Treat Your Own Neck Pain with Simple Exercise + GIVEAWAY

♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – Okie dokie, 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. – Today we’re gonna talk
about treat your own neck pain with a simple exercises. Plus, we’re doing a give away. – Okay. – It actually correlates, because actually what we’re giving away is the Treat Your Own Neck book by Robin McKenzie, along
with a cervical roll. They actually sell ’em as a pack. – Right. – We’ll go over what these are all about. By the way, if you’re new to our channel, please take a second to subscribe to us. We provide videos on stay
healthy, fit, pain free, and we upload everyday. And yes, you wanna join us on
our social media platforms, because among other things, besides giving you
interesting content on that we are doing give aways weekly. – [Brad] Sure. – This is the one we’re
starting today, so join us on. You can find information down below on the YouTube channel information, but you can also find it’ll be penned, on Facebook to the top of the page. – Right. – It’ll be on Instagram, Twitter, and our website under giveaways. – Okay. – All right, so this is based on the work of Robin McKenzie. Probably without a doubt, was
probably the most influential physical therapist in the
history of physical therapy, I would say. – That’s my opinion as well. – In my opinion too. We’re using his techniques for treating neck pain, back pain, even. – The extremities, arms and legs, you bet. – So the book does a great
job, it’s only like a $10 book. – Right. – So I mean, if you don’t
win it, you can win one. I mean it’s really worthwhile, because it’s written for the lay person. And the first thing it covers is the things that you want to change, that you wanna make in your
life, regarding posture. – Sure. – Because quite often,
the neck pain came about because of something you were doing, as far as putting stresses on the spine. – Right, through poor posture, which is you might say, running rapid. Particularly with computer
work, cell phone postures, everything that promotes
this head forward posture. A lot of stress on that
lower neck especially. – And that’s where the
roll comes in place here. – Right. – We wanna cover having
correct posture also while you’re sleeping, and you wanna take some of
the stress off your neck. So one thing, do you wanna go ahead and show this Brad? – Sure. – You can start off with a
rolled towel if you want, because we’re not sure if this
is going to help you or not. So you maybe wanna start
with a rolled towel, using it as the support first. And then if that helps, you say, oh maybe I wanna go ahead
and make the purchase. – Right, so sleeping posture. If your neck is not in
good, healthy posture while you’re sleeping, that’s
six, seven, eight hours of stress having you
wake up with a sore neck. If you wake up with a sore neck, it’s probably because of poor posture. – [Bob] Right. – And often times what happens is people maybe have too many pillows, so you want usually one pillow, a thinner one if you’re
sleeping on your back. – [Bob] Right. – If you’re sleeping on your back. And then the support
that typically is needed is in the mid to low neck, so that’s where we’re gonna put. You can just take a towel
roll, like we have here, and we taped it so it stays together. And you’ll put that right there, and it should feel like
really comfortable support. Now for me, this is a little bit big. I would probably unroll it and roll it up a little bit smaller, and then you can feel that support. Now if you’re a side sleeper, then it’s probably even more important that you use some neck support. – [Bob] And in that case,
you’re gonna probably have either two pillows
or double up your pillow. – Right, ’cause we want our
neck in that neutral position. So if we’ve got our shoulder
here taking up some space, we’re gonna kind of even that out with doubling this pillow
or folding it in half. But then right here, right below the ear, and the shoulder, that’s where some support
can really be helpful. I’m gonna put that right in there, and get in here, and I’m gonna snuggle up, and I’m gonna take a little nap. But seriously, that can be really helpful. Now if a pillow or a towel
roll gives you some support, you say boy that feels kind of good, and then you sleep with it
and in general it’s like, oh I definitely slept
better with less neck pain when I woke up in the morning. At that point, then it’s
probably a good idea. – To make the investment. – I think it was about $22, Brad. The thing is, you can
slide it in the pillow so that it’ll stay in place,
so if you go like this, and if you’re using two pillows,
you can lay on your side, put this pillow on the top. – Sure. – And you won’t have to worry
about it getting out of place, and you finding it on
the floor in the morning. – Yeah exactly, and if
again, if this is comfortable this will probably even more. – [Both] Yeah, cause it’s softer. – It’s got that density. It’s made for this particular application. – They kind of found what
works for most people. So again, the book’s gonna
cover a lot more posture issues, and we covered a lot in other videos too. – Sure. – But we’re gonna go over
some of the exercises that they cover in the book. And so generally, because quite often it is a postural issue and it is that head forward posture, one of the first ones
they always have you do, is chin tucks. We mentioned these at Nauseum. I’m sure people are tired
of us talking about them, but that’s usually the first
exercise you’re gonna do. It’s the first exercise
most people can do. – Sure. – Without causing too much pain. So you’re gonna be in good posture, you’re gonna be in your chair, and you’re gonna be straight up and down, and you’re gonna go ahead, and you’re gonna bring
the chin back like this, so that you’re tucking the chin in. You’re not bending down,
you’re not bending up, you’re just going back like this. Now if you have trouble
doing this, or if it hurts, you may wanna start on your back, on the bed.
