Bob and Brad, the two most famous
Physical therapists
on the internet.
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Because we are the most famous
physical therapists on the internet
- In our opinion, of course, Bob.
- Yeah, we got one minute sciatic exercises
and I guess that's it for the title?
- That is it, Bob.
- I was trying to read something else
but that's I see that's not even
part of the title
- Bob
Bob
just read the board
- Just do my job.
I think
you know basically the idea here is that
we're all busy and you don't have time for pain
- Right
- I mean, you don't have time for this
to be in your life.
So we're gonna show you exercises you can do
that are fast and if they don't work
or if they do work
you go on to the next step, right?
- Right, we've got five options
these are treatments that both Bob
and I use over the last
what
20 years or so
- Right.
- Treating the McKenzie system
and we'll start with one
if it
if it doesn't show good results
and within a minute, you know
- Yeah
- We can tell, then you go to the next one
and you know, we're using a lot of
of our experience and knowledge and training
but we're gonna pass that on to you.
And hopefully this is gonna be good for you.
So we've got five options.
We're gonna start with the first one
and go right down the order just
as we would in the clinic.
- And we're looking for some, you know
really some immediate relief.
I mean, what we're looking for, you know
you're talking about, you know
majority is from a disc issue, right
- Right, precisely.
- So what we're looking for is like
if you got pain down your leg
that the pain in the leg starts getting better.
- Right.
- We're not looking for the back pain
to get better so much as we're looking
for the referred pain
- Right.
- To get better first.
- And it could be numbness or tingling
that's all in the
all in the realm there.
If it goes down to your ankle and
you do a few reps of these exercises
and it comes up to your knee
- Positive, right.
- Boy, you're doing
you're doing good this what I think
- If you have it in your foot and
it goes out of the foot
that's what you want.
- Right.
- What we don't really wanna see is
that it gets worse in the leg and better in the back.
- Right. That
that
- That's not a good scenario.
- Bob, did we forget something?
- Yeah. If you're new to our channel
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- There you go.
- Okay.
We'll start with number one.
- All right, number one.
- Okay
now this is like
the standby
the old faithful
this is how Mackenzie actually got started back
in the sixties with his soul system
but it doesn't work for everyone
but it will work for a good number of people.
- So you're gonna start off and
and for,
I mean, do we wanna talk about pillows or
we just wanna talk about just
getting up on your elbows.
- Let's start out just with this
- All right
so you might even start
you know laying this way for a minute and
then you're gonna get up basically
extension in line
you might be up on your elbows for a minute
but then you're gonna go ahead and
actually go ahead and put your hands
underneath here and you're gonna
just try these press-ups
- Right.
- So I'm not lifting my pelvis off the bed like this
I'm keeping my pelvis down on the bed
and I'm trying to put a bit of an arch
in my back by keeping my back relaxed.
Generally, quite often, what we do find
Brad and I
in our 50,000 years of experience is
that most people are really tight going in this direction.
- Right.
- And they don't have much motion here
so you just working the motion that you have
don't force it and come up like this.
- Right.
- And what you wanna see is
that after you've done this a little bit
done a few repetitions that you start
to see the pain go out of the leg
- Right.
- You know, at least improve or at least
you know, less intensity, less
less numbness, less tingling
- Right.
- Less pain.
- Right
Now, if you are doing this after about a minute
and it's not going anywhere you say
all right, this isn't working
well, then we go, go to plan B, number two
we're gonna go what we call the banana.
- So, yeah in
- Right
- this instance, we're gonna say
let's say we have pain in this leg
- The right leg.
- Yeah, so generally what we're gonna do is slide the
the hips over to the left.
- So if I look at Bob from this side
he just his hips move to the left
so his body is shaped like a banana.
- Yeah.
- It's it's the hips are over the shoulders
they're to the right
- My shoulders are to the right.
My, my heels are to the right
and my hips are to the left.
- Right
Now, I'm gonna suggest you shift yourself
in this position and give yourself about
10 or 15 seconds sometimes
and even that will
if this is the right option
you'll start to feel
the leg reduced a little bit.
Maybe not.
But if it doesn't, you know
you're on the rights track
then you'll start doing the press ups
in that crooked position.
- In that banana position
Yep.
- I just had one of our comments last week
someone said:
"The banana position worked for me"
- Hey
- You better believe it.
- And you know, if the banana works or
if the extension line works
this is something you're gonna wanna do
you know, take every hour or
- Right.
- Go five to eight times a day.
I mean, take that one minute.
- If that leg pain gets better
keep chasing it right up to the back.
The next one is we call road kill
Now, I'm not sure how this started
but didn't you say one of your Mackenzie instructors
was from Canada and she called it roadkill.
- I don't remember this, Brad
this must be your story.
- Well, maybe I just, one way or another
we've heard it called roadkill.
- Right
- And all is you do is you take one leg
and I can't tell you how many times I've done this
and just bringing the leg up the
the patient will say
Oh, that
that feels a little bit better within seconds.
And then I'm smiling, it's like
yeah, we're hitting it now.
