- Oh man, Bob, these legs are stiff.
It doesn't get any better year to year but we're gonna-
- Gets worse.
- Yeah. We're gonna show you a nice, easy warm up
for whether you're walking, jogging, going for a hike.
Get those legs moving, you're gonna feel better.
Wait 9.3 seconds.
- Get taller, younger.
- That's right. Bob, say no more.
♪Bob and Brad ♪
♪The two most famous physical therapists on the internet. ♪
- Okay, Bob.
Viewers, this is gonna be five separate exercises.
They're gonna take 20 to 30 seconds
depending on your choice. And just remember,
if any of them cause any pain, any sharp pain, stop.
It's not one for you, but they'll probably all be fine. So-
- Right.
- Exactly right.
- They'll be good.
- You are going to need probably a wall,
a cane a walking stick.
That's only some people for a little balance.
- Mm-Hm.
- But it's really no big deal. It'll be self explanatory.
And shall we get on before?
- Oh, let's get started.
- I don't want those comments about babbling.
- Right.
- You know, we don't wanna be babblers.
So just to be clear,
these are all done in the standing position.
- Right.
- I'm gonna do this with a stick and you'll see why.
But you can also just touch the wall
if you need it for balance.
The first one without further ado, is hip flexion.
In other words, just marching.
- Yep.
- Okay? Again, if you don't need the wall, that's fine.
If you got a walking stick
or a booyah stik, whatever, that's fine.
Now what you can do is do a little over pressure.
Go like this.
- Be safe.
- Yep. Be safe.
It's nice to have something on both sides-
- Right.
- You know, if you need that.
And you don't have to give the over pressure.
- Right.
- Five on a leg is more than enough.
We'll go onto number two.
Okay Bob, we're gonna do a similar one
but we're gonna get the hamstrings to work
and the knees and the hips.
So it's up.
And then kick out like this and just let it come down.
Up. Kick out like this.
Now some people may be able to just do this as you walk.
If that's not very stable,
hands here and just do it stationary.
Hand on both sides maybe.
- So that's a dynamic stretch.
- Yep. Little more dynamic. Exactly right.
Really gets things moving nice.
About five on a side.
- It kinda looks like German marching.
- Well, yeah, if you've been watching some documentaries,
haven't you?
- Yep.
- Okay, we're gonna go to the next one.
This one. Butt kickers.
- What is this, Brad?
- Actually, I remember these in track in high school.
It's where you just try to take your heel
and bring it up and kick your butt.
Now you're not gonna kick it up and hold it there.
This is strictly like this.
Have your hands on the wall for balance.
- I think dynamically stretching his quad.
- Yep. So we're working that,
getting the knee joints really moving.
You know, if you want, you know
if you feel pretty stable and you're more mobile
you can do it as you walk. 5 to 10 on each leg. You're good.
Next one, Number four.
Now I, we're talking about this.
This is simply to get the hip to rotate back and forth.
So put your toe on, your heels off the ground like this
and you're gonna rotate.
And that really does a lot of rotation up in that hip joint.
And I get those rotator hip muscles working.
- So Brad, what do you call this?
- I call this putting out the cigarette-
(Bob chuckles)
- Because that's what I learned when I was a kid.
My parents smoked. They quit smoking later on.
But throw the cigarette down.
You know, back in the sixties everyone was smoking
- Everybody, right?
- Yep. And this was-
- Doctors did.
- Yep. And that works out well.
You get a little, if you have a shoe on,
it gives you a little resistance,
which is a little bit better for some people.
All right, there you go.
Number. Oh, one more. One more.
- Right.
- Okay.
Can you see my foot?
Yeah. I was just wondering if,
Danny says I'm gonna blow hole through my socks.
So be careful with that one if you're doing it with a sock.
- Gosh, that's right.
- The last one is what we call the golfers' lift.
So the ball's in the hole or whatever you call it.
- The cup.
- In the cup, you bend forward like this
and this is where you need,
typically people need something to hold onto
depending on your balances.
- The golf club.
- Yep. Keep this knee relatively straight
and you bend forward as far as you feel comfortable
and then come back up. Do that five times on a leg.
That really works the hamstrings,
it gives 'em a little stretch.
- Yep.
- And it makes them work,
so you're strengthening them as well.
Just back and forth. Make sure you have sturdy-
- It's like one of those dipping birds.
- Yeah, yeah, yeah.
- Yeah.
- That's probably-
Do you know what the dipping birds are guys?
Yeah. They go into the water.
- Right.
- Anyways. Ah, we regress once again.
But these exercises, once you get used to 'em
you do 'em a couple times,
it'll take you less than two minutes
to get through all of them.
Get on with your walk or if you just wanna do 'em
to kind of wake yourself up in the morning.
- Very good.
- Or after an nap.
So Bob Water bought our shirts are we?
- Oh we can talk about our giveaway.
This week is our merchandise.
- Right?
- Go to bobandbrad.com and go to the giveaway section.
- Yeah. And you'll see we've got shirts,
we've got hoodies, we've got-
- Long sleeved shirts.
- Long sleeved shirts, short sleeve, mediums too.
- Right.
- Yeah. We got that medium for baseball players or whatever.
I don't know, but that got, this was Strong Like a Bull.
Mm-Hm.
(upbeat happy music)