♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- I'm Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Which means we're not the most humble therapists
on the internet.
- Well, we'll work on it.
- Okay, today we're gonna talk about fly, fly?
The five sleep positions that you should avoid.
- Oh, sleeping.
- These positions can cause neck pain,
shoulder pain or hip pain.
- Covers a lot.
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(hums)
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- Oh, that's right.
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- Oh, that's right!
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Okay. Let's get started, Brad.
Alright, the first position that's not good for you
is to sleep on your stomach.
And the reason that is, I should probably do it.
- Yeah, go ahead.
Sure.
- Why don't you hold onto these?
- I get the pillow duty.
That's right.
- Where's my mic?
On this side, so I gotta lay on this side.
- On your head.
- Lie on this side.
So if I'm on my stomach,
I'm turning my head all the way around to the end.
And the thing is joints don't like that,
they don't like to be at end range.
And I've told this story many times, Brad
you're probably sick of it.
(laughs)
But when when I was in a class one time,
they ask all the people,
it turned out there was a complete..
- What, kindergarten class?
- No, no, no.
This was a physical therapy class.
- Continuing ed.
- Yes. Continuing Ed, they asked the peo-
how many people slept on their stomach?
And they asked after that,
how many of them get headaches?
A hundred percent of them did.
- Yeah.
- So you can get those headaches that start
in the back of your neck,
at the base of your head.
And they can come around and even go up your eye.
- Yup.
- It could be caused by that all night rotation.
- Right.
- So, alright, next one.
Just sleeping on your back with too many pillows.
- Oh!
- We're gonna demonstrate that.
Why don't you put three pillows there, Brad?
- Right here?
- Yeah. That's fine.
- There we go.
- Stack 'em up.
Yeah. I mean, and now it could be
that you're just trying to watch TV or something,
but look I'm in this flex position
- Let's go this way so they can actually see.
There - - Yeah.
- Look at that,
The neck is going like this, his body's like this.
We've got a, a flexed neck,
it's almost end range, you know?
- Yeah. It's just not good to be the neck flex like that.
And then the problem with this too
is that you begin to feel like this is normal.
When you get up, you go,
Oh, this feels normal, to have my head forward.
- You got the beginning of a hunchback.
- Right, right.
- Yeah.
What else do we call the hunchback?
The...
- The...
- Kyphosis, there you go.
- Oh, that's the technical term there
- The other thing you can do instead of this
is actually get a bed wedge.
- Right.
- Now, what we've discovered something here today
where is it Brad?
- Right here, Bob. Right here.
- Yeah.
- This is actually a
- [Together] leg wedge
- but it works as a...
- Let me show it first.
- Oh yeah, yeah.
- The way a lot of people,
and this might be good if you have hip problems
or back problems
this is very comfortable.
- Oh yeah.
- Brad loves this thing.
- I do, and I've had many patients that appreciated it.
- But now the bed wedge actually is shaped like a triangle.
So it's like this and this part is filled in obviously
but this would work for both.
- I figure, yeah, it works great.
- I'll take one pillow Brad.
- So if you are a TV watcher, this would be a good thing.
Or you have breathing problems, you need to get your COPD.
- Right. Right.
- Would you want one or just...
Just one - - Right there.
- Yeah, once you get it,
like if it's up against the bed rail,
- Yeah.
- You know, it stays in place.
- I think it's great.
- Yeah, now see, my body's still straight.
My neck is aligned with the rest of the spine.
So my ears are close to being over my shoulders
which is what you want.
- Exactly.
So, yeah, you can just,
if you're interested by this and you have it for both
you've got the leg wedge you got the sleep wedge.
Life is good.
- All right.
I need two pillows, Brad.
- Two.
- And this is about sleeping on your side.
You actually,
and I'll need the throw pillow eventually here, Brad.
- All right.
- That's right over there.
When you sleep on your side,
you don't want to sleep right on the point of the shoulder
especially if you're having shoulder pain.
