♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
(clapping)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- Today we're gonna cover
the best senior exercises for balance
using suspension training
and this is science supported or science based,
however you wanna put it.
- It is, Bob.
I've done some research
on these suspension training equipment
and I am just amazed at the number of studies--
- Yeah a lot of studies you were saying.
- Right and particularly for older people, seniors
and whatnot and the benefits
and that's what this is all about.
- And this ties into our giveaway, which by the way,
if you are new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain-free
and we upload every day.
Go to BobandBrad.com, go to the giveaway section
and yes, this week we are giving away a suspension strap.
Oh two of them, yeah two of them.
- They come in pairs.
- What's nice about these, this particular company is
giving some money off of it.
It's 48 bucks total, I mean that is
way less than other brands.
- Right.
- And the other thing is the quality.
It's like commercial.
- Yeah, there's no doubt, the quality, they're not gonna,
we're very happy with it, very happy.
- Yeah, nobody's gonna beat the quality on these.
You can find it on Facebook, the contest that is.
It'll be pinned to the top of the page.
Go to Instagram, Twitter or TikTok if you want
a 60 second version of our program.
- There you go.
All right Bob, so let's get to it.
The study that I was reading,
International Journal of Exercise Science,
this is in 2015 in July,
they took a group of people
60 years old or older,
that was one of the prerequisites.
- That would be me.
- Yeah okay, Bob's into there now.
For 12 weeks, it was a 30 minute exercise program,
not real aggressive, as you'll see
and only three times per week.
- Sure.
- Okay and they had good benefits in regards to strength,
balance, everything improved on the test that they took
and what I liked about this test, this study the most was
91% of the participants wanted to continue doing--
- They liked it.
- They liked the exercise, it made them feel good.
They felt the benefits and that's huge.
- Yeah and Brad and I have started using these,
what's it been now?
- About six months or so.
- Yeah I'd say about six months and I love it,
I'm adding in exercises every so often
and I'm finding new things that,
I mean it is really working my core really well.
- Right it does and everything we've said,
the benefits I like, you can use them at home.
- Right, doesn't take up a lot of space.
- Right, they help your balance, your core muscles,
which is kind of hard to do with,
you're not gonna get your core exercise with bench press.
- Right.
- You know, that kind of thing.
- And what's nice, it's pretty safe.
- It is, it is.
So let's get on with there's seven exercises
that this study did, they're all things that you can do.
Now if you happen to be someone who's unsteady,
say you need a cane to walk with or a walker,
these would not be for that population
unless you have someone right there to help you.
- [Bob] Yeah.
- Because if you lose your balance and stumble,
you don't wanna fall.
- [Bob] Safety first, remember.
We don't wanna be responsible for any injuries.
- But if you're up, walking around,
you can walk in the yard, feel comfortable,
I think you're gonna be able to do these safely by yourself.
So the first one, well let's look at the straps first.
We have them mounted to the wall using our wall anchors.
You have to have a place to mount them at a higher level.
The wall anchors work great because you can go on a wall
but if you can figure out some other way to do it--
- [Bob] If you're like in a garage
and you have the beam going across
or I don't know, some basements, would that work?
- Yeah, the joists in a basement, you could mount them up.
- [Bob] They have different ways you can hook up.
- Obviously it has to be very solid,
you have to be able to put your weight on this.
I can hang on that no problem, okay?
- [Bob] Right.
- That has to happen.
- [Bob] Yes exactly.
- Very, very adamant that you have that taken care of first.
The first thing we're gonna do is facing the wall
and these are adjustable, right.
Now you can see how easily you can adjust these
and they have numbers, so I'm at four on here.
- [Bob] Really high quality clips, I mean they are metal,
steel and they are not gonna go anywhere.
- Exactly.
So we'll start out, now the nice thing
about a system like this is you can vary the resistance
simply by where you put your feet on the floor, okay.
So the first one is going to be what we call pulls,
I call pulls like this and you're gonna tighten up--
- [Bob] One of my favorite ones, by the way.
- Yep, you're gonna tighten up your stomach muscles
and get that core going.
If this is too easy, we get in a little bit closer
and you start out easy and work your way up.
- [Bob] And you wanna make sure you got grippy shoes
and if you've got stockinged foot on carpet,
you could go sliding right into the wall.
- Yeah you don't want this to happen, okay?
So take your time when you're starting with these,
make sure you feel very confident and very safe.
10 repetitions is a good number.
The next one is, we're just gonna use these
and a simple squat.
I really like this
because we're just basically doing a squat
but you're supporting yourself with your arms
and you're gonna tighten your core up
and you're gonna go down as far as you feel comfortable.
If you get so far down that you can't feel,
you can't get up safely, that's too far.
So start out shallow, do them really simple first
and then after you get comfortable with the system,
go down, down to a level that you feel comfortable
where your legs are working, your arms are working
and your core's working.
- Yeah what I like about these is you can lean back further.
Like this is gonna be easier on your knees.
