- All right.
If you can't pass this simple test.
- Yes.
- You may be in trouble, but don't worry.
We're gonna help you.
Right, Brad?
- Very good.
We will help you.
But just wait.
♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapist ♪
♪ on the internet. ♪
- If you work with a computer,
or you have a smartphone,
or work at a laptop, or a desktop,
a tablet,
you may have developed this problem.
So it's forward head,
a rounded upper back.
- Brad, can you demonstrate? - Forward head.
Rounded upper back.
Does that look great?
- Rounded shoulders. Right. Yes.
Now the problem is
when it's become frozen in place
and actually can't reverse it.
So, that's the test.
So, you're gonna have to have somebody film you
or watch you from the side.
- So, if I go up to straighten up, and I go get to here
versus back like this--
- Yep. You can bring your head back.
Your shoulders.
I mean, your elbows could be at your side.
Now look, when Brad goes here,
Brad you might come in here a little closer.
- Yep. Oh, I'm sorry.
- Now go ahead and reverse.
- Properly if I have--
- Properly, yes.
- If I have, if I have a great--
- He can actually reverse the curve.
Let's say he does this, and he can't--
he goes like that.
That's a problem.
We gotta get loosened up.
- Yeah.
- So on the curve here, on the skeleton, you actually,
if he goes like this, and he can't reverse that curve.
- Yep. - Like this, big problem.
- Actually we call that a Hard End-Feel.
- Right.
- But we don't have to get into that.
- Right, and it's gonna actually give you pain.
It could cause pain down your arms.
- Yeah.
- It could you neck give you a neck hump.
- Yep. - It could give you headaches.
- It's gonna lead the problems for sure.
- So, how do we get rid of it, Brad?
So, one way we can do is we can actually take a tennis ball
put it in a sock and go against the wall.
- Oh, do more than spin it around.
- Yeah.
- This is one of my favorite ones you use the sock simply
so the ball does not drop to the floor.
I'm gonna put it
between my shoulder blade and my spine, a little higher,
just like I showed, and I'm going to lean into it.
And then I'm gonna do this stretch
and see if I can get my head back.
Not looking up, but chin in.
And then I like the wall
on the ball because you can roll on it.
- [Bob] You're in control.
- Yep. And oh, I just felt the cavitation, Bob!
It cracked.
- Not too much, right?
- No, no.
And I'm gonna drop it down a little bit and then
you're gonna work that whole area and do both sides.
- [Bob] Why don't you come over here, Brad?
I'll show where to work.
- Oh yeah, yeah.
- So, you're gonna stay
between the shoulder blades and there's usually six spots.
You can hit
1,
2,
3,
4,
5,
6
any one of those for about 30 seconds to a minute.
You don't need to go lower.
You don't need to go opposite to the neck.
- Yeah.
- So you can--
Now, if you want to get a little more aggressive
you can actually lie on it.
- Sure.
- And you could, if you want to get really aggressive
you could use a softball.
But you could start with a tennis ball.
If you wanna soften a little bit
you can put a blanket or a towel on top.
- Sure.
- And just lie on it.
- Not on your bed.
You're going to do it on the floor.
- Right. - Carpet floor works the best.
I like it--
- Bed would just give way.
- Yeah. The bed just absorbs all the
the what you want-- - the leverage.
- Yep. Yeah, of course.
So, all right.
The next situation is say you have a desk that you work
at throughout the day.
What you're gonna do is get a ball 6 to 12--or not 6 to 12--
6 to 8 inches in diameter
a ball like this, a soft one.
Don't get a hard one, like a basketball or a soccer ball.
- [Bob] It's like a Dodge ball.
- Dodge ball, yeah.
And then you, this one, I would get a smaller one
for me, but whatever, this is gonna work
I'm gonna put it right at between my shoulder blades
at the lower part of my shoulder blades.
And I'm gonna stretch back
and think about putting my chest out,
my chin in, and hands back.
Or you can go like this here, whatever works good.
And then I'm gonna move the ball up, just a couple inches.
There we go.
And you'll find, what you'll find is like
there'll be one spot where like, oh
that really needs it. A stretch good.
It's a good stretch.
And you can work and focus on that area.
- I say about this one,
You can use it throughout today.
- Right?
- I mean, you can do it every hour if you want.
- Yep. Just keep it right by your desk.
- Now, the ball one, I would do once or twice a day.
- Yeah.
- That's a real aggressive one.
- Right. Right.
- All right. We've got one more thing to show you.
- Then you can bounce with the ball.
That's always fun.
- That's true.
All right.
Once we get those bones back and place, Brad,
we want to keep them there.
- Yeah. Right.
- So, we wanna strengthen.
- That's right.
- So, there's a lot of different ways you can do that
but you can take, those are more like round bands.
- Right. Right.
Yep. These stretch bands, very common,
they, you can, you know, loops for handles
but you don't need that. You can just use this--
- You can use this big one too.
- You know, I had one of my patients
she used a bungee cord for-- - Oh, sure.
- For on your trailer.
- Yep. That would work.
- Yeah. So, you know, use what you got.
- [Bob] So all you do is you go
like this and you're gonna have good posture.
- Yes.
- And you're gonna spread your arms part
and squeeze your should blades together.
- So yeah, I think about, I say, take your sternum
and go out with that and squeeze them back together.
And the head goes back.
- Well, besides, with this one
I think you can do it at your desk one
without drawing a lot of attention to yourself.
Right? - Right.
Well, and if you do, don't worry about everyone in the
whole office will be doing it eventually!
- But it needs to shine.
- A lot of people work at home now and then, you know,
they're not going to be concerned, you know,
unless the neighbors are looking through the window.
What the hell is Brad doing, now?
- It's supposed to be heck!
- Oh, yeah! Heck! It's a family show.
Anyways. Good luck.
- Yep. Thanks for watching.