- All right.
We're looking at the stability ball!
Bob, you know what I always say?
- It's the beauty of the ball, the beauty of the ball.
- Now the stability balls are one
of the best and the cheapest tools
for complete body workout in my opinion.
- Oh, 25 bucks?
- Somewhere in there, yep.
Plus the only the stability ball provides a
unique core strength and balance benefits
that you'll get from no other device.
- Take it from somebody who has spondy.
- Yeah. That's my, my back problems. I tell you,
- That's you,
- I've used this with patients for a number of years
and myself personally.
It's a wonderful device.
We'll get with it.
10 exercises, 10.3 seconds.
- 9.3
♪ Bob and Brad, the two most famous physical therapists. ♪
♪ On the internet. ♪
- All right.
- Now make sure you get the right ball for yourself,
- Right.
- It's important you get the right size,
- I think the best way to do it is
if you search online exercise ball diameter sizing chart,
you'll get a, a few charts and it'll say your height,
and then it'll give you the diameter of the ball.
- Yeah. I got long legs.
So I need a big ball.
- Yeah. I, I use a 65 centimeter.
I think Bob probably uses 75.
- Right.
- And you can change your diameter slightly,
there's forgiveness in this, it's not an exact science.
- Right.
- One thing for sure is when you sit on the ball,
you should have approximately 90 degree bend...
- Right
- in the knee, in the hip.
You know, if you're way down like this
or you're up like this and your knees are here.
- Yeah. Not, not workable.
- And it's forgiving,
it's like, again, there is quite a bit of forgiveness.
Make sure you have it pumped up
to a level that you feel comfortable.
You should not be sinking way into it.
This one's a little bit low.
I would put maybe a little more air on it, but it it's okay.
It's gonna work fine for this video.
All right.
10 exercises.
We're starting in a second.
(whooshing sound effect echos)
- All right.
The goal is 10 repetitions per exercise.
You could do more if you want.
If you haven't done 'em before,
you'll probably get sore muscles tomorrow.
That's okay.
Join along.
You can do 'em with me.
Lie on your back.
Put the ball as shown here.
If you have shoes on,
it actually works a little easier.
- Right.
- Or if you have shorts on-
- They grip.
- Yeah. The shoes will grip into the ball
because we're gonna pick the ball up with our legs.
Or if you put your skin on the ball, that kind of
helps grab it like this.
So you're simply gonna do I call 'em, "knee to chest" or
"abdominal curls."
- And the back is protected.
- Yeah. Right here.
- Right?
- That's one of the big benefits of doing this,
- Right.
- If you have back problem.
- Exactly.
- Okay, do 10 of those.
And then hands like this, you're not gonna pull
your head forward.
You're just gonna keep it there.
Bring this up.
Right elbow to left knee, left elbow to right knee.
Get those oblique and transverse abdominal muscles this way.
- Again, back protected.
- Yep. It's a really good way to protect the back.
A little strengthening, the abdominal muscles.
(whooshing effect sounds)
- Okay. The next one, number two.
You're gonna lie like this
with your heels on the ball, gonna lift up,
and this is great for the glutes and the core,
but we really wanna focus on the hamstrings
as we do these I call 'em "Hamstring curls."
- Could you start with not lifting up, Brad?
- Yes. Good point, Bob.
You know, if your hamstrings are weak
or are they injured-
- Right.
You can just push into the ball and roll it towards you.
- Right.
- As you see,
- That might be enough for you.
- Yep. Exactly.
Good point.
I'm glad you brought that up.
And then as you get stronger, do this, you know,
you're down the road.
You may want to go with one leg and that really-
- Right, that really challenges.
- Yeah. Be careful with that.
Don't jump into it right away.
All right.
Do 10 of those, coming up next
is number three.
(whooshing sounds)
- Okay. Number three, we are going to go on the ball
like this prone position and we're gonna work the core,
but the back side, the, the back core muscles point
with your right hand, extend up with your left
and you can see the balance I'm challenged with.
- Right.
- And the core exercise, Bob, what does it do for your back?
- It's strengthens.
- Right? And because of the balls here, it's pretty
- It protects your back, right.
- It's a nice way to do core.
If you have some back problems
or you're recovering from a back injury to start with, ooh.
- So where's the pheasant?
(both laugh)
- Yeah I get this-
- Good boy, good boy.
- Yeah all right, very good.
We're going on to number four.
(whooshing sounds)
- All right, number four.
We're gonna stay in this position to make it efficient,
and we're simply spread your legs out wide toes
on the floor.
So you have a good base.
You can put your hands here and we're just gonna do
simply back extensions.
And I do 10 of these.
It's a good way to get all the muscles
in the back and the low hips,
- You know, you have Spondy, you could do this right, man?
- As long as you go in a pain free range of motion.
- Right, no pain,
- You wanna maintain as much extension as you can,
if you have spondylosis.
- Right, absolutely!
- Or stenosis,
- But just-
- Spinal Stenosis
- Just be gentle.
- Don't push it up.
- No pain, absolutely none.
- If you've got a healthy back,
if you wanna put your hands here,
and do it, it's a little harder for me.
I don't worry about it.
I just assist here as needed.
- Sure.
