(upbeat digital keyboard music) ♪ Bob and Brad, ♪ ♪ The two most famous
physical therapists ♪ ♪ On the internet ♪ – We’re starting I guess. Hi, folks! I’m Bob Schrupp,
physical therapist. – Hey, and I’m Brad
Heineck, physical therapist. – Get the real famous physical
therapists on the internet. – In our humble opinion, Bob. – Today, we’re into the three mistakes people with bad neck– Three!
– pain make. This is very typical because
they don’t know the right way ’cause they haven’t been watching us. – Well, of course, Bob. – It may just be that. What’s making that noise? Are you squeaking?
– It’s my shoe! Yeah, my shoe. Oh, okay!
– My shoe’s squeaking. It wasn’t my neck. – By the way, if you’re
new to our channel, please take a second to subscribe to us. We provide videos on
stay healthy, pain-free. I’ll upload it every day. Also, join us on our social media channels and our website bobandbrad.com. There goes the foam roller, because we’re always giving something away and right now it happens to
be that we’re giving away two foam rollers by OPTP. Very nice!
– There you go. Very nice, nicely done. So, go to bobandbrad, go
to our giveaway section or go to BobandBrad on
Facebook and you’ll find it. By the way, if you don’t
wanna watch our long videos, on Instagram we have a
shorter version of ’em. – Right. For those of
you who are not patient– – Yeah, right! – and they don’t like
our talk or some things we babble on they say. – That’s true. – Okay. – All right, number one. What are the three mistakes
people with bad neck pain make? Number one, they sleep wrong and these are the typical
mistakes they make. Here! You wanna grab on to that, Brad. – Yes, I do. – So, if they sleep on their back, you’re trying to keep your neck in what we call a neutral posture. That means the ears are kinda
lined up with the shoulders, you’re not forward like this, you’re not bent to the one
side or the other side. So, if you sleep on your back, you normally should have a thin build because if you don’t, look what happens. My neck’s gonna be bent
like this all night long and you’re setting yourself
up for a bad day the next day. So, you wanna get rid of one of ’em and now look. I’m starting to line up the spine, everything’s a lot more comfortable. Conversely though, if
you sleep on your side, and we go this side Brad–
– Yeah. that’s my own fault here.
– That’s a great idea. – If you have only one pillow
and you sleep on your side, you got a big gap here
between the shoulder and the neck here. – Well, your shoulder
gets in the way. Yeah! – Yeah! So, you’re like this and now look, I’m bent like this. I’m not up in the middle, my
spine is not aligned again. It’s actually bent this way. So, you wanna actually use two pillows or a thicker pillow when– Sure.
– you’re on your side. This is probably a thick enough
pillow in itself, I think. – Sure. – This one is fairly thick. So, you know how it fills in the gap. – Right! – I’m not putting stress on
my neck one way or the other. Generally, as a rule of thumb Brad, now we’re gonna recommend that you don’t even sleep on your stomach at all either because when you do, what you’re doing is your
head is gonna be turned all the way one way– Right! – or all the way the other way and that’s putting your
neck at end of range, which is not comfortable and it’s usually not good for the joints. So! – Yeah, and we know there’s
people who are gonna say, “I’ve been sleeping on
my stomach for years” and there’s some people who can
and they’re just comfortable but you know probably
eventually it’s gonna– – A large amount of people
get headaches in their life when they sleep on their stomach
for a long period of time. I sleep on my stomach for brief times. – Yeah. – I mean, I’ll jump on,
you know, to the stomach for maybe 20 minutes–
– Right! – or a half hour at a time and I wake up and get
into a better position. So! – Because your neck is sore (laughs). – Because my neck is sore. I got a headache! – The other option is
instead of two pillows when you’re on your
side is fold it in half, so you don’t have to have two pillows and then that helps fill in the gap. – Sure! Yeah. – All right. – Our next one, number two. The mistake people make, you know, we’re a computer society now and especially with laptops or even iPads, they tend to – Brad’s
gonna demonstrate here! So, if you have a laptop and
if it’s at the level, yeah! Look what your neck is doing all day long when you’re working on it. So, hey! It popped on. – Hey! (laughs) All right. I get some work done (laughs). – So, you know, the
alternative is to actually raise it up. – So, even like this is. I’m still–
– You’re still too– Yeah!
– No good. Right! So, we’re gonna raise up. Now you’re probably don’t
have a self-adjusting table. Although you might, but we want to get– Now the screen should be about this level or even possibly a little higher. Right from your eyes, it should be middle or at the top of the screen, a level line from your eyes.
