(bright music)
- All right.
So, the two worst exercises-
- Ow.
- (laughs) If you have arthritic hips or arthritic knees,
these are the two exercises you want to avoid.
Not necessarily steps, but if the step is higher
than nine inches, so get your measuring stick out.
I just learned these from a advanced physical therapy course
pertaining to this.
This is what the experts have been researching.
So, and definitely not two steps at a time.
So, steps are just one of the things
you gotta be careful and the kicks,
longer quads in the therapy world,
or just knee extensions or kicks.
Do not put weight on your leg to strengthen your knee.
- Yeah. Without weight you're fine.
- Yep, and the idea is the weight puts stress on the joint,
particularly the patellofemoral joint which-
- Yeah, kneecap.
- The kneecap.
It's one of those things, that is not think the exercise-
- [Bob] We got a better option.
- Yeah. So, how many reps should you not do of them?
Obviously, none.
- Ah.
- Good joke.
- We'll show it and the best way to.
- Right, yep. There's two much better ways.
(screen whooshing) Okay, the second...
Now, the worst exercise for your arms and shoulders
are the press, where you're pushing forward
and you can do it standing,
or if you're laying down on the bench or your bed
and you're doing a press in that direction.
Or what Bob...
Bob is doing is the overhead press.
I call it the military press.
- Right.
- Really stresses the shoulders.
If you got arthritis in your shoulder,
it's a good way to make it worse.
- I get these, it losses arthritis, right?
- Yeah, arthritis, are referenced to arthritis, exactly.
All right. Now, we're gonna go on to the best exercises.
(screen whooshing) All right.
What you've been waiting for, the two best exercises
for arthritic knees and hips.
The first one is very simple, it's bridging.
You can do this in your bed.
Sometimes it works better on the floor
'cause it's more firm.
But just simply lift your hips up as far as you can.
There you go and you're gonna do it.
Now, the key with arthritic joints is we want low intensity,
high repetition as tolerated.
- 104.
- 104. - 104, five.
- Yeah, don't listen to Bob.
Start out the goal as 30 repetitions.
Not all at once.
You could do three sets of 10, do 10, rest, do 10.
If you're just starting, maybe you won't even get the 30,
that's okay.
Work on 'em.
Two to three days per week.
I like three days a week.
Monday, Wednesday, Friday is a good way to start.
You get a little rest in between there.
When you can do 10, three sets of 10,
then go up to three sets of 15
and just build up slowly and gradually.
These should not cause any pain to your joints.
If your arthritis is extreme, it may not be tolerated.
So, use good judgment.
Now, we're gonna go on to the second one for the legs.
(screen whooshing)
Now, this is a little more general than just the legs.
However, it relates more to the hips and down
is low impact cardio.
So, low impact refers to you're not gonna go out
and run- - No run.
- Or not even walk unless that doesn't cause any pain.
But something like stationary bike is an excellent exercise.
- [Bob] Right.
- Any of these machines where you can sit down
and work your legs.
- [Bob] Elliptical, elliptical.
- Yeah, elliptical and that would probably be fine.
If it hurts, maybe you wouldn't do it
but that's a good option.
Water aerobics or water exercise is really good.
Most people don't have a pool available or may not like it.
So, that's here nor there, depends on the person.
- What you have there, Brad?
- Seated position, they have a number of exercise devices,
it's just the fit glide.
And this mostly gets the knees and the ankles,
but it's low resistance.
You could do this for 10 to 15 minutes or longer.
- [Bob] Can do it under your desk.
- Yep, under your desk.
It's very light.
It only weighs about five pounds hanging up on the wall
or put it in the closet.
So, it's out of the way.
And actually, with these exercises,
they recommend higher time, you know,
10 minutes, all the way up to 50 minutes
for those people who are really go-getters,
depending on the activity for like, you know,
you could build up on this.
Whatever you do, make sure that you do it, not overdo it.
Do it right and not overdo it.
- Should I show 'em, Brad?
- Yeah. Well, actually you can.
For those people have serious hip and knee arthritis,
you can use this, and this is a real game changer
for people who need bed exercise for the legs.
Go ahead, Bob.
So, and you simply work back and forth.
You're getting knees.
Now, when you do it in bed
you actually are getting good range of motion in the hips.
Bob's just adjusting himself right.
This isn't a bed, so it's too short
for his six and a half footer.
- [Bob] For me.
- Yep. Exactly.
So, this works very nice for laying in bed.
There's a lot of people, when you're a therapist,
you realize there's a lot of people who do, could benefit
from something like this. - This is fine.
- All right, so that's our Fit Glide.
We did invent it by the way
because it was something that needed to be...
- Invented.
- Yeah, it needed to be out in the market,
people can use it.
All right, we've got the two...
Another one's for the...
Wait, shoulder, right? - Right.
- I'm so confused.
That happens, you know, gray hair, all that stuff goes away.
(Bob laughs)
(screen whooshing)
Two best exercises for arthritic shoulders and arms.
It's simply just what we're doing here.
Bob's got a large loop.
You're gonna need a resistance band or a loop like this.
And again, high repetitions.
Three sets of 10 to start out with.
- Keep your elbows in.
- Yep.
- No, no, this.
- Good point, Bob. Yeah.
Elbows stay glued to the ribs, you know, like this.
If you've got one of these, I would take the handles off
because they're bouncing around too much.
But here, I'll put my foot on there.
There we go.
You'll get a figure.
Usually just take the handles off.
But I got a nice way to show the second exercise
with the handles on.
I'm getting tired in the shoulders.
- Me too.
You'll feel it back here
and those are the muscles you really wanna strengthen.
They help pull the shoulder joint in place
where they should be.
- Rotator help.
- All right, let's go to number two.
(screen whooshing)
And the second-best exercises for the shoulders
and the arthritis is simply
where you pull with resistance back like this
working the muscles in the back.
Now, you need a place like this.
We got the handles, we got a loop band
or not a loop band, but the regular tube band.
You have to wrap this around a bed knob, at staircase,
piece of furniture.
We use- - A spouse.
- (laughs) Yeah, have your spouse hold onto it.
- Hey. - Yeah.
(indistinct).
Yeah, we used to do this.
Remember back in the day, we'd go like this
and then Bob would like let go and it'd snap me.
So, you had avoid that.
We use a wall anchor that works good
for many different things,
but the exercise is simply pulling back.
Bob, can you show 'em where I'm squeezing?
- So, it's like rowing is it?
- Yep.
- Put the shoulder blades together.
- That's the key.
- Right there.
- I'd always tell patients, take your chest,
go this direction, take your shoulder blades,
go back and together and do again,
three sets of 10 to start if it's tolerable
and build yourself up to three sets of 20.
- Beautiful, Brad.
- Three days a week.
You just said I'm beautiful.
- Yeah. - Wow, Bob.
You didn't have to say that.
Anyways, these are...
Seriously, I just took this course.
These are rated the best exercises in general,
if that's all you wanna do is two, there's more.
Go to Bob and Brad on YouTube
and put exercises for arthritis.
There's a lot of other options that are good as well.
Bob, once again, we can fix just about anything
except for...
- [Bob] A broken heart.
- A broken heart but look at this,
this is progress.
- You need this one.
- Yeah, I need that. Yeah.
See, we need to work on it.
See, that's like a little heart.
Cool. Huh?
Well, once again they're...
They're all- - They're all gone.
- They're turned off already.
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