- [Bob] Okay folks, we're going live again.
Bring 'em on in.
Aw I'm getting cut off here Lonnie,
you might have to
put that camera up a little bit.
- [Brad] Aw, it's just his head.
- [Bob] Pick it up.
- [Brad] We don't need to see his face anyways, so- oh.
- [Bob] There we go,
there we go.
Alright folks,
we're going live again on YouTube
and Facebook.
Hi, I'm Bob Schrupp,
physical therapist.
- [Brad] Brad Heineck, physical therapist.
- [Bob] And together we are
the most famous physical therapists
on the internet.
- [Brad] Well, in our opinion of course, Bob.
- [Bob] Brad today we're gonna talk about
how to get rid of neck hump,
using physical therapy exercises,
posture exercises.
- [Brad] Right.
- [Bob] Now, we're not talking about
Dowager's hump, which is more of a,
a hump that occurs more
in the upper mid back.
This is a hump that is basically,
neck hump has been kind of
the definition that has been widened out
to include people who
are having difficulty with their posture.
- [Brad] Sure.
- [Bob] For prolonged periods of time.
You can also get neck hump from
Cushings disease,
steroids,
it could be a lymphoma,
it could be compression fracture.
But I wanted to show on the spine here
real quick, Brad.
- [Brad] Am I wrong to say that
a contributing factor is poor posture
with being at a computer,
using your cell phone-
- [Bob] Absolutely, Brad, yep.
Yep.
And what we're seeing, by the way,
we just saw a study that,
they did, a, some
scans on younger people that were 20 years old,
and they found out their neck had deteriorated
similar as to people who had been working
for 40- or 20 years already.
- [Brad] Right.
- [Bob] So, I mean, that
that were 40 years old, and,
I mean, so,
- [Brad] So we're talking about
things with the disc, and,
you know,
- [Bob] Yeah.
- [Brad] The bone structure,
and that can,
stretched out to soft tissue.
- [Bob] So computers,
iPads,
everything that's bringing your head forward here,
and yeah,
the phone,
everything that's bringing your head forward here
is causing this neck hump to
be created.
- [Brad] Along with injuries
that affect the neck, shoulders and arms.
- [Bob] Yeah.
So it's a head forward posture,
the shoulders are rounded, and the,
the back is curved.
- [Brad] Right.
- [Bob] So that's,
that's
all the exercises are trying to crea-
you know,
correct all those problems.
But again, you can see that this-
here's the neck, the first seven bones,
if that's,
that's forward like this,
I don't know if you can see this bump here,
it's really-
- [Brad] Bring it in, Bob.
Bring it in.
- [Bob] The bump is really gonna stick out
and that's what you're seeing
with neck hump.
- [Brad] And, and that's-
- [Bob] And that's what we're tryna correct.
- [Brad] There is,
There's always that one bump that
is prominent, okay?
And that one even gets more prominent
with this problem.
- [Bob] Right.
So, by the way,
let's take care of our laundry here,
- [Brad] Business, right?
- [Bob] Yeah, let's take care of 'bid-ness'!
- [Brad] Take the dirty laundry here.
- [Bob] By the way,
if you are new to our channel,
and you're watching this
on the rebroadcast,
please take a second to subscribe to us.
We provide videos on
how to stay healthy,
fit,
pain free,
and we upload every day.
And, if you're not on Facebook yet-
if you're on Facebook right now,
you know,
give us the 'heart-sies' and the...
What's it?
The 'thumb-sies'.
- [Brad] Yeah,
the 'heart-sies' dance across,
- [Bob] Yeah.
- [Brad] And the thumbs up, yeah.
- [Bob] If you're not on Facebook yet,
please join us over there.
We, we got,
Brad has a serio-
(they stutter jokingly)
disease?
- [Brad] We like to be light,
is what he was trying to say.
- [Bob] We like to be light.
But also, today,
you guys need to go to Facebook,
'cause we are giving away,
if we have it sitting out?
- [Brad] I'll get it.
- [Bob] Brad's gonna go get it.
We're giving away a WaxWel Paraffin Bath.
This thing's beautiful.
I mean, we did a whole video on it,
you're not gonna wanna miss out on this, and
and just for the next couple days-
But Brad almost tripped with that!
(Brad laughs)
Alright so it's a-
yep.
