(bright upbeat music)
- Welcome back, friends, to the Bob and Brad Podcast,
produced by Bob and Brad,
the two most famous physical therapists on the internet.
I am Bob. I'm exactly 1/2 of the Bob and Brad team.
And today I have my guest host...
- Mike Kenitz, physical therapist assistant.
- There he is in all his glory.
And we're gonna interview Brian Bradley.
He's with the Egoscue
Method.
And if you have back pain, neck pain, shoulder pain,
hip pain, any one of those pains,
you're gonna wanna stick around,
because we're gonna show you some exercises you could try.
- I would like to mention, too,
that you guys have a YouTube channel
with a lot of these exercises,
'cause I was trying some of them out the other day.
- Yeah, there's a lot of stuff that's online.
And, you know, I probably have 900 versions of an exercise,
you know, not of one exercise, but of other exercises.
Like, for example, standing arm circles.
You know, when we are doing this.
Okay, here, palms up.
That could be done sitting in that anterior pelvic tilt.
That could be done kneeling.
You know, so there's different positions,
all of this could be done.
- Sure. - You wanna try something?
- Sure.
- Like, are you able to do the podcast
from a standing position or no?
- Bob would have to talk for me
'cause you won't be able to hear me from back there,
but yeah.
- Okay. So, Mike, you're gonna do the work?
- Yeah, sure.
If we got enough wall room,
if I have to go in the wall, I don't know. (chuckles)
- You're gonna be standing up behind your chair
built by the lowest bidder.
But here's what I want you to feel like.
You just stand up, take your shoes off,
and let's get you to stand behind your chair,
and move the chair outta the way.
- Okay.
- And I encourage your listeners to do the same thing,
but if you're driving, don't even think about it.
Okay. So just in that position, just close your eyes.
Where's your body weight from left to right?
Like, which foot do you feel
is carrying most of your body weight?
- Left.
- Okay.
In the left foot versus the right foot,
where's the weight from front to back?
Do you feel like it's 50-50?
Do you feel like one's more in the heel,
one's more in the ball of the foot?
Are they even? Where is it?
- Right was front outside, left was heel outside.
- Okay.
Like, you're one of my clients coming in
and I would say, is that indicative of,
okay, you're loaded more on your left than your right.
We know that, whatever percentage.
Remember, this is his subjective opinion,
not me being the expert, telling him where it is.
He's feeling heavier on one side versus the other.
With your eyes closed, Mike,
and we're gonna look at you,
can you feel where your left hand is compared to your body
versus your right hand compared to your body?
Are they in the same place or is one not touching the body,
and the other one is touching the body?
- [Mike] Yeah. My left is not touching body.
- Okay, so remember when you were sitting down
and I kept saying, "Hey, left shoulder position.
This, this, this."
So I'm finding enough things, you can open up your eyes,
I'm finding enough things for us to say,
"Hey, we found some deviations in how you look
and how you feel loaded.
We're gonna compare them to this blueprint.
Now we're going to put you through two exercises
for your upper back.
And then we're gonna re-test everything."
- [Mike] Okay.
- Question for you.
Do you feel comfortable bending over toward the floor
without hurting yourself to see what it feels like
and see how far it could go?
- Yeah, that's fine.
- Okay. So can you turn sideways
so we can take a look at you?
Let me just preface this for all the listeners.
Mike's a good-looking guy.
He dresses well.
He's such a great person.
So, remember, guys are sensitive.
So now when we show him what's wrong,
we don't wanna hurt his feelings.
Okay. So go ahead and just bend over,
and just hang there for a second.
- [Mike] Straight back or rounded?
- Whatever, remember, put yourself in the customer's idea
of what movement would look like to them.
Come back up.
- [Brian] Can you do it this time
without bending your knees?
(Mike speaking faintly)
(Mike grunting)
- Okay. Come back up.
And for those of you, if you really go back
and rewind this 10 seconds and listen,
it sounded like Mike was giving birth to twins.
(Bob and Mike chuckling)
Okay.
So, Mike, remember you're 34.
I like the younger guy in the room doing this
because the younger the population is, I believe,
I think Bob and Brad believe,
we have a serious problem going on
because of the chronic sitting.
So we're not gonna get rid of sitting,
we're gonna combat against it.
So let's have you back up a little bit.
Stand in the middle of one of those squares facing me.
So people can see your feet, back up just a little bit.
Yeah, good, right there.
Now bring your feet, fist width apart from each other,
bring 'em really close to each other.
Yep. And now toe them in five degrees.
So very, very slight, that's about half of that.
Yeah. Good. So you're very slightly toed-in.
Remember...
Right? So we're going...
The reason why we're standing in this position
is that we trap your foot here.
It goes up the chain and traps your entire femur.
And now that's locked out.
Now put your hands in a open palm,
and then take 'em to an open kind of a fist.
