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Get Rid of Painful Stiff Neck with 1 Exercise - YouTube
Channel: Bob & Brad
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Bob and Brad the two most famous
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physical therapist on the Internet
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[Music]
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hi folks I'm Bob Shrum physical
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therapist Brad hi NIC physical therapist
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either we have the most famous physical
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therapist on the Internet in our opinion
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of course by they were gonna show you
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how to get rid of painful stiff neck
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with just one exercise right Bob we got
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a good some good information on this I
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think it's gonna help a lot of people
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just worked with three of your patients
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right exactly I'm trying to steal your
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thunder but if you're new to our channel
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please take a second do subscribe to us
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we provide videos on stay healthy fit
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pain-free and we upload every day also
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you want to go to Bob and Brad calm cuz
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we're not it starts tomorrow but if you
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go on the Bob and Brad you'll see it
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want a shorter version of us go to
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Instagram or Twitter we got a 60 second
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version of our show you go I got through
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it Brad yeah excellent job Bob all right
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thanks shall we continue
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yes all right so I neck pain is
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oftentimes associated with a stiff neck
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and not only that particularly had three
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patients had very similar symptoms and I
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we've heard these complaints over the
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years many times it's very common yeah
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oh yeah neck pain oftentimes refers down
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into the scapular area sometimes down an
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old iron
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yep shoulder blade here and that's what
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all three of these were neck pain down
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into the scapula or the shoulder blade
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area oftentimes one side not the other
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it could be both sides on all three of
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these people were limited with range of
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motion right and left rotation one side
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typically worse than the other and then
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say can you look up to the ceiling like
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this and all of them were like hurts it
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was a very typical right yeah and a lot
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of times they feel well because it hurts
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I shouldn't do it right and I had I had
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one one patient he's been taking his
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ibuprofen he's been doing some
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stretching day at it he had a TENS unit
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from another injury he tried he says
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nothing's working
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so I said well let's give this a go
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okay so now all three of these people I
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all their this is the same exercise but
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various options three variations sure so
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I'm just kind of holding hold with you
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and if you try one of these three
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there's a good chance that you're gonna
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increase your range of motion and
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decrease your pain
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yeah actually Brad I saw a study that
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was done all across Oh that if you
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increase your extension he also increase
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your rotations yeah
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so by the way you should we mention that
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if you should never do this if it makes
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you dizzy or lightheaded right know that
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you're gonna hold off then and you don't
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want to have a professional right you're
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gonna go in and seek some help yeah good
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point Bob the next thing is you need to
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have a chair with a backrest that is low
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enough now this one's just about is I
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wouldn't want any higher than this it's
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nice if it can go below the shoulder
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blades right just right below the
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shoulder blades this one kind of hits
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you right on the tip doesn't but it
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works because it rotated rotates yeah
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it'll work it's right on the border on a
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stiff back but it should be lower then
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yep one of these office chairs really
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work well they're little cushioning and
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afterload yeah they kind of work it's
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important that's why we want to
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emphasize that and then the repetition
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so we remember it is usually five no
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more than ten repetitions at a time and
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as long as the pain gets better and the
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motion improves you can do it as much as
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one time per hour and get rid of it I
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think that's a good point Brad because a
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lot of people think that I'm gonna do
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this my exercise once a day like I'm
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supposed to us like no you would really
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want to do this quite often I mean five
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to seven times five to eight times a day
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and that's where you're gonna see you
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know some gains made right there's one
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more thing I know you're interested you
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really want to start seeing the exercise
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but all these are absolutely critical to
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be successful is monitor your posture
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well you're sitting particularly at a
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computer watching TV in your car because
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if you do these exercises and you go
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back to head forward slouched posture
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it's just gonna it's gonna come right
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back one step forward two steps back you
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won't be on stay ahead of it
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so okay now I need to take my mic off so
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then you don't have to list the me talk
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anymore Bob gets to do all the time you
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say something Brad I'll I'll just repeat
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it oh there's something I miss right
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that'll be entertaining like a puppet
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yeah so because what happens is we're
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going to use a towel roll first it it
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binds up with what a wonderful world
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okay so he's gonna take the towel he's
