♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Let's go to work.
Hi folks, I'm Bob Schrupp, physical therapist.
- And I'm Brad Heineck, physical therapist.
- Together we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Have you ever met people that were so humble?
Today we're gonna talk about
Complete Spine Decompression.
In other words, we're gonna decompress the neck,
mid, back, low back,
and this is gonna provide you hopefully
with some instant relief at home.
And we have seven options for you.
- That's right.
I have a feeling you're gonna find
one or two that are gonna be helpful.
- Aren't you gonna mention seven is your favorite number?
- Well, Bob, the number seven is complete.
- All right. - And don't forget that.
Yes, I would assume by now- - All right
- That our viewers know.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free
and we upload every day.
When is this going up, does anybody know?
No, what are we giving away?
Oh.
- Hand-held massager.
- You're gonna go to bobandbrad.com
and go to the giveaway section
'cause Roy's giving something away.
- That's right. - We're giving away
a hand-held massager, this thing.
You know, the big thing?
There's two great points about this.
One, it's got a handle
so you can reach the tough to reach places.
- That's right.
- Two, it's inexpensive.
- Right?
- So what a bargain, right?
- Wait, I think you get black too.
I don't know.
- Oh really?
Yeah. Oh, don't get, don't start with that, Bob.
I want to forget to do with the video.
- All right.
So go to bobandbrad.com,
go to the giveaway section and also go to Facebook.
It'll be pinned to the top of the page.
Go to Twitter, Instagram.
If you don't want to hear us ramble
and only here 60 seconds of as a day.
- That's right, Bob, should we carry on?
- Carry on.
- Okay. So we've got seven decompression techniques to do.
We're gonna start with the neck.
We got two of them specifically for the neck.
I'm gonna need to take off my mic so that I can do these.
And then Bob's gonna do the talking.
So I'll be silent (indistinct)
- And just real quickly,
why we're doing this, while he's taking this off,
we're doing this because all day long
your spine is compressing.
So it's gonna give you some relief
for most people and you won't do this if it doesn't.
For most people it's gonna actually give you some relief
by decompressing the spine.
You have compression all day.
We're trying to decompress.
So he's gonna start off
with the first thing he's gonna do.
Yeah. You can talk a little bit.
- I was just gonna say.
I want to just emphasize a point.
With my patients and myself,
if these work, you will feel it right away.
It's not like it's gonna hurt.
And then they get better. - Right
- If it doesn't feel instant relief while you're doing it
go onto the next one.
- Good point.
Now, Brad, we got to point
out two little bumps that you have on your head.
These are the mastoid processes
and you can find them just go right along your neck line
where it meets the skull.
You'll find two prominent bumps.
And that's where Brad's gonna be putting his palm
in between the meaty parts of the palm.
So the thumb and the hyper senior eminence.
Right? Right.
Yeah. And so he's got a hook right in there.
It kind of fits like it's made for that.
Right, Brad?
So now he's got it in the position there
and these fingers are pointing up
and he's gonna apply pressure going up
but you can kind of leverage it
by using your elbows and leaning back, leaning down.
So are you leaning yet, Brad? Okay.
Okay. So you can see it's very subtle.
It doesn't look like he's hardly doing anything,
but he's he's providing the pressure
and you can get a good 10 to 20 pounds
of relaxation there, I think.
So, I think we'll do it
like 15 seconds or you can do longer.
- It feels good. I always say 15.
- Nobody can hear you, Brad.
- (indistinct)
- He always says, if it feels good, keep going
15 to 30 seconds.
I'm the interpreter here now.
So now Brad's gonna use the towel.
This is number two.
And this is very similar.
You want to towel now behind the mastoid processes.
And so then he's gonna go ahead and get that in place.
And now he's got his mic is in the way again.
So he's gonna go ahead and pull up.
He's probably making noise with his mic.
Cause you got, your mic is in there.
Hold on a second.
There we go.
- Did you hear that?
- Yeah, yeah.
So, all right. We're gonna go straight up.
It's okay if the neck is bent a little bit.
A little bit flexed that actually opens the joints
a little bit.
- Maybe we can mention, we can do this and this more right?
- You can actually, while you're going doing this
you can actually tip your head one way or the other.
Let's say Brad's having pain here on this side.
I would try tipping your head to the left.
If you're having pain on this side
I would actually tip your head to the right.
That just gaps the joint a little more
and do it while you're pressing pulling up.
- (indistinct)
- Now his left is definitely better, he says.
Now also, if you're having pain down one arm
you actually might grab the towel with one arm,
the non painful arm.
So if he's getting pain down this arm
you grab it with the right arm
and you can provide pretty much the same relief.
I mean, you just kind of pull a bit harder.
- (indistinct)
- So again, pain, you're gonna stop.
No pain. You can keep going.
If it improves, then you really definitely want to go.
And there's no magic time.
I mean, when you had do regular traction,
we go up to like 5-10 minutes.
So if it feels good and your arms aren't too tired
you can go ahead and go quite a time there.
So number three. Now we're gonna get mid back
and a little bit of low back.
So this is kind of similar
but now to the point where to make-
Yeah. You don't want to be grabbing your head on this.
The pressure is coming through the-
You're pressing this way.
You're distracting that way so you can press in- Yep.
Arch the back and lean the butt back.
Yup. Lean the butt down to the heels.
And this one is a great one
for extending the back to the mid back.
It's a great one if you're getting knots
up in that area, it's just,
again, if there's no pain this is a really good one to do.
