♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
(Bob groaning)
- Oh Bob.
- 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.
- So we're gonna show you today.
Eight daily stretches to stop pain and gain flexibility.
- The two work together, Bob.
Typically you gain range of motion, flexibility.
Pain goes down.
- You used to like seven.
- Well, I know but Bob, I like eight now
because eight is a zero that went on a diet.
- Oh geez.
Yeah, it got squeezed in the middle.
- Yeah. Right around the waistline.
- Nice point.
Now the thing about these stretches, Brad.
They should be done throughout the day.
Correct? Not just daily.
- Oh, and the beauty of 'em is you can easily integrate
all of them throughout a normal day
without taking any time off.
- You don't do all at once though.
- No.
- You just do one them at a time.
- Right. And you'll find,
like I know there's like three or four of 'em
I do all the time, throughout the day.
Every time I'm in that position.
You'll see.
And then there's some of them
I don't do quite as much but I do 'em
and I can integrate 'em
without taking a break from what I'm doing.
You'll understand in just a little bit.
Is there anything else we should talk about?
- No, I concur that most of these I do ever every day.
Throughout the day.
- Yeah. Bob's a better stretcher than I am.
There's no doubt about that.
I don't have the patience.
- What can I say?
- I'm getting better though. I'm trying.
- All right, let's start with number one, Brad.
- Okay. The first one is wrist.
You can either just do some circles
with your wrist like this,
or and this is one I do on a regular basis.
And then sometimes I'll give the traction.
If my wrist really feels like a-
- That's a really cool stretch.
- Yeah. And we've had a lot of good comments.
Relax that wrist. Grab it with this hand.
And I'm gonna pull this way and pull this way.
- So it creates traction right at the joint here.
When you look at it,
you can actually see it pull apart a little bit.
- Are you zooming in Mike?
Now watch this, this is the real kicker.
This is what's gonna finish it off nicely,
you rotate like this.
And that gets that joint loosened up
and stretched out nicely.
Oh, feels good.
- I like the one where you just go fist
and turn out like this.
- Yeah. That's a nice one.
- That one is really good.
- So you can do those at work.
You can do 'em, not when you're driving though.
That's a big thing. You can't do that.
The next one you can do while you're driving
for the neck and posture.
Simply chin tucks.
If we got a dime for every time we show chin tucks
on this channel for the last 10 years,
we'd be able to go buy a brand new Mercedes.
- Now I always do the advanced version of this, Brad.
I'll do a few chin tucks and then I'll take my hand
and I'll push back and I'll hold it a little bit.
- But not real hard.
- Not real hard, but not real soft either, Brad.
- It typically feels good though.
- Yeah, it does. It feels good.
- A good stretch right back here.
Get rid of those headaches.
Gets you good posture.
- Headaches that you feel in the back of your head.
- And this next one I like to do a lot
when I'm working at the desk
is we're simply going to work-
- You're gonna use the towel.
- Oh yeah, that's right.
- I'm gonna use my hands.
- We're gonna do a chin tuck with looking back like this.
- But I'm gonna grab my up upper trapezius while I do this.
- Here, I'll show. He's kinda right around in here.
I'm gonna use a towel because for some people
this is gonna be a lot more comfortable
and it's actually a good idea
to keep a towel right by you while you're working.
- If you're having pain up in this region,
(Brad sighing)
this often feels good because you're working the neck
and you're are also kind of massaging
over the area a little bit.
- Exactly.
- Yeah, I'm pulling forward
and even bring my figures forward
and massaging a little bit.
- And this should feel good.
If it creates pain of any nature, just stop doing it.
It's not for you.
You may have some issues with your low neck.
The towel roll, I'll go here.
Sometimes I'll go up like this and give it a stretch up.
And boy, does that feel good. Whoa.
Okay. Next one.
- That's, by the way, the one that I do
when Brad comes and talks to me and I'm working at my desk.
I'm like oh God, - Why?
- Brad's talking to me again.
(Brad chuckling)
- I do that.
I shouldn't say it.
I won't say anything about my wife today.
- All right. (Bob chuckling)
He's a wise man. - Okay. The next one.
Now this is one I literally do every day.
When I put my sock on or my shoes.
I'll do the figure four and then I'll push down here
and boy, does that feel good.
- I think this feels good.
It's a really great one to do for your hip.
- It is.
- If you're having hip problems.
- If you're in your fifties or sixties
and you notice it's getting more difficult for you to cross
to put your footwear on, make sure you do this.
'Cause it's gonna really help you out
and make this range much easier.
And it's gonna help those hips from becoming arthritic.
- I'm a little better on my right side.
- Yeah. Yeah.