So here is the fist.
Open it up to there where your fingernails
and palms could touch.
Put that down to your side.
And now relax your shoulders down outta your traps.
And if I said slide your shoulder blades together,
using like rhomboid, trap two, trap three,
stay outta trap one.
So I just want you
to pull your shoulder blades together behind you.
Hold that, bring your arms up to 90 degrees.
And now circle forward.
Thumbs going forward 40 times.
Elbow straight, go.
- Okay.
- Don't lose count or we have to start over.
- By the way, Mike has trouble with his left hip?
- Yeah. I have a tight right ankle and sore left hip.
Too much running.
- I love that he just said that.
(Bob laughing)
- Well, the-
- Oh, no, no, no, Mike.
No, Mike. No, Mike.
Let's pretend that we made you say that,
because that's the customer saying it's too much running.
My response is, "Well, what about your right hip
and your left ankle?
They're on the run with you."
- The right ankle is an old injury.
I still have limited mobility on it.
But, yeah, the left hip started from running distance more.
- Yep, okay. So yeah.
The right ankle injury in the past.
Remember, feet, fist width apart.
If you moved, bring 'em a little closer toward each other,
toe them in a little bit.
Now do the same hand position.
Shoulders down, shoulders back.
Bring the arms up.
And now go palms up,
and circle up and back 40 times.
Yup, speed up the circles.
So, you can see how that speeding it up is moving.
Remember, this is the tree blowing in the wind.
Come on, lock those wrists out.
Don't bring the wrist up like this, lock it out.
So this movement of his arm is the tree blowing in the wind.
What we're looking for is the organic root system
to start taking hold now
to control that oscillating upper body.
Now take your hands, same position.
Put 'em right here on your temples behind your eyes.
- Okay.
Try to take your wrist and make it a straight line,
not flexion or extension of the wrist.
Left shoulder especially.
(Mike chuckles)
Okay. Now close your elbows together.
And then open 'em back up, 30 times, go.
The key was to get 'em together, Mike.
(Bob and Mike chuckling)
- Together? My head's too big.
- Because of your brain, I understand.
Yeah, get those elbows to touch. We're good.
Try to touch 'em behind you.
Good.
- [Mike] I'm sweating.
- That's okay. Remember, you're only doing two exercises.
So let's pretend you are the customer who goes:
"Wow, this is a lot of work."
And we don't wanna push 'em.
So we say we're gonna do a minimal dose times 30 days.
So it's not just that your muscle tissue's reacting,
those bones are starting to learn how to glide
on that thorax now.
(Bob and Mike chuckling)
Okay. Back up a little bit.
Just relax. Close your eyes.
- Just normal feet?
- Yep. Wherever you want your feet, you put 'em.
- [Mike] Okay.
- With your eyes closed,
where's your body weight left to right, and front to back?
What's different? What's changed?
- I feel more even and both more posterior.
- Okay.
How about with your eyes closed,
feel where your left hand is compared to your right.
Is it different?
- It's a little closer 'cause my right hand
is touching my shorts,
and my left hand isn't quite, but it feels-
- [Bob] It's better?
- [Mike] Yeah. It feels...
- Okay.
Even if we don't say it's better or worse,
it's just different compared to where it was.
So now we can make an assumption.
Because his loading is different
and because his thoracic is different,
turn sideways, bend over again,
and tell us what that feels like
or what the range of motion's like.
- [Mike] It feels easier for me.
My hamstrings are still tight, but-
- That's okay. Come back over, and have a seat.
If you are the customer,
remember, put yourself in their psychology.
Did you win just now?
- [Mike] Yeah.
- You made some progress.
- All right.
- Yeah.
- I'll tell you who really won,
is when you go over to Bob and Brad
for physical therapy work, (Bob chuckles)
and you did your work,
their job gets easier and they don't have to retire early
'cause you killed 'em. (Bob and Mike laughing)
- Good point.
- Now think about the chair built by the lowest bidder,
which is what you're sitting in.
Your relationship of your body to your chair,
what's different now?
- I would say I'm more upright,
maybe.
- [Brian] Okay. That's perfect so-
- I have to lean forward into this mic a bit.
That's half of it, but-
- But that's okay.
Your hips should feel like you're in more contact
with the same chair you were sitting in 25 minutes ago.
- [Mike] Right.
- Change the body going to the chair,
don't change the chair.
- Gotcha.
- And here's the other thing.
Stop teaching people how to sit correctly.
Have 'em do the exercises, and sit any way you want.
- [Bob] Sure.
- Because if we went to watch "Braveheart,"
the uncut version, it's like four hours long.
An amazing movie.
I don't wanna sit up straight for four hours.
I wanna have a Cherry Coke, my popcorn,
and my Sour Patch Kids.
(Bob and Mike laughing)
(bright music)