♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping)
- All right, ready to roll.
- Hi, folks. I'm Bob Schrupp physical therapist
- Brad Heineck physical therapist,
and we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about seven simple ways
to decompress your spine.
Before you do back pain or Sadik exercises,
and I'm gonna explain to you why
that's a good idea right in just a minute.
- And once again, Bob
the number seven is complete.
- Yeah, you love that number seven.
Today we're gonna talk about
the,
(Brad laughing) oh no,
I'm going off into different tangent.
Let's talk about
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This shows you earlier on when I screwed up like that
we just keep rolling,
(Brad laughing) we don't ever stop.
So let's talk about it.
The first thing
that I want you to try
if you have something like a bulging disc,
or a herniated disc,
a lot of times what we have people do
is we do a version of the McKenzie method.
- Sure.
- And often people aren't able
to lay on their stomach initially.
- It's too uncomfortable.
- It's too uncomfortable,
too much pain.
So we have them lay on pillows.
I'm gonna show you right here
why we do that.
We're gonns use the spine Brad.
- Oh yeah, I thought you're gonna demo.
- I'm gonna do a little bit of both
- okay.
- When you a lot of times
when you have a disc bulge
it's actually from bending forward,
it causes the disc to bulge out the back
- [Brad] Right. - Or herniated out the back.
- [Brad] A lot of times just sitting
with poor posture
will do exactly the same thing.
- Unless I don't know
what you can do
if you can catch that
the bulge right there.
So we fledged by-- - [Brad] I have a pointer.
- [Bob] All right, we wanna encourage
this ball to a herniation
to, you know, migrate back in.
- [Brad] Where it belongs.
- [Bob] Right.
So when you lay on a on the pillows like this
one, the vertebrae do a separate a bit.
- [Brad] Right.
It's some mild
form of decompression.
- [Bob] From a mild form perfect Brad.
And after a while,
let's see can lay there
for five, 10 minutes.
You can actually encourage this
to start migrating back in.
- [Brad] or centralized or redo.
So, there's a lot of different terms for it.
- [Bob} So that's why we have people
start with this.
So I'm gonna show you now
with a real human.
Me (laughing)
- Bob, you're - Yeah I'm human
- You're real I Yeah, right.
- So you can place the pillows
like this or like this,
whatever is most comfortable.
I'm like this
and I'm getting a just a slight
a bit of decompression at the spine,
very comfortable.
And this can help encourage that bulge,
or that herniation
that migrate in.
Now, this isn't something you do once a day.
This is something
we often have people work on,
like six to eight times a day.
I know that sounds dramatic,
but if you have back pain,
especially from a herniated disc bulge,
you're having a lot of problems
and it's affecting your life.
And this is something you can invest
a few minutes of time,
you know, several times a day.
- Right, now, you'll know this is working
because the sciatica pain,
the leg pain going down your leg.
When you do this,
It's gonna improve
why you do it and
that's gonna give you the green light
to continue to do this
up to eight times per day.
- Now. Even if you
run of the mill back pain
you can try this.
- Right. - Absolutely.
Now the key to this though eventually though,
is what you're gonna see
if you can remove the pillows.
You wanna see if you can remove the pillows.
Now you may start off with just one pillow,
remove one pillow
and lay on that for a while.
But eventually you wanna get to the point
where you're actually laying flat like this.
And that, that point,
you can actually start going
in the opposite direction.
And maybe get up on the elbows
to some props like the elbow prop.
- And as you do this,
you know, you should be noticing
less and less leg pain in migrating
or moving towards the knee
up towards the buttock.
And you know,
I've had people do this in a matter
of one session.
I actually get - Right
- rid of all the leg pain
and have the pain centralized
to the back.
I mean, I'm smiling big thing
'cause I know that person
is gonna improve fast
but sometimes it may take days to do that.
- Yeah, if like the pain is getting worse,
when you do this,
you gotta go back to the pillows then.
- Right.
- And eventually you're actually
do press ups not
and that's not really
the point of this video to get into the exercise
of the McKenzie.
- Right.
- I wanted to show you
kind of the prep to do before that
where you can do the decompression
of the spine.
- And again, Bob mentioned,
if you just have run of the mill back pain
with out leg pain,
you can still do this in-- - Absolutely,
- If the pain reduces clearly
it's a good thing to do.
- Right, decompression is often good
for almost every form
of back pain,
I, you know,
in most cases,
it's gonna feel better.
- Right, help release some tension
and to get it to relax.
