This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/aa5rTo45ZWk
Mike: Many people try traditional shoulder exercises to treat their shoulder pain without success.
Brad: You're right, and actually through our podcast we ran into a physical therapist who is an expert at shoulder pain as well as many other parts of the body. He's written many books. His name is Rick Olderman.
Mike: And in fact, we think only one in 5,000 people know about Rick Olderman's solutions for shoulder pain. So we're going to teach you these now.
Brad: That's right.
Mike: So if you want to find out more information about Rick, you can just go to rickolderman.com and find everything there.
Brad: Now, one of the things that Rick found out is the problem or the root cause of shoulder pain oftentimes is from the shoulder blade. Let me explain. Mike, can you stand up and turn around? All right, so we're looking at his right shoulder. The pain is on top of the shoulder, and what happened is we have the shoulder blade, as the shoulder blade actually depresses or goes downward, and what that does is it positions the shoulder in a way that the shoulder joint is not working as effectively as it should. This can cause pain, as well as the muscles that connect from the neck or the cervical spine down to the shoulder blade gets stretched out. Another source of pain. So we need to elevate the shoulder blade so the mechanics are normal, decrease in stress to the neck and the shoulder, creating a good shoulder joint, and good mobility.
Brad: Now the first area you want to address is in a seated posture, particularly if you're working at a computer workstation and your shoulder blade is slightly depressed. We need to elevate that arm so that the shoulder blade comes up and that releases tension on the muscles in the neck, releasing that pain. So let's see what we're going to do about that and how this works.
Brad: Okay, here's how we're going to address this and elevate that shoulder blade so it's back where it belongs. We're looking at Mike from the front side here, and we're going to actually elevate this arm. And we want it in a relaxed position, so we're going to need something to hold it and support the weight of the arm, allowing this to be in the right position and pain-free. Go ahead, Mike.
Mike: So as you can see, the armrest is still kind of low. It's not elevating enough if I'm having pain. So you can simply take a pillow, fold it in half, and you put it next to you between yourself and the armrest, and that is higher up and that will support this shoulder.
Mike: You typically just have to do it on the painful shoulder. If you have issues on the other side, you can certainly double up and do it on both sides. And you have pillows in case you want to have a pillow fight too.
Brad: Now if you find that works out well and what you'd like to do is have a permanent fix, get an office chair while you work that has armrests that adjust, that way it's going to fit anybody's height or make sure it's customized to you. So here it's a little bit low. I want it up about an inch or so. I'm going to elevate both of them and the ones that rotate in are helpful but not necessary. And there we go, I can definitely feel my shoulders relaxed now as the weight of my arms is through my forearms and where it should be. I'm ready to go to work. How do you feel, Mike?
Mike: Perfect, but I have pillows.
Brad: Okay, now we're going to go to phase two of the exercises. First we did the raising and elevating the shoulders while you're seated. Now we need to strengthen the muscles that pull the scapula up or the shoulder blade so that it stays up where it should be permanently. And this exercise will do it. Mike, go ahead and we'll talk our way through it.
Mike: So you're going to do the painful side. For camera filming purposes, I'm going to use my left side here. You're going to place your hand against the wall with your pinky touching all the way through to your elbow. You're just going to do the painful side. Now what I'm going to do is start sliding up the wall. As I slide up, I'm going to try to engage my scapular muscles, kind of shrug motion as you push up. Once you get to the top level for you, whatever that may be, some people may be down lower, it's fine. Just go where you can that's pain free. Stay there for three to five breaths. Breathe slow and relax, and calm back down, keeping contact with the wall the entire time. We're going to do five to 10 repetitions of this and really focus on pushing that scapula back up into place
Brad: Right, now I know when I do this one, I really need to focus once the elbow gets horizontal with the shoulder, that's when you want to engage the muscles in the neck and elevate that shoulder blade, and then hold it for three breaths. That's something that takes a little concentration, at least it does for me, and then come back down slow. Do it while you're relaxed. And again, pain-free range, like Mike mentioned.
Mike: Now you can still do this on your non-painful side too, just to see the difference. And over time, if they become more equal, like for me, for instance, I don't have any shoulder pain now I just do both together like this to save some time, instead of doing 10 repetitions on both sides. You get a really nice good stretch here. The only thing is this is once you go up, you're going to end up getting closer to the wall as you do it, but I feel a good stretch when I do this
Brad: This is a good maintenance program to keep those shoulders and the shoulder blades where they need to be so that the future you do not have this problem. All right, the third exercise. Now this exercise you're going to do lying down. It's actually going to help stretch muscles and strengthen muscles to position that shoulder blade where it needs to be. It's just another way to work at it. You could do it in your bed, but probably a nice, firm or carpeted floor would be the best. Mike, go ahead and show them how it's done.
