♪ Bob and Brad, ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
(both laughing)
Physical therapist.
- Brad Heineck, physical therapist.
- 'Cause we are the most famous physical therapists
on the internet
- In our opinion, Bob, in our opinion.
- We just started this week
so I'm tripping over my tongue.
Today, we're talking about
seven advanced pain relief stretches
for the spine, using a yoga strap,
plus, we're doing a giveaway.
- Oh wow, something new, huh?
- He's a little clue of what we're giving away
right now of course but, - Okay
by the way if you are new 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.
Also go to bobandbrad.com, go to the giveaway section
and that's where you'll discover
we're giving it away
- A?
- A mattress--
- There you go
- We'll talk about this
in just a minute - Oh sure
- You can also go to Facebook,
it will be pinned at the top of the page, go to Twitter,
Twitter, Instagram, or Tik ToK
if you want a 60 second version of our program
- Say no more Bob
- This' to give away
this is just a sample of the giveaway
the mattress obviously comes in all the sizes
- Right
- And they got, do a little bit of a cutaway here
you can't even see this.
- Right, well the cover's on
- The covers on right.
And so it shows it's got 700 individual mattresses
plus air channels.
And this is really comfortable.
I tell you
it's the most comfortable pain relieving mattress
Brad and I have found.
- I'm a very happy person oh my, Bob.
- I'm glad to hear that.
- Yeah, my wife likes it too.
- All right, good.
- Go on.
- So anyway, check it out go to bobandbrad.com
So, we're going to talk about... Oh yeah
we just get it out of the way.
- Yeah, go ahead.
keep talking Bob.
- All right.
So today we're gonna talk about pain relief.
Now some of these stretches may help you immediately,
others may need to be done a while.
- Sure
- Sometimes if your muscles are tight
and they're the ones causing the pain,
- Mhhh
- Of course it takes a while to stretch muscles.
- Right, right.
- So...but, and when we're talking about the spine,
the spine, coats the neck.
- Yo, yeah from C1 down to L5 the whole works.
- So that's where we're gonna start
and we're gonna walk our way
all the way down to the bottom
and we're also gonna include a couple of muscles that,
that affect the spine.
- Well everything's connected Bob.
- Right, so...
all right let's start off Brad.
- Oh yeah
- You're gonna need a strap.
Some of these can be done with a towel sometimes.
- Right, straps fuck a little bit better, but yeah,
you can use a rolled up towel.
- So we're gonna do a what...
I've not liked the side view on you, Brad,
if possible--
- Profile?
- Yeah, profile.
- My right side is my best side so (extinct)
- All right glad to hear that.
All right, so we got to stretch out strap
and we're going to go ahead
and we're going to work on cervical extension.
Now the thing about this, especially when you have a strap,
you can do it two ways.
One, you can go down like this.
- Sure.
- But I actually, when you got the strap, I prefer this way.
You're actually gonna slant it up a bit,
go up towards your eyes
'cause that's how the vertebrae are
- Are stacked together.
The joints are lined in like that
You're going right along with the joints.
The other thing is...Brad's lost his mic,
well I'll keep talking...
is that you can hit different levels with this.
You can try, try certain...
I lose mine too. You can try certain Heights with it
and if it doesn't work,
go a little bit higher or a little bit lower,
but you're gonna do is,
you're gonna pull and you're gonna extend,
pull and extend.
You're trying to extend it as far as you possible.
Now look at my hands.
They're moving with me.
You don't leave them stationary,
you move them with you
and you want to go further and further, further.
If you have pain on one side,
let's say on the left arm,
I would...just use your right arm and pull back like that.
Now this is the number one exercise we use
for cervical radiculopathy like a pinched nerve in the neck.
- Great, yeah.
- But it's also just regular old neck pain,
you know, the type you'd find on
somebody with arthritis even,
you could give this a try
because quite often what you'll find is
people are lacking that motion going back.
And whenever you're lacking motion,
you want to regain it as much as possible.
All right, next one Brad,
let's say you are lacking rotation, which is very common.
Now I gotta be careful with this too
because I'm gonna hit the mic.
- Do I need a mic?
Well, I'm going to leave it down so I can show off.
- Yeah.
So while we're gonna do is a little tricky,
but you're gonna hit different spots
but again, this one,
generally you wanna go up higher
Brad, do you wanna show that
kind of right underneath the ear?
- Rotation?
- Yeah. Rotation.
So, and what are you gonna do is have it up higher.
Now, this can go straight across if you want,
but he's going to switch hands.
So he's gonna grab the left strap with his right hand
and the right strap with his his left hand.
And so he's gonna pull over
and now this whole thing about this is
it should be pain free when you do this.
It should not...yeah,
I should use the handles here, Brad.
- That makes the beauty.
- That's the beauty of that. Yep.
And you don't want to move your whole body.
You want to keep your shoulders in place.
In fact,
sometimes they talk about having you hooked
your arm around a chair if you can.
I don't know if you can able to do that Brad.
And again, pain free, if it hurts, you don't do it.
If it hurts one way,
you might wanna work the other word traction for a while
but, you do want to try it the painful direction,
because I'm hoping this actually takes away the pain.
And just, you know,
bump up against to the point where you start to feel pain,
but with all these,
you can at least do 10 repetitions each direction
and you can do it throughout the day.
I wouldn't suggest you do it once,
you could do it four to six times a day
is what they recommended
and that's the way you get results,
as opposed to doing it just once. All right.
- I'm back, Bob.
All right. Next one is thoracic.
Okay, We're moving down the spine
and we're talking about the mid back.
