- ♪ 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 are the most famous physical therapists
on the Internet.
- In our opinion, of course, Bob.
- Today, we are going to show you
how to fix hunchback posture in 10 minutes per day.
That's a daily
exercise routine. - Right,
- right. - Right.
- Get this out of the way.
- Big problem, very common nowadays.
See it even in young people, young folk,
- Right.
- It's earlier and
earlier now. - All this
digital information, holding the phone, computers,
promotes this kind of thing.
We need to eliminate it.
- It's not just young people.
I mean, we're not trying to pick on you.
Everybody's having trouble with this.
Gravity's working on everybody, so.
And Brad's hinting, by the way.
If you are new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain free.
And we upload every day.
Also, if you get a chance, go over to the Facebook
and like us because Brad and I, all this week,
we're giving out some really positive vibes
to those of you who will join us.
So Brad, you're, you're going to run the show today.
Right? - Right. Hunchback.
We talked about it being a real prominent thing.
Posture, posture, posture is known as hunchback,
the Hunchback of Notre Dame, et cetera, et cetera.
So we already made a video on how to help
promote and correct this
in bad sleeping. - Right.
- We talked about some real, a whole video
on posture or stretching,
how to get the tissue stretched out to get this.
Today, we're going to add strengthening.
- Okay.
- What can you do specifically to get the muscles
to pull you back into that posture
and a continual reminder that,
get the shoulders back, head in the right position,
and become tall, strong, and proud again.
- So you, but we are going to
talk about stretching today, too,
right? - Well,
actually we are because you're not just
going to jump into strengthening without stretching first.
You really have to stretch out this.
So there's a little review at the
beginning of the tape, - Sure.
but it won't take long and then we'll get
into the strengthening. - It's just like
being back in the classroom.
You're going have a little review first
and then we're going the - Right, yup.
meat of the subject.
- That's what we're all about. Education, Bob.
- So what's the first thing we're going to do, Brad?
- Well, the first thing,
we're going to go right down to the basics.
You don't need anything fancy, except for...
Bob, I think you patented
this idea. - Yeah, that's right.
I took two sets of socks here
and I rolled them together into one big sock here.
And what you're going to do here is
basically create a roller.
This is what you have in mind, Brad?
I'm going to lay on it? - Yes, we're going to do this.
And you, you're not going to do this on your bed.
- No. - You're going to have
to go onto a hard floor or a carpeted floor.
- Right. 'Cause right now,
even this is pushing a little bit too far
and I'm feeling it.
And actually, probably, if you have a really bad hump,
- Right.
- It probably would be about right for you.
And what's nice about this is the sock, it...
Why don't you come around here, Brad?
- Oh, sure. You're going to show?
- Yeah, you could put it right on the spine
and it doesn't hurt.
- Mm-hmm.
- You know what I mean?
If you have a, a more solid object,
you like, (indistinct)
and you go right on the spine, it hurts.
- Right. - You know what I mean?
- They make some exercise balls for stretching
and sometimes they're pretty firm.
- Right.
- And plus, they, you know, they cost some money
and they're a little uncomfortable at first
but this is a really, it fits the ticket well.
- What's nice about this is you can put it
on the spine and then you can move it down two inches.
- Yep.
- Or move it up two inches.
- Sure.
- You can go to the side too, if you find
a different spot. - Right.
- And you can bring your arms back like this
and try to put your elbows on the, on the, on the floor.
And it gives you a really good stretch.
- Right, you're,
this is really getting things stretched out.
Not only in the spine, but in the muscles in the front,
which is what we really need to focus on.
Those pec minor, pec major, et cetera.
- So what's nice about it,
it's kind of a lazy man or lazy woman's way
to stretching because you just put it in place.
Maybe move it again and then just keep doing this.
- So if you're looking down,
he's looking like this, kind of like he's being strong.
- I don't know if you can see this Brad, or not,
but my, this elbow does not hit the, the table.
I have to stretch that every morning.
- Right.
- Because this side gets tighter on me.
- Right. So you may find, like, Bob, say,
and one, or shoulder, may be tighter than the other side.
And it's very common.
We could just mention...
Don't throw things around, - (laughs)
- Bob.
You know, this is one of the things you can purchase
if you really want to get
more aggressive. - Right.
- And it is made specifically for this, it does work well.
- Right. The back pod, it, it actually was made
by an Australian and he made it for costochondritis.
- Right. Oh, he was a physical therapist.
- Yeah. But he, he uses it for this
particular situation too.
And this one is, especially if you're having some pain,
like, from costochondritis, - Right.
- it, it works really well for this.
And this one, we, you tend to want to go off
to the side of the spine.
- Sure.
- It's a little, - Yeah.
- it's a little more...
- It's a little more aggressive. It's on each side here.
It is expensive. But, you know,
if you start looking at what it's made out of,
it's got some really good plastic here.
I know they could run it over with a car.
- Right.
- And it wouldn't break.
- Well, you could run over your sock with a car
and it wouldn't break.
- That's true.
- (laughs) - That's a good point.
So... - Well, show 'em how it works.
And we got to
get on with the program. - It's the same thing.
You're going to work on different sides of the spine.
You're going to move it up and down, all around,
you hit the different areas. - Right.
- And it'll, it'll start working on that.
- Right.
- It's a really good stretch.
- Okay. The next thing is,
is you can just, you know,
if you happen to have the exercise ball,
you'll have to kind of zoom down here a little bit, Lonnie.
And I like this, 'cause it's a real broad stretch.
Unlike the sock or the back pod,
this does not put any pressure in one spot.
It's more comfortable,
and you get a real broad stretch across the back.
A bigger ball works a little better
and you can see how it's rounding my back.
