We started yet? Hi folks I’m Bob Shrupp physical therapist Brad Heineck physical therapist. Together we’re the most famous physical therapist on the Internet. In our opinion of course Bob. Today Brad we’re gonna talk about the number one critical sign or step that you need to do to cure your shoulder tendinitis, bursitis or impingement. That that wraps up a good good share of shoulder pain. Yeah that’s I would say 80% of the shoulders I see, they have this problem and it’s what is causing their tendinitis or bursitis or impingement so, and by the way Brad if you are new to our channel ,you’re not new, but if you are new.
There are thousands of people who are new. You have a high opinion of us don’t you. If you are new to our channel please take a second to subscribe to us. We provide videos how to stay healthy, fit, pain free and we upload every day. Also if you get a chance go over to Facebook and like us because Brad and I as children we’re not liked we were probably persecuted and now we’re trying to turn all that around. Bob speak for yourself, I was, it’s nothing that bad for me. Alright let’s talk about Brad what’s going on here. Yeah, the shoulde. Yeah. That’s why I’ve got this skeleton arm here. We’re not using. Poor Napoleon. Yes.
So what you may not realize Napoleon. How close can we get Loni, before you get nervous? Okay. Napoleon is gonna be retiring pretty soon. It’s gonna be a sad day.Maybe we can bring him back out of retirement, here and there. Alright, so, what you have here is you have the glenohumeral joint. You have a ball and a socket basically. A ball socket. Right. Now in a healthy shoulder there’s plenty of space for the tendon to run through here and we actually have it all set up here. Have a model there, that represents the supraspinatus tendon it’s responsible for you know making the rotator cuff and so lifting your arms and all the basic mechanics of it are all wrapped up on that rotator cuff.
So if this bone is too far forward what’s gonna happen is when I come up it’s gonna pinch on that tendon. Right. I don’t know if you can see it there, let me get my. Right right there.See how that pinches? Pinch, pinch pinch. A healthy shoulder, that’s not going to happen. There’s gonna be plenty of space there’s plenty of room for that tendon to work, but this is very very common for this shoulder to be kind of translated forward. Right. Move forward. This direction you know here we got good posture and posture is a big big part of this, you know. here it. Should I show them? Show them. If i’ve got poor posture, I’m sitting here like a schmuck and I lift my arm up I can get it up I can just above my my forehead level. That’s it though, go up once again Do it again. There’s, no it’s not going any further. Right, as a matter of fact I feel a little impingement. Yup. And if I go back in good posture I’m way, I’m way up to here.
It opens that up and just as the mechanics of the shoulder all of a sudden work properly. So we’re gonna talk about three main areas that you want to look at in order to get that shoulder back where it needs to be because if you don’t get it back it’s not to say that your pain won’t you know calm down because it still might calm down even if you don’t get it back. Rght. But it’s gonna be very hard for you to cure this problem.
It’s gonna keep going, and if it keeps rubbing it eventually could tear. Sure. So you get a rotator cuff tear. Right. You don’t want that, do you Brad? I don’t. I don’t think they do either. All right so the first one is very simple these are posture things again if you’re sitting at a desk and you’re rounded out like this you’re gonna be much more likely for that shoulder overtime to come forward in fact right-handed people tend to, the shoulder tends to come forward more because they’re using the shoulder. Yeah, they might have your mouse, you’re reaching up for the phone, perhaps. Right. So the first one we’re gonna do is shoulder squeezes Okay. Simple one you can do. You can do it every hour, you can do it every half-hour if you want. All you’re gonna do is, you’re gonna squeeze your shoulder blades together and you can hold it if you want. One two three four five. Yeah do a little isometrics. One two three four five and all that is gonna help starting to open this up and starting to give room for that shoulder to move.
And there’s a lot of other benefits to this too. Breathing, breathe better your neck is gonna be in better shape everything really works all together. Yeah, when I see it on my shoulder, I didn’t mean to cut you off, I do it all the time, but I don’t mean to. Anyway, another thing that it does is it it. I just completely lost my train of thought there. Don’t worry about it. Let’s move on Yeah let’s carry on.Okay, hallelujah stretch. Let’s do that one.
