- All right, Brad and I are gonna show you
the three exercises that we think will give you
the most benefit in your daily life.
- Bob, I don't only think,
but I have very strong feelings.
- You know, huh?
- Very strong feelings.
- All right, cool.
- No pun on words.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Okay, Brad, you are gonna demonstrate
shallow squats to start with.
- Versus deep.
Right. - Right.
So we're talking about getting off of a chair.
- It's for a beginner?
- Yeah, for a beginner.
You have difficulty getting off a chair.
What makes it much easier is if you elevate the chair
just an inch or two.
- All right, amazing.
- Yep.
- So much easier.
- You can take a cushion.
If you have a throw pillow, that will work.
What we found is we're gonna use a cushion like this.
This is a Pete's choice.
- Our giveaway.
- Yeah, it is a giveaway.
You can certainly register.
Go on the email.
- Yeah, go on our website
- Website.
- Giveaway section.
- But it is nice if you have something
a little more firm and squared off, but put that-
- On outside, outdoors?
- Oh, yeah, I have one outdoors.
I have one inside.
I have one under my desk to put my feet on.
- I do too.
- Yeah, they're wonderful.
- Yeah.
- So anyways, when you get up another inch or two,
it can make significantly different
as far as getting up, the ease of getting up.
So if I couldn't get up without using my hands,
with this, a riser under here, just an inch or two,
all of a sudden you can get up much easier.
- And if you can't use your arms, and another riser.
- Exactly, and then we're gonna do, how many of these?
- Progression, I mean 10.
- Yep.
If it's hard, you can do five to start out with.
Build up to 10.
- Once you do 10, we're gonna progress it, right?
- Yeah, then you take this off.
- Right.
- And then you're gonna notice that it's gonna be harder.
You may have to go back to using your arms again.
- Exactly.
- And then every day do five to 10.
Always work into 10.
When you get to 10, oh, over here,
then you can put your arms like this,
and see if you can do that, another progression,
and then for the advanced. - Very good.
- Should we go to the advanced?
- Sure.
- So the next thing is out like this.
- Right.
- Boy, is this gets you stronger and works your balance.
If you have problems with balance, that's gonna be helpful.
And then the ultimate, this one's trickier.
This makes a big difference as far as balance,
a little more wobbly,
a little more difficult on the legs.
So very good.
How's that, Bob?
- Awesome, Brad, did a great job.
- Are we done?
- No, we're just starting.
- Oh. (chuckling)
- All right, Brad, the next one is the air bench.
- Air?
- Meaning no, it's air, nothing, no bench.
- Oh, so sit on air.
- Why this is different than the squat,
the squat works mostly the glutes and hamstrings.
- Yep.
- Maybe the hip abductors.
- Sure.
- But this works more the quads.
You're gonna feel it in the quads.
- That's right.
- And the quad is the muscle that gets weak
when you have knee problems.
So if this hurts, when you have knee problems,
I want you just to go a little ways down.
- Right.
- Like that far, and then eventually go further.
- This is something, you know, you may hang onto a cane,
or stick, a walking stick.
Maybe put a chair that you could,
you know, you could hold onto there.
- Eventually go down to level if you can.
- Right.
- And eventually hold for a minute if you can.
- Right.
I'm a big believer in over 30 seconds is waste of time.
That's just from studies I've read from years ago.
- After 30 seconds, I think I'll have had enough, Brad.
- Most people will.
Just don't go too deep too far.
- Right.
- You don't wanna-
- Don't wanna fall down, right.
- You don't wanna get stuck on the floor.
- Are you getting impressed?
- Yeah, I am, let's keep going, Bob.
- All right.
- Yeah, sing a song while you do it.
- We'll go on to the next one.
All right, number three is very simple.
It's gonna be heel raises and toe raises,
and this really is gonna help your calf muscles,
and it's gonna help you balance.
- Right, exactly.
- So Brad, why don't you show 'em what a beginner would do?
- So to start out with, have something to hold onto.
If you're gonna have two rails like this at a staircase,
that's excellent, 'cause you can hold on there.
We're not going up and down the steps,
and we're just gonna go up.
If you focus on my feet, up on the toes, and then come down,
and then back like this, and lift the toes up in the air.
And this is where it's really important
to hold onto something, because if you don't,
and you lose your balance, down you'll go backwards,
and we'll have none of that.
- That's right.
- So up, and then back, again, five to start with.
If you can get up to 10, that's great.
Once it gets too easy, you can go to one hand on the rail.
Okay, and so you're working your balance
as well as your ankle strength.
- And if you really want to advance for toe raises.
- Yep.
- You can lean against the wall here,
put your feet out a little further.
- Sure.
- And you can just do toe raises, a bunch in a row.
- Right.
- [Bob] It'll start to burn it a little bit.
- [Brad] So this is strengthening the muscle in the front.
- [Bob] Right.
- [Brad] Going up on your toes strengthens the calf,
so we're getting both sides.
- [Bob] Right.
- [Brad] Of the ankle and the calf, shin.
- [Bob] So Brad, you wanna finalize it
by doing it off the steps?
- Yeah, this is a fun one.
Make sure you have, if you have steps that have carpet,
I probably would not do it, because it works better
with a step that is solid, because you need shoes
with grippy on the bottom,
and you'll see what I'm talking about.
You're gonna back up off, not too far,
'cause you'll go like that.
- [Bob] Yeah, a couple rails are really helpful.
- Yeah, two rails is really good,
and you get so that the balls your foot are still
well on the step, drop down,
and the nice thing about this is you get a stretch.
You're gonna feel the calf stretch,
and then you're gonna go up and strengthen.
- [Bob] This is advanced
- Stretch, yep, that's right.
Make sure you feel confident
on here that you don't wanna slip off.
That's the big warning on that particular one.
- You could do one too.
- Ah, you could, yeah.
For your overachievers, you're feeling
very strong and cocky,
then you can go to one foot, and do it.
- [Bob] There you go.
- [Brad] Yeah, this is for those, you know,
athletic type people.
- [Bob] Yeah, build up to it.
Still playing tennis.
- There you go, three exercises that will help you
in your daily life.
- That's right.
- And they're fun to do as well, Bob, and if-
I wanna keep going,
'cause we have babble now, you know?
We can fix just about anything except for-
- A broken heart?
- Yeah.
- And a broken brain, Brad.
- Well, yeah.
I've been working on that for mine for a while, anyways.
Well, be careful, and have fun.
- Thanks.