♪ 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're the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Today Brad, we're gonna talk about foam rolling your back.
Don't do this, do this instead.
Do remember this would be like your mom talking to you.
- Bradley or bread, what did she call you?
"Don't do this."
- Bread, yeah, don't call me bread.
Just carry on.
- By the way if you're new to our channel
just take a second to subscribe to us,
we provide videos on how to stay healthy, fit, pain free,
and we upload everyday.
Also, yes sir, yes ma'am, you wanna join us
on our social media channels and our website bobandbrad.
'Cause we're always giving something away.
Go to the giveaway section and we'll reveal
what we're gonna give away.
No, we're gonna tell you right now,
what are we giving away Brad?
- Bob, you really got me in suspense,
The SleepOvation eight.
- You're still not saying it right.
- Aw bob why bob. (angelic music)
- SleeOvation mattress.
- Why, why.
- 700 tiny mattresses this only a sample of it,
great for pain relief, if you're having pain
when you sleep, get rid of your spouse
and get a new mattress.
- Get rid of your spouse, wow Bob!
- Okay, all right, let's go, today we're gonna talk about,
we gonna show the foam rolling that you wanna try,
if you have back pains, and the one you don't wanna do.
The first one that you don't wanna do,
let's start with that, you don't wanna foam roll
right over your low back.
The reason for that is, Brad can you hold this?
- Yep.
- So if I put, take a spine here, and here's the low back,
you just put it across like that, yeah like this,
you're really jamming, you see there's a lot
of little joints there, you're jamming them altogether.
And that's not gonna feel comfortable,
it's just not gonna be good for the back either.
- It's a little aggressive.
Course when you go up to your mid-back,
you also have the ribcage supporting the spine,
which makes a big difference.
- And also the ribcage, when we go up to the mid-back,
which we're gonna say you can go ahead and do,
we don't want the low back, you can do the mid-back,
is because a lot of people start getting rounded out here.
- Yes.
- So we're trying to stretch that out,
get back into the right position.
So that's, why don't we start off with that one first Brad.
Let's do the mid-back one.
You're gonna go that angle, I'm gonna go this angle.
- Sure.
- I'll start from this side here.
Great one to do, probably one of the best foam rolling
exercises you can do, is the mid-back.
Just get it in place, and I did this this morning,
I'll do it again right now.
- Oh, this does feel good.
- You see how I lift my butt up.
And I'm using my legs to roll me back and forth.
Very simple to do.
Brad you tend to go a little bit further up on the neck
I think than I do.
- It feels good up there Bob, I just really like going,
and if my mic set wasn't in the way,
I'd go a little bit further, but you know.
My god I just looked up and Sam was looking down at me
with that hat and scared me.
That skeleton.
Anyways but sometimes--
- She's taking a look at him.
All right, next one Brad, let's keep it rolling here.
Now if you wanna do one for the mid or the low back,
this is one I just did Brad,
I tweaked my back a couple weeks ago,
and this felt so good, I thought,
"You know, we gotta show this."
So I think I'm hitting the quadratus lumborum,
and what you're doing is, you're not going directly
on the spine, you're going onto the side.
So did you try this one or not?
- Well yeah, actually, 'cause I'm a little more sensitive
in my mid back 'cause my spinal osteitis.
But if I control my weight baring through my arm here,
and my leg here.
- Yeah see, so we're going off the pelvis, we're not,
let me show you here.
- Yeah show the spine.
- So I'm like this, see I'm not on the pelvis itself,
I'm off the pelvis, I'm catching right into this area here,
probably catching the quadratus lumborum, wouldn't you say?
- Yeah, which happens to be a pretty big muscle
that control that lower back.
- And look what Brad's doing, he's a little bit off,
not right onto the side, you're a little bit,
like, three quarter angle aren't you, wouldn't you say Brad?
- Yep, I'd give the pelvis about a 45, 50 degree angle,
51 degrees.
