♪ Bob and Brad the two most famous ♪
♪ Physical therapists on the Internet ♪
- Hi, folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapiat.
- Here we are the most famous physical therapists
on the Internet.
- In our opinion, of course, Bob.
- So at the end of the video, we're gonna show you
the giveaway that we're gonna be doing this week.
But let's start right into it, Brad.
We're gonna show you how to improve your balance
in five minutes.
So let's get started.
Number one.
Well, first off, Brad's gonna show the advanced version
basically, without any support.
I'm gonna show the version using a Booyah Stick for support,
but you can use a chair, a counter, a wall.
Make sure you're safe.
Safety first, right, Brad?
- Exactly, Bob.
- So nobody falling on this thing.
- That's right. So let's start off with number one.
You're gonna have your feet together,
and you're just gonna pour and perform trunk circles.
So you're circling your trunk, one direction.
It doesn't matter which way you start.
I want you to do 10 times.
How many is that, Brad, six?
- Eight.
- All right, eight.
(laughing)
- Well, I advanced a little bit.
- And now the other direction, one.
And we don't need to count it off.
I'll just trust you just keep doing it
as long as we're doing it.
I think we're up to five right now.
How you doing, Brad?
I'm already losing my balance.
- Yeah, and that's what this is gonna do.
It's gonna challenge that vestibular system
a little bit and help the balance.
- I have terrible balance.
I'm gonna admit that.
Okay, next one, feet together again,
and you're gonna lift up the right heel.
And you're just gonna do circles with that.
Yep, in a circle.
- [Brad] Kinda like with your knee making a loop.
- [Bob] Now, these are, yep, just like that, Brad.
- [Brad] 10 times, Bob?
- [Bob] 10 times, yep.
- [Brad] 10, you can't go wrong with 10.
The number 10 is almost as good
as the number seven, but not quite.
- [Bob] Yep, and these are the more basic ones
that we're doing to start off with
and they're gonna get a lot harder,
but this is still doable if you have, you know,
some support to hold on to.
We're getting pretty close, Brad.
- Yes, these are nice for proprioception.
It all fits together.
This is a good program, Bob.
- Okay, Brad, I want you to take your left hand
and put it on your hip.
And I want you to lift your left foot.
Now, I want you to reach back and forth.
I'm gonna actually use the pole.
I want you to reach for back and forth with the right arm.
One, two, that's right, three.
- I could feel my left ankle really...
- Four.
- going to town.
Those muscles are working.
- Five.
- And if it's too long to do it 'til 10,
just go ahead and stop, and...
Well, Brad, I (mumbles).
That's my fault.
(laughing)
Okay, we'll go back the other direction now.
Now, the other side, Brad.
Lift up that one, yep.
Put your hand on your hip.
- So you want right leg down, opposite hand doing it?
- No, you should you have your..
- This way?
- Yep, there you go.
- That's a little more challenging, actually.
But I think if you did it the opposite,
you're still getting benefits.
It's not a big deal.
You know, we're only human, Bob.
- We're really clear as mud today, aren't we?
(laughing)
All right, next one, you're gonna be up on your toes.
- Ooh!
- You're gonna be up on your toes.
This is gonna be a tough one.
Now, I want you to look to the right.
And then put your head to the center.
Look to the left, and put your head to the center.
I'm really struggling with this one.
Right, center, left, center.
Now, let's go up.
Up, down, center, up, down, center.
Okay, enough time on your toes, Brad?
- Yeah.
- Okay.
- I do want to mention one thing, Bob,
that'll make a significant difference is if you relax and
breathe normally and don't hold your breath.
Everything should be relaxed in your body
and that'll happen with your good breathing.
- Okay, put your hands in prayer, Brad.
We need that now, don't we?
And put your right foot on your left calf.
I'm gonna not put my hands in prayer,
because I'm gonna be holding on to something.
Now, rotate that right leg back and forth.
- [Brad] Like this?
- [Bob] Yep just like that.
- [Brad] Oh yeah.
Nice little hip motion too, to get some range of motion.
- Yep, get some range of motion in the hip.
And we can do this 10 times.
- If you pick out one focal point and stare at that,
while you breathe, it makes a big difference.
I'm staring right at the camera lens.
I can see all 14 million viewers.
- All right, and that's why, by the way,
we had you move head on the last one,
'cause it makes it harder
when we're testing your vestibular system.
