♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- And we got beautiful arms don't we?
- Oh, Bob, our arms are to die for.
(Bob laughs)
- We can't hardly go to the beach without-
- People commenting.
- Yeah. It's quite a sight.
- They're may be laughing a lot of times,
- Yeah.
- but we thought they're laughing with us.
- But anyway, Bob. Yeah.
- Okay. Five simple exercises to get beautiful arms.
We wanted to keep it real simple.
Something you could do throughout your day.
- Sure.
- And you know, a lot of times just to tone the arms,
I don't know if, you can build muscle with these too,
without a doubt.
- Right.
- But it, we're probably leaning more
towards the toning side of things.
- Right, yeah.
If you're looking for, you know
that big massive look,
- Big, big bulk, yeah.
- You know, atrophy where-
- The melons.
- Yeah. Then you may have to go to somewhere else.
But for the average person who works every day
and has their children and family
and wants to get toned up and stay healthy,
this is gonna work.
- All right. And if you are new to our channel
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how to stay healthy, fit, pain-free, and toned.
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- No extra charge.
- There you go. - They come free of charge.
- On the house.
- All right. So five simple exercises.
I'm gonna first show, you know, basically
you can just buy a tubing, exercise tubing with handles.
- Right.
That really is a big benefit to get the nice handles.
- Now these are the type that are already,
you know, they're pre-attached.
Do you wanna show one, Brad,
where you know, the sets where they come-
- Oh, yeah.
- where you can clip off different handles?
- You better believe it, Bob.
We'll just pull one of these off of here.
- And so on this,
- I do like these, this is the kind I use.
- Yeah. I mean, you buy a set.
- Mm hmm.
- So you'll get like a set of five,
and you'll get five different colors
and five different intensities.
- Yep.
- And,
- And the handles come right off.
- But if you're just starting,
you're not sure you're even gonna do this,
you may wanna just buy one of these, and,
- Yep. They're a little cheaper, but you know,
once you get to using these,
you know what you're gonna need.
- Right.
- It doesn't take much time to-
- So here they are, five simple exercises.
I'm gonna start off.
I'm gonna do these all in a chair so that you can know that,
you know if you're just in your office
and you want to get a little quick workout in.
So I'm gonna start off with biceps,
couple different ways you can do this.
You can work on both at the same time, if you wanna.
- Sure.
- I got my feet underneath the band
and helping hold it down.
- Yep.
- You can also just do a single arm,
and you can go, you know, if you're a little bit
just starting out and you don't
you know, want as much intensity.
- Sure.
- You can also make it a lot more intense
by doing a double band here like this.
And now you're getting, you know, a better workout here
or even putting it out this far.
- Right. And you know, to even, you could step,
you know, loop it around your toe and step on it there to-
- Sure.
- adjust. - Get a little further out?
- Right.
- I'm not sure what you're saying, Brad.
- Here,
- Just like this.
- No, no, no, Bob, like this. Put that foot in there.
- Oh, I see. Yeah.
- Yeah.
There you go. Yeah. - There we go. Oh my God.
- Whoa. And now you're starting to-
- Now you're building muscle.
- There you go. So there's a lot of options.
You can be creative with the bands
to get resistance that you want.
- So I'm gonna go into shoulder flexion
and usually I like to go thumb up.
- Sure.
- And we're just gonna go straight forward.
Brad and I are not big believers in going above 90 degrees.
This is, right angle is 90 degrees.
- Right there.
- Because you can get some impinging going on.
- Right.
- Now, there's people though
that are gonna disagree with us on that.
- Right.
- But I just, you know, in treating people
for this many years now, I've just found out
it's better to be safe than, sorry.
- Right.
- You're still gonna get strengthening
of that anterior deltoid.
- Right.
- But you're not gonna get the risk factor as much.
- Right.
- So.
- You know, as a therapist, that's what we do.
We work with hurt people all the time
and we want to keep people healthy.
