♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – Hi, folks, I'm BobSchrupp, physical therapist.
– Brad Heineck, physical therapist.
– We're the most famous physicaltherapists on the internet.
– In our opinion of course, Bob.
– Today we're gonna showyou how to strengthen your shoulders at home without equipment.
This is specifically for shoulder pain.
This isn't for someonewho's trying to beef up.
– That's not where we're going with that.
– Often times that rotatorcuff impingement symptoms.
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The goals withstrengthening your shoulder, especially when you have shoulder pain, number one, we're tryingto get the shoulder blade back in place where it should be.
– The shoulder blade is a critical part of the shoulder joint.
– Yeah, it's the foundation.
– If that shoulder blade, and here is one of them, here's a shoulder blade, if that's winging like this, orif it's drifted forward, you're gonna get all sortsof mechanical problems at the shoulder itself and at this part.
– [Brad] At the ball and socket.
– Look at that! It causes it even to fall off! (chuckling) – [Brad] We've got a dislocation.
– We got a dislocation.
So we wanna get that shoulder blade back and up against the ribcage.
Back where it should be.
So that's what the numberone thing we're gonna do.
Number two, we wanna makesure the rotator cuff, which is four muscles that surround the humeral's head here, the bone here that fits in the socket, we wanna make sure, it'd probably be better to show on this side, Brad.
Oh yeah, there we go.
– We wanna make sure the four muscles are gonna help hold thatball the socket securely.
So that's why we're doing some of the specific strengthening exercises that we're gonna do today.
And number three, we just wanna make sure your shoulders are strong enough to perform daily tasks.
– They've probablygotten weaker after being painful for so long.
– So we fix the mechanics andthen strengthen for function.
All right, let's justshow number one, Brad.
The easier one you can do.
This is one I have everybody start when I have shoulder pain, is I just have them throughout the day I have 'em do W's.
And what we're trying to dois strengthen the shoulders– – Oh, I thought you write 'em down with a pencil.
– Yeah, I will move W-W-W.
So you wanna flip the other way, and go ahead and show a W.
So you can see how he's bringing the shoulder blades togetherand you're just starting to encourage those shoulder blades to be back in place where they should be.
It's a great one to do, youcan do it eight times a day.
I mean, a good set of 10reps or five to 10 reps.
– We just wanna think aboutsqueezing those shoulder blades together behind your back.
Then we're gonna move onto being really serious about strengthening the shoulder blade.
So our next disc case, what we're gonna do, we're gonna need, you can startwithout weights if you want, but eventually you'regonna work to probably, you can take a couple cans.
We got some organic lentil beans here.
– Oh good! Good choice, Bob, good choice.
(chuckling) – You wanna take this? – Yeah, you can use dumbbells.
Maybe a one pound dumbbell'sa good one to start.
– Yeah, if you have 'em.
We're saying without weights.
– Oh! Yeah, oh that's.
Well, this technically is a weight.
We got 16 ounces or 12.
– It's something you can findin your own home, I'm hoping.
So you can start with acouple pillows like this.
You can do it on the floor if you'd like, and what I'm gonna do is I'm gonna start by just going, I'm gonna do our W again.
And you can do a set of 10 to 20 depending on what your tolerances are.
You probably are gonna only be able to start off with 10.
– This is a lot harder than it looks.
– Yeah, especially if youhaven't done it before.
And then you're gonnago out and do the cross.
So that was the Y.
– So if you're looking from the top down, this is how his body's looking.
– Yeah, I think I'll straighter like this.
And then I'm gonna do a cross.
– Back like this.
– And then I'm gonna do reverse Y.
– In all of these you'rethinking, mentally, on those shoulder blades.
– Squeezing them together.
– So I'd say again, a good 10to 20 repetitions on each one.
– You'll probably findout when you start out, you won't even need the beans.
(chuckling) 'Cause it is aggressive without it, and then you can build up to that.
– Right, okay, the next one, Brad, that we have people startis outties basically.
These are innies, these are outties.
– We're not talking about bellybuttons.
We're trying to strengthen, this is the infraspinatus and the teres minor, the twomuscles of the rotator cuff, and they turn the arm out this way, but they stabilize the humeral head.
The head of your shoulder.
– Yeah, they put it intothe socket where it belongs.
So this seems like a.
These are small muscles so itdoesn't take a lot of weight, especially if you've been injured.
So if I can just have one of those, Brad.
– It takes proper mechanics though.
– Right, exactly.
So you're gonna lay on your- lie on your side, I even said it right! – You've been studying your English.
– Let's pretend it's my rightshoulder that's the problem.
So you're gonna just do outties here, and you can keep your arm stabilized up against your body like this and you're gonna liftall the way up like this.
If it hurts you, youcan just go up to level.
But if you're able to do so, go ahead and bring it all the way up.
– pain-free range of motion.
You'll feel the muscles back here fatigue, and look how Bob keepshis elbow stationary.
It's rotating, but he's not bringing it away from his ribcage.
