♪ Bob and Brad ♪
♪ The two most famous Physical Therapists ♪
♪ On the internet ♪
- Hi, folks I'm Bob Schrupp, Physical Therapist.
- And Brad Heineck, Physical Therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about
do these seven stretches every day.
- Seven of them.
- These are stretches for seniors,
actually they could be for everybody but-
- Sure.
- They are really timed and designed for seniors
'cause as you get older Brad, as we know,
things start to tighten up on us.
- I'm not getting older, are you?
- (chuckles) Putting a stop to that.
- Wishful thinking, yeah.
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- Oh, on YouTube.
Yeah, the short one, yeah.
- So the mattress has 700 tiny little mattresses.
It's got air channels; very comfortable.
If you have pain when you're sleeping.
- Well, I think it's comfortable without pain.
- Yeah, that's true.
- Both ways. Yeah, it's a doozy.
All right.
- All right, so the first stretch.
You're gonna hit that one in a second.
- I know.
- We're gonna go ahead...
Oh, I didn't get the ball ready.
You get the chair ready. I'll get the ball ready.
- So this one obviously, we're gonna do in a chair.
You don't have to have a ball,
but there is some big advantages to it.
And a ball like this,
so if you have some grandchildren
or you just have some children,
or go to the neighbors and take theirs.
A soft ball about six or eight inches,
- [Bob] That's kind of ball we used to use for--
- Kickball.
- [Bob] Kickball and also for what's-
- Dodgeball. - [Bob] Dodgeball.
Yeah, I couldn't even remember it. (laughs)
- Yep, so we're gonna go like this.
Hopefully you got good range of motion
so you can place the ball.
You put it wherever it feels comfortable,
or you can move it around.
And you just stretch back over the ball
and breathe deep and relax.
- Yeah, he's stretching his chest
and he's also tucking his chin in at the same time.
So you're stretching everything here.
It's a really good posture one.
- If you wanna do this-
- Yep. - Oh!
- It's an excellent posture one and everybody's
having trouble with their posture pretty much, Brad.
- Yeah, this is just a good generalized stretch
for across the board for most people.
- All right, next one, Brad.
Number two, that was number one. (laughs)
We're gonna go ahead and do a Statue of Liberty stretch.
This is for your shoulder.
Even if you don't have shoulder pain
it's a good maintenance one.
'Cause now look, Brad,
I don't know if I go all the way up, do I?
- No, that's looking pretty good.
- Oh, is it? - Yeah.
- But over time they tend to tighten up.
- And if you can't you can't get up there
then you want to work on this.
- Yeah, if you can't go up, like beyond this,
this is a great stretch for you.
- Sure.
- So you're gonna use,
you can use a broomstick or something like that.
But we use the Booyah Stik
'cause it's got nice rubber tips on it,
it's really got a good grip on it anything.
- Anything where, so if you have it on the floor,
or on a chair, it doesn't slip, that's the primary thing.
And it needs to be about five foot tall,
a little shorter may work.
- Now you can start off,
let's say you can't get the arm up very high up,
you can crawl up the pole and go as far as you can.
And then you're going to lean forward.
Now you don't let the hand slide,
you keep it right where it is,
and that'll stretch that shoulder.
And this works really good for arthritis.
I've had people that started,
they really liked it because they'd start here
and then they come back and they'd be here.
And then eventually they could go on to the chair.
- Sure.
- And you can see the progress.
- And if you wanted to put a piece of tape
on the first day where you start,
and then you can see where you've gone from then
it would be a really good idea.
- But you can see, once you're up here
you can get maximal stretching here.
(exhales)
And according to Dr. Kirsch,
who we've mentioned his book many times,
hanging is good for your shoulder.
And this is a kind of a form of hanging,
'cause you're putting traction on that shoulder.
And she works nice.
- Yep, okay. What's next, Bob?
- All right, next one.
You can actually, also for the shoulder.
This is a good one for McKenzie's,
one of the first exercises they do,
is actually stretch the shoulder back like this.
And it's just, actually if you're doing
a lot of overhead work,
it's good to stop even and stretch it back like that.
- And you don't need a real long stick for this-
- No, no.
- You can use a cane, works just fine.
- You can use a cane,
and you might even be able to grab your arm and do it.
- Or, but like this. - Yep, yep.
There's a lot of ways you can do that one.
- So we're just getting that range of motion that
that shoulder doesn't see often.
- One more shoulder one Brad's going to show the belt.
- Oh, the belt.
- And this works really well with a slippery belt.
- Slippery belt, and it probably is best
if you'd use two people.
Unless you can, if you get the loop around your wrist,
and you're able to get this part over the shoulder,
and then from there on,
that's why I use a slippery belt
so it slips over your shoulder.
And we just simply work on this,
this is that range of motion used to reach back
to get your wallet out of your pocket,
to lace your belt through the loops,
to tuck your shirt in.
If you can't do those things,
this may be a good stretch for you to do.
- Now if, with all these stretches,
if you're really loose in your shoulder
and you don't need stretching, don't do it.
Pick the muscles that are tight on you,
or the joints that are tight on you.
Those are the ones you're gonna do.
- And don't overstretch, don't go into a sharp pain.
Don't use the philosophy, no pain, no gain.
That's not what we want.
We want gentle stretching.
- Just bump into the pain.
So next one, Hip External Rotation.
Quite often, a lot of people start losing that ability
to cross their legs.
And you can again, compare sides.
One might be up like this,
and this one needs to work done.
