How to Fix Shoulder Pain/Impingement 5 EASY Steps Clinically Proven

How to Fix Shoulder Pain/Impingement 5 EASY Steps Clinically Proven

♪ Bob and Brad, the two most famous ♪ ♪ Physical therapists on the internet ♪ – Hi folks, I’m Bob
Schrupp, Physical Therapist. – Brad Heineck, Phyiscal Therapist. – We are the most famous physical therapists on the internet. – In our opinion of course, Bob. – Booyah. – And strong like bull. – Today we’re gonna talk about how to fix shoulder pain, impingement specifically. Five easy steps, clinically proven, and when we say clinically proven, we’ve been seeing it in our clinics that it’s been proven to work, and we’ve really had some
good results with this. At least I have, I don’t
know about you, Brad. But seriously, from my family members to, – I’m the one who made the video. – I know. – Of course I know. – Well, I hope you do. – Let’s carry on, Bob,
people are getting anxious. – By the way, if you’re
new to our channel, please take a second to subscribe to us. We provide videos, how to
stay healthy and pain free. We upload every day. Also, you’re gonna want to join us on our social media channels,
or whatever you call them., go to
our giveaway section, we are always giving something away. – You have a little
thing to click on there. – Right now we’re giving away
the RENPHO Foot Massager. We’re giving away two of
these, I believe, Brad. These are fantastic. You want to dip it forward there, Brad? So you stick your feet in there, probably leave your socks on, well you can clean the inside of these, but we have had good reviews on these. People really love this thing. – And it’s on the Facebook too, you click on the little link
or tag or whatever it’s called. – Well, it’s pinned to
the top of the page. – There you go, pinned, okay. Shoulder, shoulder, shoulder. So you know, Bob, with the shoulder, the big thing is you
want to regain motion, but you need to do it pain-free. If your shoulder is really
sore and you just injured it, you don’t want to start
stretching it right away. You want to use a cold pack. Get it to settle down, and
it may take a couple days, whatever, keep it comfortable,
a cold pack 15 to 20 minutes. You may do that three times a day or so, but once this gets to the point where you can start to move it, then it’s time to get it moving
so it doesn’t tighten up, and you get a frozen shoulder
or something of that nature. – Yeah, you know, people are often shocked how much their shoulder can hurt, I think. Do you think that a lot of
people are taken surprised? They’re like, it must be
something really serious, but just an impingement where
you’re pinching on the tendon can actually send pain
all the way down your arm into the forearm, even. – And so, again, this does address a lot of impingement issues, simply because it’s probably
one of the biggest reasons for shoulder pain. – It is, I mean, if I were to venture a guess in my practice, it’s probably about 75%
to 80% of the people. – As a matter of fact, in one
of the books I was reading, they came up with 70%, unless
you fall out of your car or down the steps and you have trauma. – Right, exactly. – Anyway, the first thing to do is we just want to get
some motion with it. So what you can do is just
simply take a cane or a stick, we got the Booyah Stik here. – You can also use a broom handle. – Yep, broom handle,
anything that gives you, let’s say this is my injured shoulder. I can start to move it, but up
into here it starts to hurt, so you’re gonna give it
some help with the stick and my strong hand, and I’m just going to give it assistance. Now, often times,
particularly with impingement, you’ll find right around 90
degrees it’s a little painful, but once you get up
past that, it relieves. And if that’s the case, more than likely it’s impingement, almost certainly. – Yeah, and you’re trying with this, wouldn’t you agree, Brad, you’re not really wanting
to recreate the pain. – Right, right. – You want to do this pain-free
or all virtually pain-free, because that’ll just flare it up. – You don’t want to force it. – Right, so hopefully by
having the other arm help, take it up to the point
where you feel the pain and then back down again. – Good point, Bob, and
you can do about 10 reps. If it starts to get better each rep, that’s a really good sign. – So the first one we’re doing is straight forward like this, but then we’re gonna go
out to the side also. – There you go, and when you do that one, grab a hold of the stick with your thumb pointing up toward the ceiling. – Yeah, this one can be down, palms down, the one that’s doing the lifting. – I gotta admit, I’ve had patients where it was hurting that way, but then I had them turn over, and if that goes easier with less pain, I will do it that way, but it has to be less pain or no pain, and you follow the symptoms. – Yeah, and it’s gonna depend on where the tendon is pinching, is basically that’s why
sometimes it feels better with the palm down. – So again, 10 repetitions,
three times a day, don’t push into the
pain, don’t irritate it. We’re gonna take it gently. Now we got five options here, but I want you to go
through and try all of them, and you’re gonna find probably
that one or two of them are gonna work much
better than the others. Those are the ones you’re gonna stick with until it improves. – I would say these are
often quite beginning ones, wouldn’t you say? These aren’t the ones that I don’t think are gonna solve the problem. – Just getting you moving. – Right, these next ones that we’re doing, they could actually help. – Right, they get that joint into place where it needs to be. So the next one is just the, – Mulligan flexion? – Yep, the Mulligan technique. You can do it on a cupboard. – So what you can do
here is go to a cupboard or to the back of a chair or a table, and what I’m gonna do
is I’m gonna push down. This is my involved arm, this
is the arm I’m having pain on. I’m pushing down into
the table or the counter, and while I’m pushing
down, I’m walking away. I’m walking away, I’m