- (indistinct)
- Brad saying he has no back problems right now.
But even that feels good.
Well, you kind of got back problems all the time, Brad?
Cause you got your (indistinct).
- Well, I know, but I mean
there's no particular flare up.
- Yeah. Right now it's feeling good.
- Well Bob, I feel good every day,
one way or another.
- Should I show this one, Brad?
- I'm all tangled up.
- You can kind of go off-
Can we pull that way a little bit, Brad?
- All right.
- So if you have a decent table
or especially a place like this works really well,
you actually can just lean off the edge like this
and it's, this is gonna pull
on the low back and actually decompress it.
It actually works quite well.
But the problem is for a lot of us
is that you don't have a cushioned table like this.
I imagine you could maybe go off the edge
of a solid table if you had one
and maybe put a pillow over it.
Brad, you thought maybe you had a couch too.
The arm of a couch.
You could put some pillows
so you're not releasing over the arm.
- You got me? Am I all good?
All right. Backs
I like this one.
It feels really good on my low back.
I didn't want to miss it, but anyways, you didn't.
- This one is made for it.
I mean this table.
- Yeah.
- All right, next one is gonna be
the between two chairs.
- Oh yes. You can't-
This is always one of those
it's for the mid and low back.
You may want to put a pillow on the floor if you can.
So yeah, this works out well, but yeah.
Put a pillow if your knees are uncomfortable.
The chair height is critical.
Depends on how tall you are.
These are standard size chairs.
Usually it works good for a lot of people.
For Bob, he's a little taller,
but I'm just gonna push up.
Now, I'm gonna take the pressure.
My knees are actually gonna suspend in the air.
Right now, you may not be able to see it,
but right now they're off the ground.
And the hard part about this
for some people is to relax your core muscles
to allow the spine to decompress and get that traction.
And you have to practice with that.
And then I just let my muscles go
and I can feel the traction,
particularly on my low back or on my spine.
And it feels pretty good.
So I'm happy.
And I would hang here.
My triceps are gonna be the first thing I
can see that are fatiguing.
If you can lock your elbows,
it makes a big difference on that.
- So I was gonna make the suggestion, Brad,
that if you're out in a park,
going for a walk and there's a cemented bench,
a real heavy bench,
- Or a good solid steel one.
- Yes, a solid steel one.
You can actually go behind it.
Well, this'll probably be a better angle.
- Sure.
- And I don't know, grab here this way.
Probably this way.
- I think whatever.
- We're just gonna let- no, I think it's more this way.
You're gonna let it hang like this.
And I'm bringing-
I can't completely lower raise on,
- But that's okay. You don't need full body weight.
- Right. - Sometimes you just get 50%
off and you can feel that relax.
- It might help you
if you're going for a walk
in the park and you're having some pain,
you know you might be able to hit every park bench
- And surely they could have a little sign on it.
- Yeah. Decompression station!
- Decompression station.
- Yeah. There we go.
Shall we talk about the Booyah Stik?
Or you don't have to have a stick.
Oh, you can use like a broom.
- Yeah.
- A piece of doweling
or something of that nature at home.
- Because I'm taller, I'm gonna go
off a higher surface and standing.
- So with both hands, if you,
you could do it with one hand
but it puts a twist on your back.
So both hands, keep you square
and then just grab up high above your head level
and grab it, see your hands, do not slip. Grasp.
And then simply lean forward.
This is not a real aggressive traction
but it still does give some traction.
And you can try it and see if you get the relief.
It's easy one, you know, if you have-
- It's actually gonna stretch
your shoulders a little bit too.
- Yeah. Absolutely.
- Which actually use it as a treatment that way.
- But yeah.
- So it's actually works pretty good.
- We thought we'd throw this one in. We weren't, no.
But now we got seven to be complete.
- Yeah. And the Booyah Stik does work well
because it's the right height.
And also it's the got the right grippy.
- Yeah. This is a nice smooth plastic
and a grips to your fingers very nicely.
- Yeah. All right.
- The last one, but not least.
This is one of my favorites.
I do this one on a regular basis.
- I do it too.
I do it when I'm working at a computer.
- Yeah.
It's not only good for your mid back, low back,
but your shoulders as well.
And your posture. This is just a wonderful-
So you can use a pull up bar.
You could use, we use the handles, like this are going
against the wall as a benefit for your posture.
And also I can very easily
slowly let down the traction.
Control the intensity
and you don't have to go full on weight bearing.
You can just, you know
now I'm about 50% and this is how I do.
I just take my time. And then-
- You can do full weight bearing.
- And I've been doing this
for my shoulder and impingement problems.
So you can get past your shoulder, back, mid back.
Yeah. This is relaxing.
- The whole, you know, part of the theory
of this is, you know, apes have done this for a long time.
You don't see apes with shoulder problems.
I don't know if you've seen with back problems.
- I've never treated, but yeah, this is-
there's a whole book written
on this shoulder problems specific,
but the decompression aspect of it
for the spine is, you know (indistinct).
- You can find a branch outside
or you can grab the rafters underneath your-
- Whatever is something safe to hold onto
so you can relax.
Was there something else, Bob?
- No, I think that's it.
- Wow. Brad and I can fix just about anything.
- Except for a broken heart.
- Right. And these are not gonna do anything
- Not gonna help me at all.
- But they're gonna make you feel better.
So I hope everything goes well
and have good luck and be careful.