♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp physical therapist,
- Brad Heineck physical therapist,
- we are the most famous physical therapist on the internet
- in our opinion of course Bob,
- we're going to show you
how to get rid of neck pain from sleeping wrong.
This is something that just happened
to somebody I live with.
- Oh! Wonderful.
- She doesn't like when I mention her name,
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- Excellent job.
- So yes, approximately a week ago,
this person I live with,
woke up with a very stiff neck
and I don't want to tell how it happened,
but she was sleeping on the couch with her head forward,
- oh!
- impaired posture for a long period of time.
So, immediately what we had her do
is we just had to take a roll towel,
and Brad is gonna demonstrate here.
And what she did is actually worked on trying
to gently start doing some cervical or neck extensions.
Brad, do you want to use a chair or what do you want to do?
- Yeah, let's use a chair.
- Okay,
- I can go.
- I'm gonna go ahead and handle the camera here.
Again, we don't have a camera person right now.
We're on our own.
- We can do it by ourselves,
we used to do it.
- That's right, this is how we did it
from the beginning,
- the old days coming back,
- Yeah.
- So I'm gonna take the towel roll-wrapped up.
We have some tape around here, the red stripes,
and that's to keep it so don't fall apart.
- Yeah, you don't necessarily need that but,
- so what did you ever do first, Bob?
- Well, first you know if she tried it without the towel,
it just didn't work. It was too painful.
- Yeah. So you're going?
- Yeah, it was it was very stiff.
So we just started having her take the towel
and I had her put some counter pressure against her neck.
- So she
- pulled that way up
- gently
- and just started working on extensions.
Now you can have your back up against the chair too,
especially if you have a decent chair
with a decent back.
- Now, did you have a hole here or a little bit of,
- little bit of push, you know, whatever felt comfortable
that whatever it was letting her extend back.
That's it. That's what we're doing.
- So typically, you'll go back a little farther.
It feels better with the support,
it may take a few repetitions
or even more, you know, throughout the day
before it starts to really go back
and the pain goes down
with the range of motion as it increases, typically.
- Yeah, it immediately helps some,
and then over the course
of the next day or two, it went away.
But in addition to that, what you can also try
is you can try some rotations.
Brad, you want to go ahead and try those.
- Sure.
- You're gonna go back up to the bed, okay?
- All right, so we're just gonna keep
good posture and not slouched,
bring the shoulders back here,
and we're going to use this right Bob?
- So, let's say Brad has trouble
turning to the left, his left.
- Oh!
- it just doesn't want to go.
Brad is gonna show you now
you can pull down on the towel on the left,
that gets pulled down, yep.
And we should cross hands over.
So, he puts the right hand on the left towel
and the left hand on the right towel.
So then he pulls it,
you kind of pull on your mic a little bit there. Right.
- Oh sorry, what am I gonna do Bob,
Take the mic off?
- Well, yeah, go the other way.
- Okay,
- so we'll just show the opposite way, now.
Turn to the right now,
So you can pull down on the right one,
and there it goes to the left or right to the right.
- Notice I keep the towel up here,
So it goes across my jaw bone an iron arc.
- Yeah, exactly,
- really critical.
- It just gives nice support for the neck
when trying to do this, and it works really well.
If it hurts to rotate that way,
you might actually work on rotating the other way
and then go back to the other one eventually.
- Right.
- It seems like that really helps.
- Yep.
- All right, i'm going to come back, Brad.
- Oh, sure. Come on.
- I'm gonna try to flip this around so I can see.
All right. So the last thing you can try
is if you're still stiff,
and you're lacking some side bending,
what we want you to do with that one
is actually do a chin tuck and then go to that side.
Don't just go to that side, chin tuck, and go to that side.
Yeah, I can see Brad showing it from behind there.
Chin tuck, that side,
if you're going to go the other direction,
chin tuck then this direction.
- So, just so you guys can tell
I'm back behind the table maintaining my six feet distance.
- That right, I can't reach him, he's back there.
But, I know, I guess
we both were not really exposed as far as breath wise,
but we were exposed as far as
touching surfaces possibly, right?
- Yeah, that potential exists.
- Yeah. So we've been trying to use disinfectant
and wash your hands and use gloves and all that
and we're out of there now so hopefully,
- right.
- So everybody, please stay safe out there.
We'll all get through this together.
We just gotta use some ingenuity and have some faith.
- Yep, and just relax.
Do what you're supposed to do and read a book.
- Alright, Thanks for watching.