going as far it’ll let me, and then I’ll walk back again, and the entire time I’m pushing down. And this is help taking that humeral head and pushing it down into the socket so there’s more room for the tendon, and hopefully it won’t
be as pinched as bad. I mean, you can go ahead and
do a good five to 10 sets of these, five sets, I
mean five reps of these, and repeat them. What’s nice about this, you
can do it throughout the day. You can do it five, six
times throughout the day, and 10 times each time. – You can do it on the back of a chair. This chair is a little bit
low, but you could do it. Usually a little higher. See, the idea is I’m
pushing down this way, my lats are contracted, getting that humeral head into place, and right now if I keep
that thing, I actually, – Yeah, it’s a sneaky
way of getting motion. – Right, and I just bumped my mic. – Yeah, you did. All right, the next one
that’s similar to this in some regard, what you’re trying to do is kind of similar to what
you were doing with this one, and this is Brad’s invention
here, is the Statue of Liberty. So you can take a Booyah Stik, you could take a broomstick
if you took the handle and maybe unscrewed it, ’cause you need a pretty good length. You need probably a good five feet. You’re gonna put it on
the chair like this, and you’re gonna grab it, and then I lean forward and stretch. This one’s been real good for me, Brad, as far as even people with
arthritis have liked this. I have an older gentleman
right now, bless you, that actually he’s been starting this, and he really likes the
results he’s been getting. His shoulder has more range
and there’s not as much pain. Little bit of a kind of a
variation of the hanging book. – Right, which I have right here. – Oh, there you go. – This book was written
by an orthopedic surgeon who worked on many, many shoulders, and he came up with hanging,
which we have videos on too, but this does a very similar
stretch to the shoulder as hanging without having a pull up bar. – Yeah, and you can do it one of two ways. I’m just sitting here stretching,
letting it hang right now, or I can do pressure on, pressure off. – So about 10 of these or
hold it for 15 to 30 seconds. Actually, the first person
I ever did this with was a high school baseball
player, and you know, he needed that range of motion, and it worked well for him, and I thought he looks like the Statue
of Liberty sitting there. So there you go. What about the chicken wing, Bob? – Yeah, this is the one I came up with. So let’s say this is the
involved shoulder now, this is the shoulder
that’s giving me pain. I’m gonna put it up
behind my back like this, and I’m gonna grab it so
my palm is out on this one. My palm is forward on the other one. – I’ll show it from this angle. – And you don’t want to
hit your head like this, so I usually go out a
little bit off to the side, and you bring the arm up, and then you’re gonna actually
push it out like this. So up, and then push it out like this. – Now, if your shoulder’s
not ready for this, it’s gonna be painful and it’s gonna hurt, and that you do not do. – I’ve had some people, Brad, that can’t even get their hand back here. – Right, and it’s too early. – Or they could get their hand back and we can just start with this, and then eventually we went to this. But the reason I’m very
affectionate about this one is because this is the
one that took mine away. I shouldn’t say it was just this. I did the Statue of Liberty with it, so one of them did it,
and I was having troubles. It was hurting, and it was like, everything I moved with
that shoulder, it hurt. – Yeah, and it’s not
good for the therapist to go to work with a bad shoulder. – I’m a big believer on those two. I mean, a big fan. – Well, you know, when
they work, they work. And then the last one,
this is pretty universal. This particular exercise has been going on with therapists for decades. It’s simply get some resistance bands. We got two with the handles on. You can use anything that
has resistance like this. – [Bob] You can put it on a bed post. We’re using the wall anchor right here, but they often come with
even door attachments that you can put it in the door. – Exactly, or you could
have someone hold it and hope they don’t let go. – My wife actually has one in the window. She’s used it for years. She just closed the window on
it, and she has an attachment. – I know we get accused
of babbling too much, but just think, if you
got this in the window and you let go of this accidentally and this flies into the window,
there goes your window, Bob. – I hadn’t even thought about
that, why would you let go? – The exercise is like this. Squeeze the shoulder blades back. – So here, I’ll show from this angle here. I’m squeezing my shoulder blades together. What you want to do is you
want to give your shoulder a good foundation, and the
shoulder blades are what do that. If they’re winging out or coming forward, that shoulder’s gonna be
more likely to impinge. And this is great for posture too. There’s not anybody that
wouldn’t benefit from this. – And then tell them
about the shoulder blades into the pocket idea. – Oh yeah, it’s nice as a
visual to actually think about not only bringing the
shoulder blades together, but down into the opposite pockets. So you’re really trying to visualize that the shoulder blades are going down, and it just helps you
strengthen the right muscles to do the job for the shoulder. So those are the five steps, Brad, and again, with the
exception of the first one where you use as a warmup basically, yeah, these, try the other ones
and see which ones help you, and those are the ones you want to repeat. – Be patient with it. Shoulders typically don’t
get better overnight, over a week or two. – Yeah, it took a couple weeks before mine started showing improvement, but they did get better
significantly when they did. – Once you found that, whatever, we’re done. – Remember, Brad and I can
fix just about anything. – Except for,
– A broken heart. – There you go. – But we’re working on it, just like we worked on shoulder
impingement, we fix that. All right, thanks for watching.

