♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, folks!
I'm Bob Schrupp, physical therapist.
- Brad Heinick, physical therapist.
- We're the most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- Today, we're gonna show ya
back pain relief stretches.
Five minute, real-time routine.
We have ten stretches,
each one lasts 30 seconds.
We're also gonna announce our giveaway
at the end of the video, so stick around.
(clap)
Let's get started, Brad!
- Well, what's the giveaway?
- Oh, we're gonna start-
- Oh, we have to wait!
- Yeah, watch this, and here we go, 30 seconds.
We're gonna start off with some pelvic tilts.
Can you see my pelvis?
- Oh, Bob's showin' some skin. - There's a little skin there.
- So, anyway, I'm tryin' to,
can you see that Brad?
Am I turning it?
- Yeah!
Here, move your hand, there you go.
So, look right here.
Looks like he's getting ready to be a belly dancer,
so he's workin' that, tighten the abdomen,
tilt up the pelvis.
That could be a real nice one to get
that lumbar spine. - This gets things warmed up.
- Yep.
- And we should say, Brad, if any of these bother you,
don't do 'em.
- Right. - Let's stick with the ones
that actually feel good.
That was 30 seconds.
Next one, we'll go right into trunk rotations.
I'm gonna rotate to the right and rotate to the left.
Same thing with this one:
if it hurts going one direction,
just work it to the opposite direction.
- There you go.
- So mine feels good going to the right,
but not to the left.
I'm just gonna go to the right.
If you can go back and forth,
go back further and further as you move along.
- There you go. - And again,
as long as the back is allowing you.
If it hurts, we don't want pain,
no pain no gain, Brad.
- Right. - We're not that,
of that mindset.
All right, next one: trunk extensions.
This is gonna be one that
you won't do it if you have spondylolisthesis
or spinal stenosis.
But, you're gonna put your hands underneath your shoulders,
you're keeping your pelvis down on the mat.
- Oh, yes.
- You don't wanna lift up like this,
and you're gonna stretch up like this.
And if you only can start off with
little micro-presses,
- Yeah. - Start with those.
- Baby press-ups they call 'em.
- Baby press-ups.
- All right, Brad-
- It's kinda nice you got that white marker
in your pocket so you can see your pelvis
is glued to the ground.
- All right, this is advanced one now
for the stretch for the low back.
You actually take a sheet or a belt
and you actually can stretch it like this now.
And this is, again, great for you,
you if you have somewhat of a normal back,
if you don't have spondylolisthesis,
spinal stenosis, what'd you wanna show, Brad?
- Well, you got a white sheet on your white,
on your white, yeah, there, pull it so you can see there.
Usually, around the belt line
or just a little higher it goes.
- All right, and I'm gonna jump right into cat camel, Brad.
- Jump into it, Bob.
- All right.
So, we're gonna get into the quad position here,
and I'm arching up like this,
and I'm arching down like this.
- Oh, Bob, I gotta get you covered up there.
- Yeah, straighten it out, thank you.
- So look at that, arch there.
- Watch what my head is doing.
I'm going up like this,
I'm going down like that.
- I'm just putting this here, Bob,
so people can see your movement in the back
with your white shirt on the white background,
it might be challenging.
- All right, next one, Brad,
we're gonna do extensions over the ball.
- Move, move the table out.
We'll take a, just a little intermission here.
- Yeah, you always should take a little break and breathe.
(deep breath)
Okay, that's enough.
- All right.
So, this is where you take about a
eight or nine-inch ball, six inch ball I should say.
It's a little soft and flat,
actually works better.
You want me to do it?
Yeah, you're gonna go ahead and do it.
- Okay, here we go.
I'm gonna set it on a chair,
not, not a really tall chair.
We're gonna get it back there,
and this is more for the mid-back.
And we're just gonna arch over,
can you, is that clear, Mike?
He's shaking his head yes.
(groans)
I really do enjoy this one.
Even if my back isn't hurting,
it makes me feel good.
- And what's nice is you can move it up and down
to the different areas to get different parts of it.
- Down a little bit.
(sighs)
and this is the way I do it.
I, but you're not gonna hold it for 30 seconds.
I guess you could if you wanted to.
- No, you're doing kinda repetitions.
- Yep, that's exactly right.
All right, I feel better already!
- You went over your 30 seconds already.
- I did.
- All right, jump at the next one, Brad,
where you put your foot up on the chair.
- Sure.
- Yep, there you go.
And you're gonna stretch kind of the hip flexors
while you're rotating.
You're keeping your back really straight,
and now you're rotating, yep, there you go.
