♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
(Bob and Brad clapping)
- Hi folks.
Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Brad, I was surprised to see
that we've never done the video on this.
This is a cervical stabilization exercises, and this is good
for people who have maybe neck arthritis, spondylosis,
which is really neck arthritis.
- Sure.
- And whiplash, and so on.
Any type of neck pain.
And I was looking, ya know,
I found three studies that indicated benefit,
from doing these stabilization exercises.
Especially in those cases I mentioned, like arthritis
and spondylosis and such.
Before I go any further,
you can show this just in a second
Brad. - Oh sure.
- In case you are new - Yeah.
- to our channel, please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free,
and we upload every day.
We've done thousands,
but we've never done this video.
- Right.
- And also if you haven't already,
go over to Facebook and like us,
because Brad and I, as children, we're not liked.
It's a sad, sad tale.
I cry every time I think about it,
but we're turning things around.
- Okay. - All right, Brad.
So these exercises are based upon this book.
It's called, funny enough,
"Cervical Spinal Stabilization Exercises."
It's written by two chiropractors.
Do you mind if I read their names?
- I think we should, Bob.
- By Donald R. Murphy, he's got the big letters,
so he must have been the main author.
And Gary Ierna, would you say that?
Ierna?
- I don't have my glasses on. - You don't have your glasses
on, okay. - It's all blurry.
- So we're gonna go ahead and go through the exercises,
but we'll put a link down below for the book.
'Cause you know, it'd be easier to have this in place
and you can just go to the pages.
- Right, it's got some nice illustrations,
with some easy to follow instructions,
otherwise I wouldn't be able to follow 'em.
- All right, so, yeah.
Okay, we're gonna start off with level one, Brad.
- Okay. - Exercises.
And these are ones laying down.
We probably should have a towel maybe for ya, huh?
Would you say? - Well, yeah.
We can.
- Maybe, maybe not. - We're gonna go
supine position.
- Yeah.
Do you want a towel?
Probably a little bit of the towel would be good.
- We'll see how it works.
One of the keys to every one of these exercises,
before you do the exercise,
I mean, as you do the exercise, you're gonna do a chin tuck.
So with a chin tuck, I'm gonna show him on me, Brad, first.
- Okay.
- So I'm keeping the head in neutral.
I'm not having my head down like this or up like this,
and I'm just bringing my chin back like that.
You do the chin tuck and then you're gonna do the exercise.
- All right.
- So Brad, you decide no towel?
- Ah, for the chin tuck because it...
- Okay.
- My head's a little too tall.
It feels high otherwise.
- So you're gonna do chin tuck.
- Chin tuck.
And now he is gonna lift up a little bit,
and now he's working the muscles on the front of the neck.
He's doing flexion.
He's gonna hold it for five seconds, relax,
and then he's gonna do that five times.
Now in whiplash, quite often, these are the muscles
that are damaged, and quite often, they're very weak.
So this may be difficult for you.
Okay, we're not gonna do all five.
Let's go to the next one, Brad.
- Okay.
Why don't we go, let's just go right in a circle.
- Yep.
- So you're gonna roll onto his side.
Now the same thing.
He's gonna do a chin tuck,
and then he's gonna lift his head up,
and hold it up like that.
Now we're working the muscles on the side of the neck.
And what would, the platysma, is that one of 'em that
would be on the side?
- No, I think... - Sternly colloidal mastoid
would be.
- Yeah, and I think we got some scalenes going there.
- Sure.
- And a little bit of the upper trap.
It's like anything, Bob, no one muscle does the whole job.
- Right.
All right, why don't you flip now onto your stomach, Brad.
- Oh yeah.
- Onto your abdomen.
Again, he is gonna do a chin tuck.
Sure.
And now he's gonna lift up.
Yep, perfect.
He's got perfect form.
Way to go, Brad.
- Oh, thank you, Bob.
I've been working at this for years.
- So five seconds, times five, each direction.
- Chin tuck up.
- If you find this really easy,
you're gonna go to level two,
but let's finish the last one, Brad.
