♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists ♪
♪ on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapists.
- Together we are the most famous
physical therapist on the internet.
- In our opinion, of course Bob.
- I'm a little opinionated.
Today we're gonna talk about energizing,
wake up, exercise routine for seniors.
And it could be in a group or alone
you could be doing this. - Right.
And you don't have to be a senior to do this.
So you could be any age,
but we're gonna gear it for the person that up and moving
as well if you use a walker
and you're a little unstable on your feet.
It's gonna be perfect for you.
We're gonna work through it and you're gonna feel great.
It's only about-
- By the way, if you're new to our channel
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain free.
And we uploaded today.
Also go to bobandbrad.com,
Go to the giveaway section.
We're always giving something away.
This week giving away a Thermotex.
You wanna grab it Brad?
- That's right, Bob.
- Thermotex infrared heating system.
Now this is just not your mother's heating pad.
This thing is gonna penetrate 2.36.
- 3-6, yes.
- 2.36 inches versus a regular heating pad
which just penetrates like a point.
- Less that quarter of an inch.
They're very nice.
They're a little spendy. They work very well.
But it's a giveaway. It's free.
Sign up and see what you can do.
- All right, you can also find the contest,
it'll be pinned to the top of the page at Facebook.
Go to Twitter, Instagram, or TikTok
if you want a 60 second version of our program.
- There you go.
- I don't wanna to hear any of you say
that we ramble on too much.
'Cause if you go to that, we don't ramble at all.
- 60 seconds, we talk really really fast.
(chuckling)
Just kidding.
We also have a podcast
which we have some outstanding interviews.
We talk amongst ourselves.
But we have some worldwide authors and experts.
- Yes.
- So Bob, I wanna talk about,
this just a little bit a personal thing.
You know, my mother is in an assisted living.
She uses a walker to get around
and they have an exercise class.
And there's always comments about,
maybe we can get something like this
for people at home who don't have that class.
So this is a short, energizing routine
that is guaranteed to get you moving a little bit.
You're gonna feel better.
It's gonna be a great way to start the day.
And it's only less than five minutes, you'll see.
We're gonna talk our way through it.
We're gonna also start with a warmup.
- It's a brief warm up.
- If you do use a walker
'cause you're a little unsteady on your feet,
I'm having one here and we'll go through that.
If you're able to get around fine,
Bob's going to show the - Behind the chair.
- The way to approach using a chair
just to make sure you're safe.
Are you ready, Bob? - Sure.
Should I quit talkin'? - Should I do seated
or should I do...
- No, we're all doing this together.
- Okay. - Yes.
We'll we're gonna start doing the exercises standing.
We've got four of them.
- Well, what's the warmup?
- The warmup?
- Yeah.
- I don't know what a warmup is.
(chuckling)
- You had sit tall.
- No I do, I'm just kidding.
Okay, here we go.
We're gonna in a chair.
- Okay, gotcha. - Yes.
And all we're going to do is simple.
We're just gonna bring the arms up like this,
open the fingers, stretch back and take a deep breath in
(inhaling)
and exhale and come forward, fingers together.
You're gonna open up that chest.
Get the air and oxygen moving in the lungs.
There we go.
And back and do that one more time.
Take a deep breath in.
Not so deep that you get dizzy though.
We don't wanna breathe that deep.
And we're gonna stand up.
Now, I'm gonna use the walker in case you need something.
Now you could go up to a kitchen counter
or a chair in front of you.
Bob has just, you know, he feels fine.
You don't even need that chair if you're very steady
but he's gonna have it just in case.
- Right.
- All right, so here we go.
We're gonna start four exercises on our feet.
Then go finish off seated
and then you'll be able to rest when you're done.
All right.
Oh, I didn't know.
- I'll do side.
- Very good.
- All right, so I've got the chair behind me,
walker here just in case I get a little tippy,
I can sit down and be safe.
All right.
First one up on your toes as high as you can.
And then back and then rock on the heels.
We're gonna do this 10 times.
Up on the toes and back on the heels.
This one in particular when you go back on the heels,
if you're a little tippy,
that's going to be the most challenging and that's where-
- You might need a counter or hold onto the sink even.
- Or a chair behind you. - Nobody fall.
Safety comes first. - Absolutely.
- If you're thinking you're going to be unstable in that
don't take any chances, hold onto something solid.
- You can skip any of these that don't feel good.
Don't worry about it.
Just enjoy and watch.
(chuckles) If you can enjoy watching us.
- And make sure you're breathing
when you're doing all these.
- Exactly right. - Always breathing.
- So we're gonna get 10 of those.
- Don't hold your breath.
- Now, the next one, this is a critical exercise.
We're gonna go out to the side with one leg.
Hip abduction, get those hips strong
so that when you walk you have good stable gait or pattern
and it's great for you.
- [Bob] And the toe is pointed straight forward.
Not out to the side like this.
- Is that showing?
My toe like that, we wanna get it in like that.
10 of these.
Now, if you're just starting this
and you're feeling like you can't do 10, that's fine.
Do whatever number you're comfortable with.
Two, three, five, whatever.
And as you do these every day
you're gonna find that you'll get stronger
and 10 is gonna be are good number for most people.
Next one, marching.
Bring the knees up in front of you
and go as high as you feel comfortable.