Aw this is,
he's giving the...
Better show it on Facebook too Brad.
- [Brad] Oh! The 'Face-sies'
All the 'heart-sies' and 'like-sies',
we got it!
- [Bob] So, it's-
- [Brad] Gone before midnight tonight!
- [Bob] It's full of paraffin, and
and it'll warm up your hand,
give moisture to it;
we did a whole video on it
and you're gonna like it, so.
Alright Brad,
Why don't we go ahead and get started here.
Let's, let's start off.
The first thing you're gonna do,
is we gotta start correcting-
I'm gonna show you some exercises
you can do throughout the day,
and then I'll show you some exercises
you maybe do once a day.
So the first three exercises are ones you can do
as you're watching right now
and even throughout the day.
The first one-
you're probably sick of us doing this one-
is chin tucks.
- [Brad] Right.
- [Bob] So,
because you can always
just simply,
the big problem is the head forward,
so you're gonna work on tucking your chin in
and bringing your neck back.
You're not dipping down like this,
you're not dipping up like this,
you're just going straight back.
- [Brad] And you'll notice:
everything down here straightens up as well,
along with it.
So it's not just doing the neck,
but it's getting the upper back as well.
- [Bob] Brad, why don't you
bring the 2x4 out.
- [Brad] Yep.
And you want me to hit you with it?
- [Bob] Yeah, let's go ahead and, let's
do a little violence.
- [Brad] Now this is,
(shushes quietly)
do the hot posture for me.
- [Bob] Alright.
- [Brad] So here, we got the rounded here,
the head forward,
chest is depressed and tightened.
- [Bob] So now I'm gonna, I'm,
by doing the chin tuck,
I'm tucking my chin in, and I'm bringing my,
I'm backing up my ears,
and you can see I'm correcting it.
I'm, I'm getting back straight again.
- [Brad] Right.
I'm thinking if we taped this 2x4 to you
and you walked around like that for a day,
you won't have a problem.
- [Bob] Yeah, I would be.
We just gotta teach you like that.
- [Brad] Okay.
Carry on.
- [Bob] Alright next one Brad,
very simple one to do,
just bring your hands forward,
and then you bring your hands, and
and squeeze your shoulder blades together.
- [Brad] Right.
- [Bob] So this is now working on that
thing, you know,
where you tend to be rounded up in the back,
by bringing this back,
you see how I straighten everything out?
I'm strengthening the muscles
that are gonna help me
stay in that right position.
- [Brad] Right.
- [Bob] So,
we did the chin tuck,
we do these,
and now we can do a 'hit the road Jack'.
So you go back like this, thumbs up,
and go like this.
- [Brad] Oh, I like that Bob.
- [Bob] Yep.
Thumbs-
elbows back, thumbs up,
'hit the road, Jack.'
- [Brad] Yep.
And you get that external rotation,
that's good for those
- [Bob] Yep.
- [Brad] rotator cuff muscles as well.
Sort of,
we're getting two for the price of one.
A great,
great exercise combination.
- [Bob] Now these first three,
are ones, like I said,
you can do throughout the day.
Now, maybe people will look at you
a little bit strange,
but, you know,
we're used to that.
- [Brad] Yeah, exactly.
- [Bob] Maybe you aren't, but we are.
- [Brad] Yeah,
you will get used to it.
- [Bob] Alright next one Brad.
Now we're gonna go ahead and do some exercises
that you can do on your own
probably at home,
probably on the floor,
would be the best.
- [Brad] Carpeted floor, probably.
- [Bob] Yeah, yeah.
So we're gonna start off with,
you take a rolled sheet, or a towel.
And you can certainly make it
bigger than this, too.
You could take even two towels-
I can see you have white on white here.
- [Brad] Right, ope.
Yeah, yeah, if you got it up here-
there you go.
- [Bob] Yeah.
- [Brad] That shows that we got a...
- [Bob] Yeah,
this one is not that thick.
I probably would have it even thicker,
you're gonna pull something else
out of there?
Oh I wouldn't have it that thick.
- [Brad] Yeah that would be too thick.
- [Bob] But,
- [Brad] It could work with some people.
- [Bob] I think the,
I like the tape idea though, Brad.
- [Brad] Right.
