♪ Bob and Brad, ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today we're going to talk about the surprising,
best osteoporosis exercises
for stronger legs, hips and spine that you can do at home.
This of course involves a lot of people as they get older.
- Right.
- Their bone density decreases.
- Right.
- And we wanna make sure that you don't end up
with a fracture, so we want to start intensifying
or thickening that bone, right?
- Right, 'cause people will go to the doctor
and they'll have the scan done
and the numbers will come back
and if the doctor says your bone density is getting lower,
your risk for fractures is higher because of that
and they'll give you some advice on diet,
increased calcium and of course they're gonna say,
then you wanna do some exercise as well.
Just recently, as a matter of fact, right now
I'm taking a Continued Ed course,
talking about the most recent
knowledge. - Advances.
- Advances - Yep.
- for exercises and this is what they come up with, Bob.
But before we go any further...
- 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 everyday.
Also, congratulations Brad. - Oh, yes.
- By the time this video goes up,
we will have hit a million.
- A million. - Million.
- Not a bazillion, but a million.
- Subscribers, but if you wanna join us
on other social media platforms,
Instagram and Facebook, BobandBrad,
officialbobandbrad at instagram.
We are giving away stuff starting this Sunday.
I don't know when this video's going up.
From now on, we're gonna do the whole year if we can,
every Sunday give a giveaway.
- Some good beds,
some good exercises. - Mattresses.
Sleep Ovation mattress,
we're gonna be doing one of those again.
- So keep an eye out for that. - Yeah, keep a sharp eye.
- Well, one thing they found out with making sure
that the bone gets the proper exercise
and what does it take?
It takes a certain amount of strain
and what they call that is the Minimal Essential Strain.
This is just some of the terminology
from the studies that they did.
- And how much force is that, Brad?
- This is interesting, I don't know exactly
how they figured this out, but you need one tenth of a force
than it takes to fracture the bone.
- Okay.
- So we don't know how
they came up with that number. - How they calculated that,
I don't know. - But the big thing is,
you need some high impact, if it's safe to do.
- See, they probably don't know this, Brad.
We know this from in our studies in school,
is that Wolf's Law, the more stress you put on a bone,
the more it reacts and it actually becomes thicker
- Stronger. - more denser.
- Right. - So that's Wolf's Law.
- Right, so if you go for a walk,
when your heel strikes, it puts the impact through
and that would qualify for this, so walking is good,
although some people aren't able to walk very far
or in the winter time, like right now, it's 20 below zero
tomorrow morning, - Yeah.
- you know it's not an option.
So what can we do in your house?
So that's what we're gonna talk about.
Okay so, what I'm gonna suggest,
depending on your balance and your level,
I'm gonna assume that maybe your balance isn't the best,
you may be using a walker.
If you're a younger person and you have good balance,
you wanna learn, just hold on for about three minutes
and we're gonna show some advanced techniques.
- Right, exactly. - Okay.
So get something to hold onto, either a cupboard...
We'd use a cupboard here, but then you'd see our backside.
- The cupboards are actually really nice,
because you can kind of grip onto them,
sometimes you can grab underneath them even.
- Or you go by your sink, so you can grab around the sink.
If you've got a good solid, heavy chair,
we've got some good commercial chairs here.
Bob, do you wanna face that way?
- Oh sure. - So they can see
your profile. - Now that you mention it
you many wanna have a chair behind you too.
- Oh, good idea, yeah. - Yeah.
- So if you're doing these,
if your balance is off a little bit,
you can simply sit down, rest and be safe.
So that's the number one thing.
- I'm gonna pull it away on you now though, Brad,
'cause I'll do the exercise to the--
- Good.
So I've got a little mat down there.
- There you go, you can fall over.
- Okay so, the first thing we're gonna do
is just start with some marching, right to left
and you're gonna bring your knees up
if you can, as high as you can, about to waist level.
If you can't get that high, that's fine,
do the best you can and we're gonna do these,
about 10-30 reps, maybe up to 30 seconds, okay?
If that goes good
and you're feeling good, then we're gonna go into squats.
Good tall posture, bring your feet out a little bit wider.