– Yeah! So, obviously– – I have good posture, of course. – Obviously that would be hard to use the keyboard like this. – Yeah! – So, you need to, you know,
obtain a separate keyboard, which they aren’t that expensive. – Right. – If there’s anything I could
tell students right now, this is probably the number one thing. – Right. – If I could put this on a
billboard, I would, you know. – Maybe we can do that some day. – All right. Maybe we will. – Bob and Brad computer posture billboard. – So, the same holds for if you have a really desktop, Brad. – Sure! – The same thing. You’re gonna want to raise this up. If you don’t have the money, just use some books or boxes
and raise up the screen and then go ahead and again
have a separate keyboard. – Yeah. – The keyboard could
actually even be on your lap if need be or there’s even those
lapboards that you can use. – Right. It can even be preferred. You know, this is much
better here than here. Down here. Right!
– Yeah. There you go. – So, there’s ways to
get around these things and it’s especially if you spend any time at a computer at all. This is really critical. – It really is a source
of neck and shoulder pain because you don’t get it immediately. It comes over time. – Right, and just sneaks up on you and then you’re wondering, where did that pain come from? Yeah, exactly!
– That nasty pain. Number three. The final mistake people is they don’t move the neck
in the right directions as an exercise. – Sure! So, the first one we almost
recommend with everybody is chin tucks. Brad’s gonna show it from the side. I’m gonna show it from this way and what you’re trying to do. One, you realigning the spine because you’ve been at
forward head like this and this is a good reminder to you to get your spine back into alignment. – Sure. One thing you must
do before you do a chin tuck is get your trunk and your
shoulders and your back in good posture. – Yeah. It’s not gonna
help to be like this and then do chin tucks. Right!
(Bob laughs) – Yeah. It’s not gonna work. – Nah! – As Brad’s gonna show you here, you’re not bending down, you’re not bending up. You’re just going straight
back and that’s stretching at suboccipital area there. – Yeah. Right back there and you’ll find there will be a few people who will not tolerate this. I do get to see that– Yeah, right!
– in the comments. Yeah, there’s a few people say, “Oh, it’s really uncomfortable”, and there may be some other
reasons that it may be. So, if that’s the case, if it’s painful, you know, you’ll have
to just avoid that one. But I guess to–
– But most people– – See a therapist then about it. – Yeah (laughs). Exactly. – At that point! Another common exercise
that works well for people. A lot of times people are
not working their head back this way into extension and
Brad and I have found that I’d say the majority of
people I start with is, Brad, I have to start with a towel. – Yeah. Now the red
things are just some tape on there so it doesn’t unfold for us, but you don’t have to do that. Just roll up a towel and put it on here and then lean against your
chair and relax and just– – Get a good posture. – Yeah, and the towel
can help pull it forward and I find often times
that people can feel much more comfortable with a towel. – Yeah. If they try it without, it’s just not comfortable. It hurts too much. Eventually you wanna work to the point where you can get rid of the towel– – Yeah. – once your neck has, you know,
stretched out a little bit, but you wanna go back further and further. It really tends to work
magic on the neck sometimes. It really takes away
some of these problems. – And it should be pain-free
while you’re doing it. You know, a little stretch, but if it creates pain you
may have something wrong. You maybe need to see a
therapist or something more, but typically for the average person, if you go gentle with it, it will be fine. – Now the final movement
I’m gonna show you is the one that – it’s
actually one that I like to do because when I do notes
and write I tend to flex to the left– The Forrest Gump posture.
– side. Yep! That’s right. From the Forrest Gump movie, where he and his child are sitting down and watching TV at the end right, Brad. – There you go. – And they both tilt the same ways. (Brad laughs) So, you tend to tilt one way. So, what I do because I’m
pretty flexible this way and I start losing motion this way, so I do a chin tuck and
then I bend to the right. Chin tuck and then I bend to the right. Chin tuck, bend to the right and, you know, for you
it might be chin tuck and bend to the left
but it’s amazing for me. This is the one that
takes away my neck pain. I had a dentist who was
getting pain all the way down the arm from a disc problem– – Yeah! – and this is the one, I think he was working like this– – Sure! – and he did chin tucks and to the right and eventually removed his pain. He thought it was a miracle. So! – Well, of course. – I mean, seriously,
when you’re dealing with severe pain and you use
just one simple movement and it takes it away. – Right! – You know, it seems miraculous. So! – It kind of is, but it’s
best physical therapy. – Yeah! Well, Brad and I used
to look for a miracle a day in the clinic. There you go, yeah!
– You remember that statement. That it helped to have one miracle a day and, you know, on a good
day maybe to have two and in a bad week you didn’t have any. (Brad laughs) – So! – We keep looking for it. – All right. By the way, if
you’re new to our channel, no – we did it already! (Brad laughs) Remember Brad and I can
fix just about anything. – Except for– – A broken heart! – Right! We’re working on it. And a bad memory (laughs)!
– And dementia! (Brad laughs) And dementia! We’re
gonna work on that too. So, thanks for watching. (upbeat digital keyboard sounds)