♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical Therapists ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Yes and we are the most famous Physical Therapists
on the internet.
- In our opinion, of course, Bob.
- Brad found something shiny.
He's got him enthralled.
- It's fun.
- Today were talking about the single best fix,
you can do this in six minutes, for neck hump.
- Neck hump.
- It's also called Buffalo hump.
- Or Dowager's.
- No, Dowager's is lower.
- It is?
- Dowager's is more the thoracic area.
So I always make that mistake too.
- Well, we've been gettin' a lot of comments
correcting us on the Dowager's.
A little history or two.
We don't have to get into that.
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- Yepper!
And we have a podcast.
- That's right Bob, podcast.
- Everybody has a podcast and so do we.
- That's right.
- So we're talking about neck hump here.
How does the neck hump even form Brad?
How does this come about?
- Well, it's a postural thing.
- It is a postural thing.
- I mean, there could be some genetic involvement as well.
- Well, this is what happens Brad.
Let's get ready and do it.
So you're, if you have bad posture.
Brad, you wanna show a forward head posture there?
And you do it over time.
A long period of time.
- Here I'll go on the same, same, there's a head right here,
you have to use your imagination.
- So the first seven bones of the neck,
one, two, three, four, five, six, seven.
Right here is the seventh.
That's the bone right here that's sticking out on Brad.
I can feel it right there, that's C7.
- That's right.
- If you have forward head for years,
what's gonna happen is that bone is gonna really stick out.
But what, it's interesting, what the body does Brad.
The body, in order to protect the joints that are here,
it actually starts laying down some fat.
So you can actually, not only is the bone
sticking out there, but you'll feel like,
it feels like a bump there.
There's fatty tissue there.
- The tissue is squishy and it's fat.
- Yep, so your body, that's your body's response.
And it doesn't look very attractive.
I'm sorry, it doesn't.
- No, but there's something we can do about it.
- Yes there is.
So we're gonna want to correct this.
Now I have found the best way to correct this,
and, in fact, someone who is very close to me
started using this,
is to actually, you have to stretch and mobilize this area.
I'm going to show you some exercises to do too.
But the number one thing you want to do is you've
got to mobilize this area.
And the best way we have found to do that,
we'll show you some simple ways.
We'll show you something that'll cost you very little money
and we'll show you something that'll cost
a little more money.
- Right. - But,
what you're gonna do, Brad if you wanna turn around,
let's show this first.
- Oh sure. Oh, the sack.
- Yep. - Yeah.
This is not too much money.
- Right, so this one, we're gonna go ahead, actually,
we're goin' this way Brad.
- Do you want me to have my neck up?
- This way.
No you don't have to put it up.
So we're gonna actually put a tennis ball in a sock
and you're going to have it so it's gonna be
positioned here.
I'll show you against the wall when he does this.
Here, here, here, for like one minute on each spot.
And that's gonna stretch this whole area out.
So if you are forward head
that's gonna actually want to pull you right back again.
And these are really, these are held together
by strong ligaments.
They hold bone to bone.
So they really need some aggressive stretching.
Just doing exercises generally doesn't do it.
- Particularly if you're not a, if you're a sedentary person
and you don't do a lot of physical activity
then it's even going to be a little more.
But you get after it.
- Yep, I'll--
- What are you doing there Bob?
- I'm taking one out.
There's two there's two in there, so.
- Oh, two tennis balls.
- Yeah, so I'm gonna have Brad show this to you.
You don't have to buy a tennis ball either.
Just go down to the local tennis court
and there'll be some laying on the side.
- Yeah. (chuckling)
- [Bob] Just steal it from a little kid.
- There you go.
So this is a nice thing about the sock.
You can kind of, I'm going to put it in position number one,
then we're gonna go down to two.
Now you're gonna find out something nice here
that works well.
So I'm gonna go here and you can see
I'm putting my body weight into it and I'm gonna roll.
I don't want to put it on the spine.
Those little bumpies on the spine, the spinous processes.
And if you can actually roll up and down a little bit
and get more than just one spot.
And now I'd go for a minute, like Bob says,
but we're not gonna--
- [Bob] And you could even keep your hands up over head.
- Oh yeah.
- [Bob] You really wanna stretch it.
- Yep.
- [Bob] And do angels, all angels.
- Now my wife called me an angel once.
- [Bob] Yeah, that was a rare event.
- Yeah, well, I'm going to go down.
Now we do this on both sides.
- [Bob] The reason we're starting against the wall
is because, for most of you,
this is gonna be aggressive enough.
You eventually, we wanna get you onto the floor
doing the same thing.
- Right.
- But that's gonna be a lot more aggressive.
For many of you,
you won't be able to tolerate that for weeks.
You might have to use the wall for quite a period of time.
- Right, you'll know if it doesn't,
if it starts to feel good then you're ready to go ground.
- Now when you lie on the floor
you can also even put a towel on this.
To help blunt it a little bit.