A lot of times, I have people keep their feet in close,
so bring them at least a shoulder-width wide
and then we're just gonna squat down.
You can see Bob showing some good mechanics here.
- Try to stick your butt out back,
because you're trying to not go like this.
It's harder on the knees,
if the knee is going past the front of the foot,
it's better if you just squat down like this,
even if it's real shallow.
- Now be careful if you have sore knees,
I've had this happen in the clinic,
where I'll have someone squat, they go too far
and they get a sharp pain in their knee
and then it's hard to stay up, so be careful.
- That's why it's nice to have the chair,
again, to push back up again.
- Exactly, so just caution, caution.
These are really not getting enough stress,
but it's testing out your strength and your limits.
- Yeah, these aren't doing the one tenth yet.
- No, we are not getting to the force
to stimulate the bone density.
So if that goes well and you're feeling steady,
then we're gonna go to...
We're gonna start out with just kinda...
We're not gonna jump in the air,
although you could if you were steady enough,
but we're just gonna do some little...
- I'm kind of up on my toes a little bit, Brad
and this is causing enough force
to put some stress through the bone.
- Now if you feel comfortable with this,
you can start to go a little faster
and this is gonna get your heart rate up.
The body's working more, so you're gonna get
a little cardiovascular benefits as well.
You may want to start out with 15-30 seconds.
When you get tired or short of breath, you're done,
you're trailing behind, you take a break.
We're not working our cardiovascular,
we're working on bone density.
- Right.
- So up to 30 seconds is a good place to start.
Now if that feels very comfortable
and maybe you have a history of being a jogger
or something of that nature, then you can start slowly,
go right to left, right to left.
Take your time, if it feels good...
And especially you guys out there, don't get cocky.
Oh I can run and you start doing this and down you go,
so be cautious, use good judgment.
And again, 30 seconds.
As you get better, you can go up to a minute,
two or three minutes and that may take you
a few weeks to get to that level.
So caution, caution.
It'll all work out. - Safety comes first,
as always. - Right.
Yeah, you don't wanna strengthen your bones
and have a fall while you're trying to--
- And then break the bone.
- Right, right, exactly.
Now that might be as far as you wanna go,
but maybe you're a little younger
and you wanna get more aggressive,
well then we're gonna show you a couple techniques for that.
Simply, like we said, walking
or if you have a treadmill inside,
if it's too cold to go out running,
like it is here right now.
We've got a nice way to do it, if you have some bands.
You do have to connect them to the wall one way or another,
we use the wall anchor, which we have
and you can go below our video to see
and you can get a hold of these.
- Our Amazon preferred products.
- Yep.
I'm gonna use the anchor up high,
'cause you put three of them here, one here, chest level
and ankle level, but the one up here works good.
You hold it here and this'll help your balance as well,
that's the nice thing about it
and it has a lot of pliability with it,
so it's easy to work with
and you can just start doing some jogging
and if I come in here it's easier.
When I go away from the wall,
I'm not only working that bone density,
but I am getting some core strength I need as well.
- What I like about it, Brad,
you can actually lean slightly forward,
because the bands are holding you, what's making you then,
you're on your toes or forefoot more,
which is less impactful, you're not hitting that high--
- The heel strike. - Heel strike, right.
- Again, you can work in here
and this is definitely getting more aggressive
and getting the heart rate up as well,
so if you are younger, you're really fit and stable
and you wanna work bone density with cardiovascular indoors,
this is a great option. - Yeah, you actually,
when we did the video on this of running indoors,
where you actually had the legs hooked up too to cuffs.
- Right.
- And then he actually did both,
so these got cuffs on them, that you can go ahead
and put around your legs and hook those up to the low one
and you can do all four at the same time then.
- It won't do anything for bone density,
but it'll get your heart rate up
and get you better exercise. - Right, exactly.
- So very good, that's the whole point,
progressing from entry level to more advanced level.
- And remember, we can fix just about anything.
- Except for...
- A broken heart.
- But we're working on it. - Yes we are.
- And we're still in our 50's,
so we've got a few years to get this down pat.
- I would say, (laughs) I don't know what that means.
Thanks.