- Bob and Brad
the two most famous
Physical Therapist
on the internet.
- [Bob] (Clapping fast)
- [Bob] Hi, Folks! I'm Bob Schrupp, Physical Therapist.
- [Brad] Brad Heineck, Physical Therapist.
- [Bob] We are the most famous Physical Therapist
on the internet.
- [Brad] In our opinion, of course.
- [Bob] Today Brad, we are going to talk about top 7 things
you should do..you should try if you
have Carpal Tunnel Syndrome.
- [Brad] Seven!
- [Bob] Yeap. And I'm doing this in honor of my sister
who is feeling some symptoms from that
And I bet you don't know this Brad
Maybe you do, I have 8 sisters.
- [Brad] I know you had quite a few sisters.
- [Bob] Yeah, I lost track after a while
- [Brad] (chuckling) Cannot blame you.
- [Bob] But, she is my favorite sister. I'm gonna say that
because I know she is the only one
that will watch this video.
(Both Chuckling)
- [Brad] You are safe.
- [Bob] Alright. If you are new to our channel, please
take a second to subscribe to us.
We provide videos on staying healthy, fit, pain-free
and we upload everyday.
Also you're gonna wanna go over to our social media channels
uh.. bobandbrad, it's printed on top of the page.
Roy's giving away something Brad.
- [Brad] On the Facebook, there's pin.
- [Bob] On the Facebook. Yeah, we're giving away
the pelvic rocker.
- [Brad] Oh good!
- [Bob] This doesn't look like much in itself.
But. It's really good for abdominal training and knowing
where your pelvis is at.
- [Brad] And we got some vids on that.
- [Bob] And you can also go to Bobandbrad.com go to
our giveaway page.
So Karen, she's been having trouble with uh..
She works at the computer a lot.
- [Brad] Sure.
- [Bob] She works at her home. And she works
for a large company. But she spends a lot time
at the computer.
I think she's had trouble with this before
and anyways, she's having symptoms on both sides.
- [Brad] So does she have numbness, tingling in her hands
and fingers and night problems, can't sleep, get up..
- [Bob] I don't know about the night problems. But we
are gonna address all those things, because..
- [Brad] Sure.
- [Bob] I mean this is basically Karen, you know
I'm gonna give you advice like step 1 through 7
that things you should try.
So number 1, the nerve that's given you trouble is
the median nerve and it comes out of your neck.
- [Brad] Yeah.
- [Bob] Goes down underneath the collar bone and
then travels into the arm and if you kinda have bad posture
while you are working or head forward posture.
It can kinda get pinched a little bit up there
and what they call double crush syndrome.
So the nerve is sensitive from coming through here
and then by the time it gets here, it's really sensitive
from going through the carpal tunnel
and it gives you symptoms.
So you wanna make sure , what I'm leading to here is
that you wanna make sure you have good posture
and then you wanna stretch this area here too.
- [Brad] Right. You need to address the neck and shoulder.
So if you are getting bored, just fast forward to this part
of the video.
- [Bob] Yeah. So another one, you wanna do a chest stretch.
And this is one I like to see you doing through out the day
You can do it at your chair.
Just reach back like this and stretch the chest.
- [Brad] Yeap.
- [Bob} So, I'm stretching the muscles here, reaching back.
- [Brad] It feels good right now Bob.
- [Bob] I actually, sometimes I recommend people
to keep a ball on their chair, 'cause what happens
then they just, it's a reminder and every so often
they take the ball and just stretch over like this.
Now , it's good for your mid-back and your chest.
- [Brad] Right. Exactly.
- [Bob] A double bonus.
- [Brad] It is nice to have a ball that's a little bit flat
like that one is, so you know, if you gotta an old ball
from your kids or if she got grandkids
or is she old like you?
- [Bob] She got grand kids. She has got 1 but no she's
not as old as me but..
- [Brad] Oh! She's younger.
= [Bob] Just make Dave take out 2 bucks
out of his wallet that he never opens
and get a ball for her.
- [Brad] Chuckles.
- [Bob] Alright. The next thing, you're just wanna
stretch the neck into extension. It's like this.
= [Brad] So you start out with your chin tucked huh?
- [Bob] You could. Yeah, you could do a chin tuck
which is what brad is mentioning here and then stretch back
opening all this up allowing those nerves room
to come through. So. Again that's something you could do
just a couple, every time you think about it,
every 20 minutes or so, it's a good stretch to do.
Good for your neck anyway. I know it helps some issues.
- [Brad] Yeap. Exactly.
- [Bob] Next one is nerve glives.
Nerve glides
- [Brad] Oh yeah.
- [Bob] So, this is a really important one, Karen.
What you gonna do... You gonna start off
and I want you to be real gentle with this
because, some people start with this and they
do too much of it and their nerve gets fired up.
And then they are mad at me.
And I don't like people mad at me.
- [Brad] Right. Well yeah, they're overstretching.
A nerve can be stretched but not too aggressively.
Not like a muscle.
- [Bob] Yeah. It's very sensitive and we're thinking
there might be some scar tissue on it. So we're gonna start
we won't do the wall yet Brad.
- [Brad] Oh I'm sorry.
- [Bob] We're getting close. So you're gonna start off
let's say this is the painful side
- [Brad] Yeap.
- [Bob] You're gonna start off with the arm at about level
and you might even go back a little bit like this.
- [Brad] Right.
- [Bob] And what you gonna do is work the wrist.
Going down like this. Gently. Ouch.
Gently what you find, you don't have a good side
or a bad side. You have a both bad sides.
But generally, people are gonna find out that this one
is tighter. You know, this is the bad side and this
is the good side. So you are gonna just want gently
working into that . I do a set of 10. Maybe 2 sets a day.
