♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical Therapists ♪
♪ On the internet ♪
- Well, hi there 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.
- Are you copying me?
By the way, we're also probably the oldest
therapists on the internet, too.
- No, I saw someone older.
- Oh, good. Good, I'm glad to hear that.
- Yup, one of 'em.
- So we're gonna talk about five movements
you should do every night.
Plus, we're doing a giveaway.
- Oh! What're we giving away, Bob?
- I wonder. (laughs)
By the way, if you are new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, fit, pain-free.
And we upload every day.
Also, go to bobandbrad.com, go to the giveaways section.
Because this week we're giving away a Pete's Choice pad.
- Pad and cushion.
Therapists use them all the time for balance.
We found out they work out for much more.
We're gonna show some uses on the video.
- Well, my wife uses it for painting, all the time.
- Does she?
- I use it as a foot stool, now.
- Yup, yup.
- It fits right on her chair.
- I have mine out, one of 'em, outside on the deck.
And I put it right on my chair so it's nice and soft
in the morning.
On a cool morning, when you go out and have a cup of coffee?
- Well, isn't that nice.
(chuckles) - Just sayin'.
(laughs)
- Also go to Facebook,
it'll be pinned to the top of the page, the contest.
Go to Twitter, Instagram, or TikTok
if you want a 60 second version of our program.
- And most people are just gonna beg for a 60 second
after babbling like this.
(laughs) - All right, so,
I call these movements because they involve
stretching and strengthening.
So it's very efficient. - Yeah, yeah.
- It's not just stretching, it's not just strengthening.
- I think you could qualify it as an exercise, though.
- Yeah, that's true, too. But I like "movement".
- Yeah, that's nice.
Our English major would be happy with that.
- Most people need these combos,
especially if you sit a lot, Brad.
They're gonna help that.
They're gonna help with your posture,
which we're so big on.
And it's gonna help keep your legs stretched out
and your back, it's all encompassing.
- Right. And the thing with sitting, like you said,
so many people are sitting at work now,
sitting in the car, sitting at home, watching TV.
- Watching TV, watching Netflix.
- The hip flexors, the abdominals,
they all get tight as a result of that.
- Just because they're tight, too,
doesn't mean that they're also not weak.
And a lot of 'em are weak. - And tight.
- Yeah, weak and tight.
So I'm gonna start with the hip flexor, Brad.
- Okay, so this is number one?
- Number one, yup. - All right.
- So which foot should I push forward? My best foot?
(laughs)
- [Brad] Yeah, best foot first.
- Okay, I'm stretching this hip flexor.
- [Brad] Sure.
- So now I'm doing the knees-over-toes guy.
So I just had him on the podcast.
- Oh, so he's a young man that has...
He's really kind of changing the whole movement.
- And we have other therapists who are promoting this, too.
- Sure. Right, right, right.
- There's some research that shows it's fine.
Now you would not do any of these with pain.
- [Brad] Right, exactly.
- Always no pain.
So you're actually stretching the knees over the toes.
You're really stretching the hip flexor.
And this is where you add the strengthening, Brad.
Now for me, I'm old.
(laughs)
And I'm just starting this,
so I'm actually gonna hang on to something like this.
And this is what I do every morning.
- [Brad] It's like lunges.
- Yup, it's like lunges.
But I've got the knees over the toes.
- [Brad] Right.
- And I'm really fully stretched out.
You might even go like that.
- Again, this should be
not painful in the joints, though.
- No, no. If this knee hurts with this, kaput!
Stop!
- See I'm not totally sold on knees over toes there.
- I know.
- Because I get pain with my knees. I have in the past.
- So you would not do this one.
- Right.
- You would do something else.
- But I'm gonna consider getting into it gently.
'Cause I probably... I always go into things too hard.
That's 'cause I'm an ego guy. It's a thing, you know.
- That's absolutely true. I will concur.
(laughter)
All right, Brad. You want to show the next one?
Which is, you're gonna do some type
of heel chord stretch and strengthen.
