♪ Bob and Brad the two most famous physical therapists ♪
♪ on the internet. ♪
- Hi folks, I'm Bob Shrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
Together we have the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- Spondylolisthesis, a real patient is gonna show
exercises to reduce pain and stay active.
Now, if we could only find a real patient.
- Versus a fake patient.
- That's right.
- It's kinda like fake news. - Fake news
That's right.
- Yeah. Well we better get on.
- Yeah, we'll find one.
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- There you go, Bob.
- Thanks for the day.
- So.
- Bob, first of all, the pronunciation
of this disease or problem spondylolis, how do you say it?
- Spondylolisthesis.
- See, I spell it.
Spondylolisthesis. - That's the same thing.
- Well, whatever you pronounce it, however you want.
It took me a long time.
- You say heith, by the way.
- Yeah. Heith.
What height are you? - Heith.
- Anyways, exercises.
We've got some good videos on this.
I happen to be the patient, the real patient.
- Right.
- Grade two.
I've been diagnosed with it
for gosh is going about 10 years now.
But anyway. - I have to applaud you, Brad.
Honestly, I really, - Oh, thank you.
- I really believe Brad that if you were not
a physical therapist and you didn't do these things
you would be fairly disabled.
- Right. I certainly wouldn't be doing the things I'm doing.
- No, you wouldn't be without a doubt.
- Right.
You know, so I run, I bike, I swim.
I workout in the yard, but not like I used to.
- You do triathlons.
- I just did one.
- Yeah. - Yeah.
- So how do you do that?
How can you maintain activity when you
have spondylolisthesis and you gotta deal with back pain
every time you do something wrong, first of all
you're gonna avoid bending backwards
washing the ceilings over your head.
- Yeah. You don't do any exercise either that are
bringing you into extension.
- Right, You don't wanna lay on the floor.
You don't wanna do anything like this because
it's gonna bother your back.
It kind of promotes the shifting of the bones
which we have a good video.
I actually have my x-rays on a couple videos.
You know, then you can see that compared to yours
if you have it, cuz you've probably seen your x-rays.
So we wanna strengthen the front, the core.
So the core muscles around the whole core
but we wanna focus on the abdominal muscles
and get that strong, so that supports that sthesis.
So that shifting of the the vertebrae.
I've been doing these exercises for years, this first set
and I just started doing some vertical exercise
with banding over the last couple years.
And that has made a big difference
on my ability to go running I band first.
And then I go running.
It makes me feel much better when I run.
I'm not exactly sure why yet
but I'm coming up with some theories.
- All right, should we start? - Do you want the ball Brad?
- La di da di da, okay. I really think
and this works really well for me to do core exercises
to take the stress off of your low back, do 'em like this
get a ball about this size so that when you lay
down on it, your tibia, your calve muscles are
or cap wounds are about parallel with the floor.
- [Bob] Right.
- You know, it's, if it up like this it's too big of a ball
you know, if you got a small ball, you can do it
with a small ball.
- [Bob] The other word would be horizontal.
- Horizontal, there you go.
I like to do it with shoes on
because I use the corner of the shoe to grab into the ball.
It just makes it easier to grab.
So I'm gonna grab that ball and I'm just gonna lift it up.
And you're working a lot of core muscle
and it's not gonna irritate your back.
It's gonna flex it a little bit and we're not
gonna hyper extend it, which is gonna be uncomfortable.
And I just relax and I do this set when I do it.
There's four exercises is the first one.
You can start out at 10 or 15 repetitions
whatever you feel comfortable with.
I do-
- [Bob] You make these look easy, Brad
but I've done some of these.
These are a little more difficult here.
- Right, but if you do, 'em regularly.
- [Bob] Right.
- You know, three to four times a week
over a period of months, it becomes easy.
You'll get up to 50 repetitions, you know
after a few months then after that let that muscle break
rest a little bit.
Then you're gonna do the upper muscles, upper abdominals
the legs, just lay on the ball.
I like to cross over like this and I just lift up
my shoulder blades off.
- [Bob] Yeah. He is kind of almost bringing your head
straight up a little bit. Aren't you Brad?
- Right, we don't wanna do that.
- [Bob] That's right.
That's the point I wanted to make is
- That's no good.
- [Bob] coming up, instead of curling.
- Yeah. When I do these
I know it's good for my thoracic back and posture.
Cause I also often times get my back to crack a little bit.
There's some mobility, some motion going on in
that thoracic spine and that's, you know
- [Bob] It's not overly done.
It's not.
And you're keeping the lower back supported on the floor.
- Yep and my back always feels good when I do these.
If for some reason, yours doesn't maybe that's
they're not right for you.
That's the second one.
The third one is each these get a little bit
harder each time.
The third one arms like this over the ball.
And I'd just crunch, it's a double crunch, I call it.
Knees up and then knees up, our elbows
- [Bob] Elbows up, knees up.
Yep. They're coming together.
- Now what I'm focusing on is getting my butt up in the air.
That little bit of motion right there
really emphasizes those muscles in the core
that are around that part of your back.
That has the problem.
So I'm here and this one is more difficult and you can tell
by the way I'm talking hope you can hear me-
- [Bob] Yeah that is a little harder.
- when my mic is getting covered up a little bit.
- [Bob] But he is going from both ends there.
So that that's what makes it difficult.
- Right yep. That's the double crunch.
Now this one I like to do, it's hard, but it feels
really good.
And I go like this, like this right elbow goes
to left knee and left knee goes to right elbow.
So it looks like this.
And then over like this and that gets the obliques
and I see this.
- [Bob] Again, going from both ends, so-
- Yep.
- [Bob] it's gonna make it difficult
- And it actually
- [Bob] I can see you're struggling
- It actually rubs on your back
and it scratches your back a little bit.
