♪ It's Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Could you quit playing with that?
- I'm just saying, it's fun.
Today, we're going to talk about 7 easy exercises
for seniors. This is going to help you decrease pain,
improve posture, and decrease fall risk.
All important issues.
- And we're going to explain why briefly
and get right to the exercises.
- By the way, if you're new to our channel,
please take a second to subscribe to us
we provide videos to stay healthy, fit
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You got it right Brad?
- Yeah-ha
- Ah, go to BobandBrad.com and go to the giveaway section
cause we're always giving something away out
and this is a little clue what it is, and
Oh well, I just dropped it.
Or, you can go to Bob and Brad on Facebook
and if you want a short version of Bob and Brad
- Mmm
- I'm kind of a tall guy.
- Yeah.
- But, short version as far as length
go to Instagram or Twitter, were you got
a one minute version of this show.
- There ya go, Bob.
- Ah, you gonna show what we giving away?
- Oh, yeah, the grip strengthener works really nice
to get those grip strengths. This is really for a
high level person who really wants to advance
their rock-climbing, golf, hockey, anything with a ...
- Yeah, any sport that involves grip,
which is a lot of them like tennis, and
what's that new one, Pickleball now?
- Pickleball
- All the seniors are playing Pickleball.
- Well, you eat some pickles and see what happens
- Did you know that?
- And have a ball. I don't really know about Pickleball
but I've heard it's fun.
- All right, Brad, lets get started.
- Yeah, okay. So, these exercises. We've worked
with this population extensively, we know what they need.
Now what's going on?
- Bob's waving to me.
- Oh, [Laughs]
- All right, so these exercises are done seated,
you can do these by yourself safely, ah,
and they're very effective because they're going to work on
first of all, motion. If you got some arthritic,
painful joints, you get them moving in the right manner
you're gonna help the pain. If your posture,
which is critical for balance as well as function,
and a number of other...
- And avoiding pain. If you have poor posture,
you're going to get neck pain, you're gonna get back pain
- Yep.
- You got shoulder pain--
- It all fits together.
- Yeah.
- So, we're going to focus on that, and then
strengthen the legs and the hips, which helps
to get off of a chair, better balance overall,
gonna decrease falls.
It all fits in here, believe us, they're gonna work.
There's two things you really must do
for these exercises to work,
and this is where a lot of exercise programs
fail. The first thing you wanna do is
get good posture. So, get a chair that has
arm rests. A firm chair, you're not gonna do this
in a seated recliner, or a cushy lawn chair,
you know, or, you know, a living room chair.
- Even kind of a springy back chair, you don't wanna have.
- Right.
- You want a good, solid
- Firm
- Chair. A lot of times, people have that
in their kitchen.
- Right.
- Kitchen chair with arm rests, okay,
and then; posture, you need to scoot your bottom back
so you feel the back side of your butt up against the chair
and then bring the shoulders back
and head up as tall as you can.
- And then, Brad, we didn't talk about this
but I would go ahead and do a couple chin tucks.
- Right.
- That's where I would start off,
cause if your head is straight, a lot of times
the rest of the body kind of falls away.
- Sure, yep, yep
- So, Brad, you wanna show a chin tuck here?
- Sure. All right, like this.
- Yeah, you're just going like this.
Not down like this, but in here to get that posture.
- Yep.
- A lot of times, I've heard that the clue even,
like do a chin tuck, and then feel like there's
a hook on the top of your head
and pulling you straight up like this.
- Oh.
- Have you ever heard that one?
- No, but it's a good visual.
- Yeah, it is, it really pulls you up straight,
it keeps you in the right position.
- Yeah, I could feel myself get taller.
Okay, now the exercises. The first one:
breathe deep, this is actually number 2
breathe deep, and you're gonna breathe in your nose
[Inhales] Fill up those lungs
and then exhale out your mouth.
And you do three of these.
Now, the idea is to do them slow, not quick
[Inhales] And exhale.
Now, you can count with this, and this could be helpful
ah, I like to do four. I count in for four,
in my head I do this,
and then I exhale out for four.
One, two, three, four.
There's other options, I don't know
if you're gonna mention
- There's the four, seven, eight,
where you breathe in for four,
[Inhales] And then hold for seven,
- Yeah, that's a long time,
so if you can't make seven
- And out for eight
- That's okay
- But I think you're trying to promote
that you're doing these deep breaths all the way throughout
the workout
- Right
- So, we'll probably just stick with just
in through the nose and out through the mouth.
- Yeah, keep relaxing and keeps the oxygen
going to the body.
Now, the first stretching exercise,
great for posture, is back like this.
And, we're just gonna think about squeezing
the shoulder blades behind your back.
Now, if your shoulders are tight
and you can't get this motion
that's okay, just think about bringing your elbows back
and we're gonna do 10 of these.
Count them out to yourself
- What's nice about these is you're stretching
and strengthening. You're stretching the muscles
of the pectorals major
- Right
- And those are the muscles that tend to round you out
and you're also strengthening the muscles
like the rhomboids
- Right
- And the muscles of the shoulder blade
that will hold it back into good positions
- And you'll feel you can breathe better
in this position. Much deeper breaths.
