Hi folks
I'm Bob Schrupp physical therapist, Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course Bob
Today Brad you wanted to talk about 7 must-do exercises out of bed guaranteed to make it a great day
Exactly and not only do I wanna talk about it Bob
I want to show it to these people. Bob I'm seeing 372 people out there that just walked in
If you are new to our channel, please take a second to subscribe to us
We provide videos on how to stay healthy fit pain free, and we upload every day
subscription button here or here
Also, please wander over to Facebook and like us because Brad and I have a deep desire to be liked, alright Brad
Okay, getting up in the morning, you know some people have the ability to wake up and soon as they're awake
They're up and going, that's my wife. Really? It's not me, it's not me either
There's quite a few people who you know need a little
Yeah, a little boost and a lot of people like to get their exercises done when they get up
Well, I'm gonna suggest to those people don't get up and start doing your push-ups right away or your planks
you need to get moving because
Over the evening all night long you're sleeping your body's relaxed and actually some of your muscles can
Contract and tighten up slightly, yeah we've seen that with plantar fasciitis
Exactly
That's where your foot is down like this and then when you step on it it hurts these muscles stretch out and it's painful so
As far as the spine too, the discs all imbibe fluid in other words
They're a little more thicker in the morning than they are in the evening, so you're a little taller in the morning
but that puts a little more stress on them so you got to get them moving a little bit just so that it's a
little safer on them
So he's talking about you got the bones in your back the vertebrae and in between are the discs
and that disc actually takes in water at night and so you're actually taller in the morning than you are at night because
All day long you're squishing some of that fluid out
but also because there's more fluid there in the morning if
You have a bulging disc or herniated disc you're at more risk for hurting yourself
Your back is more vulnerable in the morning so another reason to do stretches right and to start out appropriately
Like this is going to show you
So what do we do? What do we do Brad you're gonna show us? Yep, but you gotta move, I gotta move
So here we are
All curled up in bed
Your breathing is probably not real deep most people don't assuming you haven't had a nightmare or anything like that
Your eyes open up and the first thing you're gonna when the alarm goes - beep beep beep
Turn the alarm off
First thing you want to do is take a deep breath
Especially if you feel like just laying there and curling up and just hitting the snooze button and you don't want to do that
Take a deep breath get that oxygen flowing. I think it's good to do a diaphragmatic breathing. Yeah, that's a good point
Yeah, so I'm trying to Bob, but I didn't let the stomach go out, so what he's doing instead of expanding your chest
You're expanding your diaphragm
So you're pushing the belly button up to the ceiling as he takes in air and if he wants to do it correct
He actually breathes in through the nose and out through the mouth
So it's like you're breathing in your nose
And you're blowing out a candle
And you're gonna be amazed what that will do just to start getting you to wake up to get more oxygen to your brain
Things start to lighten up a little bit, by the way Brad I'm gonna interject, if you are having trouble sleeping at night
That's a good thing to do, because a lot of times if you're anxious and your breathing has quickened
This will slow your breathing down
Okay, so it's a good thing to do, some diaphragmatic breathing if you're having trouble sleeping, or before I am getting up. Yep
Okay, all right
I want to say do at least three of those okay
And the next thing you're going to do now, with my bed a lot of beds have headrests. You're gonna have to scooch down
Headboards. Thank you
Because you want to bring your arms up like this and think about putting your legs down that way and
Stretching out and getting yourself taller, so you feel like you're stretching your back out you know Brad
I do do this stretch every morning and
I have one arm that's a little tighter on me. If I wouldn't do that stretch
I know eventually my arm wouldn't be higher than this, over time
You know we're not really doing anything during the day that stretches you that way
Then you're gonna go up, stretch, take a deep breath in and out
And we're gonna do three of these too now you can't see with my legs, but I tried to get my legs longer as well
so three of those
Next thing we're gonna do
Okay, next thing we got to get the hips and the legs going so grab one knee bring it to your chest not too aggressively
And then from there now you can have the opposite leg up or down whatever feels best for you
But then we're gonna do a little bit of hamstring stretch, and then go down and that's one and we're gonna do three of these
Now if you happen to be a hamstring stretcher and you
You know this happens to be a stretch out strap that works out, you could use a belt or something of that nature
but when you're doing this you can do this stretch and
Yeah, if you really want to stretch your hamstring and you can also put this around the foot right Brad, sure and you can actually go like this
Now we like this stretch out strap, it actually made our preferred list
We have a preferred list of products that we like, we have it down below in the description so if you want to
see what products that Brad and I just love, so stretch and
Stretch that out and make sure you do both legs
