♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(slap)
- 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 talk about top five critical steps
to fix crappy, terrible posture.
- Oh Bob that's strong language.
- I know but it's warranted
in this case. - It's a family show remember.
- Plus we're doin' a giveaway today.
- Oh.
- By the way, if you are new to our channel please take
a second to subscribe to us.
We provide videos.
How to stay healthy, fit, pain-free, and we upload everyday.
Also yes, you wanna join us on our social media channels
and also bobandbrad.com 'cause we're doin' a giveaway.
We are always doin' a giveaway.
Go to the giveaway section and we are givin' away
some Booyah Stiks, Brad.
- There ya go.
- Yeah and you can find it on Facebook also, Bob and Brad.
We've been puttin' some funny posts on Facebook lately.
I dunno if you've see 'em, Brad.
They really are.
They've been hilarious.
- Oh Chelsea's?
- Yeah, Chelsea's. - Oh yeah, she's talented.
- Also you can go to Twitter, Instagram for a short version
of our program.
- Exactly right, Bob.
- Alright, so when you're trying to address posture
there's five main areas that we're tryin'
to correct most often.
- As a matter of fact, I've gotta patient who's comin'
in precisely for this and she's gonna have all
these exercises to do.
- Alright.
- It's very timely.
- Okay good.
So we're gonna start off, the first one
that is a problem for a lot of people is head forward.
- Mmm.
- And ya know that comes from workin' at the computers
or lookin' at the phone all day.
The second one that is actually is very common
is a kind of a rounded neck hump, right up in here.
And that comes from the head forward posture.
- Yeah.
- But we wanna address that specifically 'cause
that's one that's hard to correct.
Number three.
Rounded forward shoulders.
They get rounded and they're turned in, internally rotated.
The chest muscles get tight on ya.
And along with that, you get weak posture muscles.
'Cause they're gonna get stretched out
and they're not workin'.
- I'm feelin' like a real chump here, Bob.
- Yup.
And finally, a rounded mid-back too.
So ya have a round up here, a rounded mid-back.
Lucky for you, we have a a correction for all five of these.
And it's all involving the Booyah Stik.
- Right.
- Now you can also use any type of broomstick
or anything along those lines.
I'm gonna mention Brad again, lotta people complain
how much the Booyah Stik is.
You don't realize that the way Amazon charges
for storage and what they charge for shipping.
- Amazon. - We end up
makin' six dollars total.
Brad and I each get three dollars for like a beer, right
we could buy.
- Well half of one. - And we're not complaining
but it's just that's why we can't lower the price any more.
We'd loved to.
- Right.
- So.
- Okay, anyway let's start off Brad (laughing).
Is that a lot of explanation?
- Yeah (laughing).
- Alright, the first one.
And this works actually pretty well, Brad.
You're gonna work on two things,
the neck hump and chin tucks at the same time.
So the forward head.
- Ahhh, yes. - You could really
get some good counter pressure.
Actually Brad, if you don't mind doing it.
- Oh yeah. - Face the.
You can get some really good counter pressure here
and really stretch that area.
And yeah it can hit the area that's ya know
you can move it up or down dependin' on where the hump is.
- It really pulls it that chest to go out
and you can feel the stretch across the front.
- And then along with it, you do the chin tuck.
- Right. - At the same time.
- The nice thing, you need something
about five feet long because especially
if ya have tight shoulders, it helps to go out wider.
- Right.
- For certain people.
That's gonna be much more comfortable
at first. - You'll find
that in some of the other stretches we do too.
You'll wanna have a little more.
So we're stretchin' back and we're gonna to do
at least 10 repetitions of this.
And this is somethin' ya know you can do throughout
the day if your Booyah Stik is nearby ya.
- Right.
- Ya mean you could pick it up a couple times a day
and actually do these stretches.
- And really concentrate on your breathing.
So when ya go in, you're gonna inhale (inhaling).
And get things to relax (exhaling) and breath out.
And you could see ya know, Bob's puttin'
some pretty good turch on there.
- That's right. - You can see
the Booyah Stik bend.
These will not break.
- No they will not. - You don't have to worry
about that.
If you're using a stick at home, dowel or broomstick.
Ya know, be careful 'cause we don't wanna
have somethin' break, right. - Snap and splinter.
Okay next one, we wanna work on that tight chest.
So what we're gonna do.
This is gonna vary from person to person,
but your gonna raise over head, hands apart
and your gonna squeeze your shoulder blades together
as ya bring it back down.
And your gonna feel, you're workin' on stretchin'
the chest and you're externally rotating the shoulders
at the same time.