34 Replies to “How to Fix Shoulder Pain/Impingement 5 EASY Steps Clinically Proven”

  1. Wow , ingenious, that stick for this is a really good idea…i had frozen shoulder once for a year or more and never thought of that…You two are really fun to watch….never boring because you give really useful and important techniques that i can't find anywhere ..or if can not explained and demonstrated as well as you do and do it such a light hearted, fun and enjoyable way and with both of you as a team it's even more interesting and entertaining…so never worry about your audience getting "anxious" Brad…never will happen…if does…they don't belong here…smile..

  2. hi bob and brad this was an excellent video , I have the booyah stick and it’s been such a big help for my shoulder impingement thanks again for all the exercises with the nooyah stick πŸ‘πŸ˜Š

  3. Like all of these and i don't like most "exercises" but love yours…very enjoyable and feel great. I just watched this twice and did them all and after just the first one my shoulders got so much looser and moved better. While my shoulders are not in pain they were real tight from sitting at computer too long. This is great i think for prevention of shoulder pain too.

  4. GREAT VIDEO Bob and Brad…I've been doin some exercises similar to this…but still DEFINITELY will add these as well…THANK YOU!!!

  5. Tried a few techniques in one of your vids for my rotator cuff tendinitis and had results over night. Thanks for the education.

  6. Spot on guys my shoulder was reconstructed after a gun shot wound. The PT at the VA said practically the same thing.

  7. Pl make your videos short and precise . Lot of unnecessary talking, people watch these for information and guidance not for entertainment. I'm struggling to watch one full video of yours .

  8. I've had an an impingement and I was sure I had torn something or broken a bone it hurt so much. I felt like they were dismissing my injury but therapy worked!

  9. Guys, I had that kind of pain after my stroke. I have to keep this video just in case…Great VIDEO ! Thank you!πŸ‡¨πŸ‡­πŸ‡¨πŸ‡­πŸ‡¨πŸ‡­

  10. These work! Thanks Bob and Brad for all your videos. You have such positive outlooks., and mainly such good advice. I bet there are so many people out there that are better off because of the things that you talked about and show us. Thanks again.

  11. Hanging worked for me-so grateful! Thought I would never get better before my own PTs recommended your videos when my insurance ran out! Thank you so much for all the help!

  12. Who's complaining about the fun banter? Some people. Thanks for these. Very good for tennis shoulders (at least at the weekend-warrior, amateur level)!

  13. could you guys give your opinion on some of the movements Speedofsport on instagram uses? specifically the ones utilizing exercise balls.

  14. I want to purchase the foot massager you are featuring…is there a promo code I can enter on amazon? thanks

  15. Bob and Brad! You have telepathic powers!!! I've been suffering with impingement pain for the past two days. I came here to see what exercises might help and, BAM, you have a brand new video just for ME! Thanks!

  16. What is the thing called thatbis on the wall please? (The thing that ypu use to pull back and strengthen shoulders.)

  17. Chicken wing seems impossible for me right now but I will try the others to see if I can free up my shoulders and upper arms. Thank you guys

  18. Hi, Brad! Hi, Bob!
    Thanks for these exercises. Two nights ago, I had a "doh!" moment. My walking sticks will be perfect!

  19. sir i m suffering from shoulder pain since 4months the range of motion is better now bt it still hurts when i rotate my arm or bowl at full speed which exercise i should follow plsss helpp

  20. Thanks, Bob and Brad. I have your stick and I love it! Is ice or heat better for shoulder impingement. Also, how to do tell the difference between a rotator cuff tear and impingement? I've had a rotator cuff tear and subsequent surgery on my right shoulder. Now, my left shoulder is hurting. I have not had any trauma to the shoulder. Any thoughts? Thanks!

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