I'm not going to do it for the video just because of times sake and then you know
We could use that at another time, really important to have the hamstring stretched. They're gonna help
Save your back a little bit the more they're stretched out when you do lifts
It's important a lot of functional activities I mean as you see it when people as they get older and their hamstrings get tighter
They even take shorter strides because their hamstring doesn't allow them to step as long
Exactly. It's just one of those muscles that inherently gets tight on most people eventually now
I call this the figure four stretch
Take your left ankle put it on your right knee, he's making a four
I don't if you can see that, but it's a 4
But if you do this your head will fall off the bad so don't do that
But then grab this knee and it's the similar motion as the last one
But we're not stretching the hamstring we're getting the hip on the left
I'll do it with this leg just so you can see it better and
Stretch and I'm actually using my forearm
I'm pushing this knee down this way at the same time right here as I pull the other leg up
And that's a really easy way to give an extra little stretch. I actually do these separate Brad. I do this one
I pull this one up and then I put it down
Yeah, that's just how I do it, there's variations
It's nice to hear what Bob is doing cuz it gives you some variations because that may not work for you like that
If you have hip arthritis these are good ones to do
Because it's gonna keep it from tightening up on you, which is gonna cause you increased pain
The next one is very simple too, both knees up
You're already here knees together gently, and we're gonna start doing hook rotations
Or called windshield wipers because your knees are going back and forth like windshield wipers. This is our go to exercise
When we just start seeing somebody with back pain, almost all people I have do this, if it hurts in one direction
Let's say it hurts this direction, then we have you do it really hard, no
No, if it hurts in that direction
Then you don't do it that way at all, go ahead and just work the other direction
And eventually you might be able to go to that direction that
Exactly it should loosen up now again all these should be pain-free. This is a wake up exercise. We're just gently getting going
Letting things, that get your hips and back, see my hip
I allow this to come off the ground as opposed to keeping it glued to the bed, so just everything is relaxed. We're still breathing
Thinking about deep breathing
Okay, then the next thing to do is you're gonna get up out of bed
By the way Brad I look at this almost like to me
It's almost like almost meditation, I mean I'm relaxed
I'm stretching and I'm thinking about the day, slowly getting my mind oriented
I just think it's a good time to you know be in the moment
I mean you're into that zen stuff right?
Well least you were with karate
Bob don't talk to me about karate, let's get on with the show
Okay, so what we want to do is sit up on the edge of the bed, for me
This is a good time to turn the radio on okay get some music going or you know something that you like
Just to kind of get your mind moving a little bit more, and then we need to stretch out, Bob can you show the
Profile of this? Yeah, because we're going like this and
Again breathe in and meanwhile he's squeezing his shoulder blades together right here
That's critical because that opens that chest up gets his shoulders back where they belong and allows you to breathe even
Deeper which is gonna wake you up more, by this time you're getting pretty awake, now we're going through this pretty slow
When you do this a couple times, yeah it's gonna go fast
I timed it this morning and it took me three and a half minutes
Oh really. Yeah, so you got three and a half minutes, but you could go slower if you want
And then the next thing we're gonna do is ankle pumps
I'm gonna show you but you don't have to lay in bed like this
Go up as far as you can that's most important, down
You don't have to push pull up relax pull up relax. You could use a stretch out strap on that too
if it's an issue with you right if you do have tight heel cords
Like if you have plantar fasciitis. Yeah, that'd be a good stretch to do before, and here
You know you can certainly do it here
And you'll get a little hamstring in there as well. You know that's if you got tight ones you're gonna
Take a little extra time, if you don't have that problem you're just gonna work
You know I'd like to do at least ten of those
You don't have to hold it very long just a half a second one and
Two and you know if you've got some music going you might be going to the music
Depending how fast it's going and then for the final stretch number seven you're gonna get up and
Stretch out and do the Hallelujah stretch. Oh my shirts coming undone. I'm gonna show again Bob
Yeah, there you go, so we're doing this, Hallelujah!
There you go and do that three times, it's gonna be a great day
Yeah, and one of my favorite songs is when I used to do a stretch class
I literally had James Brown I feel good
Really it makes a big difference put a smile on your face. You know your spouse is laying next to you to she wonders
What's going on?
And if you do happen to have one of these you might as well take advantage of it because
It just makes us stretch even a little nicer, so I'm gonna grab it here and
And sometimes you can go down, well my shoulders
Don't some people can go all the way down, go wider, I would have to
Oh this feels really good to me. Can't you go real wide?
Bob's a little better at this stretch in the shoulders with the strap than I am, but all right wow
All right guys you're ready for the day
You know hopefully it won't be like him. Thanks for watching
You