♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Howdy folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about seated exercises
for older adults, and we've got the 10 best by Bob and Brad.
- There you go, Bob.
Bob, you know, this time of year especially,
it's January, you're in Wisconsin, Minnesota.
And there's millions of people in your situation.
And if you need a walker or a cane
to keep your balance a lot of times people go out
and they exercise, go for walks outside.
But you can't do that this time of year, so you end up
in the house, and you know that you need some activity.
So we're gonna give you some good seated
safe activities to keep that base.
- Yeah, the last thing we want to do is have a fall.
- Right, right.
- I mean, you know, that often starts
the spiral downward, you know?
- This is also anybody who's, you know,
in a chair for if they're ill or they have a problem.
- Or just de-conditioned you can start off in the chair.
It doesn't have to be someone
who uses a cane or walker necessarily.
- Sure.
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- There you go, even if you're an older adult.
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- All right, Brad, where are we at, let's get started.
- Well, Bob, first thing, obviously
we're gonna do this in a chair.
You know, you're probably gonna have a chair
with armrests, but you can do it either way.
It's also nice for about four or five of these
you'll benefit if you have a stick or a cane.
Or if you happen to have the Booyah Stik
that's a good option as well.
But you certainly need to go out and buy one.
- You know the best thing about the Booyah Stik is?
- What?
- You can say Booyah, I love it.
- Booyah, booyah, I love the booyah.
Okay, the first one we're gonna start, actually,
from the ankles, and we're gonna work up to the neck.
- Okay. - So, good posture.
- Breathe, yes.
- Breathe, take a deep breath in
your nose, exhale out your mouth.
Do that three times just to get
that oxygen moving because we need
that just to keep awake and let things relax.
Don't fall asleep on me.
- Oh, okay, I got you.
- All right, okay, the first one, ankle pumps.
Yep, you can see Bob from that direction,
me from the front, Bob from the profile.
- Brad's doing it two at a time, I'm alternating.
Oh, yeah, there's always options.
- Yep.
- Repetitions, 10 to 20 of them.
- Sure.
- 10 to 20 of these, the other ones more like 10.
Okay, now, again, you may have to hold onto your armrest.
But we want to do some long arc quads
or knee kicks I call them.
Just kicks out, and back down, and out.
And you can alternate right left,
or do 10 on one leg, and do 10 on the other.
One thing I try to avoid is doing them like this.
Bob, can you show them from that angle,
where you put the heel down.
Do it with that leg, though, so they can see.
- Okay.
- You know, we don't want that.
We like to have you come back in, there you go.
That way you get full range of motion
or near full 90 degree range of motion on your knee.
Better for those arthritic joints that way.
- And make sure you're squeezing the quad
a little bit when you get up there.
- Yes, give her a little squeeze.
You can put your hand on that muscle.
- Sure, it gives you feedback.
- Yep, biofeedback, there you go.
Make sure you do both legs.
And the next one, good posture,
bring those knees up as high
as you feel comfortable, and do 10 on a leg.
So if you're counting right left it's gonna be 20.
If you want to do more you're certainly welcome.
If you're just starting, you're having problems
or you have some pain, do the best you can.
- Try to still stay in good posture when you're doing these.
Try not to go like this.
- And if you have the cane or the stick it's kind of nice.
- No, that's what I'm doing right now Brad.
This keeps me in line, keeps me straight.
- Good, now this next one is a really nice one for hip range
of motion, but not everyone is gonna be able to do it.
So if you're not able to do the figure four
that's okay, just do the best you can.
But it's the one where you bring your leg up like this.
And then you're gently going to push.
- Press down like that, yeah.
- One of the reasons I like to do
this is for the hip joint, but also it's functional.
If you can put your socks and shoes on like this,
this is one of those range of motions
that oftentimes gets tight as you get older.
So if you get after it and stay after it
you're gonna be in much better shape.
- If you have a hip replacement
we don't want you doing this one.
- Right, good point Bob, thank you.
- But you certainly can do it with hip arthritis.
And, yeah, what often you can see
is you can compare side to side.