- [Bob] 'Cause if you're gonna use it
all the time, but,
we try to save all of you money all the time,
so what, what
we're just gonna-
let me show it on you,
on you Brad, where we're gonna put this.
Usually like right below the shoulder blades
or right on the mid thoracic area,
mid back,
and it's gonna help correct that
rounding out by making it go
the opposite direction.
- [Brad] Yeah,
and this is nice 'cause
gravity does the work.
You relax, and let gravity
open that chest up.
And it's, you know,
typically quite comfortable,
and you can feel it open up that chest.
- [Bob] Yeah.
- [Brad] And you can get the shoulders
back where you want 'em.
- [Bob] Things are already
starting to stretch.
- [Brad] Sure.
- [Bob] And now I can, and,
and this is a good time to work
on your breathing,
we've done some videos on that already,
too.
But now you're just gonna go ahead
bring your arms up, palms,
and just let 'em relax to the side.
While you're taking,
breathing in through the nose,
out through the mouth;
up,
and out.
- [Brad] Now Bob,
I do wanna bring up a point:
There are gonna be people
who already have contracted necks.
And they're not gonna-
- [Bob] They won't be able
to get their head down.
- [Brad] That's gonna be painful,
- [Bob] Yeah.
- [Brad] And in order to
get your head down straight,
you're gonna have to put something there-
- [Bob] That's probably too much.
- [Brad] That, that,
that would be too much.
- [Bob] Probably just another
little towel, Brad.
- [Brad] Yeah, exactly. Here.
- [Bob] Yeah,
if you can't get your head down,
or you're like this, or,
you know,
you're gonna want to have
just a slight towel,
and over time, hopefully,
you'll be able to work your way down.
- [Brad] Right.
So you don't need that extra support.
And then you know
your posture's gonna be right on.
- [Bob] So, now,
you know,
after doing ten of those,
I'm gonna go over to the 'Y' position,
'Y' Brad, 'Y'.
- [Brad] 'Y', exactly.
(drawn out) 'yyyyyy'.
- [Bob] Okay.
And then, finally,
you're gonna finish up with
'the Superman'.
Or 'Superwoman'.
- [Brad] Well of course, yeah.
- [Bob] You know?
- [Brad] Great.
They've got that good movie out now.
I didn't watch it yet.
- [Bob] Wow! I'm,
I'm surprised you know that.
You don't usually know pop culture, Brad.
- [Brad] I, oh.
Well, I heard about it.
Now, I'm not gonna tell you
where I heard it,
but anyway, I heard about it.
- [Bob] Okay.
Alright, next one, Brad.
Where are we at?
- [Brad] Let's see.
- [Bob] Oh,
now we're gonna go ahead
and do some standing ones, Brad.
Let's go ahead and stand or sit,
you can do this one.
Alright, you're gonna-
let's, let's stand.
- [Brad] Yeah, I'm ready to stand.
I'll show it from this direction.
- [Bob] Okay. You're gonna link your han-
your thumbs together,
you're gonna pull, the
and you're pulling them apart
while you're doing it.
- [Brad] Pulling 'em,
that's it right there.
- [Bob] Yep.
- [Brad] So not really hard, but-
- [Bob] But we're trying to
activate some of these muscles back here.
- [Brad] Oh, that makes sense.
- [Bob] So you bring it up,
like this,
and then you're gonna lower it down.
(Brad exhales)
So link the thumbs, up,
- [Brad] Imagine you'd incorporate
some breathing in with this.
- [Bob] And then lower it down.
Palms are goin' up,
- [Brad] Relax.
- [Bob] Yeah,
breathing with this is exactly right, Brad.
- [Brad] Breathe in as you go up,
exhale as you go down.
How many times, Bob?
- [Bob] Oh, again,
we can do,
you can do 20 of these if you'd like.
- [Brad] Right.
I would probably do five to ten myself,
'cause I'm not a patient person,
but,
a little bit of something
is better than a lot of nothing.
- [Bob] Alright, why don't we
take the strap, Brad.
The strap.
And you want,
you got something you can use, too?
- [Brad] I'm not gonna use one.
I'm gonna use this.
(Bob laughs)
- [Bob] Alright, you can use-
well this is a Stretch Out Strap.
You could use a dog leash,
you could use a long belt or a towel, or
- [Brad] Sure.
- [Bob] Anything like that.