- So this is the second exercise.
You're just working on flexion.
Always have good posture with these.
- Yep.
- And always make sure you're breathing.
- There you go.
Yep. So Bob's up nice and tall, not slouched.
- Okay. And then I'm gonna go ahead.
I'm gonna go underneath this one.
I'm gonna actually go into abduction.
And the same with that one, we're gonna go out thumb up.
And we're only gonna go again up to 90.
- Yep.
- With most of these we're doing what? 12 to 15 reps spread?
- Sure. Yep.
- I got something on my mouth.
- Why Bob? Why?
- Here we go. All right.
So we're gonna go out to the side now.
And this is a harder one to do.
You might give yourself a little more slack.
- Sure.
- 'Cause this, I'm working on this one.
You know, you have a long lever arm
and you have a short muscle.
- Right.
- So you may wanna start with a less intense one on that
or yeah, that green one's a good one, isn't it?
- Yeah. And you know, like I'm doing here?
All these that Bob is doing seated, you could do standing.
- You absolutely could do standing.
- Under your foot as well. - Yep. All right.
The next one is I really like to work on forearms.
I really think, you know the arm is made up
of the forearm also.
- Right.
- And a lot of people don't work that forearm,
- They do skip it
- but skip it, so-
- Think about Popeye, you know?
- So here you can easily do kind of the flexion
and extension of the forearm
by, I'm gonna move this handle a little bit
and put this down.
And so I'm working into extension here
and then I can flip around and go into flexion.
- Bob has really got some, his forearms are defined well.
He does exercise.
Isn't, you do it cuz it helps your golf game, right?
- It helps my golf game a lot actually.
And we've got a product we got coming up here
in a couple months, right Brad?
- Right.
- What we invented and-
- Right.
- I've been really working with it
and it's really increased my grip strength
and my forearm strength, and so-
- I gotta admit it is a nice device
and there's nothing else like it, and it shows.
And so anyways, what's next's?
- Number four and the last one is gonna be triceps, Brad.
- Yeah.
- And it can be a little bit difficult.
I mean, I do this type of thing and it slides up.
- Yeah.
- I did it off the back of the chair and it slid up.
So you almost need to have something
where you can slide it through.
Like this chair has it.
You know it has a gap right here
and that works out really well, actually.
I just go through here and bring it around.
- You need something to anchor the band to
that is gonna be at the right position.
- Yeah. - And it's not gonna fall off.
- And then you can even support the elbow here
- Yeah.
- and work like this.
- Show that- - Turn from the side here.
- Yeah. So we're using the framework of the chair
to anchor the band.
- Yeah.
- There you go. And it's not ideal, but it works.
- Right. - This is one that standing,
you gotta have something to the wall, which we'll get to.
- So yeah. Now Brad's gonna show with the wall anchor,
which, I mean, we're a little bit biased here, of course,
cuz we invented it.
But we think it works much better for a situation.
- Oh they clearly work better and you'll see why.
Why dontcha zoom on over here, Liz, and we've got-
Can you see it?
There we go.
So I'll just show just because we just worked on a tricep.
- [Bob] Tricep, why don't you show the tricep?
How well it works.
- So here we have it onto the anchor
and I just slipped that on in a matter of seconds.
And so here I can go like this and get a nice angle.
I can do both at once.
- And now you can really push it.
- Yeah. There we go.
And that gives you a lot more.
- [Bob] I mean, I use these to,
this is where I do my biceps.
- Right.
- And I mean, I can get a good workout
cuz I got four bands goin'.
- Yeah.
- And plus you're gettin',
it's workin' on your balance and core strength
- Right.
- a little bit too.
- Oh, for sure.
- So another way to do triceps.
- Another tricep way, plus you can get the isometric chair,
you could get a ball or stool to sit on.
I actually use a stool at home
because I've got other exercises for my quads.
