♪ Bob and Brad, the two most famous physical therapists ♪
♪ On the internet ♪
- 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 we're gonna show you a three minute
foam roller routine that everyone should do.
Plus, we're doing a giveaway.
What do you think the giveaway is?
- The foam roller, of course.
- Yeah, by the way if you are new to our channel,
please take a second to subscribe to us
'cause we provide videos on how to stay healthy, fit,
pain-free, and we upload every day.
And yes, we are always doing a giveaway,
a weekly giveaway.
We're giving away three of these blue ones, I believe,
from OPTP.
- There ya go.
- Great organization.
Go to bobandbrad.com, go to the giveaway section,
or go to BobandBrad on Facebook,
we'll have it pinned at the top of the page.
Now when I say everyone, Brad,
I mean the majority of people.
- Sure.
- And three to five times a week you can do this.
It can help with your muscle pliability.
If you're younger, it's gonna help in your athletics
and your posture.
- Sure.
- If you're older,
it's gonna help you actually prevent pain.
- Right.
- Or even lessen pain by stretching out the joints,
and also it's gonna help your posture, too.
- I got a story of a gentleman, 60 years old.
He just started running.
He's gonna run a half marathon.
He started in February, and he's
- Wow. Good for him! - Progressing well.
- Jeez.
- Yeah. He's doing very well.
- That's amazing.
- Started to get back pain,
and he's got some posture issues, too,
and he started foam rolling,
and he said it just took it away,
he says it's unbelievable.
He couldn't believe it.
So they work well.
- Yeah, and that's the one we're gonna start,
we're gonna start with posture,
and we're gonna end with posture.
The first one we're gonna do is the mid back.
We're not gonna do the low back
because the low back actually jams the joints together,
and it's not comfortable.
- Although we're gonna talk
- We're gonna show - about that next.
- We're gonna show an alternative next week.
- Special edition.
- Mid back, Brad is gonna show it from the side.
I'll show it from straight on.
I guess that doesn't work very well, but it'll work.
- We'll call it the sagittal plane and sound technical.
- Alright.
- Now mine is black,
it's a little bit more dense than the blue one.
- Yeah, this is a softer, less dense one.
- Right, other than that, they're identical.
- Are we gonna do the mid back?
- Yeah, we're doing mid back,
and I absolutely do this one every time
before I go for a run.
- Oh my goodness.
- Yep, just work,
and it's kind of reversing that hump (chuckles).
- Well, I'll tell you what, Bob,
I just got about four cracks just happened all at once
once I start rolling.
Right at about T10 and T11.
Maybe T12.
- So you're gonna do this one for about 30 seconds.
It's a great one to do.
Maybe do it even a little less.
You can cut the three minutes down
to two and a half minutes or so.
Alright, we're moving on Brad.
- It feels good, Bob.
I'm just having fun, can you just relax a little bit?
- Alright, next one is, I'm gonna keep moving.
- Alright.
- The next one is really great for the hip.
I'll tell you this one has been fantastic for me.
I think it, one, keeps my hips stretched out,
but if you're getting hip pain, I would absolutely try this.
- Yeah, it works those hip flexors, right?
- Yeah, and I do just one at a time.
- Okay.
- And so you're gonna actually roll onto it like this,
and you're gonna have to probably show
from the side here, Brad.
- Sure.
- And you can, depending on how you roll,
if you go more onto your side or more this way,
you can hit different parts of it.
But you can go down into the quad even a little bit, too.
So Brad's taking down further and further.
- And I'm actually gonna go over a little bit.
- Off to the side, you mean, a little bit?
- Yeah, and you can do that, you go where,
you'll know when you get on a tight spot,
you're gonna feel it.
Sometimes, it's a painful thing, but like it hurts so good.
And as you do it longer, it feels better,
and you can tell it is relaxing it.
- Now you can see why we don't do both at the same time
because you'd be getting, our package would be getting
in the way, right there, Brad?
- Well, yeah, and it's just,
you can't zero in on that muscle.
I didn't know you had a package (Bob laughs).
(laughs) it's a family show.
- Okay. 15 seconds on each side.
I'm not gonna do this side 'cause I have my microphone
on this side.
- Right.
- So we'll just tell you to go ahead
and do it 15 seconds on each side.
You're gonna go all the way down into the quad.
- What's next?
- Alright, next one, hamstring.
And what's nice about the hamstring is you can actually
do both of them at the same time.
So you can go ahead and do it for 30 seconds
and catch both of 'em.
So this, again, a great way to work
and get a little pliability in the hamstrings.
- Now if you do wanna get more aggressive,
you'll probably have to do one at a time,
and then it will add more pressure.
You'll definitely feel it more.
- Good point, Brad, if you really wanna work it,
you can do a little bit of both.
You can start off with both
and then finish up doing a little bit of unilateral.
- Precisely.
- Alright, and then what's nice about it,
you can jump right down into the calf,
and you can do the same thing with those,
you can work 'em both at the same time.
Then we got 30 seconds allocated towards this.
- Oh, yes, and this one you can do one at a time,
but that really gets pretty aggressive.
- Yeah, but it's actually a great way to,
you know, this is a lot of those weekend athletes,
can tear the hamstrings and tear the gastroc soleus,
or the calf muscles.
This is a great one to do before that softball game
when you know you're gonna be sprinting
towards first base after you lay down that bunt.
- Yeah, right.
- Okay, next one, Brad.
The final one is, we started with posture,
we're gonna finish with posture.
You're gonna go ahead and lay on the,
you're gonna go ahead and show this one
where you just lay along the length of the.
- Yeah.
- This is just a great passive stretch that you,
it's relaxing.
It's a great one to,
you're gonna stretch the back,
but you're also stretching the pectoralis major.
It's a great postural one just to finish up the day,
and start thinking about,
you know, what do I have left to do?
- You know, this one really feels good
also on my sacrum and low back.
There's some pressure on there,
and that's gonna vary from person to person,
but I'll have patients do this when I'll do the thoracic,
I'll always have them do this,
and say seeing how you're here,
you might as well work on it,
it's easy, it's comfortable.
And you spend a few minutes here.
- And it's a great time to also do some deep breathing.
- Precisely.
- You can go ahead and breath in through the nose.
- Diaphragmatic.
- Out through the mouth.
Yeah, and you're doing pursed breathing
when you breathe out,
and just a great way to relax
and maybe do a little meditation, too.
- Are we almost done, Bob?
- Yeah, remember, Brad and I can fix just about anything.
- Except for.
- A broken heart.
- I'm gonna catch it with my foot.
- Alright, there it is.
- There it is. (chuckles)