♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi there folks, I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- Well Bob, once again, in our opinion!
- And that is to be judged.
(Brad laughing)
Okay, would've y do we have this in front of us Brad?
- Well, Bob, I don't know.
Oh, it's a Sleep Ovation mattress.
It's got 700 tiny mattresses
and you and I sleep on one of these every night.
Well not together. - The giveaway!
Yeah, not together.
We're doing a giveaway.
We're actually giving away a full mattress.
- [Brad] Oh yeah.
- [Bob] Of your size.
You specify. - Right.
- [Bob] This is just a sample
and it shows you the 700 little individual mattresses
that provide you with some pain relief.
- [Brad] That's right, yeah.
- Really the most comfortable mattress I've ever slept on.
- Yeah, I'm grateful for mine.
- So we're gonna show you today,
we'll get this out of the way Brad.
- Oh yeah.
- Go ahead, sign up for it when you go to bobandbrad.com,
go to the giveaway section and sign up.
So we're gonna show you fived movements to do every night.
These are stretches.
Brad does a lot of these.
What, three times a day?
- Three times a week!
- Three times a week. (chuckles)
- Right, yeah.
Part of my program.
You know, I get into a program and I can't get off of it.
- Yeah, right, right.
- It's working good though.
- So you can do this one every night if you want,
right before you sleep.
It actually can reverse a lot of the problems
that you may have developed during the day,
Such as, if you sit too long.
(Brad chuckles)
Brad's gonna take it away and we'll go ahead and start.
We'll give you a pillow.
- Oh, goody.
- And you can use a strap or a sheet.
- Sure! - We all love a sheet.
- Yep.
I think you could even use a belt if you wanted to.
- Sure, watch me start off.
- I'll get it here, just in case.
- Brad's gonna do that too.
All right.
- You want me to lay down?
- Yup, lie down.
- Lie down!
I'm very, very working on that.
I'm trying to be better.
- The first one is a figure four stretch.
- Oh, so we're going like this?
- Yup,
and we're actually putting you up on the opposite knee
and that knee is bent.
- Right, so, up here.
- [Bob] Right?
- And a little stretch this way.
- [Bob] Right.
- This one is one of my favorite.
It just feels good.
- Yep, and then to add a little twist to it,
you can actually grab onto this thigh
and that's where you might need the sheet or,
- Yeah.
- Do you want to use the belt?
- Sure!
Yeah, so grabbing here and there will be,
I've had many patients who can't do that very well.
- [Bob] Right, right.
- So you put either a sheet, a whatever,
- A belt, a strap. - A strap or a belt
and it gives you a little something to hold onto.
- [Bob] A little something, something. (chuckles)
- Yep, you know, when I do mine,
I'll actually use a strap,
but I've put it around my foot like this.
- Ahh!
- And then it gives me a little leverage.
- Wow, good torque.
- It works better with the strap
because you don't have to grab.
- Sure.
- We'll show that in a little bit.
- And make sure why you're doing these
that you're breathing and relaxing
- Oh yeah. - And taking in the air,
in through the nose
and really it should go out through the nose too.
But today we're gonna talk about,
also how about stretching the hip flexor?
You can do that off the bed.
- Yeah.
- And you want to be careful with this one
because I don't want to have you end up on the floor.
- Right.
- [Bob] So Brad's giving a good stretch
to this muscle right in here.
- Yeah, you should feel it
right where your hand goes in your front pocket.
That's that hip flexor area, if you grab this,
- [Bob] And sometimes if you bend the knee a little bit,
it actually stretches it a little bit more.
- Right.
You know, that's where if you have your strap on there,
- [Bob] Sure.
- You can just grab that and very easy.
- Sure. - Oof.
That's pretty aggressive, you don't have to do much there.
- [Bob] Well Brad, how about from the side?
You want to show, if you lie on your side?
- Sure.
Should I do it facing away from them?
- Sure, sure. - We'll see how that goes.
- [Bob] Perfect!
- [Brad] So here we're doing hip flexor.
- [Bob] Yeah, and this one
you're probably going to need a sheet or a belt
or a strap or something because some, you know,
if you're pretty flexible, you can reach down there.
But to get started, it's a little bit difficult.
- [Brad] Yeah, some people have shorter legs and arms
and longer torso, whatever,
but this makes it easier and it can go up like this.
- Right. - Oof.
- You can really torque on this.
(Brad laughing)
Brad, say uncle.
- [Brad] Yeah, be careful when you start doing these,
you don't want to injure yourself.
- All right, the next one's a real simple one.
You can lie on your back
and you want to start with your hips bent like this.
And you're going to just do rotations back and forth.
What do you call 'em Brad, windshield wipers?
- Windshield wipers Bob.
Everyone can relate to that looking there especially.
- This is a great one to start moving the hips
and also the back.
You know, the nice thing
about stretching right before you go to bed
is the muscles can recover all night long.
So it's really a good time.
It also relaxes you and makes it easier to sleep.
- Exactly.
- So if you want to,
you can also go all the way to the side like this
and actually hold it down.
- Right there, this hands gonna go over.
- And then stretch over.
Watch, we're running out of space here.
- Like you're reaching over
to pet the dog that's laying there.
Oh, and sometimes I like to actually go up like this.
- Yeah, you can bring it up further.
- And just relax and breathe.
That breathing is so critical to get a nice stretch.
Almost mandatory.
- All right, we're up to the next stretch.
We're going to go ahead and do the, something cross-legged.
You could do, well, frog leg here.
Yeah like that, yeah.
You can also just start by keeping it on the ground, yeah.
- Oh yeah, just do the clamshell like this.
- [Bob] Yeah, just do the clamshell, breathe and relax.
And then you want to get a little more aggressive.
- Should we show?
- [Bob] I'll give you the strap.
- Yeah.
Here's the big advantage, Bob's got a rolled up sheet,
but I hate the sheet, it drives me nuts.
- [Bob] Brad is the big strap guy.
- I liked the belt, but once I got to the strap
and they're not very expensive.
If you do these much, you will definitely want to get one.
- Right. - Because they work so well.
I go like this, so I don't even have to grab.
And then at that point the leverage and a comfort,
and I spread here, pull here.
You can do it with your legs crossed.
It's not as aggressive that way.
- [Bob] That's why I do it with my legs crossed.
- Yeah.
- [Bob] Brad showed me this one
and I do it every morning now.
- Really?
- [Bob] Yeah, you influence me sometimes Brad.
- And you can go like this,
but sometimes it's good, huh?
- [Bob] Brad's got an engineering background somewhat
and seems like everything,
he's got to come up with some new idea for doing it, so.
- I get bored otherwise.
- That's it!
Five Brad.
- Are we done already Bob?
- Yeah, that's it, you do-
- I want to do the other leg yet.
- You do a few more but we promised five
and we deliver five.
- That's right, so.
- Remember Brad and I can fix just about anything.
- Except for,
- Broken heart.
- A broken heart.
Here, you can use this pillow and stretch.
(Bob chuckles)
(upbeat guitar music)