- So Brad, these are the top five stretches I do daily.
- Really?
- In ascending order for importance.
- Ascending, so that would be...
- Going up.
- Okay, then.
Let's get to it, Bob.
♪ - Bob And Brad, the two most famous ♪
♪ Physical therapists on the internet. ♪
- All right, the first one is the calf stretch Brad.
- Right.
- [Bob] Ooh.
- [Brad] Yeah.
- [Bob] Now you start by both legs hanging of the edge,
with the knees straight.
- [Brad] Knees straight.
On the steps, I like to use my shoes on these.
I don't want to be barefoot that.
- [Bob] You want grip.
- [Brad] Yep.
- [Bob] And you're on your forefoot.
You don't wanna slide off.
- [Brad] And just relax.
Let gravity do the work.
- [Bob] And you can do it with your knees bent.
And you get the soleus.
- [Brad] Right, the soleus.
You can't go wrong with the soleus, huh Bob?
- [Bob] Ever.
Then you go to one foot with the leg straight.
- [Brad] Just puts a little more stress
for a better stretch.
- [Bob] Absolutely, and you go to one foot
with the knee bent.
- [Brad] And how long do you usually hold yours?
- [Bob] You know, 30 seconds.
- [Brad] After you do 'em a while,
you get a good feel for what works good for your body.
- [Bob] Right.
All right.
The number four, that was number five,
is actually the hip-like stretch.
You could do this a lot of different ways
but I like on the stairs because it's easy to do.
- [Brad] Right.
You got some handrails to hold on for stability.
You got variable heights for different,
- [Bob] Right, you could go here.
- [Brad] Stretch.
There you go.
So right now we're stretching the right leg hip flexor,
- Correct.
And you're also stretching the hip I mean,
a little bit into flexion.
- Yep, and you're getting some nice knee range of motion.
This ankle and this ankle are getting stretched
in a dorsal flexion.
That's a good all around stretch.
- Again, 30 seconds.
- 30 seconds.
Do you count or do you look at a clock?
- [Bob] No, I just,
- [Brad] Internal clock.
- [Bob] I just think about life.
(they chuckle)
All right, number three coming up.
(air whips)
All right, Brad, the final three I do are
because I'm motivated because if I don't do 'em, I get pain.
- Ah, yes.
- So, with these are the number three is the neck stretches.
- Yep.
- I want you to do the ones that feel good,
that actually take away your discomfort or pain.
So we'll start with chin tucks Brad.
Have you ever done those before?
- Yeah, about 14,000 million times.
- Right.
- Good posture.
Shoulders back, sit up tall.
- Chest out.
Chin in.
Not like this.
- Does that feel good?
- Not like this.
- Keep doing it.
- You know, this one doesn't take my pain
but I don't have any pain.
But for me it's a maintenance job.
- Right.
- You know, it does take away pain when I do have it.
- Right.
- Depending on the source.
- Now the next one, Brad, I think you take your hands,
put 'em on your traps, and extend your neck back.
- I do like this.
- Yeah.
- The support of the hands on the trap
really helps support and relax things.
And it does much better for me.
Everyone might be a little different.
- Okay, next one Brad.
- Going on.
- Do a chin tuck.
- Chin, oh yeah. And then we already did chin tuck.
- No, a chin tuck and then go into a right side bending.
- Okay.
- Now or left.
Whichever one feels better to you.
For me it's right.
- Or you could do both ways.
- I always...
- 'Cause I'm always right.
- Yeah.
I always tell people, you know, my patients
a verbal cue so they do it right.
Chin tuck in, right ear to right shoulder
but don't lift up the shoulder.
- Very good. - So we're not doing this.
- Yeah you don't want that.
All right and then finally is rotation.
Do you do this sometimes, much, Brad?
- I rotate a lot, Bob.
- Do ya?
- Yeah, I'm a rotator.
- Okay, well go right, I take my right.
- Oh, on the neck.
- And put the left arm behind the head.
(Brad groans)
And get a little bit of over pressure.
- So this is pretty gentle.
You don't.
- And a good posture the entire time.
- Don't do this.
- Right.
- Up tall, breathe and relax.
No pain just should feel good.
- Again, this to help you with a life of pain.
So we're gonna go to two and one.
We're gonna do them together.
- All right.
(air whips)
- All right, Brad.
In order to be efficient,
I actually do two and one together.
- [Brad] Yes, I like that.
- Number two is a chest stretch
and number one just an upper back stretch.
And you can use a back pod, which you have to purchase
or just stuff some tennis balls into a sock.
- Yeah that's what we have,
two tennis balls in here like that.
And that would take the place of the back pod.
You could use a tightly rolled towel.
- [Bob] Right.
- And put that there.
- [Bob] That's a clean sock by the way.
- Yeah, well Bob, I smelled the Maurer.
Felt pretty comfortable.
So I'm gonna put it between my shoulder blades.
What level up and down is kind of up to you
but more up towards the neck.
But it may vary.
And then we're gonna do these palm up.
You do palm up, Bob, right? - [Bob] Right, palm up, right.
- Palm up and look at that.
I'm gonna make a snow angel.
Do my feet go too?
That's optional.
- [Bob] No need.
- And now I did these a few weeks ago.
- [Bob] Brad has gotten actually better at this.
- Yeah, I was unable to do this
because my left shoulder was tight.
- [Bob] Right.
- It's still tight, but it's not as tight.
- [Bob] You should do this one.
- Yeah, I should do this one every day.
Oh.
But there's only 473 exercises a day I'm doing now.
- [Bob] That's right.
- Might as well get another one.
- [Bob] Now, you could put the pod next to the spine too,
if that's more comfortable.
- Okay, instead of right in the middle on the spine
move it over an inch or two.
And then you get on that muscle part
between the shoulders blade and the spine.
And I like that, actually.
I do that and I like to, actually.
- [Bob] Let's see if you can touch the ground now.
- That feels good.
- [Bob] Brad!
- I'm running off.
- [Bob] This is a family show.
(they laugh)
- No, no, that's not gonna happen on that side.
- [Bob] Okay.
- It's still not.
Yeah, that's better.
It's coming though.
As long as I'm going in the right direction.
Life is good.
- [Bob] Again, you can use two balls in a sock.
- The neat thing about the sock is you get a little handle
you can go like this kind get it in place.
- [Bob] Right.
You could even do it against the wall.
- Yeah, that works better against the wall.
Oh.
Oh, yeah.
- [Bob] Pretty aggressive.
- It's a different experience.
It's not as aggressive and yeah,
it's a little harder to get where you need, but it's okay.
Where is that?
Over there.
- [Bob] There we go.
All right, Brad.
We wasted up their time.
- Yeah, people are getting sick and tired of this.
- We can fix about anything,
- [Brad] except for,
- [Bob] a broken heart.
- Yeah.
But look at this Bob.
It's kind of like.
- We're getting close.
- Yeah.
All right. Be careful and have a good day.
(upbeat music plays)