- Bob and Brad
the two most famous
physical therapists on the internet.
- Oh, hi folks.
I'm Bob Schrupp physical therapist.
- Brad Heineck, physical therapist.
- Together we have the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today Brad we're gonna talk about how
to reboot your brain in 30 seconds. - Woo.
- Yeah, that sounds heavy doesn't it?
- Not a boot to the brain, but reboot it.
- Well, kind of a boot to the brain... - Haha okay.
- Because this, you know, you get to that point
in the afternoon where you're starting to get that lull.
- Sure. - And your brain starts to become thickened
it seems like and you can't think, right?
- Right. You're a little drowsy and
your production goes... - Right.
- Goes, it just goes! - Yeah, it just plummets.
So you, we wanna try to show you some
techniques to try to help it get back on track.
But before we do that... - There you go.
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It's sad, and we're trying to turn things around.
- There you go. - We're doing okay, right?
- Yeah. It's coming along inch by inch.
- I stop crying every night now.
- (Brad laughs)
- Alright, so the first thing we're gonna do Brad
is the number one thing that really helps reboot your brain
- Sure. - Is just to go, a lot of people
are sitting...go ahead and stand up.
- Right. - Cause that's just gonna start getting
the blood flowing and it's gonna just, it it it's it's
just gonna make a change in your, your mind.
- Right. And don't just stand up, but stand up with
good posture, take a deep breath in your nose
and exhale out your mouth.
Get that energy flowing from without.
- It's a good time to actually, you know
if you gotta make a phone call, a lot of times
to make your phone calls standing up,
- Sure. - Because that'll kind of remind you
then to get into that position. - Right.
- We also are big fans of the desk converters.
These are by FlexiSpot. I know this sounds like
like a little commercial, but I I've become a
big believer in it since I've started using it.
- Sure. - And what what's nice about this is this
can stand along with you. So, you know, - Oo!
- You can go ahead and you can still keep working
this way and uh, without skipping a beat. - Right!
- So, you know... - It gets you right up there and you know
what else can you do? It forces you to, you know
get up with good posture, make sure you got your
computer screen at a good height with it.
- So we'll make sure, you know we don't promote
anything unless we can get a deal for you.
If you use the link below, we'll get you 5% off.
So once you're, once you're up here though
let's let's try some other things, Brad. - Sure.
- We'll reboot your brain. - You bet.
- One of them let's go ahead and try some stretches.
- Right? - 30 seconds of stretches.
- Yeah and as a matter of fact, we have a, a
a video just on how to stretch yourself very quickly.
And we'll go through the stretch right now.
- Go ahead, Brad. You lead the way.
- Okay? First thing you do is with you.
You're gonna stand on up, again, take that deep breath in
get the shoulders back and relax.
And then your neck, right ear to right shoulder.
If you want, a gentle little pull.
I was just doing these this morning.
Bob was saying, "what's wrong with your neck?"
I said, "just stretching a little."
And then this way, there you go.
Make sure you look over your right shoulder.
See who's behind you. Look over your left shoulder.
See who's behind you.
And we're gonna stretch back.
Shoulders back. Take another deep breath.
There you go. Nice job. Way to show em' Bob.
Hands out like this.
Fist here, we'll do, yeah you face them Bob.
Now gentle fist, we're not tightening really tight.
And go down and rotate out
and do that three times. - I love this one.
- Yeah, this is, this is this is good for uh,
help to eliminate any uh, carpal, not carpal tunnel,
but uh, lateral epicondylitis, tennis elbow.
- Yeah, tennis elbow. - Yep.
- Now take the hand like this and stretch up this way.
You, you can do it this way.
You can do it this way.
There you go.
Good. - And that's good.
- Yeah. - That's good.
- Arms up and say, "thank God I'm alive!"
- Yeah. Thankfulness, that is a big deal. - Absolutely.
- So, alright.
You know, and that's one
of the things you can do one of the times.
The other thing you do is maybe just do a little bit
of exercise. - Sure.
- Especially if you're in a standing position.
- Yep. - I wanna start off just a little
bit of marching in place.
Again, this is gonna make a big deal, a difference
in how you, you know, your, your level of focus.
- Right. - So, and then just doing some abduction
- To the side. - We can do them yeah in a row
or you can do them alternating.
And then the third one is just, you know
really unobtrusive. You're just gonna go ahead and get
up on your heels - Yeah get those ankles moving.
It's amazing what you can feel when you
get your ankles moving and the circulation from down there
you can just imagine getting that blood all the way up.
