♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, Brad is gonna show you the best full-body
10 minute exercise ball program, using a physio ball
or exercise ball,
and you can follow along.
- Right, yeah.
- Let's get started Brad.
- All right, Bob.
- I'm gonna talk about the giveaway at the end of the video.
- Oh, we've got a nice giveaway, I'm gonna actually
use it a little bit.
- [Bob] Okay.
- So once again, it's the beauty of the ball.
If you're new to the ball, and you have not used
it very much, you may have to pause this a little bit,
and practice it.
It's a beginner to moderate level ball exercise,
I would say that.
I've been using the ball for years.
I love it.
It's quiet, so if you're above someone
with all this going on,
you can exercise with the ball
quite quietly.
- [Bob] Very inexpensive, too.
- Very good.
So you've got your ball, I'm not gonna go through
the right size of it, or how hard it should be.
But, I'm assuming you have that.
You're gonna sit on the ball,
we're gonna start out
with seated good posture and
simple arms out like this, and kicks.
That's all.
- [Bob] Sure.
- That's all it's kind of a warm up thing here
- Sure
- Really think about posture though
get the shoulders back,
and it's not quick kicks
and breathe, slow controlled motion you should
feel those quads working
- Little bit unbalanced too right, Brad?
- Oh yeah, you bet a little bit unbalanced,`
were going to do 10 on a leg and I lost
my count here, again 10 minutes I've done this
all by myself it takes me just a little less than
10 minutes and were going to go probably a little
bit longer because I'm talking.
From here, we're going to go down to
this position, arms here and simply do sit ups.
Now, I like this because it really supports the
back and works the stomach.
- Now you should try to go up a little bit more
right? Not so much curling
- Right well, but the neck particularly
- Yeah, right
- Yeah, you can go like this we don't really want
to curl in like that
- Right, you don't want to curl
- Right
- He's keeping the back pretty flat.
- Good. Good point Bob.
Now with this if you want to do some oblique
muscles, feel free
- Same thing again you don't want to curl in
- Right. This is giving me a nice burn already
I like it, Now from here we're going to roll down
into the bridge, now with all ball exercises,
you'll find that you can make the exercise more
intense by where you've positioned.
So, if I do the bridges here it's quiet easy.
If I go way out to here, much harder, and you can
do this one on one leg if your real
looking for a real challenge.
- A real stud-muffin
- Yeah, there you go Bob.
And we're going to finish out with 10 of these
- Now you may find Brad makes this look pretty
easy, but it's actually, it requires some balance
to do that.
- It does. So that's the other beauty of the ball
you work balance and you work core when you're
not even thinking your working core.
Laying on your back is the next one.
Put the ball as you can see
- And this is where brad likes to have shoes on.
- Yup cause you can curl your foot, the rubber
part of your heel and your shoe helps grab the
ball, but you won't have a problem with it,
you'll get the hang of it and just bring it up
as far as you feel comfortable and back down.
This is a nice one for that rectus, abdominous,
you know those abs.
Well how's everyone doing so far?
- Well I should really be doing the "Rocky" thing
and punching you in the stomach
while your doing these.
- Yeah yeah get something to club me there (laughs)
all right, feeling strong like bull everyone?
Okay we're going to move on to the next one.
Now we're going to go out to here, legs straight,
tighten up the stomach muscle and bridge up and
squeeze the butt muscles, the glute muscles
together, tight, everything gets hard, very tight
and relax and go back down. So it's kind of a
plank with motion.
I like it because we're working the glute muscles
and the core muscles.
Again, this is harder than it looks when you
really focus on what you're doing.
- You could actually end up getting some cramping
going on with this couldn't you Brad?
- Well you could
- Not too bad with the legs fully straight
- Yeah not in the hamstrings you won't
that will come in another one though, but we'll
talk about that it's a good point.
Yeah, if you get any cramping we want to avoid
that. Okay and now we're going to walk the ball
back up to here, grab the ball with your legs
again and, arms crossed,
right elbows going to left knee,
and then alternate.
So, I really like this one it's great for my back
personally, and I've got a touchy back so most
people will probably find this good.
- He's keeping the back nice and straight you know,
up against supported against the floor.
- Exactly Bob
- But yet he's getting some obliques in there
cause he's getting the twist in there
- Man this one may take a little
bit of time to get used to.
Okay, now we're going to relax a little bit.
- With any of these, if you do have pain,
you shouldn't do them.
- Right
- I mean, that's always the guide.
Its not no pain is no gain, it's no pain no pain.
- Right unless it's just muscle fatigue pain,
that lactic acid. All right, now we're going to
lay on the ball we're going to work the core on
the back side and we're simply doing extensions.
I'm going off the ball supporting with my hands
perfectly acceptable, if you want more challenge,
cross here and do it. And if you put your body
here and do it, it's much easier as apposed to
rolling up here and do it, it's much harder.
Little things make a big difference with the ball
and that's the beauty of the ball, Bob!
- Yeah, you know Brad has spondylolisthesis but
he's able to do that, that small bit of arching.
- Yup
- He's maintaining some movement in his spine.
- Now we're going to do hips and low back at the
same time. So I just go on my forearms here and
rest my forehead on my hands and we'll do 10 of
these, oh yes, Bob, this is so much fun!
