Bob] There we go.

- [Ross] So yeah.
- [Ross] So yeah.

- Do you wanna talk about
- Do you wanna talk about

how you do foam rolling of the scapula?
how you do foam rolling of the scapula?

- Oh, so yeah.
- Oh, so yeah.

So the idea here is that you get the foam roller
So the idea here is that you get the foam roller

and you sort of lay back onto it,
and you sort of lay back onto it,

placing as much stress as you feel comfortable to do
placing as much stress as you feel comfortable to do

onto the foam roller.
onto the foam roller.

The rest of the stress can be taken out
The rest of the stress can be taken out

through the buttocks or through the legs,
through the buttocks or through the legs,

you know, depending on your position.
you know, depending on your position.

And again, that's demonstrated in the book.
And again, that's demonstrated in the book.

But the idea, then, is you can take as much stress
But the idea, then, is you can take as much stress

as you are comfortable
as you are comfortable

and you just roll backwards and forwards on your back
and you just roll backwards and forwards on your back

with the foam roller going sort of across the back,
with the foam roller going sort of across the back,

sort of perpendicular to the spine.
sort of perpendicular to the spine.

And yeah, what a great way of ironing out the--
And yeah, what a great way of ironing out the--

- Yeah, I do it every day.
- Yeah, I do it every day.

- The lower traps and the rhomboids,
- The lower traps and the rhomboids,

but also, again, getting that thoracic extension
but also, again, getting that thoracic extension

and quite often, you'll get a little bit of pop
and quite often, you'll get a little bit of pop

or a cavitation, you'll get it, hear a little click.
or a cavitation, you'll get it, hear a little click.

And that makes everybody feel great, doesn't it?
And that makes everybody feel great, doesn't it?

- [Bob] Right, love the sound.
- [Bob] Right, love the sound.

- [Ross] Love the sound.
- [Ross] Love the sound.

- Scapula push up.
- Scapula push up.

- Yeah, so scapula push up,
- Yeah, so scapula push up,

we're getting more now to the nitty gritty of the book,
we're getting more now to the nitty gritty of the book,

the finer details.
the finer details.

But this again is around how do we activate muscles
But this again is around how do we activate muscles

that are perhaps a little bit sleepy,
that are perhaps a little bit sleepy,

a little bit underused?
a little bit underused?

So the idea here is you bring yourself into what would be
So the idea here is you bring yourself into what would be

regarded as a press up position,
regarded as a press up position,

so again, you know, you've got the plank,
so again, you know, you've got the plank,

you've got all the core muscles working.
you've got all the core muscles working.

And the idea here is you hold yourself
And the idea here is you hold yourself

in that press up position,
in that press up position,

but you just roll the shoulder blades
but you just roll the shoulder blades

back and down slightly,
back and down slightly,

as if you're almost trying to draw them
as if you're almost trying to draw them

into your back pockets of your jeans.
into your back pockets of your jeans.

And the idea is then you
And the idea is then you

activate those lower trapezius muscles,
activate those lower trapezius muscles,

so yes, great little exercise.
so yes, great little exercise.

Not everybody can do it,
Not everybody can do it,

it takes a lot of practice though.
it takes a lot of practice though.

- Do you have any other thoughts or tips
- Do you have any other thoughts or tips

for bulletproofing your shoulders?
for bulletproofing your shoulders?

- Well,
- Well,

my absolute favorite, and it's not for everybody,
my absolute favorite, and it's not for everybody,

it's the frog stance,
it's the frog stance,

I think is the term we use in the book.
I think is the term we use in the book.

- Yeah, I tried that one, I couldn't do it. (laughs)
- Yeah, I tried that one, I couldn't do it. (laughs)

- (laughs) If you're gonna do it,
- (laughs) If you're gonna do it,

I would say that's sort of a level three exercise,
I would say that's sort of a level three exercise,

maybe a level two exercise.
maybe a level two exercise.

And you have to build up.
And you have to build up.

But the thing about it is
But the thing about it is

you don't have to go directly to frog stance.
you don't have to go directly to frog stance.

You can bring yourself into position,
You can bring yourself into position,

still keeping your tip toes on the floor,
still keeping your tip toes on the floor,

but just lean forwards through the shoulders
but just lean forwards through the shoulders

and get the shoulders used to taking some body weight.
and get the shoulders used to taking some body weight.

And that's one of the key formats of the textbook
And that's one of the key formats of the textbook

is that it often reverses what we do with the body.
is that it often reverses what we do with the body.

So, we're not used to taking a lot of load
So, we're not used to taking a lot of load

through the shoulders, but actually
through the shoulders, but actually

that's probably part of our evolutionary makeup
that's probably part of our evolutionary makeup

is that we were load-bearing through the shoulders.
is that we were load-bearing through the shoulders.

So you know, there's maybe a little bit of a function there.
So you know, there's maybe a little bit of a function there.

And you know, look at a child playing.
And you know, look at a child playing.

They'll crawl.
They'll crawl.

And actually, I believe there's some evidence
And actually, I believe there's some evidence

that children and babies that don't crawl
that children and babies that don't crawl

tend to go on to have more shoulder issues.
tend to go on to have more shoulder issues.

So there's definitely that need, I think,
So there's definitely that need, I think,

to develop that weight bearing through the shoulder.
to develop that weight bearing through the shoulder.

But it's not for everybody
But it's not for everybody

and if you are going to do it
and if you are going to do it

and come up forward onto your hands,
and come up forward onto your hands,

have a cushion, or pillow, or something soft,
have a cushion, or pillow, or something soft,

(hand slaps)
(hand slaps)

just in case you fall forward.
just in case you fall forward.

- In case you fall over, yeah.
- In case you fall over, yeah.

Thank you for taking the time
Thank you for taking the time

to demonstrate, I mean, discuss all these exercises.
to demonstrate, I mean, discuss all these exercises.

And again, you wanna mention the book, Mike?
And again, you wanna mention the book, Mike?

- Do you have a website or anything
- Do you have a website or anything

where people can reach you at?
where people can reach you at?

- I'm...
- I'm...

- [Mike] Or a social media?
- [Mike] Or a social media?

- I wanna say yes
- I wanna say yes

but I don't know what it is.
but I don't know what it is.

Ashley would know, but...
Ashley would know, but...

- You'll find it in the description box below
- You'll find it in the description box below

if you just wanna email it to us.
if you just wanna email it to us.

- Right. (Mike laughs)
- Right. (Mike laughs)

- We'll send you something post-production.
- We'll send you something post-production.

- There we go.
- There we go.

- That sounds good.
- That sounds good.

- All right, any final thoughts you want to give, Ross?
- All right, any final thoughts you want to give, Ross?

- I just wanna say thank you both for your time.
- I just wanna say thank you both for your time.

It's been a pleasure to talk to you both
It's been a pleasure to talk to you both

and I really, really appreciate this platform
and I really, really appreciate this platform

and this conversation we've had today,
and this conversation we've had today,

so thank you very much.
so thank you very much.

- It's a terrific book, so I suggest everybody get one.
- It's a terrific book, so I suggest everybody get one.

- Well thank you, you're very kind.
- Well thank you, you're very kind.

You've got one already.
You've got one already.

What more could you ask for?
What more could you ask for?

- That's right.
- That's right.

- We need two. (laughs).
- We need two. (laughs).

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