- All right today Brad,
we're gonna show the people out there,
- Yes.
- how to correct neck hump.
- Ooh.
- Or hunchback.
- Yeah, like the hunchback of Notre Dame.
- Very good.
- Is it Notre Dame?
- Yep, Notre Dame.
- Very good.
Okay, very good.
It's nothing to kid around with
but we can show you some things to help you out.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- All right, a neck hump occurs because of bad posture.
Same with hunchback.
- Right.
So we're here, head forward,
all the classic things we've talk about.
- What happens after a while,
number seven,
the seven cervical vertebrae,
- Mm-hmm.
- actually begins to protrude just like this, and-
- And that happens to be the one,
if you feel back there, there's always the one that-
- Right, a big bump.
- Big bump there, and that's C7,
right above T1, the thoracic-
- And the body, being as amazing as it is.
- Yes.
- After a while will lay down fat over it.
- Mm-hmm
- So you'll feel a fat pad over it.
- Right.
- It's not very attractive
- And the hump starts and then, you know, it goes
on and on.
- And you could have pain with it too.
- Sure. - So.
- And this doesn't happen in a week or two, but over
months or years - A long time.
- of poor posture.
- All right, we'll show you exercise number one.
(whoosh)
All right, the first exercise is really simple Brad.
- Sure.
- What you're gonna do is get a clean sock, roll it up.
- See, you might need two or three socks depending
if you got the knee high or not.
- Right.
And what do you wanna do is
it's gonna provide a counter force.
- Mm-hmm.
- So you're actually gonna try to bend it back
and the thing about a sock it's really comfortable.
- Sure.
- So it's a good thing to start with.
The first thing we'll show you,
we'll show you on the mat,
or on the bed or on the floor.
- Sure. Yep.
- Well, it would be on a floor.
- Yeah. We really wouldn't do it on anything soft.
- So you put it right over the spot
and you bring your head down.
If you can't get down
you get to work on chin tucks,
while you're in this position.
- Right.
Getting the back of the head to try to touch the floor
while you maintain that posture.
Show 'em the wrong way to do it,
that some people might, yeah.
Where you actually look forward or look back.
So you really wanna focus.
And I wanna emphasize this sock roll
needs to be kind of rolled up tight.
- Right.
- You need to have some, a firmness there
so you get that force appropriately
- Next we'll show 'em the chair.
- A chair, absolutely.
(whoosh)
So in a chair,
and you need to have a high back chair,
that fits appropriately.
- The car works well.
- Yeah. You bet.
You put the sock right here
at the appropriate level.
And then you just do the stretch
and watch how that helps straighten the spine out like that.
And like that. So I'll demonstrate now, the real thing.
Okay, there, right in the center.
There we go.
And a firmer chair helps
if it flops back, you'll still do it.
You'll work with it.
So I'm gonna do my chin tuck.
Oops. It's a little bit high.
You'll feel it, you'll feel when it's in the right location.
- Right.
- Chin tuck.
- I have famously done this for 20 years in my car.
People wonder what the heck I'm doing.
- I do remember that jumping in,
you had a little car,
your head was like sticking to the,
- Subaru.
- Yeah. And he put this behind his head
and I thought, you know, what,
- What's he doing?
- Yeah. So he explained it to me.
And then I just shook my head and said, let's go.
No, but it is effective.
- Yeah my kids would shake their head too.
- But it works.
- Right.
- And it worked for your son, didn't it?
- Yep, and my daughter.
- Yeah. It's a genetic thing, I guess for the family.
(Bob laughs)
All right, we got another one coming up.
(whoosh)
- All right, this one, Brad,
is just an advanced version of what we just did.
- Sure.
So we took, I took three tennis balls,
- Yep.
- And put 'em in the sock.
So it's a lot harder
- Right. Harder and thicker.
- Right. Now this works in my car
because I have kind of a dip.
- Yep. I know what you mean.
- It fills into the gap, but it'll also work on a bed.
- Sure.
- Because the bed is too soft.
- Yep. If you're a bigger person,
you know, you'll probably get to this,
then this may not be enough right away.
- Right.
- It all depends on how your body is formed.
(whoosh)
Okay. So after you've used the sock technique
and stretched things out,
and you got more range of motion,
that comes getting better,
you need to strengthen muscles to maintain that posture.
So you lie prone.
You can do this probably best on a carpeted floor.
Bring your hands like Bob has,
elbows up and he's gonna try and lift his head,
and his whole chest, up off of the floor.
And this strengthens all these postural muscles,
right in here, to help maintain,
that posture we're working for,
getting rid of that neck hump. Do 10 repetitions.
And you may start out with only five and build up to 10.
- Right.
- Hold it for one second or so while you're up there
like Bob is doing.
It's pretty aggressive, so take your time with this.
(whoosh)
- All right, Brad, that's the top three.
Remember we can fix about anything,
- Except for,
- A broken heart.
- Right.
And these socks, we got nothing going here,
- No sorry.
- No crossover.
- We got nothing.
- Oh they're over there, Bob.
- Oh, we got nothing.
- Sorry about that.
Whoa.
- What a throw.
(Brad laughs)
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