- Okay.
To the right?
- You're gonna be facing that way.
Oh, you got your mic.
- Oh, watch my mic. - I'm sorry.
- Yep, there we go.
- So now he's chin tucking, - Chin tuck in.
- and he's lifting up again to neutral,
holding for five seconds, times five.
- So this would be too high.
We want...
- Yeah.
But now we go to level two.
- Okay. - Level two,
we're gonna start in the same position, on his back,
and this time now, we're actually gonna do isotonic.
- Oh, yes.
- Which means there's actually some movement.
Isometric was the one we just did.
So he's gonna do a chin tuck,
and now he's gonna lift his head up.
That's one chin tuck,
2,
3,
4,
5.
Good. - Good.
- Gonna lay onto his side.
We won't do again, the full amount now.
We just, I think people get the end idea here, Brad.
- Yeah, they're getting bored - So chin tuck.
- out of their minds - He's gonna lift up.
- if we do all 'em. - He's got three, okay.
He's gonna go chin tuck,
and now he's extending the head, good.
Chin tuck.
- But this one, we're not going go way up like this.
- Yeah.
- We're just gonna chin tuck and
and bring it up. - And lift up, yep.
- Keeping the chin slightly tucked.
- Last one.
Watch your mic.
- Of course, this one, just like the other side,
but you happen to get to see - Chin tuck,
- my face. - and lift up.
Yep.
- Oh, I don't know.
- It's scary.
- Yeah, it is a scary thing.
- Scaring young children out there.
- You're better off having me do the other direction, Bob.
We better get moving.
- All right.
Now you can get up Brad, cuz now we're, that was level two.
Now, if all those are just too easy, then you can go ahead
and do the standing ones.
Why don't we head right here, Brad.
I'm gonna go ahead and take this off.
By the way, have you bought your wall anchor yet?
If you haven't, what are you doing?
(Brad laughing)
Get your wall anchor. - Before midnight, tonight.
- That's right.
- Okay, here we go.
- All right, let's start off, why don't you do first...
- Flexion? - Do you wanna do flexion?
Yeah, you do isometrics. - Do some isometrics.
- So you're gonna do a chin tuck.
- So get yourself a ball about this size.
It's nice to have.
If it's a softer ball, it works a little easier,
so you can sink into it a little bit.
So I'm here - And good posture, Brad, yep.
- Chin tuck in.
- And he's pushing - and push.
- against the ball for five seconds.
- Obviously, it's isometric,
so you're not gonna see much movement and relax.
Chin tuck, push
and relax.
And you're gonna get tired with these,
cuz I've got a healthy neck,
and I feel my muscles working and fatiguing.
- [Bob] Some of these are a little surprising,
isn't it Brad?
- Yep.
- [Bob] I mean, just from watching it, you wouldn't think
that it would be that difficult, but okay,
again, chin tuck and now he's going
to the side.
- I'm going into it that way.
And I'm gonna speed it up just for the video, case,
so that we don't get... - Yeah.
You'll do it to yourself and you'll get the idea
of the repetitions - [Bob] Right.
- and the time.
- [Bob] Now, extension chin tuck,
and then he's gonna push back against the wall.
- I almost gotta step out a little bit with this one, Bob,
so when you push
you don't tip forward. - [Bob] Sure.
Go ahead.
- [Bob] You're doing - Chin tuck.
- a wonderful job, Brad.
- Oh thanks, Bob. - Did I tell you that?
I don't think I say that enough to you.
Yeah, Bob.
Thanks, now I feel better.
I feel better.
People are gonna start liking me.
- [Bob] Let's not go that far.
(Brad laughing)
- Okay, chin tuck. - All right, last direction.
- [Bob] Good chin tuck, and he's pushing against it.
All right.
Next level, level two.
Now just like we were doing laying down,
he's actually gonna do some movement along with it.
It's a little more difficult to do, Brad, isn't it?
- Yeah. Chin tuck in. - Chin tuck, and then he
is gonna kinda roll the ball. - Push.
