- Hi folks, I'm Bob
Schrupp, physical therapist. - Brad Heineck, physical therapist. - And together we are the most famous physical therapist
now on the internet. - Well, in our opinion, of course, Bob - Hey Brad, this is a subject
that's kind of near and dear to me, my daughter suffered from headaches for an entire year. - Okay. - And she was at college,
so she wasn't telling me about this. - Right - But anyway, so we're gonna deal with waking up, when you wake up with neck pain or a headache
and what possible solutions you can try. - She wasn't studying too hard. - She was studying too hard.
(Brad laughs) I think, I think that was part of it. So, alright these are
some simple solutions. The goal is when you're sleeping at night you wanna support both
the head and the neck. - Okay. - So we're gonna show
you things you can try without spending any money first. - Okay. - Alright, so first you're
gonna take a pillow. And what you're gonna want
to do is use a roll towel. And what we recommend is a towel
that's about 20 inches long or so, and you just fold it in
half and then you roll it up. Now you can. - You snap someone with it. - You can snap someone
with it or you can stick it in the pillow, which is
what you're supposed to do. - Okay. - So I stick it in the pillow, wrong side Brad I'm not gonna get it in there. - I, I like this idea it
doesn't cost you anything. - Right. - I can just try it and see what happens. - So that's gonna go right
where the gap in my neck goes. So if I'm laying on my side see that gives support for my neck. Cause that round, right? - Yeah. I get it, Bob. - All right. And the same, if I'm laying on my back. If I'm laying on my back,
it's gonna do the same thing. It's gonna fill in the gap here. - Well why don't you lay down, let's, can you get on that, Lonnie? So here it is. The round part is right
here under his neck and you just, you have to
might adjust a little bit to get there. - Yeah. The thing is what I found, this wasn't quite enough for me. What I did is I actually took a towel and then I took a pillowcase
and wrapped it around there. And that was just enough. It's a very personal thing, Brad. It's gonna be different
for every person, you know, depending on head size and neck size. So you're gonna have to mess
around with it for some people, maybe you can even take a bigger towel. I don't know? - Right. If you're a man and
have broad shoulders like me, well then you need a larger one. But if you're a smaller, petite person - Like me! (Brad laughs) - So, okay! That's one possible solution is to actually put it right in the pillow. - Sure. - McKenzie, and we're
just gonna name drop here. Good, fantastic therapist,
no longer alive, but great therapist. He would take the role of towel and he actually has you put it around to the front and pin it in
the front or tape it in front. And this way, no matter
if you laying on your back or on your side, it's
always supporting the neck. - Right. All the way around. - It's always supporting the neck - That way, when you're
rolling around sleeping without knowing where
you're at is his time. - Mulligan, on the other hand, is another great therapist
from New Zealand. He would take, he would just
have you take a pillow case and he has, you fold it in
half, and fold it in half again. And the same thing, you
put it around your neck. And he said, he's had a
lot of luck with this. So it kind of doubles up. - And you pin it. - And then you pin it or tape it. - Not too tight. - Yeah. That's a good idea. And again, it's gonna give you
just a little bit of support but enough that it's gonna
stop your neck from turning or twisting or bending in the middle of the
night, get some support. - Right, so you're not laying like this for two hours and you
wake up with a sore neck - Right. Now, that's that's the
stuff you can do for free. - Sure. - Now let's start going into the stuff you can spend a little money on. - I've got one more thing for free Bob. - Oh good. - Well can you move, please? - Yes. - Yes, absolutely. Okay. The simple thing to do,
can we put those down there? If you're a side sleeper and
you've got a thin pillow, two pillows or simply
just fold this one in half and then you're on your side. - Perfect. - Or roll your back. You want to keep it flat, and sometimes that's enough. I had one person, she was
sleeping with two pillows, and she slept like this
and she had headaches. - Right. - I said change that,
took care of the problem. - Yeah the whole idea that
Brad was trying to show there is trying to keep the
head right in the middle. Not, you know, not forward
like this, not back like this but right in the middle. And the same thing when
you're on your side, you need a little more pillows right here. Otherwise you're gonna be like this. Or you're gonna be like this. So again, it's all individualized. Right Okay, let's start going to some products. You can actually buy a cervical roll. That's what it would be called. C-E-R-V-I-C-A-L cervical roll. And this serves the same purpose. You just actually would
slide it right in the pillow. - Same thing as with the towel roll except they work a little nicer. - Yeah. They work a little nicer So they're nice consistency as far as the density and they
they just are gonna work better than the pillow. - And they're not too
expensive, 15 bucks or so. - Now the the second thing you can do is you can buy a contour pillow. And what's nice about these, we're gonna do a review on these. So I'm gonna link that right here, Brad. - Sure. We can watch that. We're not gonna say much
about them right now except that it's the same thing. You gotta, they're really
gonna be individualized. You gotta, you know, depending on density but you can see that they got the the roundness here for your cervical spine as you lay on your back. And it also has a thicker spark part. So when you lay on your
side, it works out better. - So you could lay on
it like this or flip it - Like that. - Oh yeah, yeah exactly. - Depends on how thick your shoulders or wide your shoulders are. And then to go on your
back is what you were.. - Right, Right. So those are something you could try. These are about, they
were both close to one was like a little over 40, one
was a little less than $40. - And it's got that
memory foam, we call it - Yeah. One is memory foam. The other, you know,
they all have memory foam I think is a appended name, I think. Okay. So the final thing you can do, Brad, is if you have a pillow that
actually has feathers in it or kind of foam bits, you can shape these. Like, this is one of those, I don't know what's in this one. I'm guessing that's probably foam. - Sure. - Cause this is in, in
our therapy department but you can actually
shape it like this and you can create that little foam role support for you neck. - Sure. - So if you already have
a pillow that's that fits that description, you can
just jump right into that. - Okay. - So those are the solutions. We add some exercises too,
to do for the headaches, which we've done in other videos. I'll see if I can link that
up too, cause I'd have to find that one. But those are the things you wanna try, again it worked for my daughter. Took them right away and
she hasn't had them since. - Right. And what else have we
got to say about them? What have we gotta say about the other? - Oh yeah, that's right. You know, we can fix
just about everything, including headaches - Except for a broken heart,
but we're working on it! Panel over here. If you're still watching,
this is important. Yeah, bring it over here. Here, we got bone apart here, and here we got his heart. Now you'll notice this
heart's a tall, skinny one. It's for taller people. Now you go ahead, Bob. If that baby rips and it
breaks, you gotta broken heart. Yeah, we decided last
time we used duct tape but we're thinking that
didn't work so good. We got some glue stick. Here, let's get that on. - Thank thank God that bone
part gave us the glue stick. He was holding it. - This is a tough heart, it's broken look at the wrinkles in there. All right, let go Bob,
let's see what happens. - All right. We got problem. - No good, we gotta work on it some more. (Bob laughs)
