Placeholder Image

字幕表 動画を再生する

  • Bob and Brad

  • The two most famous

  • Physical therapists

  • On the internet

  • - Howdy folks, I'm Bob Scrupp, physical therapist.

  • - Brad Heineck, physical therapist.

  • - Together we are the most famous physical therapists

  • on the internet. - What do you wanna wear,

  • a cowboy head or something? (both laughing)

  • - Got my spurs on, I'm ready to go.

  • - What's up today, Bob?

  • - In our opinion, you're supposed to say.

  • - Oh, in our opinion, of course,

  • yeah we have that qualifier.

  • - We're gonna talk about eight everyday habits

  • that are harming your spine.

  • Maybe your neck and back, and you don't even know it.

  • And we're gonna help you get through this

  • so that you stop doing that.

  • - And these are the things we know are happening

  • and you just don't know it

  • because it happens over a period of years,

  • and it's because of, largely posture,

  • keeping the spine where it needs to be.

  • And what were you just reading

  • something about teenagers having-

  • - Yes, we just found out, a lot of teenagers are,

  • and they're looking at, they're examining their neck

  • and they do x-rays of 'em,

  • they found out the deterioration is equivalent

  • to somebody who's been working at a job for 20 years.

  • Like even a dentist or somebody

  • who is bent down all the time,

  • that their necks have deteriorated equal to that.

  • - And it's because they're studying so hard.

  • - Well, no, no, they're doing this.

  • They're on their phones and they're down,

  • I'm not being negative 'cause we're all on our phones.

  • But when you're gonna use your phone

  • you're gonna want to bring it up like this so that,

  • again, to talk the Tyrannosaurus rex arms,

  • the real short arms.

  • You bring it up like this.

  • - So we should tape your arms to your body so that.

  • - Yeah, that's a good idea.

  • - We could come up with something, Bob.

  • - All right.

  • - We'll come up with that later.

  • - By the way, if you're new to our channel

  • and you haven't left already,

  • please take a second to subscribe to us.

  • We provide videos on how to stay healthy

  • and fit and pain free, and we upload every day.

  • Also go over to Facebook and like us

  • because Brad and I have severe psychological complexes

  • which have not yet been diagnosed and we need to be liked.

  • - Yeah, that's gonna help us.

  • Oh the button is here, is here, or here.

  • - Yeah. Here, here. - Subscribe.

  • - All right. Eight.

  • And maybe we'll throw in a bonus if we have time, Brad.

  • So let's start off right away in the morning

  • when you're getting outta bed.

  • - Right. - Okay.

  • You start, this is what a lot of people do,

  • and your back by the way,

  • is very vulnerable in the mornings.

  • 'Cause what has happened at night,

  • your discs fill up with fluid during the night.

  • So you're actually taller in the morning

  • than you are during the day, 'cause during the day,

  • you start squishing some of that fluid out

  • and you actually shorten up a little bit.

  • - And that's how the discs survive,

  • they get fluid overnight and they get nutrients,

  • and then in day it pushes out the old fluid

  • and waste products go out, it's called imbibition.

  • - Wow. That's quite impressive.

  • - There you go, you bet.

  • - So you're gonna, you're starting up,

  • you wake up in the morning,

  • and the first thing a lot of people do

  • is they go like this and they go like this.

  • - Yep. The old- - Yep.

  • And this is a really hard maneuver on your back,

  • especially in the mornings.

  • - Let me get that for you.

  • So right here,

  • you're rounding your back. - You're all rounded out.

  • - Which puts a lot of pressure on the back side of the disc,

  • and if you do have a start of a herniation,

  • which you would not know yet- - Or a bulging disc.

  • - Right. That will help make it worse.

  • - Right. So, all we want you to do in the morning,

  • you get outta bed one of two ways.

  • One, you can roll over onto your side,

  • what we say, roll over like a log.

  • So you're rolling your upper body and lower body together.

  • - [Brad] There you go.

  • - You're gonna push your legs off the edge like this.

  • - [Brad] Right here.

  • - And now you're gonna use the elbow and the hand

  • and you're gonna push up like this,

  • and you're keeping the back straight the whole time.

