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This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2022. For the original video go to https://www.youtube.com/watch?v=8gh7KN6N7lg&t=104s
Brad: Most shoulder problems are caused by or worsened by how the shoulder blade is on the rib cage itself. Oftentimes it's too low.
Bob: Right. They call it depressed, but not mentally.
Brad: So that can really lead to shoulder impingement.
Bob: Which can lead to shoulder tears.
Brad: Right. So you can't reach up.
Bob: You really want to improve this. So we're going to start with the base and go from there. We have three exercises to show.
Brad: Oh, three, Okay. That's better than four.
Bob: Okay, the first one is the doorway stretch. Brad is going to demonstrate.
Brad: So to do this, we're going to have to be tall enough to reach the top of the door. Get a hold of the edge, and make sure it's a good solid door. You don't want to rip it off the hinges.
Bob: Yeah, right. You could use the door frame too.
Brad: We don't have a door here, but anything that is about the right height where you can grab that is sufficient and that is going to hold your weight. Now, you're not going to hold your whole body weight on it but about 40-50% perhaps. We're using the hanging handles here.
Bob: Right.
Brad: I'm just going to drop down and I'm allowing the lat muscles to stretch, muscles in the back that pull your shoulder blade out of place. We're going to stretch them to allow that shoulder blade to go where it needs to go.
Bob: Then back up again. You can do that throughout the day.
Brad: Just think about that shoulder blade. I can literally feel it moving up when I'm stretching. And that's being aware of your body. A lot of times you don't think about stuff like that.
Bob: Right. This next one is from Rick Olderman. It's called the all-four stretch. So, my hands are a little ahead of me and I'm going to go down and really stretch and move the shoulder blades at the same time.
Brad: So, my fingers are on the shoulder blades. See how it moves forward stretching those muscles and ligaments. There you go.
Bob: Now you can bring your arms out to the side a little bit and stretch to the right.
Brad: So that's going to accelerate and increase the stretch.
Bob: Or stretch to the left.
Brad: There you go. Now it's going to work on the other side. You want to do that on a carpeted floor or someplace where you have some cushion. Now if you have bad knees and that's uncomfortable, and you want to do it at your desk you can. If you have a chair or stool that has wheels on it, it's a little better. Hands go on the table or desk and stretch.
Bob: Or slide your hands along the desk.
Brad: Sure. I'm going to actually hold a side, that helps. Move it in. Stretch. And again, we're not trying to stretch the joint here so much but get that shoulder blade to move. So, think about relaxing that shoulder girdle, that area on the back of your shoulder.
Bob: Yeah, it looks better already.
Brad: Good. Life is good.
Bob: All right. This one's a little bit complicated but you take the pinky side of your hand, put it up against the wall, go up to about 90 degrees, and then at that point you try to think about lifting the shoulder blade. And then I go down and drop it. At least 10 times throughout the day.
Brad: Yep. Could you do this on your other shoulder too for maintenance?
Bob: Yep. Absolutely.
Brad: Yep. Maybe you don't have to do it 10 times, but you know you'll want to do it a few times.
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