♪ Bob and Brad ♪
the two most famous
physical therapists
on the internet.
- Hi folks, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- Because we have the most famous physical therapist
on the internet.
- Okay then.
- Did we get your attention?
- Oh! In our opinion, of course.
- Right. In our opinion.
Today, Brad, we're gonna talk about how
sitting destroys you,
and how it's really
worse than smoking.
And we're also gonna do a review of these two deaths.
- Okay.
- But we're doing, we're going to do all of it.
- Worse than smoking
- Right. That's, you know,
this is based upon the work of James Levine.
He's a PhD MD,
- Oh, okay.
- At the Mayo Clinic, endocrinologist,
and he studied the harmful effects
of sitting prolonged sitting,
- Sure.
- For over 15 years.
So he's an expert on it.
- Okay. So we're talking about people that
oftentimes maybe sit for their job,
sit at home a lot.
- What he found is those that sit more
than six hours a day are generally at risk.
And you know what the problem is, Brad?
- Back?
- No, what the average is?
- What? Oh...
- Nine hours a day.
- Oh really?
- Yeah.
- Wow.
- So we're, you know, we've got a whole
population that's running into trouble here.
- I have a feeling, like 50 years ago
that those numbers would be quite different.
- Right. Exactly. And by the way, Brad,
I see a couple new people out there.
- I do too.
- New to our channel, please take a
second to subscribe to us.
We have a subscribe button right here,
or maybe it might be down here
if you're on your phone.
- Right.
- We provide videos on how to stay healthy,
fit and pain free, and we upload every day.
- There you go.
- All right.
Well, I, I'm gonna read a quote by him,
Dr. Levine.
- Okay then.
- He said sitting is more dangerous than smoking,
it kills more people than HIV,
and is more treacherous than parachuting.
Can you believe that?
- Well, it's a bit to smile though
but obviously he's been studying
and he is a doctor, he's at Mayo,
he's got a lot of, uh, you know,
it's just not something that
came out of the blue.
- Right. He's a research scientist so
you know, he's found out, and I'm gonna,
I'm gonna go down kind of a list here, Brad,
of some of the things that it did.
- Sure.
- It produced more fat cells,
so it's making us fatter.
- Sure.
- Um, in fact they said right on your
bottom even, it kind of, they tend to
accumulate there,
- Sure
- which makes sense, you know.
- Right.
- Um, increased risk for diabetes,
or if you have diabetes it's gonna
make your diabetes worse.
- Right. We know exercise makes it better,
so it makes sense.
- Right. Um, increased blood pressure
and heart disease.
- That makes sense.
- Not a fun thing.
Um, this is one that was surprising me:
you are more prone to breast cancer,
colon cancer, and prostate cancer.
He said multiple cancers,
you're more prone to, with increased sitting.
- With sitting more than six hours a day.
- Yeah. Yeah. These are kind of...
devastating to hear, aren't they Brad?
- Well, it's, it's getting, it's getting my attention.
- All right. (laughs)
- Let's look at it that way, Bob.
- Um, you're more prone to depression,
- Ooh.
- and the one that we really understand, Brad,
is that you're more likely to have back and neck pain.
- Right.
- Ane we, we've talked about this where sitting,
you know, back pain used to be a lifting problem,
now it's a sitting problem.
- Right. Just, yeah. (indistinct)
A lot of people don't understand that
we've had videos explaining it,
and explaining the mechanics of it
and why it's a problem.
- Lucky for all of you though, we have found an answer.
We found a company with the answer.
- Oh yeah, this is nice.
- So Flexispot.
- Okay.
- Flexispot.com, and they make a lot
of different devices, actually, Brad,
but this is one of them,
it's a sit-stand table, or desk.
- Sure.
- And uh, it's, this is the 35 inch,
So it's 35 inches wide.
- Okay.
- And I gotta just tell you first off
before we even show you how this works, we've had people
walking into our clinic here,
- Mm hmm,
- and they all want to take this with them.
(both laugh)
I mean they all, they all find this
all the staff comes in and they're like,
"well, can I have one?" you know? So,
- Yeah, exactly.
