pop and Brad the two mostly this
physical service on me today
howdy folks I'm Bob Shrum physical
therapist read I'm a physical therapist
together we are the most famous physical
therapist on internet and our opinion of
course Lonnie's having trouble with the
timer all right say reg well we could
talk about the top 10 cervical
herniation disc exercises right and
stretches maybe right right
and this is kind of a progression right
we're going to give you ten different
options you're going to work with them
if it doesn't show immediate relief or
after two or three repetitions you
should stop you know if it seems like
it's making it worse or hurting go to
the next one yeah the key to these
thread is that isn't it that you have to
find the movement that's going to take
away your pain right get you know stop
going down the arm right whatever if
you've got a neck problem that goes into
the shoulder a lot of times it will go
into the vissa neckl refer to the
shoulder blade area and then progress
down into the arm so you go all the way
into the hand right all the way down so
depending you may have it to the hand or
just to the shoulder and I have people
come in with shoulder pain and find out
it's from their neck we're not going to
get into that too much ideally were to
you want to start getting that pain to
go out of the hand first or at our
forearm first or up here for exactly and
start going up into here and maybe even
feel a little more intense up here then
eventually go away so we're going to
refer to that as centralizing appreciate
centralizing that means it's going up to
the network blogs the center all right
so we're looking at a herniated disc in
the neck and so if we can look at the
neck there's just simply seven vertebrae
up there right and the disc appear quite
a bit smaller than the big beefy dis
down the lumber so there is as much to
her knee but they can get in the wrong
place and start pinching the spinal
nerves and when these herbs get to the
peripheral nerves when they get pinched
that's when the nerve the pain the
numbness or tingling refers down the
shoulder and in today on your hand
yep so we've got two unpinch those
nerves basically so that's what these
stretches are designed to do exactly
alright so now for the first one I'll
Brad yep this is kind
the goal to just see how things respond
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there you go back to it Brad so the
first one chin tucks make sure you're up
with good posture in your chair you're
not going to do it like this we need to
be up like this and Bob will show you
from the front I'll show you from the
side and you'll do chin tucks like this
you're not going chin down right
you're not going chin up is back in the
car up here up that's definitely it up
if you want to tell your head of car you
better start up okay again when you're
doing this if the pain centralizes going
more up the arm or towards the back of
the neck then nuts that's a good sign
that's one exercise you could work with
if it gets worse you actually may have
we have to may have to do it a different
way exactly go on to the next one we've
got nine more to go the next one you
need a chair that has a backrest that
goes about to mid back it should not
come up to here to the head because
you're going to actually do a little bit
of a chin tuck and then start to go back
like this and you're actually going to
lean up over the chair you know it
provides you a support exactly now I
found a lot of people as herniated discs
I'll have them start do this so get
about to hear that yeah oh that hurts
yeah and then you don't do that that's
very typical or we tell them to work
within that range right exactly
just start by doing a short extension
and eventually go further and further a
lot of times what I'll do is I'll go
right to our next number three yep and
I'll take a towel roll and I'll roll it
up if there the person is really tender
and they don't have much movement I'll
get a thicker towel roll and they're
more comfortable and I'll say do this
don't pull real hard but just snug
yeah next some support and then oh yeah
that feels better you go back farther
and with repetition by the third or
fourth one all that's going better yet
and if that's a situation you know
you're right on this is something you
won't want to do with a tie on by the
way yeah a nice loose call
exactly take these ties up and open up
your collar do a t-shirt on works great
right you know so as you get more range
of motion you'll get thinner and I'll
Bible do it often times right you pedal
right away with what's the name of the
edge of the Taliban shellfish the Shelf
edge of the tile Elvidge but you take
the top and I like that also because you
can get more specific right the problem
that it tends to catch on the shore on
the shoulders there so you got to lift
it up off the shoulder it's kind of nice
to have a second person and I'm going to
go it's usually low in the neck that's
you who are a lot of the herniation czar
see six five six and there I can feel
pressure right at about c6 right there
I'll even bring it up this way yeah oh
and and it goes along with them right
but I'll do it this way I'll do it this
way too if it works like Bob was saying
so you can see your thumb you got that
rabbit your thing I make little rabbit
ears like this oh yeah oh here a notch
the rabbit ears so this little rabbit is
like that the other thing Brad that I
often do like let's say that the pain is
going down this arm or I'll have them
just grab at the right arm then right
because that is that just bother so yeah
yeah good point so if you have bad
shoulders and that's not possible that
you just cannot do that right and that
is a therapist I'll do it for them sure
you know there's no chill ok shoulders
you know at this point that we might
want to say too if it just seems like we
you can't get into extension movement