You could do these on stairs, right?
- [Brad] Yeah, off the edge of... Oh, here we go.
This would be an example.
Here we have a step.
You put your foot on there.
And... can you see?
Let's get a better angle for our viewers.
Tanner, how does that look?
Okay.
So you go on your step, and right about your forefoot,
just so the ball of your foot is on the step.
And then drop down, get a stretch.
Now hopefully you got a hand rail.
- [Bob] Handrail, right.
- [Brad] I'm gonna use the Booya Stik,
'cause it's my favorite.
Up. And then we're gonna stretch.
So I really like this concept of getting the stretch
and working the full range of motion strengthening.
How many repetitions, Bob?
- [Bob] We can start off with just ten, see how you do.
- [Brad] Yup, that's what I like.
- The thing about that, Brad,
is you're actually strengthening the plantar fascia, too.
- Sure.
- So you're strengthening the bottom of the foot.
And so you're gonna be less likely
to develop plantar fasciitis if you haven't.
- [Brad] Sure, yup.
- If you haven't already, again, no pain.
I don't want pain. I don't like pain.
Don't bring the pain cave.
- [Brad] Now also, this is great for balance.
As you can see, I'm challenged.
So for those of us who have balance issues,
or if you're over 50 you will get balance issues.
(chuckles) Go ahead, bet on that.
But I like the incline board. I use these all the time.
So that's an option. - Well, you made that one.
- Well, yeah, this is one I did make.
They sell 'em all over the place.
- Brad is very handy, by the way.
So next one.
Now, with all these, like the hip flexor stretch,
you can use a pillow.
- Oh, yes. You do not need a Pete's Choice.
- I'm using a Pete's Choice.
Now, these are nice.
- Yeah, I'd like to meet Pete.
- I would too. (chuckles)
He seems like a nice guy.
So the next one is, again, you could do this with a pillow.
And we're doing three different main exercises,
but we're stretching the pecs while we're doing this, too.
- [Brad] Sure.
- So I'm down, my head's down,
you might even have a pillow or a rolled towel here.
But you're gonna go, first the field goal.
- Here, let's put that for ya, there you go.
- Thank you! - You can use anything.
- Yup.
One, two, three, four, five, six, seven, eight, nine, ten.
And we're gonna do ten of 'em that way.
Then I'm gonna go to the cross.
One, two, three, four, five, six, seven, eight, nine, ten.
And we're gonna do ten of 'em that way.
- So, you mentioned this when I was getting the thing,
I think, but you're stretching the front, the pecs,
and you're strengthening these really important
postural muscles.
- Yup. And then we're doing the reverse "Y".
And I go palm down on all these, Brad.
I know sometimes they go thumb up,
and they do 'em different ways.
But I'm gonna just keep it simple.
- [Brad] Sure.
- So, keep it simple.
Again, you go to bed, and you got good posture
when you're in bed,
and that carries through the whole night.
(laughs)
- It opens things up, it really helps you breathe, too.
- All right, I'm gonna do the cat camel stretch now, Brad.
- Oh, yeah.
- Now this is one where we're actually
probably separating the stretch and the strengthening.
So cat camel is, and again, Brad and I
don't know which one's the cat and which one's the camel.
- [Brad] That looks like a camel, to me. I don't know.
- But I see cats going like this. That Halloween cat.
- [Brad] Well, that's true.
- So we're getting good mobility in the back.
I'm bringing my head down when I bring my back up.
- [Brad] So can you do the arch?
Then we get this.
Yeah, we don't know if that's a camel's hump,
and you know, thing in between the hump, or what.
If they got two humps.
I guess there's a camel with two humps.
And one with one. I don't know.
Whatever, just do the movement, okay?
- Oh my God, what're you talking about?
(laughter)
So now, Dr. Stuart McGill, he's a big advocate of this one.
- [Brad] Yes. - And he's the back guru.
- [Brad] Right, right. - I mean, he knows everything.
About backs.
