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3 Stretches That Have Helped 80% of 5,000 Back Pain Patients - YouTube
Channel: Bob & Brad
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[Music]
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hi folks I'm Bob Shrum physical
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therapist a tiny physical therapist is
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that we have the most famous physical
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therapist on the Internet in our opinion
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of course by Brad we're talking about
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one of these three stretches has helped
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80% of 5,000 back patients that's a lot
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of people right and we know because we
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treated them yeah we treated all 5,000
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and that's a conservative estimate we
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just figured that we didn't want out
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exaggerated and go above all right we've
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probably have seen way more than all
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right because that's 20 years of my
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professional life and Bob you got 30
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years we honor 50 100 years and 50 okay
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so let's go and get started but before
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we do oh yeah in case you are new to our
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Channel please take a second just
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subscribe to us we provide videos how
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stay healthy fit pain-free and we upload
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everyday also show them to sign all that
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the sign walk up there ah if you haven't
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already please go over to Facebook and
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like us because Brad and I asked
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children we're not liked and we're
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trying to turn things around and you can
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see it's Bob and Brad you go
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facebook.com slash Bob and Brad we do
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get a lot of questions on the comments
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with that so yeah okay three the three
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I'm going to show you the three
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exercises first okay three basic
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exercises and then we're going to tell
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you in which instance you should use you
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know the particular extra sir
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because depend on what you have one of
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them you know one of them is gonna work
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better than the other sure so let's turn
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off with the first one Brad I'm gonna
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just go ahead and do it
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these are prone extensions and this is
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actually one that you're gonna use for
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about 80% of your patients sir or for
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80% of the people out there you start
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off in a prone position here I'll go
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into more detail a little bit later but
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you're gonna lay like this and then you
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can after a while you can get up on your
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elbows like this and then you're
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actually gonna go ahead and put your
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hands underneath your shoulders and
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you're gonna press up like this but I'm
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not bringing my pelvis up so get that
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down and I'm gonna be working on this so
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you're working on the range of motion
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through the lumbar spine again you're
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gonna do this as you do more you should
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feel better and it should you get more
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ring
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emotion I just had a woman yesterday
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with I mean she was in severe pain I got
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her down she laid down on the plant that
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she had a pill actually should we need
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to do that but by the end of the session
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she was doing these much better walking
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straighter brands mention is sometimes
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we start with a pillow underneath them
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so they're actually even less bent right
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and then eventually we pull the pillows
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away right so next one I will go ahead
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and flip onto my back now this is knee
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to chest so we're gonna go ahead and
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we'll start usually with a single knee
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to chest and usually you stretch both
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sides and then eventually gonna work to
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the point where you do double knee to
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chest right and you're gonna kind of do
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pressure on pressure off pressure on
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pressure off and again we're looking for
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the same thing we're looking for
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improvement in the pain right if you
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should feel better by the 10th one
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better range of motion and and this one
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what's going on it looks like we're just
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bending the hips but what actually has
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happened is the low lumbar spine is
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actually flexing and getting to stretch
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actually just the opposite of the one on
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your stomach so yeah we can show you a
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few details on how to make it because
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some of you probably would have trouble
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doing this even we've done it with
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sheets or belts or different ways to do
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it yeah I just ranted that this week
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where the woman was unable to be bring
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her knees to her chest even in her arms
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were sure she had a long torso short
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arms and so we had to you know do
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something to my I've had the same
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instance this week Brad the same same
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thing well what if it's the same patient
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anyway so next one this is the one that
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almost everybody can do you can just
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well we call them windshield wipers you
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call them Twistys and trunk rotations
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now I use this actually for a lot of my
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hip patients too sure it's a great way
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to get some motion in the hip but you're
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also getting motion in the back you know
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some laughs just a right I don't know if
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I can move this so we can get fun is
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this our viewers now looking at your
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feet need to be close together and your
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knees have to be gently touching you
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know just it's a gentle exercise and if
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it hurts to go this direction start by
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just going the opposite direction and
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work it that way for a while and then
