♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- Come on in, come on in everybody.
- They're coming in by the thousands, Bob.
- Yep, carry on.
You wanna stand or sit?
We're going live on Facebook
and we're also doing a rebroadcast on YouTube.
Hi everybody, I'm Bob Schrupp, physical therapist
- Brad, Heineck, physical therapist.
- And together, we are the most famous
physical therapist on the internet.
- In our opinion, of course.
- Today Brad, we're gonna go over seven simple exercises
to get in shape fast.
Nobody has time to work out anymore do they?
- Exactly.
- So we're gonna show exercises that are all encompassing.
These are exercises that uses the large muscles
and use almost every muscle of the body.
So, you're gonna get in shape faster.
- And you're gonna burn more calories.
- Right.
- It's just an efficient way to go.
- You lose weight. - Exactly.
- And you're also gonna get some cardio out of this too.
- Exactly, and we're gonna show you how to do 'em properly.
- Yep, by the way, if you are new to our channel,
if you're over on YouTube and watching this right now,
watching the rebroadcast,
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pain free and we upload every day.
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and we need to be liked.
So, let's go ahead and get started, Brad.
Let's go with the first one. - Yeah.
- You know, first of all it's just good
to warm up a little bit, Brad.
Just to get the body moving here.
Just legs moving, arms moving, get things moving.
- You're doing good, Bob.
Doing real good. - All right.
And then we're gonna go into this is what I always do
before I do my weight lifting, Brad.
Is I do some jumping jacks.
- Yeah.
- I know this is old school.
- Ah. - But it's a good exercise.
- It is.
- You're working arms and legs.
- Right.
- And if you wanna make 'em harder,
you can go arms straight out, not bent.
- Right, oh yeah.
- And then you can also do this one.
This is a little more coordinating one here.
- Oh yes.
- I think this is more of an aerobics one,
isn't it, Brad?
- It is, but it's a good one.
It gets the shoulders working.
- You hear my breathing?
- Yeah.
- I'm breathing harder.
So that's number one.
Number two, Brad's gonna do,
- Push-ups. - And that's pushups.
- Do pushups on the floor.
I'm gonna do 'em up here so we get a better view.
- By the way, Brad, I forgot to mention,
with all these there is no equipment needed.
I mean, that's what, we're nice.
Yeah, show them the first...
- Outta my way, Bob.
You need some good view.
This is a good way to start
if you haven't done a lot of pushups,
the ones on the knees, okay?
And then as that gets better,
you can change your hand position,
which changes which muscle groups you use
and the fibers of different muscles, okay?
They should not be painful
if it hurts your shoulders to do one of these this way
or that way, don't do it.
Then we'll go into this standard GI push up
and we'll do those triangle pushups.
- Yeah, we'll get your triceps.
- Yeah, right here.
If you can touch your chest to your hands,
it's a really hard to do for me anyways.
I don't do a lot of pushups lately.
Bob, I think does a lot more.
- I do a lot of pushups.
I like to do the ones too.
Brad, if you're an old guy.
- Yeah.
- I put the hands way down there.
- Oh yeah.
- Yeah, down here.
And it gets the bottom of your chest.
So, if things are starting to sag a little bit on you,
I noticed it made a big difference on me.
- I'm feeling strong like bull, Bob.
- All right, good job.
Now, if you really, really haven't done any pushups at all,
you could also do some against the wall here.
- Exactly.
- To start off with, if you're really,
are we okay on Facebook with that one, Lonnie?
Yeah, you can start off this way.
And this is an easy way to beginner for the who...
- Yeah right, or if you just coming out of an injury
or you've been sick for a while and everything is weak
which happens quite frequently with those, with any of us.
- All right, the next one, Brad, is squats.
I mean, this is just a good overall body exercise.
You're gonna get all the muscles going,
good shoulder length apart.
And you're gonna go at, and the big thing about,
I don't want people leaning forward too far forward.
- Yeah.
- And bringing the knee in front of the foot.
- Yeah.
- Brad's gonna show you what I mean
by this with a plum line.
You wanna come to the front, Brad?
- Yeah.
- So, if the knee is going past the foot,
you're putting too much pressure on the knee.
So, you gotta actually, kind of come back like this.
You gotta stick your butt out, Brad.
- Yep.
- And kind of arch your back
and you can even put your hands up here if you want.
