♪ Bob and Brad the two most famous ♪
♪ physical therapists on the internet ♪
(quirky music)
- 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, this is an updated video, we've done this one
before but we're gonna add a few things to it
and shine it up a little bit.
- Well we got our new mics, Bob.
There's a couple other things we're gonna polish up
to make this a superior video.
- Okay, it's two sleeping positions you must avoid.
So by the way,
before you do all this-- - Ooh!
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this week we're giving away, well,
maybe this isn't very impressive
but we're giving away some of our merch.
- Oh Bob-- - Merchandise.
- There are people who are gonna
just absolutely go nuts over this.
- Well we've got strong like bull, we've got this,
but we're gonna give away some of our ugly mugs on a mug.
So-- - Coffee cup.
- Yeah, I guess that's evident isn't it?
(Brad laughs)
So cheers!
- [Bob and Brad] There you go.
- You also got the strong like bull on there.
- That's so nice and I really like the color.
Anyways--
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That's about all you need to put up with.
- That's right.
Okay, people are wondering, two sleeping positions.
The big thing about sleeping position is,
you wanna keep your spine in that neutral position,
you wanna keep pressure off your joints and--
- That's part of the main two things,
you wanna keep the spine as straight as possible
and you want the bony protuberances,
you don't wanna have too much pressure on.
'Cause it'll be uncomfortable.
- Right, it can cause problems.
- It can cause pain.
- Yeah, we deal with this all the time, Bob.
- Yes we do. - So here we go.
Number one we're gonna approach, sideline.
Now we're not saying you cannot sideline,
but what happens with sideline is there's a few points
that you need to do correctly to make a big difference
so you can sleep throughout the night
and wake up fully rested.
- Well, I think Brad, I'll lay down--
- Oh, please do.
- And am I gonna go this way 'cause my mic's on this side.
- But the first one you're gonna start
with the neck, right Brad?
- Right.
- If a pillow is too thin,
here I'm nice and straight. (laughs)
I was gonna show it all first. - Sorry.
- If the pillow's too thin, your head is gonna be like
this all night long, kind of a bent, at an angle.
If it's too thick your neck's gonna be bent this way.
- Or if you like to have two pillows.
- Yeah, so generally
what you're gonna wanna have is two pillows
that put you about in the middle, the spine
in a straight position.
- [Brad] Or one pillow.
- One pillow's not enough.
- That's not enough?
How about, what if you got one thick one?
- One thick one might do it, this one's pretty close.
I would say, you know it all depends on your shoulders,
how wide they are, so this is matter of comfort.
Some people take their hand-- - Sure.
- This probably isn't the best thing, to be honest with ya.
'Cause your shoulders then, flexed and everything
all night long.
So you know, you gotta figure out what you need.
- Sometimes you can fold the pillow in half.
You'll know 'cause it's gonna feel a comfortable position.
- Should we talk about the shoulder position?
- Oh, right yup.
- So how about give me two pillows, Brad?
- Two?
Yeah.
- By the way this is a SleepOvation pillow,
this is a really nice pillow.
- Bob, it's got springs in it.
- It's got springs in it, yeah.
My wife initially said she didn't want one of these.
She liked her old pillow.
Now she's crying for one.
- [Brad] Oh. (chuckles)
You're gonna make her wait.
I'm gonna make her wait, you're damn right
I'm gonna make her wait. (Brad chuckles)
Okay so, if you're having shoulder pain,
which my wife is having right now.
And we just had to do this.
So she was waking up at four o'clock every morning,
with pain, so I said, did you try the canal yet?
She was yeah, I got a thick pillow here
and I'm taking the pressure on my head.
I said no, you don't listen to us do you?
(Brad chuckles)
What you wanna do is you need a smaller throw pillow
and I went to the other bedroom
and I got her a small throw pillow--
- [Brad] As a good husband should.
- And we created a canal here.
- Right there.
- So now when I put my shoulders through there,
I'm taking pressure here and here
and I'm taking pressure off the shoulder.
We did this, she slept all night long without any problem.
So a happy wife happy life, the whole bit.
- [Brad] I hope you didn't say, I told you so.
- I didn't say that, I've learned a long time ago
not to do that anymore. (Brad chuckles)
So I actually sleep like this
even though I don't have shoulder pain,
I've had shoulder pain in the past,
I sleep like this preventively.
- [Brad] Preventively.
- Now you don't do this Brad, do you?
- No, but we can show the other thing--
- The other alternative.
- Right, right.
- So the other alternative is not sleep right
on the point of the shoulder
but roll back a little bit like this.
So you're kind of half
on your shoulder, half off your shoulder,
half on your back, half off it.
