♪ Bob and Brad, the two most famous ♪
♪ Physical therapists ♪
♪ on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- And people out there must be amazed at our modesty Brad.
- Well Bob, it's a long story,
but we'll get into that in another video.
- All right, today we're gonna talk about
back pain relief strengthening exercises
and they're gonna be done while standing
because a lot of people can't get on the floor.
- If you get on the floor, you can do it the other way.
- But we're gonna show you this option instead.
- That's right.
- By the way, if you're new to our channel
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Go to the giveaway section,
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- Oh yeah.
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- Yup lightweight,
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if you want a second version of our program, and what Brad?
- Well, we've got podcasts out there.
- Yeah, that's right!
- Yeah, this morning I listened to Sara Meeks
on osteoporosis, she is an expert.
- Yeah, and we're going to actually talk to one of the-
or talk about one of the experts
I had the interview with today.
- Oh, oh good.
- So, when we want to strengthen the back muscles,
you want to strengthen the back muscles of course,
but you also want to strengthen the core.
And it's also helpful to strengthen any
additional muscles that attach into the fascia.
- Right. That fascia, like strong tissue on the back.
You know, actually, the core is
everything, all the way around.
A lot of people think it's just the stomach muscle.
- Right, no, it's all the way around.
And we got, include the lats,
- And believe it or not,
the glutes even attach into the
that thoracolumbar fascia.
- So, it's like, you know, the knee bone's connected
to the hip bone, et cetera, et cetera.
Same with the muscles. They're all interconnected.
- Yeah, so I have six exercises here.
The first four are based on a version of
Dr. McGill's big three.
- Right, right.
- I took four exercises to do three.
- But yeah, but it's all in the same mindset.
- It's the same vein of thinking.
So Dr. McGill is probably the world's
foremost expert on back pain.
You can check out his podcast with us,
but he,
you see this, people-
show this exercise all over YouTube.
I've seen it many, many times.
So, I'm going to show real quick, Brad,
just what we're trying to simulate here.
So, one, he wants to strengthen the abdominals,
because that helps into the core, especially the rectus,
but the thing is,
McGill really emphasizes,
we don't want to strengthen as much
as we're gonna improve endurance.
That's the big thing.
So, well, one, he likes to do the core by,
by well, he actually does it this way;
he works the abdominal muscles this way.
So we're going to work the abdominal muscles
in the standing position,
doing that.
Another one he does,
is he works the obliques.
So he gets off to the side here,
and he just gets you up in a side plank.
- Right. Right.
- And he does sets of like 10,
or I think he does less than that actually.
But we'll, we'll have something like that for you,
that's not going to be that difficult to do.
So, now a lot of you can't get on the floor and do this
and this is where it has to be done,
because if you're on a bed,
you're going to be too unstable,
but you're going to be working on the glutes,
and you're working on some of the upper back too.
- All right. This is, this is a nice one.
It's kind of like the pointer dog,
and some people may call it that, so the glutes here,
and you get a crisscross effect of the back muscles,
the core of the back.
So yeah, obviously, you have to do both sides
not just one side.
- Right. So, actually, that's the exercise
that we're trying to simulate,
and we're going to start off with,
I'm going to start with kind of the side plank Brad,
as this simulates that.
So, this is Pallof's press, they call it.
So, we're using exercise bands here, resistance bands.
We got the bottom red wall anchors here
that we're attached to,
but you can attach them to a door.
They come with an attachment
where you can slide in through a door.
- Yeah. They, they come with this,
and you put this in the door and close the door,
and that works as well.
Not as nice as the anchor.
- Not as nice as the anchors. - It works.
Alright, so, what you're gonna do,
is you're gonna walk out,
depending on how much resistance you want.
That's what's nice about this,
you can vary the resistance just by going out further,
and you're just going to stir the pot.
It's like Brad likes to stir the pot of trouble, alright?
- (Someone off screen) Oh yeah, so this one is...
- So, stirring the pot, just like you're shown,
is supposed to sit or do the similar muscles as this.
- As the side plank.
- Now, I personally, because of my back,
I don't like doing this, it irritates my back,
so that would be, that is my go-to.
- You can do this.
- This one I can do, but not this way.
- Interesting.
- Yeah.
- So, obviously you're going to want to go both ways too.
You're going to want to go hit the other side,
and stir the pot.
And you can go different directions with the arm too.
- Right. I usually go for, for time.
But you could count number of rotations,
whatever works for you. - Rotations, breaths,
whatever, you know, you want to do.
- I think that's more functional, too.
- Sure. Yeah, it is, cause you're standing and you're,
you're kicking them in the muscles when you need them.
- Right, cause we don't do many activities around
the house, on your side. - On your side.
(Bob and Brad chuckle)
All right, the next one is we're trying to get
the rectus abdominis.
Right down the middle here.
- The old six pack'a'roo.
