Get Your Spine Back in Place in Less Than 60 Seconds

[Music] hi folks I'm Bob Shrum physical therapist at antique physical therapy are the most famous physical therapist on the internet in our opinion of course yes I'm feeling strong like Bowl myself alright today we're talking about how to get your spine back in place in less than 60 seconds Oh 60 seconds so this is kind of a chiropractic term I would say weren't you that your spine goes out I don't know that we say that so much right yeah we don't disagree with it we're just saying that you know we're gonna show you some ways you can do it without manipulation right your spine realign really a good maintenance program to keep your spine healthy yeah by the way if you're new to our Channel please take a second just subscribe to us we provide videos how to stay healthy fit pain-free and we upload every day and just starting today if you haven't noticed already we're giving away on Facebook Bob and Brad you actually go down in the description below here on YouTube sure and we're giving away some foam rollers hey these are some nice tools very simple you can use them at home these are real nice ones it's gonna be green it's gonna be the standard density but we're giving away three of them so okay your name an email and you'll be in the contest and we'll ship them right to your house yep that's right that's a good deal alright so let's get started Brad we're gonna start talk about the spine here so the spine if you want to put it in the position where it's locked in place and less and and and it's not gonna be vulnerable to injury or you want to have can you face that way Brad oh sure your better side so yeah if you got if you look at it on a human being here he's got a slight curve in a slight curve out a slight curve in the spine was designed to be the strongest when it's in that position so I'm gonna show you on the spine now yeah slight curve in slight curve out and slight curve in when it's in this position that's how the bones were designed it's locked in place the facet joints are in place yeah and everything is as I knit and actually good has a little give that's why it's curved in acts a little bit like a shock absorber as well so it's a wonderful design and you know we got to keep care of it I think you've created the God for that one a little bit now if you lean forward like this and and yep and slouch like this now it's not locked in place now things can go out of place yeah now you can have the sets you know turn and you can get stress on the disc I mean it's just a bad position for the back right it's not near stable so in this position we don't want to put a lot of you don't want to be lifting you don't want to be twisting with a lot of force because that's when things go Bob you got a nice little plane you know there's seven cervical vertebrae there's 12 thoracic and there's five lumbar so again you know when you're straight up and down and vertical that's nice and solid but as soon as a bent sparked a little bit like this well if your back goes like that it goes it goes out trouble alright I just wanted to give a little visual for that so what you gonna do all right let's go we're gonna go right they're gonna stop at the start at the top of the spine and go right to the bottom you first want to get your neck back in place and Bob before we go any farther I do want to mention that we really we've developed these this theory in concept concepts from Robin McKenzie he's started a back system back in the 60s and he's if the worldwide systems here's two of his books for the patient for the layperson one for your neck she wanted for a back and we've got them in our links on our favorite books right and there are like 10 bucks apiece but the things we're talking about here are in these books and they're very well received when I came up with these concepts so why don't you grab a chair bring it yes and we can show ahead go ahead to show you want to shoulder chin tucks sure you can do a chin tuck standing but we find that it's most effective in a seated position and if you have a backrest about like this you're gonna get yourself a good posture often times we end up with our chin forward so we want to reverse that and get that neutral position Bob was talking about by doing a little chin tuck now you don't have to push in with your finger like that but you can give a little overpressure so if your neck is out as they would say you can actually get it back in place by doing some of these chin tucks especially with overpressure right now you're not gonna do this if it creates a lot of sharp pain you know then you need to you know look at something else but if you gently work at it and it feels better after repetitions like four or five repetitions and by the time you get to ten I'd probably stop at ten give it a break and if it feels better after that you know things are doing the right right motion all right Brad when I take over the bandage here yeah I think so you know and I promise that people can do this in 60 seconds you do ten of these you're then gonna go to the mid-back because a lot of times that gets out of whack when you get into this position right or if you're slouching in your chair like this really not uncommon to be like this a lot of people tend to sit that way so what we're gonna do is we're gonna go ahead and get the back mid-back back in place you can you can just do it over the back of the chair you can go like this and lean over the chair and get it back in place that way pressure on pressure off same things apply you don't want to have increased pain right should often feel better you can also take a ball which we're big advocates of especially if the chair doesn't hitch if it's too high of a chair or too low or too low of a chair may not work at all but if it's a high chair then the ball really works well and then we're gonna go ahead and do some extensions this way the different levels oh no they don't you can see it alright so why am i back just cracked right there you know it just got put back in place because I was watching too much there alright the final one is gonna go ahead and do the low back now you can do this especially if you're trying to do it fast and to do it within 60 seconds you can actually do it standing and you can just put your hands right where the pelvis is here and you're gonna bend back and we have a lot of people do this after they do a heavy lift sure like if you lift something heavy the first thing I do is I reverse and go back like this because it can help take away the effects of that lift right and sometimes I'll have people do it before they lift yeah and after just two or three repetitions you don't have to you know it's been 20 minutes doing it you don't want to and you can go ahead and if you want to you know actually for the mid-back and low back you can actually take this you can work the mid-back here doing extensions there or you can get the low back why don't you turn the other way Bob so they can really yep so we're getting that support now you're gonna adjust that where it feels good because there will be some times where like oh there it feels okay then you move it up an inch or two and all of a sudden it feels better and you get more motion without pain then you know you're on the right spot so I'm just going to show you in 60 seconds Brad you can go chin tucks three four five six seven eight nine ten mid-back one two three can go different ways four five oh yeah put it on hold in there we're having stretches those shoulders I'll kill ya there's more benefits than just the back nine ten and then we're gonna go ahead and do standing ones there you go you want this butter sure one two yep he's walking anyhow up as you go hor hit different levels yeah live hey can you go up a little higher like this seven eight no you're at 58 seconds behind I got her yeah alright well I don't want to be lying on film here yeah well how many times did you you didn't really tie me know I didn't I was just kind of guessing but there I'm sure there's gonna be some comments it probably went sixty three seconds all right well we did our best so thanks everybody for watching take care you

Channel: Bob & Brad

Views: 153,897

Rating: 4.9067225 out of 5

Keywords: family friendly, physicaltherapyvideo, famouspt, bob schrupp, brad heineck, famous physical therapists, physical therapy, Bob and Brad, back pain, pain (symptom), trigger points, self massage, back pain (symptom), health (industry), neck pain, low back pain, stiff neck, mobilize back, crack back, athlean x, jeff cavaliere, how to lose weight, back exercise, back exercises at home, back exercises for back mussel, bud back muscles, lower back pain, back folds fat

Id: -I00cQPoEIg

Length: 8min 27sec (507 seconds)

Published: Sun Dec 09 2018