♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Anyway we're the most famous
physical therapists on the internet.
- In our opinion of course Bob.
- Are you embarrassed by your posture?
Fix it now with seven simple exercises.
- There you go.
- Plus we're gonna do a giveaway Brad
but we're not gonna announce the giveaway until the end.
- The end.
- Just to keep you going here we gonna...
But if you are new to our channel
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain free
and we upload everyday.
And yes if you wanna see what the giveaway is before,
you can cheat, - Wow.
you can go to bobandbrad.com, go to the giveaway section.
It'll be also pinned on Facebook to the top of the page.
Join us at Twitter, Instagram or TikTok
if you want a 60 second version of the program.
So for this posture program,
you gonna need either the booyah stik,
which I know many of you complain about the price of it.
I wanna just say Brad and I
hardly make any money on this at all.
We make six dollars total. - Right.
- I think we need to say that Brad
'cause they're expensive and it's...
It just takes a lot to mail it and--
- Shipping and everyone takes a cut but--
- Yeah but I have no problem with you
just grabbing a broomstick.
Take the pan off of it, the dustpan off of it.
You can take the head off of it too if you want.
- There you go.
- And you'll be all ready to go.
That's a little colored. - Yeah, that's a...
I like that polka dots Bob.
- All right let's start Brad now exercise number one.
And again, we're gonna work on posture.
You gotta reach overhead
and then you just lower the bar
and you gonna squeeze your shoulder blades together
while you're doing it.
- Do not let your head go forward though
because we're not...
That would be going against what we're working towards.
- Yeah were not having you go like this.
- Right.
- We want you to...
This is gonna stretch the pecs,
and plus it's strengthening a lot
of the muscles around the shoulder blades,
which is what we want.
- If you have tight shoulders
and you having a hard time getting it back there,
slide your arms out a little wider
and that should help.
And if you can't get back there
because of your really tight shoulders,
well you'll just have to work out the best you can.
- Yeah, you just have to start working it up here a bit
and eventually - Yeah, exactly.
- Work your way down.
- And how many repetitions?
- I'd say at least 10.
- Yep, that's a good number. - Let's stick with 10 today.
- Okay Brad, next one armpit.
So you're gonna put it into your armpit like this.
Yeah, you're--
- Way up higher, yeah?
- Way up high and then you're gonna do
a chin tuck at the same time
while you're stretching it.
So it's getting up that upper back.
- Yeah.
- And you do a chin tuck at the same time.
- And when you get it up,
it actually pulls your shoulders back.
So you're stretching that...
- Right.
- It does three different things.
Your neck, your shoulders and your pecs.
- So make sure again, you're not going like this.
- Yeah right.
- You're chin tucking.
- Yep, that's a good point Bob.
- All right then we're gonna move down a little bit
and keep it in the arm pit,
and now you can hit more of the mid back.
And oh my back just cracked there.
- Oh yeah, that's, I like...
Actually I kind of work it up
and down just cause it feels good.
- Sure.
- But that may not be good for the...
It's not gonna help the posture.
- Basically we're working right down the spine Brad.
to go ahead and work the spine.
You can do like five to 10 reps there,
then we get to the low back.
Well no, now we're gonna go to the low back,
which we're actually gonna do...
Grab like this Brad.
- Okay, so we're gonna grab it,
so the palms would be,
when you open your hand,
- Palms will face forward.
- Right.
- And then we're gonna go and bring it
into extension like this
while you're standing in good posture.
- And we're gonna squeeze the shoulder blades.
- Yeah squeezing the shoulder blades again.
- Behind you back to the center.
- Going at the shoulder blades
at a little bit different angle now.
We first went up above,
and now we're going down below.
- Alright.
So working different postural muscles
that covers everything.
- Exactly Brad I couldn't say it better myself.
- If you do palms out, it's not as comfortable.
So you'll feel that.
- Oh, I didn't even think about that yeah.
Okay alright.
Then we're gonna go to the low back Brad.
Oh no that's the one we just did.
We're gonna go moving on, prone.
- Ah.
- So now this we could do on the floor,
in your bed, however,
a couple pillows tends to help out.
So I'm just giving myself some room for my face,
'cause I don't wanna be like this.
So you're gonna work on doing these.
Two, three, four, five, six, seven, eight, nine, 10.
One, two, three, four, five, six, seven, eight, nine, 10.
This one's a great posture muscle Brad.
You may want to put something,
a little pillow or a towel roll under your forehead
if your neck is getting sore.
- Sure.
- But I looked at it Brad, I'm strengthening the neck too.
- Yep, that's a good point.
(laughing)
- All depends on how,
- Don't need it.
