♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Well hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna go over 10 posture fixes everyone,
and I mean everyone, Brad, should do throughout the day.
You're very much mistaken if you think
you can do posture exercises once a day
and that's gonna improve your posture
and you're gonna be ram rod straight
and you're gonna be good.
- But on the other hand, you can do these
and it takes such little time and little effort,
and you kind of can make up a game out of it, it's fun.
- Also, I mean, it's the only way you're gonna
stay ahead of it.
I mean, it's a constant battle.
If you take your eye off the ball for a second, Brad,
that's where you're gonna end up.
- Even Bob and I are guilty.
- Oh yeah, you look back at our old videos,
we needed that posture cue when we were watching videos.
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- [Brad] 700 tiny mattresses!
- [Bob] And air channels.
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Bob, posture, 10 of them, what are you gonna start with?
- Well, I'm gonna get this out of the way
because otherwise it's gonna be in the way.
First one, Brad, people are gonna be so sick of this one,
but you have to do it, and that's chin tucks.
And chin tucks are so easy to do throughout the day.
You can be in your chair, you can be in your car,
you can be standing, talking to somebody,
just start going like this them,
and they'll wonder what you're doing.
But the thing I wanna do in addition to a chin tuck,
I want you to do a chin tuck with over pressure.
- Over what?
- Over pressure, so first you do the chin tuck,
which is this, you tuck your chin in,
you're bringing your back of your head up
and you're aligning your ears with your shoulders.
And what this does not only stretches the upper neck,
it also reminds you where your head is supposed to be.
It's not supposed to be here.
- But what about the over pressure?
- I'm gonna do that.
So after you do a few, then go ahead,
you can use your, yeah, fingertip like Brad.
Or you can use the crux, what would you call this in here?
- Is it the hypothenar eminence?
- Yeah. - One of those medical terms.
- And use that.
And this really actually often feels quite good
and it gives it even a little more stretch.
- Sometimes if I have time,
I'll even bring my hand out here and pull up,
and you'll feel those muscles stretch better.
We better go onto the next one.
- Well number two, butterfly expansions.
So again, you usually wanna do it on your chair,
wherever you're at, just put your hand on your neck
and have the butterfly open its wings.
And basically you're stretching
and you're strengthening the muscles
that bring the shoulder blades together.
- Bring them together.
So on this one, make sure you don't grab your head
and pull your head forward.
Keep it low, you know.
- And fingertips, just fingertips.
- Make sure you breathe with all these,
take a second to take a deep breath in your nose,
exhale out your mouth, things will relax,
it'll make your day go better.
- Now which one of these should you be doing?
The ones you think are helping.
And again, mix it up, do the ones you like,
do them throughout the day.
- And don't do this one while you're driving.
- Right, that would be not advisable.
Okay, cat camel.
Now this is the easy one to do throughout the day.
A lot of people do it on the floor in the quadrant position,
but it's easy to do, go to a countertop
and just lean forward like this,
and stretch this way.
- Round the back.
- And then you're gonna round the other way.
- Arch the back.
- Really getting a lot of movement.
This is what we're really concentrating on
because this is getting yourself into better posture,
reversing the round of the upper back
that you often see in many people, or the mid-back.
- I think you could actually do this.
- Oh you could maybe do it like this.
- Yep, oh, yes, I'm feeling strong like bull.
- People may talk, have you do that.
Extensions over a ball, Brad do you wanna show that?
There's two of them where you need equipment.
- Yep, so but you can just use a pillow or use a ball.
Make sure you get a ball that's kinda soft and squishy.
- Where'd you find this one, Brad?
- I don't know, I was just at some store
and they were at the end, what do they call it?
- [Bob] End cap.
- End cap, yeah, and they were like $2.99
so I took three of them.
- [Bob] There we go, I mean they are,
they're fantastic to just have laying around
then you steal from your kid.
- Yeah, well the grandkids want 'em but they're mine.
- [Bob] They're good for dodgeball.
- Oh yeah, and you adjust the height right there,
just right there if you've got that dowager's hump,
you know that hunchback right up in there
is a nice place for it.
And actually I want a little bit of air out of this,
I'm gonna get one of those pokey things
that you blow them up with and yeah, it's got the hole,
and I'm gonna let a little out.
- I like it the way it is to be honest with you.
All right, next one is hanging.
So can you flip over here,
maybe you wanna flip that light, Brad.
- [Brad] Oh flip it off?
- Yeah, no, turn it, turn it.
So if you have like a pull up bar or you have a branch
or what'd you say you had a friend, Brad?
- Yeah, he was a contractor,
he's a carpenter, does work on our house,
and he's got one of those covered trailers
to keep his equipment,
and he has a bar in there so he can hang
throughout the day.
- Yeah, maybe you haven't seen our videos on hanging.
There's one specifically for shoulders
and how it can, I mean, it's almost a miracle
for some people.
- Yeah, this is written by orthopedic surgeon who--
- Dr. Kersh. - Shoulder surgeries.
- Yeah, but anyway, I use it for posture throughout the day.