- Now, you can also do that
kind of a similar stance, like over the ball.
- Right.
So exactly, shall I demonstrate?
- Yeah, would you please?
- I'm gonna do it on the floor
because the ball
on a table or the bed won't work.
And just you know,
I've had people do this
and they clinic as an option
if they have a ball at home
and we'll try it like this.
And now for me,
this is particularly if you have Stenosis
or Spondylolisthesis.
I know this always feels really good to me
just a stretch like this.
- [Bob] And Brad does have spondyl.
So this is a great one.
I mean, he's the one that could
advocate for this,
'cause he certainly can,
you know, tell you whether or not
it's helped him in the past.
- Now I'm rotating right to left
because that actually feels even better.
I can feel the muscles on the right stretching now
and muscles on the left.
I'm gonna hang out.
Now I'm not gonna hang out here
for 20 minutes.
It's just a matter of a minute or two.
And stretch.
- [Bob] You have a little bit
of a herniated shirt there, Brad.
- Oh,
(Bob laughing)
Bob now like self-conscious,
I won't be the same.
- [Bob} All right, number three.
While we go ahead,
I'm gonna like show this.
You could do this on a countertop.
It might even you know,
like if you're going for a walk
around the lake
and they have those good solid benches.
- Oh, right - (indistinct),
- You bet.
- You go to the back of the bench.
You're gonna put your palms
forward like this.
And you're gonna just lean on like this.
And put your legs back
and you can just let your back,
extend and hang here.
- So, right through here is extending.
You can see he's got his elbows locked.
So, it's easier.
Do you do this when there's a lot of people
looking at you, Bob?
- Yeah, well, this is probably
when you wanna do
in a little bit of privacy,
(Brad laughing)
but I mean, yeah, yeah.
If you could do it on a countertop
at home in your (indistinct)
your kitchen. - [Brad} Sure, yeah
- I just saw a lot of people
when they're walking,
they get some back pain,
it can, you know,
you can do this for up to a minute.
And it can give you
quite a bit of relief
for a while after that. - [Brad] Right, right
- And it can help you walk further than you know,
which walking is obviously very good
for your back.
We've (indistinct) time. So - Right, right.
- All right, next one, Brad,
I'm gonna actually
we should move this out of the way.
- Right.
- All right, we gonna help or
- Yeah, Just Just be patient. - Hang on
- [Brad] You can fast forward it.
You click on it little
arrow down below. - This one might
Take a second.
Just trying to get all the way
[Bob] We're gonna get away on the way Brad,
because we Well,
we're back. We're back. We're back.
Okay, this next one is easy for you to do.
We just need two chairs
and--
- Did you say eaty?
- Easy to do not eaty do.
Eaty do what's that?
- I don't know what you're saying
I couldn't understand.
- So this is one
that you can all do very safely.
You just get down on
your legs like this,
and you're gonna get in,
put your palms like this
and you can lift up
and you see how my knees
are actually coming up?
- [Brad] Right here.
I can almost put that on--
- [Bob] If I lift way up,
but I wanna be relaxed a little bit too.
- Right.
- So if you have to,
you might have to put a cushion
on the chair to raise you up a little bit,
but this is just a great way
to apply some traction.
- We have fold-up chair
that probably recommend solid ones
if you have them.
But since our COVID thing in the bunker
that we're down here,
we don't have all of our
- Hello runny nose bread.
(sniffs)
Okay, (mumbles) I'm fine.
So, just go again,
you can go
(sniffs)
30 seconds, up to a minute.
- Right.
- Just a great way
to give yourself some relief.
Next one, Brad.
We're gonna bring in another chair.
You wanna bring in down with the arms?
- Oh, Yes, the big arms.
- This is a great one to do.
You can do this on a cushioned chair
even with with good soft arms,
you know, but this--
- This is a cushion.
- Yeah,
- Oh, you mean cushioned arms?
- Yeah, you can even do it on those
'cause I've done it before.
I don't know what the best angle is here.
But I'm gonna go ahead,
I'm gonna put my feet out like this,
and I'm gonna lift up like this.
This is actually one of the easiest ones to do, Brad.
- Yeah, if you've got strong enough arms too heavy,
but it's really important,
you need to learn to relax--
- Relax the abdomen.
- Right, 'cause otherwise you will not get
that traction or the decompression.
And that takes a little practice for some people.
- Oh, yeah, with all these you can
after you do this,
you can then lay on your stomach
and do some of the press ups.