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you can go back there and see if it
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feels better I mean oh you had a patient
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I'll use this on last week too you could
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just tell that we use these a lot and
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they're they work well yeah yeah that
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one's kind of a real safe go to one sure
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I in fact that is one where you know
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even when I have them do the other
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exercises I often throw that one in
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there too because easy to do sir and
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these are exercises we actually
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recommend that you do with them quite
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often right and at a minimum I mean I
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usually tell them three times a day but
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if you want to get to more of an optimal
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level a lot of times it's every hour
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yeah if you have good success of them
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man you've got to stay after them so you
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got to pick out the ones that work for
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you and then you know they should feel
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good when you're doing them and after
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you're done today you get up and walk
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around and saying yeah I do feel better
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now it consistently is that way you know
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even if it doesn't feel that great when
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you're doing but if it feels better
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afterwards
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immediately afterwards they're still
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probably appropriate if they feel worse
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afterwards even if they feel good while
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you're doing them I wouldn't do right
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it's got a you know it's got to feel
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better the result needs to be better
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yeah all right let's talk about the
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first one so prone extensions are where
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I was laying on my stomach and pressing
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up there's that's a McKenzie technique
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and there's there's people that tend it
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tends to work with better and theirs
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they actually have nine different
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questions they ask you and if you do at
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least four of them yes to the least for
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him I would give this a try sir so did
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you want to mentions Sam here you're
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putting your hand on it well I would
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just wanted to make sure he wasn't left
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out with he wasn't here for the last few
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videos you got to make the joke tall
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Brad might be weight for the exercise
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anyways here we got Sam and he's got his
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prescription sunglasses on I don't know
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if you can see that but there you go we
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don't have anybody filming us today so
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we're doing this solo all right first
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thing this may be appropriate for you
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the extensions if you have at least one
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period in the day even ten minutes say
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you don't have any pain if you have pain
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constantly this may not be for you I
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mean if there's no mirror you lay down
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your still pain there's pain 24 hours a
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day
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you may not get any help from this if
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you have pain above the knees you're
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more likely to have success you may have
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success even if it goes below the
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pyramid above the knee if it's worse
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after bending and or like making the bed
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or vacuuming or gardening or I always
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like this one
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after you're done laying concrete I've
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laid concrete have you later oh yeah
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yeah so I guess it's not that funny but
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it's not I don't think the average
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person so if it's worse after bending
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this the opposite may actually help the
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extending back sure so okay is it worse
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in the morning and better after you know
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about half hour getting up so that's an
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indicator that movement is helping it
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sure and that's always a good sign is it
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worse when you're inactive as opposed to
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being when your movement that kind of
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follows the same thing you know if you
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if you just sit around and it gets worse
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versus if you get moving it feels better
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this is gonna tend to help more what's
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this the extension oh yeah yeah I was
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just clarifying cuz I we're still on the
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extension you don't mean the ones that
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you laying on your stomach in you're
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pressing out if it's better with walking
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yeah this is more likely to help right
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yep if it's better when you lay face
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down now this may be it you know when
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you lay down first it may not feel good
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you know initially it may take a little
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bit yeah well it starts to feel good and
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like I said you may have to start with a
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pillow but eventually if it starts to
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feel better this way it's a good sign
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that this is gonna help right I mean
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sometimes just laying on your stomach
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for a few minutes can relax it and make
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a difference yes if you've had severe
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episodes of back pain in the past in
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other words you've seen a pattern right
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the back pain comes on for a while then
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goes away then you're more likely this
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is more likely to help right and the
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final one Brad if it's worse with
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sitting or getting up from sitting right
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there's a good chance that this may help
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you end up but it's hard to straighten
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up that last part but usually it
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improves after you walk around a little
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bit good indication so if you have yes
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to four or more of those of the ones I
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this is a good chance you can do the
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extension obviously this is really
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appropriate for people who have a
