- Okay, Mr. Brad, when I worked in hospitals
and nursing homes, I got to observe a lot of nurses
working with patients in bed.
And quite a few of them had really bad posture.
- Oh yeah.
- Which really put a lot of stress on their back.
I mean, terrible stress.
So we're gonna show you the better way.
Right?
- Right now?
- Yeah, soon. - Okay.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- The first thing, Brad, is you gotta stop
bending from the back.
You wanna bend, all movement should really go from the hips.
It's like your back is in a cast.
This part.
So show the right way, Brad.
He's bending forward.
He's keeping the back straight the entire time.
All movement is coming from the hips.
- Right there, hip hinging.
- All right, now we'll show the incorrect way.
The way I saw quite frequently.
The back would do all the movement.
Yep.
- We're out reaching, and this is real common
working over a bed.
- Over a bed, right.
- Yep, in the nursing home or hospital.
Reaching over and around the bed and oh, boo.
- And you will pay the price if you keep doing it.
(whooshing)
All right, Brad, the first way we try to train people
to keep a straight back is we have 'em do posture squats.
So you need a broomstick or Booyah Stick
or a dowel or something.
- Something that's about five feet long and straight
and you can get your hands around.
- The upper hand, the palm is gonna be faced down.
The lower hand, the palm is gonna be face.
Did I say out?
- Yeah.
- Forward.
- Yeah.
- And the lower hand is gonna be facing out.
- So sometimes I'll tell people, thumb down on top,
thumb up in the back, and that works too.
So whatever works.
So you end up like this.
You wanna show on me Brad?
Three points of contact.
- Yep.
So we have contact.
Let's rotate a little bit, Bob.
Contact here between the shoulder blades,
here at the belt line or the sacrum,
and then here at the occiput or the back of the head.
All the time, those three points should maintain contact
as you squat.
- Right.
So all the movement come from the hips.
You wanna show it if it's improperly?
- Yep, I'll show it improperly.
- Gap here, gap here, and we're rocking on the mid back.
No good.
- And I'll also show bending, Brad, properly.
- Oh, right.
Yeah, so now he's hip hinging
while he is maintaining those points.
So you get the practice.
- Start bending over a bed.
- And I don't know if we wanna talk about it,
but if I go over a bed, I always tell people,
put one knee up on the bed.
- That's later in the show.
- Oh, I jumped the gun.
Sorry about that, Bob.
- All right.
(whooshing)
All right, Brad.
When I teach somebody how to bend correctly,
I ask 'em how far apart should your feet be?
What do they always say?
Shoulder width.
- Yeah, so here's the shoulders right there.
- That's wrong.
We want you to be way wide apart.
It's gonna be a lot easier.
It's gonna be a lot easier to keep your balance.
- Yep.
- And also to go lower and straighten your back.
- Yep, it's a wonderful, wonderful start
in assisted foundation.
- Really wide, wide, wide.
- And actually, you're a little closer down anyways.
- Right.
- It makes it easier to maintain a good posture squat
when you have a wide base.
- Good point, Brad.
- You have to do it.
I've had people come in and say,
show me a squat, and they'll go like this.
And then I stop 'em immediately.
- And your back rounds right away.
- Yeah, yeah.
It's all no good.
But then we show 'em the proper way.
- Right.
(whooshing)
All right, Brad.
When you're next to a bed, you can't bend your knees at all.
So you gotta keep your back straight
while you still go over the bed.
You can put one hand down if you are working one handed.
- Right.
Support the back.
- I realize that that's not the best hygienic practice,
but it's gonna support your back.
- Right.
Make sure you got clean hands.
- And you can also do the one that you talked about.
- Yep, bring the knee up and then keep the back straight.
And you really have a lot more leverage.
I think the other scenario that's really common
is going into a trunk of a vehicle.
- Right.
Is really where that happens.
And so you really wanna hip hinge, get your feet out wide,
maybe a different stance and work on that.
(whooshing)
- All right, and another way you can take stress here
off your back, Brad, is actually when you bend over,
keep that back straight, and you can put your hands
on your knees or you can put your elbows on your knees.
- I think this is really good when you're--
- Down here for a while.
- Yeah. - Yeah.
- If you're lifting something up and you only need one hand,
you can use this hand to support
and lift with the other hand.
- Or if you're close to something,
you can grab on here and pull it up like that.
- Yeah, a little using the other hand for support.
It's the heavy loads is where the complication
comes with a little more difficulties.
(whooshing)
- All right, Brad.
I just wanna mention Foundation Training
by Dr. Eric Goodman.
- Sure.
- Well, he's gonna be on our podcast coming up,
and this is a great one for strengthening
the entire posterior chain.
So by that, I mean the back, the butt, the hamstrings,
the whole back of the back.
- All the muscles that are responsible for good posture.
- Right.
So he's got a whole series of exercises you do,
including this one, where you lean back and keep your,
you hold it for 20 seconds.
- Just a nice symmetric hold.
- Right.
- Like, you're gonna dive in the water.
- Yep, like this, keeping your back really straight.
- How many seconds?
- 20. - 20?
- Yeah.
- That's a long time.
- Yeah, it is.
- You'll have listen to some music.
- So again, it really helps a lot of people
with their back pains though.
Just a thought.
- Yeah, no, I think it's a good option.
Dr. Goodman.
(whooshing)
- All right, Brad.
So remember?
Bad, good.
- Yeah.
Teach your children at three times a day, every day
until they're five years old.
You'll never have to mention it again.
- They'll be sick of you.
(chuckling)
- Have a good day.
(upbeat musical tones)