♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks.
I'm Bob Schrupp, physical therapists.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- We don't really believe that by the way.
(Brad chuckling)
- Today, we're gonna talk about
three expert ways to strengthen your neck at home.
Now, by an expert,
we are referring to two gentlemen, actually-
- Not us.
- No.
- (scoffing) Of course not. - Steve August.
He's from New Zealand and also Stuart McGill out of Canada.
- Right. So Steve is,
well, they're both physical therapists.
- No.
- No?
- No. Steve is a physical therapist.
- Right.
- And Stewart is a PhD
who has studied the spine for a 30 some years.
- But he treats people like a physical therapist.
- Yeah, right, right. - Yeah.
So they know what they're talking about.
- They provided us with these strengthening exercise
and I know what you're thinking.
You're thinking, why do I need to strengthen my neck?
- Yeah.
- Well, quite often when you have poor posture,
especially this forward head posture, like this,
these muscles become very weak in the front.
- [Brad] Sure.
- And by strengthening
and by strengthening the ones way back here, below,
will make it easier for you to keep in good posture.
- [Brad] Sure.
- So this is very important for everybody, right?
- Yeah. I was just, why am I hanging onto this?
- Oh, we're doing a giveaway this week again.
(Brad chuckling)
(sticks clacking together)
The Booyah stik. - Booyah.
- Just go to bobandbrad.com,
go to the giveaways section.
We're always doing a giveaway.
You can also find it on Facebook.
It'll be pinned at the top of the page.
Just go ahead and you can sign up and get a chance at it.
- Yeah, we'll send it right to your home.
- Yep. Okay.
Let's start with the first one, Brad.
This is by Stuart McGill.
And what I like about this one, it strengthens your neck,
without putting in the shear forces on the neck.
- So that's like (swooshing sound) forward there and back.
- Right, right.
So what you're gonna do,
is you're gonna get in good posture,
which means you're gonna-
- Here I'll do the profile.
- You don't want your chin poked forward.
You wanna actually retract it like this.
Yeah. If you want to be from that side, Brad.
- Can you see me, Tanner? Okay.
- Then you take your tongue, I'm not sure why you do this,
(Brad laughing)
You put your teeth together
and you put your tongue on the roof of the mouth
behind your teeth.
- Well, it makes it sound like, you know what you're doing.
- Right. Right.
(Brad chuckling)
And while it's in that position,
you're gonna tighten up the muscles
on the front of your neck.
Which you called the platysma?
- Well, there's a (grunting) see the platysma's in there,
but we also got the sternocleidomastoids.
- Right.
So then you're gonna take your fists
and you're going to gently push up this way
- Okay.
- And you're gonna resist with the muscles of the neck.
- So it's a isometric?
- Yeah, isometric.
So, you're gonna push up.
If I allowed it, my head would actually go like this,
but I'm gonna actually gonna push like this.
Hold for five seconds and repeat 10 times.
- So, five.
- One, two, three, four, five.
- And rest just a little bit.
- And rest, yeah.
- Okay.
- One, two, three, four, five. 10 Times.
- Yeah.
- If you want, you can do it and repeat it.
- You can definitely feel
all of these anterior neck muscles
get worked well.
- It's nice.
You don't need any equipment, besides your hands.
- Right.
- You can do it anytime during the day.
- And that really puts you, forces you in good posture.
Everything falls together nicely.
- The next one is by Steve.
The next two are by Steve August.
And he actually is the creator of the Backpod.
And there's a little booklet
that comes along with the Backpod.
- [Brad] Yeah.
- It's very detailed.
- [Brad] Right
- It's got 30-some pages, I believe.
- [Brad] Yeah. I read them all.
- And yeah, I did too.
And he explains how to do these strengthening exercises.
- This Backpod does a number of different treatments
it's for your back.
I use it for costochondritis and-
- For posture.
- For posture, exactly, yeah.
- So Brad, if you wanna go ahead and lie down.
- Yes.
- I said that correctly.
- Yes you did, Bob.
- You wanna do that one first?
- We're becoming very, very well versed with our English.
- Again we're gonna strengthen the front of the neck
first on this one.
And very simple, all you do is tuck your chin in again.
- So that chin tuck.
- [Bob] And then lift the head straight up.
You don't curl it up.
- The head and the shoulders?
- The head and the shoulders can-
- So we're not doing this.
- [Bob] Right, right.
- We're going up like this.
- [Bob] Right. Right.
- You get a little core workout there too as well.
And we're gonna hold it?
- [Bob] Again, for five seconds.
You can do it.
- So, it's basically an isometric
and we're getting the shoulders, head
and then the back and relax.
- You know, it's funny, Brad.
I didn't think my neck was weak,
but I started doing some curls, you know?
- Oh, yeah. Yup.
- Like that and my neck got so sore.
- Yeah. (laughing)
- No, it did. It was weak.
So now you can do 10 of those.
Now, flip around, Brad and onto your stomach.
- I'll just roll. There we go.
- Now hands by your sides,
- Okay.
- Palms up to the ceiling.
Now you're gonna kinda do a chin tuck
and you're gonna lift your chest
and upper body up like that.
There you go.
- But not like this, right?
- Not like that. Right.
- So chin stays tight.
- Yup.
- And you can feel those
and you know, you really get
some nice posterior core muscle activation,
which is critical for posture.
- [Bob] Right, I like this one, the most favorite for me,
is this one.
I just really liked the way it feels and what it does.
- Yeah. It's definitely, you know,
we could put this in for just general core exercises.
- You kinda look a little bit like Superman.
- Well I feel like I could fly, Bob.
(Bob chuckling)
Anyways, you want me to do more?
- No that's enough..
- I'm done, all right.
- Quite enough, Brad.
- Yeah.
- So that's it. Very simple.
We don't need to deliberate on the point.
I think we, we made it.
- Yeah it's simple. Just three exercises.
- By the experts.
And remember, we can fix just about anything...
- Except for...
- A broken heart.
- And we continue to work on that.
We considered writing a book on it,
but we haven't gotten that far on that yet.
(Bob snickering)
- So, we'll do what we can.
- Yeah, thanks for watching.
- Be careful.
(musical flourish)