Go ahead, join us. Absolutely.
- All right.
- The next one, shoulder extension.
Now this one, you gotta do this one standing,
'cause the chair gets in your way.
- Yes, exactly.
- You do the one, I cannot reach and grasp very well,
'cause I got tight shoulders.
- I can grab my wrists and pull back like this.
- Oh yeah.
- But Brad needs,
and we're trying to stay in good posture
while you're doing it.
Don't bend forward like this.
- Exactly. You know, if you happen to have a stick
or a cane or something, that works like a good option too
and sometimes it's even better,
because you can go out like this, if it's a longer,
like we got the Booyah
and that is easier for tight-shouldered people.
And as you get in closer, tightens it up.
- You know, McKenzie, Robin McKenzie a famous therapist,
who's since passed away.
But if you're doing a lot of overhead activity,
he says take a break and do some of this.
- Right, sure.
- Just kinda stretch it out the opposite way.
- It's that whole concept of doing the opposite.
- Yeah, the opposite of what you've been doing.
- All right, the next one,
we're going to do the famous Ws.
- Well, I'll do the W you're gonna do the hanging.
- Yep. Yep.
So you can do the W standing or seated.
- Yup, this is a good one to do with your chair
as you're working at a desk.
Good posture, chin tuck and include the W,
where you squeeze the shoulder blades together.
This forms a W. I don't know if you can see it.
- Yeah. Yeah.
The W for Wisconsin or like Cassiopeia the constellation.
(Bob snickering)
Except for that would be crooked a little bit
so don't do that.
- For winning while we're at it.
- Yeah, winning. There we go.
We can both agree on that.
If you happen to have a pull up bar
or you have hanging handles,
this is actually a really nice thing to do.
Bob, you do this every 20 minutes or so
when you're working at the desk.
- Right, I've got a little timer at my desk.
I go and I hang, it wakes me up.
My back always cavitates or cracks a little bit.
- Yep. Mine just did.
- My shoulders. It stretches my shoulders.
It gives me good grip.
I could choke a chicken. (both chuckling)
It's really a good thing.
- You're killing me, Bob. You're killing-
- I can kill you with one hand.
(Brad laughing)
All right, moving on, Brad.
- Oh, that one is, had to think about that for a little bit.
Okay. Now this one.
- The hallelujah.
- This is great for those people working in a chair
or see now if you're driving it well too
but you have to wait till you stop driving.
You're going to do simply arms up, over and back
and hallelujah, stretching out the shoulders.
Great for posture opens up your lungs.
- This works well on a chair.
If you have like a lower back,
that you can lean over the top of it.
- Yeah. If this is up above by your neck
and your head bumps into it
it will not be effective.
- That's where the ball come in.
- That's when you, absolutely,
you take a ball six or eight inch ball that's soft.
Put it right between your shoulder blades
at whatever level feels comfortable
and simply arch over that ball.
And this is, I think, better than the chair
in a lot of cases.
- Yeah you can adjust it in different spots.
Mike, the cameraman, do you wanna take a bow?
Do you wanna come out and take a bow.
- Yeah, come on Mike.
He's the one that invented this.
- He's not even coming out. - At least for us.
- Mike, we wanna see you.
- No, no.
And that's number seven.
We still got number eight to do.
- He gave a thumb.
- Yeah. Thumbs up.
- And the last one is again, a McKenzie kinda suggestion.
Let's say if you've been doing a lot of bending forward.
You can stand and do extensions on your back like this.
- Or after sitting for a longer period of time, either way.
- Any time you're flexed forward for a long period of time,
just take your hands, put 'em on the low back
or on the pelvis and lean back and do a few.
- If you happen to have, like me, spondylolisthesis
which most people don't
or you have- - Spinal stenosis.
- Lumbar stenosis, you may not wanna do this.
It may be uncomfortable. If it is, do not do it.
- Right, they can do shallow ones.
I mean, that's not as much.
- Yeah, just baby ones. Just for that posture.
So there you go. Go through those.
You're gonna find that some of them feel really good
and those are the ones you should definitely incorporate
into your daily activities.
Come back, watch it again.
Case you can't remember all of 'em.
- And every time you go throughout your day
make sure you have a little smile on your face,
every time you stretch,
'cause you're thinking about Bob and Brad.
- Egg-xactly.
I'm gonna get an egg
and I'm gonna say that egg, you know?
- And drop it drop. Like you're dropping a microphone.
- No I'm gonna smash it right in your forehead.
- That would work too.
That would be fun.
- That would be fun.
- All right, here you go, Mike.
He didn't catch it.
- All right.
Take care.
(musical flourish)