- Yeah, keep breathing while you're doing these
- So after you get done with 10 of those
we're gonna do trunk rotation.
Again, at tall posture,
and this is where the arm rest could be helpful.
You gonna look over your right shoulder
twist your trunk and your head
look behind you and grab that arm rest
give it a little stretch and that'll be one
and we're gonna do five times to each direction.
- You do it all one direction first, Brad?
- Well, you can do it however.
If you want to go five times to the right
and then five times to the left
you can do it that way, or you can go right
and left.
- And, what I would emphasize here, is that you're not
only stretching the trunk,
but you are stretching the neck too.
- Right. Yep.
- You're trying to get range on the neck too.
Often times, we see this, the elderly
They can't look back behind them anymore
now, with the new cars,
they don't have to anymore.
- Right, with the videos.
- So, we need to keep that range.
- Right. That's what I would tell people.
I say look, turn around
like you're trying to look behind you
when you're backing up your car
- Yeah.
- And people can relate to that.
Well, especially older people
because they're not used to that
- Right.
- having videos in their car.
Okay, and the next one, down to that legs.
We're going to kick up like this
like you're gonna kick the football.
And, while you do that,
make sure you pull your toes back this way.
That way, you'll get a little stretch on your heel cord
and your ham strings, and you're strengthening
the quads and into your tib.
Those muscles are critical to have stretched
and strengthened for good balance
and a good walking gate pattern.
And you're gonna do 10 on each leg.
So, we're not gonna go through 10 on each leg
but I'd like you to, we just wanna keep this video going.
- Again, all these exercises kind of double benefit
in that they're stretching and strengthening.
- Right.
- At the same time.
- Yeah.
We got this figured out, Bob, this is down.
- We know what we're doing.
- Okay, the next one, simple ankle pumps.
- Great for if there's some swelling in your ankles.
- Yep.
- Um, and even if not,
you wanna keep the ankles strong, they help in balance.
- Right.
Good range of motion,
you can never go wrong with ankle pumps.
And these, you can do throughout the day,
you can do 10 to 20 of them,
- And you can even do this too,
you can do heel raises.
- Yep.
And I actually like to do the duo reflection too
cause then you can think about getting your toes
off the floor. Gives you something to think about.
- So, you do one, then the other.
- Yep.
- Gotcha.
- Rock those feet.
Okay now, this next one is big.
It's the last one, we're on number seven,
this is gonna get strength to those quads,
those hip muscles,
cause most falls, or I shouldn't say most
but a lot of falls happen getting out of a chair
losing balance and down you go so,
when you do this, uh,
you're gonna either have, if you use a walker
put that in front of you
otherwise, uh, go in front of a table
a nice solid table, or like here,
you do it in front of a counter top
so that you have something in front of you
you can grab if you lose your balance, so it's safe
so you can do it by yourself.
- Yeah, if you grab on to like the sink
you can get a good grip
- Right, exactly, in the kitchen.
And I'll have people pull your kitchen chair
right up by the sink, so the sink's in front of you
push off from here, and then you're gonna stand up
nice and tall, you can grab onto the table
the sink top, or your walker,
and then sit back down.
Now, if you're really strong and you feel comfortable
just pushing up with one hand, that's fine
and if you really feel confident,
and you can do it with both hands up, that's fine too
it's up your level, up to your level, but
- And some people do it with the arms forward like this
- Sure. The more advanced level.
- Yeah
- And then down, and I'm gonna say
do 10 of these, okay? If you can.
- And I'm gonna throw in a bonus, Brad.
- Okay.
- Because, number one was sit tall with good posture,
I don't say that was really an exercise
so I'm gonna throw an extra one.
- Okay.
- So, this is the one that they recommend
when they recommend seniors work on balance
- Yeah.
- They do sit to stands
- Yeap.
- And they also walk to behind the chair,
- Okay
- I know this was seated
but we're gonna throw one where it's not seated
and we're just doing some abduction like this.
- Sure, yeap.
- Cause the hips really are involved
- Right
- in strengthening.
- Yeap
- For posture
- Yeap
- I mean, for balance.
- Sure. So you just make sure
you know, you need to be confident
if you happen to walk with a walker all the time
maybe that one would be--
- Yeah, that's a good point, Brad
maybe I'm really deviating
from what you were trying to say here
cause it was all seated.
- He's job jumping being here
- I thought I was gonna be really cool in
at throwing an extra one in
- Laughs]
- And now it may not even fit
- That's all right. We understand, Bob.
- It is a good one to do.
- It is.
- And you are fairly safe because you're hanging on.
- Right.
- You could hang on to your walker,
or you could hang on to the chair.
- So, you can skip that last one if you want,
or if it feels comfortable for you
go ahead and say Bob told you.
- Yeah, tell which one of us you like better.
[Both Laugh]
- Put it in the comments below, Bob or Brad.
- Our time is up, Bob, we're gonna have to go,
- All right
- We've got people waiting.
- Thanks for watching.