♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks!
I'm Bob Schrupp physical therapist,
- Brad Hynek, physical therapist.
- You jumped into that. - Yes!
- And we are the most famous physical therapists
on the internet.
- in our opinion, of course, Bob.
- Today we are going to talk about a 90 second neck drill
that will change your life.
Wow!
And we concur, Bob and Brad concur.
- Absolutely. Bob, we're talking about neck pain.
So many people either using a cell phone
like everyone, or at a computer,
and it just causes-- - Or a laptop.
- Chronic pain, tightness, a little stress involved there.
We're gonna show you how you can take care of that.
And it will change your life!
- Yeah, it's going to be a lot better
if you can hit this before the pain becomes too bad.
- Right.
- You wanna start doing these before it really emerges.
- Right, Where you think you need to take some medication
and see the doctor, or therapist.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, fit, pain-free
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- There we go!
Go to the giveaway section.
We actually, we're going to show you what we're giving
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- Say no more Bob!
And this is our giveaway.
We're doing a far infrared heating system.
These things are awesome.
Instead of just heating surface heat,
which I haven't represented
on this roller hair, a yard stick
this is how deep normal heat will penetrate.
- Skin deep. - This will penetrate
2.36 inches.
- There you go Bob, you're right for once.
- So you can see it penetrates a lot deeper
and it works a lot better and they're built extremely well.
All right Bob, so we're talking about this
that problem that a lot of people have in this exercise.
Very simple 90 seconds.
Now I do want to say one thing about some of you viewers
they're going to say took 10 minutes
to do a 90 second stretch.
Well, we need to explain and-- - Right.
You need to understand. - We need to convince you.
Right, and just do it.
You'll get it done in less than 90 seconds.
Actually, once you do it a few times.
- The key is that you do it more than once a day though.
I mean, you do it throughout the day.
- It becomes part of your life.
- Right, it becomes a habit.
- You do it at church, in the mall
or wherever people go out.
So anyways
so first things first you have to adjust your posture.
Bob, you want to just have a seat there.
And so we can do these stretches
in the seated position or the standing position.
So our first thing you do,
like Bob finds themselves slouched over there
say, oh geez, I'm going to do my,
my 90 second stretch.
First thing is upright.
And if you're standing, you know, you're especially looking
at your phone like this, which really promotes this.
We want to get that phone and put it in your pocket
throw it in the Lake, whatever, get some posture.
And then that's--
- Usually in a chair it means
sliding your butt back
- There ya go Bob. - Up against the back
of the chair. - Yep exactly.
If you're standing up
I tell my patients, get your sternum to the wall
shoulders go back, arch the back slightly.
And you're their chin tucked in
and that's going to be the home base so to speak.
The starting position.
Now here, the first stretch is very simple.
All we're going to do is chin tucks.
Now over the 10 years of in the videos
I think we've mentioned this a couple times
maybe couple of thousand, you can do at least five of them.
So we're not doing this and we're not doing this.
It's straight back.
- I can hardly think of anybody
that shouldn't be doing some of these.
- Right, absolutely, good posture.
Once you get five of those done
and that's going to take you about 15 seconds
if you do them slow,
back to here and then we're going to
while your chin is back.
Not real far, but back in a good comfortable position,
you're going to rotate to the right.
Oh, I got right, right or left there.
Yeah. Look that way.
They'd rather see the back.
Now, when you do this
you can do five to the right and then five to the left.
If you want to go right and then left, it's up to you.
Do whatever works best.
- Pry a little over pressure too.
You take your fingertips on the chin line here.
Or you can actually, sometimes people put their hand
up here and give a little extra stretch.
Just don't get too aggressive. - Yeah this is gentle.
Fingertips only.
We're not cranking on it.
Like, you'll see, there's a kid in high school.
He'd do that.
We're not doing that here.
Gentle stretch.
And I like to do five times
to one side and then five to the other.
And sometimes you're going to find
that one side goes freely.
The other side is a little tighter
maybe a little more painful.
So work with that one gently don't force it into the pain.
- If it hurts a lot, you may want to work on the other side
for a while and then come back to that
at a later date even.
- Yeah, or later in the day.
And maybe your posture while you're driving or something
or when you're sitting there on your phone
and have some weird posture.
So that's number one.
So we're already at five minutes Bob,
we've only gotten to share 40 seconds,
40 seconds of stretching done.
Okay next one, number two.
Now this is really important as well.
- Well, that's really number three.
It should talk rotations.
- Well, okay.
Why bob?
Okay so here, we're going to do the chin tuck.
It starts from the good posture chin tuck,
and then you can do this in a chair.
It actually works a little better in the chair
but you can do it standing up and you start to look back.
And if you find this a little uncomfortable
there's two options.
First thing is just use your hands to
support right back here.
And that oftentimes will take stress off it.
And then you can go back farther,
more comfortably and come back up.
- And you always have your hands with you.
- Oh yeah.
Yep, and it works well.
If you like, if you've got a desk and you're doing this
at a workstation, you may want to have a towel rolled up.
We have red tape on there and it stays this way
and that will be your stretching towel.
Do you want to show Bob?
You could do the standing too
but usually standing there, you may be watching--
- We usually what we recommend to people
is to put around your neck like this.
And you're going to pull down a little bit
give you a little bit of traction I guess you might say?
- Support. - A little more support
and then you'll go on back and you'll find out
very frequently that this helps people.
If they can do it enough now
that it doesn't hurt when they do it.
- Right, and typically if you're ahead of it
you're going to be able to do these without it.
Especially if you're younger.
One board of warning, if you do this
and it gets you dizzy, stop.
Then you don't do this one.
That won't happen.
It'll be either have a vertigo issue
or you may have a problem with circulation
but either way, you're not going to do it at that point.
- Now eventually, if the towel feels good
you want to try to work your way away from it.
- Yeah you can try it without it again in a few days.
So just to review
first thing is posture check five chin tucks,
five rotations to the right,
five rotations to the left,
and simply full extension with your hands or
a towel roll five times,
guaranteed you'll get through it in less than 90 seconds.
We should put less than 90 seconds.
- If you do these on a regular basis
it's really going to help.
- Five times a day, at least.
And that only adds up to like
a minute and a half, two minutes.
I'd have to do the math, but very little.
And it's going to change--
- It doesn't add up to two minutes
it's way more than that.
- Well, Bob, I'm tell you, I'm under pressure here.
I'm in front of the camera.
I have to use my-- - Math is not his strength.
- Well, I need paper Bob!
I'm not one of those Einsteins.
- I'm working on that.
- Thanks for watching.
(quick chords play)