  • - Exactly. - An alternative would be,

  • if you're having a lot of pain in the back already,

  • you can just go ahead and slide over

  • onto your stomach like this,

  • and now you're gonna go ahead and bring the foot off,

  • and now you can keep your back straight like this.

  • This is a lifesaver if you're having back pain.

  • 'Cause this is one of the few ways you can get outta bed

  • without having pain. - Right.

  • - All right, number one, that was number one.

  • Let's go to number two, Brad. - Okay.

  • - Number two is just using too many pillows for your neck.

  • You wanna throw me one, Brad? - Yes I do, Bob.

  • - 'Cause this could be if you're on your couch, or you're-

  • (pillow thuds) (both laughing)

  • Ow. - Sorry Bob.

  • I get carried away. - He's been waiting for that.

  • There's some built up tension and anger there apparently.

  • All right, so let's say I'm like this, Brad I'm sorry,

  • I'm gonna have to move you again.

  • I'm trying to lay down correctly, somewhat.

  • (Brad laughs) So look at this.

  • I'm watching TV or whatever I'm doing.

  • - Here, put that arm down. - You're on the couch,

  • and yeah, look at this.

  • - His spine is straight here,

  • but you can see it takes about a 45 degree angle

  • to get up to here.

  • You can see the TV easier or your cell phone

  • or your iPod thing, but look at your neck.

  • It's really taking a beating.

  • - Now what you can do,

  • is you can try to do maybe more like this,

  • where you get the pillows so you're a little bit

  • more like this, but one of these wedge things

  • works out quite nicely, actually.

  • - [Brad] Do you want me to throw it to you, Bob?

  • - No, I think we're beyond the throwing stage now.

  • So, these work nice,

  • if you tend to be in the habit, just gimme one pillow.

  • - Yep. - If you're in the habit

  • of that you'd like to watch TV in bed

  • or maybe even read in bed,

  • this is a really nice alternative

  • and these things aren't very expensive, are they Brad?

  • - No, I think these go for around 20 to $30,

  • and if you get 'em- - Sure, you go on Amazon.

  • - Yep, go on, search around,

  • you'll probably get a better deal than that.

  • - Foam wedge? Is that what you call it?

  • - Yes. - Okay.

  • - The other one is the leg wedge,

  • so this is the wedge and you'll see the picture of it.

  • - Now I can read, I can read my phone, or watch my phone,

  • so nice alternative there.

  • - Really, the bed is made for sleeping,

  • not for all this other stuff anyways, so.

  • - All right, and we're sticking with the head here.

  • Now, let's say you get up in the morning,

  • you get to your computer,

  • what's one of the first things you do?

  • You look at your computer now,

  • and if your head is forward like this,

  • that's something we're gonna want to correct too.

  • And we've always said that

  • one of the first things you should do

  • is take your screen, and you're gonna wanna raise it up.

  • 'Cause most people, their screen is too low.

  • And when it's too low, it brings their head down.

  • - Especially if you're using a laptop.

  • - Right. - Almost always people are.

  • And we got some good videos on how

  • to make those modifications with the laptop.

  • - Yeah, so with the laptop,

  • you're gonna wanna raise it up onto a stand

  • or a couple books,

  • and then you want a separate keyboard for it.

  • - Sometimes it might be really thick books, it depends,

  • but you have the cordless keyboards,

  • I just bought keyboard and mouse cordless for my laptop

  • for $20 at the office.

  • - I mean- - Cheap.

  • - And they're gonna save you a lifetime of pain.

  • And by the way, we got a little desk coming out,

  • a little portable desk

  • that we're gonna probably do in October,

  • somebody sent me from Australia.

  • - Oh, great.

  • - It's for laptops,

  • you can carry it with you.

  • - Oh really? - Yeah.

  • - Something to look forward to.

  • - Yeah. - Let's go on.

  • - Now the next one, Brad, is that,

  • and this is, a lot of times,

  • people think this is not a problem because,

  • let's say they're just picking up their keys from the floor

  • or something like that. - Right.

  • - And they bend over like this,

  • and then they go like this,

  • and it's called a straight leg lift is what they're doing,

  • they're not bending their knees at all.