- And now he's rolling it down in deflection.
But he's getting some resistance while he is doing it,
cuz he is pushing into the ball a bit.
So chin tuck into the ball.
Good.
All right.
Side, side, right side first.
- Right side.
- Chin tuck down.
Yep.
- And that's what's nice about the ball.
It's the beauty of the ball, Bob.
It really works with you.
It does.
It's smooth.
It allows good range of motion and a range that you want.
Now the backwards one you have to...
- So you kind of got "Beauty and the Beast," here.
(Bob laughing)
- Say no more, Bob.
Now where you position the ball here,
you wanna make sure you get at the right spot
and you'll know after practice, ya know?
- Right.
- Chin tuck, I'm leaning into it.
And now I'm gonna roll out and back.
And take your time with this,
cuz if you get a kink in your neck,
and you try to roll through it and it hurts.
These should not be painful.
You should just feel the muscles working.
There we go.
- [Bob] Good job.
And you have one side left yet.
- Yep.
And we'll chin tuck in.
That really works nice, Bob.
- All right.
- Get the nice, smooth motion
with that ball - Now, along with the neck,
you also want to strengthen some
of the muscles that come up from the shoulder,
but go into the neck.
So that's where these work out really well.
So you're gonna go ahead and get in the quadruped position,
which means you're on all fours,
and you're gonna have your head, neck in neutral like this.
- Right there.
- I'm gonna do a little bit of my chin tuck.
And now I'm just gonna start
by raising one arm up like this.
- And notice he's trying to maintain
as perfectly neutral head position,
not letting the head move around,
as well as the rest of the spine.
He's trying to keep the whole spine.
I'm gonna use our power stick here,
so we get that whole image of nice, neutral, stable spine.
- Now with me staying in this position,
now I'm just gonna do one leg.
- Now this is much harder than it looks.
Bob is really concentrating on maintaining, aren't ya Bob?
- Yeah. - Be honest with me now,
to maintain that neutral spine, when we got, ya know,
the hip and the leg working like that.
- And now the final difficult one is you go
opposite arm, opposite leg. - [Brad] Ah.
Yeah, this one...
- It's a little bit more difficult.
- This is gonna work more than the muscles
that stabilize the neck.
You're gonna get some core muscles along
- All along the chain there. - [Brad] Right, yep.
- All right.
Then the final difficult one,
is Brad's gonna actually, you remember the old
posture thing where they, the young ladies
they put a book on top of their head?
- You have to be 50 years older than that,
because that's what they did on that one show with
the kids. - Probably, etiquette?
- Yeah.
- Are you talking about "The Patty Duke Show?"
- No, no.
I was thinking of the Brady Bunch.
- Oh, did they?
- Yeah.
- All right.
So now I got it with this in place.
I mean you can start off again, with just one arm.
- Ooh, the book is going,
Bob, Bob, Bob. (book falling)
- I messed up.
- Bob failed.
- I failed. - We should have had
some glue on there, huh?
Don't worry about it, Bob.
I won't holler.
- I feel bad that I did it on film.
- Well, I know it, Bob?
- I don't think you put the book, right?
- Yeah, obviously, - It should be back a little
bit further, like this. - it's my fault.
- There you go.
- That's cheating.
- So, I'm gonna go ahead.
No, I'm still getting some weight on me.
- Oh, sure.
Whatever you say, Bob.
(Bob laughing)
- Chin tuck.
Again, give it a little extra resistance with the book.
- It gives you a little feedback
on where things are with your head, doesn't it?
- Yeah, it does.
- Yeah.
- So, all right.
I think we did it, Brad.
- Yeah, that was a nice job.
- We fixed your neck and we also can fix
just about anything else except...
- The broken heart.
This neck stabilization thing,
is getting a little closer though.
- Yeah, we're working our way - Just right above it.
- down there, yeah, so...
- We don't do much from the neck up, either.
(Bob and Brad laughing)
Yeah, isn't that true?