- Yeah that looks like it
- Oh absolutely what more can you do
- Yeah
- All right now this one, can you slide that
chair over for me?
- Sure
- Particularly, right in front of me I gotta use
my hand there, this is a really nice one for
those hip abductors.
Out like this. If you've never used the ball
before it's pretty wobbly
- Sure
- So holding onto something is very advantageous.
Looks like I'm in jail now (laughter)
that's the "brad-itude" of the ball work out.
Now, what I do, you won't be able to do this if
you're new to the ball, I just roll over like
this, and I do this, but otherwise just take your time
- Flip around
- Yup you've got to do both legs cause you know
Wipeout
- You walk like a duck?
- No you walk in circles if you only do one leg.
- Or swim like a duck
- Yup, so make sure you do right and left leg and you'll
feel that muscle burn on your hip there
whoa that's a little wobbly so be careful,
putting your hand down here makes a big
difference as well. Works the balance no matter
what you're doing. All right, next.
Now this one's a nice core and hip flexor
strengthening exercise. The title did say best
full body, we are working the full body here
- Stretching everything
- There we go, and this ones not so bad, get your
hands out wide so you've got a good base and just
pull those knees up, whatever you feel
comfortable with, all the way, hold for a second.
The slower you do it, the better workout you get.
- That's a fairly intense one right, Brad?
- It's not as bad as it look I find but it all
depends on the person I think and how comfortable
you are on the ball.
- And what kind of shape you're in
- Yup. Now this is a nice one, especially for
anybody doing pushups, we're going to walk out,
not too far, just so your hips are there,
and do some simple pushups, just three or four,
then we're gunna walk back. Then we're gunna
walk out, a little further until your knees are
over the ball.
- The farther he walks out, the harder the pushup is.
- Exactly
- And the harder it is on your core.
- Yup and you're going to walk back.
And we're gunna walk forward, all the way to your
feet, depends on your level, stay back at your
knees if this one's to hard, if it's to easy,
go to one leg and ill guarantee you, you can get
it harder if you go on one toe like this. Oooooh
so, that's that. But we're not done yet, there's
more Bob.
- All right
- Okay
Oh this one's a nice one.
Now this is where I do use something under my
knees, a pillow, I'm going a pad, the peach pad,
a good carpet is fine too, if you're really tough
you don't need it but your knees kind of, can
take a little abuse. You're gunna roll out,
and back in, so you're working your lats,
you're working your core, it's just a nice
exercise on the ball
(heavy breathing)
- I've seen at one place where they actually,
after you've done this with your legs spread,
but they put their elbows on and they stir the pot
- Oh that's a good- we could try that
oh yeah
I have another one, or, oh I was going to throw
that one in and I decided not to cause we're
going run overtime.
Okay, now these next two are really great for the
thighs, hamstrings, and quads. First hamstrings,
lay on your back, heels on the ball, lift your
butt up, and simply curl the ball in.
Now this one, if you have a propensity for
hamstring cramp, this may give you a cramp so if
it cramps straighten out that leg, stretch it,
and just skip this one we don't want to experience
cramps, but it's a really nice hamstring exercise.
- You know if you--
- Why did you do this one Brad, it takes awhile
before you start, I mean, I was pretty wobbly on
it at first.
- Yeah
- Again Brad's making these look easy but you'll
find out they can be a bit of a challenge.
- Well there's a lot of core work going on here
just to keep you stable. If you want to go to one
leg that makes a big difference on the intensity.
- Yeah that makes it tough.
- Some of you athletes will want to do that.
Okay, and now were going to finish up
my favorite one, the ball on the wall.
Put it against the wall, waist level,
feet at least one shoulder width apart
I didn't say that right but you know what I mean.
Now we're going to, shoulders back good posture,
squat down so that the thighs are parallel to
the floor, there will be some people, "oh you
should go all the way down," if you want to
bother your back, it hurts your knees,
you can do that. Yup. So I normally would just sit.
- I think this would be a great Dr. Suess little
you know, ball on the wall
- Yeah, and we're going to throw in some posture.
- Sure
- I call them W's,
- That's how I do them.
- There you go W is for Wisconsin, and then we're
going to do 10 of these, you'll feel the quads burn.
- Our winner right Brad?
- Yeah, very good.
Then you do 10, give them a little break,
slap the quads, oh yes, feet together,
V for victory, W for winner, and an upside down V
for I'm not sure what that is, but that way you
work all the back muscles and the trap,
upper trap, mid trap and lower trap,
while you work the legs,
and my quads are starting to burn, hold it for a
nice isometric, that'll really get the burn for
you. People that want the burn, oh
I'm done.
- All right very good, thanks for joining me--
oh the giveaway,
- The giveaway and it's going to cut out for
just a second
- Hold on for this because you're going to want
one of these babies.
- Now if you are new to our channel please take
a second and subscribe to us we provide videos on
how to stay healthy, fit, pain free, and we
upload every day. Go to BobandBrad.com go to the
giveaway section, we're giving away some of
Pete's Choice, it's a balance pad, but it's also
great for sitting on or kneeling on.
- And that's what I used in the video.
- Really high quality foam.
It'll also be on Facebook, Bob and Brad,
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- Yup. Thanks to everybody for watching