♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Brad, let's get that neck stronger.
- Yes!
- This is especially important, neck strengthening
exercises are especially important after whiplash injuries,
and studies have shown that this, they do help
improve the stability of it. A lot of them,
you know, have that feeling like their neck is floating
like they're not being supported, so.
- Right, right.
- Might help in arthritis too. You know,
to stabilize the neck a little bit.
- Right. As far as whiplash, the whole concept
is that things go forward and then you whip back
like if you're rear-ended in your vehicle.
- And you get, muscles are torn.
- Sure.
- In that instance, so you want to strengthen them again.
- You bet.
- So. All right, let's start off, these are,
we're gonna go from very low-level, easy ones to do
to a little more difficult ones to do, higher level.
- Right. And when we're strengthening, kind of a
general rule with therapy is we start with isometrics.
- Right. Isometrics means we're strengthening the muscle
without really moving or...
- Without moving, yep.
- So we're going to start off with flection.
Do you wanna do a side view on this, Brad?
- Sure, yep.
Okay.
- So, I'm doing it head on. Just gonna take your hand,
you're going to provide some resistance, and if
my hand wasn't there, my head would go forward like this
because I'm gonna push forward. This is flection.
One two three four five six seven eight nine ten.
We're gonna do everything ten by ten.
- Okay, sounds good.
- One two three four five six seven eight nine ten, and
obviously one two three four five six seven eight nine ten.
We're not gonna do the whole thing right out.
- Good example.
- All right, now we're gonna go in and do extension
the same way, you can put your hands back here like this
or you can just take one hand back, and if there was
no hand there, you're pushing back like this.
One two-- and by the way, good posture with all this,
right Brad?
- Yeah, that's why I'm sitting here.
- Yup. Very good posture.
- This is my good side for the camera, so it's good.
- There's no good side. We all know that, right?
Okay. One two three four five six seven eight nine ten.
- Okay.
- One two three four five six seven eight nine ten.
By the way, good side, bad side, this reminds me, Brad.
If you haven't already or you're new to our channel,
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In the evenings, so.
- You bet. What's the next one?
- All right, let's keep going.
Next one is rotation, Brad.
- Okay.
- So this one usually you're gonna put on your,
probably the side of your jaw, and again,
if you weren't there, you're gonna actually turn like this.
- Sure.
- So, one two three four five six seven eight nine ten.
(phone rings in the background)
Get the phone, Brad.
One two three four five six seven eight nine ten,
I don't know if they can even hear that.
- I don't know either.
- Okay, you're gonna do the other side too, Brad.
One two three four five six seven eight nine ten,
One two three four five six seven eight nine ten.
And we did extension already, right?
- I do wanna mention, if you're doing these and it's
after an injury and you're getting pain,
especially sharp pain, stop. Do not continue.
- Right. I would hope you wouldn't get pain with isometric.
You could, but, uh,
hopefully you won't.
Now, an easier way to do isometrics by the way, Brad, is
if you get one of these little balls from
one of the big box stores. Kind of a,
got a little bit of air taken out of it.
- Right.
- This works out nice, you just go up against the wall.
- It's gotta be a squishy ball.
- Yup. And you just put it behind you like this.
And now I can go ahead and push against the wall like this.
Just a really nice way to, you're getting a little...
It's a little more than isometric, you know?
Because you're getting a little bit of movement.
- Right, right.
- So, one two three four five six seven eight nine ten.
Makes you feel like you're doing something.
- Right.
- One two three four five six seven eight nine ten.
- It's a little more functional. You're standing.
- Yup. And good posture, you know.
Um, you could do side bending, this way too.
- Good ball handling skills, Bob.
(Brad laughs)
Wow.
- All right. Now I'm gonna push against the wall,
Two three four five six seven eight nine ten,
One two three four five six seven eight nine ten. Okay?
Getting the idea, Brad?
- Yeah. I like this.
- We can do flection even this way, too.
- Don't squish your glasses.
- So, yeah. My glasses aren't gonna work, so.
All right, so. Let's move on.
Now we're doing what we call isotonic,
we're actually getting movement.
- Okay.
- So now we're gonna go ahead and we're gonna do
all the same motions, but you're gonna actually
get some motion when you're doing it.
Put your hand here and you're going to push down.
One two... Well, I guess you're not counting, are you?
- Nope.
- Just gonna go ahead and give resistance.
- With motion,
- Yup?
- It should be pain free. If you get to a certain part
and it starts to hurt, then stop. Don't go that far.
- Yeah.
- Pain free range of motion.
- Right, we'll go to extension.
Give resistance.
Good.
Doing great, Brad.
- Yes. How many, five or ten of these?
- Ten of these.
- Okay.
- Rotations.
Going to the right, going to the left.
- I'm actually opposite of you, Bob, but.
- Oh yeah.
- That's all right.
Do both sides, that's important.
- And we didn't do side bending, did we?
- Nope.
- Side bend.
- In other words, left ear to left shoulder.
Some people will combine and do rotation with this,
but keep it on...
- Yeah, keep it on the same plane, don't,
don't do what Brad just did.
You're gonna keep the nose moving forward.
