♪Bob and Brad ♪
♪the two most famous physical therapists on the internet. ♪
- Hi folks.
I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob
- This is kind of cool.
We're gonna stop sciatica, shoulder pain,
and improve posture with one simple exercise,
kind of a three in one.
- It, and it is a simple exercise.
And we're gonna first explain to you why it works
show you how it works.
And it's only gonna take a few minutes, but
- And we're simple people I would say.
- Yeah, not simpletons, but simple people.
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There you go. It feels good.
- Okay. So let's talk about shoulders.
So we'll start from the shoulders, work your back
and then look at the whole posture.
- Sure.
- So shoulders, we're gonna refer
to this really excellent book by Dr. Kirsch
who is an orthopedic surgeon.
He's studied this for many years.
There's studies on this hanging,
hanging for the shoulder and we're
- Brachiating
- Yeah, yeah.
- Yeah he called it that yeah.
- I had to look that up.
- Yeah.
- To make sure I knew exactly what it was.
It talks about hanging and he goes
through in detail why it works
and why you can improve shoulder pain,
range of motion and general overall health.
- Basically why apes and gorillas
and monkeys don't have shoulder problems.
- Right.
- They're hanging all the time.
- Yeah. He does refer to that. - He does yeah.
- You know
- Getting a little bit off on a tangent.
- Right. Right.
And then the next thing is the back, not only lumbar back
but the thoracic back between the neck, you know,
- Mid-back right here.
- Right, right in there.
- And low back.
- You put a little traction on there,
all day long we stand,
we have weight compressing those discs there.
- Sure.
- And if we do the opposites, like so many times stretches,
if you bend forward a lot, bending backwards can be helpful.
- Exactly.
- Same with the back.
You put pressure on it all day long
and then distract it or put some pressure on it gently.
And the thing is, this feels good.
I mean, you can tell things are happening
in a positive way cause it feels good.
- Yeah. And that's where some people get the inverted tables
and such.
- Yep, the inversion
- Inversion tables and Brad had one for a while.
- Right. - And it did help you.
- It did. Yep. It's one of those things.
What, it's a different, it's a little bit different from
from what we're doing here.
And then finally posture.
If you do this properly, this exercise properly
it's going to give you good help,
you promote good posture helps straighten the spine out.
- Right. So it helps realign things
putting everything in place.
- Right. So they're probably waiting.
What is this simple exercise?
There is one thing about this exercise.
You need to have something that you can hang
from like a pull up bar.
- Sure.
- You know, a beam in your basement.
I've got a I-beam, I can hang.
It doesn't work as good to the bar though.
But whatever you need something you can hang from.
- [Bob] I've got a bar in between my (indistinct)
- The (indistinct)
- [Bob] Yeah (indistinct)
- Sure. What, whatever it takes to get it, to work.
- [Bob] Sure.
- You know, or if you happen to belong
to a fitness club. they more
than likely have a number of them around.
So what I'm gonna do is simply hang.
- [Bob] Well he's got the palms going out first off.
- Right. Palm's out like this, not like this
and I'm gonna do it facing away from the wall.
You can do it either way.
- And they also recommend that,
especially using gloves is not a bad idea.
- Right. Yeah.
- Cause you're, it's really hard on the hands and
and you will get callouses.
- Right.
- If you do it enough.
- You know, if you happen to be a person that works
with their hands a lot, it may not be so hard.
- Yeah. That's a problem.
- Yeah. Otherwise it may be.
So that's a good point, Bob.
- Yeah.
- Now when you start this,
this hanging is explained in detail.
Like I said in the book, why it helps the shoulders.
We talked about the traction for the thoracic
and lumbar back, how the distraction is beneficial.
Now the posture, one critical thing is do not
let your head go forward, bring it back
so your ears are above your shoulders.
- Yeah. It might even do a little bit of a chin tuck.
- Yeah. In like this and you'll feel the difference
- This is forward. This is back.
- Right.
- So you're gonna put it back until
so your whole spine is aligned.
- Right. And you'll start with the nice thing.
If you have a bar that's, you can touch the floor with
or you can put a stool
so that you can start with partial weight bearing.
So you're gonna relieve some
of the weight through the whole body and arm,
especially when you first start with this.
So right now I've got about maybe 50%
going through my arms and back head back
and I'm gonna do that for 10 to 30 seconds.
And then you're gonna get up
and just relax a minute or two, whatever you'd like
where you, whatever you feel comfortable
you'll feel things kind of come back
into place and it's time to do it again.
And you may be able to hang a little bit more weight.
I still have about 25% of my weight
through my toes right now. I'm just estimating.
- So he is kind of up on his toe actually
- Right, yeah. I don't know. - It's a good way of doing it.
- Is that in Liz?
- Yeah.
- Okay. And then again, take a break.
Now in the book, as far as shoulders
he suggests doing this, you know, up to 10 to 15 minutes
that's taking a two or three minute break in between.
I'm gonna recommend for maintenance
like this three times once a day.
And I think you'll find some good.
- So three repetitions basically, once a day
- Right. So I'm doing my third one right now.
And I typically, when I do this
I only hang for about 10 seconds.
I'm doing it a little bit longer now
cause I'm working with a shoulder problem,
I got from swimming
which is working very nicely by the way.
- Sure.
- Oh this feels so good, Bob.
I'm just gonna hang out for a while.
- I can't imagine you taking 10 minutes to
to hang Brad, outta your day.
I just know you, you won't take 10 minutes to stretch.
- I'm not a, I'm not a real good on stretching.
It's not my strong point.
I like to get out there and get going.
- I mean, if you're having, like you had a rotator cuff tear
or something like that and you really want to get involved
then you may want to do it much longer.
- Sure. Right.
- But, and again, you got you getting the added benefit
of getting your back also some traction
which in your case helps.
- Oh.
- And it also of course works on your posture.
- Right
- You're gonna walk around looking a lot straighter.
- Oh yeah. I'm a inch taller now, I'm gonna catch
up to Bob if I keep doing this I'm thinking.
- Yep. Yep. Cause I started off.
I was shorter than him, so.
All right. Thanks for watching.