- So there's a lot of need for it,
my wife uses one at work.
- Right.
- And, and she actually, what, what they recommend
with this and let's, let's show how it works.
- Sure.
- So it's very easy. It's um, if,
if what you're gonna do is you can stay sitting,
and then every so often you can just raise
it up, and it'll raise up your computer
- Right.
- And everything along with it.
And then you have the,
- the keyboard
- The keyboard right here.
Very solid device, wouldn't you say Brad?
Oh, you're higher than me.
- You better believe it, oh, there you go.
- Yeah. The first time I used this
by the way, I didn't realize that,
that there was levels.
- Oh, yeah.
- So I stopped here, I'm going:
well this isn't gonna help me,
I'm really tall.
- (laughs)
- But no, it goes way up.
- There you go.
Very easy to use, um, I think it's got a
35 pound weight limit.
- Okay.
- So I can't put you on top of it
- No, but you're not gonna find a computer,
you might, if you're gonna put a lot of books
on here or whatever, although most people
aren't doing that anymore.
- Take the lot, yeah.
- Yeah.
- Take a lot to get to 35 pounds.
- You're gonna be fine, 35 pounds, and the,
you put more weight on it, it makes it easier
to adjust, to go down.
- And what they recommend is that
every 30 minutes that you wanna stand for eight,
- Okay.
- So, you know, they're not saying stand for the
the entire time, which is, my wife does
a lot more of that, she says
- Sure.
- She stands more than that.
And then move for two.
So you wanna actually do some exercises
or something, and we're gonna show some
of the exercises you can do with that,
- Sure.
- Uh, with that. Why don't we start
and do that first, Brad.
- Okay, you bet.
- So, uh, when you stand up that
what's nice about this it's gonna be easier to
to do some of these exercises
than if you're sitting.
- Right.
- But let's start off with the ones you can
do, you know, even sitting.
And the neck exercises.
- Yeah. You bet.
- So neck retraction.
- Sure. Tuck back like this.
Here we go.
If I look straight on
- Yeah
- see here. It's it's not down and back.
It's straight back.
- And this is to try to combat the fact that
you're gonna be like this quite often when
you're sitting, you know, bring...
- Right.
- And that's what's nice about the standing,
right away it brings you up into better posture.
- Right.
- All right, next one, Brad? We do...
- I like to do the one where you go over
to the side, which stretches out
some scalene muscles in the neck
which are really important for posture.
And it helps circulation into the shoulder,
and the arms which is a small thing,
but it can be a, a big thing. So easy stretch.
- You can take fingertips.
- Exactly.
- Not hand, fingertips.
That way you won't stretch too hard.
- Gently. You know, you can hold these just,
you know, a few seconds is good
if you do them throughout the day.
- Then you can go the opposite direction.
- It feels good doesn't it?
- Yeah, it does.
- It does. I got a really...
- good stretch.
- So we do the chin tuck first,
scalene stretch both directions.
- Probably rotations?
- Yeah. The shoulder rotate. Oh,
- Oh,
- Yeah, we stick with the neck, sure.
- Yeah.
- Turn. No, I imagine it's rotate to the right,
- Oh right and left. Yes.
- Rotate left, give a little extra stretch.
- Yeah.
- Don't go into the pain zones
- And I'm gonna give a little over pressure,
as long as it doesn't hurt.
- Yeah.
- If it feels like a good stretch,
you can go ahead and do this.
That way, when you look behind you
when you're driving, you can see better.
- Yup. That works out good, doesn't it Brad?
- It makes a difference.
- All right. Rotations
- You know those upper traps, Bob,
- Yeah.
- They get tight.
- And they're get, they tend to get pulled forward.
- Right.
- So it's good to work 'em back, I think,
- Yup.
- and really stretch 'em out.
- So this part going back and down.
That's a key part.
- You can even do a stretch like this Brad,
kind of just stretch back like this.
- Yep. Yep.
- You know, you know what I like to do, Bob,
is I, I actually take a towel.
We got all these little towels in here. (laughs)
There's a big towel. There it is.
- I think you still got a big one.
