♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous
physical therapists on the internet.
- In our opinion of course Bob.
- So we're going to show you
the one exercise everyone should do, if they have neck pain.
- Everyone.
- Well, mostly everyone.
- Okay.
- There's always little exceptions but.
So many neck problems are caused or certainly worsened
by poor posture of the neck.
- That's a pretty positive statement there.
- So this one exercise can not only
realign the neck throughout the day,
it can help decrease the pain,
it works well because you don't need any equipment,
it also works well with another exercise we just showed
where you need to correct the posture in this
lower area here.
Like, if you don't correct this posture,
if this is rounded out,
Brad do you wanna show rounded out?
Yeah, there's no way you can correct your neck posture.
So this works,
you can do the exercise in that video,
but you want to follow up with this one.
- That's right.
- So, basically we're gonna be
correcting the posture of the neck
and between the shoulder blades.
- It all works together
- All at the same time so, very simple to do.
Brad, do you wanna show from the side
and I'll show from the direct on?
- Yeah, I think I should bring a chair over.
- Yeah, so basically there's three components to this
and we're gonna start off with the most simple
and that's just a chin tuck.
Now, once you understand this,
you can do all three at the same time
or two at the same time.
- Right?
- So first you can do a chin tuck.
Sit up as upright as you can.
- Scooch your bottom back, shoulders back,
- Scooch your, bring your neck back, chin back
and you bring it back, you don't go up, you don't go down,
you just to bring it straight back,
some of you won't have much motion there
you have to start often,
yep, sometimes we get a little over pressure,
but now along with that chin tuck what you're going to do
is actually bringing your arms up
into a kind of a Y position, or a W position.
Why don't we start with the W?
- W, yes.
- So the W, can you see it, forms the letter W?
And this is stretching the pecs which tend to be tight,
it's strengthening the rhomboids,
the muscles between the shoulder blades,
so you want to squeeze those muscles together,
stretch these and chin tuck at the same time.
- Because some tendency is to.
- Yeah like that.
- We wanna.
- Yep, so you could do the chin tuck,
and the W at the same time,
then while you're in that position, you go up into the Y.
- Like if they're going to touchdown, touchdown!
I shouldn't do that.
- So you want to go ahead
and squeeze the shoulder blades together all the way up
keep it squeezed together as you bring it down,
and chin tuck the entire time.
So you do need like five sets of these, you know, one.
- It doesn't look like much, but when you're doing all this
you're doing it slow with a real conscious mind on it,
it's tiring.
- I would do this, if you're at a desk and you're sitting,
I would do this every 20 minutes if you can
because it takes so little time, no equipment,
and yet it'll decrease your pain
and it'll remind you.
- Yes.
- Where your position is supposed to be
when you're at the desk.
- If you've got a habit of this,
you're gonna have to do this quite a few times
to break that habit so unconsciously, you have good posture.
- So this is a quick video, Brad, its.
- Wow.
- Video part of a series of videos on neck pain
and pinched nerve,
go to BobandBrad.com, go to the Programs section,
and look for Neck Pain and then under that section
you'll find a whole series of videos.
- That's right.
And along with the video, you'll find a PDF printout,
you can get it printed out and they'll show,
like on this they'll show the exercise.
- They'll show the exercise picture.
- Yep, and it makes it very efficient for you
and it's all for nothing, no email or anything.
- It's not for nothing, it's for free.
You act like they get nothing out of it.
- No, it's not that they don't have to pay anything Bob.
- All right.
By the way.
- We'll talk about this later
- You don't have to watch every video either,
you can just pick out the ones.
- They're not gonna watch every video after all this,
it's a short video, what else can we say?
- We can ramble a little bit.
Thanks for watching.
(upbeat music)