- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- In our opinion, of course.
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Because we're gonna cover videos that will help you
Keep healthy and fit from age 40 and on.
And not only do we go over what helps keep you fit,
But we also help you avoid the roadblocks
And the things that may stop you from being healthy,
Like pain and disease.
And, and we'll go over ways to help handle those things.
- Right? Exactly.
And this is gonna be one of them,
What we're doing right here.
- And this is what we're doing right here.
And, Brad, who has just turned 50.
We're not gonna zoom it on again
But this is very relevant to him.
- Sure
- You want go over the title.
What's today's about as well.
- We want to go over people who are spend a lot of time
In a chair or wheelchair for whatever reason, if you know
It's aging process or arthritis, knee, or whatever it is
But they still want to get some exercise.
And it's very important, especially
If you spend a lot of time in the seated position
You need to get the flexibility and the circulation
That is gonna help your body tremendously.
And it's gonna help the joints and the muscles.
It just goes on.
So I'm gonna go
Through a quick stretch range of motion from head to toes
And you can do this. After you do it a few times
We'll have it memorized and we'll get started.
Bob, before I get started
If any of these things create any pain,
Any sharp pain, simply do not do them.
- Exactly
- It should feel comfortable.
A stretch is all you should feel with this.
If one of them feels better than the other
If it makes your knee feel better
You can do more repetitions than I'm gonna say
So we'll start, first of all,
Taking a deep breath because you need that blood oxygen
In your blood to exercise and to think so
Fill up those lungs three times and let it out.
And there's two, you can do it three or more times
And we're gonna start now
with the head and we're gonna say yes.
So it's up and down just saying yes.
And with this one
It's probably a little more important to make sure you look
Up towards the ceiling should create no pain.
If you get dizziness or light-headed, do not do this.
Otherwise you can do this three times and then look right.
And then to the left
And you can give a little extra stretch with this one.
This one I see with people 60 or 70 and over
I don't know about you, Bob, but you just see this range
Of motion really cuts down quick.
It seems like I'm not sure why, but it does.
And then we can do circles with our head
To the right and then to the left.
And we're gonna work our way down to the shoulders.
I like starting out with shoulder circles now
In a wheelchair, if the chair gets in your way
So if you can, if you're strong enough
You're gonna come forward and work those.
So you have some room to work with,
Okay,
Then we're gonna go out to the side.
Like you're gonna flap your arms, like a wing and
And you're gonna go as high as you can.
And some people may get up to here.
A lot of people
Especially if they're older, you're out here.
- A lot of times you wanna go thumb up.
- Sure.
- It just clears the shoulder
- And you can experiment with that.
But usually thumb
Up gives you a little more gap in your shoulder joint.
Okay? And then straight up in front
Of you. We're going to call this flexion
And you're gonna go up and down like this.
Now everyone's gonna vary.
Now I have a number of people.
They can do this.
And one arm only goes up to here because of a past injury.
Sometimes if you have a CVA or a stroke
You might have this one will be weak.
So you take the other hand, grasp them together
And let the strong one help the weak one
Go up and down with that three to five times.
Okay?
And if you can do shoulder circles
That's a nice way to get some range of motion
In all planes of the shoulder forward and backwards.
Sometimes it's easier in front, whatever works for you.
Then we're gonna go on to the elbow on this.
You can keep them resting on,
If you're
In a wheelchair, your armrest might work
Or you may have to go off to the side
And try and stretch that elbow out, as straight as you can.
And up to here, you can do both at the same time.
If you have one elbow that's stiff, for whatever reason
Use the other one to help pull it
In here and stretch it out.
You want to try and maintain full range of motion.
If possible
Again, no sharp pain.
If you do, avoid that range of motion
Then we're gonna go to go onto the forearms,
Palms up palms down,
Up and down like that work our way to the wrist.
I like to do the wrist like this.
It works real well, flexion and extension we call that.
You can give a little
Over pressure on extension with your
fingers like this and like that.
Because a lot of times our hands get tighter and tighter
With age in that direction and then work those fingers.
Okay? If you have one
Or two fingers that are tight with arthritis
For whatever reason, you can work just on that one finger
Bring it down and try and get full range of motion.
As long as you're not creating sharp pain, you can work that
And work both hands, any fingers that you need
And then work the circles
Circles both ways.
Okay,
Now we're gonna go.
We did the head, the neck, the shoulders, the arms
We're already down to here.
We wanna work the trunk in a seated position.
If you can use your armrest and try to turn this way
And this gets kind of hard for some people, particularly
If you had some problems or you're just, you know
Your body's not strong enough
But you can use your hands to stretch.
Like you're gonna look behind you
And then you're gonna go the other way
And stretch
And stretch it three times.
Relax and breathe a little bit.
If you need a rest in there
Going down to the hips is next.
You're really restrictive in the chair, but we
There are some things you can do.
And one is I just call marching
And bring the knees up as high as you can.
And there's absolutely nothing wrong.
I actually would like you to do it
Pull it up and grab your knee.
If you can, and pull it up a little more
To get more of a stretch in that hip, okay?
Both sides, at least three times, get that stretch in
And this'll work more strengthening without the help.
And if you do that, it'll work more passive range
Of motion or just stretching those tissues.
Now we're gonna go up to the knees.
And these are just simply, if you can kick up
Like this and working on knee joints, if you got arthritis
In those knees, you want to keep the range there.
And this is gonna help the synovial fluid
That natural lubrication in the knee joint to
Keep it involved and get that full range of motion.
And you can, if you have one weak leg
You can take your strong leg underneath
And work it that way.
And you work both legs that way
A little and the weaker one will get strength
Or more range than, than it would otherwise.
Okay. Make sure you do both legs.
And then of course
We want to finish with the ankles and the toes.
And I start with dorsal flexion and plantar flexion
Emphasizing the dorsal flexion.
In other words, pulling your toes up
Through your nose and down, feel that stretch.
On those calf muscles
They're typically the ones that will tighten up on people.
So emphasize that.
And then we're gonna do circles with your toes.
And what I tell people is imagine there's a piece
Of chalk on your big toe
And you're trying to draw a circle on a chalkboard.
You go either direction.
And if you're real creative
You can make a, B, C, or, you know, make your sons
Or daughters name on there, whatever it does to
Make the exercise a little more enjoyable.
And after that you're done, you're gonna feel better.
The circulation is gonna be there.
You're gonna be more awake
And the day's gonna go much better.
So what do you say Bob, did I miss anything?
- I think we're good.
- All right.
Say no more.
- Thanks a lot.