I do this--
- [Brad] Is that how you do it?
- No, I hang.
- [Brad] Oh okay, I was just trying to,
people might be thinking we babble.
- But when I'm working at the computer,
I try to do this every half hour,
but a lot of times, you know how it is,
I end up doing it every hour.
And all of a sudden I get focused.
But every time I do this,
after I've been sitting, my back cavitates or cracks
just because it's been compressed for so long.
But it just helps straighten out my posture,
reminds me to be where I'm at.
And it may not look like I'm hanging there,
but I was taking about 75% of my weight there.
- Right, and the thing is, I'm sure you're
much more productive if you take that break
to do the hanging.
- Yes, you come back, you're refreshed.
These are the Bob and Brad hanging handles
so check them out, we'll put a link below
so you can hang in your own apartment,
you can hang in your own house.
- [Brad] Just hang out.
- Yep, all right, next one, wall angels.
If you have a wall and I'm assuming you do,
this is just a great measurement of where you're at
because if your head can't get back here,
you've got some room to work.
The other thing is if you can't get your arms
up to this point and all the shoulders
start coming off the wall,
you don't have good posture.
- Things are tight. - They're tight, yep.
So if you can keep the shoulder and the arms
up against the wall until they touch,
you're in pretty good shape.
I don't know if Brad can do it.
- Inherently tight shoulders.
That's it for me.
- Show what happens when you go all the way up then.
- It just comes off.
- So yeah, I gotta work on that, Bob,
I like the hanging does good with that too.
- Right, right.
So easy way to do it, get up to a wall
and just do a few of these
and again, as a reminder where you should be,
and plus it gives you a little bit of strengthening.
We're gonna show you doorway stretches;
you can do this in a doorway,
you can do this in a corner.
Since we don't have a doorway here,
I'm gonna do it in a corner.
- Yeah, we're gonna get a doorway
for our studio sooner or later.
That's been going on for years.
- So basically you'd put one arm on one side of the doorway,
the other arm on the other side of the doorway
and you're just gonna lean in.
- Great stretch, so right in here is
getting those shoulders, back,
stretching out the front of the body,
those pectoralis major and minor.
- Yeah, 'cause if they're tight,
this is what they're gonna do;
they're gonna pull you over.
You're gonna be walking around like a gorilla.
- Yeah, you cannot breathe,
everything falls apart then.
And I was gonna mention something, but now I forgot.
- Okay why don't you do the broom stick, Brad,
you can use a broom stick or you had other ideas too.
- Well wait, exactly, if you have a job
that you're working with a rake or a shovel,
just take that shovel, work that posture because
as a matter of fact, last night I was
digging a trench to get the water out of this,
it's an issue on our yard.
And it's like, those tear my back apart.
So you take the shovel, back like this,
and squeeze back like this,
or you can go over head and go like this,
and make sure you do a chin tuck with it.
All these posture reminder things--
- You can even go back, that'll really stretch it.
That stretches.
Well what Brad's really not revealing,
is he was leaning on the shovel.
- I'll give you--
you're lucky I'm in a good mood today, Bob,
I can tell ya that.
- So you know, they'll joke about this,
like you see the crew, see all these work crews,
you'll have 10 guys on a shovel.
- Three person watching and one working.
- We're sorry about that, guys.
It's like the donut joke with cops, you know.
It's overdone.
All right, number 10.
This is just standing back extensions.
This is a great one.
If you don't have Spondy, spondylolisthesis,
see a lot of pregnant women do this naturally,
they just bend back like this.
But this is a great one if you're
especially if you're doing a lot of lifting
throughout the day, a lot of times I do this preventatively
and then I'll do the lift.
- Sure, right, yep.
And you can hands like this, hands like this.
Sometimes I just like to put my fists in there.
- Yeah, sometimes I go higher up too.
- Oh yeah, right, there's all kinds of little tricks;
I like this one.
This is a whole other story.
- Yeah that's right, putting on fist on one side.
- Liz, did you used to do this when you were pregnant?
All three kids?
Really, wow.
You were right; you didn't make that up.
- She's having to do liftings around Alex
'cause Alex is a lazy guy.
- Oh he's coming back, I'm gonna tell him you said that.
- All right and final one, let's give a bonus, Brad.
- I was just gonna say we got 11.
- Yeah, those standing quad hip flexor stretch
just throughout the day.
These muscles are starting to pull you over.
- Now you do it the left arm--
- I do opposite arm.
- I've always done it the same.
Oh that's a great one for those quads.
- When I go for a walk and if I start to feel
a little bit of hip pain, I always do this one,
stop and grab onto something.
- It must be real entertainment
just to watch you go for a walk,
all the little things that you do.
- My wife and I--
- Your wife doesn't walk with you, does she?
- She does though, we talk about it,
thankfully we have each other
'cause we have to do all these things
before we even go for a walk.
It's like a half hour preparation time
just before we go walk and run or whatever we're doing.
Stretching and--
- Maybe we should get a video of that someday.
The neighbors are out in their lawn chairs watching.
- Thanks everybody for watching.