- These are things that I do often now
that I have a standup desk, because uh, it
my legs do feel a little bit heavy at times.
And when I throw in the exercise
that makes a big difference.
- I'm starting to feel more pumped up already by it.
- I know it makes a difference. - Oh yeah, yep!
- All right. Couple other hints that you could try.
One, I think pain helps refocus you.
So you may want to hit one
of the acupuncture pressure points.
This is the one that's right in the
in the web of the thumb. - Ooh!
- And just go ahead and squeeze that. - Yeah.
- And you know, it's, there's a lot of things
I'm not uh, big understander of acupressure. - Sure.
- I, uh, a student of it, but I
this is supposed to help with some pain things.
And also, you thought clear your sinuses, right Brad?
- Well, yeah, I haven't done a lot of reading on it
but I did see that a little bit... - But this will wake you
up and this'll kind of refocus the brain just
by giving a little bit of squeeze there.
- So, so yeah, if you're mas-, sadistic or masochistic?
- Sadistic. - Sadistic you like put...
- Oh no, sadistic is other people. So you're masochistic.
- Yeah, that's right.
- All right. And the last one that we're,
the short one you can do is is a lot of times
you just change your scenery, Brad. - Sure.
- I, I what I'll often do is just go
to another room at my house if I'm at home.
- Right. - And, and it just kind of gets me refocused
and it, it, it, it helps me wake up a little bit.
- Yeah. I think especially if you're working a cubicle.
- Yeah. - Where it's very confined and whatnot.
- Yeah, get out and, and maybe take in a little bit of sun.
- Sure. - Some longer techniques.
I'm just gonna mention these Brad.
You really should try to understand your energy levels.
Like I understand like right now
this is a peak performance time for me.
- Sure. - I'm really, I'm really up.
I'm really, I usually don't have any trouble staying awake
but of course for many, many people
it's that afternoon, isn't it?
- Yeah. After you eat. - Yeah.
- Boy, I, sometimes I just, my eyes starting to fall asleep.
Like what if, heck I gotta get up and move.
- So yeah. What I try to schedule things that are not
too taxing for that part of the day. - Sure.
- And I might often even throw a workout
in there at that part of the day.
- Sure. - Or, or something where I'm working with patients.
So I'm not having to worry about, you know,
having to worry about falling asleep.
- (laughing) Falling asleep while you're
talking to a patient.
- Uh, no, I I actually take naps. I'm a napper.
- Yeah. - Uh, 20 minute nap.
And you know, I see Google has nap pods
where you can actually nap at work - Sure.
and they find people stay a lot more productive.
- Yeah. I think it's a good idea, you know
in United States that is not something that's widespread
in just isn't in our culture. - It isn't.
It's kind of looked down upon... - Right.
- It's too bad. So, yeah.
And the final thing is I had read this book,
it's by Timothy Ferriss.
He was the one that wrote the four hour work week.
I don't know if you ever knew that,
but it is called "Tribe of Mentors". And what he did is
he, he went to a lot of famous people,
a lot of very successful people.
- Sure. - And he, he asked them a lot of questions and stuff
but what I, what I found unusual is that I, I maybe I'm
off on the number, but it was a great percentage
of the majority, probably 90%? - Mhmm.
- They meditate. - Meditate, yeah.
- They do some form of meditation. - Right.
- And it's amazing how that helps your brain.
- Right. - I mean, being in the moment and all that.
- Right. - And there's a lot, I know
there's a lot of meditation apps now.
- Sure. - So, you know, it's, it's easier to do than ever.
I don't personally do it.
Cause I, I do stretching in the morning.
I feel like I kind of meditate... - Sure.
- While I'm doing the stretching.
- Right. - But I, I don't practice it per se
but I I'm just saying
that it seems to work for a lot of people.
- Right. Actually I used to, when I was in
aikido, a form of martial arts, it's a very
they call it soft martial arts,
but they would, we'd practice...
- No, I have a friend that's in Aikido.
- Meditation and they really focus
on breathing control and I gotta admit
I would get so relaxed and feel so good after doing that.
It was clearly a... - Yeah. So you experienced that.
- Right, right.
- All right. Well, thanks! I hope those are good,
some good ideas for, to help you reboot your brain and, and
and you can see that it doesn't take very much
time to do it, so.
- But what about flossing Bob? - We, oh God.
- Yeah, you could do that when you get up outta your desk
you could do the, the flossing thing.
- So I, he's not doing it correctly at all I don't think.
- It doesn't matter, as long as you get moving Bob!
- All right, please stop filming.
(both laughing)
Thanks for watching.