Mike: So you're going to lie down in a position with bent knees, like I have here, and a flat back the whole time. We don't want to be arching with this exercise. And you're basically going to be making a snow angel. If you don't know what a snow angel is, you're just going to bring up your arms, like you have angel wings. So you're going to come up, try to keep in contact with the floor, with your arm as much as you can. You could see as I start going up to a certain height, my elbows start popping off because my shoulders are a bit tight. You can see here. Go to a pain-free range, hold it there for a few breaths again, and then come back down. You can try to do five to 10 repetitions. If you want to hold it up here a little bit longer, say 30 to 60 seconds, that is perfectly acceptable. But this is going to teach those scapula muscles to get back in place and really stretch out good. Take your time with this. And we're going to actually show you a more advanced version if you are better at this than I am.
Brad: Now I just want to emphasize, Mike has got relatively flexible shoulders. If I do this, my arms actually come off the floor right about there, up, up, up, right there, and that's okay, as long as it doesn't hurt. If it creates sharp pain, don't go up so high. Just go up a pain-free range, work your repetitions, over time, things will loosen up. Make sure we don't irritate things with sharp pain. All right, let's go to the, what was it, the advanced version?
Mike: The advanced version.
Brad: Yeah, I'm not to that one yet. All right, now let's show the advanced version of the floor angels. You're going to use a six-inch or four-inch foam roller. It is helpful if you have a one that is a soft density, it's more comfortable to lie on, and three foot-long. Mike, show them how it's working.
Mike: So in order to get on the foam roller, you normally have to have your buttock towards one end and then lay down. Make sure you feel balanced and safe here. So you can see, I have to scoot down. Now, to begin this just without weights in your hand, doing the same movement is going to be more of a stretch because before the ground was here, now it's way down here. I'm really feeling a stretch, especially in the pec muscles. As you can see, I struggle to get more above head with this variation. If you find this easy to do, you can actually grab dumbbells. Same thing, palms up, and you kind of hover above the ground, bringing it up. The weights in your hands will actually push you more into a stretch if you're unable to get down there without them.
Brad: I just want to also clarify, your head should be resting on the foam roller. If you have tight neck muscles or a stiff neck, you can certainly put a pillow in there to make it relaxing, because we don't want to have any stress on the neck because your head is not comfortable.
Mike: Again, same repetitions, five to 10 reps. Hold it up top if needed.
Brad: Yeah, this is nice. It also works the core a little bit and balance. So there's bonuses with this. All right, and the last stretch is actually going to work muscles in this area to help stretch and get that mobility for the upward motion of the scapula. You can simply use a door. Mike's going to demonstrate it. If this doesn't work because of your height, which we'll explain, there's another option.
Mike: So stand sideways next to the door. I'm going to stretch my left side. You're going to feel a stretch in your shoulder as well as your lats, and even your low back. So you're getting a little bit of everything. I'm going to face my palm away from me, grab the top of the doorframe here. Make sure you have a good doorframe, so it doesn't fall apart here, and you're going to lean into it this way. This is where I'm going to start really feeling that stretch here, gets my shoulder joint up. I'm just going to kind of breathe here for three breaths again, and then come out. Again, you can do this five to 10 repetitions, you can just hold it for durations of time, whatever feels best for you. Make sure to try both sides. You may notice a difference from one side to the other. Just maybe do an extra set on the side that seems a little more tight.
Brad: Again, pain-free, we're just stretching muscles, we're not irritating things. Make you have good judgment with that. Now, if you happen to be too short or too tall to get a hold of the door frame so it's safe and a good stretch, you can simply use either a broom handle, piece of dowelling, PVC, and then put it up on a chair or a cupboard like this. You can do this standing. You're going to reach up, grab the stick, and palm away, I'm going to hold tight to that and I'm just simply going to lean into it. And right now I'm starting to feel the stretch here. Hold and breathe and relax, come back and repeat, and make sure you do both sides.
Brad: This can be done in the seated position as well. Just put the stick on the chair that you're sitting on and lean over. Actually, I kind of like this a little bit better, but it's individual thing. It both works. There we go.
Brad: Just make sure that whatever you're using sticks or has a good sticky surface. Like this has rubber tips on it, the Booyah Stik, works well. If you're using a stick that is sliding around, simply take a shoe, put it down, put the stick inside that, make sure you don't put a hole in the ceiling like I almost just did, and then it'll work very well.
Mike: Make sure to keep your hand in the same place while you're doing the stretch too. Do not let it slide down 'cause you won't get as much of a stretch.
Brad: Yep, I had a patient, I went through everything, I thought I was clear, and he came back and he was showing me the stretch, and he would do this and he said, "It's not working." And it's because I was not clear when I said make sure the hand is stuck and that it stays still. All right, now there are four exercises or variations we demonstrated. It is important that you go through each one, pick out the variation that fits you. Again, no pain should be experienced. If you do, either skip that exercise, come back to it as your shoulder gets better. Now, Mike has another video that will help you out if this isn't working.
Mike: So if you want to check out another video on some shoulder pain issues you may be having, there's some tests you can check on yourself in this one. "What is Causing Your Shoulder Pain? Tests You Can Do Yourself, Plus Self Treatment (Updated)."
Brad: Yeah. Click it and carry on with your life.
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