♪ 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 are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today we're going to talk about perfect posture
created at home or while you walk.
These are the newest exercises that actually work for once.
I guess we're gonna do this.
Are you saying the ones we did didn't?
- Bob, Bob, I'm excited about this.
This is something new, it's incredibly effective.
But before we go on.
- If you are new to our channel,
please take a second to subscribe to us.
We provide videos on stay healthy, fit, pain-free.
We upload everyday.
Also you wanna join us on social media channels
'cause we are always giving away something.
- Mm hmm.
- And right now we're giving away
the Thermotex infrared heating system.
This is fantastic.
I'll tell you Brad, I would not live without it right?
- It's a deluxe system, there's no doubt.
- Wife or Thermotex?
Which one could you live without?
- Bob, don't put on this spot,
my wife might be watching this.
- Alright, so go to bobandbrad.com,
and you go to giveaways it'll be listed under there.
Otherwise you can go to Facebook, too,
it's always pinned to the top of the page.
- There you go.
Okay Bob.
- So, we're gonna get some help with this today, right Brad?
- [Brad] You better believe it.
We finally found some incredibly talented people
and they're good looking, too, unlike us.
- That's right.
- So it's a little nicer for the viewers.
But we're talking about posture
and we know how important posture is.
Not only for your appearance, you look younger,
but you can move better, you can breathe better,
everything is better.
- Less pain issues too.
- There you go.
- If you have poor posture you are definitely
gonna run into pain issues.
- Right, so what we have today,
you do need one little assisted device.
You just need a stick that's about five foot long,
it can be a--
- A dowel.
- A dowel, as a matter of fact a patient yesterday of mine,
he's using a broom stick, he's taken the head off of it.
- Right.
- So it's just the stick, it's a strong stick.
We happen to use the Booyah stick.
- That's right, Booyah!
- But you know, you can use whatever you need
but you really need this stick
and you'll see why in just a little bit.
Alex are you ready? - Alex is gonna come on in.
So Alex, he is the husband of Liz.
Liz hi.
Just wave in front of the camera or something.
- Great.
- There she goes, come on, don't be shy.
Come on out.
- That's my claim to fame?
That she's my wife?
- Yeah, that's all you got going for you.
Anyway they got a fantastic channel called,
oh, we're gonna bring it in, huh?
- Yup.
- Wow.
Da da da!
- She's trying to steal the show here, Bob.
- So join 'em on their channel, really funny,
a family product channel and you'll enjoy it.
- Let us know what you think, send some feedback.
- [Brad] Bob, are you gonna stand in the background?
- Sure, if you want me to, I don't care.
- [Brad] I'm not throwing it to you.
- Why, why?
- [Brad] Don't worry about the sign, that'll happen.
- [Bob] The sign went crooked. Booyah Stick.
Okay, here we go!
So I'm gonna keep an eye on you guys back here.
- We do have the stick, I hope everyone can see everyone.
- [Bob] Yep, we got it.
We're good.
- Alright.
So we're gonna start out with where is your posture?
Get the benchmark.
So you're gonna take your stick,
and you're gonna put it on your backside.
Like this.
So your head touches.
Your mid back.
And your butt.
And you can see that.
- [Bob] Three points of contact.
- [Brad] There we go.
Turn that way.
There you go. You can see how that works.
There you go. We're gonna come back to the front.
- [Bob] You look like soldiers.
- Yeah!
So now we know we got perfect posture.
We wanna maintain this throughout all these exercises.
It's only gonna take a few minutes.
Okay, the first one is take your stick out.
Shoulder width wide like this.
Are you ready?
- Ready.
- Liz?
- I can't hear right.
- Oh, you can't hear us, that's right. Okay.
- [Bob] Liz is mute.
- We're gonna do a Booyah.
Up like this.
And we're gonna do chin touch with the stick.
- [Bob] Yeah, if you could turn sideways so we can see.
- There ya go.
And we're gonna do 10 of all of these.
I might lose count, but hopefully someone will help.
- [Bob] Now don't dip your head down,
or don't dip your head up.