So from about right where the neck ends
down to about underneath your shoulder blades
or a little bit further underneath your shoulder blades.
- Yep.
- Now this is a gear also one that works well,
is that you're going to do extension and yep,
you're gonna pull straight up like this
and (Brad wheezes)
reach back and you can hit different levels.
and this one works out really well for that mid back.
- Ah, Oh yes.
- All right.
- I'm a happy man Bob.
- Alright Brad, I'm glad to hear that.
All right. Then we're also going to do the low back.
Now the low back,
we also suggest often working on an extension.
Fluxion this is where somebody,
it wouldn't be for anybody with spinal stenosis
or spondylolisthesis
- Spondylolisthesis.
- I always think he was saying it the same way,
(Brad laughs)
but this is for about everybody else.
And especially if you've been doing extensions already,
this is advanced extensions.
So you're doing it with a little over pressure.
So I'm lying down - Mhhh
- And I'm gonna put the belt on a lower level like this.
I got my handheld handles.
- Handles yes Bob,
easy grip you don't have to have a rose tunk.
Ooh right there
- Could I could get the over pressure on there.
- So if you're doing it standing, I can do it a little bit
not like normal people, but you know,
you do it just like this
Oops! hit rate? - You're fine, you're fine.
And you can do the same thing except for down here
and go backwards.
Most people go farther like Bob,
I mean for 60 years old that's to me
incredible range of motion. But you do this stretch a lot.
- Yeah. I do this every day.
And you know, if you're working on it
and you're getting stuck like your pelvis is coming up
- Mmhh
- 'Cause you're supposed to keep your pelvis down
and be able to go all the way up like this
- Lay down
- If your pelvis is coming up,
that's a good time to use the straps.
- Sure
- Because you can start stretching that low back
and get to the point where you get all the way up to here.
So it's a good one if you get stuck.
- Yeah. But don't push hard or else you create pain
that's not right,
it should feel like a good stretch not pain.
- We emphasize this with every one of these,
no pain, it's supposed to be a pleasant experience.
(both laugh)
Not a painful making experience.
Brad, wouldn't you wanna show hamstring?
- Yes, I do Bob.
And I'm gonna first of all show lane down.
This is where the strap--
- You're doing so well on laying the line.
- Did I say line?
- You said lane.
- Oh, damn.
You know, chicken lays egg.
You lie on a bed. Something like that.
- Yeah
- Anyway, Straighten the Neo.
When you do this for the hamstrings,
hook it around your leg.
And again, there's different layers or levels you can hook.
So I can go up here, go up here
'Cause I need it there.
- Let me jump into this real quick Brad
- Oh yeah
- Why does the hamstring have anything to do with the spine
while the hamstring attaches to the pelvis
and the pelvis if the hamstrings are tight,
it's going to pull the pelvis down into a posterior tilt
and you're gonna affect the spine then,
which is going to pull the spine into a posterior tilt.
Do you want to show a contract relax Brad?
- Yes.
- So that is the advanced part of this.
Why is it advanced?
- So the contract relax again
and here's gonna be straight
and you bring it up till you can feel the stretch. Yeah.
Don't let my leg show buddy.
- Yeah
And then I'm gonna push down that direction with my leg
as hard as I can,
and I'm gonna hold on with this hand and not,
it's going to be a nice symmetric and not let it move
so I even do that for six, kind of six.
- See he's pushing down in this direction,
but not letting them move.
- And then I'm gonna relax
and then I'm gonna bring it up again
till I feel good not aggressive stretch but a stretch
and then I'm gonna do the same thing,
push down a whole that I'm holding with this hand,
nascent tape six seconds, and then go up again.
- That's where these handles really come in here.
- Yeah it really does.
- 'Cause I can see you're really pulling.
- Oh yeah.
Well I'm not faking it by not that way.
Am not that weak.
Let's go to the next one.
- All right. Quadricep.
Actually doing it in the prone position.
- Yep.
- Now these can be done standing too,
but you probably needed a little bit of balance
- Yeah.
- So we want to show everybody that you can do this.
So he's putting around his foot
and there you go.
(Brad panting)
Now you can even do contract, relax with this, but Brad,
I don't know that you need it cause you're yeah,
you'd have to pull up a little bit.
- Yeah.
I don't like to do this too much 'cause
my spondylolisthesis, it irritates my back but--
- Oh it does
- A healthy person with a normal back like Bob,
he could probably pull his, his foot up to his ear.
I'm just kidding.
(Bob chuckles)
- All right. That's great - But anyway
I can answer the same.
- Thanks for sacrificing one for the team.
- Yeah
- All right,
the last one I actually gonna skip right back up to the
upper spine again because,
if your chest muscles are tight
and they pull you in like this,
you're gonna round your upper back.
- Yeah yeah
- So indirectly, they have a big effect on the spine.
So I just really liked this Brad where you take the
handholds and the put them apart like this and--
- There you go, wider than mine
- Stretch it.
I gotta go wider on mine too.
You're gonna take it all the way back if you can Brad,
there you go.
Oh, that one that really stretches it.
- Take a deep breath in, allow it to relax,
play a little bit with your distance apart.
- This might be my favorite strap
Our favorite stretch with the strap rod.
- Yeah. I get that shoulder issue
that I'm dealing with right now
and it's like I can't (indistinct) normally,
but it's still all right.
- There's always something isn't there.
- Yeah, one thing or another,
especially one that's over the Hill.
(both laugh)
Once again, Bob,
we can fix anything except for
- A broken heart
- But we're continuing to work on that
and these straps are gonna be very helpful,
but I don't know how yet.
- They're not gonna help. They're not gonna help.
Thanks.