♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists on the internet ♪ - Hi folks, I'm Bob
Schrupp, physical therapist. - Brad Heineck, physical therapist. - We are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- We just had lunch, and we're ready to go, right Brad? - Yes, all revved up. - We're gonna talk about
tight and painful neck, two never do exercises, and
then plus three best exercises. - Right. - We got it all, right here, folks. - Exactly.
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- Do they still sell that? (laughs) - So Bob, this is something
I was thinking about the other day, and I
had a patient come in, and she said "I'm doing all
my stretches, and stuff." She grabbed her head, and
she'd go "I'm doing this one." And, she showed me a few other. I thought oh my--
- Oh my gosh. - Yeah, because as a
therapist, I think you and I are in the same boat, necks are generally, I look forward to having
someone with neck pain, or shoulder, because
usually you can show them some nice things that
they haven't done before, and the pain goes away quite readily, and within a few, couple, three visits, and they're happy, they're on their own, taking care of themselves,
but I have never, ever given anybody this--
- That stretch. - stretch where you flex forward, and you pull, with the
idea that your gonna stretch these muscles out. That's not the right way.
- Yeah, you're really putting the neck at a risky position. You're in full flexion, and
you're weighting the spine, 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. - The thing is, there's
some people, particularly that think, well, if a
little stretch is good, maybe I should really pull on it, and it's just, that makes it even worse. - It may even be causing your pain, even if you don't feel it at the time. You might have a short-term feel good, but it's not the long-term feel good. Yeah, the second one that is the worst one--
- Never do. - Is, people will do it, well, you need to stretch
your neck to the side, which we do agree.
- Right, 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 ahold of their
head with their hand, and they just stretch it quite, and I'm not even 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 they are, and that's not--
- Again, that can also... Sometimes, that might even make it worse, because sometimes when the pain's here, you actually wanna move the neck this way. - Yeah, yep. - 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 as a? Yeah, you're showing that one.
- Yeah we're gonna get to that.
- I'll show it then. - So, those are the two big ones. Never do it, just put
them off to the side, no matter what your gym teacher says, or whoever tells you. - (laughs) From the 50's. - Yeah. (laughs) Okay, now the good exercises, and we've done this one
14,827 videos already. It's the--
- Chin tuck. - Chin tuck, so the chin goes in. 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 muscles stretching." I said, "Perfect." So, do chin tucks.
- So, you're not going down, you're not going up, you're
just backing the truck up here, and what's nice about this--
- See he'd be first to his head is the truck,
like the cement truck. - (laughs) It's full of cement. Right, ready to be dumped. - So, it's this. - But, what's nice about this, is it's very easy to do anywhere you are. I mean, you could 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 a... It not only stretches, but
it's a good posture check, because if you find out you do that, and you move back, then you probably had a little forward head going on. So, it's a good way to--
- So, you know, five to 10 repetition. You know, it's 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
to start out with, with a towel roll. And Bob, I wasn't prepared for this. I should--
- Yeah, we're actually... We have, I think gotten
to the point, Brad, where we've seen enough patients where, I almost, every person,
I start now with a towel. - Yeah.
- Do you know what I mean? Very, very few people can start by just working back right there,
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 towel really helps it, make it more comfortable.
- Yeah, he's pulling on the towel too. He's not just--
- Yeah, I'm not pulling hard. - Yeah, just giving some--
- Get the slack out for support. And, we do this, and we're gonna do that. Now, this, I don't think
you have to do it 10 times. You can, if it's feeling good, but if you're doing a maintenance stretch, or three to five times, and
then do it throughout the day. - You can move the towel,
slightly up and down too, depending on where you're working at. - Depending on where your mic set is.
- Yeah where your mic, microphone stops.
- You probably don't have a mic on your head. (laughs) - But yeah, up and down,
and you do at the location that feels best, or you can
get the most range of motion. There is one precaution,
on this one I must say, if you do feel, actually any of these, but this would be the one I would suspect, is any dizziness or lightheadedness, that's the red light, you stop doing that. Do not do that one.
- Also, pain. I mean, you don't wanna have... It's okay to have a
slight bit of discomfort, especially if it feels better afterwards. But yeah, no sharp pain whatsoever, no dizziness, no lightheadedness. Those are things that... That is one time when these good exercises are not good.
- Right. - I have not run into that very often, especially the lightheaded or dizziness, only once or twice in the last 20 years. But, pain, because our neck is sore, then I went to another exercise. So, yeah, thanks for bringing that up Bob. And, the last one, is actually one of the never do exercises, but
it's hard to do it properly. So, the first thing I would say, Brad, is do a chin tuck before you do it - Sure. - I mean, because--
- So, I'll do it this way.
- Yeah, if you do it... If your head is forward, and you (mumbles) now you're really making things worse. - Yeah, your neck's out of, is not in neutral position.
- Out of alignment, right. - So, you wanna get good
posture, tuck the chin in, not real far, but so you're
good relaxed posture. You wanna show it from that angle? And then, with your finger tips only, actually two fingers is
enough, two, maybe three, gently stretch. - Yeah, it doesn't take much at all. - No, all you wanna feel,
is there's scalene muscles. It's a really small, flat,
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 finger tips, hold it for three to five seconds, three times each direction,
and then that's it. - Yeah, that'll do the job, and again, make sure you have the chin tuck, because if you're forward head, it actually could be
creating your pain again. - I do wanna 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, 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 three to five seconds
- Yep, Absolutely. Along your jawline there,
and give it a little push. - Breathe, and relax with all these, and that'll get that neck loosened up. If any of these... If all these create sharp pain, or make pain down the arm, you're gonna need to see somebody. Ya know, see the doctor, or a therapist. It's not a home thing you can do.
- Yeah, the more the pain travels down the arm
the worse it's getting - Right, I mean, you got a pinched nerve. - Yeah, 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. - Exactly. All right, good luck with these exercises. - Adios.
- Be good to your neck. - All right.
