♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet ♪
- Hi, folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we're the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- If you have a stiff neck or a headaches,
try this quick fix by physical therapy.
- There you go. Or therapist, you should say.
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- Right.
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- Yeah. If you want, if you're having trouble
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- Excellent, Bob.
- All right, so we're talking about stiff neck, headaches.
A lot of times, headaches can be actually coming
from your neck, okay.
- And let's talk about that, Brad.
Let's talk about what kind of headache comes
from your neck.
- We got Sam here, by the way.
- We got same here, yep.
And if you look at right between
the first vertebrae and the second, C1 and C2,
there's a nerve that comes out from
between those two and it goes right
up into the skull, and it comes around
and into right around the eye.
It's a sensory nerve.
- Right.
Sometimes they call that headache,
when you go like that,
they call a "Full Wrap".
- A Full Wrap, yeah.
It's the side of your head.
It's the greater occipital nerve, by the way.
That's the nerve that we're talking about, here.
- Greater occipital.
- As oppose to the lesser occipital.
But anyway, quite often,
what is it caused by, Brad?
- Posture. Poor posture.
- Head forward posture.
- Especially forward, head forward posture.
The other thing that we're gonna show now
is show you a quick fix to try to help correct that
and give a little bit manual assist to it, also.
But in addition to that, we wanna try
to loosen the neck up a lot of times.
A lot of times, your rotation
is affected at C1 and C2, or C3, even.
- Right up in here. So we want to work on that.
And we want to make sure, overall,
your neck is loosened up.
Because generally, the more motion,
less pain.
- Right.
- All right, let's get to it.
All right, the first one that we're gonna do...
Now we've shown this many times
but we're gonna show little variation of it,
is a chin tuck.
Brad, if you want to show the side...
- Sure.
- So, what this serves, two things.
One, it corrects your posture
because this is the head forward posture.
By doing this, all this is causing tension
in that area up here,
- Yeah. that suboccipital area,
squishing down over that nerve.
So by correcting...
Brad if you want to correct.
- First, you have to get everything down here
up tall too.
So it's up, and then we're gonna
chin tuck not down,
but back like this.
- That's a good point you made about posture, Brad,
because if you try to, if you correct it like this
and you try to correct...
It's not doing it.
It's not helping. - Yeah. Things jam up.
It's just not the the way we're meant to be.
- So, again, we've shown these chin tucks many times.
Great to do it in the car
or you can do it when you're at the desk.
But a nice little adjunct to it
is if you actually add a manual component,
what we call give a little over pressure.
So you can use the little crux of your thumb, here,
and you put it right over your chin and give it a little
over pressure.
Now, this should be pain free.
We never want to have increased pain.
But, give a little over pressure.
I think most people like the feeling of this, Brad.
- Right.
You know, you should feel a little stretch
right back in here.
If you do, you know you're doing it properly
and you got some tight muscles back there.
I would just do the pressure on, pressure off.
You could do it three to five times.
If you wanted to go up to ten that's fine.
Probably not while you're driving.
- Yeah.
You can do this throughout today.
You can do this every hour if you like.
It's logging in, it's not increasing your pain,
you're not gonna increased soreness.
- And this can actually...
If you have a headache that's doing this
and you're doing these properly,
I've had people, as a matter of fact,
I had someone at a presentation,
I had someone to come up from the audience...
I was kind of rolling the dice--
- Well you were rolling the dice.
- I was, she came up and she starting it
and her headache went away right there.
And that can happen.
It doesn't happen all the time
but it can and have with patients too.
- It hasn't happened with me.
I don't don't get headaches very often at all
but in the few times I've gotten one,
once it got fired up, it got fired up.
I mean it helped, I didn't have it the next day.
And it didn't come back.
- But, it just seem like,
sometimes I think you just take
that ice pack and put it back there.
- Sure.
Can we show them doing supine
with the towel roll?
- Yeah, absolutely, Brad.
- So this can work out nice.
This is a variation of it.
- Take a towel roll, put it here,
and then put the towel roll right on that,
I think that's called the inion,
that pointy part on the back of your head,
the bulge, so it's right there.
- [Bob] Oh, that's very impressive, Brad.
You remember that.
- I remember because I use to call it the onion.
But it's not the onion, it's inion.
I believe that's how you pronounce it.
That's a long time ago from school.
But this allows a gap, here,
where it needs it and then--
- [Bob] Watch you glasses, there (mumbles).
A little while there. - Oh, yeah
Take your glasses.
No wonder I kept having issues, there.
All right, that's much better.
Thank you.
And then, this just makes it easier.
You can relax very much while you're laying down.
Breath, relax, and...
- [Bob] This is nice for people
who don't really understand how to do a chin tuck.
Sometimes it's a great way to instruct them on how to do it.
It just makes it a lot easier.
- Sure.
- All right. Another one, these are really
not a quick fix, it's quick fix its.
And you have to figure out which ones work for you.
- Yeah.
- Those are the ones you don't do all of them.
You don't need to do al of them.
- But sometimes, people just take their fingers
and do some rotational massage, here.
Do some circular motion, here.
And they also do a little splane.
So, they'll put their fingers together
and they'll split them apart like this.
And this really feels good especially
if you are having a headache.
And even if you're not having a headache.
- [Brad] I'm telling you, Bob,
this is feeling good without a headache.
- [Bob] Right, right.
Along with that, a lot of times,
people's rotations are lacking
especially with stiff necks.
If you want to increase your rotation
of the cervical spine or the neck,
a lot of the motion comes from
right underneath the skull, here.
So, if you turn to the left,
you just gonna go ahead a grab on the right side, here,
and turn to the left, and it'll help facilitate it.
And if you're gonna turn to the right,
you're gonna grab on the left side
right here below the neck
and give a little push.
Now, again, this should be pain free.
I don't want to increase pain, but--
- [Brad] Should feel good.
- It should feel good. Right.
- I'm telling you, Bob,
this is one for particular of us who are
getting to our middle age and our senior years.
People always, it seems like,
lose range of motion with rotation.
People in their 60's, 70's it's like...
can you rotate?
I can't think of a time where it's
not (mumbles) - So are we're gonna live
to 120 or what?
- 20, 121. Yeah. - (giggles) What?
We're middle aged.
Another good one, just to get
a good stretch for overall neck motion
or cervical motion,
and I like to do this,
so you just grab onto your traps just like this,
and you're gonna bend back like this.
Now, you can do this with a towel, too.
And this just feels good.
You can even give a little massage while you're doing it.
- [Brad] Oh, yeah. Wow.
- Brad's gonna show it with a towel.
Because it really does work well with towel
to be honest. - [Brad] Yeah. Like that.
- Sometimes it's even easier to do it that way.
- [Brad] And all of these should feel good.
It should get you relaxed.
If it does create pain,
there may be another issue and that needs to be addressed.
- Pick among these and see which one works for you
and apply it to your life
and let us know if they work for you.
We like to hear comments, don't we?
- Exactly.
- We don't like to hear comments,
we like to see comments.
We have to read them. - We read them.
There you go.
- All right, thanks everybody for watching.
(quick happy beat)