- Okay, Brad and I are gonna show you three
of the best stretches you could do for neck pain.
We recommend doing them three times a day for...
- Three weeks.
- Right.
- That's 21 days, Bob.
- And at the end of that time,
hopefully, your pain will go down.
- Yeah.
And very likely will.
Do 'em properly. Follow us closely.
And, and you know, things will go well.
♪ Bob and Brad ♪
♪ the two most famous physical therapists ♪
♪ on the internet ♪
- Okay, Brad, the first one, we've taught
this one before, haven't we?
- Yeah, I was gonna say, this is nothing new.
- Chin tucks. We're gonna start getting some movement
in the neck, and you're gonna work
the upper, right by the cranium.
- Yeah, that's the sub-scapital muscles.
- Right.
- Right in the old, some people call it the skull pan.
- Very good.
- Well, it's a sling.
- So I have very good posture.
I'll show from the side better to show straight on.
And you're gonna not heavy chin down, not heavy chin up.
You're gonna go straight back.
Like you're backing up,
you know, a truck.
- I've had some people say, it's like,
you got your chin on a table,
and you're sliding your chin backwards
on that table.
And like there's a nice stretch.
Good postural stretch.
Good for the cervical spine.
- Starts, get moving.
If it feels all right.
You might even try a little overpressure.
You could take a couple fingers-
- Two fingers. - and push on your chin.
- Chin
- Push back, or could take the crux to your thumb.
- Yep.
And push back. - Kind of hard to talk though.
- Ah.
- You don't have to push real hard. Just a gentle.
- Right? Good for neck headaches.
- Yeah. It's a wonderful stretch.
That's why we've been teaching it for last-
- All right. - 11 years on YouTube.
- Number two.
So most of you will do this first one,
but if it doesn't help,
you could try the second version of it.
- Sure.
But Brad, you wanna show this one?
- So we're gonna take a towel about this big
and then, you know, do this where you roll it up like that.
- Like you're gonna snap someone. Right?
- But don't go snapping - No, don't.
- It's a, we wanna be nice.
Take that rolled towel.
You're gonna put it behind your neck.
Okay. And just gonna support.
It's not a lot of pressure. It's just gentle support.
And then we're going to do some.
I like to actually lean back
into the chair so you can relax
and extend backwards like this.
- Now, if you can extend without pain,
you could do it without the towel.
- Exactly.
- But most people start with the towel.
- Yeah. Sometimes you can just use your hands.
- Hands.
Right.
But the towel is definitely more comfortable.
If you have some pain, it's more.
- [Bob] Another option would be the belt.
Right, Brad.
- Anyone can go up like this as well.
Like Bob said, you can use a belt.
A cloth belt works really well
because it seems to grip a little better on the skin
so it doesn't slide.
You can get at the level.
So you may start low,
and you can go up a vertebra at a time, one level.
And you'll know because the level
that gives you the most range of motion
with less pain is where you wanna go.
If you do this and it hurts,
but you do this, and it feels better,
then you do the-
- Option. - the better thing.
- Yep, the one that feels better.
Right now, this feels better for me.
Oh yeah. - And you wanna go further
and further back.
- Yep.
- And at least 10 times.
- Yep.
- Three times a day.
You can do it more if you want.
- Yeah. It all depends on how it responds.
It should feel good. No sharp pain.
If you get any symptoms, pain down the arm-
- Or I bet- - stop.
- for some people, they might feel better
by doing side bending.
If you're pain that's on this side.
- Yep.
- You actually do a chin tuck
and bend to the right
Chin tuck, bend to the right. Ten times.
If it would be on the left, you'd chin tuck
and bend to the left.
I like to mention it, one because it's one that helps me.
- [Brad] And the dentist.
- And the dentist. Right.
- [Brad] And the dentist-patient that was grateful.
- I'll spare you the story.
(Brad chuckles)
- All right, and this last one, Brad.
If you're rounded in your upper back,
it's gonna affect your neck.
It's gonna turn it out of place.
- Yeah. You get the head forward posture.
The spine becomes in a position
it should not be in, and it can cause problems over time.
- So you gotta correct that if it's a problem.
- This is a really nice way to do it.
You take a nice squishy ball,
about six to eight inches in diameter.
- Give our cameraman credit.
- Yep, Mike is right back there.
And then you put that ball behind your back
between your shoulder blades and then simply lean into it.
You can bring your arms back like this and stretch.
You'll probably wanna add to start with a chin tuck.
- Yes.
- And then add this if it's tolerated.
But make sure you adjust the ball up
and down because you're gonna find
there's probably one location that allows
the best range of motion with less pain.
And that's where you wanna do it.
Hands can go here.
You can do-
- [Bob] Hallelujah.
- Yep. Bob's hallelujah.
Elbows back.
Sometimes this works better.
You have to experiment.
- So you can do it at church.
- Oh yes.
- Hallelujah.
- Yeah, but I don't know if they'll allow the ball
in church and everyone will be
it'll be- - That's right.
- be like volleyball.
All right. Very good.
Any other ones, Bob?
- No, that's it. - Number three.
We can fix just about anything.
- Except for...
- A broken heart.
- Right. But we're working on that too.
- It's broken.