Show them the wrong way, Brad.
Like if you're way forward like this,
the knees are way past the feet
and that puts way more stress on the knees.
This takes a lot of the stress off the knees
and you're still getting
a lot of strengthening though with it.
- Exactly.
- So this is a fantastic way to do a squat,
to be honest with you.
- There you go, good.
Next one, we're still facing and I like this one,
it's a good one, clear for balance.
You take a step forward, hold on to the straps
and we're just gonna lunge down and you can go like this,
again at a level that you feel very safe
and comfortable with.
We're gonna do 10 of them or you can step in
and step back with the left and then with the right.
- So what's nice about this, Brad,
this gives you actually a little bit of balance, right?
- Right.
- It supports you so that, 'cause those can be
difficult to do, lunges,
if you don't do them on a regular basis.
- Exactly right.
So again, we're working the arms, working the balance
and it's real functional.
Next we're gonna face away from the wall
and we're simply gonna do what I call incline push ups.
So here, the farther or the more I bring my feet in
closer to the wall, keep my body straight,
tighten up your stomach muscles
and we start out with baby push ups and as you feel stronger
and confident, we can go further down, okay?
Now I could actually loosen this up and drop these down
if I felt more confident, yep.
Again, do not get aggressive with this.
Don't think you're gonna do this right away,
I'm talking to you guys.
The guys are gonna--
- [Bob] That's right!
- Those men are the ones that are gonna test it
because they're not as smart as women.
- [Bob] You're gonna end up being on the floor.
- Right.
Be careful, take your time with it and be safe, okay.
Next one, still facing from the wall.
This is an interesting one for the shoulders.
We're just going to start up here and pull down.
- Oh interesting.
- We're gonna tighten up the stomach
'cause we don't want this.
This is not gonna help the core near as much.
- It's a little bit of lats almost there.
- Yep, arms, core and it all helps your balance too
'cause I'm, the body is sensing where you are in space
and my feet are actually pushing,
I can feel my toes push into the floor to help that balance,
although the primary strengthening is done on the core
and the arms.
Okay!
- Brad's making these look easy, they're a little harder
than you think they are.
- Yep.
I can't emphasize enough.
- He's been doing these a lot.
- You just don't, that's one thing with these.
You just don't get them to get right into it aggressive.
You take your time, give it a few days
and then you get the feel of it and it'll go very well.
Okay?
And this one, I like this because it is working the core.
You can drop down the one if you want and just hold on here.
Now if you have enough shoulder range of motion,
you go overhead, I'm gonna lean like this, okay?
And you know, if this doesn't bother your back,
if you have a back problem, this could irritate it.
If that's the case, it may not be the one for you.
- [Bob] Does it bother you?
- No, no because I'm not going too far.
If I really push it, it would.
I've got Spondylolisthesis, it's a back issue
but this would be good, actually I will not go so much.
I'm just leaning, tightening my stomach muscles
and take the pressure off.
Tighten, lean and of course, you need to do it.
- [Bob] You could almost do it as a plank.
- Yeah.
- [Bob] You know, you could almost hang out there
and just hang there too.
- Yep and I could hold that for five seconds or so.
- That might even be more appropriate for some people
because you're strengthening
without putting your back into this.
- Right and all these exercises, once you get used to them
and whatnot, you'll be able to modify.
- [Bob] Yeah you can come with your variations.
- To fit for you.
Now the last one, I like this one.
We're gonna lengthen these all the way down.
All the way down and you actually get to lay down.
Keep your feet or your shoes on.
You don't have to but I like to
'cause it kinda helps hold it in but that's personally
and then any time I get an exercise
I get to lay down on my back, I'm pretty happy.
So what I'm gonna do now is I'm gonna tighten up my core
and my hips and I'm gonna bridge up and down
and bridge up and down.
Now we're gonna add something, once you get used to that.
Up
and abduct
and go back to more
and you'll see this is much harder
than what it looks like here.
- [Bob] Yes it is.
- I really feel my hips and my low back and my core is
going to town right now and that's all good stuff
and we know we can do this a little bit as well.
We can alternate like this,
there's some variety for you
and when you get tired, you sit down and just relax
and you're gonna do 10 reps of this.
You know, you can do maybe two sets of 10
if you feel up to it.
I feel a little safe with this
'cause you can't fall for sure.
- [Bob] Right, I do those the opposite way with my stomach--
- Oh, prone, right, right.
- [Bob] Those are hard!
- Yeah that's probably the more aggressive.
- I do push ups and I do those
and it's like, my core is burning
by the time I get done with that.
- Yeah that's a tough one but that's another video.
All right, so.
- Again we'll have a link below, if you're interested
in purchasing these and also we have a link
for the sign up for the contest,
for the giveaway that you know,
so you can buy them right now
or you can wait to see if you win the contest.
- And win something, yeah.
Either way, it's a good deal.
So if it looks like it's something that you feel safe
and you're confident with--
- Check it out.
- I absolutely encourage it.
(upbeat tones)