Straight forward here, so.
All right. Moving on. Now we're gonna go ahead and
do some of the support muscles, Brad.
Because they're all important too.
- Right.
Some of the muscles that come up into the, into the neck.
- Right. And this is one of those things that
if you're not really familiar with the anatomy and the
biomechanics, you might say, "Why are we doing this?"
But you're just gonna have to trust us.
They're an important part of your neck.
- Yeah.
All right.
It's good to have a rolled towel...
We had a rolled towel in there, don't we?
- Oh. Just a towel?
- Yeah.
- Get that sheet out of here.
- Oh, here we go. This one.
- Just don't like sheets.
Here!
- Brad, do you want to do the, the honors?
Lay flat on your stomach, remember these?
Here, let's pull this out. Pull way out.
Okay.
- The towel roll is strictly for comfort because you're
gonna lay on your stomach with your head face down
and you put this on your forehead so your nose isn't
squished so you can breathe, and you get in a neutral
position with your neck.
- Okay, the first one we're gonna do is, and I'll
show them first, Brad, on me.
You're gonna make a Y like this, and he's doing palms down.
- Okay.
- So, you can do these on the floor.
Palms down and and he's gonna go ahead and lift up
and squeeze his shoulder blades together.
Now these, we just did these on a video and
these are shockingly hard to do.
- I just had someone respond...
- Yeah, I saw that. They go, "They really are hard to do!"
(Brad laughs)
Now you're gonna do ten of them with the palms down,
and then you're gonna do palms-- or, thumb up.
- Like a hitchhiker.
- Yup.
Now, when you get stronger, you can do these with a weight.
But as Brad will attest to, these are very difficult to do
already, without a weight, so.
- Yeah, I'm gonna cheat and not even do ten.
What's the next one, Bob?
- Okay. Next one,
he's gonna be like this.
All right? Just like you are, Brad.
And yup, we're palms down.
- You're kinda like getting your wings going.
- Yup. And you can do thumbs up on that one too if you want,
or that might even be a little more comfortable thumbs up.
- Nah, I don't feel much difference.
- Then you're gonna go just straight out,
you're making the cross. And you're gonna do palms down.
- Now we're getting into the flying mode.
- Yup.
- Think about squeezing those shoulder blades together.
- And then you're gonna go on and do thumbs up too on that.
- And that's a little bit harder. That makes a difference.
- All right, I think those, that will do well for
catching all those, Brad. I don't think we need
to do any more of those. All right.
Now we're gonna go into some of the
little more advanced ones.
This is an advanced one against the wall.
Where you're actually gonna go, you're gonna start with
your feet probably about, couple feet away
from the wall. And I'm,
My shoulders and everything up against the wall,
and now I'm lifting my shoulders off the wall
by using my neck.
- Getting a gap right here.
- Keeping good posture.
- This is advanced. Your neck's feeling pretty good
at this point.
- It's just a good strengthening exercise,
good posture exercise.
- Yup. Works those erector spinae muscles up the back.
- You can do, you know, a set of ten of these.
- Sure.
- All right Brad, one wanna grab the Thera-Band?
- You bet.
- Go ahead and show how to do that?
Or, stretch band, I guess. Thera-Band's the actual...
So, this is again an advanced one.
- This is Thera-Band, Bob.
- I know it is.
(Brad laughs)
So, you can do extension with this. Gonna do the chair?
Lonnie, you over here?
- Okay. Just simply go around your head,
hold it here, and...
Work it. So you're getting concentric and eccentric
exercise with this action, which is nice.
- Yup.
- And, you know, you're gonna do this and you're
gonna have to redo your hair afterwards, so I wouldn't
do your hair in the morning and then do these.
Do them before you do your hair. Okay?
- Now, you could do flection if someone helped you,
but otherwise you can do side bending. Um,
I'd get back up here, Brad.
- Oh, flection? Oh, behind, yeah I see what you're saying.
We were just talking about trying to do flection
like this but...
- Yeah, it'd be tough to do all alone.
- Pretty hard by yourself.
- You can do side bending though.
- Yup.
- And Brad and I were just talking, they actually
have devices where they actually, um...
are made for this. They're like, it's a strap I think
that goes around, and they have tubing
that is attached to it.
- Yup.
- But this works just as well.
Again this is more advanced, and...
You look like the Karate Kid or something, Brad.
- Yup, I'm working on it, Bob.
So again, no rotation with this. Strictly side bending.
Pain free with all of these.
- Again this is more advanced.
- Yup.
- But, you know, as you move along, you know,
this is where you wanna end up being.
- Yeah, so you're working those necks,
the shoulder muscles, a whole group of muscles and it's...
I'm getting a little tired. I'm kind of surprised, Bob,
every time we do these that looks simple.
- Right.
- And it's like...
- It's a lot harder than you think.
- It really is.
- All right Brad, remember. We're not just pretty.
- We're pretty... pretty ugly, I guess.
- We're pretty old, but actually we're pretty helpful.
We can help you learn the ways to take care of your body
so you don't have so much pain, and you'll stay fit, so.
- Right. Subscribe button right there.
- All right. Thanks a lot for watching.