You don't need to go out
and buy something for this.
But you're just gonna go at it,
and again, you're gonna,
again, you're gonna go-
I'm gonna sit,
'cause I can see the camera here's
not gonna pick me up, Brad.
So you're gonna bring it up over here,
like this,
and then you're gonna lower it down,
like this.
Now if you can't make it;
If I go this far,
I can't go back, see there?
- [Brad] Sure.
- [Bob] So you may have to go wider, then,
and then you can bring it back.
And this just really opens up the chest, Brad.
- [Brad] Yeah.
And I think that's the benefit
of using, if you've got a
elastic band, or tubing, the tubing,
I get up to here, and I can't do it,
but the tubing compensates for it.
And allows me the right,
the right...
- [Bob] And you're actually getting
a little bit of strengthening
- [Brad] Yeah, yeah.
- [Bob] With that, the tubing.
- [Brad] Yep. You could.
- [Bob] Tubing or band.
- [Brad] Yep.
Look you could actually
do some lifts in there.
- [Bob] Now you can also stretch a little bit
if you want, the other way,
going this way,
and stretching up this way.
Just stretching some different fibers
In the chest muscle, but,
boy I'm really starting
to feel relaxed, Brad,
doing this.
- [Brad] Yeah.
- [Bob] It really is starting
to open up everything, you know,
my neck's back,
my chin's back, you know
I'm starting to get everything
really moving quite well.
By the way, Brad,
we didn't mention,
normally how we do this,
we try to get through all the stretches,
and then we try to take some questions
at the end.
- [Brad] Right.
- [Bob] So, you know,
we're gonna keep moving on here.
- [Brad] Yeah,
I hope they were patient with that.
- [Bob] Alright.
Now we're gonna lay on the bed,
we're gonna remove the towel,
and Brad's gonna show what I'm doing...
So I go like this,
flat like this, Brad?
- [Brad] Yeah.
- [Bob] And, we're gonna go ahead
And keeping, here,
this is gonna keep the contact with the arms,
the hand, and the elbow,
on the bed or on the floor.
And you're gonna move up one at a time.
Can you-
can Brad be seen?
- [Brad] Yep.
I'm on there, Bob.
So I'm doing the same thing,
except for I'm using the walls,
- [Bob] Yeah.
- [Brad] As opposed to the bed or the floor.
- [Bob] This can be difficult to do
for some people.
And I, I have trouble on this side.
This is how far I get,
- [Brad] Yeah,
and now I starting to creep up.
- [Brad] Yeah.
- [Bob] So, this shows me that
I'm, I have more difficulty
on one side that the other.
- [Brad] My left side's tighter too.
I think we are both right handed, correct?
- [Bob] Yeah.
- [Brad] You may find that your
(Bob groans loudly)
non-dominant side is tight.
Oh Bob!
(Bob laughs)
Just relax, would ya?
This is a family show,
you're getting kind of weird now.
- [Bob] Alright.
And the next one you can do is
you can do a little bit of
isometric strength.
And you've got the elbows
kind of at a right angle here,
and you're just gonna push into the bed.
- [Brad] Oh.
So you're going straight down, right?
- [Bob] Yep, yep.
- [Brad] You could do the song, which is
- [Bob] One, two, three,
(Brad joins)
- [Brad] Four, five,
- [Bob] Six, seven, eight, nine,
ten, oof!
You can even go lower;
one, two, three, four, five,
six, seven, eight, nine, ten.
The old joke would be:
(lowers voice to bass)
one, two, three, go lower,
(Brad laughs)
one, two three, four, five,
six, seven, eight...
(resumes normal pitch)
Okay you can go up higher;
one, two, three, four,
- [Brad] Ha, ha, ha.
- [Bob] Five, six, seven, eight, nine, ten.
- [Brad] Oh, I did go higher though.
- [Bob] Alright,
if you wanna show a,
I'll show you some of
the traditional ones.
Lonnie, you wanna throw me a couple pillows?
- [Brad] Throw 'em higher.
- [Bob] I think we just woke Lonnie up.
She looked like she was in a daze there.
(Brad laughs)
- [Brad] She gets bored of us.
- [Bob] Yeah!
- [Brad] I hope everyone else bears-
- [Bob] Tell some jokes, Brad!
Keep Lonnie...
