"♪ Bob And Brad, the 2 most famous
"♪ Physical therapists on the internet
- Back pain, oh
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today the title of our program is "beginner"
back and core strengthening for back pain.
This is especially good for people
who can't get on their knees.
- Right
And for people who are just totally not fit at all.
- Sure - But, uh
- So, in other words if someone has back pain,
they're recovering from it, you're still a little sore
but you're ready to get started but not too aggressive.
- Well, you can even start this when you have back pain
as long as it doesn't make it worse.
- Okay, sure
- Cause we're trying to build armor,
You know, we're trying to create like a shell
around your back that's going to protect it and splint it.
By the way if you're new to our channel
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and our website right now bobandbrad.com
cause we're giving away something that pertains to backs.
- [Brad] Absolutely, it's the teeter inversion table
- Right, and this thing especially,
well, for most back problems, you know,
it's gonna decompress the back especially sciatica.
- Right.
- Gonna work well for that.
Go to that, go to the giveaway section you'll find it,
go to Facebook BobandBrad it'll be pinned
to the top of the page.
Short version of us, go to Instagram and Twitter
60-second version of our program everyday.
- We don't ramble on that one
- No, we don't ramble, that's just get to business.
All right, so, again fairly simple exercise to do
we want to strengthen the front, both sides, and the back.
And also, the idea behind this is not strengthen
as much as we're trying to improve the endurance.
- So how long can a muscle contract and stay contracted
long term, cause we don't just
- Right, you wanna, those muscles kicking in while
you're doing activities and that's not just necessarily
brute strength, that's gotta be endurance.
- Right.
- All right, Brad's gonna show, we're gonna show
Two versions here, one is against the wall which is
a little easier.
A little harder would be a countertop,
or it's gotta be a stable table.
- Ah, stable table, how long did you think for that?
- Yeah, well, that came right to me right now
but, we got Sam over, you wanna show Sam?
Yeah Sam's gonna help us out he's gonna be the anchor,
(laughing)
- [Bob And Brad] The anchorman.
- Yeah, the anchorman, there we go.
All right, so should we start Brad?
- Yep!
- All right, first one, very simple.
You, again, you want to keep the back straight
throughout the entire process and sometimes
it's hard to tell whether or not it's straight
but with your body in this position
all you're gonna do is some marching,
bringing the knees up to about level.
And, you're gonna get a little core strengthening
by just leaning, and then you're also
gonna get some additional core strengthening by marching.
So we're gonna do 10 times.
- You're really focusing on that abdominal tightness
right now, and everything else around the whole
abdominal is, or the whole core region,
is being strong, feels strong
- Yeah, everything's kicking in. I mean--
- Liz, am I got a straight back?
Sometimes it's hard to tell.
- I don't know either did I have a straight back?
- You know cause you may be-- - Any comments?
- Like this and may not be aware of it
- Right
- You know, so you need a mirror or some feedback
from somebody else.
- It's nice to have some feedback the first time
because you'd be shocked quite often
how often you're off. All right next one
we're gonna work on the right side, right now.
So you're gonna lean against your elbow like this,
and go off to the side here. Now this is again
gonna be a lot harder then, for Brad
now he's doing it with the arm straight
and that's fine, or you can do the arm bent.
Either way one's, that one's gonna be harder yet.
- Ooh, yeah!
- So you do a count of ten, relax,
and then you can do another set of ten.
- This is one of those things that is harder than it looks.
- Yeah, I was surprised, Brad, I've been doing
these on the floor, and, I do like 3 sets of ten
after doing some kind of curl ups.
- Sure.
- And, I fatigue out, I mean, it's, that's all I can do,
I mean, I've reached my limit.
I mean I can really feel it on the sides.
- You're pretty old though, Bob, so.
- I am old, I am nearing the 6-0 mark, so.
All right, we're doing the other side aren't we Brad?
- Yeah, you know one thing I want to point out,
and we've talked about this recently,
is when you're doing this and you're tightening that core
is actually, with your free hand--
- Yeah, you can feel it.
- Palpate in those muscles and feel that they're working,
and that can be some good bio-feedback as well.
- And again, we're counting to ten, to do a set of ten.
- I was... talking.
- I know!
- I can't count and talk at the same time.
- We must be at ten, yeah. - I was counting for ya!
- There we go, and then we'll do one more set here.
- Now, I can tell you right now
I've got that spondylolisthesis
and my back doesn't like this set.
- It doesn't!
- No, I can feel it, so.
- I find that interesting.
- That's why I don't like planks either.
- Can you, just I know we're going off topic here
but can you switch your back a little bit,
you know arch it a little bit
- Oh I see, reposition?
- Yeah, reposition, see if you find a position
in which it feels better.
- Yeah, is better here when I'm arched out a little bit?
- Sure.
- What about, to see the time, it wasn't till I got to like,
nine or 10, and it's like ugh.
- Sure.
- So, that's something you want to be aware of.
- Yeah, that's something you want to be aware of,
you might want to flex a little bit or extend a little bit
and find the position that it feels best at.
- The sweet spot.
- The sweet spot, there you go, yep.
All right, the final one we're gonna work on the back now
So we're gonna lean against the wall,
and this is the Bird-dog, so, now you can start
just by lifting the leg cause this is gonna be new to ya.
So I guess what would the dog be doing there when
they lift his leg?
- (laughing) Why, Bob? Now that deserves a "Why, Bob?"
- Then we're gonna go ahead and do alternating
this is a little more difficult, opposite arm
and opposite leg, again trying to hold for a count of 10.
- Oh yeah.
- 2, 3, 4, 5, 6, 7, 8, 9, Ten.
If it's too hard for ya, go a little closer to the wall.
- Yeah, or you could start out with a count of 5
and work up to ten.
- Sure, we're flexible.
- Remember to breathe, oh, you're already doing the opposite
so if it's the left leg, it's the right arm that comes up.
- Correct. You are correct, sir.
(inhaling)
- Breathe in through the nose, exhale out your mouth.
Focus on what you're doing. - So am I straight now?
Mike, how straight am I?
The other side I was bad?
- How about me, Mike? I'm okay?
- You'll make a good Bird-dog someday.
- I'm okay, you're okay, did you ever read that book?
- We can have you go get after pheasants.
- Oh yeah, yeah! (laughing) - And you can bird-dog, so.
All right, remember Brad and I can fix just about anything--
- Except for
- A broken heart, but we're working on it.
- Thank you! - Thanks.
(cheerful notes)