(lively music)
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(sticks banging)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about how to fix
head forward and back posture.
Three exercises in just two minutes.
- There ya go.
- So this is gonna correct things fast.
So, by the way, if you visit our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, feel pain free
and we upload every day.
Also, you're gonna wanna go to our website bobandbrad
'cause we're giving away something really cool.
We're giving away a Teeter Inversion Table.
- [Bob] These are really cool for back pain
and decompression and would be a maybe hip pain too,
I don't know.
- [Brad] Yeah, it's gonna stretch
out those hip flexors a little bit.
- Go to the giveaway section on bobandbrad
or go to bobandbrad on Facebook.
It'll be pinned to the top of the page.
- Pinned to the top.
- If you want a short version of us,
go to Instagram or Twitter.
Sixty seconds of Bob and Brad a day.
If that's all you can-- - Some people,
that's all they can take. - That's all they can take.
- My wife can only can only take sixty seconds
of me some days.
- I'm at the limit too. (laughing)
- By the way, we want to introduce someone that's
gonna help us out here today, Sam Erdman.
- [Brad] Yeah. (Brad and Sam laugh)
- I was gonna say Sam Arnold.
Sam Erdman is actually a physical therapist
assistant student, and he's been with us
for a couple weeks, and he's gonna help us out.
Thanks, Sam. - Great, no problem.
- Thank you, Sam - Glad to be here.
- All right. So, head forward posture, big issue.
How do we correct it?
This is gonna help.
One thing you need to know with the head forward posture,
back and shoulder posture, is you can make it better,
easier and more quick, or faster, if you use a tool.
And that would be a stick that's five foot long,
or approximately 5 foot long.
You can use a broom handle, a piece of doweling,
We use the Booyah Stik because it works really well.
It's tough, it grips well,
and it's just fun to work with.
- And you get to say booyah.
- Booyah! - Ah, there ya go.
- Booyah! (sticks clack)
- So, one thing I want to say Brad,
before you do that first exercise,
very often we have very poor
body awareness, the average person.
They do not realize their head is forward.
And a lot of times until someone points it out to you
or until you see that on camera or film,
you don't realize it, so that's why
this first exercise is critical.
- These three exercises, designed by therapists,
we have each one is done for specific reasons.
This is one of them.
So the first thing you do is you take your stick,
you put it behind your back,
and there's three points of contact.
Bob's gonna point 'em out and talk about it.
- So right here, the first one is right on the head.
The second one is in the mid back.
The lowest one is right on the pelvis.
When you're in this position, things are straight.
So if you, show Brad, where you got a little bit
of head forward.
Now he's only got one point of contact,
right here in the mid back,
versus no points of contact here,
and no point of contact here.
That's why this exercise is good,
you're gonna do strengthening along with,
it's gonna inform you of where you're at.
- Yeah. That biofeedback's critical.
Plus it stretches your shoulders out.
This left shoulder of mine is getting stretched
for posture as well.
And we thought we'd add some function, some movement,
so that you're not in a static position,
which is more functional.
And we're just gonna throw some squats
while you maintain that posture.
Don't let this happen, that's not good.
We wanna keep it back, chin tucked in.
- This is great 'cause you're getting some movement
while you're doing the exercise so you know it's gonna
translate into real life a lot better.
Brad, do it wrong once.
(stick snaps)
- [Brad] Ah! (all laughing)
- [Brad] Bob! (Brad and Sam laughing)
- I just wanted to be like--
- Why, Bob, why? - The nuns when I grew up.
You know the nuns with that little rap on the knuckles.
- Yeah. Ten!
So that's ten, do ten repetitions.
- All right.
- We're gonna go on to the next one.
All right!
Standing, you're gonna take the stick,
you're gonna bring it behind your back,
palms are gonna face away from you,
Now you're gonna bring the stick away,
and you can see Sam from the profile--
- Yeah Sam's keeping good posture--
- There ya go--
- Maintain that posture that you felt on the first exercise.
- With the head and chin, don't let that go forward.
Can you demonstrate that, Sam, incorrect-wise?
- Yeah, do it wrong once, Brad.
(all chuckle) - Yeah, get that--
- You don't want your head to lurch forward here,
and a good verbal cue that we use for some of our patients
is to pull your head straight back,
not down, not up, but straight back
like you're pulling it straight off of a shelf.
- Like I'm throwing a pie in his face.
- [Brad] There ya go.
And you can do ten to 15 of these
while you're squeezing those shoulder blades,
that's critical as well.
Chin back, shoulder blades back.
And this works good when you're holding onto this,
almost forces you to do with without thinking about it.
Really the head posture you do want to maintain that.
- It's nice 'cause you're stretching
and strengthening at the same time.
- Exactly! - And you get it right in
- And that's why you can do it in a few minutes.
- Could we go to number three?
- Yeah (mumbling) - Number three, okay!
Yeah, 'cause this takes two minutes without the talking,
but we need to educate you on why you're doing it
so you do it properly.
And on this one, arms out wide, palms down,
shoulder-width is a good place to start.
Over your head, get your chin in that right position,
tucked back, and maintain that chin there,
and then drop this behind.
Now some people may not be able to go
all the way down like this, and that's okay.
Go down as far as you feel comfortable,
we don't wanna overstretch your shoulders.
With time and repetition, that will stretch out.
And you go down, and one.
So the chin is in, and down, and up.
And make sure you relax and breathe while you do these.
You could turn some music on,
I'm not sayin' you really have to do this
in a meditative state, although you could!
- [Bob] So you're squeezing the shoulder blades together.
- Exactly, same thing, we're just basically
coming at this from a different angle.
- And if you're feeling tightness
in the front of your shoulders,
you can try holding it just a little wider.
- There you go!
Good point, Sam. - Good point, Sam.
- Wow, you know for a student, he is just--
- [Bob] I know.
- You're ahead of your class, aren't ya?
- I was gonna say, he's at the top of his class.
- No, that's good.
Everything we worked with him today,
he was right on top of it.
- I agree. - (chuckling) Thanks, guys.
- All right. - All right.
Well done.
- Good posture. - Yep!
- Be strong and tall.
- Booyah. - Yep!
- Booyah!
(chuckling) (sticks smack)
- Thanks for watching.
(vibrant tone)