  • - And then the hamstrings tighten up

  • which even puts more force on the back,

  • it's a double whammy actually.

  • - So again, people think,

  • well I'm only picking up something light, it doesn't matter.

  • And if you keep doing this repeatedly

  • and repeatedly over time,

  • it's gonna break, the straw that break the camel's back.

  • - Exactly.

  • - You're gonna end up in an incident.

  • - Not only the camel's back, but your back.

  • - Yeah. And by the way, this is one,

  • where you see a lot of people pulling weeds this way.

  • And this is even worse then,

  • 'cause now when you're pulling the weed,

  • now you're adding a force on your back as you pull,

  • and that makes it even more stress

  • on your back. - And as a therapist,

  • we know that's a long lever arm,

  • so it multiplies quite a bit of force.

  • - Do you wanna hand me my vacuum?

  • - Yes I do.

  • This is a nice vacuum, isn't it?

  • - This is where we have to borrow your imagination,

  • is what we call it.

  • I had a teacher used to say,

  • "Let me borrow your imagination."

  • All right, so one thing you don't wanna do is,

  • what's also very harmful to the back,

  • is bending and twisting at the same time.

  • If you wanna hurt your back

  • or if there's someone you don't like,

  • (Brad laughs)

  • and you want them to hurt their back,

  • tell 'em to go ahead and bend and twist.

  • - And then pull on something. (laughs)

  • - And then pull on something, (laughs)

  • yeah that would, like a lawn mower,

  • what are you doing?

  • You're bending and you're twisting to pull.

  • Also when you're shoveling, if you shovel,

  • and then throw it off to the side.

  • So we teach people when they shovel,

  • first off to get maybe one

  • of those long handled ones and push it

  • if you're pushing snow.

  • If it's dirt, you shovel and you push it forward like this,

  • trying to keep your back straight.

  • - Doing a good job there.

  • What about the vacuum?

  • - Vacuum's another problem.

  • 'Cause I see people doing this, right?

  • They're vacuuming, they're bending, they're twisting.

  • A lot of people who vacuum,

  • and they're having back problems,

  • they literally can't do it.

  • - Right. That's one thing, I'll say,

  • "What things are you having problems with at home?"

  • Vacuuming is almost always one of the first things.

  • "Oh, I can't vacuum." And they don't.

  • - What we do is we, a lot of times I tell people

  • to kinda put the vacuum handle on their hip

  • and they're moving their body along with the vacuum here.

  • So have you ever seen a vacuum before Brad?

  • Ever used one? - No. Nope, nope, nope.

  • - I don't really know what they even look like.

  • (both laughing)

  • - Actually, they make vacuum cleaners now,

  • I know Kirby, they're kind of expensive,

  • but it's powered, when it pushes.

  • - Oh, so it just goes along with ya.

  • - And then when you stop, it stops,

  • when you pull back, it powerly goes back.

  • Those are kinda spendy though.

  • - Well we've got the little round Roby

  • that goes around the house

  • and vacuums the- - The robot one.

  • - Robot one, yeah. - Yeah.

  • - We call it Roby.

  • - Suck up your cat and dog and everything else.

  • - Oh yeah, don't wanna have a cat puke

  • because it'll spread it all the way around the house.

  • - And Bob knows. - We found that out.

  • All right, next one.

  • If your unsupported forward backend.

  • So let's say I'm going over

  • and I'm working with a patient.

  • And they're sleeping right here and they wake up

  • and I'm gonna give 'em some medicine.

  • Look, I'm in this rounded L position here.

  • Or maybe let's say you're brushing your teeth over the sink,

  • and you're like this.

  • It's really hard on your back.

  • I mean, so if you're on the sink

  • what you wanna do is go ahead and put one,

  • always whenever you can, put a hand down for support.

  • 'Cause it's gonna take pressure off the back.

  • - Well, if you're brushing your teeth

  • you might wanna just stand up straight.

  • - Stand up straight, or sometimes you open the cupboard

  • and you put your foot in there

  • and just gets you a little bit closer to the sink

  • so you don't have to worry about, you know.

  • - If you are remodeling your bathroom,

  • make sure you definitely get the taller vanity.