All right, next one is pointer dog, Brad.
So, so very simple.
Go opposite arm, opposite leg.
- [Brad] And notice he's keeping his back straight.
He doesn't let it arch and sag.
So you really have to tighten
your abdominal muscles in the front, and then the back.
I like this, 'cause it works both sides,
the anterior and posterior muscles.
- I have a little more trouble on this side,
I don't know why.
- [Brad] Plus you're working balance, and some core,
and some things that you really need to stay fit.
- Yup, very good.
Again, we're gonna do sets of ten with all of these.
Hold for ten seconds, or count to ten.
Which is not really ten seconds.
(laughs)
All right. Brad, last one.
Ham string contract/relax.
- Ah, yes.
- Do you want to do that on the mat?
- Yeah.
- What happened to our belt?
- I don't know, what happened to our belt?
Did we get it...
- Oh, there it is. - Oh, there.
You get that with the Pete's Choice.
You do get a nice belt.
- Yeah, if you get the Pete's Choice.
But you can use any belt, or you can use...
Sorry about that!
So you can use a rolled sheet.
- Good thing we rehearsed that one.
- Yeah, there we go.
- So if you got a belt, any belt,
if you have a belt that has a loop
then you can have it do this. That's handy dandy.
- Sure.
- You know, those stretch out straps are much better.
- Right, they are.
- But you don't need one.
You can just do this and wrap it around a hand, like this.
So I'm going to keep the knee straight
to isolate the ham strings.
This one, we can go up or down,
whatever you're comfortable with.
Down will give you a little more ham string stretch.
But I'm going to go up, it feels better on my back.
And I'm gonna go up,
and get to the point where you feel a stretch.
Now I'm gonna push my leg like this,
but I'm gonna hold it with this hand.
- Yup, so he's not allowing it to move at all.
- Right. So now I'm doing the contract.
Tighten, tighten, tighten.
And I'm gonna hold that for about five to ten seconds.
And then I'm gonna relax, completely relax.
And go a little bit farther and hold.
And while you do this,
it's really critical that you breathe.
In your nose, out your mouth.
And as you breathe out, that's when I, personally,
think about going up a little farther
and allowing that muscle to stretch.
- Again, I really like this exercise,
because you're also strengthening the ham string
at the same time you're stretching it.
And you're strengthening it in a lengthened position,
which helps prevent injury.
Specifically the centric contraction.
- Right. Exactly.
- It helps prevent, you know,
you get those high ham string tears,
or those mid ham string tears.
And this'll play a small role in helping that.
- Right. I was dealing with that, Bob,
in the last year or two.
- I remember that.
- Yeah. And they seem to be improving,
'cause I'm running now with really no ham string concerns.
- No problems. You were just in a triathlon!
- I'm still afraid to sprint.
- Oh, sure.
- You know, flat out sprint,
because it's gonna go like that, I'm afraid.
And it's like...
- Well, I think you gotta work up to it.
- Yeah, I know. - And you don't do that.
- Well, right. Exactly.
It's either on or off, but you know...
- Yeah, black or white.
- We got another one to do?
No that was five.
- No that's five.
- Most excellent.
- We'll stop at what we promised.
- All right. Be careful with those ham strings,
you know they're gonna make it or break it.
So be nice to 'em, and work on, well, everything here.
- Oh, speaking of which, Brad.
- Oh yeah?
- Our new saying now... - Oh, what?
- Is "Let's help each other."
- Oh, really? Oh absolutely.
- We want our community out there, like in the comments,
- Oh, I thought you meant you and I help each other.
- No. No, no.
Down in the comments below,
when somebody makes a comment,
help 'em out if you know something about it.
- Right.
- We're all in this together. Life is tough.
- And that happens already.
It's nice to see someone say, "Oh, do this." Or "Do that."
Because we just got so many comments, Bob and I,
it's just impossible for us.
- Right. We've got the nicest subscribers anywhere.
- They are wonderful, it's just a blessing.
So be careful and have fun.