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herniated disc a ballroom disc now that
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let's go to the next one Brad needs to
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chest sure who is this appropriate for
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well this might be good for well the big
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ones are stenosis and spondylolisthesis
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right which brad has and so you do
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something use something to a variation
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of this don't you double these attest
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yeah well yeah yeah you often do
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standing don't you that kind of bend
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forward well actually yeah we've got
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videos on for spondylolisthesis under
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our whole protocol for it that's why I
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don't want to get into cousin jump
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strong sure about the double needs a
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chest is definitely part of it the other
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one it might help if your pain is really
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purely from arthritis your gapping the
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fits and a lot of these overlap you can
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have arthritis spondylus thesis and
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stenosis all at the same time right
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depends on hold a lot of these are from
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your bones wearing out basic yeah so
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then the that that's basically the
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instance in which you're gonna I would
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not do knees to chest if you have a
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herniated disc or a bulging disc that's
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not where you want to do that actually
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can make it worse
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sure so I mean there's rare instances
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we're not but generally there's rare
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instances or towards the end of
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treatment you might right chest the
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final one then is the trunk rotations
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the twisties yep windshield wipers to be
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honest with you I have used them with
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almost everybody I mean they're just
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pretty Universal again you're looking
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for that the pain doesn't get worse but
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generally it's pretty a safe one to do
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it's really good for the elderly who
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can't get onto their stomach right and
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and can't bring their legs up very easy
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I mean it's so yeah I like it as a good
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universal one for hip pain and back pain
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so that's that one laying on your back
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your knees up and they're going back and
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forth
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they'll I've had times where it just
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hurt it was real painful as occasionally
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then you're not going to do it if you
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can sharp pain
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both directions you're not ready for yet
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you'll wait till things settle down that
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would be a pretty severe very severe
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problem do you want to grab like a tall
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Bradley scan show all the knees to chest
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a little assistance sure okay can we do
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this yeah that's okay
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yeah so when you're laying on your back
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and you've you had trouble bringing your
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knees up to your chest you know a lot of
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times they'll Brad and I do we just have
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them put a towel underneath like this
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and you can start off with the one and
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pull up like this right and and you can
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work on doing that get a stretch and
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then eventually you can go ahead and get
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both legs under there and then pull up
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like this and yeah Brad's got the
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stretch out strap there which works out
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really nice
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which here go ahead sure the reason I
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brought this I was it usually it's it's
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older people that have a hard time
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bringing their knees up not always but a
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lot of times and oftentimes they have
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arthritis weaker grip that's where the
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the stretch out strap you can put it in
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your hands and you don't have to have a
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good grip yeah
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all right we're gonna go ahead and
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demonstrate how to do the flexion with a
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towel
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so that's knees to chest while laying on
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your back there people were again having
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trouble if they can't use their arms to
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do so so you just get a rolled-up towel
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or sheet that or belt and you can start
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by doing single need to chest I go ahead
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and just grabbing on to the towel and
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then you can also go under both legs and
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give it a little assistance but Brad
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also brought out the stretch out strap
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yeah for people who have a hard time
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grippy cuz they may have arthritis in
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their hands or a weak grip this makes it
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quite a bit easier because there's loops
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every six inches you put your hands in
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one of those loops and then you don't
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have to rely on a strong grip to pull
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the loop allows you to just use your
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wrist and you still have all your arm
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strength yeah future use makes it real
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easy to do yep
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and we got those listed below in our
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Amazon preferred list sure you bet it's
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a good universal strap used for a lot of
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different things but again you can do
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pressure on pressure off pressure on
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pressure all right
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works out real well we've got a lot of
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videos on how to do all three of these
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sure I guess maybe not the rotate
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as much that's kind of mentioned here
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and they're bright but definitely the
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deflection and the extensions are just
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just keep watching us and it's all gonna
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come you all be physical therapists and
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another few years of continuous watching
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and get bored that kind of alright
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thanks for watching focus
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you
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