Physical therapists Bob and Brad discuss how to get rid of a "neck hump," also known as Dowager's Hump, using a rolled-up sock. They explain that the hump is often caused by poor posture and can be corrected with exercises that target the neck and shoulder muscles.
To perform the exercise, roll up a sock and place it under the neck, just below the base of the skull. This provides counter pressure to help correct the hump. Then, perform chin tucks, extensions, and side bending exercises while keeping the sock in place.
Alternatively, use a foam roller or a hard surface to support the neck and perform the same exercises. For added support, a small pillow or a rolled-up towel can be used.
The physical therapists also demonstrate strengthening exercises using a stretch band, including scapula retractions and rotator cuff exercises. They emphasize the importance of proper posture and technique when performing these exercises.
Overall, the physical therapists provide a simple and effective solution for getting rid of a neck hump using everyday household items.
Here are the key facts extracted from the text:
1. Bob Schrupp and Brad Heineck are physical therapists who create videos on how to stay healthy, fit, and pain-free.
2. The topic of the video is how to get rid of a "neck hump" with a sock.
3. A "neck hump" is also known as Dowager's Hump.
4. It is a bump that can form on the base of the neck due to poor posture.
5. The 7th cervical vertebra (C7) is often the most prominent one that sticks out and forms the bump.
6. The physical therapists use a rolled-up sock to provide counter-pressure on the neck hump.
7. They demonstrate various exercises that can be done with the sock in place, including chin tucks, extensions, and side bending.
8. They also use a foam roller to help stretch and strengthen the muscles in the neck and back.
9. The Sanctband exercise band is recommended for strengthening postural muscles.
10. Squeezing the shoulder blades together can help strengthen the muscles that keep the posture straight.
11. The "hitchhiker" exercise works the postural muscles and the rotator cuff muscle.
12. The physical therapists recommend doing repetitions of the exercises to tone the muscles, but not to bulk them up.
Note: I excluded opinions and subjective statements from the extracted facts.