If one side is way up like this compared
to the other side which is down like this
you really need to work on that side that's up higher.
And we always do a pressure on, pressure off,
pressure on, pressure off, while you're breathing.
Again, if you get sharp pain with this don't do it.
It should feel like a good stretch.
All of these should, actually.
Okay, the next one, if you can be away from the backrest.
- Slide a little bit forward on the seat.
- Now you can use a stick or the cane.
And we're just gonna do trunk rotations.
- Posture is really important on this one.
If you're like this you could
actually hurt your back a little bit.
- Sure, yeah.
- You want to be as straight as possible.
And, actually, what I'm doing prior to golf
when I warm up with this, Brad,
I actually give it a little bit of push
on the end to give it a little bit of stretch.
- So, that's what the stick can be helpful
for or the cane, whatever you're using.
There you go, and 10 of those as well.
- So, make sure that you can look behind you.
If you have one of the older vehicles
like I do where you still have to look behind
without the little TV camera, yeah.
- Okay, and the next one, just pull those arms back.
You want to stretch out and work on that posture.
If you have the stick you can just hold it in one hand.
- Sure. - There you go.
Think about squeezing the shoulder blades together.
- And think about making a W even.
You see how we're making a W?
- W, you know, if you're from Wisconsin,
or W for win because we're winning at the stretching.
- I don't remember much winning
this year, the Packer fans here. (laughs)
- Well, yeah, we don't think about that Bob.
We're done with the season. (laughs)
- You're in denial.
Okay, the next one, shoulder flexion.
Getting the shoulders up high like that.
A lot of times your shoulders will get tight.
As you age we want to put that at bay.
- Yeah, usually, Brad, you can
do it a couple different ways.
You can do one shoulder at a time,
or you can do both at the same time.
So, he's got both palms down, and he's going up like that.
Or you can put one palm down, one palm up,
and you're working the shoulder this way.
- Sure.
- Again, it's just a great way.
And Brad is so correct that that loss of shoulder flexion.
It's really rare for me to see
someone elderly that can go all the way up.
- Right.
- It's always interesting when I find those folks.
And they usually look quite young,
and the way it is they got other things going for them.
- Sure, so, we got two or three options with the stick
that will help those shoulders stay loose.
And then, the next thing is the arcs.
Now, this one you do need a stick for.
You could do it without anything,
but we're just gonna go back and forth.
And it's working that trunk.
Now, if you have a cane you go back and forth.
If you have a longer stick or the Booyah
is you can try and touch the floor.
And it just gives you a little feeling
of you're getting where you want to go.
- Feeling of accomplishment.
And you're getting a little bit.
You're working some of the obliques here.
- Yeah.
- You know, a little trunk musculature.
- There you go, I'd call that the core.
- The core, oh, you did, didn't you?
- Come on Liz, wasn't that funny?
Oh, forget that, okay? (laughs)
- There's nobody over there, what are you talking about?
- Okay, and we can't forget the hands.
- Sure.
- You know, you got those stiff fingers.
You know, if you've got arthritis one thing
you really want to do is keep the joint moving
as long as it's not too painful.
But if you get them moving as you do more they loosen up.
And when you do this, also get the wrists too.
So we don't forget the wrists because the wrists
and the fingers all work together to make life happen.
- You gotta throw a little twist
in there too Brad, a little twist like that.
- Oh, yeah, you could go back and forth like this, yes.
- These are fantastic, I always love the feel of that.
- And number 10, but not least, is neck rotation.
Just like these other motions with the shoulders
that inherently gets tighter as we age.
- Yeah, you're gonna see mine
to this direction is a little tight.
I actually worked on this this morning a little bit.
I used the towel this morning, Brad,
and did a little stretching with it.
- And, again, just 10 times.
If you want to put a little overpressure
put your hand on your chin and gently push,
and gently push both directions.
- If you want to help someone. (laughs)
- Oh, Bob, why Bob, why?
And then, of course, when you finish up arms up in the air
and say God, it's good to be alive!
- It's gonna be a great day, how about that?
- There you go, be careful.