♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
- Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are
the most famous physical therapists on the internet.
- In our opinion, of course, Brad.
- Now we just did a video on
the top three signs that your back pain
is actually coming from facet joint syndrome.
And now we're gonna show you if that is the case,
and you are getting pain from that,
how to do exercises for it.
So we're gonna start off with
first kind of some warm up exercises.
Brad, do you wanna lay down flat first?
I got your belt don't worry, Brad,
you looked really upset that I took it.
- That's exactly right.
- All right. We're moving the joints in the back.
And one simple way to do that,
you're actually moving your hip with this one too,
but one way to do this is just to warm up your back
by gently rotating your hips back and forth.
- Might wanna point out on this, Bob, is it works better.
I find with my patients, I say
"bring your knees gently together
and your feet gently together,
'cause if you have a space between,
it just doesn't work so good".
- Good cue.
- Keep 'em together.
- Yep. And this is a good one
for no matter what back pain you have.
A lot of times, this is a great one to do
before you get outta bed in the morning.
So, do you wanna do the other ones too Brad?
- Oh, sure Bob!
- Why don't you to flip over onto your stomach
or your knees, hands and knees, and do cat camel.
- Oh yeah. Okay.
- So again, just kind of warming the joints up here.
So he is arching up this way making kind of a hump,
I guess that's the camel.
- I get a little bit confused about it.
- I do too. I don't know which one's a cat,
I dunno which one's a camel.
'Cause then you're arching this way, so I mean,
I guess a camel would do that but a cat would do this.
- I don't have a cat Bob.
- Either way, so he's making a hump this way
and then he's arching the other way.
- There you go
- Again, great way for working all those facet joints
or fah-cet joints as they say in Australia.
- Which there's nothing wrong with that, Bob.
- No, there's nothing wrong with that.
- Okay. Next.
- Last one is a downward dog
where you actually put your legs, nope,
knees way apart.
- Oh that's right.
- Way, way apart. Wider than the shoulders.
And then you're just gonna lean back and yep,
pressure on pressure off, pressure on pressure off.
- And I did wanna make one point about this Bob,
if you notice, my feet are off the end of the table.
It's a lot more comfortable for a lot of people.
So you can't do that part on your floor.
If you go on your bed and leave your feet
hanging off the edge of the bed,
if you've got a relatively firm bad that might help comfort
with this particular exercise.
- Young people can probably do it...
- Oh yeah, young kids.
But they usually don't have this problem, Bob.
- All right, now we're gonna get to
some more advanced ones, and what you're gonna look for
is let's say you're having,
again facet joint pain tends to be kind of pinpoint pain,
really localized.
If you bend forward and you have the pain
you're gonna do this one.
If you do bend back and you have the pain
you're gonna do it this way.
So let's go ahead and describe those Brad.
You need a belt.
- All right - There we go.
- All right.
- So you're gonna put the belt where it makes it
feel the best.
- Right.
- And only you're gonna know that,
no one can really tell you.
- And you you're gonna have to experiment
to figure that out.
First I wanna show, is his arms are at a right angle here.
The elbow is.
- Okay, not like this.
So you start with that and you're grabbing on,
and then you're gonna pull up to the chest.
You can see the belt dig in.
Look at his arm's hand, should almost come up to the chest
and really up like this and even touching the chest, Brad.
Well how do you keep your elbows at 90 degrees?
- Well you don't.
Then at that point you start with the elbows at 90,
then you're going up like this.
- Well there's spoon be people that are keen on this.
- Yeah. Good point then.
So you put the pressure on, Brad,
and if your pain is when you go forward
then you wanna go ahead and lean forward.
- Right. - And come back.
- Now another thing people are gonna say,
"you said if we lean forward, it's not facet joint problem".
- Well, we're loosening up the joint.
- Oh, okay.
- All we're trying to do is we're breaking those joints up
so they're moving.
- So if I go forward and I do this
and that should make me feel better.
- What you do, pressure first,
and now while you're doing the pressure, going forward.
- Oh, okay. Yes. There you go, Bob. Thank you.
- If that makes it worse or it's really sharp,
move the belt up or move the belt down.
- So we're gonna start out low.
If I bend forward, it's not helping.
I'm gonna go up a little bit, pull up and bend forward.
Oh, well that's better.
And you'll get that result.
- You'll find the right level. For going back,
well you wanna just do it, Brad?
- Sure. - Same thing.
If you find that the pain's going back again
put the pressure on, pressure needs to be in place
before you move and then go back.
Ow that hurts? Try a different level.
- Gonna move it up a little bit.
Oh yeah. That's better.
- Now the alternative to that is
if you have good flexibility
you can take your hand and you make a fist like this
and the pressure's gonna be right on the thumb here,
is where I'm gonna put it.
So I'm gonna put that back here like this
and I'm just gonna use my hand, Brad.
- Okay.
- And what's nice about this is it's you can sometimes
go off to the side of the spine.
Here's my spine right here.
Right? I can go off to the side, the side that it hurts on.
- In that muscle area.
- Yep. And I'm pushing up this way.
- Sure.
- That's why you need to have good flexibility to do this.
I'm pushing up. And then once I push it, now I bend forward.
- Sure.
- Or I might go on this side, press up.
And I'm using my other hand as a lever to help push it.
Give him more pressure.
So I'm using both hands to push up.
You can go right in the center too.
If you want, you can push right there on the center.
If your pain's going back, you can go ahead and go back.
Whoa, my back, just cracked.
- There you go!
- So you work your way up the spine.
- You're gonna know you're in the right location
because when you do the technique, it improves the pain.
- Right. - It feels better.
If it makes it worse, you're in the wrong spot.
- Absolutely do not do it.
If it hurts where you're pushing, you don't do it.
I mean, it's as simple as that.
- And we should probably mention the belt technique
and the fist technique come from Mulligan.
- Brian Mulligan. - Brian Mulligan.
- And where is he from? - New Zealand.
- And I think, we both saw him last year.
- Yes we did. He's quite a character.
- Yeah, he is. I'm pretty sure he says facets.
- He probably does say facets.
- And cervical, cer-vi-cal.
- Cer-vi-cal.
- Yeah. So we're probably gonna get some comments
from that part of the world.
- He's very talented and he's quite a character.
That's all I can say.
- Yeah he is a true health person.
- All right if you haven't already, make sure you subscribe
I'll put, somewhere over here.
- Yeah. Right up there.
- Okay. Thanks for watching and all that stuff.