♪ 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 are gonna do Bob and Brad's
five minute daily stretch challenge,
its a 30 day challenge.
- 30 days?
- Yeah.
What we wanna do is,
first off Brad, we are taking away their excuses
because this is stretch that anybody can do
'cause you can do it in a chair.
- Oh sure.
- All you gonna need is a rolled towel,
which we actually have taped up or belt.
- Yeah.
- So, you can't tell me that you don't have that at home.
After 30 days, I want you to see,
are you having less pain?
Are you feeling better?
Are you moving better?
Are you acting younger?
- Is your posture better?
- So lets get started Brad, we'll do the giveaway
at the end of the video - Oh, sure.
- I forgot to mention what a giveaway is.
Number one is the chin tuck neck extension,
we should do one from the side Brad.
- Have we ever done this one before?
- No, I think we've done it a few times (mumbles).
Now, if you can do this
and go back quite far
without pain, you don't need to use a towel.
If you are having some pain or discomfort,
take the towel,
place it around your neck and pull down,
and then go back,
chin tuck, go back.
- You can use a belt,
the belt is best if its a nice,
a little bit softer belt fabric,
works a little bit better and leather is okay.
- Now, to make this a five minute challenge,
five minute video,
we are not gonna be real time here,
you should be doing that for just like 15 seconds,
it doesn't take much time to get your neck loosened up.
Next one is the hallelujah stretch
or hands behind the neck stretch.
So you can do,
you're gonna need a chair
with a decent back that hits you
maybe a little bit lower of the shoulder blades,
and you can go hallelujah,
this is stretching that mid back, upper back.
Another way to do it is to grab your hands behind your neck,
bring the elbows up, and push them back.
(screams)
These are great wake uppers.
You do this in the morning
when you're still a little groggy,
you will be awake afterwards, that's for sure.
- Yeah, and you can say Hallelujah, if you want.
- Hallelujah.
- By the way, we wanted to show you
that you can do this in workout clothes,
or you can do it in regular clothes.
- Or no clothes if you're in the morning.
Some people (mumbles).
- We are taking away all your excuses, basically.
All right, forearm rotation, I just like this one,
it's a great stretch for a person, I mean,
you can do this five minutes stretch challenge
a couple of times a day.
- Oh yeah.
- If you're working at a desk,
this is a great one because you overuse those forearms
when you're typing.
- Notice, bring your fist down and then rotate,
that's important that we do that.
- Shoulder extension, now this one might be better.
It's okay Mike if we stand up?
Mike says it's okay that we stand up.
So if you don't have the towel or belt,
you could maybe grab onto your wrist
and pull back like this,
but if you are tight like Brad.
- I can barely reach.
- Barely reach then you want to use the belt,
and a lot of times, it does help.
You're gonna stretch back as far as you can,
good for your shoulders and good for your chest actually,
but this is a real common exercise
with the McKenzie exercise.
- Don't let your head lurch forward,
keep it up where it belongs.
- Yeah, and this one we're gonna do about 30 seconds.
(breathes out heavily)
- Breathe with all these Bob, we need to breathe and relax.
- Nice reminder.
Since we're in this position, Brad,
let's just drop it right down to the low back here,
this is the one that Brad probably won't do
because we're doing back extensions here.
- I'll do just baby ones.
- Yeah, baby ones.
(mumbles)
We spend a lot of our day in that forward position,
picking things off the floor,
this is the counterbalance, it's a great one to do.
You see pregnant ladies do this a lot of times
after they lift something,
they'll stand up and they re-adjust themselves.
So you can put the belt in here
or the towel here,
you can do 30 seconds worth of stretches that way.
- So if you have lumbar stenosis, or spondylolisthesis,
which I have, that stretch, you can do very, very gently
or not at all.
- It's actually not a bad idea to do a little bit,
like you said, a little micro extensions.
- Sure.
- All right, hip extension,
Brad's gonna show this on the floor, actually,
and I'm gonna show you again how to do it on a chair.
So what you gonna do is basically,
rotate to the side, got one butt cheek off the chair,
one butt cheek on the chair,
and I'm gonna lean forward like this,
and I'm stretching this muscle right here.
Now Brad's doing the same,
and he's probably doing a little bit better job
again at stretch than I am.
But again, for someone who's never done this before,
this is probably gonna be enough for you.
- Right, on the chair, if you do it like this,
you're probably gonna want to have a pillow
or a cushion like I'm using,
otherwise, it's a little aggressive on the knee.
- Especially if you're old like us.
Yeah. - Yeah.
Want those pads down there,
you don't know how long you can take that.
- If you have nice cushy carpet, you may be okay.
- Yeah.
And you're gonna do both sides,
that's why we're allotting 45 seconds of time
for this exercise.
- Sure.
