♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Together, we're the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about how to stop
neck and back pain at your desk.
Plus getting perfect posture at the same time.
- Right. And not only at your desk but as a
it kinda carries on for the rest of your life.
- And the rest of your day.
- The rest of your day. Exactly.
- All right, if you're new to our channel
please take a second just to subscribe to us.
We provide videos on how to stay healthy, fit, pain free
and we upload every day.
Also, go to bobandbrad.com
go to the giveaway section
'cause we're always having a giveaway contest.
This week, we're giving away a couple of booyah sticks.
- You can't go wrong with a booyah stick, can you, Bob?
- There we go! And we're actually gonna use it today
in one of our exercises - Yes!
- So you'll see what we mean.
You can find it on Facebook, BobandBrad.
Or if you want a short version of us
go to Twitter or Instagram,
60 seconds of Bob and Brad a day.
- There you go. Say no more.
- How can your day go wrong when you yig at that.
- Exactly, Bob.
- Okay.
- All right.
So, Bob, so many of us work at a desk for a living.
Or a good part of the day
are sitting in a car, all these seated posture things.
- Or even, just sitting and watching TV.
- Right.
- And I believe it affects your posture.
- It totally does.
- It affects your neck, your shoulder, your back.
Creating pain.
Pain that seemingly comes from nowhere
but it's there and it's real and how do we reverse it?
So actually, a good friend of mine is in this situation.
Just retired, workin at a desk for the good part of her life
and she's concerned about her posture
as well as some of these aches and pains.
So this is for you, Jean.
We're gonna--
- I was gonna say, did you back out on saying her name?
(cross talk)
- Yeah, no, I'm gonna say her name.
I know, if she gets upset with me,
that's the way it's gonna be.
- I think we're all surprised that Brad has a friend.
- Well, you know, it happens.
- It happens.
- So, what we need to do is, first of all,
look at posture and we're gonna start from--
- So is this a daily routine that she can do.
- Yep. And you know, I already saw her, we worked with her,
and I said, "I'm gonna make a video for you
so you can see these exercises"
instead of my scribbling on the paper.
- Gotcha.
- 'Cause I didn't draw any pictures.
This always works better anyways.
So, we're gonna do these two to three times per day.
Although we're gonna talk about some of them
that might be too aggressive
and you may only want to start one time a day
and build up two or three times a day.
- And I would say, some of the other ones
you could do more than two or three times aa day.
- Exactly.
- It's gonna be dependent on your situation
and how they feel.
- We're starting to babble now, Bob.
- No, we're okay. Let's get to the first one.
- So we're gonna start from the neck and work down.
- Sure.
- So, these are best, you can do these standing
but they're best done in a chair
and, you know, how many times
do we have to go over the chin tuck.
And we're gonna continue to do it for another 20 years.
- That's right. Until you're sick of 'em, to the point--
- Get yourself in a good posture
and do the chin tuck like this.
It stretches those muscles back here in your neck.
- For those of you who are new to our channel,
your posture is quite often,
one of the problems is a forward head posture.
And that not only corrects it and stretches it,
but it's a reminder,
you'll be working at your desk all of a sudden you'll go,
"oh, I need to do some chin tucks",
and you'll find out yeah, my head was forward.
And remember you're going straight back.
You're not going up, you're not going down,
you're just going straight back.
And I like to give a little over pressure sometimes.
- Oh, sure.
- Especially if I'm getting
the little pain back here or neck.
Headaches, I like to go ahead and do a little over pressure.
- Okay, we pretty much--
- We beat it to death.
- Right. Do that five to 10 repetitions.
Then we're gonna go to the shoulders
and there's a few options for this.
So it's nice in a chair.
Now this is where, Jean, when we were talkin
I didn't have a chair like this
but a nice office chair, I think you have one,
and you can do the W stretch.
Like this is one.
And pressure on and pressure up.
And remember you have to breath and relax with all these.
Five to ten of these.
Okay. Now the other thing you can do,
should we show them the ball one?
- Sure. - This is a bonus.
This is a bonus one. If you happen to have a squishy ball
around, this one, it just feels a little bit better
when you get it right between your shoulder blades
and you move it up and down as you want
and you get a little more exaggeration of my posture.