- Kind on your scapula or shoulder blade.
You'll feel the difference on your shoulder.
I do wake up and I have that shoulder pain,
it's like, maybe I should try the pillow thing
that Bob's has been-- - You're as bad as my wife!
- I know, I know--
- Well let's keep that there Brad
'cause we wanna show sleeping on the side right?
- Yeah. - Like for the back.
- Oh yeah, yeah, yeah.
- So this might even be better to show this way, Brad.
Is if I'm on my side I'm like this.
Especially if you have wider hips.
The back is gonna start to sag here.
And if you have wider shoulders,
you wanna show what I mean by that, Brad?
- Yeah, so what happens and this happens to me,
I have a hard time sleeping on my side for more than five
or 10 minutes because I've got broad shoulders
I don't have the broad hips
but anyways my back sags right here and everyone's does
because there no support,
you have the rib cage here, the pelvis here
so the tendency for a sag in the mid-back
so if you have some kind of back problem,
that can be irritated.
So what you can do is you could take a sheet or a towel roll
and you put that around your waist
to fill in that gap
so that there's something to support your back
so you don't get that sag there.
Now we're white on white here
that doesn't show up very well, Bob.
They do make, this is actually a sleep roll,
literally made for this exact same problem.
And can you wrap that on? - Yeah, sure.
Now that's made so you can tie it
in front and you sleep with it all night long.
And it also works double, not only for sideline,
but for laying on your back, it supports the lumbar spine.
- Yeah, so now, my back is supported on my side
but like Brad said, I roll on to my back
it also gives me some support there.
I would definitely try a sheet first to see if it helps.
I wouldn't buy one of these
until you determine that I actually does help.
- And you can roll it up
to different thicknesses depending on what fits you.
- I'm assuming this is gonna help people again,
maybe who have a little more buttock on 'em you know, Brad?
- Sure.
Because if you have a larger buttocks,
your back's gonna sag even more when you lay on your back.
The same when you're on your side, it's gonna,
- Sure.
if you have wider hips, I would definitely recommend it
for that type of person.
- Stay on your side. - Oh yeah we've got the final.
- We got one more trick here
- Yeah, we got one more trick.
Here I'll take this off.
- Oh Bob, why did you tie the knot?
- I made a knot, I know, what was I thinking?
(Brad chuckles)
- All right, I'm gonna actually go on this side again.
- All right.
This is very simple, if you're laying on your side,
you have any problems in the hips or knees,
just put a pillow between your knees.
Very comfortable, very simple to do.
And there it is.
- They get a little warm during the summer.
And that's why I actually bought one of the wedges.
- Oh, you did? - Yeah.
But during the winter it actually feels good.
- Sure.
- The things that I do, I definitely use the
- Canal. - Throw pillow.
And I use the pillow between the legs.
I got kinda thinner hips and thinner shoulders,
so I don't need the back one.
- Sure.
That's all for
the one sleeping position. - Just the sideline.
- So we did extend that out quite a bit.
Second one is much shorter, the second position
you shouldn't sleep in is prone or on your stomach.
Now, we gotta clarify this we could say,
you can sleep on your stomach but for not--
- For more than 20 minutes.
- Because it puts the neck all the way in one direction.
- Look at that your neck is turned all the way to one side
or all the way to the other all night long
if you're in this position.
And that's just, joints don't like to be
at end range for a long time.
So I do, I will occasionally, Brad, sleep on my stomach
but it generally is only like 10, 20 minutes.
- Sure. - I mean,
I won't go any longer than that.
- Right, and that's as long as I sleep on my side,
I go for maybe 10 minutes and then I go to my back.
- Well, 'cause your shoulder hurts.
'Cause you don't use the canal.
- Well my back hurts too so.
- Oh. - Yeah.
- But you also, sometimes people when they sleep
on their stomach they put their arms
up overhead. - Oh yes.
- And that's also putting stress on the brachial plexus.
- Right, exactly.
- You've got problems of that too,
your arms go sleep and you wake up.
One time my arms fell asleep and I woke up,
they were both asleep-- - He always tells this story.
- I know and I tried to turn the alarm off
and the alarm fell off the bed off the counter--
- It would've been a great Instagram.
- Yeah, it would've been a great Instagram.
- They eventually came back. - They didn't have it
back then.
All right.
- We got our favorite stories you know?
- Well this video, I don't know if it's any shorter
than our last and I felt we were gonna shorten it up a
little bit but, anyways, we got good information for you.
- All right remember, Brad and I can fix
just about anything. - Except for--
- A broken heart. - There you go.
- But we're working on it, day and night.
Night and day. - Say no more, say no more.
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