♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Howdy folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Because we're the most famous
physical therapist on the internet. (laughs)
- In our opinion, of course, Bob.
- A little violent here. (laughs)
So we want to talk about improving your balance
right, Brad?
- Absolutely, Bob. We want to think about,
because as we get older,
as you and I, you know, we're past 50 now and
- Right.
- getting into
the next decade. - I'm past 6-0.
- Yeah and I'm almost there.
And our balance just naturally
gets worse as we age - Yeah.
- across the board. I think we're safe
in saying that.
However, there is things that you can do
about it and it can maintain or improve your balance.
So what I've come up with,
is a way that you can practice and
practice,
exercise - We can incorporate
it into your day.
- There you go.
Exercise - without, you know,
taking time.
- Yeah. You don't have to take
five minutes out - Right.
- and work on your balance.
- Just make it a part of your routine.
- Say no more, Bob. I gotta work on my speech and memory.
- Me too. - Holy cow.
So here we go. I've got five daily activities
where you can incorporate easy balance exercises
without taking any time out.
And then there's a bonus at the end.
- Very good.
- Alright. - Are we giving away
anything away up here? Oh, you wanna grab that?
- Oh yes. Yes.
- By the way, if you go to Bob and Brad,
go to the give away section.
We are giving away a Bob and Brad neck massager,
- Yes.
- neck and back massager. - Yeah.
- This thing is awesome.
You know - Back here you can work
it down into your back.
- You can get rid of your spouse
if you've been thinking about it
because you don't need her to or him to help
massage you anymore. - Yeah.
And it does actually, you know,
Chris, he said, "Boy, these,
it feels like someone's actually massaging.
It is a nice quality unit.
- Yeah.
- So you can win it. Sign up and see what happens.
Okay. - Just throw her out. (laughs)
- No special equipment is for,
is needed - Right, right.
- for this as well.
So the first one, anytime you're sitting at a chair
and you stand up
- Right.
- what I'd like you to do, because this is a very,
relates to balance. - A big part of your
balance is strength.
- It really is. So if, if it's a challenge,
if you need to push up from here
with both hands normally, try to do it with one hand
or with no hands. But not just one repetition,
take an extra 15 seconds
and sit and stand
five to 10 times and exercise those muscles.
See if you can do it without touching anything
unless you're wobbly.
Then of course - Right.
- you might need a walker or have something
in front of you like the table so you don't
- get wobbly - This can make
a big difference in your balance.
- Right. And it's just a great little exercise.
Again, five to 10 of them is gonna take
- And by the way, - a few seconds.
- why Brad and I are not big fans of the sit to stand chairs
unless you can't get up without it.
- Right. He's talking about those ones with the button.
- Electric chairs.
- Yep. My mother has, when you push your button
- My mom does too - it picks you up
She just keeps it up a little bit
and then she stands up by herself.
- Right. My mother doesn't even know
where the button is
half the time. (laughs)
- I would like her to have her elevator leg.
But that's another story. Okay. When you're doing dishes.
- Right.
- Okay. What I'd like you to do is just simply
have the cupboard in front of you
so you can hold it for balance.
Oh yeah. Zoom down here.
And I want you to do what Bob is doing.
Go up on your toes and then rock back on your heels.
And that challenges your balance
and it strengthens your ankles,
which is both really critical
for your balance. Ankle strength
and just getting
that pro perspective. - Again, we want to make sure
you're safe while you're doing these.
Don't fall while
you're exercising. - Right.
So that's why I say stand the cupboard and the sink,
or sink, so you can - Exactly.
- put your fingers around the sink
if you need to - Yeah
- get a hold of something - it could surprise you.
You could fall backwards.
- Yeah. And that's, that's not good.
So the next one
- Also at the counter
- You're right. If you're preparing some food,
which oftentimes we do - Yeah
- You have the counter in front of you,
hands on the counter, put the food away
just for a little bit. Now watch what I do with my feet.
I'm going, I call these the ziggy zaggys.
Now you can do it with socks on,
if you have shoes on, it's actually better
because it offers more resistance.
And what we're doing is we're strengthening a lot
of little muscles in your feet, in your ankles
that's gonna help you with your balance.
So you just do this, you know, 20 seconds.
And if you had some music going on, you know,
you can get a little, (laughs)
have a little fun - [Bob] A little crazy.
- So I call those ziggy zaggys.
Do them at the counter. - That's a professional
name for them.
(laughing)
- The next one. Brushing your teeth.
Everyone should be doing that
at least - Right.
- twice a day. So you gotta a counter to hold on
with one hand, if you need. You're brushing your teeth here,
stand on one leg while you're brushing your teeth.
- That's too much. What you might do
is just stand with your legs together
like this. - There you go.
That's, that's enough challenge for many people.
- Yeah. If,
if this makes you feel like that,
- Yeah. - That's good.
If this is easy
- Yeah. Then try the one
- Then the one foot. - Yeah.
- It's amazing how
single leg stance can really challenge
and strengthen - Yeah.
- your, your ankles and balance.
So, the next one,
now, this is what,
I'll be right back.
If you have a cushion and you're balancing
and you can - Right.
- do this one pretty easily with one foot
with , at the brushing your teeth
then when you go to the microwave, how many times do you go
to the microwave and hit 30 seconds?
- Right. Or a minute?
- Yeah. Very, very common.
So I gave my brother and sister-in-law
one of these to stand or kneel on
or use whatever they want. - Sure.
- It's just a cushion.
You could just take a foam off of one of your chairs,
- Right. - or the ottoman.
and set it down there
by the microwave - this is by Peach Choice.
- Yes. - If you want to
buy one online.
- You can also do it without this, if you,
- Right. - if you want.
But the whole idea is usually you sit around
for 30 seconds waiting for your water to get warm.
Just stand on something like this.
And just because it's soft,
it really challenges your balance.
You know, and if you're good enough,
you know, you might wanna go
to one second and then it really, you know,
gives you a timer to look at, a little challenge,
or you usually got it covered by the microwave
to assist. And use that microwave 30 second time
to challenge your balance and have a little fun with it.
- I don't wanna add any religious slant to this but,
(laughs) - why,
you gotta see where I'm going here.
My wife, when she fills up
a water bottle, - Yeah.
- she does a water pop bottle prayer.
She prays for somebody.
- Oh really? - Yeah.
- Oh that's nice. - Yes.
- There you go.
That's, that's a good idea. - Yeah.
- It's how you incorporate
little things in - Right.
- your life to make your life better one way or another.
- Now you have a ball?
- The bonus.
- The bonus one.
- Absolutely. And if you're even a little more advanced
in these, you want a more challenge,
then you get a bouncy ball.
You know, just bounce it like this.
And that's pretty easy.
Start bouncing on one foot. That'll even be harder.
And if you really want a challenge and you're having fun
and maybe, maybe you used to play basketball
or something when you were younger and you still do perhaps?
You can go on one foot and bounce off the wall.
- And he's got the chair behind him
in case he loses his balance. - Whoa. Whoops.
There we go. - Right.
Again, this is advanced.
Only do it - Right.
- if you feel stable and you want that challenge.
There's always those - Yeah
- those people - high achievers
- They're out there. Yeah.
They wanna show off to their - Just like Brad.
- Yeah. Show off to their wife
and all. - One speed. (laughs)
- Full - It's high
- full speed or - Full speed ahead
- or nothing.
And I've paid the price many times.
(laughs)
Never. Still can't learn.
- All right. Thank you all for watching.
- We appreciate you. - Good luck. Stay upright.
Keep your balance strong. - Stay upright. That's right.
- Absolutely.
(bouncy tones)