– Again, I'm almostsurprised at this, Brad, I work out and all this, but this one is causing my arm to fatigue.
It's not one I do very often.
So that is the external rotators.
Now the other one thatalso stabilizes the joint is the supraspinatus muscles.
Very common muscle.
It's often the problematic muscle.
– Most of the time.
– So what you're gonna do is just gonna go off to the side.
I usually bring the armforward a little bit like this, and you're gonna go up like this.
Now you can also do the empty can if you wanna focus moreon the supraspinatus, but I tend to not.
– Years ago, empty can plum down was kinda like every read that and there is some controversy on it now.
I think for the average person at home, if you're doing it in a pain-free range, you're gonna get good benefits.
– Yeah, and for most of you, I'd probably just go up to level.
You're starting to bring on that possibility ofimpingement if you go higher, and also, you've gottahave really good posture when you're doing all of these.
You wanna be as straight up as possible when you're working these.
By the way, I failed to mention, Brad, this is my fault, generally with people, besides the W's, I don't have them startwith strengthening.
I have them start with stretches.
So we're gonna show you twostretches at the end of this, just as a bonus because a lot of people, we've got this questions, Brad, people have asked, “ShouldI start with stretches, “should I start with strengthening?” Well, a little bit of both, but more we lean towardsstretches, wouldn't you say? – Right, the generalrule is you must obtain range of motion and thenstart the strengthening, and there's some give and take in that depending on the situation, but you know.
– In case you're wonderingabout the repetitions on this, all of them I'm going tosay 10 to 20 repetitions.
Now this one, Brad, I don't even know if I should mention it.
The internal rotators.
– Let's do the stretches first.
These are more important.
– These are more important.
This one is just one that it'salso for the rotator cuff, but it's generally notweak on most people, so show the stretches, Brad.
– Right, so this is, let'ssay you can get up to here and it's tight or it's a little painful, but once you get up here thenit's okay when it's up here.
Those are situations wherethis stretch is really– – I think even arthritis, Brad.
– Oh, right! Yup, for arthritis.
– It comes in handy quite often.
– So if you take a stick, this is five foot long and about an inch in diameter, inch and a half in diameter, that you can get a good grip on, and it should have somethingso it doesn't slip.
I'm gonna put it on the edge of the chair, the corner of the chair.
It needs to grip onto there well, and I'm gonna reach up as high as a I can, now you may start out only going to here and then you're gonna stretch, but as you get better, you keep reaching up.
We use the booyah stick, it really is a surface– – Really good grip.
– Easy to grip onto.
And then I'm leaning forward.
Now, you really can't see this, but I can definitely feel thestretch through the joint.
– It's putting a lot oftraction on the joint.
– Exactly, Bob.
It's a easy way to do traction without hanging or a machineor anything complicated.
And this can be used forpeople with arthritis.
The first person I used this was with a 14 year old baseball.
He's a pitcher and he neededto get that high range, so it's for all levels.
– I've done it with my nephew, and he also did this next one.
Do you want me to show the next one, Brad? – Oh, the volleyball player? Oh, yeah! Yeah, what about the touching? The stick, Bob.
We gotta maintain our.
– Our social distancing.
– So here we go.
This one, let's say the right hand is the one that needs thestrength, the stretch.
That's gonna behind, palm awayfrom your back, right there.
Now the stick, and you canuse any stick with this, but it should be three tofour foot long, minimum.
This one's five, it works really well.
Now, this one, the palm is towards you.
So I'm grabbing the stick like this and here's the first thingwe do, is stretch this way.
No sharp pain should be experienced.
If it hurts to sharp pain up here, don't go that high, go down here and eventually, after a few days of stretching this you'll get better.
Once you get it up hereand it's feeling like just a nice stretch, then we go like this.
So we got the stretch up and then this is theinfamous chicken wing.
And we pull it out like this.
– You don't really have to lean the body forward, justbring the arms forward.
You're kinda leaning with the whole.
– Yeah, I don't know why it's doing that.
– The whole reason I know you did that because I had a patient that did that too.
And you can see, he's not hitting his head because I've had people that too.
– “Ah, that's hurts, that hurts!” Well, don't do it.
So yeah, and this is typicallysomeone who's higher level, they're maybe more of an athlete, they're doing more overheadstuff or they're younger.
Someone with arthritis– – We're theorizing that.
We think it pushes theshoulder blade back in place.
– It kinda goes along withsome of our great mentors like McKenzie and Mulligan.
– The stretches.
So just a review real quick.
I'm not gonna even mentionthe internal rotators.
You guys are busy.
You're gonna do the Y, T, reverse Y laying flat, you're doingthe W's while you're sitting, throughout the day.
You're gonna do the supraspinatus, which is this right off to the side, and you're gonna do the outties, which you lay on your sideand you're doing it that way.
All of them, 10 to 20 repetitions.
Once a day to start off with.
You can do it twice a day later on, and that should get yourshoulders plenty strong once you've got it stretched out.
– Work with it, be careful and enjoy.
– Thanks for watching.