♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Mike Kenitz, physical therapist, assistant.
- Brad Heineck, physical therapist.
- I have to get assistant out you know,
it's a little harder.
We're the most famous physical therapist team
on the internet.
- In our opinion, of course Mike.
- If you're new to the channel,
please like share, subscribe.
Make sure to check us out in all our social media platforms.
- Before we go any farther,
we must disclaim that Bob has got the day off today.
Today we're happy to have and very well,
just we feel-
- You're building this up. - Appalled.
- Appalled?
- No, I'm just kidding.
We're happy to have Mike with us okay and-
- Check us out on all our social media platforms.
For a 62nd version of us,
check us out on Instagram and Twitter.
You can go to bobandbrad.com and check out
our giveaway for the week.
You can also go to the top of Facebook
it is pinned to the top.
And what is it this week?
- The SleepOvation mattress.
This is a wonderful giveaway.
Both Mike and I sleep on a SleepOvation mattress.
And we absolutely love them,
it's changed our sleeping habits.
- I do, they're great.
We're giving away a mattress and a pillow.
Are we giving away a pillow? - SleepOvation pillow.
- Okay, we are now. - Yes, all right.
So very good.
- Ah, today's video.
Did you already say it?
- Yup.
- Wow, okay. - Fixed, rounded,
hunchback posture.
Change your life in seven minutes per day.
Yes, seven minutes.
- Seven minutes.
- So let's talk about posture, Mike.
- So posture, posture, posture,
poor posture leads to neck pain, back pain,
shoulder pain, everything.
When you're like this, you can't breathe as well.
Your lungs aren't open and you kind of look
like you're not approachable if you're out and about.
If you're kind of looking like this all day,
no one wants to come say hi to you.
So sit up right, look up.
- Definitely changes your life in so many respects.
So how are we gonna do this?
How can we do this in seven minutes per day?
We're gonna show you right now.
It starts in bed, actually.
When you get up in the morning,
you wanna start thinking about it.
Actually before and when you go to bed,
why don't you lay down Mike.
- Okay, I'll lay down.
- When you're lay in bed, lie in bed.
Liz, she gave me that look like you caught it.
If your pillow and our lie on your back,
if your pillow is too thick your head,
this is a thick pillow, we doubled it up.
Some people may do that.
That's gonna start that poor posture,
that a hunchback right there. - Yes.
- Particularly if, now I don't do this,
but Mike, can you attest to this.
- What?
- People in bed with a cell phone?
- Oh, just like this.
- Yes now-
- My girlfriend does this on the couch while the TV's on.
- Or maybe the head up on those.
And you must say something about her posture, right?
Get your head down, it's gonna give you the hunchback.
- You think so, but the girlfriends don't always listen.
- Hope she's not watching.
(laughs)
- No.
- Okay, so change the posture.
Or if you're watching TV in bed,
we don't wanna have that head forward for prolonged time.
Thin pillow, okay.
Now you go through the night with good posture, the bed.
If you have a wore out bed that kind of have the hole
in the middle, that's gonna cause a problem.
If you can't afford a new one-
- Hole in the middle, you mean like a slump?
- Right, exactly.
- If you a hole in your bed,
you really have a problem.
- Well, you never know what happens in some people's bed.
So anyways, let's go on, it's the family show.
If you do have that wore out mattress
and you can't afford one, you can sign up for the giveaway.
You might win the sleep elevation, that's good.
But one thing that Bob and I have said
to our patients over the years,
if you want a cheap solution, and Bob actually did this,
is take a piece of plywood and slip it underneath
the mattress, between the mattress and the box spring.
And that can help firm it up.
And that may give you a quick fix solution.
- Yeah.
- Do you have any other?
- I actually had to foam of a mattress before,
that was my problem.
I couldn't sleep on my back.
So I actually getting the sleep elevation mattress
really helped that, like I could sleep on my back,
that's really great.
- Yep, and actually the same with me,
it feels so much better with my back on that mattress.
So now when you get up in the morning,
we're going to phase two.
Let's talk about what you do before you get out of bed.
Liz, stop, back down. - Before I get out of bed.
- Before yeah, take the pillow, get rid of it.
Now head is back, you can start with some chin tucks.
And I'm gonna show you what Mike is gonna do
from this position
if you were looking down from the ceiling.
- You're doing some chin tucks
we're gonna add in the famous-
- W. - W stretch, okay.
So he's gonna think about pushing his shoulders down
into the mattress, trying to get the hands back
and chin back and take a deep breath each time you do it.
Fill up those lungs.
It's gonna help wake you up, get you stretched out.
