♪ Bob and Brad ♪
♪ the two most famous, physical therapists, ♪
♪ on the internet. ♪
- [Bob] Hi folks.
Today, in this video
we're gonna show you the number one cause of neck pain and-
- [Brad] We're gonna show some very recent research,
showing the stretches and the treatment
so you can take care of it at home.
- All right, Brad, this isn't part of the research
but I think you would agree,
that the number one cause of neck pain is poor posture.
- Sure
- And what is the number one posture that we see?
- Head forward, slouched, stressing the head and neck,
all kinds of problems, a result as this.
- Right and so this study,
and I'll here's the title, you see right now.
Evidence-Based Corrective Exercise Intervention
for Forward Head Posture in Adolescents
and Young Adults without Musculoskeletal Pathology;
A Critically Appraised Topic.
- Wow.
- Yeah, this is by Titcomb, Melton, et al,
and it was done,
published in February of 2022 Brad.
- That's amazing.
You know what else is amazing,
David Titcomb,
that's my wife's maiden name.
- Are you serious?
- Yeah, she may be related to him.
- Oh my God.
Okay we're gonna talk about,
so they talk, recommend four different exercises
that you should perform for forward head posture.
Number one is stretching the sternocleidomastoid muscle;
number two-
- This one right there - Yeah, right there,
pectoralis muscle;
number three, supine chin tuck.
We'll show you how to do that.
- Yeah.
And number four are W's.
All right.
Let's go start with the first one, Brad
Let's talk about the sternocleidomastoid muscle.
All right, this is the best way I've seen do it.
Okay. Brad was showing you the sternocleidomastoid muscles,
right in this area here.
If you take your fingers
and run them along your collarbone.
Right to the point where it gets to the sternum,
right in the middle.
Now you feel up, that's the muscle right there.
- Got it.
- I'm on the right side, the right muscle,
I'm gonna put my fingers on the base of the muscle
and then I'm gonna turn away from the muscle
and it'll really stick out then.
- Yeah.
- You see it?
- I got hold of mine Bob, I'm grabbing it.
They can see right.
- Turn,
and keep pressure on the muscle
and then bend back like this.
Oh,
I feel it.
- It sounds like you feel it, Bob.
Yeah you definitely,
it's a perfect way to stretch it.
You know, I'm very happy because out of the four
we've been teaching three of these.
So this is one that we need to add.
- Yep. It does pay...
- Dividends?
- Yes, yeah.
All right.
Let's go along the collarbone on a left side now Brad.
- Yep.
- Find the muscle,
turn away,
and tip back.
Oh again.
- Why Bob, why?
- I try not to-
- Why the antics?
- I try not to moan.
(laughter)
All right.
Next one, Brad.
Now I'm gonna sh- we should move this out Brad.
- Oh, where are we going?
- Just out of the ways.
- Oh, I understand, yeah
- Yep.
And we're gonna stretch the Peck muscles now.
To stretch the lower fibers
you actually go off into a Y.
- Yep.
- To stretch, the upper fibers,
You actually go into a T.
- A T
Yep, so ,
I better go into the Y first.
Just stretch it all the way back.
Now, I could have the pillow underneath me too.
- You want me to get one Bob?
- Yeah, would you mind?
- Oh no, because I care.
And you know, Bob, the other thing is
is this recommended to be done lying down in a supine?
Or could it be done standing against a wall?
- I don't know Bob, but you could do it standing.
- It's easier that way because you can relax more.
- Right.
- I think it may be a little more effective
- and I'm gonna do the T for the upper fibers.
- All right, next one, Brad.
They actually have you do this supine
but I actually think which means you're on your back.
- Yep.
- You do a chin tuck.
You lift your head up like this.
- So they're actually doing some strengthening as well as
- Right, I think Brad
I almost would prefer to do this one,
prone like well I have a roll towel here.
- Yeah. And I don't have one unfortunately.
- Yeah, but that's not the way they directed it.
- No, it's not.
- So that's our opinion.
- Yeah, I'm not sure I agree with it
but I think it looks good.
- I like the reason I agree
with it is cause the guy from costochondritis
- Oh yeah.
- That's how he has.
- Yep. Yep.
Well, you can't go wrong with Steve.
- All right.
The last one is scapular retraction or W's
- Yep.
- So basically we're gonna squeeze his shoulder blades
together, while keeping very good posture,
keep the neck back, retracted.
Now I think again, if I were to add our opinion, Brad.
- Yeah.
- I would try it with a band.
- Oh yes.
Gives a, you know, I think you do it both ways
but the bands add the resistance.
So you're doing some better strengthening
which is important.
I'm gonna get a little closer to this red one
and I'm gonna,
- It's just gonna enhance what you're doing.
It's gonna, you're gonna get results quicker.
- Common error, I know patients as well
as I do sometimes is the head goes forward
because it so hard.
So you really gotta,
really work on expanding and bringing everything back.
Chin tuck in,
squeeze those shoulder blades together and down.
- That's it Brad
- Oh, we're done.
We gave them the four.
- All right, well that was pretty straight forward.
- Oh we wait Bob, we should say how many repetitions,
because they're going to ask.
- Oh sure.
- Yeah, 10 repetitions is a very typical one.
You know, a couple sets.
Do them two or three times a day at least.
- Yep.
- Take care, stay posturized.