And the other one might not need a stretch.
- I do this one every day when I put my socks on.
I'll just do this and it's a maintenance stretch.
I have good range of motion, but I want to keep it.
And you don't have to spend five minutes on it
if it's already good.
- No, I do the same thing, Brad.
I wake up in the morning,
I start doing my stretches.
And this is the third stretch I do.
- Third! You get these routines
and it just becomes part of your life.
Just like brushing your teeth.
- Yep. Next one, hip extension.
The best way to do this is kneeling down.
But we'll show you a bed option, too.
So I'm gonna go ahead and uh,
it's always the other way around, isn't it?
- Well, it's a little easier to see.
He's using the pillow just because
it's comfortable on the knee.
- So you're gonna keep good posture
and you're gonna stretch forward like this.
This is a great one for the hip.
I mean it really, if you wanna pick one exercise to do,
stretch for the hip, I'd probably picked this one, Brad.
- Yeah, and like Bob said,
there's probably a lot of seniors
are gonna look at this and say,
"There's no way I can safely get down like that."
And so don't- - Right. Yeah, don't.
- Do the one on the on the bed.
- These muscles tend to tighten up on you as we get older
because we sit a lot.
And so that's why it's very common
to have to need to do this stretch.
Now you're gonna keep your shoulders well on the bed.
Don't fall off the bed.
You're gonna bring the leg off and you're gonna...
This might be enough for you to start off with.
Now you might feel good pulling in there already at that.
If you don't, then you're gonna go ahead
and try grabbing onto this leg and pulling up.
And you can see my leg comes up even a little bit
because it's stretching more.
So if you can't grab here, you can grab here.
And if you have to, you can use a towel
or something to pull it up if you, or that belt.
- Sure.
- To pull it into the right range.
All right, next one Brad is knee extension or flexion.
Why don't you show extension on, oh geez,
I just lost almost my balance!
- Oh my goodness, here you better,
you need to Stik to balance! (laughs)
- Yeah, I need the Stik!
(laughs)
- What's funny is I'm not used to walking around
with the socks on here.
- Oh, yeah.
Oh, so we're doing knee extension?
- Yep, knee extension.
So again, the knee can tighten up on people.
- Yep, so you're gonna use, you can use a stool.
If you have one like this with wheels on it's great.
I realize a lot of people don't have that.
You can use an ottoman,
something you can put your leg on comfortably.
And then just see if you can straighten the knee
all the way straight.
You're not gonna push real hard to get any sharp pain.
If it doesn't, you just gently stretch into it.
And so pressure on, pressure off.
- [Bob] Again, you don't need to do this.
If it's not tight.
If you straighten all the way out,
Brad and I aren't doing this.
- No, my knees go normal.
If one goes good, and the other one's good,
then we're only going to work on-
- [Bob] That one. - The tight one.
And don't overdo it.
10 times would be good enough.
And then come back to it later.
- Why don't you show knee flexion in the chair, Brad,
so you slide your butt forward
and I'll show it in the bed then.
- Sure, so Bob's talking about,
you're gonna slide the butt forward so you can,
for this stretch, get that knee to come up.
And actually this stretches the knee
and it gets the hip flexion.
- [Bob] It gets the hip flexion, too.
- You get two joints at once.
And again, you could test one side of it feels tight
and the other side goes way up to here.
Well, then-
- [Bob] You don't need to do it.
- Yep, work the tight side.
Five to 10 reps.
- And you can also do it lying down.
Same thing, you're stretching the hip,
you're stretching the knee at the same time.
Again, you can use a strap or something
if you have trouble doing this.
- This one you could do coming right out of,
before you get up in bed or if you take a nap
in the middle of the day, go ahead and do that.
- (chuckles) There we go.
All right, the final one is a lot of people's calves
are plantar fascia that gets get tight.
So Brad, did you want to show it against the wall, or?
- Sure, I was just gonna show
that you can just do ankle pumps.
And you see my socks,
I got these little red toesies on there?
That's why I wore 'em today,
so you could see that ankle pump.
- Well, there we go.
(laughs)
And you can also just wake up in the morning,
you can grab the forefoot and grab that and pull it.
You're stretching the calf,
but you're also stretching the plantar fascia.
And a lot of us who get plantar fasciitis,
this can help prevent that by keeping that fascia
stretched out and out of trouble.
Brad's gonna show us the calf stretch.
- Yep, so you can lean up against the wall with your hands
and bring your foot back.
Just make sure the toe is pointed forward
and you don't have your foot rotated out like this.
And then you simply lean forward,
keep the heel on the floor, and you'll feel that stretch.
The heel might come off, kind of work with that.
So I'm gonna feel a stretch.
You can do it with the knee straight; does one muscle.
And then if you bend the knee, it works a different:
The Soleus and the Gastroc, you don't need to know that.
But you'll feel, now it's lower.
Now the stretch is a little higher, closer to the knee.
On and off, 10 times.
Or if you wanna hold it 15-to-30 seconds,
that's a good option.
- Yeah, very common to be develop tightness
in this muscle.
- Oh, yeah. Very common.
- This is one I do everyday, too.
I don't know if you do it, Brad, but-
- Not every day. I've got a routine, Bob.
- All right, I'm glad you do.
(laughs)
I'm glad you do, Brad.
All right, Brad and I can fix just about anything-
- Except for-
- A broken heart. - A broken heart.
Yeah, well, what do we do, huh?
- Yeah, what do we do?
- We're keep working on it. - Yeah, thanks.