♪ Bob and Brad♪
♪ The two most famous physical therapists on the internet♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- And our opinion, of course, Bob.
- Trying to maintain our social distance
here in our secret bunker.
Today we're gonna talk about neck, shoulder,
and carpal tunnel pain from this one thing,
and how to stop it.
- Now you got me interested, Bob.
- You should know the answer to this
'cause you wrote the title.
(chuckles)
I'll do it anyway Brad.
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- Say no more, Bob. - Brad, what is the problem
here, what is causing this?
- Well, this is very interesting, Bob.
It's one thing that everyone, almost everyone, has nowadays.
It's a simple...
- Where did you pull that out of?
- My little fit belt.
- Flip belt.
- Flip belt, yeah.
- (chuckles) He loves this thing.
- I do, I've got a little thing on here,
and I go running with this so it tracks my GPS,
and I don't have to put it in a pocket, they're wonderful.
Slim and trim, anyways, so this cellphone,
and it's static posture with a cellphone.
With the posture, it's typically when we're like this,
walking down the sidewalk, head forward,
shoulders winded forward.
It all adds up to neck, shoulder, arm pain.
- I see a lot of people like this Brad.
- Oh yeah, right.
- I see some people, and it's a horrendous,
rounding of their posture.
Yeah, it's gonna give us therapists a lot of business
over the next 30, 40 years.
- We just go around handing our cards out.
(chuckles)
- Exactly.
Wrist, carpal tunnel, my wife has carpal tunnel problems.
She says, "My symptoms kick in when I'm looking
at my cellphone", and it's the same thing.
She's got her wrist out of that neutral position
for long periods of time, that she's texting.
So it can be caused there,
or it could be the double crunch
where the nerve gets pinched up here from the neck posture.
- Carpal tunnel, quite often, like a good portion of it,
could be coming from the fact that the nerves
getting pinched up here first gets hyper sensitive,
and then it gets pinched again down by the wrist.
- Right, and that's why I talk about the--
[Both] Double crunch.
- If you're a therapist you're familiar with that term.
So how are we gonna correct it, Bob?
This is very simple, this is good news.
It can be corrected by simply
changing your posture. - Awareness.
- Awareness, yup.
So get your shoulders back, chin tucked in,
but you gotta start from the base.
From pelvis to the lower back.
Get that good posture.
Arch the back, bring the shoulders back,
the chin tucked in, there you go.
All you need to do is join the service
and go through boot camp 'cause you'd come out
with really good posture then.
- That might be going a little extreme going that far.
- Some people may take that wrong,
and that's good, good for them.
Okay, so the next thing is hold the cellphone up.
Correct your posture, but you gotta get the cellphone
up here so it doesn't pull your head down.
- And Brad does not like this analogy.
I don't know why, but the tyrannosaurus rex arms,
real short arms, and you bring it up like this.
So you basically have your elbows kind of
into your side here, and you bring it right up to you.
- I just can't imagine people doing this.
But they might. - Like this, I do this.
- I can't wait until-- (chuckles)
- I do this all the time.
- Really? - Yeah, really.
- Okay, so do that.
One way or another, get it up,
and the other thing is if you're doing that,
you can switch hands, one hand to the other,
as opposed to keeping it that--
I don't even consider putting it in my right hand
because I'm left-handed, I don't know why,
but I guess I do this.
So change, change.
Oh, next thing!
Straighten the wrist posture.
Make sure your wrist is neutral.
- You don't wanna have that bent.
That's the same reason why at night
we don't want you sleeping with that wrist bent.
- Right, that causes carpal tunnel pain.
But I just thought of this yesterday.
You can maintain perfect posture while you're working
on your phone by simply laying down on your back,
and it's relaxing, and you can talk,
put your phone on speaker phone, talk to the person.
If you wanna do your texting or email on here,
you can do it like this.
And you have to bring your head up, hands up, automatically.
It puts you in perfect posture, perfect hand position.
- So you're gonna do this in an airport terminal?
- Oh Bob, why Bob?
Do this at your house, maybe in the park.
You might do it other places.
Oh yeah, you stay up there. - Well I was gonna show
that what I do is I sit, I have a favorite chair.
It's got a nice armrest, and I can sit back,
my back's supported, and it's supported
like this on the armrest.
I keep it like that.
The other thing is we're old,
and we don't always think about this,
but your speaker phone.
You can certainly use that,
and the other thing that I've been using a lot lately,
I've become that guy Brad.
I got a little earpiece here.
- Here, let me point it out.
(laughs)
Right there, I wanna keep my social distancing.
- Right, so it's got Bluetooth, it's hooked up to my phone.
I definitely use it in the car all the time,
but I haven't got to the point
where I'm walking around down the street doing this yet,
but you run into the people.
Every morning my neighbor, he's listening to a podcast
as he's walking around, too.
- Can you hear it?
- I can hear the podcast.
- Oh, he's got it up loud.
- Yeah, that's how I know it's a podcast.
- Maybe he's got it in the wrong ear.
(chuckles)
- What does that mean?
Maybe it echoes through his whole brain.
- Don't tell him that.
- Alright, what else Brad?
- The next thing is outside of the postures is stretching.
Your therapist, we gotta give you some exercise to do,
and simply do the chin tuck with the shoulders back,
all at the same time.
You might do the W.
- The W's really nice.
'Cause you can do the chin tuck with it.
Good rebinder and stretch and strengthen,
really all at the same time.
- Right, it's an all-around thing.
I'm gonna tuck this back in there where it belongs
so we can keep track. - A little flip belt.
- I love it.
- He flips for the flip belt.
- Well it's great for everything Bob.
I would use it fishing, I'm gonna put some gear in there,
and I'm all excited about December because of my new toy.
- Alright, have fun.