- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most
famous physical therapist now on the internet.
- Well, in our opinion, of course, Bob
- Hey Brad, this is a subject that's kind of near and dear
to me, my daughter suffered
from headaches for an entire year.
- Okay.
- And she was at college, so she wasn't telling
me about this.
- Right
- But anyway, so we're gonna deal
with waking up, when you wake up
with neck pain or a headache and what possible solutions
you can try.
- She wasn't studying too hard.
- She was studying too hard. (Brad laughs)
I think, I think that was part of it.
So, alright these are some simple solutions.
The goal is when you're sleeping at night
you wanna support both the head and the neck.
- Okay.
- So we're gonna show you things you can try
without spending any money first.
- Okay.
- Alright, so first you're gonna take a pillow.
And what you're gonna want to do is use a roll towel.
And what we recommend is a towel that's about 20 inches long
or so, and you just fold it in half and then you roll it up.
Now you can.
- You snap someone with it.
- You can snap someone with it or you can stick it
in the pillow, which is what you're supposed to do.
- Okay.
- So I stick it in the pillow, wrong side
Brad I'm not gonna get it in there.
- I, I like this idea it doesn't cost you anything.
- Right.
- I can just try it and see what happens.
- So that's gonna go right where the gap in my neck goes.
So if I'm laying on my side
see that gives support for my neck.
Cause that round, right?
- Yeah.
I get it, Bob.
- All right.
And the same, if I'm laying on my back.
If I'm laying on my back, it's gonna do the same thing.
It's gonna fill in the gap here.
- Well why don't you lay down, let's,
can you get on that, Lonnie?
So here it is.
The round part is right here under his neck
and you just, you have to might adjust a little bit
to get there.
- Yeah. The thing is what I found,
this wasn't quite enough for me.
What I did is I actually took a towel
and then I took a pillowcase and wrapped it around there.
And that was just enough.
It's a very personal thing, Brad.
It's gonna be different for every person, you know,
depending on head size and neck size.
So you're gonna have to mess around with it for some people,
maybe you can even take a bigger towel.
I don't know?
- Right. If you're a man and have broad shoulders like me,
well then you need a larger one.
But if you're a smaller, petite person
- Like me! (Brad laughs)
- So, okay! That's one possible solution
is to actually put it right in the pillow.
- Sure.
- McKenzie, and we're just gonna name drop here.
Good, fantastic therapist, no longer alive,
but great therapist.
He would take the role of towel
and he actually has you put it around
to the front and pin it in the front or tape it in front.
And this way, no matter if you laying on your back
or on your side, it's always supporting the neck.
- Right. All the way around.
- It's always supporting the neck
- That way, when you're rolling around sleeping
without knowing where you're at is his time.
- Mulligan, on the other hand,
is another great therapist from New Zealand.
He would take, he would just have you take a pillow case
and he has, you fold it in half, and fold it in half again.
And the same thing, you put it around your neck.
And he said, he's had a lot of luck with this.
So it kind of doubles up.
- And you pin it.
- And then you pin it or tape it.
- Not too tight.
- Yeah.
That's a good idea.
And again, it's gonna give you just a little bit of support
but enough that it's gonna stop your neck from turning
or twisting or bending
in the middle of the night, get some support.
- Right, so you're not laying like this
for two hours and you wake up with a sore neck
- Right.
Now, that's that's the stuff you can do for free.
- Sure.
- Now let's start going into the stuff
you can spend a little money on.
- I've got one more thing for free Bob.
- Oh good.
- Well can you move, please?
- Yes.
- Yes, absolutely.
Okay. The simple thing to do, can we put those down there?
If you're a side sleeper and you've got a thin pillow,
two pillows or simply just fold this one in half
and then you're on your side.
- Perfect.
- Or roll your back.
You want to keep it flat,
and sometimes that's enough.
I had one person, she was sleeping with two pillows,
and she slept like this and she had headaches.
- Right.
- I said change that, took care of the problem.
- Yeah the whole idea that Brad was trying to show there
is trying to keep the head right in the middle.
Not, you know, not forward like this, not back like this
but right in the middle.
And the same thing when you're on your side,
you need a little more pillows right here.
Otherwise you're gonna be like this.
Or you're gonna be like this.
So again, it's all individualized.
Right
Okay, let's start going to some products.
You can actually buy a cervical roll.
That's what it would be called.
C-E-R-V-I-C-A-L cervical roll.
And this serves the same purpose.
You just actually would slide it right in the pillow.
- Same thing as with the towel roll
except they work a little nicer.
- Yeah. They work a little nicer
So they're nice consistency as far
as the density and they they just are gonna work
better than the pillow.
- And they're not too expensive, 15 bucks or so.
- Now the the second thing you can do is
you can buy a contour pillow.
And what's nice about these,
we're gonna do a review on these.
So I'm gonna link that right here, Brad.
- Sure.
We can watch that.
We're not gonna say much about them right now
except that it's the same thing.
You gotta, they're really gonna be individualized.
You gotta, you know, depending on density
but you can see that they got the
the roundness here for your cervical spine
as you lay on your back.
And it also has a thicker spark part.
So when you lay on your side, it works out better.
- So you could lay on it like this or flip it
- Like that.
- Oh yeah, yeah exactly.
- Depends on how thick your shoulders
or wide your shoulders are.
And then to go on your back is what you were..
- Right, Right.
So those are something you could try.
These are about, they were both close to one was
like a little over 40, one was a little less than $40.
- And it's got that memory foam, we call it
- Yeah.
One is memory foam.
The other, you know, they all have memory foam
I think is a appended name, I think.
Okay. So the final thing you can do, Brad,
is if you have a pillow that actually has feathers in it
or kind of foam bits, you can shape these.
Like, this is one of those,
I don't know what's in this one.
I'm guessing that's probably foam.
- Sure.
- Cause this is in, in our therapy department
but you can actually shape it like this and you
can create that little foam role
support for you neck.
- Sure.
- So if you already have a pillow that's that fits
that description, you can just jump right into that.
- Okay.
- So those are the solutions.
We add some exercises too, to do for the headaches,
which we've done in other videos.
I'll see if I can link that up too, cause I'd have to
find that one.
But those are the things you wanna try,
again it worked for my daughter.
Took them right away and she hasn't had them since.
- Right.
And what else have we got to say about them?
What have we gotta say about the other?
- Oh yeah, that's right.
You know, we can fix just about everything,
including headaches
- Except for a broken heart, but we're working on it!
Panel over here.
If you're still watching, this is important.
Yeah, bring it over here.
Here, we got bone apart here,
and here we got his heart.
Now you'll notice this heart's a tall, skinny one.
It's for taller people.
Now you go ahead, Bob.
If that baby rips and it breaks, you gotta broken heart.
Yeah, we decided last time we used duct tape
but we're thinking that didn't work so good.
We got some glue stick.
Here, let's get that on.
- Thank thank God that bone part gave us the glue stick.
He was holding it.
- This is a tough heart, it's broken
look at the wrinkles in there.
All right, let go Bob, let's see what happens.
- All right.
We got problem.
- No good, we gotta work on it some more.
(Bob laughs)