I wont do more than that. 2 sets of ten a day.
- [Brad] Sure.
- [Bob] So, you're gonna keep working this everyday
and eventually you're gonna get down like this.
And at that point then you might even try a stretch
against a wall.
- [Brad] So the further the wrist goes down as he
is talking about, the more it stretches that nerve
and then you're gonna talk about
that coroneted neck movement?
- [Bob] Yeap, and when this is comfortable, when you
can do this stretch a couple times, then you gonna go ahead
and stretch the neck away the other direction like this.
So this is the advanced one now. This is after you know,
it's been.. you been doing it for a while and it feels good.
But really important one to do, I've seen people get better
just by doing that one.
- [Brad] Sure
- [Bob] Alright next one Brad, you're gonna demonstrate this
cervical rib?
- [Brad] Sure
- [Bob] So the median...
- [Brad] First rib..
- [Bob] Yeah, the median nerve comes down and it can go
up over the top of the first rib or cervical rib
and so this is a good stretch to do to make sure that
that's not a problem. Even if it isn't a problem,
it feels good to do this.
- [Brad] Yeah, I like this one. Pretty much all of these
are gonna be, you know, good postural stretches
that are gonna help this out.
See you can take a sheet roll, you can take a strap,
you can take a belt but you put it down on the chair
and then if it's your right side, I put
my right buttocks cheek right on there.
And then I bring it over the top and then you put
it right on the shoulder and then you gonna pull it down
and you can see it's depressing my shoulder girdle
at shoulder and then if you lean forward, you'll feel it
pull your shoulder down even more and then you tilt
your head the opposite direction so forward with your body
get that stretched down and then stretch...
- [Bob] Yeah, it feels good. I mean it's
a great stretch to do.
- [Brad] It's one of those deals and in your case
you're gonna wanna do both sides, 'cause you
have symptoms on both sides but even if you don't
I would still take the time and go do the other shoulder
as well just so you stay balanced. I'm gonna pull there
Oh...go ahead Bob, I'm just gonna stretch.
- [Bob] Yeah, I'm just checking, normally would
you pull down like if the pain is on this side
maybe pull with that one just that arm, you know
just to keep the stress off of it.
- [Brad] Sure.
- [Bob] You know, you'll buy into that? So you know,
leave this one off right...
- [Brad] Oh I see what you saying, yeah I thought
you said pull of this arm. Yeah if
that's the involved side, you could probably...
Bob, good job
Karen, your brother is right on the ball.
- [Bob] Alright, next thing is.. and I'm sure this
is probably been done already Karen, but you really
wanna make sure your screen height is gonna be correct
on your computer and your keyboard height.
So, Brad's gonna show you here. The screen you wanna
make sure that you know, it's not so low that your head
is going forward and you're bending down.
Yeap, just like that.
- [Brad] Yeah, yeah, yeah, yeah.
- [Bob] Really, the top of your screen should almost
be aligned with the top of your head.
- [Brad] And you can just take a box. Actually this
is what Liz uses for her computer when she is working
on her videos. I took it from her.
- [Bob] So, you know now we're getting closer to lined up
with his head. The keyboard, you wanna make sure
the arm here, the upper arm this is actually vertical
so that you really want that there and you want this
to actually go a little bit below level.
- [Brad] Right
So a lot of people, what they do is that, they will
take like a lap tray and put it down below like this.
I did this for years, my computer setup now
that I don't have to do this anymore
- [Brad] Sure.
- [Bob] But I did this for years.
- [Brad] Yeap.
- [Bob] So, there you got the less stress on the wrist,
less stress on the nerves and it really puts you
on a pretty good position.
- [Brad] I mean , we're gonna crank this, you probably
don't have a tray table like this
but yeah, right above there, that would be really nice.
See my good posture, sitting in a firm chair.
- [Bob] Very special, if you're
gonna spending hours upon hours.
- [Brad] Right.
- [Bob] And the final thing, Karen um..
If specially, you having night pain but even if you're not
sometimes we do recommend just getting a good old brace
Brad's got one on there. That one's kinda of a nice one
'cause, it's actually got..it splits the thumb too.
- [Brad] Yeah, and it's comfortable. I've had..
I almost forgot, I did forget I had it on
(Bob Chuckling)
- [Brad] But yeah, this is a..
- [Bob] You know, specially, if you have a tendency
to sleep like where you are curling your arm
underneath you like this, you really wanna keep
that arm straight all night long.
I mean, your wife uses one right?
- [Brad] Yeap, and she has..
- [Bob] It helps somewhat...
- [Brad] Right. Although, you know I've had a surgeon
I was talking to that specializes in carpal tunnel
and he said this is one of the first things you'll
have people do to prevent surgery, just make sure
that you've got it straight neutral all night long
and he says , he's surprised that how often it's helpful
and prevents..
- [Bob] That's really good advice because Brad, I
would like to ask you, we don't see a ton of people
with carpal tunnel, do we?
- [Brad] No.
- [Bob] I mean, a lot of time it's either surgery or
it's not
- [Brad] Right.
- [Bob] I've treated some people with it and I've treated
them successfully but I don't see one a month by any means.
- [Brad] No. Yeah, I don't take big volumes of them.
- [Bob] Alright, Karen so hope that helps and I'll
be doing another video for you on your knees..
- [Brad] Wow.
- [Bob] She is falling apart.
- [Brad] Holy.. You're really gonna score big at
the next family reunion. She's gonna bring you a cake,
an ice cream and cookies.
- [Bob] A pie.
- [Brad] Chicken pie?
- [Bob] Chicken pie yeah...why!
(Both waving bye)
(Outro)