Hello 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
Five, today it's five Brad not seven -Five
Five easy 30 second mid-back stretches to release pain and
Tension we're gonna try to keep this video a little bit shorter this time, right and you know we have,
We're going to show you know we show a lot of things on little tools
You can use things you have laying around the house or you might purchase
This is all if you're at work or anywhere, and it's all stretches. You don't need anything for it
They're very short, and they can be very effective. Yeah, sounds good Brad. But Bob wait
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Do you want me to do number one Brad? Yeah do number one, number one is the cat camel we never know
Which one is which
We get corrected
And I tell you some people say one thing and others say another so I'm not gonna say one way or another what it is
But we're going to show you what it so generally
You know you're making a hollow in your back, and then you're making a hunch in your back
But I like to move the neck along with it so when I do the hunch
I used to bring my head up like this
Getting a complete range of motion of the spine
Hunching this way I bring my head down. I'm glad we're doing these this morning Brad because I was a little tight in this are
Yeah, I believe you're tight this morning one thing that I want to emphasize is
Breathing with this, so make sure that you're relaxed, breathing, breathe into your nose out through your mouth
And that goes for all these exercises. It'll make your stretch much more effective
Yeah, because you're moving your rib cage, which is the part that's giving you trouble here
It's attached to the mid back so the breathing is extra important on this particular exercise
All right Brad's gonna show number two now this one
You can do standing
But I think it's a little bit better seated because you're a little more relaxed and you got your hip stabilized
But you put one arm here and here and give yourself a big hug
And then you just hug and squeeze and you can do this and then squeeze and round the back out and then shoulders
Forward and you can feel those muscles right across between the shoulder blades stretch
Take a deep breath in here and then exhale and relax as you
stretch out and
This is the only time I want to see you have
Posture like just is when you're doing a stretch because this becomes a bad posture
But we're only doing it strictly briefly for the stretch, okay next one well
Now we're going to go any other direction, well actually we're gonna go side stretch. Cover all the planes. We're doing forwards
Flexion extension now lateral movements as far as a
Therapist's train of thought, one hand here one hand here and do this. I'll do it from this angle
We're gonna get the shoulders back, chest out good posture
Take a deep breath in and as you exhale we're gonna stretch to one side and relax. That does feel good. Oh, yeah, and
then take a deep breath in and then
exhale
and relax, stretch
This is the one I normally do so this is good.
One more time just because it feels good
Yes, it's stretching different things, the breathing makes an incredible difference, breathe properly
Relax everything, I always tell my patients
Allow yourself to stretch. Don't force it, because that's how you can be relaxed and be more effective
Next one, next one Brad, I can't remember, you're laying flat on your back
I'm just kidding, now this you can do in a bed works good on a nice carpeted floor
You can go on a hard floor
It's just not quite as comfortable and this one you're gonna get if you're five foot ten I'm gonna imagine
I'm gonna get nine foot tall, taller than Bob even and I'm gonna reach up here, and I'm just gonne
Stretch up with my fingers and my feet and toes are gonna go the opposite direction
Take a deep breath in and stretch and exhale and feel your body
Lengthen lengthen lengthen you're gonna feel your spine stretch
Are you trying to bring your hands toward the floor too at the same time or not?
Right it depends on your shoulders cuz we're not stretching shoulders, but yeah, you're gonna keep them here
But you know my shoulders are tight. You're thinking of pushing them that way. Yeah toward the wall
Yeah, we're trying to get longer
Okay, gotcha, deep breath and exhale and do that three times and each time you'll get an inch longer
And you stand up you'll be, it's good for basketball players before a game
There you go. Yeah, get a little more height and get a little more, and you're ready to go. That's right, okay
Why don't you show your pretzel one and I'm going to show it a different way Brad
This one
We talked about forward backwards and right and left this one does rotation
So we're coming at the thoracic spine from a little different direction, now with this one
It really is important to have good posture on this Brad
You could hurt your back if you didn't, you know I've done
I learned this one before as a therapist when I was in karate
And we always did this one, and it was always great for my back. I always cavitated with it
Ah, so you take this one across here, and this one you're only gonna do as well as all these,
They should feel good like a good stretch there should be no pain
But look at how straight he's keeping his back. That's what I want you to note, he's not
Bending his back, with all these you know don't be too aggressive. It should feel like a good stretch gentle gentle gentle
And here we go, now he's going the other way and
Stretch nice and relaxed, so I'm gonna show you an alternative if that one scares you a little bit
Instead and I do this with golf too
I mean you can do it with a pole, but we said no equipment, so I'm gonna do no equipment Brad
So you're just gonna go ahead like this you're gonna get in really good posture again
You're going to grab your fist with the palm on the other side, and you're just gonna gently rotate back and forth
Yep, and if you find out that you have one side that's
Painful and one side that's not, I want you to go to the pain-free side. Yep, so this side hurts
Oh that hurts
So I'm gonna go to the pain free side and I'm actually gonna give it a little shove
Kind of little push little rotation and a little over rotation, and then I'm gonna go back here, does that feel better?
Great, and maybe I'll do a few more of those, a little over pressure
So you worked the pain-free side with the intent that the
The other side is gonna loosen up as a result of it. Yeah, and if both sides are fine
You might give a little over stretch to either way then
You know what we did it in seven minutes. Yeah boy
This is a miracle, so one way or another, this is just another way
It's working at fixing that yeah, we can fix just about anything except for that broken heart
Yeah, but we're working on it, diligently.