♪ 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 are the most famous physical therapists
on the internet.
- In our own opinion,
of course, Bob.
- Today we're gonna talk about
four core exercises
to help you reduce back pain
and improve your agility
and balance.
This was provided by who, Brad?
- Well, Tom Brady's trainer.
- Sure. - Alex Guerrero.
- We're not sure how to say it,
but we think it's Guerrero.
- Right, so I apologize
if we don't have that right,
but you know,
it's always nice to get some new stuff
and get new things from people at the top.
- Some new ideas, right,
and you know,
Tom Brady's 42 years old,
still a quarterback
with the New England Patriots.
- And playing at a pretty high level.
- Still playing at a high level,
at the highest level,
and really amazing story.
- He is.
- And these are some of the things that he does
to help keep him in the game.
- Right, right. - So...
- Do we want to--
- Oh by the way, if you're gonna go to our channel,
please take a second to subscribe to us.
We provide videos on staying healthy,
fit, pain-free, we upload everyday.
Also, yes, we're always giving something away.
So you want to join us on our website,
bobandbrad.com,
go to the giveaways section,
or go to Bob and Brad on Facebook.
It's also pinned to the top of the page.
We're going to show you in a minute
what we're giving away.
- Oh yeah.
- But also if you're tired of us rambling on,
just join us on Instagram
or Twitter.
We do a short version of this program on there.
- Yeah, ultra-short.
So, Bob, like I was just mentioning,
we want to, it's nice to get exercises
from people who are really
at the top of their game,
at the top of the whole, you know--
- Field, yeah.
- Yeah the field,
things that are coming up new.
And this whole idea
of using resistance bands
is what Tom Brady is doing,
and I've been using them
for well over a year,
about a year and a half.
And so have you
and a lot of other people are.
- Yeah, a lot easier on the joints,
especially as we get older,
and it still does the job,
building muscle and core. - Right.
As well as balance and core,
like you had mentioned.
So what we're going to use,
we have people ask us,
"What kind of bands
should you use?"
- And we've been liking the Bodylastic.
- They're the best.
I've used quite a few bands
in the last year and a half.
- We have no agreement with them,
we have no affiliation with them,
but the bands are anti-snap,
so they actually have a little
what would you say that is?
- It's a little cord
that if it does snap,
it prevents the band from
hitting you. - Right.
- And it's painful,
'cause I've had that happen
with a different manufacturer.
- The other thing is
they have really great handles.
- Oh, I really like the handles.
- Yeah, superior handles.
Which leads us to what we're giving away,
we're giving away the wall anchor.
Brad and I invented this.
This is a clip that you can
basically put on your wall,
screw into the wall,
screw into the stud,
and you can do a multitude
of exercises
by attaching to this.
And this is strong.
We had this tested,
800 pounds on the end part of it.
On the middle part,
it went over 1000,
didn't it Brad?
I think the gauge broke.
- It's not gonna, Bob and I both hung on there,
I've done all kinds of acrobats on there,
it's not gonna break,
but you have to put it into a stud.
- Yeah. All right, Brad - Okay.
- Why don't we start with the exercises.
- Yeah, this is the rambling on part,
they want to get to the exercise.
So, for the exercise,
you can use one of these loops.
They have your duty loops
and that works well.
If you don't have that
and you just happen to have your bands,
you can just make a loop
by simply--
- Taking two of them together.
- Yup, two of them together,
and there we go.
So that's what I'm going to use.
- And they don't have to be the same colors.
- No, that's the nice thing.
- You happen to have two red ones.
- You can adjust it
so that depending on what color,
what resistance you like.
We're going to start out with
the lateral resisted bird-dog,
can you imagine that?
- This is a great exercise for the back, Brad,
by the way, if you don't mind me talking.
This thing,
what you're doing is,
you're stabilizing,
you're working on the core strength
of the back,
while you're moving the arms.
And that's what you're doing in life,
you want to make sure the back is stable
while you're moving your arms
or while you're moving your legs.
- So simply,
if the right arm goes out
and points like,
and you're looking straight ahead,
and the opposite leg straightens.
And you'll see I'm a little tippy here,
this is where you also get some
balance component benefits.
And then we're gonna go the other arm.
- [Bob] So look at how many muscles he's working.
He's working all the back muscles,
the postural muscles.
He's working, you know,
the opposite side of muscles here too.
But he's working some leg muscles too
at the same time.
Great overall strengthening exercise.
- And you're gonna take 'em slow like this,
you're not gonna just whip 'em off.
Cause we want to work on that core
and all these muscles
with good balance.
And you do ten on this side
and naturally you've got to do ten
on the opposite side.
- [Bob] Yeah, if you're new to our program,
you maybe don't know this.
Brad has spondylolisthesis,
grade two, he's a spondy patient.
Pretty severe,
and I've always said this
in admiration of Brad,
if he wasn't a therapist
and didn't know what he was doing,
I think he'd be literally disabled now.
And he does triathlons,
he does long biking,
he still runs,
and how old are you, 107?
- Yeah, I do them but I don't do them real fast.
(laughter)
- [Bob] The fact that you're out there, Brad,
you know, it's just amazing.
Really, you know, applause to you.
- Thank you.
- [Bob] So I think he showed both sides there.
- Right, number two.
- [ Bob] Okay, that's exercise number one.
Number two now.
- Keep the band where it is,
and you're gonna do,
now I'm not a big plank person
because it's a static exercise,
and there's debate on that.
But I do like this because
we're doing a plank,
but we're actually moving
with resistance.
