- Follow along
to this everyday warm up morning stretching routine.
It's five minutes and you can do it
from the comfort of your own bed.
- Absolutely. I'm excited to get on this one.
Five minutes.
Some are more difficult.
Some are easier.
You're gonna find out.
♪Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet ♪
All right.
Now, I get to be the timer.
This is kind of one of those videos that
Bob made this one up.
Mike's gonna do it for Bob.
Bob busy, He'll be back next time.
20 seconds each side.
- Yes.
- I get to be the timer.
You get to do the work.
Some of these stretches like I mentioned
are a little more advanced
so, if they don't fit into your realm
then just skip it and do the other ones.
They're gonna work well,
you can do 'em on your bed or on the floor.
- Yes, Feel free to modify any of them to your needs,
if you need to add a stretching strap
or a bed sheet of sorts to get these stretches in
go ahead and try that as well.
- Right
I would do these before breakfast.
- No, okay.
- All right, here we go.
Okay.
The first stretch we're gonna call it
the Hamstring 90/90 Stretch lying on your back.
Go ahead, Mike start it.
There's an 90 degree bend in this hip
and in the knee
but he is gonna straight it up.
Feel the stretch.
Now, you can use a belt
instead of reaching behind your legs.
Some people prefer that that are more comfortable
and we're gonna hold it for 20 seconds.
I did not start the clock Mike.
So, why don't you put that leg down?
We'll show 'em on the other one
and I'll do 20 seconds on this leg.
- We're switching it.
Brad's gonna run the timer
and I will grab it with the stretch strap here.
- Go.
- And I'm gonna go up again, just like this.
As you can see my hamstrings are kind of tight
and I'm shaking right now.
- You are tight Mike for a youngster.
- I have tight hamstrings.
- So with all these remember to relax and breathe
cause it's gonna make a tremendous difference
on how well the stretch goes.
- You can always break out of if you need to.
- Yep.
19 seconds 20 and relax.
Let's go to number two.
- Okay.
- All right.
Number two we're doing the Figure 4 Stretch
lying down and Mike is showing the mechanics.
- Well, just like this for beginners,
if you can't lift up
try to bring this leg up towards your chest.
If you want a little bit more,
you pushed out on this knee
and you'll really feel it down here.
- Now there's gonna be a number of people
that are tighter that
you're probably gonna just go to here and maybe do that.
That's the way I do it.
- Yes, you can even stretch just like this as well.
- I'm yeah.
You're much more flexible this way with your hamstrings.
20 seconds, do the other leg.
- Yeah, we're gonna swap this time.
I'm gonna use a stretch strap.
You can also use a belt if you have one
and you just kind of pull up on this leg, if you want.
And then you can just push down here.
Gives a little assistance
if you have trouble reaching down
or you can just pull this way too as well.
I'm feeling it this way as well.
- Now the stretch strap comes in really handy
if you have a problem with a grip
or maybe arthritic hands because
there you don't have to use your hands.
It simply goes on your wrist.
- If you're on the floor instead--
- 20 seconds.
- Put this foot up on a wall
and push that way.
- Oh, yeah.
That's a good idea, Mike.
Let's go to the next one.
- Okay.
- All right.
The next one, I call this,
the "Supine Clamshell Stretch."
Good for the abductors,
the hips.
Go ahead, Mike.
- So, I'm using my hands first.
If you can reach as far and you just kind of pull up
you can either cross your ankles
or you can just put the soles of your feet touching.
That's a little awkward to me.
I actually would rather prefer a strap.
You can use a bed sheet, a belt, a stretch strap
whatever you have at home and just hold it like this.
You can even use your elbows.
Get in there a little more aggressively.
Just feel what's tight in.
What way needs to be stretched.
You can put feet more down
or feet more up.
- 20 seconds is up.
This is exactly how I do it.
I love this stretch.
I feel so good after this.
All right, let's go to the next one.
Okay. Number five.
It's gonna be the Pigeon Pose.
We're kinda using this
from some of the yoga people.
Hope they don't mind.
Go ahead.
- So you wanna pull this leg
through whichever leg you wanna do
and you're gonna kind of sit down into it
and this leg is gonna be straight
and get as good posture as you can.
While you're here
you can work this leg around a different positions.
You can also kind of noodle your hip.
So right now I'm kind of rocking side to side.
- Hold on Mike, before we go any farther.
Do not do this on your bed
I think this one should be done on a carpeted floor
cause we don't want to have anybody falling off the bed.
- And I won't do this if you had a hip replacement.
- Absolutely, good point.
Thank you Mike.
- But yes, you have to have some mobility for this one.
It's a little more advanced than the other one.
- You gonna do the other leg?
- Yeah.
- Okay. Go ahead.
- Here.
- We're we're a little over time, but that's all right.
- we're gonna switch.
Bring this one in.
You're gonna rotate the hip outward like that.
And then I'm gonna bring this leg up
and just kind of noodle around
and oh, this one feels a little tighter
than my other side.
- Yeah boy, your right hip is tighter.
Can you get your shoulders up?
Oh, there we go.
- I can this way if you want.
Yeah, just kinda get different positions.
See what's the optimal area for you
where you feel it the most.
- This one is a little more advanced, I would say.
So you don't have to do it
if you feel like you're getting--
- Do I look like a pigeon?
- You look like a yeah you're posing.
- Maybe a dog.
- Okay. That's good.
All right, this next one is gonna be done on the floor.
You could try on your bed, but the floor's much better.