it's not helping it's not making the
pain get better sometimes we do have you
been to the cyber pain you bet
so as we face you here let's say the
pain is going down this arm so you first
do a chin tuck again a couple chin tucks
and then then you going to put your try
to put your right ear down onto your
shoulder and this has been one that I'll
tell you this is the one that helps me
and this is the one I had a dentist who
you know was always bent one way right
and and he found out this is the one
that took it it took it right out of the
hand out of the arm right and he started
feeling more up here and eventually it
went away so chin tuck to the right side
Bend maybe a chin tuck left side Bend
whichever one
starts to take the pain away right
usually the right arm you're going to go
to the right yeah but not always almost
most cases sure yeah the one thing I
want to make very clear is do not force
these you're going to do these exercises
gently you can repeat them and if things
aren't getting better with them you know
four to five repetitions it's not the
right thing don't think that if I pull
harder if I do something harder force to
it it's going to pop and let go because
that's not the case oh it's it just
takes a while and you might have do this
for a couple days before you see him
sometime right so I didn't next thing if
I don't get any good results in the
seated position we'll try laying down
yeah especially when people are really
sensitive and everything's firing a
moderate exactly and you need to do this
on a firm surface a bed's not going to
work carpeted floor works good if you
have a plinth at home like this that's
good
bahaha who has a point that hold on you
you roll up a towel at all yeah I'll do
that sometimes yep but you know if
they're comfortable laying like this and
then I'll ask them where is the symptoms
enero my fingers are still tingling and
I'll have them start to do some chin
tucks like this so I'm trying to touch I
say touch the back your neck with this
part of your head touching right there
push that down as lashing behind in the
way they've read oh yeah those are my
magnetic cheaters ABAB yeah okay but
sometimes we're talking about sometimes
I put a towel like that to an egg - it
sucks that way - yep and that actually
gives you a little more range of oh sure
yeah and if you do this and almost in
your hand the tinkling and numbness
starts leaving your hand boy you are
gold because things are on the right
I often even put this arm just to get in
it a little bit of position Brad I'll
put it on there he'll like that up good
so all right all right now if that's not
working we're giving you lots of options
this is another option actually as a
therapist I go to a different option but
that's not an option if you're by
yourself
where's that towel roll yeah this one I
do like to have a thick towel roll
because it it offers more support
because you're going to go off the end
of the bed and you're going to gently go
down
and you're only going to do this one if
you do this it feels better if you do
this and you get back and it feels stuck
and it hurts and everything is getting
worse
just get it this one you need to feel
comfortable with this like like Bob duck
ball before it can be real hopeful I've
had like let's say again this is the
painful arm sometimes I had them take
their their hair do that or even take
this hand and put underneath or head
Brad
I got without the towel yep and like
lures down yeah that's one lady I had
that this is the long one that would
work for her okay great
she could work it that way okay then
you're into the phone position right
yeah this is the watching TV position
cuz I know when I was a kid this is how
I used to watch TV back in the old days
not anymore
so you want to be a TV repairman yeah
neck extension like this so if you just
take your you can take your thumbs like
this right under your chin and go like
this again you the same movement it's
just in a different position I think Bob
this one I've only used with people that
things are getting pretty good already
it sure is out of the hand and they got
pretty good range of motion they can do
it in a seated position and we're still
trying to get all the symptoms go away
then I agree Venice is towards the end
of it for the treatment sure using that
the first day for sure okay it gets
stuck you might try traction is that
what you're saying exactly Bob and we're
just going to show you two examples of
traction one is very inexpensive and
it's called over the door obviously this
is not on the door but this is what the
unit look like there cost about $20
online we're going to demonstrate this
next weekend yeah we're going to go
through this and you just have a wait
here you have a bladder full some water
it pulls down and I've got it locked up
in here to get it on the free mode and
this I'm not going to take the time to
go into now but the head actually goes
in here and it's comfortable is on your
chin in your head and it pulls up and it
literally gives you a next contraction
and that can be very comfortable then
the next step is
there's more than one model but this is
one I like well he leaves the camera
I'll just do a little song dance but
this is the Saunders Holman these are
nice these are really nice I in the red
the price is not to that if they work
and they it have a lot of surgery yeah
it's worth the three or four hundred
dollars to buy one of these and again
we're going to do a video on both of
these units for some detail because it's
going to take me you know at least five
or ten minutes between each one to show
you how to use use but there are two
good options and Plus that gets us to
ten right here we hit 10 all right what
are the ones I'm glad we're not just
pretty yeah we're pretty ugly but
although they'll be helpful
oh yeah that's right yeah we're helping
everyone so all right so thanks for
watching
you