It feels good.
So that part feels good, but the muscles are burning.
So, you know, they kinda offset each other.
Woo. And it always makes me breathe hard.
So then I rest.
- [Bob] That's a challenging one.
That again, that's not one you're gonna probably do day one.
If especially you haven't been doing these
you may start off with the more simpler ones.
- Right.
- [Bob] And then work towards the more difficult.
- You may just start doing the first two
and wait for these last two, after a few weeks
of training and you should do these at least
five times a week to get started.
Then I do like to keep motion and strength
in this part of my back because I think core strengthening
is all the way around.
So with the spondylolisthesis I feel
that you can very easily be safe, pain over the ball
and then going up to about a neutral position.
- [Bob] Yeah. So he is not really going
into real hyper extension at all like that.
- I'm not doing that.
- [Bob] He's just going from a flex position
up to about level.
- Yep. - [Bob] Horizontal again.
- And so I'm working these muscles
I'm getting some more motion in those facet joints.
And then I will also look over my left shoulder
and over my right shoulder.
And these also feel real good.
It just feels like a really nice exercise on these.
I'm not getting really tired.
I'm not burning the muscles out at all.
I just want to maintain some range of motion and strengths.
- Yeah. - Okay.
- [Bob] I applaud you for getting your right, lefts, right.
- Well, yeah. It took me a while Bob, you know
first couple years I was always going the wrong way
but I got it.
Now we're gonna go to the band.
Now. This is why I just started doing this
in the last year or so.
And I really like this, like I had mentioned now
- [Bob] so he is using the wall anchor.
We got these listed below in our preferred product.
Brad and I developed this product-
- For exercises.
- [Bob] for exercise, just like this.
- Just like this.
So we've got options here, here and down below
we're only gonna use the upper anchor and the middle anchor.
Now you might ask, well, how does this work
your stomach muscles for this?
Well, I'm standing up, which is a good way
because I do a lot of things standing up
and I'm gonna focus on tightening my stomach.
And there's a couple different ways you can do it.
You can do it like a fly pulling down
really thinking core muscles right here.
And I'm going in like this.
This is how I do 'em, if you want to do pushes like this,
that's just fine, either way, you're gonna focus here.
The arms are moving, but here's where you're focusing.
And you can, I like, this is one beauty of the band
is you can get some motion going with this
and you're not stuck on a bench.
- [Bob] Brad is making these look easy again.
But it's interesting cuz we had someone come in
that had never used these before and we were having him.
We were just filming him, using them.
And first time I remember he grabbed them and
he lost his balance, because you have to have
you're constantly fighting against the band
pulling you back.
So it's gonna work on your core.
- And again, core and balance is another beauty of the band.
So that's what I do from that level.
Okay. Then the next one I do.
Now one of these would be too easy.
So you can just easily double up the resistance there.
We might have to move this Bob.
- [Bob] Sure.
- Now this is gonna work the obliques
and a whole part of the core.
I'm gonna pull down, right?
Let's get at this angle so you can see it be going down
to my left toe, right hand to the left toe, really core
and thinking tighten that core, tighten that core
taking the stress off the back
and I'll do 10 to 15 of these and get the resistance.
Right, you can go farther away
which makes it more difficult.
Or you can double up the bands
which I'll show you how to do on the next exercise.
Make sure you do both sides, just for the video
I'm gonna shorten this one up.
I'm not gonna do the full number.
Okay. Now I'm gonna go to the middle level
so that we get some different muscle fibers working.
Okay. Just to show you how nice these works.
I've got two bands right here because the blue
or green or whatever this color is.
- [Bob] That's blueish it looks
- Blueish.
- [Bob] Yeah. Yeah.
- And the yellow one, work out to be a good resistance
for me and with the wall anchors it's the beauty
of the wall anchor.
- [Bob] He feeds it in the middle.
- Yep.
- And he attaches on the ends.
- Yep. There we go.
Now I got a double band system
either a double cuz now it's locked in.
It won't slide through, which is a big advantage.
You know, I could actually go with four
but for this exercise again, it's the same as from the top
I'm gonna either do flies focusing on the core
or you can just do a push focusing on the core.
- [Bob] And like we actually basically called these
Vertical Planks.
- Right. Exactly.
- [Bob] And they're allowed cuz you can't do planks
laid down.
- Right. If I do static planks.
- Yeah. - My back gets sore.
I've tried it three different occasions.
All three times I had a sore back for two
or three days and I decided-
- No, I'm not gonna do it again.
- Yeah. I was a little slow.
Most people have stopped after two
- But so he's still getting all the benefits of doing planks
but you're vertical while you're doing it
and I'm moving and it's gonna help my balance as well.
There's just, it's just a wonderful way to work 'em
in my opinion.
So we're doing that and this is what I do.
And then I go for my run
and my runs always feel better after I do this.
So you know, there's no studies done on this yet, Bob
but I'm hoping - They'll be coming.
- Oh they will be coming.
- And what's nice, he's using well, we don't have
anything to do with these bands except recommending them
as far as the bands.
And we like the body elastic.
- They have.
- Yeah.
- They're the best I've ever used.
- They're anti-snap.
So you don't have to worry
about them snapping while you're doing these.
And all of a sudden you go flying
- And they have really good handles.
- Nice handles. - Really good handle.
- Good hardware.
They're good, they're good.
- Good quality.
- This is one step to get us closer to.
- We can fix this about anything.
- But the broken heart.
- But we're working on it.
- And we won't stop either.
- That's right, we're persistent.
- We won't even stop at if you know, no matter what happens.
- All right.
- Even if I get old.
- All right.
- Even if Bob gets old.
- All right.
Thanks.