- Hi, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- And together we are the most physical therapists
on the internet.
- In our opinion, of course.
- Brad, we got a request from one of our viewers, uh
they were wondering if we could show 'em
some strengthening exercises for the back.
They wanted some really simple ones.
- Sure.
- And so what we thought we'd do, we're gonna start
off with the easy ones and then go to the hard ones.
- Right. - Let's get started.
- These are nice exercises.
You do not need any fancy equipment.
- Nope. - And they're very effective.
- So you're first gonna start off by,
by laying on a pillow lengthwise, you know,
going about from the chest to the pelvis,
go ahead and lay on it, Brad.
- Carpeted floor is the best option.
- Yeah, we're doing this on the bed, but um,
and it's nice to have a roll towel for the head to give
a little support. - There you go.
- All right, the first one we're gonna do
is basically Brad's just gonna put his arms out to the side
palms down.
This way, Brad.
- Oh yeah, that's right.
Sorry, Bob.
- And then you're gonna go ahead and bring him up
and squeeze the shoulders together.
Yep.
Just a real simple one.
- This is a good one for posture as well.
- Why don't you go ahead
and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, Brad.
Hold it.
Down.
- That's pretty hard, Bob.
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
This looks really easy.
It's harder than it looks.
- Oh yeah, this is, uh, effort.
- Keep our surprise.
Okay, next one.
Now we're gonna do alternate arm, alternate leg.
So this, he's gonna go ahead and lift the right arm,
left leg.
And do the 10, Brad.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Now the alternate arm.
- How bout six, Bob?
- All right. You wanna do six.
Usually people count so fast.
It's I-I want six seconds.
- Yeah
- But they count to 10 so fast, it ends up being
- Caution on this one,
If you have a shoulder problem and you can't do that
with shoulder pain, you'll need to, go an option.
- All right.
That's it for on the stomach.
Why don't you go ahead and flip onto your back
right away now.
- Sure.
- Let's flip onto the back,
cause we're gonna stick with some of
the easier ones here yet.
All right, next one.
Knees bent up, Brad.
Both sides and we're just gonna do bridging.
Go ahead and lift up 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Okay. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Relax.
- Okay. - Now up to this point,
these were all fairly easy.
Fairly?
- Yeah. - Okay.
- But they're, they're not easy, easy.
- No, now they're gonna get it harder.
- Okay. - All right.
Now he's gonna go ahead and lift one leg.
You're gonna go ahead and, and get up Brad.
First get up, yep.
And then, and now you're gonna go ahead
and lift up even a little higher.
- Bob that's highest I can go.
- You can lift the leg up.
- Yep. - Good.
- And I'm talking like this, - 2,3,4,5,6,7,8,9,10
- Cause it's work. - Good.
Okay, Now on the other side
- How many repetitions of these Bob?
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
You're always gonna work up to see if you could do 10.
- Sure. - All right?
- Enough for you, Brad?
- No, I'm ready for it, bring it out.
- All right, now go ahead, kneel.
- Okay. I'm strong like bull.
- All right. - Okay.
- Now we're gonna go ahead and do the same
alternate arm, alternate leg.
- Oh yeah.
- So in a kneeling position.
- Make sure your back is straight, not ached down.
- Yep. - And not like that.
- Right, neutral position.
- Are you counting Bob?
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
And reverse. - Okay
- 2, 3, 4, 5, 6, 7, 8, 9, 10.
All right, now we're gonna,
you understand that?
- Now we're gonna get to the really hard stuff.
- Okay.
- You're tough, right?
- Well yes, Bob, bring it on!
- All right, start on your, uh, forearms.
- What, what about, what about Superman?
- Uh, Superman.
Oh, we missed that one, didn't we?
- Okay, down like this? - Yep.
- If you got good shoulders.
- And you could be on the pillow again.
- Yep.
- And go ahead, Brad, show it.
Yep. He's lifting both arms, both legs.
Both arms, both legs.
Usually I like to keep your head down though yet, Brad.
- I'm gonna keep it warm, right?
- All right.
Again, under a, on a pillow would be easier.
- Yeah, a pillow here.
- All right, Brad's gonna be sweating like uh..
- Okay, next?
- All right.
Now we're gonna go ahead, you know, on the forearms.
Remember? - Oh yeah, the planks.
- Oh, these the planks.
These are tough, now.
Now can you do opposite arm, opposite leg?
This is really tough to do.
- Okay. Left arm.
- Good job.
You can see Brad struggling with this.
I have trouble doing these.
Okay,
and now go ahead and get up on, um, same thing, Brad.
Start on the plank.
- Yep.
- And then get up straighten in the arm, bend the arm.
Remember this one? - Okay.
Like that?
- No, one arm, one leg, one at a time.
- Oh.
Wait, what was this one, Bob? This is crazy.
- Here, let me show you.
- Yeah, I never do these, I use the ball at home.
- Yeah and Brad's gonna show you the ball in a second.
This will give him a chance to recover.
So you're like this one arm, second arm.
- Oh.
- And you can reverse it.
- Strong core, strong core.
- Just like that.
- He is strong, like bull.
- All right, Lonnie.
Let's move the table back.
Or do you wanna it out even?
- Out. - Out?
And then Lonnie's gonna throw us a ball.
All right.
- Got it.
- Brad, you wanna maybe brace yourself against the wall
and then do extensions?
- Oh yeah.
- And, and off to the side.
That's you're basically gonna do
it's two of 'em that we already did nut you
use the ball instead. - My feet against the wall.
Cause if you do these, sometimes your feet come up.
- Yeah. - All right.
You can start easy hands here and go up.
And I like to go off to one side and then the other.
As you get, as you get stronger go like this
and that's a quite a bit harder.
- Yeah, this is a great one to do
because you can't really do this without a ball.
- Right - Can you Brad?
I mean, you can't do this in bed.
- And you can start it easier by the ball here.
And then as it get harder and harder,
you bring the ball up closer to your knees
and that's quite a bit harder and I don't like to do it.
- And you can also do the double, right? The-
- Yeah. - Like that.
Yep. That, that might even be a good starting point.
- Yep.
- All right, so there you go.
You got a whole bunch to choose from.
Brad's just spent
and he's still strong.
- I got another, I got another one, Bob!
- Oh wait, he's thinking, he's taking another one.
Oh yeah, there we go.
- And you can do 'em like this.
And then like this.
Oh gosh.
- This guy's full of it, isn't he?
I mean, full of them.
All right, thanks a lot for watching.