And then from there we'll do the press-ups
- Yeah, you do still do the press-ups and
keeping the leg in the roadkill position.
- Now these you're not gonna go as high
just because of the mechanics.
- Yeah, you're not be able way up
there's just no way you're gonna get there.
- Right
It, it just does twist the back
a little bit, but what we're doing is
we're getting that disc back into place
by just changing the position on how
we're doing the exercise.
- Eventually you, you know, with all these
you might want to get, you know after
those start to work you wanna check this again
and maybe you can get back to this
- Back to the number one, the very first one
- Right, back to the number one
- Yep
- That it didn't work, but eventually it may work
for you after you've done the other ones.
- Correct, right.
- So
- And this may take maybe five or 10 times
of doing this a couple days
Now
this is one
that
I've had
pretty good luck with
when I don't have good luck with these other ones.
- Sure.
- I'll say, oh this is gonna be my go to
you know, save the day
one
and so what Bob is this is a little bit hard
to do by yourself, it's easier
with the therapist doing the work
we're gonna show you if it bothers your leg
it's not making it better
just put the brakes on it
and then stop
but, wanna bring your knees up, Bob?
- Oh, you're doing this one
- Yeah
- Okay
- Yeah
- So, and generally we're looking at let's say
the pain is on the left side here.
- Right
- Okay.
If it's on the left side, generally we're gonna
try to go this way first
- To the left
- Yeah
- Right
- To the left and yeah
it is. I mean, you
you can start by this way, Brad.
- Sure.
- I mean, and even go a little bit like this
- Yep.
- But yeah, the other way is to actually bring
both legs up and actually go over to the left
keep my shoulder down
and I'm not trying to roll off
- Right.
- My shoulder and
I mean, you may
you wanna hold on to the edge of the bed.
- Right
- And, and come over like this.
- Yeah
Now I like that people do this on bed
or even preferably on a carpeted floor.
- Sure.
- One little trick that I've had good luck with
is
Can you bridge up, Bob?
bridge up
If you're gonna go to the left
just shift your hips to the right.
A little bit.
And that just changes a position of your back.
- Sure.
- And then go over.
Sometimes it helps to bring your knees way up.
- Yeah.
I've had that give better results.
- Yeah.
- So
- You're, you're shifting where you're working on
the farther you go up the higher up
on the back you're going.
- Right.
- And down here, you might not get into
the back as much as you should be.
- Sure.
- So yeah.
It's good to experiment with this.
And with this, if it makes things worse
you stop right away.
- Right.
- You're looking again for symptoms
to improve in the leg.
- This is one, for example
I'll have people come up and do this and it
oh, they they'll say
"Oh it feels a little bit better in the leg"
and I'll continue to ask about the leg.
And I've had people stretch here for 30 seconds
to a minute zero pro
zero leg pain.
If that's the case, then you doing it.
If the leg feel like it's getting worse, stop.
- Right.
- So, and, and it, you know, that minute rule is
you know, we're not exaggerating on that.
- No, no.
It's you wanna see some improvement
almost immediately
- Right
- Otherwise it's the wrong direction.
- I don't know, Bob, we are giving away
all our secrets.
- Yeah, we won't have anybody
come see us anymore
(laughs)
So you have another one yet, don't you Brad?
- Oh, yes, that's the go to
- I knew you've forgotten it
- Yeah
- I could tell by the look on your face.
- Well, I was so excited about that one.
Now this is just using gravity to do
a little traction on your back and
just take the pressure off that nerve
that's being pinched produced in the symptoms
down the leg.
If you have two good solid chairs that
when you stand with your arms down
they're about at risk level that'll give you
good leverage and
now you need to kind of work with your core
and relax the muscles as you push up
this one
I find works really good right away
or the person doesn't have very good luck
with it at all so it's kind of a one way or another.
Would, would you say that Bob, with your experience?
- I would, yes
- Yeah, because it takes a trick, you know
a little bit to be able to elevate yourself
right now my feet are still touching
I'm not completely airborne
but I have some weight going through my toes
more weight through my arms
and then I try and relax my core muscles
so that traction can separate the
the vertebra
just slightly getting that nerve to be
unpinched and
- It's a nice one to just intersperse throughout today
- Yep, yeah
- And try to give yourself some relief
- You bet, some you
- So
- You I've had people do this on the corner
of a cupboard
- Well, I was gonna say, you know
- It goes like this I
- I could do it right here, you know
- Yep
- I just got my toes hanging kind of
- Sure
- You know, there's different way where
places you can do it
- Right
- So
- So, yep
That's a nice trick
and if that works you're gonna do that
throughout the day, many times
- Sure
Yeah, there's no
- As long as that pain goes away, just like that
boy it's a nice one, it really is a lot better
- Nothing negative about it in that
- Not
- Exactly
- So
- Wow Bob, once again we're coming up with
more things to get closer to what's you
- We can fix as about anything
- Except for - a broken heart
- There you go
- But we're working on it
- Yep
and I've noticed those hearts are really
starting to look good
- Are they?
- Lucy is doing a nice job
- I haven't seen them
I have to look back
- Yeah, Yeah.
- All right
Thanks.