Biceps, you go to the lower anchor,
and these anchors really hold up well.
You do have to put 'em into the stud,
a wooden stud into the wall.
That's what they're designed for.
But this is how I do my curls.
And I actually double up, I have two bands.
So this is a little bit lighter than I would want.
- Right. That's why I do too.
- Or you can simply go like this.
- You can really get a workout going in.
- I get to the point where I can't do more than 12.
That's how much resistance I got.
- Yeah. So Bob's gonna have biceps bulging pretty soon.
- Yeah.
- So that's a really nice option.
I really like using it from the lower level.
Well, the abduction you do have to go from the lower level.
Now, abduction and flexion,
I go with a lighter band for sure.
- Right. Exactly.
- So, I'll-
- Again, small muscles.
- Yeah.
- Thumb up.
- So he's going abduction right now, away from the body.
- Yep. This works really nice.
- Up to 90 degrees.
- I'm gonna go from this side, cuz I, there we go.
And flexion. Flexion you could go both.
- You could go both, yeah.
- at once.
- Again, good posture
- One at a time. Yep.
- Yep.
- Up tall. And again, when you're standing,
I'm working some core right now.
- Yeah. You're getting a double benefit here.
- Yeah.
- You're getting some overall.
- The neat thing about this,
If you would rather work some balance,
if your balance just feels like you're off,
you're getting a little older, over 50,
do these on one leg
and you'll feel your ankles working overtime
to keep you in a good upright position.
- Yeah. That works excellent. So.
- Very good.
- And then forearm strength?,
- Oh, yes, forearm.
I'm gonna do it this way.
There's a number of different options.
I'm just gonna brace my elbow up against my body
and work it like this.
And the nice thing about this
is I just step a little bit farther out
if I want more resistance.
- Right.
- I'm gonna need a little less for this.
- And that's usually one that to me
always hits you harder
is when you do an extension.
- Yeah.
Those muscles inherently are weaker than the flexors.
- They fatigue faster.
- Yep.
- It seems like.
- This one, I might even do sitting down
with the band because I can then,
you know, go off my knee and then I have a more stable.
- Yeah and then you have a flat surface to work off.
- Or you can use the arm rest.
- Arm rest of the chair.
- Yeah. I don't do as much wrist exercise
as Bob because I don't golf.
- Well again, I use our wrist device to do it.
- Right.
- I don't use these.
- Yeah, because it does work better.
- I wanna show one more, or Brad,
do you mind showing lats just real quick?
- Oh, sure.
- My wife, she said, if it wouldn't be for these
she would have a gym membership.
She just loves doing these.
- Yep.
- And so she gets a little bit toning under the arms.
- Yep.
- And she also gets the lats in here.
- Yep.
- And I dunno, it's a big deal to her.
I don't know why, but it is.
And she's
- Well, I tell you.
- She just loves doing reps of those.
- Well, it's hard to do this.
You cannot do this with weights,
because weights are falling down.
You have to have a cable system
or something of that nature.
I combine these, I do a set of 10 of these
and then I do my triceps.
- Oh sure. So it works out good.
- Yep. It's a little more time-efficient for me.
I like doing that.
- She does the posture ones and she does those pull-downs.
That's her favorite ones to do.
- Oh, the posture ones are just,
- Yeah.
- You know, where are you gonna, this is just beautiful.
This is therapeutic,
and it gets you stronger, better posture.
- Yeah. That alone, it's worth getting the wall anchor
is for the posture.
- Absolutely.
- 'Cause that's so important in life, so.
- Wow!
- All right, well we wasted another perfectly
11 minutes in of our lives.
- Yeah. But still we had some fun.
- Yeah.
- And maybe learned something, we don't really know.
But one way or another I'm glad you viewed it,
you know, chimed in and,
- Yeah.
- That chiming in, I don't like that word, Bob.
- Give us your comments. How about that?
(Brad laughs)
Thanks for watching.