Oh. Again. You want to give me the ball Bob? Sure. Now this ideally, you want to do on a chair Brad. Can you catch me way over here Lonnie? You want to hit it, you want a chair that’s gonna hit you below your shoulder blades. Right. Because then you can easily get back and can stretch everything out. This opens everything up again, and gets it everything plenty of room for the shoulder to sit back, now. This is a little too high for me. It’s too high for Brad so he’s gonna use a ball. Just happens to be the same color as my shirt but I’m gonna keep the color out there so they can. Isn’t that cool? Yeah, what is it four square. Sounds like a mathematical thing Okay, back like this and now I can move that ball where it needs to be and you can just feel it and if you use a ball that’s squishy not a hard one and it actually feels better and you might even get you back to cracking little cavitation in there and.
Yeah, this is good for your mid-back too by the way, by all means ,which again, all ties in together with the shoulder so, all right so that’s another stretch you can do another stretch you can do is just a chest stretch. You can go ahead and just clasp your hands like this and pull back like this. You like the stretch out strap don’t you Brad? I do Bob, because I’ve got tight shoulders and I’m not the only one, but it’s just to grab my hands behind my back is a bit of a chore, so you could take a towel or you know strap like this yoga strap and go like this. You can use the loops in there which really kind of you don’t have to grab you don’t have to have the grip. I don’t use it for that, but I do use it for hamstring stretches all the time. Our products that we like are listed below on Amazon on our Amazon preferred list in our description. The other one you can do is if there’s a doorway right here which we need again we need that door here Brad.
I’m working on that Bob. I got it all built in my head. You could put your hands on both sides of the door or arms like this and just lean into it and that’ll stretch out that shoulder too. I remember what I was the say before Brad. When you, when you, I when I start feeling shoulder pain coming on I just do those shoulders stretches, and and it goes away. Sure. I mean it literally always really surprises me because I’m like we’re actually right about something. Well you know it happens Bob. We better document this.Once in awhile. Put the date. Yeah, once in a while you get lucky. Okay, next thing in bed if you’re laying like on that shoulder, especially all night what do you think it’s doing? You’re pushing it forward. So you really want to stay off that shoulder if possible so ideally what I like is actually to calm it down is like if you’re laying down at night ideally you want to lay on your back if this is the painful shoulder and you can put one pillow here another pillow here and this is a good resting position for it.
Sure. It lets it calm down. If you are going to sleep on your side I would highly recommend sleeping on the opposite side, the one that’s not painful. So now this has become my painful shoulder. Sure. And so how you want to handle this is again you usually have a double pillow. Yep. But you take one pillow you put it right here and you take another pillow right on top and again now we’re in a nice comfortable position. Right, you want to make sure it’s back so the elbows resting on it and it forms a nice. It’s even better even up a little bit higher like this Brad. This is one of the things you play with you’ll find the best way because it’s gonna feel the most comfortable. All right let’s say you just can’t get away from laying on that shoulder. You’ve laid on that shoulder your entire life, you can’t fall asleep without it. We’ve showed this many times. What you do is, you take a pillow and you go ahead and probably a smaller pillow a lot of times, more of a throw pillow, and you create the Heineck Shrupp canal.
The canal, yeah. I wanted a name after us. Hey this could be it. I gave you first billing even. Wow H&S. Yeah so you’re gonna lay down and now especially if you have the double pillow like you’re supposed to have when you lay on your side now there’s not as much stress on the shoulder Brad. I’m not on the, you know, and ideally you could even lay back a little bit like this and now there’s no stress. Right, just pull that shoulder forward a little bit angle back, yeah. Big difference. Therefore, we’ve got kind of a win-win situation you get go sleep on your side and you’re not increasing the pain anymore. All right let’s go to a couple more exercises now Brad that you can actually do the first one is the Mulligan technique.
Sure, we need the chair for this one. Yup, we need the chair. So this is an exercise that just helps set that bone down into the socket. It just works out really good. I’ve had some people that have really had good luck with this sometimes, you know people- not. Right. It’s one of those things. You do it, if it works good you’re gonna know it.