Just like you got a bar on you, you're doing squats.
- Look at this posture bar.
This is what we're talking about.
Good back posture.
- Yeah.
- That's what we're talking about.
We're gonna show you how to do things
to keep your body healthy,
without beating up your back or your neck or whatever.
- And there's really no reason
that you have to do real deep squats.
- No, that's for people who are,
- Right.
- Not really aware, - Competing
or something like that.
- And they're beating up their body
and sacrificing it for the event.
- Now, if you do have a ball
or if you did wanna make the investment in some equipment.
- Yes.
- This is the kind of how I do squats.
I put a ball on the wall
and the first thing I do by the way, Brad.
- Yes.
- I do this, I lean back over the ball.
- Oh.
- And stretch my back.
- Yep, get that.
- This works out really good.
- Back going in the opposite direction
is gonna help that herniated disc if there's one started.
- But this is so much easier, Brad,
to keep the knees back behind your feet
when you're this way.
- Right, let's take a look. - This works all really good.
Yeah, look at that, not even close.
- Yep, now on this one you do need
to have some shoes that stick to the floor.
- Right, or carpet.
- Right, 'cause if your feet slide out you end up
- You'll feel it going.
- Yeah, we don't wanna have an accident.
- These squats have been wonderful for my wife,
who was having a hamstring injury.
- Sure.
- And she just does these real shallow.
- Yeah.
- And it's the first time in years
that she's no longer complaining of this hamstring injury.
- Wonderful, yep.
- It just works to squats.
And you can do, I do 3 sets of 30.
- Oh, you do? - Yep.
- High repetition.
- Yeah, high repetition.
- With kinetic adherence.
- Getting all the muscles and working out real well.
All right, number four, Brad.
- Is it my turn?
- It's your turn.
- Say no more - Back to work.
- I was hoping you could see that mountain climbers.
- Yeah.
- Okay, can you see me on the floor, Lonnie?
'Cause I'm gonna get a little crazy with these.
- Oh, hold on.
I'm gonna look on Facebook
and see how we're doing. - Yeah, look on the Facebook.
The Facebook's important to me.
So, these we're just gonna keep the hands down here
and just start out slow.
You haven't done these before try and keep a straight back.
Don't let it arch.
Good, strong abdomen.
Tighten up those abs.
They're just talking about abs.
Get that six pack going.
And you can just start out here.
And as you get more comfortable with it...
And I like to do these for about maybe 20 to 30 seconds.
As you get more in shape, you can go longer.
And then you can start, go into this type.
- [Bob] More advanced.
- Right, and this is harder.
And if you're really more advanced, which I'm not.
'Cause I don't do a lot of these.
You can do a little, do it to music.
- [Bob] Going all the way around there.
Oh yeah, give us the thumbsies and the heartsies.
By the way, if you're out there.
And Lindy Harring says, hi from Florida.
You guys are great.
- Thank you, Lindsey.
- [Bob] Theresa Sapphire Homer says,
"What about shoulder if it hurts on top?"
- Oh, on that exercise?
- It may not be good for you if your shoulders hurts.
- If you got shoulder problems and that
I would stay away from.
- Yeah, there's certain ones that you don't wanna do.
All right, this is another difficult one.
To be honest with you, I don't do this one, Brad.
I haven't done this one, Brad.
- But it's a good exercise.
- I thought it was a good exercise.
I saw it, I thought it was good.
So, I'm keeping good posture here.
And it's kind of similar but I'm bringing the leg up.
Like this really works the back.
And then I'm bring in my knee to my face.
So up, knee to the face.
- Do it with the other leg so the camera
can see it better, Bob. - Okay.
Up, knee to the face.
- Yep, and he's trying to keep a straight back, head up.
So everything is in line.
We're not stressing the back.
Really good for the low back muscles and the glutes.
- Where this one is good for is
if you're on vacation and you don't have equipment
and you're in your room and nobody's around.
- Well, you could do it out on the beach something.
- Sure, I guess so, yeah.
If you were one of those attention seekers.
- Yeah, Bob, you got some nice socks on again.
- Yeah.
- Look at that, they're like little baby gargoyles.
Okay, what's next?
- All right, you're doing lunges, Brad.
- Oh, the lunge.
Now, these are great.
Now, I do use these a lot with patients.
- Yeah.
- From knee surgery, hip surgeries.