- Yeah.
- But you can actually develop shoulder pain even
if you keep sleeping right on that point
- And if you have a firm mattress,
that's notably worse.
- Right, right.
Yeah, with a Sleepovation mattress, little plug in for them,
it's a lot more comfortable.
- Yeah.
- So a solution is,
and I actually use this 100% of the time when I'm sleeping,
is I have a throw pillow
and I put my arm through the canal, into the canal here.
And it takes pressure more here and here
than right on the shoulder.
- So this pillow is actually contacting your ribs.
- Yes, I sleep this way on my left side,
almost continually every night.
So, now the other thing you want to point out
about the shoulder is you actually don't want to sleep
with your shoulder, upper shoulder like this all night long.
- Mhm.
- You're stretching out the muscles
that hold the shoulder blade in place.
- Yeah, the rotator cuff, those posterior muscles are,
they're being abused.
- Well if you do it all night after night.
- Right.
- If it's a habit,
if you do it once in a while it's not a problem.
But if you're going to do it night after night,
yes, you should have maybe, a pillow or even two.
You can put one here and then one underneath your arm.
I know this is a lot of pillows, but this,
especially if you're having shoulder pain
- Right.
- In that shoulder blade.
- Yep.
- It might be from that.
- You know, Brad and I actually just did this video
not too long ago,
bring the skeleton around here.
And what we showed you is that when you,
your shoulder blades,
if you want to know if they're in the right place
they're supposed to be three inches from the spine.
So from here to the edge of the shoulder blade
is supposed to be three inches.
If you're more than that,
you might've stretched that muscle out.
So you can actually have someone measure,
you know you feel the bumps along the spine.
- Sure.
- And then you, we don't have a tape measure
but it doesn't matter if you're seven feet tall,
if you're three feet tall.
Oh, there we go.
- Of course we can measure from, from there to this.
- So how's he doing?
- Look at that!
- Three and one eighth there.
And they made it a little less on that side
but he's within tolerance.
- Now I don't know if they can see it on me.
Probably not without tape.
- Well, yeah, there take your shirt off
and draw it on your skin.
- I'll show Bob.
- Yeah, show one side.
- Right there's the center.
- One side is three inches we measured.
And the other side, it was only two inches.
- Right, and you're kind of squeezing together a little bit.
There we go.
If you can see the distance between my hands there,
wow there, look at that.
- Yeah, and the reason is
I actually lost the muscle in this serratus anterior
- Maybe they can find it.
- No, it's gone.
- It's gone.
- It deteriorated because I lost the nerve,
got affected to the muscle.
- You were younger then, right?
- Yeah. You know, I was a young guy though.
So, all right.
The last position we want you to avoid
is again on your side,
I'm going to, do you want to take the ruler?
- Yeah, we'll measure something later.
- And when you're lying on your side
and especially on women who have larger hips,
could be some men too, with larger hips.
- Yeah, some men have larger hips.
- And I actually had trouble with this, caused pain.
I used to sleep like this.
- Yeah. Well you got those long legs,
probably fell off and hit the floor.
- Yeah, maybe they did
but you're stretching the hip all night long.
And I developed pain in my hip because of this.
You can also develop pure farmers' syndrome, you know
when it's stretched out.
- Yep. That's that little muscle.
You get leg pain as a result.
- Yep.
So the result, the answer to this
is just to put a pillow between your legs.
And I do that every night.
So I'm high maintenance.
- Do you take pillows from your wife, or what?
- No...
- She's got quite a few too.
- Yeah, she does.
- Pillows all over that.
You know, if you've got kids,
you can just take their pillows.
- Pillows galore.
- They don't need them.
- Yeah, it's a good time for Christmas to give out a pillow.
- Yeah, right.
- Alright, remember Brad and I can fix about anything
- Except for...
- [Together] A broken heart!
- There you go, but we continue to work on that
- [Together ] Endeavor.
- Right, we're going to write chapter,
after chapter, after chapter.