(trails off)
Alright. Can I have a,
get a rolled towel, maybe?
- [Brad] What, this one?
- [Bob] No, the other one maybe,
that smaller one.
- [Brad] Oh.
- [Bob] There you go.
So you put a couple pillows underneath you,
and, we're gonna go
'Y', cross, reverse 'Y'.
- [Brad] So if you're looking down at Bob, it's
here,
- [Bob] Yep, I'm going palms down;
these are a good workout.
You're gonna have to talk, Brad.
People probably can't hear me.
- [Brad] Well, okay.
I was trying to show 'em,
I'm showin' 'em from this way-
- [Bob] Are you showin 'em?
- [Brad] Yeah. I'm, I'm,
Can they hear me?
Can you hear me out there, people?
(Bob laughs)
And then we're going down, but yeah.
We're working these muscles,
The upper,
upper, middle, and lower traps,
as well as, there's other muscles, too
they're all posture muscles,
to get those shoulders back,
to get you looking good-
- [Bob] Looks like I'm flying,
doesn't it Brad?
- [Brad] Right.
So you can breathe well,
your shoulders are gonna work well
mechanically,
everything works better
with good posture.
- [Bob] Now eventually,
you can actually take cans, and, and-
- [Brad] Sure.
- [Bob] And do those with cans
if you wanna really get a workout there.
- [Brad] Yeah.
And if you happen to have
1 Lb. Dumbbell weights,
you could do that, too,
but we don't like to get too fancy.
- [Bob] Brad, why don't you look
and see if anybody's got a question.
- [Brad] You want me to look, Bob?
- [Bob] Yeah, yeah.
- [Brad] You keep talking.
- [Bob] And,
with those exercises-
that last one, you can, also,
you do it palms down,
but you can also do thumbs up,
when you're doing that one.
So,
Lonnie did you have a question?
You look like you have a question.
(female voice from behind camera)
- [Lonnie] Well what about,
how we can sleep
if you can't on your back?
- [Bob] How can you sleep
if you can't sleep on your back?
- [Lonnie] Yeah.
- [Bob] Is that the question?
We have a,
a couple videos on this.
I'm gonna show you just one thing,
one hint for sleeping like on your side,
'cause one thing we don't like
is sleeping on your,
on the point of your shoulder.
I need one more pillow though, Lonnie.
I don't,
I suppose we don't have it, do we?
Oh, we do!
Yeah, alright.
- [Brad] So, I got the feedback
we're loud and clear,
so that's good.
- [Bob] Okay.
Well when you sleep on your side,
this is just a little hint;
you're gonna have the double pillow here
because you don't want your head
to go this way or this way,
you want it right in the middle.
So if I only had one pillow,
I would go like this.
And so we use double pillows
when you're on your side,
but then you put,
you leave a little gap here
for your shoulder.
Now you can do this with a throw pillow
or just a regular pillow,
and you put your shoulder right in there
and now there's no stress on the shoulder,
or very little.
The neck is lined up the way it is,
you can put another pillow
between your legs if you want,
for your back.
I know it's like, pillow crazy,
but it works out really well.
And believe it or not,
that's how I sleep, Brad.
I got a throw pillow right here
and I, I sleep on my side that way.
I just did last night.
You act like you don't believe me.
- [Brad] I don't care.
(Bob laughs)
- [Bob] He doesn't really care.
(Lonnie giggles from behind camera)
- [Brad] I hope you sleep well.
- [Bob] That was a way to sleep correctly,
by the way.
- [Brad] How long should we do these?
Or how many repetitions?
We, we said on some of them, but-
- [Bob] Alright the one,
like the chin tucks,
and this one,
and 'hit the road, Jack',
you can do those, you know,
every hour, a couple of 'em.
- [Brad] True.
- [Bob] The other ones,
I would go once a day,
I would do a good-
you can do a-
you said five to ten
maybe to start off with,
but you can work your way up.
These are posture muscles,
- [Brad] Yeah.
- [Bob] So you can do high reps,
- [Brad] Sure.
- [Bob] You can do 20 reps,
if you want to work up to that at home
Good question, by the way.
We, we don't,
you know,
one thing we like about our,
the people that subscribe to us
and that like us,
they're very smart.
You notice that, Brad?
- [Brad] Oh, I know.
