- All right, we are going to show you one of our
best tricks for stopping neck pain.
Very simple, very quick to do.
You can do it at home.
So hold on.
We'll be right there.
Something to try
♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapist ♪
♪ on the internet it. ♪
- Okay. We're gonna show you how this technique works.
The stretch itself is only 20 seconds
but you need to get yourself in a proper position.
Bob is the volunteer here.
I'm gonna do the talking
'cause when he has to stretch the neck,
the mic gets in the way, so he's quiet.
He's gonna be our silent helper.
All right,
So lie down.
You can do this on a carpet, if it's a firmer carpet
or a carpeted floor whatever you're most comfortable with.
It's really important, you're comfortable,
it's quiet and you're very relaxed.
So lying like this is one thing that you may want to do
depending on how your neck has..
If it's a tight neck or if you have a gap under your neck
you can take what we have here is simply
a sock with some rice in it,
allows flexibility and conforms to your neck.
You can just use a towel roll like this
and vary the shape of the towel roll depending on your neck
and how it's shaped.
Or if you're very comfortable without it
you may not even need this.
Okay.
So once you get to that position, you relaxed,
you can first do
simply what we're gonna do is do traction to the neck.
So lying down most relaxed.
Bob's gonna take his fingers like this,
go over the top of his head and he is gonna
go right at the hairline.
If you have long hair,
it's important that you get your hair up
and the hands and fingers go underneath the hair.
So you're directly on the skin right below the hairline.
And Bob's gonna demonstrate,
he's gonna pull his head ,this direction,
giving traction and
you don't wanna pull your head really up high and flex it
unless it really feels good, it's possible that works,
but he's pulling this way.
So as triceps are feeling the work,
you're gonna do that for 20 seconds.
Two things, that's really all you need.
Plus you'll get a little tired,
so you need a break.
Now the other thing that you can do if
that's not quite doing the trick is
pull off and over to the side to the right,
like Bob is doing.
Hold it for your 20 seconds,
or to the left.
Now you may find that,
one direction works really well and just
hits that muscle that's tighten and causing the pain.
So you experiment with all three directions
do the one that does the most good.
And if you hit that spot, you can just lie there and relax.
And then you will take,
if you want to have your towel roll
or your sock roll to relax for about 1 to 2, 3, 4 minutes
after you're done doing the stretch.
So again, the stretch 20 seconds
and then just relax and then get up with your day.
Now, some people will have problems reaching
behind their head and doing this.
Another option is simply a towel roll.
So it gives you
it's a cushion
and you have a little more leeway and leverage sometimes.
So Bob's gonna pull this way as much as he can.
And again you can rotate the head to the right
or to the left
and that can work.
Now I'm gonna show you even another option
and that is taking a belt.
Now, typically not a smooth, shiny leather belt.
but a belt that is made of a canvas or cloth.
And it actually kind of grips to your skin.
The other advantage to the belt is it goes more specifically
on the part of your neck.
You may be at a different level of the cervical column
which can make a big difference sometimes
in your results.
So Bob's gonna do the same.
Yeah, let's just do the rigger one.
So he is just going to hold it.
It's the same thing with the belt, similar to the hands
just a different grip
and you get a little bit different angle.
You can also go to the right and to the left.
The other thing that you can do with this
is give it a cross and this is something
you may or may not appreciate
or get better, different results.
It just grabs around the neck a little bit differently.
Yeah, so it's not working for Bob obviously(chuckles)
but some people you can try to if it doesn't work,
forget it, go back to the other way.
Just another option on how to get a hold
of that upper neck to give that traction.
And then you're gonna relax, like I said before with
or without the towel roll, quiet area, and then get up.
If you get good results with this
you're gonna do this at least five times a day.
If you can get down in the same position,
get it stretched out.
And after
that first day hopefully it's residing
where you kind of forget about things
and you don't have to come back to it.
So there you go, Bob, you wanna get up and wave goodbye
or 'cause you know, we got the silence on him.
I can say just about anything I want
and he will not be able to be heard so.(chuckles)
So Bob was having a really fun day today.
And what else you got to say, Bob,
thumbs up he's happy.
Good luck with that neck pain.