Once they're starting getting, they getting upstairs.
If that's a little challenging,
this is a good one for that.
- Really good to start with shallow ones, right?
- Right, yeah.
- So you're really not going very far.
- You wanna grab that.
- Sure.
- Well, some people do lunges
and they're going like this.
I have the canes here because I want little support.
If you haven't done 'em before,
you hold onto a cupboard at home and a backwood chair.
you can use canes like I have here.
But when you lunge forward...
- He's trying to not stop that knee
from going past the foot.
- Right, that's no good.
We go to here and if you wanna go farther,
you simply dip. - You dip down.
- Yep. - Yep.
- Lung and dip.
- Dip, and you can go
right, left, right.
And depending what shape you are in
and how strong you're feeling
that determines how low you go.
You have to be careful though,
because if you go too low what happens
is your patella or your kneecap hits the hard floor.
- Right. - And it's not very fun.
It hurts makes you say bad things.
So don't do that.
Be careful, which on the other hand
if you do this and you go slow.
Good controlled, that's a good way
to strengthen muscles anyways.
And then just go up and down.
- Again, look how he's working the core
and everything here though.
- Right.
- Everything's working on this now.
- And I'm not doing this.
- Right, keeping good posture,
good posture with all these.
- Shoulders back, head tucked in
and think about being strong like bull.
Boy, I worked my quads last night
and this is really killing me, Bob.
- All right, well, that's good to see
that you're hitting it, Brad. - Wow.
- We just thought you were a sub-human or older human.
All right, next one.
We're starting to cool down a little bit.
Not as active.
This is a great one for the back,
for strengthening the lower back.
- Sure.
- And what I do is I, you go opposite arm, opposite legs.
So, you can go out with the leg, out with the arm.
- Oh, this is great, Bob, look at this.
Well, we got a white shirt,
but he's holding things nice and straight across.
- What I do with these, Brad,
is I do 30 of these in a row on one side.
- Okay, good.
- I don't alternate.
And what I do is I do this, Brad.
I go this way, then I go out to the side
and then I go out to the back.
- So working all the fibers outta the traps
on the shoulder. - Yep.
- And then also what it does is
it makes me work a little harder to just keep my balance.
- Sure, right.
This is one of those things that it looks easy
but after you do you say,
oh, I know what you mean by that balance comment.
- Yeah, I do a lot of these,
so I think I'm fairly good at 'em.
- Yeah.
- And you can do thumb up or palm down.
Either way, thumb up or palm down.
- Yeah, so he's talking about that hand
and that's a little little subtlety
that does make a difference.
- Right, and then to finish out,
flip over and why don't you do some,
a little bit of ab workout which we can do.
Which you can start off with just...
You can put your hands at the side here
and you can just do some little bicycling here, Brad.
- Yeah., now on this one right here where I'm pointing,
that's why I got the tape on.
I'm keeping my back flat down against the bed.
- Stomach muscles tight, flattened my back out.
- And then some people kind do what they call the dead bug.
- Right.
- Where they alternate with the arms too.
- If you haven't done much ab work
and you're you're pretty new to this.
This is probably too advanced.
- Yeah.
- Because that back will arch
and then it can kind of irritate your arm.
- Yeah, you might start off with just keeping the back flat
and going up with one like this.
- Yeah, yep.
- And then put it down and then go with the other one.
- Exactly. - Keeping the back flat there.
- Exactly.
- Any questions real quick?
We can take a few on Facebook if there are any.
- Oh, I thought you were asking me.
I didn't have any questions.
- Show a little, well, let me take a quick look, Brad.
- Yeah, take a quick look, Bob.
- Somebody from Mobile, Alabama saying, hi.
We're gonna do a video on helping with lymphedema
and actually, also believe it or not,
which this is not our area of expertise,
but a puffy face after surgery.
Or if you just didn't normally have this.
And the reason we're doing this is because
a therapist, a massage therapist.
sent us her book and she...
- Oh yeah.
- She mentioned that one of our videos in her book
and it's really a good book.
And we'll be going over that this week.
- And it's a good video.
I think that is one of
our top five video. - Oh yeah, good video.
All right, well, everybody.
Thanks for watching us and remember,
subscribe to us on YouTube
which is Physical Therapy Video.
And also like us on Facebook,
which is Bob and Brad.
And be strong like bull.
- All right.