Okay, Brad, put your left leg up on your right calf
and go back and forth.
- This is really working my ankle muscles.
I can feel the muscles all around my ankle and up in my calf
working and becoming fatigued, but I like it.
- All right, you're a trooper, Brad.
I have always admired you for that.
- Well, it doesn't take a lot of brains for that,
so that's why I'm good at it, you know.
- All right, number six, hands on your hip,
and you lift the right foot and move it forward and back.
So hands on your hips, Brad.
- Oh, both hands, oh.
- [Bob] Your right foot forward and back.
- [Brad] There we go.
- [Bob] 10 times.
Okay, I can put one hand on my hip.
- This is really nice for balance
and you get that hip flexor stretch, which is...
So you don't want, you don't want this, right Bob?
- Yeah, you're not dipping back and forth.
- Keep the trunk.
- You're keeping up nice and straight.
- There you go.
- All right and we're gonna go to the other side, Brad.
- Yep, keep your breathing.
Hit that visual focus point.
I wonder if professional football players
that kick field goals do this one.
I just wonder.
- Now, we've had some problems with kicking field goals
and the like.
- Oh yeah, well, yeah the (mumbles).
- Oh, yeah the bike.
- It's a long-term issue.
- All right, number seven, the last one.
We're gonna go ahead.
You're gonna lift your right knee up, Brad,
and depending on your balance, you can go up quite high.
- [Brad] Yeah.
- [Bob] Or you can go down a little bit lower,
depending on what your balance is like.
And now you're gonna bring your arms out to the side,
and you're gonna clap 'em together in front of you.
- Ooh.
Isn't that one commercial, the Energizer Bunny,
and he goes
(clapping)
(laughing)
- Yeah, he's playing the little cymbals.
- Yeah, that's it.
Maybe that's an old one.
- There, I lost my balance, Brad.
Even with the stick, I lost my balance.
- Yeah, so yeah, that knee up definitely...
- Makes it harder, doesn't it?
- Oh yeah, mm-hmm.
- Okay, let's go to the other side.
And coming up here, don't go away,
because we're going to show you the giveaway for this week.
- [Brad] Oh, yeah, this balance board is the primo.
I have not...
This is my favorite board I've ever worked with it,
seriously.
- Yeah, it's awesome.
So if you want to work on your balance
from a more advanced standpoint, you go to BobandBrad.com
and go to the giveaway section,
and you can sign up for this contest.
It'll also be on our Facebook page, Bob and Brad.
- Sure.
- You go, it'll be pinned to the top of the page.
This is the Wobblesmart Classic.
And Brad, do you want to go ahead and describe it?
- Yeah, it's a wobble board,
which is very common for balance, ankle strengthening,
et cetera, and the nice thing about this,
it has six different settings from a beginner,
the easiest, to the most difficult and it works very nicely.
It just puts more of a sphere on there,
making it more difficult.
- Yeah, I like how it has the little circles there.
It has one circle for easy and then it has six circles
for the hardest one.
- [Brad] Right.
- [Bob] It's just really well made, isn't it?
- [Brad] Yeah, it's gonna last forever.
I can tell that.
OPTP always has good quality products.
And so I can work forward and backwards, right to left.
There's a number of different things.
- [Bob] What do you have set at right now right now?
- [Brad] Right now it's the easiest one or I can go at one.
Now, if I quickly switch it to the hardest one,
you're gonna see a little change in the old pepper.
- [Bob] Yeah, now see it's up higher now,
and it's a lot harder.
- [Brad] Oh, yeah, this is...
- [Bob] Down goes Brad.
- [Brad] Whoa!
This is, you know, if you're a surfer, man,
you're really gonna work this.
- [Bob] If you sprained your ankle recently,
this is something you're really gonna want to use.
And if you want to, as you get older,
if you want to really challenge your balance, you know,
you can put that underneath your standing desk and
work your your ankles and legs while you're...
- Yeah, I have used people with their ankles
in the seated position, you know.
- I know.
I have people start, exactly, I have people starting
in a seated position and use it and then, and eventually...
- Watch this, mate.
- [Bob] work up to the..
- And then if you get bored, you can spin it like that.
It's kinda fun. - [Bob] Oh, look how pretty.
- [Brad] Kind of fun.
Can you see the, yeah.
- [Bob] We'll have to put that on Instagram.
(laughing)
All right.
Thanks everybody for watching.
- Thank you.