- All right, Bob.
Fellow listeners, fellow viewers, everyone out there,
we're gonna show you four different options
to solve that neck pain problem that you have.
I'm excited to do this.
I was just using these last week with a great success.
9.3 seconds is all you need to wait,
and we'll get right to it.
♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
Okay, Bob is gonna show, demonstrate these.
I'm gonna talk through it
because we can't have any mics on,
so Bob is mute here.
So, hopefully, I can get through this.
So this is absolutely nothing, but hands are used.
So get your fingers clasped like this, behind the head.
And now what Bob is gonna do,
you can't see it from that angle,
he's gonna do a slight chin tuck to get in good posture.
And now he's going to pull his hands up
and stretch this skin right here.
Okay, Bob, are you pulling up now?
And you feel a stretch right here,
like your skin is stretching?
Now, you're gonna hold that for 30 seconds,
15 to 30 seconds,
as long as it feels like a healthy stretch.
If it creates pain or sharp pain, stop.
Otherwise, if it's like, "Oh, it feels okay,
but I'm not sure," then you can stretch to the right.
So, demonstrate. There you go.
And then you're gonna emphasize the muscles on the left,
when your head goes to the right.
I think cameras are going back and forth.
Now, go the other direction.
And now he's gonna get the right by leaning to the left.
Again, no more than 30 seconds per stretch.
Any sharp pain, you stop, but it works quite well.
What do you say, Bob?
Just shake your head. Yes or no?
It's a good thing, yeah.
Okay, we'll go to the next one.
Okay, the next option. You'll need a towel.
Roll it up like Bob has it there, in a chair,
a firm chair works a little bit better.
Put the towel behind your neck
and then do a slight chin tuck.
Bob is doing a good job.
And then, the towel actually adds support,
if you have a soar neck, and then you're gonna roll back,
and get a little stretch going backwards.
Again, this should feel like a good stretch
as you go backwards.
(Bob speaks faintly)
Yep. And you can try it this way and pull up.
That adds a little traction onto the neck.
You're gonna use whichever method makes it feel better.
Again, any sharp pain,
it's not the right stretch for your neck.
If it feels like a good stretch,
and you're getting more range,
you motion back, as you do more of 'em.
You continue with it.
When you're done with it,
both of these should make things feel better.
10 repetitions is all I recommend.
Come back and do it in a couple hours,
if it feels better, as oftentimes it will.
And Bob is happy. Thumbs are up.
We're going to the next one.
The next option.
If the seated position doesn't work that we just did,
you can go lie it down on your bed
with your head off the edge.
Now, this one, if you don't feel comfortable, do not do it.
Take the towel, put it behind your neck.
And what we're gonna do is have gravity help the stretch.
Bob's taking his time, going slowly, feels good,
feels good, no pain.
If it's a stretching pain that feels good, we're okay.
And you're only gonna do this three to five times.
It's a little more aggressive because you got your head off.
Now, Bob is pulling on the towel.
And again, I don't promote this one
unless it clearly feels good
and you're very comfortable with it.
Now, Bob, just scoot yourself back
on the table or the bed.
And we're gonna go to the fourth one.
Okay, the last one.
Now, this one I do like,
and it's nice 'cause you can relax.
You're gonna lie on your bed with your head on the bed.
And it's the same technique we did seated.
So the fingers are like this.
They're behind the neck,
right under the occiput or the skull pane,
if you wanna call it that.
And Bob's gonna push his head this direction.
Again, he's gonna feel the stretch on the skin here.
It feels like you're pulling your head
this direction with a stretch.
And again, you could stretch it right or left,
depending on how it feels.
Do all three of them.
Do the one that makes it feel good.
Sometimes, they all feel good with it.
Bob, feel good?
- Yeah. - Yeah.
And Bob and I agree this position is very nice to do
'cause you relaxed, your head is supported,
and it's a great way to stretch the neck.
All right, Bob, why don't you sit up?
And I've got Bob by the tail here,
'cause he can talk, but they can't hear you.
So Bob, once again,
we can fix anything except for a broken heart.
There we go.
And we've been working on this.
And I think we're, yeah,
we're not gonna get anywhere. (laughs)
Have a good day.