We got-
- [Bob] They're higher intelligence
than normal.
- [Brad] Exac- yeah.
Well our, our viewing audience
is above average. There's no doubt about it.
- [Bob] Lonnie?
- [Lonnie] Are those exercises
good for carpal tunnel?
- [Bob] Are they good for carpal tunnel?
Yes they are. And let me explain to you why.
A lot of times with carpal tunnel,
there's a thing called a
double crush syndrome.
So, you got the nerves
coming out of your neck,
and they come down,
they travel into the arm
and into the wrist, and into the hand.
Sometimes they're getting pinched
up in here,
Brad, right?
With-
- [Brad] Yeah.
- [Bob] With bad posture,
it's getting pinched here,
so it's already, the nerve is sensitive,
and by the time it gets down
to the carpal tunnel area,
and we got that band going across there,
it's already sensitive,
so now it's doubly sensitive.
- [Brad] It's already compromised.
I'm in here by the way,
they couldn't see me.
- [Bob] So,
when we stretch all this out,
we're leaving more room for the nerves
to have, to travel,
and there's less pressure on 'em.
- [Brad] Sure.
This is one of the first things we do
when we treat carpal tunnel,
is we make sure they're
having good posture.
- [Brad] You gotta start
from the beginning
- [Bob] Yeah.
- [Brad] and work down,
so you don't miss something.
We got people saying hello
from United Kingdom, UK,
- [Bob] We love the UK!
- [Brad] Yeah,
people from Pakistan-
- [Bob] We love Pakistan!
- [Brad] Yeah, keep 'em coming!
- [Bob] So,
- [Brad] A lot of eyes,
and congratulations, and things like that.
I'm looking for some,
some questions.
But we love all the feedback,
(Bob laughs)
and people saying-
- [Bob] Lonnie's rolling her eyes, so
any more questions, Lonnie?
On Facebok?
Nope? We're good on that?
- [Brad] What does 'LMAO' mean?
- [Bob] Laughing my-
- [Brad] Oh-
(Brad laughs)
- [Bob] Laughing my... but off,
is what they're saying.
- [Brad] Someone said that about
'I don't care'!
- [Bob] So I, I,
I think we're maybe wrapping up, Brad?
Or anything quickly we've got.
- [Brad] Yeah,
we got someone from Canada.
Someone's asked about knee pain.
But we're not gonna get into knee pain.
We'd love to do it, but,
we'll have a class on that.
- [Bob] We've got lots of videos
on knee pain, just,
you know,
there is that little 'search' thing on
on our, our,
our site
- [Brad] Right.
- [Bob] You can just take a look at that
and it'll,
'cause we've got a lot of videos
on knee pain.
- [Brad] Yeah,
just put in 'knee pain' for that,
and it'll pull up our videos
for that specifically.
But right now,
we don't have the time for that.
How we doin' Bob? We got,
we got-
- [Bob] I think we're good.
- [Brad] Yeah we got patients
waitin' for us-
- [Lonnie] Somebody's asking-
- [Bob] Oh wait!
One more question.
- [Lonnie] How about kyphosis?
- [Bob] How what?
- [Lonnie] Kyphosis.
- [Bob] Oh, kyphosis?
Lonnie's, this,
this is a question, kyphosis.
This is good for kyphosis.
- [Brad] Right.
- [Bob] You know, again,
you're gonna do what your body
allows you to do.
But this is wonderful for kyphosis.
And you really wanna avoid
doing flexion activities,
'cause, especially,
sometimes kyphosis is caused
by a compression fracture.
- [Brad] Yeah,
for those that don't know what kyphosis is,
it means the mid back-
- [Bob] Yeah, rounded out like this.
- [Brad] From here to here,
this section of the back
is rounded forward, that's known as kyphosis.
- [Bob] Ever reach that? That little-
- [Brad] That's thoracic kyphosis.
I'm assuming that's what they're tal-
- [Bob] Ever reach that little
squeeze thing?
The little thing that represented
a little, a,
a vertebrae?
And we could squeeze it down
to show a compression fracture looks like?
- [Brad] No, I don't remember that.
- [Bob] Okay. Nevermind.
(Brad laughs)
Alright.
Wanna thank you again, everybody,
for watching, and
please catch us again next week.
- [Brad] Take care!