  • They make 'em taller now, it makes a big difference.

  • - Yeah, it does. - It does.

  • 'Cause I have one upstairs that's tall

  • and an old one downstairs,

  • clearly feels much better on the tall one.

  • - I think there's people, even that sometimes,

  • I used to wash my hair in a sink.

  • I don't know if you ever do that,

  • but in the morning I used to,

  • and that's a terrible thing, too hard on your back.

  • It's better to give a hand out for support

  • so you can wash your hair with one hand.

  • - That's how you got that bald spot.

  • - Yeah, don't show that.

  • - Bumping into the faucet.

  • - I was gonna get that spray.

  • - Get some from the hardware store.

  • - So next one is just,

  • this is a simple one but we all do it all day long,

  • is sitting with a slumped posture.

  • So I'm sitting down and you go into this type of thing.

  • And this is very common in a couch, which is soft.

  • - Oh yeah. - Or in a recliner.

  • You sit down and you just sink right into it.

  • And then here you are like this all night long

  • watching your favorite TV show.

  • - Exactly.

  • I was just on a couch just last week.

  • We rented a cabin and the couch was terrible.

  • Lucky I had a lot of throw pillows

  • and I was stuffing 'em behind my back

  • and under my legs and all over the place

  • so I could get good posture.

  • - And Brad just mentioned it,

  • that's the first thing you wanna do

  • is get some pillows, some throw pillows,

  • get yourself upright

  • so that you're in a good position.

  • - Right in here is very commonly

  • the part that's gonna make you feel better.

  • - If you're in a car, you're gonna have to probably,

  • unless the car has a lumbar support,

  • you're gonna have to go ahead and purchase something that,

  • we start people with a rolled towel quite often

  • just so they can see what it feels like.

  • But this is a McKenzie support,

  • there's a million of 'em out there.

  • This is the Napo, we've talked about this one,

  • and Brad really likes this one.

  • - Yeah, this one's got memory foam, it's really good,

  • it gives you good support all the way up.

  • If you need it more specific,

  • then you may want to go with more of the roll

  • where it'll support more of that, one or two-

  • - Segments. - Levels, yeah.

  • - Where this one really,

  • I don't like this one.

  • I like this in my office chair,

  • but I don't like it in,

  • this is, see how nicely it pushes me kind of forward

  • so I can work while I'm leaning forward a little bit.

  • But I don't like it in my car.

  • - Sure. Everyone's a little bit,

  • every car. - And that's why, it is.

  • - Actually my one car it works fantastic,

  • my other car that has a lumbar support,

  • this is a little too thick.

  • So, you know, every car, every body's a little different.

  • - It's a little too much.

  • So we're up to number eight, Brad.

  • Going back to lifting,

  • when you're lifting, a lot of people go,

  • well I'm lifting right, I'm bending with my knees.

  • But then they bend their back like this anyway.

  • - Oh, yeah. - And they're rounded out.

  • So you wanna show the three point system here, Brad?

  • So if I'm lifting wrong,

  • there's just gonna be one point of contact.

  • - So there. His spine is all rounded out

  • with a lot of force on it.

  • - If I'm lifting right,

  • so I'm keeping my- - Here, let's turn,

  • there you go. - My back straight,

  • now there's three points of contact.

  • One, two, three.

  • - You gotta have the sacrum, the mid-back, and the head.

  • - So you gotta hire a person

  • to walk around with you and put this pole on you

  • to make sure that you're lifting correctly.

  • - Doesn't your wife do that for you?

  • - Yeah, she does this all day long.

  • Okay, keep working, keep doing the honey-do list.

  • All right.

  • - Good thing she doesn't watch these very often.

  • (both laughing) - Yeah.

  • Thanks everybody for watching.

  • - Take care.

Bob and Brad

字幕と単語

ワンタップで英和辞典検索 単語をクリックすると、意味が表示されます

B1 中級

Eight Everyday Habits Harming Your Spine (Neck & Back)(Eight Everyday Habits Harming Your Spine (Neck & Back))

  • 14 0
    林宜悉 に公開 2022 年 11 月 08 日
動画の中の単語