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gonna he's gonna roll it up he's got up
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a quite heavy thick towel here and it's
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yeah I've just like the old days where I
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used to snap his buddies butts yeah so
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he's actually in this case cuz there's a
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couple ways you can do this but he's
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actually pulling down and and and you
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can work a little bit on the level that
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you're putting it but generally we just
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start right at the base of the deck and
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what you'll find is a lot of times
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without the towel you can't do it it
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just hurts too much and most patients I
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have have to use the towel to start and
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they always I always seem to really
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enjoy the fact that also they can start
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moving back and you may not be able to
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go that far to start you'll be able to
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go farther than without the towel but
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yeah just get get take the movement that
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it allows so you know maybe for a couple
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days you're only gonna go about fifty
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percent of how far you know the total
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amount but eventually you know you want
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to see if you can get further and
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further yeah so what brad is saying is a
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lot of times you start instead of just
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going back we start getting your posture
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correct by chin tucking tucking the chin
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in and then going back because what
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we're what we don't want is somebody
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going like this so that's why we chin
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tuck and go back so
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success with this we're not having good
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success with this in the next step I'm
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sorry by right we're gonna go to you can
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use a belt how about that
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hello and then you can use a belt
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yep strap there's cloth versus versus a
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shiny one okay these are sensitive all
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right so he's got I mean you could use a
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belt too I mean I've done it with a belt
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as she what Brad was saying is it's
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nicer if they're very thin because then
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you can really get onto specific levels
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of the neck and you can because
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sometimes you'll find out that it works
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out really well quite low sometimes it's
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better doing it further up and and so
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you can vary and figure out which which
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level actually works for you how do you
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know it's the right level it actually
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feels better I mean and the more range
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right it's gonna allow you to move
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further so right now Brad moved it up a
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little further and about an inch at a
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time and he's starting to pull down
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yeah but now he's starting to get more
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emotion alright so yeah Brad's mentioned
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that all three of the people he worked
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with
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there was definitely a specific level
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that worked better and one was up higher
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yes and I found yeah I found that myself
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sometimes but yeah a lot of times you
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normally the stress is at the lower neck
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but I I've seen it myself to where where
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sometimes are you getting feedback
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you're hitting the mic press okay and
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now he's actually gonna go the other
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direction and and this is a different
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variation the the joints actually are
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angled like this so he's gonna kind of
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go along with the joint itself and and
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then he's gonna actually when he's going
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back like this you see his hands are
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moving along with him he's not just
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doing this he's not doing this now go
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back yeah he's going with it the eyes
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are staying level with the fists or the
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thumbs so this is another variation now
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on how you can do it that's a good good
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cue so you said if you put the thumbs
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out they point right into your eyes and
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they should stay with with the eyes and
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again you can try different levels using
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this the center strap but this one you
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know I'd start with the thicker one got
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the mic here you start with the sicker
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one he's going back on and and then you
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keep you can try a sinner one it's good
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to often help okay can you hear me live
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everything's okay what was really hard
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Baba how I it's like I've had patients
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that can't speak our language I've used
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interpreters yeah and I think oh it's
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just terrible
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yeah challenging so you're gonna show
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one more with the with the attraction
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right nope we just did that one
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oh I see that's I see what you're saying
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okay that that lit that is you're
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pulling you're pulling up it are
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actually almost gives a little traction
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Brian
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to try to make exactly yeah give these a
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try experiment around with them always
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remember though it should be no pain or
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less certainly less pain than you would
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be doing it if you were doing without
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using the device right with repetition
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you're always gonna be pretty safe if
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you keep that no pain creedal right and
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no dizziness and you know so
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lightheadedness right those are critical
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red flags to watch out for and remember
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Brad and I are not just pretty where oh
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yeah we're pretty ugly yeah now we're
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pretty handy yeah yeah make sure you
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subscribe to us that's right we can just
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fix about any oh yeah we can't double up
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double up don't you dare
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[Music]
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