♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapist on the internet. ♪
(clapping)
- 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.
- What are you trying to out-shadow me here?
- Well, I wanted to be dynamic
or dramatic or something like that.
I'm going to get into the movie making act.
- Today, we're going to talk about chair lunges
for absolute beginners or seniors.
- Sure.
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- That is nice.
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All right.
So a lot of people say they have a beginner channel
for exercises.
- Yes.
- And you know what many of them lie.
Cause I watched the video and in that like they're advanced.
Like this is for beginners?
- The beginner advanced.
- Yeah.
- Not the beginner beginner.
So this is the beginner.
- This is for an absolute beginner.
You have, you want to start doing lunges
which they, you know, recommend for a lot of people.
- Sure.
- But you've never done it before.
You might be out of shape.
You might be elderly.
You might be little bit handicapped.
I don't know.
- Yeah, you could hurt yourself.
- Right.
- You know, if your balance is off and.
- Yup, lunges are difficult to do.
- You want to do them properly too.
- So when we invented this, chair lunges.
- Chair lunges.
- So, yeah, the first thing is, if you're starting off,
you're going to need your chair.
And I would recommend you actually put a pillow
or a pad on it to start off with.
- Some people may have a chair
that has a cushion sewed right on it, you know.
- Well, I'm, I'm saying the cushion
to raise it up a little bit, Brad.
- Okay, to get it a little higher, sure.
- Yeah, get it a little higher.
So all you're going to do is you're going to get
onto the chair like this.
I'm going to start off doing lunges.
The lunges, you're going to have this leg somewhat down,
this leg kind of a 90 degree angle.
Now you can, you can hold onto the back of the chair.
You can also hold on to a booyah stik.
I don't know if you.
- You could use a cane, you can use another chair here.
- Counter top.
- Yup, something solid.
That going to work.
- You are going to work on,
you want a technique and strength to start off with.
You might also work on range.
I'll show you that in a minute.
But all you're going to do is you're going
to start working like this.
And this is how lunges work.
- Yeah.
- You're not going forward like this
- Getting your knee all stretched over.
- You're going straight down
and this teaches you the absolute correct technique.
- And you could do this.
Bob's got a socks on.
You may want to put your shoes on, it might be more grip
depending on what kind of surface you're on.
- You can see what my back toe is doing,
I'm on my toes there and kinda, on front on my foot.
- You know, if you're on a smooth floor,
I would definitely have shoes on with the grips
instead of socks.
- Now, I can turn around and do the other side.
Now, the first time I would start off
and maybe only do like 5 to 10 the first day.
You don't want to go too crazy.
Cause you don't know how you're gonna react to this.
- Those quad muscles are getting a real good workout.
- And I would not do these everyday either
to start off with.
I would go like every other day or every third day.
- Obviously you need a chair that does not have armrests.
It has be no arms.
- It wants to be pretty stable too.
I mean, this was not that stable, but I don't
want you to tip the chair over here.
- A good, firm kitchen chair.
- So eventually you're going to take away the pad
and then eventually you would take away the chair.
- Sure.
- And however, I'm going to tell you right now
I would not do these with weights.
Some people get dumbbells on each side.
- Well, that's a whole another story, that,
it would be advanced.
- The reason I'm going to say not to do with weights.
Well, I just had on our back pain expert.
- Oh.
- And he was saying that a lot
of people develop SI problems
when they use too heavy of weights.
- So they got weight, a dumbbell in each hand
and they're doing them like this.
And then they get.
- It cause a rotational force on the pelvis.
- So it got twisted, SI joint gets twisted.
I couldn't see that would be uncomfortable.
- Especially with a heavy weight.
Now you can also do these, by the way,
it works on a corner of a bed, Brad.
- Oh.
- But again, do that to have something to hold onto
but you can kind of bounce on the bed though.
But the final thing,
you know, to prepare for this,
you do want to make sure your hip flexors
are stretched out here.
Here the hip flexors are.
It's the same position, really.
You can just go like this and you can stretch way, way back.
And I want you to have good posture
and I could feel the stretch in the hip flexor.
- And you feel stable.
- And I feel stable, exactly.
- Holding onto the chair.
Yeah. This is a great way to stretch your hip flexors.
- And then I want to make sure you have plenty
of ankle dorsiflexion.
That's the pulling the ankle toward you.
Let me grab this.
And Brad's going to show it against the wall
but I'm going to show, you can just take out a towel
or a belt and it get around the forefoot, like this,
and you just pull it towards you and you can do it
with the leg straight and with the knee bent also.
- So we're talking about the wall stretch like this, Bob.
- Yup the wall stretch.
- Toe straight ahead. Not like this.
- Yeah.
- Straight knee, bend knee.
It's nice to do it both.
- Yeah, he's stretching this one.
- Right there, and not this one, that one's free falling.
- All right. There it is.
Pretty simple to do.
It was going to be a short video
but I wanted to be, you know, it is for beginners.
It's a great way to start these.
Give us, give it a try and give us some feedback.
I think you'll like it a lot.
- Enjoy your lunges.
- Yeah.