- Bob and Brad,
the two most famous physical therapists
on the internet.
- Hi folks,
I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- And we're the one of the most famous physical therapists
on the internet
- In our opinion of course, Bob.
- Three worst exercises, never do save your body,
I suppose the Germans would say three verst exercises.
I, I don't know.
- Well, maybe we can maybe we can
get some people commenting from Germany.
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- There you go.
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and we have an exciting five weeks coming up here.
We we're having giveaway Sunday.
This is on Bob and Brad.
- Hmm.
- So what happens is the contest,
a giveaway contest, give,
starts on Sunday, runs till the next Sunday.
And this week we're gonna be giving
away a Sleep Ovation mattress.
- That's worth over a grand, isn't it?
- Oh yeah.
- 1000 do. Yeah, and we, they're great.
I sleep on one every night.
- So do I.
- And love it.
- I love it. And by the way,
if you wanna order one right away, you can
and they will actually reimburse you
if you end up winning the contest.
- Oh really?
- Yeah. Yeah.
They're they're a great company.
- Yeah.
- All right.
So Brad, what are these three exercises?
- Well, Bob, you know, we've done a similar video
to this in the past and on as therapists,
we're thinking about how to keep your body healthy,
safe, not just for now until next end of the season
- A long period of time.
- Yeah. The end of the season for us is your whole life.
So we're looking at keeping you healthy
and safe for a lifetime.
- You're really only given one body.
- Right?
- So you wanna take care of it. If you only had one car
and I mean, you'd take care of that thing.
You would Polish it.
You would make sure it's got its
- I would change oil.
I don't care about polishing so much
- Change the oil
- But yeah, we gotta polish it.
Yes. Anyways.
So keep carry your back, and your body.
And I'm thinking about the back because,
now the reason this really tripped my
trigger to do this is 'cause I was looking through
some videos and as well as when I'm at the, I
I go to the YMCA,
I see people doing exercise and I'm thinking
that's probably not the best thing can do for your back.
So here's the,
- Did you ever go up and talk to him?
- No, I don't.
- I don't either.
I'm not, I don't feel like I it's my place.
- Right. I do, I did have a patient recently,
he was 57, 58 years old,
played college football, did a lot of weight
lifting when he was younger and he got orders
to come to see me by his chiropractor to say,
show this man how to do exercises
that do not tear his body apart.
- Sure.
- And he says, I just can't.
I just wanna get into retirement and still move.
- Right.
- And so I showed him how to,
I rearranged all his exercises.
So he could do them
without damaging his back and shoulders anymore.
- It's important thing.
- And he was grateful.
- Yeah. Great.
- So, okay.
This is, I, I just saw this one
and Bob you can talk a little bit about this too,
but reverse flies, very good exercise for the shoulders.
- [Bob] Right.
- Promotes good posture
but not when you're doing it this way.
If you take dumbbells and you sit
down and this is how I saw them done.
Lean forward like this
and you're doing the right motion with the shoulders.
- [Bob] Look at his back.
How rounded out it is here.
You are putting a tremendous amount
of stress on the low back.
And even in the mid back a little bit Brad,
- Sure
- [Bob] Because you're getting that rounded out
position there.
- Right?
- [Bob] Man, I hate to do these
if you were osteoporotic, I mean, that's
this is often where people get compression fractures.
The, the, the bone of the, the, the vertebrae
of the thoracic area,
- Which is,
- [Bob] Actually hinges.
- Typically women over 50,
- [Bob] Right.
- Are more often they have that.
So if you fit in that population,
take this one off your list of exercises.
There's better ways to do this.
So, and again now this one,
- My back hurts just watching your Brad.
- and the next exercise, science clearly shows
just really increases a pressure on your disc.
That's Nockingson Study.
- Yeah.
It was done early in the sixties or seventies
and they reviewed the study
with more advanced equipment later on.
And they came, come up with the same findings.
This really increases disc pressure
which gives you a more risk for herniated disc.
So scratch that one off your list.
Number two is a similar one.
This one, also the Nockingson studies
show a very high risk and a high,
a much higher pressure on your disc.
- On your low, again, the lower
especially the lower lumbar area.
- Right? Precisely.
So you wanna do this one Bob?
- which one we do,
- The V one Bob.
- Oh no, you'll do that one.
- I thought you
- We decided he wasn't gonna do this before the video.
I was just give him a hard time.
I, I never do this one, obviously
because
It's not good for your back.
- [Bob] It's a lot of variations of people
that do with this.
- And, and yes, I agree.
A hundred percent.
It really works your abs.