- Right (inhaling) (exhaling)
- I'm gonna pull my shirt outta here, Brad,
because otherwise I'm gonna be showin' off some skin here.
We don't wanna see that. - Yeah we don't wanna see that
it's a family show, remember that.
(laughing)
We wanna stay in with
- all that's good. - The guidelines.
- There ya go.
- Okay so we can do 10 reps of these.
- So this is more of, this one is more
of a not a static stretch, but this is a
dynamic stretch. - A dynamic stretch.
- There ya go. - Plus you're doin'
some shoulder squeezes.
- Yup.
- I'm squeezin' my shoulders together.
- Right here.
- While I'm bringin' it back.
- You'll feel that.
You'll definitely feel those muscles workin' aggressively.
- Yeah that's the thing about this Brad,
when you're done with this, ya feel really good.
Ya feel like you're really straight and good posture.
- He's not makin' that up either.
- So this is a great one.
I've really been doin' a lot of these lately.
The posture squats and I like these
because they carry ya over to real life.
Anytime I pick somethin' up.
I picked somethin' up off the floor this morning.
I went right into the right posture
because it's just muscle memory.
- Right.
Well let's show 'em 'cause then they'll see.
Yeah this is definitely.
- Ya hold it up.
- Like this.
- Ya have to hold it up the whole time.
You're kinda squeezin' the shoulder blades together.
- Yup.
- And you're squattin' down. (grunting)
And you wanna have your legs really quite wide apart.
- Right. - Putting your weight
on the heels.
- Yeah so if you go like this on your toes
it becomes very difficult
to balance. - Plus I don't want
the knees goin' in front of the toes.
- Right. - Ya know
I don't want the knee goin'.
If you drop a plumb line, I don't want it going past.
I want it going back behind so.
- Like that.
- I can't squat that far but by the time
you get to, I do 30 of these.
By the time ya get to 30, your arms
and your posture muscles are getting really tired.
- If you haven't done these before, don't expect
your gonna do 30.
- Right.
- It's gonna wear ya out pretty quickly.
But you can work up to it, for sure.
- Alright.
Then we talked about, remember, the hump on the mid-back
right here. (grunting)
So now we're just gonna lower the Booyah Stik
and what's nice about this is, so ya can also get
the arms externally rotated like this.
Or you can go like this, either way.
- I like to go like this and kinda roll
it at first. - Sure.
- And ya can really work them vertebrate and work em' loose.
- Yeah this is where you can get some of that crackin'
the back cavitation.
- Yup (grunting).
- So.
- Oh my gosh, Bob.
This is good. (laughing)
- All right and the final one.
We haven't come up with a name for this one yet,
have we Brad?
- Well it's comin'.
- It's comin'. - It's comin'.
- So this is again, tryin' to create muscle memory here
on the correct way when you bend.
- Right.
- Now we want the whole unity,
your whole body to stay straight.
This really helped my wife.
I was tryin' to tell her teach her to bend over,
keeping the back and neck straight.
I go just like ya had a stick runnin' along your back
and neck.
- Right.
- Ya know.
- Just like this.
- And she just immediately understood then what she
was supposed to do when she was bending over
and keeping everything straight.
- So why don't turn your body. - Oh sure.
- So it's critical that there's contact here
at the buttocks, at the belt line, between the shoulders
and the head.
Three points of contact.
Maintain throughout the whole squat.
- If you're not.
If you're like this.
- Yeah.
- I'm not getting contact here.
Or even just two places.
- Yeah.
- That means that something's off.
- Right.
- Something's not quite right.
Something's not aligned.
- And yeah this one, ya know what I do with this one Bob?
I slide the stick down, so that I feel
this. - It touches.
- Yup I feel, that way I know I'm going down consistently
every time.
- Oh I don't think I can get down there (grunting).
- Go, there ya go.
You needed, well Bob's tall.
- Yeah, I'm tall.
- You probably need a six foot.
Maybe we'll have to make - I'm six foot six.
- the tall Booyah Stik.
The Booyah Stik for the six and a half footers.
- For the giants.
- Yes.
- So.
- All right, that and you're gonna get a workout with this.
You know with those muscles
you're workin' some large muscle groups.
You're workin' your posture.
Bob that was genius.
- But what's gonna happen is people
are gonna start come up to you and say,
are you doing something?
You look younger.
'Cause you got better posture so.
- Yeah it's amazing what posture
does. - Alright.
(slap) Booyah!
- Oh I wanted it.
(slap) (slap) (slap)
- Alright there.
(laughing)
Thanks for watchin' everybody.
(melodic tones)