I'm Bob Schrupp physical therapist

Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course Bob.

Today Brad we're going live again on Facebook, but we're also going to be on YouTube. We're talking about the seven exercises

You should do absolutely every day

Yes

Because seven is complete right sevens that fancy number that seems to work for a lot of things right exactly and these are

Exercises that you know I eat my own

Cooking I guess as you put it, these are seven exercises I do throughout

You know pretty much every day, some of them I don't do every day. The vast majority of them I do

And they're easy to do because you can incorporate them into your day

You don't need to say now at 10 o'clock

I'm going to do seven exercises

A lot of these are ones that you should be doing throughout the day, right you can do while you work while you drive some of them and

Let's go on they'll figure it out all right

Let's give our little spiel here first Brad, if you are new to our channel

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We like to be liked, all right let's start off with the first one Brad

This is a very common one that everybody is having trouble, I just saw some research this morning

that showed that

there's studying the necks of and doing x-rays of the necks of young people, teenagers and

Young adults

And they're finding out they have

Deterioration in their neck that's equivalent to someone that's like 20 years older and that's been doing a job like this and it's

from the head forward posture yeah

Stresses the neck and the joints the disc in the neck terribly, could be with them on the

laptop or an iPad

Or on their phone coming forward like this, or they're just sitting like this

And for every inch that your head is forward there's ten more pounds of stress on the neck

So he's quite a few inches over here, so here's 40 50 pounds more stress on the neck, so throughout the neck

Throughout the deck throughout the day you're going to want to be doing chin tucks. So show Brad you know you're not going

I'll go this way here. You're not going up like this or you're not going down like this

You're backing your neck up, backing the ears up basically like someone threw a pie at you

Get that chin into the head

Or someone very undesirable is trying to kiss you, right eww

How many times have we seen that Brad? In our life? It happens.

So you know what you can do is do a bunch of these and what's nice about these you can do them everywhere

You can do them in your car you can do them at the computer you can do make your workstation and

If you wanted to add a little bit, too

You can actually give a little extra stretch and use your fingers or you can take this part of your hand

And just go in there and push like this. I think that's the hypo-something something. Very good.

Anyways, this is one I do when I'm driving

Because I check myself out make sure my head isn't getting too close to the

Steering wheel, and I'll do that chin tuck and you get some weird looks when you stop at the stoplight

Some people are wondering what is he doing but anyways, but they don't know who you are

Exactly it's all fun

All right next one brad

Again because of the head forward posture and we see this quite often in people when we've seen patients

Generally, they're lacking

Mobility in this direction because they're always working this direction

Head's down plenty of motion this way

So when we test people we go ok show me chin to chest so you can do that

Then we have them go back and a lot of times how far do they go back Brad. Yeah.

It'll kind of hurt back in there, may hurt over in the shoulder blade and

And then they don't go back that way, a lot of people do not look up

It's not like yeah

They don't work on this direction and because of that they start losing

That direction and lack of motion almost always is equivalent with pain

I mean if you start losing motion you start gaining pain, so if you want to show Brad just

The way that we often start people because a lot of times this hurts to go back and if it does

I take a towel there's a couple ways Bob's going to show you his way and we actually do each other's ways

but we claim these kind of

Down like this keep it low on the neck, not up here so much

but if you got a nice cushy towel

And you're having a hard time going back that will make it much more comfortable

And then you can use it to help pull up, tell about the patient you just had Brad, as a matter of fact

Yeah, she is I think 58 years old. She's having neck pain. She just drove up from

Arizona up to here

That's about a 20 hour drive at least and she had pain for weeks after this and

This was kind of fun as a therapist because she's seen a chiropractor, and she wasn't having success

And she went like this and she went oh, oh and hurts right back there

And so I had her get the towel out and it was oh that feels a little bit better

I said I want you to do 10 of these

Every one to two hours, yeah you can do a lot of these. I think people don't realize how often you can do these

It's not a you know if you're having pain. It's not let's do it once a day ten times

You can do it like you said every hour every two hours as long as it feels better when you're doing it and you're getting back far

Two days later she came back

Pain was gone. Yup that's when it's fun being a therapist. We call that the miracle

You know we hope to see a miracle a day and

Exactly, you want to show the other thing? The other thing is you could take the salvage

That's the end like this

And you're going to go ahead, and you're going to take that and you're going to put it right below the ears here

And you're pulling on it

So that acts as kind of a counter force

So that's right in here. This should be a little longer too but what's nice about this is

You can work on different levels of the spine, now I'm a little bit lower

I keep it up by my eyes, and I keep the towel moving along with my eyes

So this level here goes up

This is best to be done in a chair with a backrest, we wouldn't do it like Bob is

Exactly, I'd want to be in a chair doing this and again you can work on different levels, and it works out really well

