Bob and Brad the two most famous
physical therapist on the Internet
[Music]
hi folks I'm Bob Shrum physical
therapist a tiny physical therapist we
are the most famous because they are
sounding in our own opinion of course we
just had lunch and we're ready to go
right right yes all revved up we're
going to talk about tight and painful
neck to never do exercises and then plus
three best exercises all right we got it
all right here fall day exactly but if
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calm go to the giveaway section because
they were always giving something away
this week we're giving away the rent
full massage gun we'll take that away
yeah so this is thing is really well
built and it's got easy attachments and
you got a switch down here and then this
baby just goes like an engine going off
whoa it actually is fairly silent - it's
not a real loud one so we're giving away
two of those yep very nice for getting
those muscles to relax and get the knots
off you can find it on Facebook - it'll
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name yeah big back in the 60s anyways
all that so so Bob this is something I
was thinking about the other day and I
had a patient come in and she said I'm
do him all my stretches I thought she
grabbed her head - I'm doing this one
and she showed me a few other I thought
oh my god yeah it's like you me is there
the therapist and I on the same boat
next are generally I look forward to
having someone with neck pain or
shoulder because usually you can show
some nice things that they haven't done
before and the pain goes away quite
readily and within you know a few couple
three visits and they're happy they're
on their own taking care of themselves
yeah but I have never ever given anybody
their stress stretch where you flex
forward and you pull with the idea that
you're gonna stretch these muscles out
that's not really you're really putting
the neck at a risky position
you're in full flexion and you're
waiting the spine right and that is just
not a good thing to do with your low
back and it's not a good thing to do
with your neck either and the thing is
is some people particularly think well
if a little stretch is good maybe I
should really pull on it right you know
and it's just that makes it even worse
you may even be causing your pain even
if you don't feel it at the time you
might have a short term feel good yep
you know but it's not the long term feel
good the second one that is that the
worst one is people will do it well you
need to stretch your neck to the side
which we do agree and we agree with that
but some people get the idea you're
gonna take your right ear and try and
touch your right shoulder with it so
they get a hold of their head with their
hand and they just stretch it quite and
I'm gonna do that because I don't want
to but they stretch it quite
aggressively thinking the more they
stretch these tight painful muscles the
better there are and that's not again
that can also sometimes that might even
make it worse because sometimes when the
pains here you actually want to move the
neck this way yeah depending on which
one makes it feel better one way or
another when it comes to the neck you
don't do things aggressively yeah and
actually when you do stretch it to the
side if you're gonna do it are you
showing that one does it yeah yeah we're
gonna show it that yeah so those are the
two big ones never do just put them off
to the side no matter what your gym
teacher says or okay now the good
exercise is and we've done this from
fourteen thousand eight hundred twenty
seven videos alright now it's the chin
tuck for the chin goes and I just taught
someone these yesterday in the clinic
with good results chin tucks in and he
said oh I feel some muscles stretching
back in here I said does it hurt he says
no it feels like some muscle stretching
I said perfect so do so that's going
down you're not going out right you're
just back in the truck up here and
what's nice about this he he refers to
his head as the truck yeah like the
cement truck but what's nice about this
is it's very easy to do anywhere
I mean you can do it in the car you can
do it you know in the office and I do
both yeah I do too I mean it's just
it not only stretches but it's a good
posture checkup because if you find out
you do that and you move back then you
probably had a little forward head going
on right so so you know five to ten
repetitions always not real aggressive
you can do them gently number two is
this is something a lot of people think
is bad for you but we're gonna actually
in a cervical or looking back but you do
it particularly start out with with a
towel roll right and but I wasn't
prepared for this and we're actually we
have I think gotten to the point Brad
were and we've seen enough patients
where I almost every person I started
out with a towel yeah I mean I'm very
very few people can start by just
working back and it just does a nice job
very few people that I find that can't
do this one and it's a gentle stretch
backwards the tawa really helps it make
it more comfortable he's pulling on the
towel - he's not just I'm not pulling
hard
yeah just giving some get the slack out
front port and we do this now this I
don't think you have to do it ten times
you can if it's if it's feeling good but
if you're doing a maintenance stretch or
you know three to five times throughout
the day you can move the towel slightly
up and down to depend on you know where
you're working at depending on what
you're Mike said sorry Mike I probably
don't have a Mike but yeah up and down
and you do at the location that feels
best or you can get the most range of
motion there's one precaution on this
one I must say if you do feel actually
any of these but this would be the one
items inspectors any dizziness or
lightheadedness that's the red light you
stop doing that right okay they have a
slight bit of discomfort especially
feels better after we write but yeah no
sharp pain whatsoever no dizziness no
late headedness those are things that
that is one time that these good
exercises are not good Ryan I have not
run into that very often especially the
lightheaded isness only once or twice in
the last twenty years
sure
a pain because their neck is sore then I
went to another exercise yeah thanks for
bringing that up and the last one is
actually one of the never do exercises
but it's how to do it properly so first
thing I would say Brad is is do a chin
tuck before you do it sure yeah if you
do it if you your head is forward and
you ten you with it now you're really
making things worse yeah your necks out
of is not aligned rotation so you want
to get good posture tuck the chin in
that real fire but so you're good
relaxed posture you want to show up from
that angle and then with your fingertips
only actually two fingers is enough to
maybe three
gently stretch yeah it doesn't take much
at all all you want to feel is their
scalene muscles it's a really small flat
pancake pancake postural muscle and you
gently stretch and if you relax and
breathe
stretch it real gently you'll feel it
and that's it no more than fingertips
hold it three to five seconds 3 times
each direction and then that's it now
that'll do the job again make sure you
have the chin tuck because if your
forward head it's just gonna it actually
could be creating your pain yeah I do
want to add one more thing because we
have time and this is a common thing
with a stiff neck is the inability to
rotate right or left in that case good
posture the gentle chin tuck weather so
you have good posture look over and put
a little over pressure with your fingers
on the jaw and relax and you can hold
that 3 to 5 seconds long you draw a line
there and breathe and relax with all
these now I'll get that that necklace
stop if any of these if all these create
sharp pain or make pain down the arm
you're gonna need to see somebody when I
see the doctor or a therapist that it's
not a home thing yeah the more the pain
travels down the arm the worse it's
getting right we've got a painter the
pain sticks up in this area it tends to
be more manageable and the more it
travels down you need to probably see
someone the exactly all right good luck
with these exercise
izes adios be good to your neck
[Music]
you