– There you go. – [Bob] So, you wanna
hold the book there Brad? So you can be like this,
oh, I pulled on my mic. – Uh-oh (laughs). – So you can be like this, and sometimes, you might even use that
rolled towel right here and chin tuck into it, like this. Or you’re just gonna go ahead like this, straight down like this,
and I’m pushing again, going straight into the
bed here doing a chin tuck. – [Brad] I always tell people, see if you can eliminate that gap. Or I’ll put my fingers in there, say can you pinch my fingers
with the back of your neck? And that usually gives. – A good cue. You’re not actually
able to do it normally, but that’s what you want to think about is doing a chin tuck. Now what are we looking
for Brad, with all these? – If you’re having the neck pain, and if the pain is radiating
down in the shoulder or down the arm, we wanna
see if that pain is gonna what we call centralizer,
go back up to that neck. Usually it’s the low neck, but
if I point it out, it’s here. If it gets more, feels like it’s smaller and more to one point towards the center, towards the spine, that’s a good sign. – Yeah, if you wanna stand up once Brad, I’m just gonna show where it can all go. May be a little easier. So, it can go like this. It can spread out there, it can spread out between
the shoulder blades. As Brad said, it can go
all the way down the arm. Generally, the more it’s spreading out, the worse it’s getting. – [Brad] Sure. – The more it’s
centralizing, as Brad said, the better it’s getting. So that’s what we’re looking for, when you’re doing these exercises. It’s not spreading out,
it’s actually centralizing. – [Brad] Right. – And that’s the key to
picking the right exercise. So after you’ve done some chin tucks, and how often are you doing these? Quite often actually. – As long as if your centralizing, the pain is improving. If for some reason you’re doing these, and the pain is getting
worse or more down the arm, then you gotta look at a different option. – Yeah, you’re going to have to look at maybe icing for a while, or maybe it’s gonna be
a different exercise. But after chin tucks, again
when we say quite often, you can actually do this
like five to six times a day. – Sure. – And you know, what’s nice about these, you can incorporate
them into the day easily without drawing too much attention to you, you know what I mean? You can actually do
’em in your car safely, because you’re still keeping
your eye on the road. – Right. – And you actually can do
it while your watching TV, you can do it in the office, so it’s just there’s a lot
of times you can do ’em. – Sure. – All right, the next one you’re going to actually look for it after that one’s been
successful and working for ya. You’re gonna actually gonna
work on neck extensions, and this is one thing that also, that you can do laying down. You can actually lay your
head off the edge of the bed and do it that way. – Sure. – I probably should show ’em Brad, right? – Well, yeah, this is one you have to be a little cautious with. Some people don’t feel
comfortable doing it. – Yeah, so I’m supporting
with my arm here, and I’m just gently
rolling it back like this. I’m gonna be honest, Brad, I haven’t had too good of
luck with this one, have you? – No, usually in a seated position, it works well with a towel roll. – Right, and that’s where
Brad’s gonna show you a different variation. Let’s say you try this one,
you try going back like this. I really been pulling on my mic today. Let’s say you try this one,
and it’s just not feeling good, and it’s not centralizing the pain, this is kind of our variation. I don’t think this one
is in the book, Brad. – It’s close. – It’s close, yeah. – Roll up a towel, and usually, if your neck is really painful, a thicker towel works out better at first, but then as it improves, you’ll wanna thin that out. So again, posture, get your
bottom back in the chair. Nice, firm, upright chair
is really necessary. Don’t do it on a soft coach
or anything like that. And here, I’m going to do this. I’m just gonna support here, and there’s a couple ways to do this, but I’ll start patients out here. And if they can go back, and often times the response is, well yeah I can go back farther, it doesn’t hurt near as much. If that’s the case, then
I’ll have them do that for a day or two, and when they come back, if things are going better, then I’ll have them go to the next step. – Which is trying it without the towel. – Yup, and sometimes without the towel, I’ll say, as long as your range
of motion and flexibility. If you can support with your fingers, then that’s kind of nice. It gets specific to the low
neck, and again, good posture. Gently go back. I had someone a few months
ago, about three months ago, and she was having this
pain that had been going on. And she went to a
chiropractor this and that, and another thing, and I
started with this regimen, and it was wonderful. Within less than two weeks,
she had this chronic problem and it was almost 100% gone. – Yeah it’s amazing, because normally you are not doing this
action throughout your day unless you’re painter
or something like that. – Right. – So quite often what you’ll find is that you are stuck in that direction. You cannot go very far. – And she worked at a bank. Sitting job, looking
at a computer all day. – So yeah, all day it’s
forward, forward, forward and never going back. The joints tighten up, and
they start giving you pain. – Right, and it can lead into other facet problems, disk problems. – Another variation of the exercise, and this is the one
that I mentioned before. This is the one that works for me. I’ll get pain down my
right side after a while, and what works for me is I
actually do the chin tuck first. So I’m getting in good position,
and then I go side bend to the side of pain. That’s generally what you try first, if you’re having pain on one side. I had a dentist that did this. He was having terrible pain going all the way down into his hand, and this is the one that
took it away for him. He would do a chin tuck, he was side bent. He would do like ten of these, and he was doing them like
six, seven times a day. – Sure. – I mean, when you start
getting your results, and it starts taking away your pain, you’re motivated to go ahead
and do these quite often. So, chin tuck to the side of pain. Again, you’re looking for is
it making the pain creep up and go away down distally
or further down the arm, and is it starting to come
up and to centralize up? The book really kind of provides
you a recipe, step by step of what to do. Have we already lost it? – We lost it. – We lost the book. (Brad laughs) So sorry, we can’t, no,
they’ll be sending it out. The company, again, we’re
giving out five of these today. So, and again, we’re not doing it justice with just this one video. We’d have to do a couple
videos in order to. So remember Brad and I can
fix just about anything. – Except for. – A broken heart. – But we’re working on it. – Thanks for watching. – Be careful.

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