♪ 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.
- This is the first time
Brad and I have been in bed together.
This is a family show, hey, wait a minute!
(Brad laughs)
- I can't believe it, Bob.
- Today, Brad, we're gonna talk about
seven stretches in bed that you can do
that'll help you sleep like a baby.
You can actually do these stretches
when you wake up in the morning, too,
but the reason they are gonna help you, hopefully, sleep,
is because if there's any tension in your body
as you go down from your head down to your toes,
you wanna get that tension outta there,
you wanna get more blood flowing to the muscles.
It's just gonna help matters.
It's gonna help you sleep.
- Right, that initial,
release the tension so you can get to sleep.
And while you're sleeping, like you said,
the circulation is incredible
to re-heal all those injured muscles and fatigued muscles,
get that body rejuvenated
for the next day of excitement and fun.
- And the second most important thing to do
is breathe, Brad,
because with people who have trouble sleeping,
quite often they're doing shallow breaths.
They're not taking in that full breath,
which is what helps relax you.
I mean, and that's what's gonna help, you know,
when your mind is racing
and you're taking those short breaths,
you wanna slow down your thinking,
and you wanna slow down your breathing.
So we'll talk about that, too.
- I'm starting to get sleepy already.
- By the way, if you're 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.
And Brad's gonna go get the sign.
Also, if you get a chance,
go over to Facebook and like us,
because all this week,
Brad and I are giving out positive vibes
to those of you who will take the time to like us.
That's Bob and Brad. - And you'll sleep better
as a result.
- And I do wanna mention at this point too, Brad,
sometimes when we have products on here,
like we have one right here, by Sleep Ovation.
Sometimes if you go and click on the link
and you end up buying one of these,
we do get some money from that.
And I wanna mention that so we're forthright about it.
We use that money
to help offset the costs of doing this filming.
And we have to pay for Lonnie,
who's doing the filming, and she's kind of a diva.
She's got diamonds and pearls and gold, right?
- Well, yeah.
- Yeah, she deserves it.
(laughter)
You can hear her laughing.
So anyway, this is a Sleep Ovation.
This has been the only mattress
that Brad and I have endorsed,
'cause we like it, we think it's cool.
And we'll do a video on it so-
- Right, 'cause how it's constructed makes a lotta sense.
It's how they make some real high end wheelchair cushions.
But you'll have to wait for that video,
'cause we've gotta get onto the stretching.
- Or we may have done it already
by the time this one comes up, who knows.
But, so it's Sleep Ovation.
We'll put a link down below.
Okay, Brad's gonna do the stretches,
and I'm gonna talk your way through it here.
So, how 'bout I'm behind the bed like this?
Is this good, Lonnie? - Ah,
You go wherever you want, Bob. - Okay.
- I'm gonna get ready.
- So the first one is,
a lotta times there's a lotta tightness in the chest here,
and so you're just gonna take your hands
behind your neck like this,
and you're gonna spread your elbows out here.
And what I like about this one too, Brad,
it's a great time to do the breathing.
This is a good time to breathe in through the nose,
out through the mouth, really taking some deep breaths.
And why you have deep breaths,
and he's lettin' the belly expand,
he's doing some diaphragmatic breathing here.
But when he takes in the deep breath
he's also blowing out for quite a while too.
And then blows out. (exhaling)
And sometimes we even have people
hold their breath a little bit,
but let's not just,
we'll do breathing in, breathing out,
since we're stretching.
- I just wanna mention, there's gonna be people,
particularly some older people,
that have shoulder problems,
that maybe they're not able to get their hands up like this.
You know, do what you can
to get your arms up and get the shoulders back.
- All right, next one we're gonna do, Brad,
you're actually gonna put your arms up overhead like this.
Yep, and you're gonna turn your fists,
and you're gonna spread it out like this.
And just you're gonna feel some stretching when you do that.
And it's just a great little stretch to do.
I love this one.
I think this is a great one to do
at the computer all the time too,
because it just stretches out those muscles
that are overworking when you're typing away.
- Right, it's a nice one.
You know, we do that one to help minimize
and prevent tennis elbow. - Tennis elbow.
- Sure, you bet.
- So anyway, we're doing this stretch,
stretching out like this.
We'll pick up where we were at.
All right, next one,
and you can do it, like, five times.
You can do these rapidly,
so you can, you know, get to sleep.
Next one, you're gonna rotate the head
all the way to the right.
And then you're gonna rotate the head
all the way to the left.
Brad, do you know your right from the left, by the way?
- Well, my right, your left,
your left, my right.
One thing that's important, though,
make sure you don't have
a real thick pillow keeping your head up.
You should have a thin pillow,
so your head is like this.
- Yeah, you don't wanna be like this
and then turning your head.
So if you have two pillows,
just go down to one while you're doing the stretch.
All right, next one, Brad.
This is a great one for hips and back.
It's just trunk rotations.
And we have almost all of our back patients do this one,
'cause it's a great way to get some movement in the back
without putting stress on it.
And you can actually go way over to the end.
And you can even even flip the foot over like this, Brad,
if you wanna stretch it even a little bit more.
- Don't fall off the bed, though.
But no, yeah, that gets a little more aggressive.
Some people will be able to do that,
some, it might be too much.
It should feel comfortable.
- Yeah, it's fine if you just wanna do
the gentle stretching back and forth.
You don't have to go it and do the end range stretch
if you don't want to.
- And again, think about the breathing.
You're relaxed, you're sinking into the mattress.
Everything is becoming relaxed.
I'm ready to fall asleep, Bob.
- All right, next one, Brad, piriformis stretch.
So you're gonna ahead,
and he's gonna actually pull the knee
up to the opposite shoulder.
That's kinda stretching the buttock muscles a little bit.
And it's just a great way to relax that,
get all that tension in your behind.
(both chuckle) - The buttocks, yes.
- Or whatever.
Okay, next one, Brad.
You're gonna actually just grab right underneath your knee
and do a hamstring stretch here.
So, yep.
Gonna pull up,
and then go ahead and bring your leg up as far as you can.
- Yep, I'm a little tight there today, Bob, on this leg.
Now, some people may have a hard time,
because their arm length and body shape,
to grab under here.
You can do the best that you can.
But to get there, you could take-
- Well, you could do the towel.
- A towel, yep.
- You could leave a towel by the bed-
- To wrap around there and hold that, yeah.
And you can do a little ankle pump up there.
- Well, that's the final one, Brad.
You're jumping ahead!
- Well, I like to ankle pump
while I'm hamstringing, you know?
- You could do that, or you can actually finish up by,
yeah, you're doing both hamstrings.
- Oh, see, this one's more flexible.
- You are more flexible on that one.
- I need to work on my left hamstring.
- I can see that. - Yep.
- So then you're gonna finish by
just doing some of the ankle pumps here.
That's good, by the way,
if you're having trouble with cramping
in your calves at night, that's a great one to do.
- Make sure you emphasize pulling your toes up.
Not so much down,
but up this way is gonna help that cramping.
- Yeah, you feel the stretch in the calf
while you're doing this.
So, very simple exercises.
And once you get into a routine,
you know, you do like five in each direction.
And it only takes a couple minutes,
but it's gonna help you relax and help you sleep.
'Cause there's nothing worse than not having your sleep,
right Brad? - Precisely, Bob.
And that breathing, you know,
when you get done with that, take a few breaths.
You'll be just ready to, you know, just take a nap.
- All right, we'll see you in your dreams.
Or your nightmares. (Brad laughs)