- I'm gonna put that behind my neck.
- Go like that?
- 'Cause, a lot of people have a hard time
getting behind like that if they have,
if they're older, or shoulder problems,
and that's a little more easy to do.
- This is where this works out really good, Brad,
is 'cause this is a hard stretch to do normally
is I want you to just do some rotations here
- Yeah
- like this. Gentle rotations.
Really good posture while you're doing it.
- And some of these things you can work while you're
doing this if you're not have need to keyboard...
- Well, what they found Brad, without a doubt,
is that you're more, more productive
if you take that two minutes to stretch
than, than you would be
if you kept focused on your work.
- Right. it gets your circulation going,
you feel better, and you can be more productive.
- More awake.
- Yep, absolutely.
- More concentration.
Uh, some back extensions. Brad?
- You bet.
- Again, you can't do these sitting.
So this is a really a good one to do
when you're standing.
Okay. I'd even maybe do a few of these Brad,
getting up on your toes?
- You bet.
- Up on your heels,
- Yep. Get that circulation going all the way
from the feet
- Yeah.
- get it worked up towards the core.
- Um, one thing: yeah, this is a
little bit of a strange one
but you can actually grab your ankles and
and, and do a hip flexor stretch
because one of the things that tightens up
when you're sitting is,
is the muscles right here.
Yeah, your hip flexors. Right?
So this is a great stretch to do, to,
to loosen things up.
- If you got the balance balance, you know?
- Yeah. Well you got the desk to hold onto, Brad.
- Right. Right. And some people,
this still might be, you know, challenging.
So especially if they're older.
- So this desk is I, I saw a price for $299,
I'm sure there might be variations on there.
Well worth it, Brad and I can't wait
to take these home.
You put, um, you're gonna take one home,
I'm gonna take one home.
- I'm already, I've got plan,
I'm planning for my new study with this.
Um, do we got time for the, the hand stretch?
- Oh sure, oh yeah. The hand one.
- Okay. This one: make gentle fists
out like this. And the first thing you do
is bend your wrist down. And then rotate out.
So Bob's showing you the...
- This is a great one to do.
- Yep. This one is going to help...
- I can't believe I forgot this one.
- Yes. I know Bob that's okay.
I forgot about it too for a little bit.
And it came to me.
Then stretch backwards
- Stretch like this, yep.
- I don't like to go on the very fingertips
and pull really hard, that's a little more
than you need. Right at the base.
- It's all in the base.
- Gentle, gentle stretch.
- All right now, before you leave,
we're gonna actually do a little bit,
we're gonna show a little commercial.
- Oh!
- we're gonna do a two minute commercial
at the end here, and uh, we're gonna
put this on Facebook.
So, you know, I want you to do two things:
watch it and let us know what you think about it,
- Yes.
- And then the second thing is,
make sure you go to Facebook and like our page.
- Yeah.
- So,
- I like it.
- All right. Well, well.
- (laughs)
All right. Watch the commercial.
- Take care.
- Hi folks, I'm Bob Schrupp physical therapist,
- Brad Heineck, physical therapist.
- Together we have the most famous
physical therapist on the internet.
- In our opinion, of course, Bob.
- James Levine, MD PhD at the Mayo clinic,
a research scientist has to study the dangers
of sitting for over 15 years.
- And?
- Dr. Levine discovered that people who sit
greater than six hours a day
produce more fat cells.
They also have increased risk for diabetes.
They're also have increased blood pressure,
heart disease...
They're also more prone to breast cancer,
colon cancer, and even prostate cancer,
multiple cancers.
And finally, they're more prone to--
what are you doing here?
More prone to depression,
back pain, and neck pain.
Okay. Lucky for you, we have found a company
with the answer: Flexispot - flexispot.com.
They provide these sit to stand desks
that can get you from the dreaded sitting
up to standing.
And what they recommend is out of a half hour,
we have 20 minutes of sitting,
- Eight minutes of standing,
- and two minutes of moving.
Which, you know what that means, Brad?
- Yeah. We can shuffle...
- We can dance for two minutes!
- (up-beat music commences)