- 45 degrees this way, and you roll, I roll,
don't know about you Brad, right off the pelvis,
and that feels really good.
- You know, what you're gonna do at home
is do what feels good, you'll know,
'cause right now I can feel it and I get that muscle
just feels like, one of those hurts so good pains.
- That's exactly what it should be,
it should not be hurt hurt, it should be hurt so good.
- Yeah it's like aw, that feels good, when you're doing it.
- All right, next one Brad, now we're gonna go ahead,
this one is a little, not as direct,
but your hip flexor muscles come up
and attach into your pelvis, and if they're tight,
which often they are, and a lot of people who sit a lot,
they pull the pelvis over like this
and they affect the back.
So it's gonna do this type of thing here,
here's the pelvis, the hip flexor, the tiny hip flexor
is gonna pull it over like that,
it's gonna kinda put pressure on the back there.
So does that make sense to you brad?
You look confused.
- That's all right Bob, let's show the stretch.
We'll talk about it later. (laughs)
- There's something he's not agreeing with here.
- This feels really good by the way,
I wanted to make sure I got the other side.
All right, now let's go to this.
- Okay, the hip flexor, you do one at a time,
the way I do it, otherwise you get the package,
and you don't wanna get the package, right brad?
- (chuckles) I'm just glad I got one, okay here we go.
- So, I'm rolling a little bit off onto the side
a little bit again here, and this a great one for hip pain.
I mean this one can really contribute to hip pain
if the hip flexor is tight.
I'm not gonna do this side Brad,
'cause I have a mic on this side.
- Yeah that will ruin your audible, audibility, excuse me.
I actually like to go over and get my hip abductor
with this as well.
You know, you can vary that a little.
- So the hip, as I just said, the hip flexor can affect
the pelvis and the back, so can the hamstrings.
- Oh right.
- So you wanna do the hamstrings too?
So we're gonna go ahead, this is the last one
we're gonna do on the floor, we're gonna go ahead,
and you can roll on both to start off with,
it's usually what I do.
And then I go down to one,
and you can even cross your leg over
and that really hits that one.
And the hamstring remember goes all the way up to the pelvis
so roll it all the way up there.
- All the way up to the buttocks area.
- You know one thing, I'm not gonna reveal this
right now Brad, I got a different stretching,
some advanced stretching to do for the hamstring.
- Oh you do?
- And it's gonna involve--
- You're gonna hold out on us huh?
- I'm not gonna hold out, it's gonna be a future video,
that's why you gotta subscribe to us.
- Oh, yes.
- All right, last one Brad,
trying to keep things moving here.
- I'm sorry Bob, I just am enjoying this.
- This is one Brad probably wouldn't do,
'cause you've got spinal osteitis, or however you say it.
- Say it your way.
- Spinal osteitis.
- We'll have English major talk to us.
- So this is just a really simple one you can do.
If you wanna get into the low back
without putting too much stress on it.
You can actually get it, right around the pelvis here,
and lean back like this, it gives a little over pressure
to the back, it's gentle, but you're stretching it
to extension, it's a nice one to do.
- If you've got spinal osteitis, or stenosis,
and you do this and it just hurts,
and you may not know you have it,
but if you do this and it hurts,
just don't do it, skip that one.
- Yeah, if you're older than 55, in all seriousness,
and if you do this one and it hurts,
there's a chance you might have
spinal stenosis or spinal osteitis.
- Right, as you shrink, that can contribute
to that stenosis, so people when they get over 55,
typically they're starting to shrink.
- Yeah, the the discs lose their height
and water, and all that.
- The aging process is a beautiful thing.
- Well, as Brad and I always say,
if there's wrinkles and gray hair on the outside,
there's wrinkles and gray hair on the inside,
in a sense, things are wearing down.
So it's just part of life, it is.
Eventually we'll be dust.
- Are you trying to depress our viewers?
- No no, but, circle of life, you know,
somebody will eat us and then they'll go onto to live.
- Exactly, Bob.
- All right thanks.
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