♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
(hands clapping)
- Let the airline flow.
- All right. Hi folks.
Hi Bob Schrupp, physical therapists.
Brad Heineck, physical therapists.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- It's funny how we say that with a straight face, Brad.
Today, we're gonna talk about a three minute neck drill
that will change your life.
- Oo.
- Seriously? It's gonna change your life?
- Well, it's possible, Bob.
If you've got neck pain.
- If you've got neck pain.
- And I've experienced it.
- Yes. It affects you every waking minute, really?
And sometimes even their non-waking minutes,
when they're in bed.
- Right. You have to turn like this.
- Right, right. It's a tell tale sign, right?
Okay. Today, if you haven't already, please subscribe to us.
We provide videos on how stay healthy, fit, pain free.
and we upload every day.
Also, go to bobandbrad.com.
Is that it? - What?
- The giveaway.
- Well, I don't know. Ask Tanner.
- [Tanner] Yup. - Oh good.
- Why don't you bring it on over, Brad.
You can go to the giveaway section.
We're always giving something away.
We're giving away a doozy this week.
This is a Sit To Go, I believe?
- [Brad] Stationary bike you can put under your desk.
- Stationary bike that fits under your desk.
- So you can work, exercise.
- So the desk is right here.
You just got to set it up high enough
so that your knees don't hit
and you can work out while you're watching TV
and this thing rolls.
And then it brakes in place, when you put the weight on it.
- [Brad] Weight bearing brakes
and they work great.
- [Bob] Yeah, that's great.
- [Brad] Well, it's a big deal to us.
- I love this bike. I really do.
You can also sign up for the contest on Facebook,
go to Twitter, Instagram or Tik-Tok
if you want a 60 second version of our program
I'm gonna throw the board this time.
- Yeah, that was nice.
People are complaining that board's getting old,
but I don't know, so are we.
Anyways, podcasts. We do have the podcasts out there.
And those are really nice. You don't have to look at us.
- Now, we're gonna show you a couple of ways to do this.
We're gonna first show you sitting.
So if you're sitting at your desk,
you can do it this way, real easy,
but at the end,
we're also gonna show you how to do it lying down.
Some of them,
because it'll be easier to do those
when you don't have the muscles working.
- Right.
And sometimes when your neck is really painful,
we'll start our patients out, lying down first sometimes.
- Yes.
- And then go, increase and progress to the seated position.
- Absolutely. Absolutely.
So yeah, if you're really painful, you might, as Brad said.
Okay. So we're gonna first talk about,
we're going to start with chin tucks.
Which we always talk about, chin tucks.
We always start with chin tucks, right?
- Yeah, CT, Chin Tuck.
- So I'll go from this side, Brad.
- Oh, okay.
I thought you were gonna drag the chair in.
- Well, I can do that.
- We have a chair.
We have chairs in this area.
- All right.
All right, Brad, let's start 'er off.
- Now. I have more room.
All right.
- All right.
- Posture. Posture. - Really good posture.
Yes, really good posture and you're gonna
retract your chin like this
and you don't wanna go up.
Oh, you don't wanna go down.
(both laughing)
I just reversed that, too.
- Yeah. Wow.
- You don't wanna go down. You don't wanna go up.
You wanna just go straight back.
Like someone's throwing a pie in your face.
- Whoa.
- Or if you can imagine Brad trying to kiss you.
that would make you go back.
- Yeah. Even my wife kind of gets weird about that.
(Bob laughing)
- All right.
Next you want to do it actually with overpressure.
- Yup.
- Now this is as long as it feels okay.
- Yeah. Don't get aggressive.
- Now, you could just take a couple of fingers
and push into your chin and do a little overpressure.
Or you can also take kind of the, what's this?
The hook of our, what is that?
What would you call it?
- I call it the crux.
- The crux.
- Yeah.
We'll use layman's terms,
'cause we can't remember the professional terms.
- And this actually works really nice.
And if you're having headaches that come from back here,
what's nice to do, is actually hold it for a while.
Hold it for like 45 seconds.
- It stretches those little muscles
in the upper cervical column
that can create those headaches.
- All right, I'm back up here, Brad.
- Oh yeah.
- Next one we're gonna do is rotations.
Now you can do first rotations without overpressure
and your gonna use- - Good posture.
- Yup, again, very good posture.
- Breathe and relax.
- And then you can actually do some overpressure.
Now I like to put one hand here
and one hand here.
- Okay.
- And I can give it a little stretch, like that.
- Notice he's using his fingertips.
- Yup, fingertips.
Not real aggressive - It's gentle. Mm-hm.
- We're not cracking your neck - Right.
- we're just slowly stretching it.
- And if there's any pain, you don't do it.
If it hurts one way, go the other way.
If that way it feels better, work that,
and then eventually go back the other way.
Things will loosen up with time.
- Yeah, so for example, let's say I feel fine
when I go to the right, but it hurts my go left.
I might go to the right for a couple of days.
- Right.
- And then check it out, "Oh, it's a little bit better."
So I'll start going to the left then.
- Yeah.
- I'll venture over there.
All right.
Next is side bending.
Same thing.
You're gonna try to put your ear basically on your shoulder.
Don't raise your shoulder up to it.
Actually, you're gonna take the ear
and try to get to the shoulder.
These are tight on me, Brad.
Especially to the right.
- Yep.
- And this is the one I do, actually, because I-
- Well that comes from your childhood, Bob.
- Well, no. It does.
It comes from my habits is I tend to write like this
and especially over the years of doing notes,
I would write like this
and then I'd have to work on doing this.
'Cause I would get pressure and pain from that.
- Right.
One thing, make sure you're doing a strict side bend.
