Get Rid of Painful Stiff Neck with 1 Exercise

Get Rid of Painful Stiff Neck with 1 Exercise

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♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ (claps) – Hi folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist – Together, we’re the most famous physical therapists on the internet. – In our opinion, of course, Bob. – Today we’re gonna show
you how to get rid of painful, stiff neck
with just one exercise. – Bob, we got a good some good information on this. I think it’s gonna help a lot of people. – Just worked with three
of your patients, right? – Exactly right. – I’m not trying to steal your thunder. But if you’re new to our channel, please take a second to subscribe to us. We provide videos on stay
healthy, pit pain free. And we upload everyday. Also, you want to go to bobandbrad.com ’cause we’re always giving something away. Today we’re not. It starts tomorrow. But if you go on to bobandbrad, you’ll see it listed for tomorrow. Well, probably not. Go on Sunday. It’ll be there on Sunday for sure. – We start on Sundays
with the new product. – It finishes on Friday
and starts on Sunday. Go to bobandbrad on Facebook, it’ll also be pinned
to the top of the page. If you want a shorter version of us, go to Instagram or Twitter. We got a 60 second version of our show. – There you go. – I got you, Brad. – Excellent job, Bob. – All right, thanks. – Shall we continue? – Yes, let’s go. – All right, so neck pain
is oftentimes associated with a stiff neck. And not only that, particularly
I had three patients that had very similar symptoms. And we’ve heard these complaints
over the years many times. It’s very common. – Want to point it out on me?
– Yep. Neck pain oftentimes refers
down into the scapular area. Sometimes down into the arm.
– [Bob] Shoulder blade. – Yep, shoulder blade here. And that’s where all three of these were. Neck pain down into the scapular
or the shoulder blade area. Oftentimes one side, not the other. It could be both sides. And all three of these people were limited with range of motion, right and left rotation. One side is typically
worse than the other. And then say, can you look
up to the ceiling like this? And all of them are like, ah, that hurts. Which is very typical. – Right. And a lot of times they feel, well, because it hurts, I shouldn’t do it. – Right. And I had one patient, he’s
been taking his Ibuprofen, he’s been doing some stretching. He had a TENS unit from another injury. He tried that.
– Sure. – He says, nothing’s working. So I said, well, let’s give this a try. – Let’s give this a go. – Okay, so now all three of these people I used the same exercise,
but various options. Three variations. – Sure. – So just kind of hold and if you try one of these three, there’s a good chance that you’re gonna increase your range of motion
and decrease your pain. – Yeah actually Brad, I saw a study that was done on lacrosse, – Oh. – That if you increase your extension, you also increase your rotation. – Yep, yep. – So, by the way, should we mention that you should never do this if it makes you dizzy or lightheaded. – Right. – You’re gonna hold off then
and you’re gonna want to have a professional look at it. – You’re gonna go in and seek some help. – Yeah. – Good point, Bob. The next thing, is you
need to have a chair with a back rest that is low enough. Now this one is just about, I wouldn’t want any higher than this. – It’s nice if it can go
below the shoulder blades. – [Brad] Right. – Just right below the shoulder blades. This one kind of hits you
right on the tip, doesn’t it? – [Brad] Yep. But it works because it rotates. – It rotates. – It’ll work, it’s
right on the borderline. – You can do it on a stiff back, but it should be lower then. – Yep. One of these office
chairs really work well. They’re a little cushiony enough to flex. – They kinda work. – It’s important, that’s why
we want to emphasize that. And then the repetition
so we remember it is usually five, no more than
10 repetitions at a time. And as long as the pain gets better and the motion improves,
you can do it as much as one time per hour. And get rid of this. – I think that’s a good point, Brad. Because a lot of people think that, I’m gonna do this, my exercise once a day, like I’m supposed to. It’s like, no, you would really want to do this quite often. – Right. – I mean, five to seven times,
five to eight times a day. And that’s where you’re
gonna see, you know, some gains made there. – Right. There’s one more thing. I know you’re entrusted. You really want to start
seeing the exercise, but all these area absolutely critical to be successful. – Sure. – Is monitor your posture
while you’re sitting, particularly at a computer,
watching TV, in your car. Because if you do these exercises, and you go back to
head-forward, slouched posture, it’s just gonna, – It’s gonna come right back. – One step forward, two steps back. That’s critical. – You won’t be able to stay ahead of it. – Right. Okay, now I need to take my mic off so then you don’t have to
listen to me talk anymore. Bob gets to go all of the talking. – If you say something,
Brad, I’ll just repeat it. – Okay.
– If there’s something I miss. – Right, right, that’ll
be entertaining in itself. – It’s like a puppet. – So, because what happens
is we’re gonna use a towel. It binds up with the
wires and everything else. So I’ll just talk and I’ll be like a mime. (laughs) I got that out of the way. – What a wonderful world. Okay, so he’s gonna take the towel. He’s gonna roll it up. He’s got a quite heavy, thick towel here. And just like the old
days where he used to snap his buddy’s butts. – You did that. – Yeah, okay. So he’s actually, in this case, ’cause there’s a couple
ways you can do this. But he’s actually pulling down. And you can work a little bit on the level that you’re putting it. But, generally we just start right at the base of the neck. And what you’ll find is, a lot
of times, without the towel, you can’t do it, it just hurts too much. And most patients I have, have
to use the towel to start. – Yeah. – And they always seem
to really enjoy the fact that all of a sudden they
can start moving back. And you may not be able
to go that far to start. You’ll be able to go farther
than without the towel. But yeah, just take the
movement that it allows. So, maybe for a couple
days you’re only gonna go about 50 percent of how
far, the total amount. But eventually, you want to see if you can get further and further. So what Brad is saying is, a lot of times, you start, instead of just going back, we start getting your posture correct by chin-tucking, tucking the chin in, and then going back. ‘Cause what we don’t want
is somebody going like this. So that’s why we chin-tuck and go back. – If we’re not having
good success with this, – So, we’re not having
good success with this. – If we’re not having
good success with this, then the next step, I’m sorry, Bob. I can’t just let you do all the talking. – Right, right. – We’re gonna go to, you can use a belt, usually
not a slippery belt. – Are you hearing? A little closer. – A little close, oh, how about that? Hello. And then, – He’s gonna use a belt. – A strap that has cloth,
versus a shiny one. – Okay. – Oh these are sensitive. Bob, I’ll let you go. – All right, so he’s got, I mean you can use a belt, too. I mean, I’ve done it
with a belt, actually. What Brad was saying is it’s
nicer if they’re very thin because then you can really get on to specific levels of the neck. ‘Cause sometimes you’ll
find out that it works out really well quite low. Sometimes it’s better doing it further up. And so you can vary and figure out which level actually works for you. How do you know it’s the right level? It actually feels better. – And more range of motion. – And the more range, right? It’s gonna allow you to move further. So right now, Brad moved
it up a little further. And, there you go. About an inch at a time. And he’s starting to pull down. Yep, and now he’s starting
to get more motion. All right, so Brad’s
mentioned that all three of the people he worked with, there was definitely a specific
level that worked better. And one was up higher, yes. And I found that myself sometimes, but yeah, a lot of times
normally the stress is on the lower neck. But I’ve seen it myself
too where sometimes, are you getting feedback? You’re hitting the mic, Brad. – [Brad] Oh, I’m sorry. (laughs) – Okay. And now he’s actually gonna
go the other direction. And this is a different variation. The joints actually are angled like this. So he’s gonna kinda go
along with the joint itself. And then he’s gonna actually, when he’s going back like this, you can see his hands are
moving along with him. He’s not just doing this. He’s not doing this, now go back. Yeah. He’s going with it. The eyes are staying level
with the fists or the thumbs. So, this is another variation
on how you can do it. That’s a good cue. So he said if you put the thumbs out, they point right into your eyes and they should stay with the eyes. And again, you can try different levels using the thinner strap. But this one, I’d start
with the thicker one. Got the mic here. You start with the thicker one. – I’ll go back. – He’s going back on. And then usually if you
can try a thinner one, it’s gonna often help. – Can you hear me, Liz? Everything’s okay? That was really hard, Bob. – Yeah, it was. It’s like I’ve had patients
that can’t speak our language. I’ve used interpreters. And I think, oh, it’s just terrible. – Yeah, it’s challenging. – So you’re gonna show one more with the traction, right? – Nope, we just did that one. – Oh, I see. I see what you’re saying. Okay. – ‘Cause you’re pulling. – You’re pulling up. And it actually almost gives
a little traction to that. – Right, right. – Is the point we were trying to make. – Exactly. – Yeah, give these a try. Experiment around with them. Always remember, though,
it should be no pain, or certainly less pain than you would be doing it without using a device. – Right, with repetition. – You’re always gonna be pretty safe if you keep that no pain credo. – Right. – And no dizziness and so on. – Lightheadedness. – Right. – Those are critical red
flags to watch out for. – And remember, Brad and
I are not just pretty. – Oh yeah, we’re pretty ugly? – No, we’re pretty handy. – Yeah.
– And helpful. So, make sure you subscribe to us. – That’s right. We can just fix about anything. Oh yeah, we can’t double up. – You can’t double up. Don’t you dare. (light theme)