You're gonna go straight back like that.
- Okay, then straight forward again.
Now your hands are gonna be a little bit wider
than shoulder width apart.
Okay?
And we're gonna do Touch Down!
So you're gonna bring it up like this
and squeeze the shoulder blades back and together.
But don't let your head go forward.
Up and maintain that posture we've established
on the last technique.
10 of these.
And you'll be amazed at what the stick does.
It help force your body into good posture,
and works those posture muscles
the way you need them worked.
- [Bob] Now Brad, you could go into that
to behind you too.
- Oh, yep.
So bring it back like this, and all the way back,
and you'll feel those pec muscles.
- [Bob] There's a stretch.
- [Brad] Alex?
Alex is alive.
- [Bob] Alex, keep your head back.
Yeah, there ya go.
- I'm terrible with the forward heads.
Something I really gotta work on.
- [Bob] You're not a turtle.
- No, I'm not.
- Alright, let's go onto the next one.
- Sometimes I wish I had a shell, Bob.
I could get away from the wife.
(laughter)
- [Bob] I thought maybe because he wouldn't hear insults.
- Up like this.
Now follow along, children.
Up like this, hands out.
And we're gonna lean to the right.
And then to the left.
- [Bob] Did you just call 'em children?
- Well, they're younger than I.
- [Bob] I guess they could be your children.
- Well, yeah, really.
If I started a little later than that.
- How old are ya, Brad?
- I can't remember.
(laughter)
Okay.
Let's do that 10 times or so.
You could do a little more if you like it.
It does feel good.
You can feel that back. - [Bob] It stretches the QL.
Quadratus lumborum.
- Allow the stick to come down on your shoulders,
and you can do it a couple different ways.
Reach out to the side like this.
But you're gonna stretch.
We're gonna go this way.
And the chest goes out, shoulders go back.
And boy, how's it feelin'?
- I like keepin' the chin tucked, that's key for me.
- Yep. - [Bob] And that neck comp...
This is what helps prevent that or stretch that.
- Right.
Now, we did put in the title,
you can do this while you're walking down the street
or wherever you walk and do these.
Do it a couple times to get it memorized.
Or you may only wanna do some of 'em.
And some of 'em may not work for you.
- [Bob] Well, you could walk and take a break even.
- Sure.
You bet, absolutely.
Okay, and the next one, we're gonna let it slide down
behind your back, down below the belt line.
And we're gonna simply do scapular retractions,
we call 'em, or just stretching back.
The chest goes out, chin tucks in,
and we squeeze the shoulder blades together.
Those are all postural muscles.
We can face this way.
- You have a tendency to wanna lean forward,
but you gotta fight it.
- [Bob] There you go.
That's right.
- And remember to breathe.
Are you guys breathin'?
Relax, breathe in.
That's gonna help you a lot.
'Cause it'll take you about a half a mile
to do this if you're walking at an average pace
of one to two miles per hour.
Now this next one is a really nice one
that you cannot get without the stick.
You're gonna bring it up,
I call it the--
- Oh!
- Oh my goodness.
Wow, there goes our sign.
We don't worry about stuff like that, we're stretchin'.
Now, get it right on your T spine, your thoracic spine.
Here we go. Let's get this so you can...
There.
So we get it in there.
And then you're gonna extend backwards like they're showing.
- [Bob] What's nice is you can
hit different levels with this.
This really is a nice stretch.
- Now, I like to get mine way up high
'cause I can feel I'm tight up in there.
What you're doin' is you're pullin' the stick
into the spine, extending back with your chin tuck.
- [Bob] I was shocked how good that feels, Brad.
This is a really nice stretch.
- Yeah, you just know it's healthy for ya.
And then by the time with that, you're complete.
Everyone ready?
And, Booyah!
There we go.
- [Bob] There you go.
- Nice job.
Let's give 'em a hand.
- I was a skeptic of these exercises,
but I feel incredible afterwards.
My posture.
I just feel loose.
- [Brad] Oh yeah.
That's why we started the video today with this.
Now go to work.
- I'll never doubt you again, Brad.
(laughter)