Again if you're not having pain all you have to do is just go ahead and do a couple of these every day to maintain that extension

Again with the towels when you're working it the pain should improve with every repetition every time you do it

If it's starting to get worse

You're not ready for it or there's something else that may be the problem, the other thing I guarantee you most of you people have a

Tight chest because again you know all of our activities throughout the day tend to bring you in this rounded position here

And you can tell by standing up Brad if you face the camera

and if his thumbs are pointing toward each other that means the shoulder is internally rotated and tight and

So you need to stand up straight to the point where the thumbs are pointing straight forward and that means

He's in a good posture. So you're going to want to

Stretch the chest muscle. You can do it in the doorway if the doorway is right here

I put my hands on both sides of the doorway

I lean in like this, but a lot of times you don't have a doorway or you might be

At your desk so I just grab like this and when I do this stretch every day Brad

It's right before my run

I'm just walking as I'm getting ready to do my run

I just do a bunch of these to get the chest to stretch

Stretch the chest

I take a towel and I go like this because it's hard for me to grab my hands because I have

Tight shoulders or something but that helped me a lot so that works out really well using a towel instead, next one Brad is

Again an easy one you can do at your desk it kind of fits along with the same one

We're working on posture is shoulder squeezes

So you want to go ahead and show Brad

So he's going to bring his shoulder blades together and squeeze them like this, now this is again one you can do

Frequently, you can do this every half hour

You know you can just go ahead and squeeze and even hold it one two three four five relax

Squeeze and hold it one two three four five good if you're having knots in your shoulders good if you're having postural issues

Tell them about the critical direction that you want to see

Ideally if you want to have a visual in your mind, you're trying to take these shoulder blades

And you're trying to put them in the opposite pocket, back pocket

I'm trying to push this down and into the pocket pushing this down into the pocket

That's the thing you want to think about you're not doing it, as opposed to up and back

We don't want that, next one Brad

And I definitely do this every day, and I actually do it twice a day. This is just a good back maintenance

This is for about 80% of the population

Their backs again you tend to do forward activities like this all day long

So you really want to make sure you do some back extensions

So people are doing a lot of sitting a lot of slouching a lot of bending forward this

Equalizes out to maintain your range of motion and pain free life, so you put your hands underneath your shoulders like this

And you're just going to press up like this, now I'm keeping my pelvis on the ground eventually

You want to see if you can work all the way up like this and because I do a lot of these you can see

I can go all the way up can't I Brad? Yeah. He's got very good. If I was tight

I'd be going up like this, my back wouldn't be going up, now again

this is not for somebody with

spondylolisthesis or spinal stenosis

It's going to actually probably make it worse, that person

Might actually go ahead and just do some of these, single leg to chest

single leg to chest then even double legs to chest

They're the ones that are going to be the opposite direction

And that's a small percentage compared to everyone else, all right next one Brad if you sit a lot

These muscles the hip flexors tend to get really tight and so it's a good stretch another one

I do every day, you want to throw me a pillow brad

I'm real worried about how this is going to come, oh came in light

so you just go ahead and put a pillow down on the floor go ahead and

Like this, and you're going to go ahead, and you're stretching that hip flexors. So he's getting that stretch in here

He's keeping a good posture to keep him in line with everything else we've talked, my head being cut off on Facebook

The poor fans.

No darn get taller so we can cut your head off, ah there we go so again

I got good posture although

We did see somebody doing like this Brad and actually does kind of give it a little different stretch

Doesn't it? It does so we're learning something new every day

Again do that on the floor not up on your table at home, the last stretch Brad would be a hamstring stretch

I just saw a study Brad. They said there's three muscles

You want to stretch for your back pain and one of them is the hamstring, sure very commonly

And the other one was a ql quadratus lumborum. Oh, yeah, but the hamstrings it just

They come up, they attach to your pelvis with attaches to your back

So you want to make sure your hamstring is being stretched out

So you go ahead and put your foot up there

And I mean this is just one way to do it keeping your back straight

Probably a better way to do it. I mean again this is something you can just do throughout the day

Is what I'm saying, incorporate this in your day is what I'm saying, don't go like this

I usually don't do them while sitting

I'll do it standing

at a

Stairway or something like this

But then I'm like this, keeping really good posture, doesn't take much to stretch if you round over you think oh back in high school

They said put your nose to your knee while you're just stressing your back all the way and you're not

Isolating the hamstring so you're stretching your back too, and not in a way that we want to stretch it

Do you want to show them the one laying down? Sure with the stretch out strap.

This is if you have back problems. This is probably the best way to do your hamstrings I think because it eliminates

Stress on your back, you can see if there's any questions on Facebook Brad or Lonnie?

Any thumbs up any hearts dancing across the screen or are they laughing

Okay