- All right, Brad, today, we're gonna discuss
10 common habits that could be causing your pain.
- Not only that we're gonna show you
things to eliminate these habits, or correct them.
- Yeah, we're good guys.
- Yeah, yep, everything balances.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- All right, the first one
I'm guilty of, Brad. - Yes.
- When I write I tilt my head to the left.
- Yeah. - And I, in my days.
- Yeah. - I wrote a lot of notes.
- Yes, yes. - So...
- Do you still write?
- Some, yeah. - Yeah, now we type...
- A lot of type- - I bet you probably
tilt your head when you type.
- I might, I don't know. (chuckling)
But anyway,
doing this for years- - Yep.
- Results in pain on the right side
so if you have pain on the right
what I want you to do is tuck your chin in,
yep, and then go to the right,
you actually go to the painful side.
Now, if you know that you actually tilt to the right,
or tilt to the left, you're gonna tilt the opposite way.
- Right. - So, what about you, Brad?
- I don't tilt Bob. - You don't?
- No, I'm perfect on- - You don't tilt.
- No, I'm not sure Bob.
To be honest with you I think I'm okay
I probably have
more head forward problems- - Sure.
- Than anything. - We'll talk about that next.
But I had a dentist who tilted to the right
and he was getting pain all the way down his arm
so we had him tilt to left, it worked beautiful.
- And that was when he was actually
working on patients- - Right, or he was
working like this. - Not going like this.
- Right, right. - All right.
- All right, Brad, you alluded to this one,
forward head posture.
So quite often occurs because of a computer screen.
So a laptop- - Yep.
- Down here. - Right.
- And you are trying to gaze at its screen.
- And it can be a cell phone you hold it down here,
driving, poor seats- - Yeah.
- Seated posture, rounded back promotes that.
- [Bob] So, the answer is what Brad?
- Well, Bob, the infamous- - We've said this before.
- Yeah, the chin tuck. - Chin tuck.
- You cannot go wrong with a chin tuck
when done properly, of course.
- So you're gonna tuck the chin in,
but you don't go down. - No down.
- You don't go up. - No up.
- You go straight back. - Straight back, echoes,
yep, so you can do it like this,
if you want you can add
a little pressure on your chin here,
you're not gonna push hard,
just a little pressure. - Right.
- You'll probably feel a little stretching
back here in the upper neck.
- Just imagine Brad's trying to kiss you.
- Uh, don't, why Bob, why Bob?
- That makes me do this. - Yeah.
- And this. - So yeah,
anyways, probably do, you know,
three to five of these and do 'em
every hour or so. - Right, do 'em
throughout the day. - Yep.
- All right, rounded shoulders, Brad.
Quite often it occurs also at the computer.
- Yeah.
- So this is a real simple one, Brad,
you're gonna put your hands
like this. - Yep.
- You know what we would call,
a golfer's grip. - Really?
- Yep.
- We had a thing like that for karate.
- Oh, good.
You're gonna bring your arms
out like this. - Yeah.
- And you're gonna do circles this way
and if you're up to it
you could do 50. - Yep.
- And then you're gonna flip 'em
and then you're gonna do circles this way.
- Okay, so palms down
or palms up. - Yep.
- So we're actually gettin'
those shoulders- - Right.
- And scapula strengthened. - Yep.
- Um-hm, yep.
- Good posture while you're doing it,
by the way. - Yeah, so you're gonna
pull the shoulders back and hold 'em there
while you do those circles.
It's amazing how those little muscles get tired
when you do that.
- Number four, you sit more on one buttock, Brad,
than the other.
- I don't know what
you're talking about, Bob? - That's number five.
- Oh, that's number five? - Yeah.
- But this just kinda does- - This is just leaning over.
- The same thing. - Yeah, same thing,
but it's usually, I think it's, Brad,
when you have the wrong height chair.
- Sure.
- Like when I'm on a stool. - Yep.
- A real high stool, I tend to lean
more on one side. - Sure, sure.
- So get the right height chair
and try to make a, to pay attention, stay at level.
- And some people have those really big-thick wallets,
like you got. - Right.
- And then you put it in that pocket
and you're kinda at an angle. - That's right.
- As well. (laughing)
- Good point.
All right, number five, Brad,
the one you were doing.
- Oh yeah, this is one that some people do
just because, I don't know why,
I could never do it very long. - It kinda anchors you.
- Yeah, people feel good like this.
- Right. - But it rounds your low back,
it's just a, it's not good. - So on Facebook
a lady was just saying
she does this. - Yes.
- And she said she's been in therapy
for months. - Yeah.
- Trying to get outta the habit and deal with the pain
because you can actually,
it can also loosen your SI. - Sure.
- Round your back,
like you said. - Yep.
- Hurt your hip.
- It's really hard to have good posture like this up here
because it affects everything. - Right.
- I think the best thing to do to correct this,
put your leg down.
- There you go. - I don't know why
she's had therapy
for all those months. - That's right.
- I shouldn't say that, but there's more to it
I'm sure.
- Number six,
I think we're all guilty
of this one, Brad. - Yeah.
