♪ Bob and Brad the two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks I'm Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- We're the most famous physical therapist on the internet.
- And our opinion of course Bob--
- Seven home exercises everyone should do.
Well, maybe not everyone, but anybody who can do these
should do it because they're good for posture.
They're good,
they translate to function.
- Things you do every day.
- All right, let's go ahead and get started Brad.
- Oh, say no more.
- We're gonna start with posture squats.
What I like about these is,
it's teaching you to lift correctly with your back straight,
all moving is coming from your hips.
Your back is staying completely straight.
Brad's demonstrating this with the Booyah Stik.
The other thing is,
you wanna have your shins, as level as possible.
You don't want them forward like this coz that causes
the knees to bend too much, to going back like this,
trying to keep your shins as level as possible.
I can't get back there, all correct.
- He means vertical.
- Vertical.
Did I say level?
- (laughs) Yeah.
- Oh, vertical.
Thanks, thanks Brad.
- Say no more Bob.
- So we're gonna do this.
But, you can do it, one or two ways you can keep
your arms up like this.
Trying to keep, your back straight,
your shoulder blades together, or you can go like this,
go up,
up,
like this,
up.
And I actually do two sets of 30 of these.
- You do.
- Yeah.
- I was gonna say people are gonna wonder
they getting tired if they haven't done these before.
- And I don't squat that low.
My hips don't allow me to go that low,
but I'm trying to get better and better at it.
- Well, he's getting older.
- Yeah, I'm almost 60 so it's gonna happen this year.
Next one Brad, side planks.
- Oh.
- So we're trying to strengthen the abdominal area here.
Getting ready to protect your back.
So you can start off by just doing them on your knees,
if you want.
So I have my knees bent like this.
I have my elbow bent like this.
I'm just gonna come up, like that.
So you can do like five sets of 10, second hold.
Just go like that.
Now if you're a little more advanced,
you put one foot in front of the other.
And now you can lift up like this.
- Oh, that's quite a bit harder.
- That's hard, that's quite a bit harder.
If this is too hard for you to start off with,
you can actually start off by doing these,
you're gonna lay on to your right shoulder, for example.
I'm gonna grab my abdominal wall here,
I'm gonna grab my head,
and I'm gonna lift up like this.
And it's just a way of,
of getting the side abdominals hear the obliques,
without, without, putting too much stress on your body.
- You notice I don't do any planks.
I've got a back problem called spondylolisthesis.
If I do those, my back hurts madness.
I'm doing it but the next day,
so I never do planks.
I do other options but--
- Can you do these Brad?
- I could but I like my other options better.
- Okay.
- I would try but it's, it's questionable.
So, there are exceptions,
but most people will be able to do these.
- Now I'm gonna roll over right onto my back.
So we got the side, obliques now, the lateral obliques,
but now we're gonna go ahead
and get the abdominal rectus abdominus.
- There you go.
- So, you want to do is I actually put my hands
underneath my back right here to give them some support.
And I'm gonna lift up, I'ma keep my elbows up,
I'ma lift my head up towards the ceiling.
So I don't wanna curl the back like this.
I'm lifting the backup and lifting the head up
towards the ceiling.
- I always say if you can get your shoulder blades up,
one inch
Yeah, that's where he is.
That's good, and again, look at that nice head posture.
He's not running it forward, outstanding work, Bob.
- Oh, thanks and--
- You should be like rockin as I'm banging on your stomach
while you're doing that.
- Now you can go ahead and you're gonna do these,
depend on your tolerance.
I do 50.
- 50.
- Now I make them a little harder Brad,
might ask you add the bicycle, while I'm doing this.
- Do you ever do the dead bug one now?
Remember that one?
- Yeah, I remember that one.
I just like this because it keeps my back straight
while I'm doing it.
And that's, the dead bug would be similar to doing this.
- Yeah, but you get your arms--
- You get the arms moving,
- It's pretty silly, look at him.
- Alright, where are we at Brad, push ups.
- Ah, yes.
- Same thing if these are new to you,
and this is again, Brad, you're trying to keep
the arms vertical.
I got remembered vertical now, not level.
- The forearm?
- Yeah, the forearm.
- So, so if we line this up, so--
- So if I go like this, I'm gonna really be bending my arm.