Carpeted floor.
It's called the 90/90 position.
Go ahead Mike.
- So I'm gonna bring my left leg back here
and I'm gonna bring the right leg bending
in the same direction.
And you're gonna try to sit-up as much as you can.
You're gonna feel it stretching in your hips a lot.
- So the 90/90 comes from
there's a 90 degree bend in the knee here.
And the knee here.
Actually makes it a little more than 90.
I can't do this one because it hurts my back.
So any of these that create pain in any joint
any part of your body should avoid 'em.
Only do stretches that feel like
they're stretching good.
- Yes. We're 20 seconds in.
- Yep. Exactly.
- And we're gonna switch sides
do the same thing on the other side.
If you're tight, you'll notice like you probably
lean out more and then try to come up as center as you can.
I need my hand to hold like, I guess I can hold
but it's a little awkward.
You're supposed to stretch,
not strengthen this way.
- So when I go up straight, like like Mike mentioned
that's where my back hurts in a bad ways.
So that's why I just don't even touch this one.
- Yeah.
If if anythings really bother you
just don't do 'em there's no need.
- Time.
- Oh good.
- All right.
And the next one is our notorious Cat Camel.
- Yes. This is not a static stretch.
This is kind of a moving stretch.
So we're gonna be going through both motions.
So first, we're gonna go to the cat.
So I'm arching my back, like I'm an angry cat
and then I'm gonna go down like a camel that has two humps.
Apparently, there are camels that have one hump.
We did learn this the other day.
- Yeah. And once again,
Bob and I are always confused on who's the cat.
What's the camel, but we don't worry about it.
This is an excellent exercise.
Dr. Stewart McGill highly recommends this one
for back range of motion.
How you doing Mike?
- Good.
This is great for the spine.
I actually like this one a lot.
- Yeah. It's it's very nice.
- Where are we at?
Timewise.
- Oh, 38 seconds.
- Oh, geez.
- I don't think I, I think I didn't stop the timer
and it wasn't that long.
Don't worry.
You could do that one longer than 20 seconds.
It's gonna be fine.
Let's go to the next one.
And the next one.
Sideline Quadriceps Stretch.
Go ahead Mike.
- So, just grab your ankle and you're just gonna pull back.
You can do this standing too, if you're not in bed
but, it's just a nice easy stretch.
Obviously, the more you pull back,
the more you'll feel in your hip flexor
a little bit too but--
- I like doing this one standing up
just like this before I run.
- Yeah, this feels like more of a balance activity
on my side if I'm being honest.
- Okay, good.
20 seconds.
Let's do the other side.
- I'm gonna roll over
so you can see from the other angle, same thing.
It's like, stay straight,
grab this with my ankle hand and just pull up.
You can use a belt too
or stretch strapper, bed sheet for this
if you're unable to reach that far.
- All Right, so you wrap it around the leg.
Actually with a belt I make
a little lasso in there and go like that.
That works that works really good.
- Don't Pull me off the bed.
- Yeah. Be careful.
Oh, 20 seconds is up now.
Nice work.
- Okay. Next one.
- All right.
The last one coming up.
It's exciting.
And number nine.
- Number nine.
We are not, Brad lied.
It's not the last one we're gonna do,
Bob calls it the "Michael Phelps."
I did these in football before he was a name.
So, I don't know why he calls it
"The Michael Phelps."
- Well, a lot of swimmers are standing up
before they jump in.
Relax the hands.
Breathe and just--
- It's just some arm swings.
Give yourself a hug.
Get some nice range of motion.
It's not too hard.
Are you timing us?
- Nope.
- It's like the zero seconds.
- Don't worry about it.
20 seconds 30 seconds.
It's all the same.
Go until your heart desires.
That's good enough.
- Okay, heart desired 20 seconds there.
- And now we're going to the last one.
Okay, and the last one is gonna be
the important Calf Muscles.
Oh, by the way, we're gonna talk about
the giveaway at the end of the video.
So hang on for that too.
It relates to this.
- So I'm just stretching my calf.
You can do it on the edge of the bed.
You can also do it on the wall like Brad is doing.
You wanna keep your back leg straight.
That is the one that's stretching.
If you wanna get a little more soleus
a different calf muscle, slightly bend your knee
and keep your heel on the ground.
And you will feel it in a different spot.
- Did you say it's the back leg that's getting stretched.
The front one is just hanging out there.
- Yep. Just like that.
Some people even go hook their other leg around like this.
It's kind of a little different.
- Oh, yeah.
It looks cute too.
- Kinda like a Ballerina movie.
- I feel dainty.
- Bring out the (indistinct)
- Someone's gonna get mad.
Holler at me for that.
- Oh, I feel boy.
I ankle mobility.
I think that's 20 seconds.
You weren't even timing this time.
- No, I wasn't.
I think that is another one that you don't need the time
but make sure longer is probably better than shorter.
I do wanna mention our giveaway.
It is a nice one.
It's our foot massager.
And it's remote controlled,
you put your feet in there.
Bob uses one of these ever every night.
I like it, but it's not for me.
But if you like your foot massage, it compresses.
If you have swelling, it gets the circulation going.
Little fingers are massaging the bottom of your feet.
It does feel good.
I gotta admit.
So sign up,
go to bobandbrad.com
give away section, go to there.
Click it'll tell you how to enter it.
And you can have much fun waiting for the results.
- Should say we have two variations.
This is a newer model with the remote control.
The other one does not have a remote.
- Say no more.
Good luck.