- Having a rounded back,
especially for a prolonged
period of time. - Yeah.
I find myself doing this, it's like,
what am I doing here?
My wife will catch me. - Oh, my wife catches me
all the time. - And then I correct
and I get back on- - She takes
great pleasure on finding me like that.
(laughing)
So you could put a lumbar support,
if you're in a soft couch, or a chair,
you could put a throw pillow. - Oh yeah,
I have pillows on my couch, and my recliner,
that I use all the time
for positioning. - Me too.
- And it makes a big difference.
- Absolutely. - There, now I can feel it,
it feels good. - You can also just...
- Yes. - Move to the edge
of the chair. - Yep.
- And you round it out like this
and you're gonna straighten up like this.
- (krrrrwww) Shoulders back, chest out, chin up,
there we go. - Difficult to do
for a long period of time though,
right, Brad? - Or is it, yeah, it is.
It's a habit that you need to work on for many, many,
well, in my case, a lifetime,
I'm slow, I'm very slow. - Well, there we go.
Number seven, you might not even know to do this, Brad,
but you tend to put more weight on one leg
and what happens quite often,
right, very good. - I don't know what you're
talking about, Bob. - You actually
end up straightening that knee, and this knee is bent,
and I put all my weight on this
and after a while, months. - Yeah.
- You'll start developing pain
in that knee. - Right, or it even
could go up into
the back of the pelvis. - Right.
- Because it twists things here,
it's a habit that people
aren't even aware of that they do.
- Right. - It's just like normal.
- So just don't do it.
- (laughing) Yeah, don't do it,
that's all. - Stop.
- You don't have to go to therapy
just quit doing it.
- Okay, number eight.
Before I went to PT school, Brad,
physical therapy school- - Do you remember that?
- I remember
I did this constantly. - Yeah.
- I was tall so I'd try to bring myself down
to people's height- (laughing)
But I would lean forward
on my hips. - Yeah.
- It looks terrible. - Yeah, you look like a dork.
- Yeah. (laughing)
And I was.
- Well, people say that on the comments,
but we're okay with it- - Yeah, right.
- We can laugh about it. - So you're hanging
on your hips.
- You're right.
- Doing sway back. - Right, and actually
this is one thing in 1995, I remember the year,
we talked about this
in biomechanics. - Oh really?
- The two Y-ligaments are- - Right.
- In front of the hip
and they support- - Stabilize it.
- Yep. - Right.
- So you stretch
those ligaments out. - So all you have to do,
you could say your stance. - Um-hmm, sure.
- And you bring your hips back,
but lean forward- - Yeah.
- Just the slightest bit.
- I can clearly feel that pressure
off of my back. - Right.
- Particularly with my- - Spine?
- Stenosis, yeah. - Yeah.
- Number nine, if you lock
both knees while standing, Brad,
I had, you heard this story, you wanna tell it?
- Yeah, a couple hundred times I've heard it,
no, you do a good job with it
I would not do it justice.
- So I had a guy
that worked at Subway. - Yep.
- And he had severe pain
in both knees. - Yeah.
- So all I had him do was stop locking his knees,
and bend his knees a slight bit,
and it took his pain away.
- So was he a little hyper-extended
in his knees? - Yes, he was hyper-extended.
- So he locked his knees- - A little overweight.
- Out and that pushed the knees in the opposite direction
so he just went- - Right.
- Forward a little bit. - Five bucks to me
and that advice in there- - Problem solved.
- He did get better, solved. - Did he bring
any Subway sandwiches in? - No, and he should've.
- Yeah, that's, you could've got maybe
a years worth of lunches.
- All right, Brad, I heard about this one
from (indistinct). - Ooh.
- That's a kind of training.
So he was really concerned about
you turning your hips out,
you turn your foot out. - Like this?
- Right, because it throws everything off.
- Yeah. - It makes you...
- I'm exaggerating this, but I have this naturally,
this feels very normal,
this feels abnormal for me. - Right,
you're supposed to try to bring your toes in.
- When I run I'm like this.
- Oh, you are? - Yeah, my feet
are forward at all times. - Oh, you do
the right thing then.
- [Brad] But when I stand still, or walk,
my foot's in the snow print
are very clear. - Right.
- Who's got the (indistinct). - In some people
it's just one side. - Sure, just one, yep.
- But pay attention and see if you do this.
It can result in knee pain, foot pain,
and hip pain. - Right,
although I'm a firm believer. - You're lucky.
- If the body is actually that way naturally
it's not such a big deal.
- Right, but that's more rare than you think.
- Yeah, well, I know my dad was like that,
my brothers are like- - Yeah, you're like that.
- It's a- - Right.
- A genetic situation. - You would be
one of those types. - Yeah, well,
someone's gotta be weird, so.
- That was number 10, Brad.
- All right, well, I hope people
are still around, they probably checked out
at two or three possibly, but. - Change your habits.
- Yeah, change your habits
and they can make a difference.
- Unless you're a nun.
- What the hells that got
to do, I mean why Bob, a nun? - A nun wears a habit.
- Oh, I get it, yeah.
- All right, see ya later. - Once again, I'm lost.