- It does.
- [Bob] It literally puts pressure on your back
- But there's a lot of other options.
Unfortunately, you don't have time to go
through all of 'them in this video
but we have other videos that do address that.
And that's, I call it the V sit-up.
It's where you lift up your legs
and your trunk like this,
- Yeah.
- At the same time.
And it gives you a V shape,
really working those abs, great deal for abs.
- And a lot of people, some people even stay in this
in this position, Brad, and then start doing,
- Yeah, to get,
- The variations of it
- To get the oblique.
- Right.
- Good idea.
But I'm not very good at them, it's embarrassing.
- Nockingson Actually had a picture
of a person in that position.
- Right.
- And, and it was
the stresses were greatly enhanced in the low back.
- Right, right.
- With that position.
- And you feel it too, don't you?
I, I feel it
- Yeah, you know, it's, it's definitely in there.
Well, one way or another, we need to find other options
if you wanna make your back last way into those years.
And so you got a retirement that you can really
be active in it, which is one of my goals.
- Now, if you're a little bit strange
and you wanna hurt your back.
- Yeah.
- There you go.
That's one of the ways you're gonna go right.
- You know, they're working on, on that.
- You know, you never know who you get out there.
Brad, you get some weirdos out there that
wanna hurt their back.
- No, there are not.
- Not of our subscribers.
- But of course not.
And the last one,
this one, this is, there's different variations.
We're calling this one the good morning.
I looked up to make sure I was right.
Because some of the serious weightlifters
when last time, we did a different variation
but the concept of the stress on the back is the same.
So if we're gonna do good mornings
I don't have a bar with plates on it
but we're gonna use this to mimic that,
it's over here, and then you simply
go forward and up like this.
- You know what the argument is, Brad, right?
- The argument?
- The argument that they're gonna say is, look
Brad's keeping his back really straight.
You know, there you go.
- Yeah.
- He's not hurting in his back when he is doing that.
- Right.
- But yes you are.
There's just no way.
I mean, if you go this much down, now he can squat.
And he, and well, no, I was gonna say
- Oh
- If you squat straight down, you're fine.
- Right.
- But when you start going that far forward
you got this long lever arm
and you're putting a tremendous amount
of stress on your back.
- And the argument is, and they're gonna say
cause my mechanics are not that good,
I could never do these,
is if you hip hinge and you arch your back,
you're not hurting your back.
I'm gonna do a video within a week or two,
that is gonna go through the biomechanics
the calculations on how much torque
you're putting on your L5, S1
and particularly the disc there.
And the difference in torque between
doing it with good body mechanics
or rounded body mechanics
and the findings are gonna help support this.
But I don't wanna get more into it.
- Well, some also say, is that
how can you make your back stronger if you don't stress it.
- Right.
- But the thing is
there's good stress and there's bad stress.
And if you start getting up to those higher numbers,
yeah you're gonna again, strengthen faster.
- Right.
- But you're gonna put yourself more at risk.
And the other thing Brad, that I found is
that the vast majority of people can't keep good form.
I mean, you know, and, and.
- Right.
- And this,
- Especially when you start the fatigue.
- Yeah.
And, and, and just gonna, you know, out of 90 people
out of a hundred people,
90 people aren't gonna do it right.
- Sure.
- And those are the 90 people are gonna hurt themselves.
And the final 10 may hurt themselves
just because they're putting too much
stress on their back.
- Sure. You know, again, you're, and with this,
you know you're sure you're gonna strengthen those multifidi
those low back muscles and hamstrings.
We wanna get the hamstring stronger,
- Yeah,
- But we have videos on how to strengthen your hamstrings
without stressing the low back.
And they're very good as well as back strengthening
without putting stress, to minimize the risk of injury.
Again, we've seen over the last 55 years
between the two of us, it might be getting closer to 60.
- Yeah, we're getting, pushing at 60
- We think thousands of people with back problems,
and you see people that are older and they talk about, yeah.
When I was younger, I did this lifting that.
And maybe I should've, and it's true.
- The, the arguments I enjoy online sometimes though
Brad is, they'll say, you know what?
That's not that bad for your back.
You know, I hurt my back, you know, doing these
but you know, I I'm doing them right now
and they don't hurt now.
It's like, well, you hurt your back one time before already.
- Right
- I mean, they'll actually mention so,
- Right.
So you do do what you'd like to do.
We're given our 2 cents on it.
We want to,
- That's right. We're giving our opinion.
- We wanna keep you healthy for the
- In our opinion, of course.
- Long term.
- Thanks for watching.