- Next one, hip external rotation,
real common, especially as you get older
for this muscles or ligaments to get tight,
gonna cross your ankle over the opposite knee,
pressure on, pressure off.
I love this one, Brad.
- Yeah, I do too.
- This one feels really good to me,
I have trouble with this right hip,
this is that it hurts so good to stretch when I do it.
(mumbles)
- When I put my socks on the morning like this,
I'll take a second or two just to do this,
its convenient, takes no more time,
and life is good afterwards.
- You wanna get both sides again,
we're gonna allot 45 seconds of time to do this.
So the chin tuck took 15 seconds,
the hallelujah stretch 30 seconds,
the forearm stretch 15 seconds,
the low back extension 30 seconds,
this one, hip extension is 45 seconds,
extra rotation 45 seconds.
- Between both legs,
so that would be 22 and a half seconds per leg.
- You got it right, good math Brad.
- Did you notice my blue socks Bob?
- Yeah.
- Now, there's people are gonna comment
on how nice this looks because it matches.
I feel pretty proud of myself,
I got matching, I dress good.
- I got blue and gray here,
so I don't really match (mumbles).
- That's a good match too, we are getting better.
- In our world.
- Yeah.
- So, hamstring stretch.
Now for those of you,
if you haven't stretched your hamstrings,
you can just grab underneath your knees
and lift up like this and then pull the foot up,
Brad's gonna show how you can actually use the belt,
grab off the end of the foot
and pull it straight here.
One thing, (mumbles) back straight while I'm doing this.
- Yeah, that makes a significant difference,
if you slouch, you won't get as good as a stretch,
if you start up tall and seated,
scooch your bottom back in the chair
and your hamstrings will stretch better
with less effort actually.
- You can even do this
or you can put a towel underneath and lift up
and then stretch it further,
yap, I feel that hammy go on.
- Actually, if you do these with your shoes on,
you probably have better luck
because when you put the towel or the belt around your foot,
it grabs on to the rubber soles on it, better.
so we're just--
- A little bit of leverage.
- Right.
We're trying to keep our white floor pristine here.
- All right, that's number eight,
that's a 45 second stretch,
again, allotting 22 and a half seconds for each side.
Last one is a heel cord stretch.
Again, real common to have problems with this,
especially for the weekend athlete.
- Oh, yes.
- And also, I think a lot of people
develop plantar fascia
because they don't keep this loose enough.
So, you're gonna put it around the forefoot,
and I actually got the knee bent,
you can do the knees straight and the knee bent,
and you're gonna give it a good pull.
- Now, I actually put my shoe on for this one
because it makes such a big difference on this one
because sometimes it wants to pull over
your slips on the cloth of the sock,
especially if you got blue ones like mine,
but this really, 'cause it grips (mumbles)
- Now you got her going Brad.
- Yeah, and it's easier, it takes less effort,
so just a little hint to the wise.
- Yeah, there's different ways you can do it,
you can do it with the knee bent
or the knees straight.
Oh, boy, that does really stretch.
- Yeah, get it all.
And again without the sock on, not as easy.
- To be honest with Brad,
you can do the hamstring stretch
and heel cord stretch together.
- That's a double whammy there Bob.
- Yeah, (mumbles) you do feel it.
- You can save yourself 22 and a half seconds.
- That's right.
So there you go, it doesn't take very long,
you can do it in a chair,
you can do it in a stairs,
I wanted to rhyme somehow, but it didn't work out very good,
but so what's our giveaway this weekend?
- Oh, excellent point Bob.
- By the way, if you're new to our channel,
please take a second to subscribe to us,
we provide videos on stay healthy, fit, pain free
and we upload every day.
- Every day.
- This week, we're giving away the knee glide.
This is a great device for rehab,
especially after a knee replacement,
but even if you're just trying to keep your knee,
if you're having a painful knee
and you're trying to keep it moving,
it just works out really well for that
and it's so lightweight Brad,
it's what, three pounds or less?
- 3.1.
- 3.1 pounds.
- Yeah, let's show it from a different angle
and then they can see.
If you've got some arthritic,
- Arthritis.
- Arthritis (mumbles).
Yeah, we got different angles,
this the game changer with this
versus putting a towel on the floor,
you know, you can get different angles.
We're proud of this device.
- We are proud of this device.
Well, (mumbles) what about this?
- The giveaway is on bobandbrad.com,
go to the giveaway section,
you can also find it on Facebook,
it'll be pinned to the top of the page.
Go to Twitter, Instagram or Tik Tok,
if you want a 60 second version of our program every day.
- There you go, Bob.
- Who would want 60 seconds of us a day Brad?
- Well, they're just gonna repeat until they get 10 minutes.
- Yeah, (laughs) that's right.
- Those those people have problems.
- Yeah, thanks for watching everybody.
(electronic music)