And you also talk about putting pillows
underneath your head to start off with.
But the thing that we, now when you're on the floor
you can use a lacrosse ball tube.
- Which is more aggressive.
- Yeah, so what we really liked though
and we've been big advocates of this,
Steve August out of New Zealand.
- New Zealand, he's a physical therapist.
- He's going to be on our podcast.
- Oh, good, really.
- Yeah, so I can't wait to talk to him.
- Oh wow.
- So he invented this.
It is a bit pricey, but I'll tell you,
this is what I bought for the person that I know
because I think it's worth it.
It's just, it's very well-made but it's just the right size.
- Right, well, that's what it's designed for.
Now what I would suggest is you start with a tennis ball
or lacrosse ball, use it for a few weeks.
And when you decide, you know, it really is helping you
and you use it consistently, and you're going to,
then it's time.
- Then it's time to step up.
And so what I do is, every morning,
I don't go a day without this because it really helps
with the knots too, by the way, in the upper back.
I go ahead and put it in place like this
and actually do my leg, stretches Brad
while I'm doing this.
I'll do up against the railing and--
- [Brad] Well, you don't have to tell us.
- Oh, I know--
- [Brad] We don't, it's a personal thing.
Just carry on there.
- So what's cool about this is Steve includes a booklet
and this is a comprehensive booklet.
I know it seems very thin, but how many pages is that Brad?
And that thing goes over everything.
My wife actually read that thing.
- [Brad] She probably read more of it than you have.
- Yeah, she did.
- [Brad] Yeah it's about 32 pages.
- Yeah, and it's very comprehensive.
And he talks about putting the arms overhead.
He talks about using pillows.
And so again, I can hit each spot
for like a minute and just relax.
Yeah, you don't have to--
- So, yeah, people may not be, yeah.
So you put the pillow there.
That makes quite a difference in comfort.
- Now I can lift my butt up and work it even harder.
So it's just, it's gotten to the point with this thing
where I didn't use it one day because of a funeral
and I had huge knots in there.
I'm sure the funeral didn't help too.
- Well, yeah.
- But I actually keep one at our cabin now, too,
because I just don't want to go a day without using it.
- Sure, yeah, take it on vacation.
- Yep, and I think it's really made a difference
in my posture.
I still have to work on it very hard
but it works really well.
And again, like you said, we're giving you
inexpensive options too, give them a try.
Now I'm going to show a couple of exercises, Brad.
- Yes, you really need to, once you get things loosened up.
- You wanna maintain it.
So, first of all, is chin tucks.
Well obviously we're gonna do these.
So Brad's gonna show it from the side in the chair.
- Yeah, well, I just think you can do them standing
which is fine, but actually in chair is probably
the preferred way because you have support
for your thoracic back.
- Yeah, and what's nice,
you can do some actually over pressure.
You can take your fingertips or you can take the crook
of your thumb like that and push back.
Those are nice ones to do throughout the day as a reminder
and to reposition your neck.
- That's right.
- Now, the next one, Brad, this is a new one
you've never heard of
but you've kind of seen a version of it.
It's YWTL's.
- I thought you were gonna say YMCA but what is this about?
- So Y, so you're squeezing back.
Y, you're-- - Why are we doing this?
(chuckling)
Oh, that was why, I well..
- Okay, W's, now you go like this.
And then T's, and then L's are like this.
- Oh, oh yeah. - See, it's an L.
- Oh yeah, that is.
- And then you go back.
- So you're workin' upper trap, middle trap and lower trap.
- Yep and you're externally rotating the arm this way.
So you're stretching the chest.
So it's comprehensive.
Y W T L, we gotta start our song.
♪ Y W T L ♪
- Yeah. (chuckling)
- All right, last one Brad.
You've never seen this one either.
I kind of liked this one.
I seen a chiropractor do this one.
- You must have been really doing your homework.
- I've been doing my homework.
So you go pretty close to a wall
and you're gonna put the arm up like this, Brad.
- [Brad] Yeah, yeah.
- And you're gonna turn your head
and then you bend back and what that, I figured this out,
what this does.
This locks the neck in place
and now all the pressure is occurring at C7.
- [Brad] Oh, I see what you're saying.
- You see what I'm saying?
See like this?
And I go like that.
That's working right on that neck hump.
- [Brad] Can you see his arm?
He's kind of got the same color shirt as that wall.
- So I'll go on this side up,
turn the neck and then go back.
And it gives a good stretch right at C7.
- You know and that, looking over your shoulder
is just a motion that people in general lose
as you get older.
So it's gonna help you that way.
- Shows you two benefits there.
- That's right.
- We're always helping you out in multiple ways.
- Yeah, it's a comprehensive approach.
- Remember Brad and I can fix just about anything.
- Except for..
- A broken heart.
- And the podcast probably is not gonna help with the--
- Podcast?
- With the backpack.
(laughing)
What am I gonna say, ya know?
Wait 'til I hit 60.
- I know. (chuckling)
All right, thanks.