It’s like you said. People are saying wow does that really work good and if it doesn’t go to the next one. You know, nothing lost. Right. So you go ahead and put your hand here and I’m gonna be pushing down. Right. And at the same time, I’m pushing down I’m walking away, so. So, what we’re doing if we look at the bone here, when he pushes down that’s your muscles bringing that shoulder or that ball, back in to where it needs to be to line up the mechanics. So that was kind of a nice demonstration there Brad. Do that again? Do it right there. So we’re gonna pull it down and that’s why we’re pulling down. Nice. All right.Think, if your elbow were bent like this-that would hurt. So I’m again I’m pushing down as I go back and I’m pushing as I go forward again and you can do like five sets of these you can do it every hour.
Yeah I mean, it’s just a good thing to set it down in place. Typically, if you have success with that you’re gonna do it for a few days and you won’t need to do any more because your shoulders gonna be feeling better. Right, and you’ll find out that you suddenly can start lifting it further before it hurts. Right. So you’re definitely gonna want to coordinate that with your postural exercises we went through initially. Well and also this one right here. Sure. Strengthening. Maybe you should show Brad, because you got good green on there, but basically, you’re gonna just go ahead you can take some band like this this is a band by Can Do.
Yeah. I think we have it down in our link below. Right. For our favorite products. Yeah, and this is actually a nice one because this is the latex free. And it doesn’t have that powder. It doesn’t have the powder on there, right, which often gets on your clothes. Right. But what’s nice about this Brad, you can have this at work and you can be in your chair and I want to work on external rotation because that muscle helps pull the ball into the socket into the socket but you’re also getting a little posture with this too. So going like this.
Real simple to do. You know, and the one really nice thing about this if you’re working at your desk with it, you can fold it up easily put it in your drawer and it’s out of the way. You can snap people. Well don’t get caught. We did not mention that. I’m squeezing my shoulder blade together while I’m doing it. All right, next one Brad, you want to just show, these are some stretches these are kind of more Mackenzie stretches. Do you have a cane? Oh yeah, of course Bob. So we’re gonna do extension. So we’re gonna do it in this plane if you look at me this way I’m not going out to the side I’m going straight behind me this is the good shoulder and we’re gonna gently go back this way as far as that’s tolerated and you’ll know if it’s the right stretch because as you do more of them you can go back a little bit further and it feels a little bit better each time you know what – 10 is a good number to go to and then you can do that every few hours, couple hours.
Yeah, and then internal rotation. We don’t have your belt back here do you? My belt? Yeah, get your belt Yeah don’t you like to do internal rotation that way? Well yes, of course. I’ll get my belt. So what we’re gonna work on is we want to increase a lot of times what you’re gonna see is the shoulder that’s involved is goes up maybe this high and the other one your good shoulder goes up this high. Sure. So you want to get them equal, and and so you’re gonna work on bringing that shoulder, or hand up further up your back. So if you got a nice belt that’s a little bit shinier it works better and you just put it in there go around your wrist like so and that’s gonna go, this is the hard part is to get it to line up properly. Right. But it’s not a big deal. I’ll get it, don’t worry and this hand stays relaxed that’s why we go around the wrist and I’m just gonna go up and down like this.
This is one of those exercises that I’ve had luck with people with shoulders where they were. I had one of woman where she was scheduled for surgery she did this exercise for about three to four days and it was just amazing. Yeah, this is not a minor exercise, this works out really quite well quite often. Why don’t we use the stretch out strap now. You have to use use your good judgment, if you get sharp pain with this it’s not. Yeah we don’t want pain with these. These are kind of pressure on, pressure off. Stretch out strap works out good for this, because look at this baby. Okay. There you go. Are you jealous Brad? No, no, no, but, cuz I got one at home. But yeah. I got the red showing? Oh, yeah, you got the red showing, yeah except for you’re twisted into the gray, Bob.
Yeah I know. You got a gray shirt Bob. There, there we go. That’s gonna work out good. Yup. So yeah alright give these a try, get that bone back in place where it should be, and you’re gonna be doing a lot better. Thanks everybody for watching. Be careful you.
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