It's a good way to start the morning,
getting out of bed.
- (indistinct) if I keep doing these.
- Yeah you gonna--
You're waking up. - Like yeah.
- Five to 10 of those is a great way to get going.
How are you feeling Mike?
- Like I'm awake.
- Yes okay, then you can get out of bed.
- I can get up now.
- All right, now the next thing you can do
is we're going to become very good friends
with the wall for all of these,
most of these stretches.
Simply lean back against the wall,
shoulders back, head touching the wall.
Now, if you've got pretty a slumped a hunchback,
if it's possible,
you can't even get your head to the wall.
So the goal is to see if you can get your head to the ball.
The wall gives you perfect posture,
touching here, here, and here.
- [Mike] Three points of contact and then do some W.
- Ws, the W stands for?
- [Mike] Winning.
- Winning.
- [Mike] You're winning if you're doing these.
- Or Wisconsin.
(laughs)
- [Mike] Wynonna.
Wynonna, whatever.
- Do your Ws and you can do five to 10 of those.
And then the next thing,
this is real easy and you wanna do a,
even a little more aggressive posture, stretches,
do the wall angels.
Now I've got tight shoulders.
- I can't do this very well.
- Let's see how you can do them.
- I am not-
- You gotta tight shoulders too.
That's from doing a lot of bench press.
- There, that's it?
- And down.
- Oh it's hard now.
So my butt's touching the wall.
My shoulder blades are touching the wall.
My head's touching the wall.
Your feet can be out there,
that's for sure. - Yep.
- That'd be really awkward actually.
- Yeah.
- This is hard.
- It is hard, but it really works your postural muscles,
a wakes some up and it gives your body a good indication
to where it's supposed to be, all right.
Now the next thing.
- The next thing to do is when you were looking
at your cell phone, standing or sitting,
don't go like this and stare down into it.
That's just bad posture, bring the phone to you.
Use your little T-Rex arms, bring it here.
Have a nice visual, I have my neck and a neutral spine,
so I'm not too flexed over.
And you also have good posture.
- As well as the computer workstation,
if your screen, you got a particularly a laptop.
- Yeah.
- They're low.
Get that laptop up on some books or a box or go out
and buy actual screen riser, which you can adjust.
- Standing desk any of these things work.
Same with TVs to get your TV at a decent position.
Most people do.
- Nowadays that you can actually put them on the wall.
Back in the old days when they were tubes.
- Yeah, they're on the floor.
Yeah I remember that.
I was a kid, you'd stare the tube box down on the floor.
- Yeah, the old age,
it's quite a thing,
we don't have that age commonality, so this is good.
You know, you can relate to the younger generation.
All right, and the next thing, and last but not least.
- The seated Ws or hallelujahs,
You do the Ws again, just seated position.
If you can't do this,
you can always just squeeze your shoulder blades back.
If you have shoulder issues and you can't bring it up here,
you can just do shoulder squeezes.
And an alternative is the hallelujahs.
- Ah Bob famous hallelujahs.
I was thinking about this
when I was doing this video and I didn't know how
to spell hallelujah, is it hallelujah.
So I Googled it, yeah. - It's kinda hard to spell it.
- And all of a sudden this song came up
and these seven people
were singing the Ali, the Shrek song.
It was wonderful.
I was feeling so good doing the stretch.
- The Shrek song.
- Didn't you ever see the movie Shrek?
- Yeah, I don't remember the song in there.
- Yeah, Liz does, well of course you should watch it again.
- You can also do,
every time your football team scores a touchdown.
Just do the touchdown dance too.
- Yeah, the Packers have really been doing-
- The Vikings don't have so many of those, we won last week.
- Oh good, all right I'm happy to hear that.
So very good, it's always good to have fun
with your exercises.
Get your posture, get your cheer up.
The social life starts to get better.
You can see we're starting to talk have some fun here.
Always better with good posture.
You're gonna get a better job, faster job.
(laughs)
- I got this job just from my posture.
- Yeah well, yeah you think that Bob
would have hired you if he came in looking like this.
- Or slumped over just like this.
Only seven minutes of your day can be all throughout the day
or all at once, choose what you want.
- Once again, let's see how this goes between us.
We can fix just about anything.
- Except for broken hearts.
- But we're working on it.
- Could you fix that in seven minutes?
- Well, yeah, that'd be another story.
But see, now we got someone younger in here.
- At least the posture opens up your thoracic area
and your heart can pump easier.
I don't know, something.
- Yeah, you gave it a shot.
- Yeah. - Take care.
- Bye.
(upbeat music)