- Posture, posture, posture and more posture exercises.
We realize how important they are
and you cannot go wrong with perfect posture, Bob.
I think everyone agrees with that.
We're gonna show you three best ways
to get there the fastest.
Any comments, Bob?
- No. (chuckles)
♪ Bob and Brad ♪
♪ The two most famous physical therapist ♪
♪ On the internet ♪
- Now, Bob, I need to clarify this for people.
We've got posture exercises, aggressive ones,
standing, seated and lying down, but they're...
- It works.
- Different people are gonna have different
levels of aggressiveness.
So we're gonna show some options in each position.
- For a thinner person like me.
- Yep.
- It's gonna be less aggressive, right?
- Right. So, if you got a really thin person,
a maximum aggressiveness is gonna be at one level.
And if you got someone like me, muscle bone,
then they will need- - That's what I thought.
- a whole avenue to approach.
And you'll understand it just a minute.
Okay. A little prelude to these,
make sure if you haven't done these before,
do 'em once, don't do 'em really aggressively
because the next day you may be very sore
and say bad things about us.
- Right. - Well, me in particular.
So that's a warning, you got your warning.
Take your time with it,
and then go aggressive after you know you tolerate it.
All you need for the first one is a wall like this,
put your bottom up against the wall,
your shoulders up against the wall,
and we're gonna put arms out like the W, okay?
Or we call these snow angels.
So we start down here.
You'll probably be able to do it, but as you rise up,
if you notice my left arm is leaving the wall.
- It's drifty forge.
- Yeah, because my left shoulder is tighter than my right.
So I'm gonna keep it there the best I can,
and I'm gonna go up and then down and up.
Now, this one not only stretches the front,
but it strengthens a posterior muscles,
which is really good for posture.
So you're doing two good things,
working the antagonist and the antagonistic muscles.
- [Bob] Can you go higher, Brad?
- No, no. My shoulders are tight.
I'm kind of one of those tight people.
So do these 5 to 10 of 'em and give it a break.
Now, after you've done these a few days,
you wanna do these, not just once a day,
but up to five times per day,
just go do 5 or 10 of 'em.
- That's when magic happens.
- Yep, exactly right.
Really forms habits.
Okay. We're gonna go to number two.
Okay now, if you really wanna be aggressive
with the wall stretch, and you've been doing the Ws
or the wall angels,
if you have some handles like this above you,
and it needs to be against the wall
because that's gonna really make your posture perfect.
Grab here and simply hang.
Now, you can do this with a pull up bar
but it really needs to be up against a wall,
so that it really forces your back into good posture.
And then you'll just hang for 20 to 30 seconds,
longer if you tolerate it,
and you get some spinal decompression as well
as some good shoulder stretching as well.
It's really a good win-win, triple win.
- It's a good break for sitting.
- It is, it is, yep.
Bob, you do this when you're working at your desk
every half hour so you can stretch.
- To wake me up. Right. - Yep. All right.
- All right, Brad, for this one you need
a six-inch kickball.
- Yep.
- Or something like it. - Something that's soft.
- Right. You're gonna put it somewhere on your back.
- Yep. Mm-hmm. - Go up or down.
And you're gonna actually
do a W going back.
- Yep.
- It's a great stretch, it opens up the front.
- Oh, yeah.
- It works the back.
And then you can move it down and get a different spot.
- Right. And you can-
- You can move it up.
- I like that if I can put your fingertips on your ears.
- Right.
- It really, you know, look up towards.
- Oh, this crack.
- Yeah. Oh, you got it to crack, huh?
Little cavitation.
You know how that's kind of fun when you get that.
- Pop goes to weasel.
- Yes, pop goes to thoracic back.
- Just keep this near your desk
and you can give yourself a stretch.
- Right, yeah.
And if you're seated for long periods of time,
that is just such a wonderful,
it'll make you feel good and it'll wake you up
and here, you can throw it at your work people, ooh.
And the third one, Bob,
you're gonna do line on the floor.
You cannot do this on your bed.
It has to be a firm surface.
A carpeted floor works best.
You're gonna need two tennis balls-
- And a sock.
- and a sock for the beginners or the thinner people.
- Right.
- The reason...
Bob, why don't you just stand up and turn around, please.
The tennis balls need to have a little gap between 'em
but not too much at all.
And we're gonna go right here
and we're gonna actually roll here,
and you'll find the spot that needs it more,
and we're gonna put their body weight on there,
and the tennis balls will work very well.
And if this is not aggressive enough,
which it will not be for some people,
I will show you the next option.
But first of all, we'll show you this,
like that and line things up.
You'll know when it's, the ball should not be on your spine.
They should be, oh, wow.
Wow! Did that baby pop, Bob.
This is fun.
And then I'm just rolling back.
And the nice thing about this, do this.
- Yeah. - Yeah.
But again, if you haven't done this before,
you may not do this.
The first day, you might just roll a little bit
and that may be uncomfortable.
Take your time with it.
Once you get used to it and those muscles loosen up,
you'll get those ribs and all those facet joints,
all moving in there and it's gonna really help the pain.
Now, you do it, maybe 30 seconds to a minute to get started.
As you do it more,
you do it as long as you feel comfortable.
Now this is- - Oh my gosh.
- for those aggressive people.
What we have here is my wife's sock.
I found it in her drawer
'cause I didn't wanna stretch one of mine out, of course.
And, no, I asked her, she gave me permission.
I put two official softballs in here.
So they're pretty hard.
If you have squishy ones, you can use that.
- [Bob] Why do they call it soft? (chuckles)
- Yeah, I always wonder why they call softball softball
when the balls are pretty hard.
But again, you're gonna keep a gap between a ball like that,
set that down.
Now, I did test this on someone who's never done it before,
which would be my wife.
She doesn't do this exercise and she did this.
- [Bob] She felt all right?
- Well, she had to keep weight on her waistline
and her elbows, and she could not,
well, she did lift all the way up like that,
but it was pretty painful.
So she just worked it like this and she worked it down.
So again, I'm controlling the intensity by my elbows.
- Assuming you're gonna be a bigger person.
- Yeah. Bigger, muscular. - Muscle. Heavier.
- Yep. And if you can go like this,
I can tolerate this, but this is pretty aggressive on me.
Whoa, and down there, I'll go up here.
It feels better.
Oh, up in here actually I tolerate it quite well.
I usually use the back pod for this,
but that's another story that costs quite a bit more.
We have other videos on the back pod,
but this actually works quite well
for the aggressive people.
So once you get that back loosened up,
you gotta work on, I would suggest doing this
and then doing some wall angels,
so you get stronger and it maintains that posture.
- You can look military.
- Yeah, absolutely, Bob.
Posture, posture, posture.
You cannot go wrong with posture.
Started the video with it, ended the video with it.
That's it. - Very good posture.
- We're done, Bob. (bright music)