- If you do have neck pain with it
then you may wanna do that.
- Right.
- If you're older or injured or something of that nature.
- And if you're ever trying
to build up some tolerance to it,
'cause initially your neck may not be strong enough
and then eventually it will build up to it
and it can tolerate it.
- This is one of those that's a lot harder than it looks.
When you actually do it, you'll feel these muscles.
- It's a great one.
Yeah it's a great one.
So then we're just gonna go right to this one Brad
and we're gonna go...
Again, we're going at it at a little different angle.
We're doing some weight bearing against weight,
against gravity is what I'm trying to say.
- So when you open your hands,
if you would then the palms
are actually facing down towards the floor.
He's working these scapular muscles
and you do it well with the stick.
It kind of forces those muscles to engage.
So you don't have to think about it so much.
- I'm really surprised how my muscles
are starting to fatigue here Brad. (laughing)
- Yeah yep, it's a good exercise.
- Yeah.
- You can see what Bob was doing.
He's moving his hands.
- Yeah I'm moving it up
just to give me a little bit of variety here.
- So you're out and move them in and--
- Wow, I'm serious.
- Yes, of course.
- I mean I work on these muscles all the time
and I became a bit fatigued there so.
- You're working in front of the camera
so you're under stress.
- So that was the seventh Brad,
now we're gonna show a bonus one
We're gonna shoot posture squats.
And we gonna show two different ways to do this.
- I do like these.
- Yeah, once you show the one way Brad first.
which you're basically you're trying to align your spine.
- So and this works really well with the booyah stick,
so you can see it,
but I have it right down my back top hand.
You could go either hand up.
Top hand, palm is forward,
the bottom hand palm is away from your butt.
So like this,
grab it and then I'm gonna touch my head to the stick.
- It's got three points of contact head, mid back,
and then he's gonna put one on the pelvis there.
- Like that.
So I don't want this, I don't want this.
We're gonna keep it like it's glued to the stick.
And we're gonna stay like that.
And when you do your squats,
get your feet out a little wider.
- Right.
- There you go, good job Mike, thanks for that.
- It'll be easier.
- Zoom and we're gonna go down like this.
Now my toes naturally point out more.
So if you see that you may not do that.
That's just me.
That's the way my body's made.
And I'm gonna squat down
and this is, it depends on your balance.
If you feel tippy, don't go so far down it'll improve.
Otherwise, and I like to do 10 of these,
but you can do more.
- Sure and then once you feel like
you don't need the guide anymore,
like you feel like you're able to keep the back straight.
I actually liked to go overheads like this
and then do squats.
Like this.
'Cause it's making these muscles really work.
In fact, I do two sets of 20 of these each day
and a lot of times I should say two sets of 30
and a lot of times after 20,
I have to go down and take a little bit of break.
And I do it different ways Brad,
sometimes I keep the arms overhead
and sometimes I go like this.
- Sure yep, some movement. - Some variety, yeah.
- You probably feel that in your quads,
- I feel in the quads and buttock but--
- So you're burning some calories as well.
- But you're feeling it really in here.
And I think the Navy SEALs,
aren't they the ones that have to do endurance things
where they hold a log together all together?
Have you heard of that, have you seen it?
- I've seen it on TV, I imagine it's true.
I haven't talked to one yet (laughs).
- I'm seeing them where they were all in a line
holding a log above their head.
And like one person can't give up
because they'll all go down.
- Oh yeah teamwork thing.
- Teamwork thing yeah so
you have a lot of a pressure to maintain it so.
Alright, you made it through.
As you can see,
these posture exercises don't take that long.
We took a little longer 'cause we were explaining.
But we also wanna talk about our giveaway,
which is
the booyah stik Brad!
(laughing)
- Oh, I went to go get another one.
- Yeah, there we go.
So you got a chance,
I think we're giving away a couple of them.
Just go to the again bobandbrad.com,
go to the giveaway section,
and you just sign up for the contest.
We'll ask for your email so we can contact you.
And one of the reasons we contact you with the email
is because we tried it before doing giveaways
and we didn't get their email
and we couldn't get ahold of people.
- Right, we asked from the giveaway and we can't--
- Oh yeah,
- Find out how to contact--
- We at one time we had a mattress we were giving away.
And we couldn't get ahold of the person.
We were like, we're sorry,
but if you don't get back to us,
we're giving it to somebody else.
So and then we can contact you with email
as far as who won and some offers
that we'll have in future so...
Anything else Brad, we can fix just about anything.
- Except for.
- A broken heart. - Exactly Bob.
- But we're working on it.
- Take care. - Bye bye.