I'm also trying to keep my elbows in not flaring out.
- Oh yes.
- Yes, if you want a perfect form.
That's what you're gonna work towards.
So now you can start on your knees.
You're gonna kind of squeeze your shoulder blades together,
keep your back straight if you can,
and you're gonna go forward like this.
- If you keep it straight Mike,
Bob, Bob had to work on these ones.
- So, so, yeah I, I don't have great, great,
shoulder blade posture yet,
but I'm working on it.
Now if you get, if you're more advanced,
you go ahead and go ahead and do the full pull up, push up,
I'm sorry, not pull up.
- Should we show them the, the other option you can do off
the countertop or a chair? - Sure.
- So you can actually, if you're really a beginner
or so, you can go against the wall and do wall push ups,
that's the easiest,
then you can go to a countertop,
which would be about this height.
Now, this is not a countertop and I would not add on a chair
like this but pretend this is a solid countertop,
and then you can go at this level.
And you know, that's a little bit harder.
Or,
you know, it's just a matter of the angle
and this, is alittle of a hard--
- Right, that's getting harder yet.
- Yeah, you can even go on the knees like this.
So there, there's different options,
do what works best for you.
- And why are we doing this one because
there's times in life where you have to push things
and you wanna have, make sure you have the strength
to be able to do so.
- So how many repetitions?
- Again, that's gonna depend on the person.
I do two sets of 20 push ups,
- Okay.
- But for a lot of people, that'd be too many.
- If you're starting out, maybe five to 10,
- Yeah, five to 10,
you're gonns have to go by tolerances,
as we're not gonna help you on this one.
This one, I think, I don't know you can use a kettlebell
or I don't know if you have a barbell
that you could hold on to in the middle,
but I like to do kettlebell swings,
- Sure.
- Because it's really important that you do stress
the back a little bit and put some weight on it
during the day.
So I'm gonna get up, I'm gnna keep in good form.
And I keep my arms kind of locked into my chest,
and I'm swinging forward like this.
- This is something I personally will never do.
And I don't like kettlebells at all, so--
- Oh, I love these.
My wife does like a million of these too.
- But you gotta buy a kettlebell.
- Yeah.
You do.
- Yeah, well, no, they really do offer
a little good body work.
- I'm just trying to think of how else
you can work your back.
I mean, you can do squats with us,
you know, with a weighted bar but,
you need weight at some point.
- I'm gonna do a video how to do that option.
- All right, I'll wait for the video.
Brad, do you wanna a show hip abduction and--
- Oh yes. - Toe raises.
- Yeah, yep,
So I'll show you this a good posture, up tall,
shoulders back, here,
and we're gonna go out to the side.
I'll do it this way so you can see it that good posture,
out and back and out.
And when you come back, don't let it touch your heel,
keep it airborne with good control
and that makes a big difference.
Do not let your toe point out,
keep it pointed straight ahead.
That makes a big difference on that hip abductor muscle
we're looking for.
10 is a good number, to start with.
And then you tend on this side.
If you want you can do alternate.
I usually don't, I don't have any patience
with that well either.
This is a joke, you can do both at once to save time.
(laughs)
Just kidding.
- As a bonus spread don't you just show us some heel raises.
- Yeah, and this is,
good posture. - This one you can do,
throughout the day.
- Up on your toes.
Particularly older people, I find people over 60 years old
or more than that,
this becomes a very weak muscle group.
And this is very challenging and it's so critical
for balancing, falling, so you prevent falls.
- The same with the hip abduction.
- Yes.
- But aleast we wanna work on that,
that's gonna help keep you a little more stable.
If you're a younger person,
you probably don't need that one.
- Yeah, or you go on one foot.
- Right.
- And then that would definitely be better
for that younger more fit person.
- Or for the younger person you get the bands.
- Sure.
- When you put the bands around you
and you can do some, you know sidestepping like that.
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giving something, wait what day is this going up Brad?
I might, Tuesday, so we're giving away a mattress.
- Oh, yes.
- A SleepOvation mattress.
Oh my gosh.
- look at that, that's a nice one.
- And a couple pillows I believe too.
That's a nice board.
- Yeah.
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Who couldn't want that Brad?
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- That's right, there we go.