And you can tell by my voice,
my core is working extra hard
because of this.
- [Bob] So again,
the back is doing the job
of being stable.
It's stabilizing,
there's no micro-movements
going on in that back.
And meanwhile, you use the arms and legs.
This is what you want to do in real life,
when you're using the back.
You want the back to be stable
and you know, when you're, even lifting
you're keeping the back stable
while the arms and legs are moving.
And there he is again, getting both sides.
- [Brad] Yeah, you really have to do both sides.
Otherwise you start going in circles.
- [Bob] So again, Brad's become an expert
on stabilizing his back,
basically almost creating like a back support,
a natural one, wouldn't you say Brad?
- [Brad] Right, yup.
And with spondy,
you want to actually emphasize
the strength of your abdominal anterior muscles.
But that's another point.
- [Bob] But it's good that they're all strong.
- Oh yes.
Now he recommends five times
back and forth, both directions on that.
Whew, it's a good workout.
- You're already starting to sweat Brad,
you're starting to feel it.
Do you want me to breathe hard for you?
- Yeah, you breathe hard.
You know, I was reading the article
about Tom Brady, he's got "TB12,"
Tom Brady 12, is his--
- That's his book. - Yeah.
- "TB12," Tom Brady.
- And that's the name of his fitness program too.
- His program, sure.
- So if you go in the fitness center,
they brought this up.
It's quiet, you don't hear barbells and iron
banging into each other.
- Sure.
- Because bands are stretching.
- Sure, interesting.
- Okay, so now this next one
is the Palloff.
- Right. Named after a physical therapist,
hear, hear.
P-a-l-l-o-f-f.
- Now, I really like this
'cause we're working not just core,
but the hips and the balance
and everything.
And you simply hold it out here.
Now, I've got a yellow band on here.
If I do this with a heavier band,
it bothers my back because of the spondy.
- I was just going to say, Brad,
I was going to take issue with you,
'cause I just did a video on this
and you told me that it hurt,
you didn't like that one.
- I know, but we had a lot heavier bands.
- All right, well now (mumbles).
- I still won't do this at home,
but I'll do it for the video.
- Well I thought,
yeah even I brought it up to you,
I thought, well could we use less bands.
You were like, "No, no, I don't like this one."
- Why, Bob, why? (laughter)
- All right.
- This is what I have to put up with.
- This is like nagging, but...
- So we're doing nice squats,
good posture.
And we're gonna do ten of these,
and naturally, both sides.
- So this one's not bothering you right now?
- Well I've got the yellow band,
it's pretty light.
- Pretty light, yeah.
- But it's okay.
But I still probably wouldn't do these
as a regular routine.
And I'm not doing ten, I'm only doing a few.
But he's recommending ten.
- And I think that brings up
a very valid point, Brad.
Of all these, try 'em,
and see which ones feel good,
and which ones don't.
- Right.
- If they irritate your back,
you're not gonna do them.
We don't want to have any triggers whatsoever,
that we bring on your back pain.
So, we got one left yet Brad?
- One left! - Okay.
- Now, there is one point
I do want to bring up.
If you do have the loops,
the loops fit right in the wall anchor as well,
just as nice.
- Well another way to do it Brad,
is to go through the center, right?
- Yeah, matter of fact,
I'll do it on this one.
- Yup, see it goes through the center--
- I'm going to put it through here,
and it really, I mean--
- [Bob] Oh that's not gonna go anywhere.
- It wouldn't anyway,
well I guess it's possible, but.
So we'll do this.
This is kind of fun,
remember the video we did on resisted running?
- Yeah.
- This one's kinda like that
except for a little less complicated,
the set-up.
- Yeah.
- 'Cause I had bands on the hands and ankles.
- And ankles, yeah.
- So he's suggesting run like this,
twenty seconds.
So here,
with appropriate resistance.
- And again, what's nice about this,
despite the fact that
you know, he's running,
the back is staying fairly stable.
- Right.
- He's getting some compressive forces
because he's running,
but if you can do this
and it doesn't hurt,
this is really good for your back.
It's going to get a lot of oxygen to it,
while it's staying stable.
- Now, you go four directions.
Here, here, here and here.
And what I like about that,
it also works the hip.
So you get lateral,
you get those hip abductors going,
which is really good
for that lateral movement.
And that's backwards,
that's this one,
I'm not timing this,
but you're going to go
twenty seconds.
I'm going to have to
take a shower after this, Bob,
that's not in my contract.
- I just remember in the movie "North Dallas Forty,"
Nick Nolte was in there,
and he was a professional athlete.
Your pants are falling down, Brad.
- Oh, my gosh.
(laughter)
It's embarrassing!
- So anyway, but he,
the coach says to him,
"If you're going any slower,
you'd be running backwards."
So the next thing they show him,
he's running backwards
trying to catch the ball.
(laughter)
- I think I remember that movie.
- Yeah, I think he was up for an Academy Award on that.
- Now, I did-- - All right, Brad.
- One thing I did practice with this,
which is kind of a neat thing to do.
It's quite a bit different feeling
when you do it from there
as if you get the resistance from this level.
And if I put it in there right,
I would have no problem.
But you can go on this level,
you could even go on that level if you wanted to.
- Sure, sure.
- And get that different resisted angle,
- Yup, there we go.
- So it gives you a lot of options.
- All right. - Wow.
- I really feel like I got a good workout, Brad.
- Oh Bob, we're running overtime,
we gotta get to work.
- No, we're good,
thanks for watching everybody.
(musical swoosh)