A lot of people rotate and combine the two motions.
You want a strict side bend, just like that.
- And again, you can do this with overpressures.
So again, you can take fingertips.
- Fingertips.
- And you're gonna grab on
and just gently pull over to the side.
- This is a gentle thing. - Gentle.
- Yes, we're not trying to break your neck.
We're just trying to gently,
they're small muscles that create pain
and they do not need much pressure.
- Right. You remember "Gentle Ben?"
- Oh yeah. He was a big bear.
- Yeah. Okay.
Next one's cervical extensions.
I'll do this one.
Oh, actually Brad, we need a towel.
- Absolutely. Maybe we should use this one.
- Yeah, we can use that one or hands too.
But we'll first start off.
Do your chin tuck
and then go back. - Ah!
- Now if this hurts, I don't want you to,
with any of these,
we don't want pain, - Right.
- when you're doing these.
You can feel a stretching pain,
but not a real pain.
- Right.
- Now, you can take your hands - Yes.
- if you're having pain.
And Brad's gonna show you
and actually provide some support
and then extend.
And that will often take any pain you're having, away.
- Low around the neck, typically.
Reach down and that support
can really make a big difference.
We're gonna talk about that, Bob?
- Yeah. You can try it on...
Why don't you go?
Well, should I do this?
- No. Allow me.
I wouldn't do it standing, - Right.
- Although you can. - You can.
- But seated as the best way to start.
- But see where he's got it there.
And if you show from the front, Brad
or the side, you can see he's pulling straight down.
That's probably the easiest way to do it.
There's other ways, but...
- And I've had a lot of patients without the towel,
"Ow, it hurts."
With the towel,
and a puffy towel, 'cause it gives more support,
then they can start to go back without pain.
And boy the next time I see them within a couple of days,
you know, they almost don't even need a towel anymore.
- This is often a surprising exercise
that helps a lot of people.
And I think it's a surprise to people
because they've been taught not to do this.
- Yes.
- And we don't want you doing it, if it's really painful.
- Right.
- Try the modifications and then if it's not painful, do it.
- And if it is painful both ways,
then you're gonna go to lying down
- Right. - and doing it.
And we're gonna show you that in just a minute.
- Well, one thing Brad,
I want to point out is, with a lot of people,
won't you to stand up once and come over here?
- Did you forget to put your socks on?
- No, I got my socks right here for something else.
So for a lot of people who have neck pain,
one of their problems is they're rounded out right here.
Very, very common.
If you're rounded here, you can't keep your neck straight.
- No.
- So what we're gonna do
is actually have you lie on a sock.
A rolled up sock right there.
It's gonna give some pressure right here.
And it's actually gonna give,
you know, it's therapeutic, actually.
It feels like a exercise in itself too.
While this is in place,
then you're gonna do chin tucks
and chin tucks with overpressure
and rotations and side-bending.
So why don't you first do a chin tuck, Brad with that.
- Okay. With the sock?
- With that in place.
- You could use our towel roll.
- You can also use a towel roll behind your head.
- Yep.
- You can do both at the same time.
- Yeah, the nice thing about this
is you don't have to spend any money.
You've got things in your closet or your...
I'm gonna to put that...
Now it's not going to work so good on a bed.
- Yeah you gotta be on a hard surface.
- I'm doing this for video purposes.
Normally I'd do it on a carpeted floor.
So you put a nice little towel roll there
and I've got, it already feels good.
And I don't even have neck pain.
You can just tell it's giving me good posture
and we're gonna tuck.
- Then he's doing chin tucks.
- Now, if you don't have this, you can tuck...
- Yeah, if you have good motion.
You can do this one.
But if you're already rounded out a little bit
in that spot that I was talking about,
you're going to probably have to use a rolled towel.
- Yup.
So you may do this with a towel for a few days
or a week or two actually, depending on your severity
of how tight you are
and eventually work it off.
- Oh, geez. (laughing)
- What happened? Did you almost fall, Bob?
- No, my chair almost-
- Be careful with that chair.
It's an expensive chair.
- (laughing) He's worried about the chair.
He's not worried about me.
- Well.
- Okay. So...
Now don't kick me.
All right. So I got the little rolled sock again.
I'm gonna put that in place, right here, again.
And now again, you can do the chin tucks.
Which you probably can't see very well,
but this is a great way to do the rotations, Brad.
The neck muscles are totally relaxed
and you really could go far on this, without pain.
And then you can do the overpressure
by just taking your fingertips on the chin
- Now he's doing this.
- You probably don't even know what I'm doing, Brad.
- I do too. I can see it from here.
I got the vertical view. It's not pretty.
- Okay, next one is actually,
you can do the side bending very well, here too.
You're just gonna pull it to the side
and you can give a little extra pressure.
- Fingertips only. Gentle, gentle,
- But the muscles are so much more relaxed
in this position, Brad.
- Yup. Lying down like that.
And when you do it on the floor like that,
your back and your spine between your pelvis and your neck,
- All lined up nicely. - all lines up
just because of the nature of the floor.
- All right.
- Wow, Bob. That was a very nice session.
- I thought it was so too.
- Are we done?
- We're done.
Remember we can fix just about anything.
- Except for...
- A broken heart.
- Now wait, Bob.
People are gonna say something.
They're gonna say three minutes?
This took 10 minutes to do this
but we had the introduction - Yeah we had the intro.
- and we do explanation.
You'll be able to go through this,
pick out the ones that work for you
and you'll easily get done
in less than three minutes, actually.
- Right. We did it two ways, remember, first off.
- Yeah, we're justifying.
We're not lying.
So take care.
(upbeat musical flourish)