34 thoughts on “Get Rid of Painful Stiff Neck with 1 Exercise”

  1. Can you suggest something for body stiffness…as i am a reguler gym goer…my body is becoming stiff day by day…normal stretches arent helping out…tia

  2. Hey Bob and Brad. I have extreme pain on the right side of my neck. What kind of stretch is best for that? I am trying to stretch my left to reach my left shoulder any others? Thank you!

  3. I saw you guys show neck extension in an older video and I've been doing it and it has helped my stiff neck soo much!

  4. Hy bob and friend I am physiotherapy student from India and I ever seen your vedio and I like it this is very useful for me thanks you to make your channel I wish you a very good luck

  5. My neck has been lacking some range of motion since getting some whiplash from a sideways impact. I'm liking how this exercise affects it.

  6. For some reason I've been having neck pain on my left side…I'm 70 and never have had neck pain before, so this video came at the right time. Thank you both sooooo much for this information. It sure has helped!

  7. Serious question,plz reply. Two days ago I was in a serious mva where a dump truck hit me. I was taken to the hospital by EMS and all the normal scans/x-rays were done. I told them I could not lift my head and when I'm laying flat, no matter what I do, I cannot lift my head up. I have to take my hand and lift it just to turn over. My head seems to be ok when I'm up but not when laying down. It feels like something's not connected. I'm hoping my neuro surgeon can see me tomorrow cause it concerns me. What's your thoughts?

  8. PLEASE MAKE A VIDEO FOR PATIENTS WHO HAVE BOTH PINCHED NERVE AND SCIATICA. What exercises to be avoided or the exercises to be included etc,… PLEASSSSEEEE BOB AND BRAD

  9. My neck's been jacked for months (actually for about 40 years), but this recent flare-up has been brutally unrelenting. The towel exercises actually just gave me a measurable degree of relief-thank you!

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