- What nice about it, you can hit the exact area
that you want to and we gotta give kudos to our cameraman,
(cross talk)
Mike came came up with it.
- That's exactly right.
- We'll have to call it the, I dunno, the Mike Ball?
Whatever, what do you want, Mike?
All right. Next one.
Now this is a real nice one, and this one,
- Really good for neck pain.
- Yep. And you have that neck pain that radiates down
in through the shoulders get a towel roll.
You can do without a towel roll,
but a lot of people find starting out with a towel roll
really is more comfortable.
I gotta get these glasses off! My Gosh.
Better put 'em up on that cupboard
or I'll sit on 'em otherwise.
- All right, I can do that.
- Down low on the neck, shoulders back,
breath and just let your neck go back and stretch.
Can you hear me, Mike?
This is kinda messing with my microphone.
There you go.
If you wanna go up like this that can feel better too.
But you're not gonna go back and hold it
for five or 10 seconds.
All as you need to go back is stretch and relax
and come forward.
If you do get dizzy with this, you're not gonna do it.
Jean did have a little issue it but it wasn't,
it was pretty minor.
- Don't go as far back, for one thing,
try it and see if you get less dizzy.
- You may have a little vertigo
that you may have to get taken care of.
Next thing we're gonna do is stand up
and we are gonna use the booyah stick for this.
You don't have to have a booyah stick,
if you just have a stick of some sort about five feet long.
And we're gonna go up like this.
Take a deep breath in and exhale
and go down behind your back like this.
And there's different ways you can put your arms
there's no definite way to do it.
But you're gonna feel a stretch across here.
And that chest, you're gonna stick your chest out
and then arch your back,
and you can work that,
and you can go up,
and you can do like five of these.
If it feels good to hold for a little bit longer
feel free to do that.
You could do a little rotation if you'd like to.
But all this is just workin that shoulder--
- Yeah, I even like doing chin tucks with these.
- Oh, sure!
- At the same time.
- It's a double. It's a bonus.
- And you're workin in this upper back.
You're getting two birds with one booyah.
- And don't forget this one. Where you put it here.
Now this one too you can go up and down,
and this is where it's nice to have something
that's slippery.
That's why the booyah stick is nice.
It slides in.
And then also might as well do a little extension
for the lower back like that.
There you go.
Five to 10 repetitions,
these are ones you could do all the time.
- That one really, kinda, emphasizes the mid back,
the thoracic area.
- Precisely.
- Now this next one is for the lower back.
- So we started at the neck, we did the thoracic,
shoulders, and now we're at the lower back.
- You wanna hold on to that, Brad?
- Oh sure.
- Alright the lower back, this is something
it sounds like, Jean, you may need to go into slowly.
If you never done these before, what I have found,
what you're doin is press ups.
You put your hands beneath your shoulders.
And what I find, people that are maybe a little older
and they haven't done these
is they actually push up like this
and their whole body goes up with it.
- Yeah.
- 'cause they're so tight.
- It's no good.
- There's no movement.
I just have them do like baby,
you call them baby press ups, right?
- Sure.
- Baby press ups. And have them work in to it.
You might do this, you know, direction for a week or so.
You know, just do the baby ones.
And then eventually you wanna get up to the point
where you get up all the way to the top
but the whole time remember the pelvis stays on the mat.
That's the key point.
- And you may not get this high.
- You may never get this high.
- Bob's been doing these for a long time, he's flexible.
- I've been doing them since I was young so I maintained.
You know, if you get up to this height even,
that's really good.
- And with these, 10, no more than ten is needed.
You know, five to 10 is a good,
and if you got shoulder problems
and that does irritate your shoulder, then that's an issue.
You can't do it.
You can do the standing ones possibly.
- I think you'd have to do the standing ones.
So there's always an option.
- So for anybody who has these issues,
it's gonna help your posture, it's gonna help the pain,
and it's gonna change your life, is what it's gonna do, Bob.
- Do you think there's anybody else out there
willing to be your friend?
- Yeah. Yeah, I'm gonna find one today.
(both laugh)
- Good luck to you, Brad.
(keyboard tones)