I mean,
- Or you may just go for a walk.
- Right, right.
Absolutely - On a flat surface.
I mean, I perfectly flat if you like
I walked down the rod,
my rod is relatively flat,
doesn't have much of a camber.
I'm not going up and down and you know,
- Yeah, less stress of the back that way
- Right, more relaxing - And so
So we're not gonna go try
the Bliar stick, Brad.
Now, do you wanna show that seated?
- Yes, I do.
- All right.
Why don't you do that?
- Brad] You know, I could show it
standing as well.
Where's it,
that you hid the black chair.
Oh, there it is,
well, I'll use one of these,
it doesn't matter.
- Sure.
We're well prepared for you as always.
- So if you have,
you need a pretty significant stick
and we got the Bliar stick
which is made for this.
But if you have a good piece of dial in
or something substantial,
you can put it on the chair like this,
and reach up
and lean forward like this.
So I'm taking way through my hands
and trying to decompress
and you'll feel it.
I mean, when I get to here - (indistinct) back
- I think this works better though.
If you sit down
and then you
put it on the
seat pan of the chair,
reach up as high as he can
with the stick vertical
and then simply lean forward
and relax and I'm getting a really nice
traction and decompression on my lumbar spine.
And it's good for the shoulders as well.
This is really a doubleheader exercise.
- Yeah, you can actually could carry
the Bliar stick while you're walking.
And then you could go up to a bench or a rock
and and just actually decompress that way over.
So few, you know,
- [Brad} Right. - 100 yards of yeah will do.
- It really is amazing
what you can do
with that simple piece of equipment
- By the way, you can use it for self defense too.
- Well there, we have a video on that
(bob laughing)
well as part of a video.
- Alright, the last one we're going show you
this is actually
you need to purchase.
One you can hang from a pull-up bar,
you can hang out from a tree branch.
You know if you got Yeah,
if you had a good one.
(Brad laughing)
But, we're gonna show you actually is
Brad do you mind taking that? - Oh (mumbles)
- We actually
Brad and I invented these hanging handles.
And what they do is they attach
to what
we invented our wall anchor too here.
So it come with two of these,
two of the anchors,
- [Brad[ Right.
- You put those into a stud
in the wall,
all the instructions on how to do that.
And then you can actually do exercises
with these using the exercise bands.
But you also comes with two handles like this.
And the handles just clip on very simply like this.
Got one clip down right there already.
And I use these all the time, Brad
I did this
I bet six times yesterday.
I was working at the computer all day longer,
- Sure
- And I would every half an hour or so
I of course would come over
and I would hang.
- Yep.
- And again good for my shoulders
but my back every time would cavi-tate
or crack a little bit.
- Sure from being compressed
for so long while sitting.
- [Brad] Yeah, in a seated position.
And cause he you know,
he Bob has his legs relaxed.
You could put them on,
do you ever do it with your legs?
- [Bob] I'm a tall guy. So yep,
I absolutely do it this way.
- [Brad] Yeah.
- [Bob] And I even do some rotations.
- [Brad] And sometimes I'll actually
bring my (indistinct) belt-line
back to the wall
and it gives a little more.
- Oh, sure.
- [Brad] Yeah.
- I mean, there's a lot of variations here.
You can you can actually,
you want to do it this way,
almost like the Blair stick,
you know where you're,
you're decompressing this way
and rock back and forth.
It's just a myriad of ways to
- You do what feels good for your back.
- Right.
- And your body will tell you.
- This one I can
I even like it for my upper back.
I think I'm gonna go back to it again.
- Oh, yeah, that thoracic spine
does responds well--
- To this.
So, alright, - Oh!
- Those are seven things you can try.
Some of them involve
no equipment at all.
So we try to give you lots of options.
And remember, Brad and I can fix
just about anything except for
a broken heart.
- Yeah, but today, did you notice
today is seven, seven.
And we did seven exercises today.
I think this is gonna be a--
_ Trigger to tell them this story.
- No,
(indistinct)
- She wanted her husband who is dating
well, they weren't dating at the time
she was hoping he would ask her
to be her boyfriend
on seven, seven, 2007.
- Out of seven zero.
- But of course, he did not
- 'Cause if that would have happened
they could have went to Las Vegas
on that date anytime - Right
- in the future and got rich every time.
- Yep, that's right.
- Yeah, well,
(both) where's Alex?
- We're gonna give him a hard time
with that baby.
- Alright thanks for watching.
(upbeat music)