- Yup. So, this is a great way to-
You came up with this Brad, didn't you?
- Well, I've shown it,
I don't know if I did, but,
- Yeah, I'll give you credit for it.
- I might've took it from some, yeah,
I'll take credit, thank you.
- So again, you can keep the back nice and straight,
but I'm going to bend the arms forward
while I'm maintaining the stomach,
the abdomen, in a stiff manner.
- And this, it doesn't look as near as hard
as when you're doing it.
- Doesn't it look hard?
- Well, I don't know if you're just making that face.
No, I know what you mean.
- I'm starting to sweat even a little bit,
(Brad laughs)
- but this is a great way to work abdominals
without hurting your back.
It's one of my, it's really a favorite exercise of mine.
- Really?
- Well, I mean, it's just a good way to work them.
- Yeah, it's a good alternate from laying down on
the ground and doing crunches and all that.
- Now, I want to get the upper back.
You kind of get the upper back when you're doing
the pointer dog.
- Yeah, yeah.
- Yeah, yup, and so we're going to break that exercise
down into two.
We're going to do first, the uppers, the upper back,
and then Brad's going to show the leg extension.
- So, you can just do the W's here.
You can pull back here,
and this is a great posture exercise.
- It is.
- So yeah, making the, you know, basically a W.
- Yeah, if you look at Bob, there you go.
- Now you can go down like this, too.
You can go up like this.
You can vary it.
- You work different fibers. You get more lats going down.
So it's a good way to do it, actually,
If you go mid little, low, medium height if you want it,
It makes it less boring.
It gives you a little variation.
If you look right here, Bob is doing a nice job of
squeezing those scapulas together,
and that's where that good posture-
- Squeezing the shoulder blades together.
Okay, Brad, do you want to hook one up to the lower?
- Yup, absolutely.
- And this is one of the advantages of the,
of the wall anchor.
You can hook it up in a variety of different ways.
like if you didn't want it to slide,
you put it through the middle first,
and then you hook it around like this,
and it stops the individuals from sliding.
- Right. Yeah, there's a list of those.
And then I'm going to use the legs,
so I'm gonna just hook it up here.
Right there.
- Brad's got cuffs on.
Most kits come with a cuff.
- [Brad] So, this is great for that glute maximus.
I'm going to keep that knee straight,
and kick right behind me.
This is interesting because Sarah Meeks
was talking about doing this,
and you don't want to get the external rotators working.
- [Bob] Oh, interesting.
- [Brad] You don't remember it?
(Bob Laughs)
- [Bob] It's funny. I should listen to the podcast,
Because a lot of them, you know,
they're an hour long,
and, Dr. McGill is an hour and a half.
I was like, I'd like to play it back and see what I said.
- But it's interesting to see these experts,
their exercises, and their recent,
they crisscross and they overlap,
It gives them all good credibility.
- And a lot of them all know each other, you know? So-
Brad, do you mind doing lats too? 'Cause I'm taller.
- Oh, yeah, yeah, yeah.
- And I have to really get down to do that.
- So, lats you can do,
probably the best way to do lats
is back up against the wall,
You go into a little isometric squat,
and you're just working, here.
- Yeah, you're working quads, and glutes a little bit too.
- Yup. And you can vary the resistance.
Now, you can easily put two bands on these,
or you know, put a stronger band, if you need stronger,
for those people that more resistance is necessary.
I actually do mine laying on the ground
and that works out good too, but I won't, I'll save that.
- Or, he does it lying on the ground.
- Lying, oh!
- Boy, the English majors are just probably just,
- Rolling, around. - Yeah, wondering.
- Rolling their eyes.
- They're trying to get me a better English vocabulary,
and I'm working on it, but...
- All right, this is the last one.
This is, if you can tolerate
bending the back forward at all.
You gotta be able to put your back
in a good back straight position.
- Yup, so we're going to look at that,
keep your head up. - I'll move this way.
- Yup. Touching here, touching here, touching here.
Good neutral spine.
- So, these are pull throughs, and you're really
working, actually, the glutes with these too.
And a little bit of the back too.
- This is a great one for
just a lot of large muscle groups.
You're getting some quads, some hams, the glutes,
the erectors on the back.
You're getting some arm.
- But you really gotta make sure-
- You gotta be getting tired pretty soon.
- Yeah, well, you got to really make sure
you have good form when do you do that one.
- Yes, if you round your back out-
- Yeah. If you don't, if you're not able
to get in that straight position,
I don't even want you doing that one.
The first four are probably the ones to start off with,
and then if you get those down, maybe,
of course you could throw the lats in there too right away.
- Sure. Yup.
- Alright, there they are.
Remember Brad and I can fix just about anything.
- Except for...
- Broken heart.
- But, that pointer dog one, I think that would help.
- You are so weird.
- Well, there is a...
(Bob laughs)
- Alright.
(soft techno drum beats)