- All right.
Number five, coming up!
(whooshing sound)
- And next, we're gonna go down to the glute max
at hip extension.
Simply roll forward a little bit, hands out wide here
for stability, and lift up one leg and do 10 on each leg.
- Can also with the knee bent.
- Yep. So I'd go like this
and that isolates- takes the hamstring out
of it and actually works more the glute max,
- Right, the all important glute max.
- Yep, so, you know, do what you want.
If you wanna have a bent or straight what works best for-
- Or both.
- Yeah. That's a good idea as well.
All right, come on.
Number six then.
(whooshing sound)
- Okay. This is a total body workout as a-
- Right, get your arms, and chest,
- So we're the core, legs now, the arms and the chest.
And so you simply stay where you are,
except for roll forward.
Let me go over here so we get it all on camera,
and you are gonna roll forward.
And the beauty of the ball is you can change the intensity.
If you're not very good at pushups, you may do it here.
And this is easy to do pushups.
If it's too easy, simply walk out a little bit
and do your pushups here.
- More challenge.
- Yeah. You can go all the way out to your toes
and it'll get real aggressive.
And there's also this instability
that makes this a superior pushup,
Versus if you do the standard GI pushup without the ball,
I really like pushups using the ball.
All right, next!
- All right.
The next one is another core upper body,
And you get some LAT work in here,
which is sometimes hard to get.
- really hard.
- I, I kneel on this because this is, carpet's a little hard
- Right.
- It's hard on my knees.
It's up to you. Hands like this, and you're gonna roll out,
You may walk out and stretch abdominal cords working good.
And come up to here.
- This like the roller wheel.
- Yeah, it is.
- It's like easier, right?
- Yep. It is.
But the thing about this is it has a tendency to go back
and forth, especially if you do it with your hands together,
makes it so-
- It challenges you.
- Yep. So you getting some core,
in many directions with some balance.
So it's a great way to work the arms, core, and balance.
Do 10 of those.
(whooshing sounds)
- All right.
This is a real classic exercise for therapists.
When you only work the hips and the core;
you sit on the ball, good posture.
If you're starting out, I would suggest having someone
on both sides to stabilize yourself
because this ball is wobbly.
Everything's working to keep you upright.
- Well, it's hard to do.
- Yep. It is.
If you haven't worked on the ball, be patient with it
and have something to stabilize yourself,
cuz you're gonna roll down to here, all the way up
whatever you're comfortable with, you can do 'em here,
and we're just doing bridging or glute sets
- And it's easy to roll off.
- Yeah. Yeah.
If you don't do this, it really energizes a lot
of musculars, musculature to keep you balanced.
Because I've been doing this for years,
- Right.
- I'm quite comfortable with it.
It will not be this easy if you're just starting,
unless you're a natural, but this is much harder.
If you wanna do one leg, whoa, that's too hard for me,
and work that 10 repetitions.
All done, Brad!
- Yep. So we got, we got more Bob.
- I know!
- A couple more.
(whoosh sounds)
- Okay. Number nine is very similar to the one we just did.
However, we're gonna go out to here.
And instead of doing the bridging or the glute sets
we're just gonna hold like this,
and simply straighten one leg.
And you can tell
by the tone of my voice, it's challenging here.
And if you wanna go from two hands
one hand and if you go like this, it really gets wobbly.
- Sure..
- But that's all up to you.
I do not expect it.
- Yeah. You're shaking.
- Yeah. Oh yeah.
So do five on each leg.
Build up to 10 on each leg.
(whoosh sounds)
- All right, Bob.
Lastly, but not leastly.
We're gonna dribble the ball
- Haha right!
- No, I'm just kidding.
Put the ball-
[Bob And Brad] On the wall.
The ball on the wall quad strengthening.
I've had many people do this in the therapy.
- Yep, me too.
- In the gym.
So put it here.
Make sure you have shoes on or something.
So your feet do not slip.
Carpet works good with these socks.
Oftentimes if you got a tile floor or something like that
have your rubber shoes, you know, tennis shoes,
running shoes, whatever it may be.
So it's sticky, feet at least one shoulder width a part.
And you put 'em out in front of you a little bit.
Good posture.
This is the biggest mistake people do.
They, they stay slouched.
So it's back like this, posture and simply go down.
You may want, I oftentimes have people start
with a cane or a piece of furniture to hold on to
for your balance and go down.
The big thing, Bob, don't go down too far the first time!
So you cannot-
[Bob And Brad] Get up,
- Get back up,
- Big problem.
- This really works the quadriceps in particular.
- Yeah.
- So it's down and you know, you go down as far
as you feel comfortable, if your knees are becoming painful
when you do this,
- Don't don't go as far.
- Don't go that far, exactly right.
And so do 10 of these.
I guarantee you, you'll get quadricep.
- Get the burn.
- Yeah. You'll get those muscles working well.
So that's number 10, Bob.
- All right.
- Once again, the beauty of the ball
is gonna work your body top to bottom
- Give me a Brad and a ball.
- I don't know about that.
Bob, don't mix my name with beauty.
My God, it's it wouldn't be in the dictionary.
All right, well, very good.
Have a good time, and be careful.
(brief outro music)