♪ Bob and Brad the two most famous ♪ ♪ physical therapists on the internet ♪ Hi, I’m Bob Schrupp, physical therapist,
Brad Heineck physical therapist and together we are the most famous physical therapists on the internet In our opinion of course Bob Brad, today we’re going to show the folks out there how to crack their own back -You better believe it
-Without a chiropractor or without a physical therapist. -Exactly
-So let’s start off You can simply use a chair with a back like this I use my office chair- my computer chair quite a bit at work. You really need a specific chair for this, Brad I mean the shoulder blades have to fit over the top this Right, if it’s too high it’s not going to work. And if this is not solid–
You can’t have a flexible back on this And then– you’re going to go back like this and relax
and I usually go like this and -Then he just leans over the back of the chair so the edge of the chair is using it to correct the back -And then I slide down I’ll get different levels too. Then I usually go about like to there, and then I’m done Some people do it as more like a hallelujah stretch, we call it They bring their arms up “hallelujah” And then back down again
-Yeah, I’m not doing that though As an alternative, if you don’t have a chair that fits you sometimes people can kind of put your hand in this position here and You can actually take your hand and you can go right up on the spine,
and push up on the spine [Brad] And kind of angle it like this [Bob] So I’m angling up this way and you and while I do that, then I lean back [Bob] There and it just cracked
[Brad] There ya go And you can get different levels that way
-You bet But you need to have fairly good flexibility with your shoulder on that one Let’s see one laying down Bob All right laying down would be one with the foam roller [Brad] Oh, this is one of my favorites too
[Bob] So, you buy a foam roller They’ve got them pretty much everywhere now, don’t they? [Brad] Oh yeah
[Bob] Just go onto to the internet and type in foam roller Just going to go ahead [Brad] I like the 6-inch diameter for this one, but you could go at the 4-inch [Bob] They have a lot of different textures don’t they, Brad? And you just roll on to it like this And Brad and I do this one every day, don’t we Brad?
[Brad] Yeah, it’s great for your posture [Bob] Yeah, I do this one every morning before I run, and you do it before you bike, right? Well yeah I– I’ve vary Bob I have a– I don’t have
[Bob] He has a routine that changes every day [Brad] Yeah, but this is a– can I do it, Bob?
[Bob] Yeah, go ahead [stretching] And I like the arch over like this a little bit differently than Bob and I go right up to my neck Gah, that’s good All right, I don’t wanna get you jealous [Bob] Alright, next one. We’re going to go ahead and do the– Okay, I’m going to be down this way now this is the one for the lower back, and this is a twist, basically you’d call it This one actually doesn’t work for me, but it works for a lot of people I want you to start on your side, and then I got these bands on here so hopefully you can see better you know with my black pants
-Some contrast The lower leg you’re going to go ahead and straighten and then the upper leg you’re going to take the foot and put it behind the knee
-Right here Like that and then, you want to go ahead and flatten your back So I’m flattening my back and bringing the right shoulder over [Brad] One thing that helps is to bring this shoulder up a little bit this direction Okay, now I’m taking this hand– which was the upper hand and, by the way if you have a disc problem I wouldn’t be doing this one And you can start off getting into this real gently.
If this is too much you could just try to work your way over but then eventually you want to do it– bring the hand out this way and I’m looking toward the hand This hand is actually pushing down like this
-Right there [Bob] So you can take deep breaths Breathe in, breathe out, and push down a little bit. Breathe in, breathe out, push down like this, a little bit. Now you can vary this too, Brad. The farther you bring the leg up the farther up on the back it’s going. And if you really want to get aggressive you can actually put the leg over the edge like this. [Brad] And none of these should cause any pain. If they’re painful stop [Bob] Stop, yep and I’m going to show the other way real quickly So again, you’re going to start with the bottom leg straight This leg bent with the foot behind the knee you’re going to start straightening–
working your way towards… [Brad] This shoulder coming down
[Bob] You can actually oscillate if you want Then, put it down bringing this shoulder forward And now this one is there this one’s here. And again, I can take deep breaths and oscillate or Just go ahead and give a little crack or let it go off the edge here Alright and Brad’s got another one,
we’re just full of them today This, when I was younger,
used to always give me a crack and usually, you know if you’re going to get a crack, it’s going to happen once and then you’re done. You’re not going to get repetitive ones Okay, so this one here I like to call it the pretzel one.
So, the right knee is up Left elbow goes over the top, and then you look behind you like you’re looking behind your rear-view… window and your car, and then I press here, relax, and just stretch right there. [Bob] His back is real straight when you’re doing this.
You’re not bent And it is a good rotational stretch And it just feels good.
If it doesn’t crack it still feels good. It gives you some good stretch And again, we admonish you with all these if you start feeling pain with any of these, don’t do them. exactly and I would not do it if you think you suspect you have a disc problem or a herniated disc This would not be the thing for that
-Exactly So good luck and keep on cracking