(breathes out)
- Hi, I'm Bob Schrupp, Physical Therapist.
- Oh, Brad Heineck, Physical Therapist.
- And together we are the most famous Physical Therapists
on the internet.
- In our opinion, of course.
- Brad, today we're gonna talk about the top three..
There we go, he's really good at this.
Top three exercises to help you
get out of a chair
[Together] Strengthening exercises.
- Yes. Okay.
Let's start off. Number one.
This is someone that you probably.
- You don't wanna use these.
- Yeah.
- These are not part of the deal.
- You, you might be elderly.
You might have some disability going on,
but for some reason you're having trouble
getting out of your chair.
So we did a video on showing tricks
for getting out of a chair
but now this is strengthening to get out the chair.
- Right.
- So one of the things, you want to find a countertop
or a chair to hold onto,
and what you're gonna do is start doing is some
shallow squats.
Why you don't you do it, Brad? Because you're about
the height of this.
- Sure. I'll do it...
Oh, we'll get over here.
One thing for a lot of my patients, I'll have them go to
the countertop where they have the sink without water,
of course, so they can reach the fingers around the sink.
- That's good idea, Brad.
- And then they have, their balance are much more stable.
And if you imagine that sink here, we can go like this,
or you can go to the countertop without that,
and here.
And you know, one thing I find a lot of people do with this
Bob is they make the mistake of doing this.
- Okay.
- And that's really not strengthening their legs.
We want to have that squat.
Good posture, keep things as straight as they can.
Good balance.
And sometimes I'll say, if you're getting concerned at all
and there's a kitchen table or chair,
you can put that behind you.
And if you do lose your balance,
- Sure
- You'll sit down.
- The other thing you could do, Brad is you could put the
the chair and the countertop here.
- Sure.
- And then do squats like this.
- You bet
- And then you're, you're definitely real safe that way too.
- Yeah.
- So you're gonna start with that because
you don't have enough strength to do the full squats.
The second step then would be,
you're doing those real well.
It's going, I mean, what good,
15 20 of 'em, right?
- I'd say 10 to 15, but you know
every therapist has their own number
but certainly not more than 20, I don't think.
- Okay. Now the next step would be to actually
put a cushion in your chair and start doing squats
from that level then. Because, and Brad
you had mentioned in the last video, it's amazing,
You just add an inch.
- Yeah.
- To the chair and what people couldn't do
before they can now do.
- Right.
- So, and you may wanna start
with a chair with arms on it.
- Right.
- And you just start doing your squats that way now.
From that higher surface.
Again, good posture.
You know, keep your, your head straight up
and also keep your body straight.
- Yeah. Keep that trunk nice and tall.
Show an improper one.
How a lot of people may do it.
- Well, an improper one would be probably just going
like this.
- Yeah.
- But you have another idea?
- No, no. That's what I was saying.
So again, keep it up.
Cause we're focusing on strengthening.
- We're trying strengthening.
So you are gonna want to work on this.
All right, again, 10 to 15.
Now, if that becomes too easy, now you're down
to where you're actually down to the actual surface
and you're gonna do some of these repeats.
So every time before you get out of a chair, you're at home
nobody's with you do a couple
of these just to keep your strength up.
- Right.
- So you can do five to 10
before you actually get up and do your task.
Now you can use your arms to help.
And then if you can become really good at this,
the really advanced things that you cross your hands
like this and start doing these.
- Right.
And even things after a surgery
when you're cleared to do with strengthening.
If you're older, you have knee pain, you know
but you still wanna strengthen
if it doesn't bother you too much.
- Yeah. You'd be surprised
a lot of times, if you start strengthening those knees
they're gonna give you less pain.
- Right.
- Even though, you know you thinking, God, I
I don't wanna put stress on it.
But sometimes just,
I had a friend that was just talking about online,
terrible knees, bone on bone.
But he went through a strengthening program
and he's having less pain.
- Right.
- Just 'cause there's more muscle around there.
- Again, it's worth a try
if it doesn't work that, but sometimes it does.
And if you're forwarding over
these things are are gonna be for you or your parents.
And these are the things that'll keep your parents moving
and keep 'em from falling.
- So you wanna subscribe to us
'cause we're gonna give you videos on how stay healthy
and fit and pain free throughout those wonder years.
Right, Brad?
- Yes. The golden years.
- Old is gold.
- And no, no, no.
Bob just carry on.
We'll get it on the next video.
- All right.