Hi folks I'm Bob Schrupp, physical therapist. -Brad Heineck, physical therapist.
Together we are the most famous physical therapists on the internet. -In our opinion of course Bob.
Today we are doing an amazing two minutes stretch that you can do at your desk.
It's going to help you stay alert and you're gonna be more productive even though you take two minutes out of your day.
It's gonna pay off because you're gonna do better work afterwards.
Absolutely this has been proven many times over.
So anyways Bob. -This is for people that, you know, have to sit for a long time.
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We're talking about a sitting, working at a computer for, you know, long periods of time.
We've had many videos and Bobs talked about this and done some research on the effects of sitting.
As a matter of fact, what is it the saying sitting is now the new smoking.
Right. -It's really bad for your body there's a lot of things that we don't want to go into it right now.
But this is gonna really do a lot to help alleviate those potential problems as well as keep you awake at work.
I know when I'm at a computer and I get that drowsiness. It's like you started nodding.
Drowsiness and malaise. -Right. -You like that Bob?
So here it is. It takes about two minutes to do depending on how many reps you do or not fast you are.
And I'm going to suggest that you do this every two hours. So if you got an eight-hour day at work
You don't do it before you start work because you probably awake when you walked in.
Do it only three times because you don't do it at the end. Well you could but you're gonna walk away.
So that's really six minutes out of your eight hour day you're doing this exercise.
It's going to make a tremendous difference on your productivity.
And you learn and just be happy. -You're gonna get a raise. -Yes. -We guarantee it.
Alright so the first thing you're gonna do when that two minutes comes up. Bob is gonna be profile.
There you go. All you are going to do is take a couple deep breaths two or three deep breaths.
In through your nose.
Get those shoulders up and back with good posture that's going to help expand those lungs. Get that oxygen in your lungs and then exhale.
Get that old carbon dioxide out. -At all times in through the nose, out through the mouth.
First breathing that they call like you're blowing a kiss.
Blowing on the candle right. -Yeah yeah but you know if you're in your office you don't want people think they're blowing them a kiss.
That's at that point. -Anyway now we are going to start the stretch. We're going to get more serious now.
First thing we're doing is start with the chin tucks and get in that good posture.
So chin tuck, the chin goes in towards the throat. Then you're gonna do all these three to five repetitions.
Now you are not going down. You're not going up. You're going straight back. What's great about this one is it's repositioning your head.
Because a lot of us start to drift towards this posture at the end of the day and this is reminding you have your neck back.
So it does two jobs. It stretches and it reminds.
I Like the drift term. It's like the computer screen pulls your head forward. -Surely does like a magnet.
Then right from there. We're just gonna do some extension. In other words looking right up towards the ceiling.
And lean right back into your chair. You go back as far as comfortable.
If you get any pain, when you get too far back that means you are going too far back.
Another option is take your hands. Can you show this from the profile Bob?
And just at the lower part of your neck you get your fingers right there and that's gonna help support.
A lot of people find it much more comfortable to do it with a little hand support.
Three to five repetitions of that and then good posture rotation right rotation left as far as you can.
Now if you want to you can give a little overpressure with a hand right on the chin. -You should just use a couple fingertips
Don't get too aggressive.
Yeah this is not what you're gonna get you're gonna be pushing and trying to crack your neck and making noises.
Some people like to do that. -All right. -Okay now we're going to go to shoulders. We're going to make shoulder circles.
So you're going to pretend there's a marker on each side your shoulder with a chalk board and you're gonna make big circles on that shoulder.
And you do three to five reps and then make sure you go the other direction as well.
Sitting tall making sure your body with back in the back of the chair. -Always good posture. Always breathing
Good point Bob you're not gonna breathe two or three times at the beginning and forget about it okay. Now scapular retraction.
Back like this. There you go. -You can do the W if you want to. -Oh yeah the W for win yeah.
You want to get wrinkles in the shirt. Go way back Bob. If you get wrinkles in the shirt you know you're getting those
shoulder blades back where you want them and really and you'll feel the stretch right here
On those pectoralis and pectoralis minor muscles.
if that makes a big, those really, can tighten up you know. One of those muscles that does tend to tighten up.
And then Bob this is Bob's patented Hallelujah stretch.
Oh yeah go back and just lean up over the chair. Don't fall over the chair but if this stretches the mid back.
You do need be careful you're on your workstation chair if it's wobbly obviously make good judgement.
If it's got a really high back and your head hits those don't work for this you may have to stand up to do that that's fine too.
Nothing wrong with that. Now the hands and the wrists. Hand straight out like this, down and rotate.
I love this one. -Oh yeah this one is my favorite. -Yeah this one stretches those wrist extensor muscles that you can't really do very well.
Now we're talking a little bit so we're making just a little longer than two minutes right once you do this two or three times.
You can get through it much easier and a little faster and then. -Then you'll have it memorized.
It takes it three or four times and you'll have it down pat and this stretch you're just going to hold it.
A couple of seconds is all. Don't go up with the fingertips go down with the base of the fingers.
That's a little less stress on those joints and gets to the muscle just as good.
My mistake there sorry. -That's why we do this Bob. Okay now the next one, leg kicks.
You're just gonna go up like this. Straighten it if you lean forward you get a little hamstring stretch.
Yeah and if you pull your toes up towards your nose
Yeah that wakes you up doesn't it?
And you can start out with all these three repetitions.
And as you get better at it you can get up to five and you'll squeeze it in I did this by myself.
It was easy to do it with it. I did this within the time. Yeah and I was doing five to ten repetitions.
Okay, and then the last but not least is you're just gonna sit to stands it's up to here, stretch back,
arms up here wherever you want to put your arms what you want to dip the shoulders back and then sit down.
Okay, and then once you do that it's just up and down up and up and down.
There you go feeling tall so big. Ever do that with your kids when they are little?
Yeah you're bringing me back.
if you can do five to ten of those and go back to work so there you go.
It's good. I feel it better already. By the way I wanna make a point since it's my
profile and a lot of people think I have a large nose but I just have a small face. If my face is bigger my nose wouldn't look so big.
Bit yeah we got some of the older people like Jimmy dredge. -Yeah that's right yeah
Does he say something like that? -That's pretty good. -Yeah good. Thanks for watching enjoy the day
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