Now, if you're stuck already,
'cause you're so hunched forward
that your head doesn't go back.
Can you grab a towel
for me, Bob? - Sure.
- I'm going to show you the way to do it.
'Cause, you know, if you can do this,
you, you probably don't have too serious of a problem
or a hunchback problem.
But chances are, particularly if you're a little older,
in your fifties or sixties,
it'll be too uncomfortable to let your head go back
to do it all in one day.
So you take a towel roll and that's going to help support.
And then you gently let it go back and get that stretch
because the goal is, is to get out back like this.
And once you get stretched out,
then we're going to do the strengthening exercises.
There is one more...
- I actually stretch sometimes.
Believe it or not, Brad,
I sometimes just put that against the wall.
Right, right before I do ball squats.
- Oh, sure.
I go like this and I, I don't know
if you're be to see this, Lonnie, or not, but I,
I just do this stretch like this, over the ball like this.
- Yeah. Do it standing,
that's right. - Yup.
- Same thing. - And this,
it's just a, a great end of the day stretch.
- Sure.
- And so usually when I end up doing that...
- Now, we've got a lot of videos on this.
I'm going to go through it quick.
But the six-inch roller or the four-inch roller
is a really nice way to roll on that spine
and you'll get some cavitation or your back will crack,
which mine just did.
That feels good. And we're working that again.
You see the same concept. Arms are back.
We're trying to get the head back.
- Well, the other thing, Brad, is you could all,
lie, lie on it lengthwise.
- Sure.
- Good point, Bob. - So another way...
- We're showing you kind of a,
a plethora of,
of ways to stretch... - Well, I like,
I like the way you brought that up.
That's good terminology.
You were studying last night,
- Yeah. - weren't you?
You want to put that on there? - Yeah.
There's a little head piece there.
If you want to buy that,
that's called the Pro Roller Arch or something like that.
- Right. Or you can just use a towel roll or a pillow.
- Yeah.
- And you're going to lay on that.
You know, these stretches,
you're going to do it for a few minutes.
Okay? Get good and stretched out,
total of five minutes is probably all you would need.
- So now we get into strengthening.
- Yep. Now, with strengthening,
we're going to get right to it, Bob.
If you want to do it and really get after this,
you're going to want to have, use some bands.
- Sure. - Some handles.
And you really need to do it at chest level.
And we're going to go above chest level.
- Sure. - And we're going to
do the exercises.
You can, you know...
(band clatters against the wall)
With the bands, they do sell these straps
with these cushy things that fit behind a door like this.
And you can use that, and hopefully the door
doesn't open up. - Yeah.
- They work. But, you know, we really like the anchors
because it works so well,
and they're- - And probably because
we invented it, too.
That's probably the reason - Right.
- why we liked it,
but we really do like it and we really do use them.
- Oh, yeah, absolutely.
- Big part of our day.
- They work well and they're not expensive at all.
So on here, now that we're all stretched out in the front,
we want you to tighten things up in the back
and get those muscles tighter
as that draws your shoulders back.
And in head posture, when you're doing these exercises,
bring your head back, do the chin tucks
we've talked about so many times.
You can do a few of those before the exercise.
And then, Bob, if you could show 'em...
- So he's squeezing his shoulder blades together,
is what he's doing.
He's bringing together the, and you know,
if you want to take it a little more complicated,
you can actually think about taking the shoulder blade
and putting it in the opposite pocket.
- Right.
- You're trying to pull
them shoulder blades - (grunts)
together and down.
- Oh, yeah. - So.
- And, and we want to work the lower traps.
So instead of pulling it up like this,
you're going to be better off to pull down
into your pockets. That's what I tell my patients.
Think about putting your hands in your pockets
when you're doing this,
and that'll get the lower fibers of the,
of the lower trap working a little bit better,
which is going to help out on that posture.
So we're going to do it at chest level.
We're going to do at least 10 to 15 of 'em.
By that time, those muscles should feel fatigued.
And then we're going to go from the higher level.
- And- - You can actually do
more reps than that. - Yep.
- These are, these are ones
because they're posture or toning muscles.
- Right.
- You can, I mean, you literally can do a set of 50.
- Sure.
- If you, if you, you know, I mean,
obviously you aren't going to start off with that.
But these things, they, they can take a lot, and,
and you can also do it, you know, every day,
as opposed to - Right.
some muscles where you're trying to build up.
- Right.
- These are, you're trying to tone
and make sure they're going to work for you
on a daily basis.
- So the resistance may be a little less than what you would
if you're building up
big biceps or whatever. - Right.
- So look at, look at how I,
I really exaggerate sticking my chest out,
bringing my shoulders back.
'Cause I really want to break things up
and loosen up the chest cavity
and get things going in the right direction.
- You're almost stretching a little bit
while you're doing strengthening.
- Right. - You know what I mean?
Getting those muscles back
- Precisely. - (indistinct) right there.
- And so you do these every day.
I would say don't do 'em seven days a week,
but at least five days a week
for a number of weeks in a row.
And you're going to see and feel that posture change.
It's going to be
out of your mind. - Yeah. We just,
we leave one hanging around and, and you know,
when you walk by, my wife will show up
and walk by and just go ahead and do a bunch of 'em.
- Sure. - You know?
I mean, it just, it's just a great habit to get into, and...
Because gravity's working on you all day long,
so I mean, you've got to work,
you've got to fight it all day long.
- Right.
- And basically that does that.
- Sure. And you're going to burn some calories.
This is, well, this is a win-win situation top to bottom.
Wouldn't you say, Bob?
- I think so.
- Once again, Bob, we can fix just about anything
except- - except for a broken heart.
- Wow. Say no more.
- But we're working on it.
Thanks for watching.