One way, and you rotate the other one.
Now this is the one we actually like for spinal stenosis.
And, I don't know, how does it feel with your spondy, Brad?
- It feels fine.
Now, one thing, you may find one direction might be
- Right. - not comfortable.
- Don't do that direction.
- You're gonna do it with both legs.
- Yep.
- So, it's gonna be 30 seconds on each leg.
That's a great stretch.
I have all my spinal stenosis patients
start with this one, Brad.
- And, and one thing, if you're uncomfortable doing this
as far as your balance,
if you're a little old or something,
stay safe and you'll have to skip that one.
- Right, exactly.
All right, we actually have people do it in the stairway.
- Yeah, you can hold on to the rails.
- Next one, Brad,
you're gonna kinda kneel and,
and I mean, and put your elbows on there,
weren't you?
- Yep.
- And I'm gonna grab the back of the chairs,
show another way.
Are we both showing up?
So my, you put your knees quite far apart if you want,
and I'm gonna go like this,
and this is just a great,
you're getting a little decompression,
a little traction to your back.
- So, we're arching.
There we go.
- And I'm putting a little bit of traction on the back.
- I actually, initially, started with,
doin' a little bit different exercise,
but now I'm in tract with you, Bob.
- All right.
(laughs)
- Did you notice that, Mike?
No, he wasn't paying attention.
- All right, why don't you jump in,
in between the two chairs, Brad,
and, and go ahead, do a little traction that way.
- You want me to jump?
- Wow, well, I mean jump.
I say jump, you say how high.
- Yeah. - God.
- So, we're gonna put 'em like this.
And this actually works nice,
and you know, do it on a soft floor,
so you don't hurt your knees.
It's a little more comfortable.
And, I'm gonna relax my core,
my stomach muscles,
and simply push up.
Now my knees, I don't know if you can see it,
but my knees are leaving the ground now,
and I'm putting some traction through my back.
I'm just gonna hold and relax.
You can hold it for a few seconds
or as long as you feel comfortable.
If I feel, if I lock my elbows out,
then it's a lot easier,
less energy on the arms.
(breaths)
Feels good and relax and breathe with all of these.
- Okay! - All right.
- There we go, took us a little bit longer than
five minutes because we had some explanation there.
- Right.
- But, as you know, over time,
you'll be able to figure out which ones you like,
do those, which ones you don't like,
get rid of those.
- That's exactly right.
- And, by the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy,
fit, pain-free, and we upload everyday.
Also, go to, yes, bobandbrad.com.
You'll go to the give-away section,
and you'll find out what we're giving away today.
I'll show you in just a minute.
You can also find it on Facebook,
it'll be pinned to the top of the page.
Short version of us, go to Twitter, Instagram, or Tik Tok
where we have 60 seconds of Bob and Brad a day.
We're givin' away the Bob and Brad wall anchor.
Brad, do you wanna grab one?
- Yes, I do!
- And you can actually show what it looks like.
- Absolutely.
So, this is the wall anchor.
A very tough material'll hold up to any,
lots of force.
The screw here, you must put it into
a wall with wooden studs.
- Right.
- That, it's a must.
Most houses have that.
If you don't, then you won't be able to use them.
- When he says this is tough,
this holds up, like, 800 pounds,
- Right, we've, - So, we're, we're,
- They're then tested.
- Yeah. - And there's not
and issue with strength.
- So, you can put up your bands.
If you go to our link to our website,
you actually get one at,
you can get four of 'em.
So, we can actually put one here,
one there, you can
actually put it on a variety of levels wherever.
- Whatever'll work out for you.
- Put one here, one below,
and you can hook up bands to 'em,
and you can do, just, a plus of exercises.
- Oh, oh yeah, we could write a whole book
on banding exercises with the anchor.
- We could do, we could do exercise for an hour on,
on just one exercise you can do,
and at every level.
And the bands switch from level to level very quickly.
- Right.
- And you can also put it through the middle like this,
and hook up that way.
- Can you, can you see that, Mike?
- That stops it from sliding.
- Right.
- Cause it, that's the problem with
some of the other anchors that you see,
they just slide through.
So, you're lookin' for something, Brad,
- Yeah, well where is it?
Nevermind.
Ah, I had it right here, don't worry,
but it's a, it's a aging process with the memory.
- Yeah, all right, all right, remember,
do subscribe cause Brad and I don't wanna come out
lookin' for ya and make sure that we have to hold you-
- Why you got that camera out, I'm a little confused.
- Yeah.
- Let's be done.
- Thanks for watching.
(outro beat)