Don't go real high if you feel like you're going to tip.
And we're 10 on the legs.
So if you're counting right left, right left, it's 20.
And because I'm talking so much,
I'm losing track of my count.
- It's amazing that you were able to do
the math in your head.
- Well, Bob, I've been working on that.
My daughter, she's pretty good at math
so she's been helping.
- Yeah right.
- So anyways, now this last one is probably the most taxing
and the most important exercise regards to falls.
We're gonna sit down in your chair.
I have a chair with arm rest in case you need them.
A firm chair. Not a recliner or a squishy chair.
If you're tippy,
I'm gonna have my walker in front of me just in case.
And what we're going to do is sit to stand.
We're gonna try 10 of them.
This is work a lot of muscles.
If this gets stronger
your balance will get stronger as well.
So we're gonna just stand up nice and tall, good posture,
and then back down.
If you need the arm rest, go ahead and use them.
If you don't, you don't need 'em.
- If you don't, you might start by pushing off your thighs.
- There you go.
- And then you might go to the point
where you actually you'll go one, just one side.
And then you can go start advancing
maybe around your chest like this.
- More advanced people.
- Go straight out.
And then the last one, the most difficult one.
- And remember to breathe.
Tanner, what number are we on?
We lost track.
Now, if you need to stop, cause you're tired,
stop at any point.
If you are fatigued, armrests are there.
- It's very likely
you may not be able to do 10 the first time.
- Exactly right.
- It's not unusual at all to...
I'm sorry, I gotta move them to see.
- Sometimes we'll get up to five or six
and whatever it is where you're at is fine.
Now we're gonna take just a little break
and the rest of the exercise are going to be seated.
Now we're gonna go to the hands.
Just simply open and close those fingers.
If you've got any stiffness, arthritis in your fingers,
we wanna get that loosened up.
And then we're gonna go down.
Wrist circles, go both directions.
Work it out.
It's amazing,
all the bones between your fingers in your wrists.
How many bones - There's lot's of 'em.
- joints there are to get loosened up
and we use them all day long.
So let's get them going right away in the morning.
Next one, you're gonna reach up over and back.
Now, if you have one shoulder that's tight or weak,
grasp your hands together.
If you happen to have a cane or a stick
sometimes that works as well.
Adds a little weight if you're stronger.
This is great for your posture as well as your shoulders.
And again, breathe.
Again, we're shooting for 10.
If you do a little more or a little less,
whatever works best for you, we're doing fine.
How you feeling Bob?
- I feel great.
- That's great.
Things are starting to loosen up.
You're starting to feel better.
Those legs have already got their workout.
- How many with these are we doing? 30?
- Well 10, Bob. 10 pa.
- We're way past that. (laughing)
- Okay, we're gonna do ankle pumps.
Go down to the feet.
- These are a good one by the way to do on an airplane
because you are at risk
for developing blood clots on a plane.
And anytime you're gonna sit for a while.
If you're sitting in a car, it's good to do ankle pumps.
I like to do alternating.
- Oh yeah? - Yeah.
- That's an option.
And then from here we're transition to the kicks.
Just out like this.
One leg at a time works better.
Bring it up at far as you can.
If you get a stretch in your hamstrings,
we're gonna stretch 'em.
That's good for ya.
- It's a great one for knee pain.
You should do it throughout the day.
If you're in a desk
just rip off a couple of these every few hours
and it'll keep those knees loosened up
and it'll keep 'em strong.
- Take your time. Get up.
The end part is probably the most important.
When you get up as high as you can
get those quadriceps working.
And then we're gonna go to seated marching, good posture,
take a deep breath in.
Always forget that.
Don't forget the breathing I'm seeing.
And up like this.
10 on the side, 20 would be good
or whatever you're comfortable with.
Great for those hips, get those hips movin'.
♪ Ain't no use in looking down ♪
♪ Ain't no discharge on the ground ♪
- What are you talkin' about?
- Doing a marching like you do in the Army.
- Just ignore Bob.
Yes, he's trying to do a cadence thing
that he's never heard of before.
All right, and we're gonna finish up with rotation.
So we're gonna get our neck.
Try and like you're looking behind you
- Oh, back first. - while backing up a car.
And don't get too aggressive with this.
Do a gentle stretch right and left.
If it hurts, don't do it.
If it's just a stretch, that's all I want.
Sometimes one direction may be painful.
You can forget the painful side.
Just work the pain free side.
- So you do neck and trunk?
- Yeah. Yep.
And you can use the arm rest to give a little extra stretch
if it's not painful.
- And also go like this.
- Oh sure, you bet. - Go like this.
- For the more mobile people.
Keep breathing with this.
I'm tall.
All right, then we're just gonna-
- If someone is by you that you don't like,
you just go like this, "Oh, I'm sorry."
- Oh, why Bob?
Why Bob, why?!
- You can say, I was just doing my yoga.
- This program, it's a family show Bob.
- Okay, I'm sorry. No violence.
- I don't care what age they're,
nobody needs that.
Anyways, enjoy the rest of the day exercise.
Now, later in the day a good way to compliment this
is go for a walk.
- Yes, get that walk in.
- Get that endurance in
and it's going to really have a spur, perky up again.
- Yes, it will.
- So very good.
Have a good day and enjoy the sunshine.
- There we go.