- That's right. You've read it correctly.
Posturization.
You're gonna look better, you're gonna feel better
because you have perfect posture.
So hold on and we're gonna show you
how to get there. - We're gonna show you.
- Three steps, I think.
Whatever, it's easy. - One, two, three.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- All right, once again, perfect posture.
It's gonna make you look better, feel better,
breathe better, and even get a better job!
- Gotcha.
- So let's get to it. There's three steps.
The only thing you really need is...
- [Both] The wall.
- A flat wall.
- For now.
- So there's three components of your body
that need to be assessed
in order for you to have perfect posture.
The first thing, you go up against a wall like this,
put your butt up against the wall and your shoulders,
and we're gonna first assess the lower back and hips.
Don't let your feet too far out.
They don't have to be touching the wall, but pretty close,
standing with reasonably good shoulder-width, feet distance.
And watch what I do, I hope you can see this.
I'm gonna roll my pelvis back this way
and see if I can touch the small of my back.
- [Bob] He's trying to flatten his back.
- If you can do that without any problem, then you're okay.
You pass that test you can go to number two.
If you have a hard time
flattening your back against the wall,
there's a good chance you have tight hip flexors.
And if your hip flexors are tight,
it's gonna be a bad start
for posture. - Yeah, it'll pull you on.
- Yep, and then you get this.
So we're gonna go, if you cannot do that,
this is the first stretch, it's easy to do.
You can do it before you get out of bed.
Bob, you wanna show them?
- With your shoulders firmly ensconced on the...
- [Brad] What do you call it?
- Firmly ensconced.
- Oh, wow, whatever. Let's go.
- Placed in the bed.
You wanna make sure your hips,
one hip is off the edge of the bed.
- [Brad] Yes.
- And that stretches that muscle right there.
So I'm gonna bring it to the edge,
all stretched out. - [Brad] There you go.
- And I'm gonna bring this leg up
and you can see that stretches it even more.
- Yeah, if you got someone home,
they can hold this knee down a little bit and help out.
Make sure you turn around and do the other leg.
You may hold that for 15 to 30 seconds a few times
and then you should be good for the day.
The next thing. - Another option.
- Kneeling, you can do this like this,
have a pillow down or a carpet,
so it doesn't hurt your knee.
And I'm going to stretch forward like this,
keep my upper body straight, stretch and back
and do that five or 10 times a day.
Actually you should do these,
at least three times a day,
They only take 30 seconds to a minute.
All right. So the next thing you wanna do
is go to the second part of your body,
that's important for perfect posture is the shoulders.
On the wall, see if you can stretch those shoulders back
until the ends of your shoulders or tips, if you will,
can touch the wall like this.
If you go back and you feel tightness here, pulling here
you've got to adjust those chest muscles.
So easy way to do this.
You can do this throughout the day.
You can just stand and do stretching, 'W's like this.
You can go into the corner of a wall like this and stretch.
This is a little easier.
It's just, you can relax and do this.
Walk in through a doorway, assuming it's not too wide.
Just take your time, stretch for a few seconds like that.
Bob, do you have any other favorite ones?
- You can also go a little higher.
- Sure. So you can side your arms up on the doorway.
If people wanna get through
you just tell them to wait I'm doing my...
- Do it as a cross and do it as a 'Y'.
- Exactly.
So in that doorway, people coming through,
don't worry about it,
tell them you're doing your posturization stretch.
- That's right. - They would understand.
Should we go right to the next one on the wall?
So we checked out your hip muscles,
the shoulders, and now the head.
So, butt against the wall or shoulders against the wall
shoulders are back as far as you can.
And see if you can touch the back of your head to the wall
but you can't do this, that's cheating.
It has to be chin tuck in - Be level.
- And back - Eyes are level.
- If you're unable to do that, naturally
you're gonna need to do chin tucks and a lot of them,
but don't worry, they're very easy to do.
You can do them throughout the day
without interfering at all.
- So I'll show one Brad.
- Okay. Then
- If we got this camera here,
we're actually you're gonna bring your head back
again, you're not going this way,
you are not going this way.
You going straight back
and you can actually do some outward pressure.
Taking a couple fingers and push it in your chin
or you can take the crux of your thumb and push it back
- [Brad] And you can do this, standing like I am,
seated like Bob.
You can do this while you're driving
probably at the red light.
That way if a car's next to you,
they get to say, "oh they are doing posturization."
Then everyone will start doing it.
Now, if you can do all this,
or you're getting stretched out, flat in the back,
shoulders are back, head back
then you wanna strengthen those muscles to maintain that.
And this is pretty easy to do,
Bob, you wanna...
You should get a little band of some sort.
We got a large loop band here, the red one works well.
Go ahead, Bob, do it right at your desk.
- What you're gonna do is actually just,
all you do is start with the arm in front of you
and actually spread it apart like that
and squeeze your shoulder blades together
while you're doing it. (Brad groaning)
Really simple to do.
We actually had the girl from CNN do this.
- [Brad] Oh, yes. And she was grateful.
She felt those-- - She keeps them at her desk.
- She was posturizing.
Next one, if you've got some bands like this,
they're pretty popular for exercising.
You need to attach it to a structure.
We got the wall anchor here, it works very well.
Easy to go on and off, but can use anything
at home then give you a...
Look at this, one of these things come with it
and you can put that in the door and that works as well.
So you're gonna go back and use resistance, same motion
- Again, he's bringing the shoulder blades together.
- I can do it like a 'W' motion down like this
to get some different fibers.
Oh yeah.
10 repetitions will be good.
- And it works your balance a little bit and your core.
- You can't go wrong with it. - So it's a great exercise.
- Next one, Bob.
- You go back to your trusty wall
and you actually put your arm in a 'W' position
and then you slide the arm up and slide it back down.
These are also called 'angels'.
- Yes. Not that Bob's an angel, but--
- Angels of the soul.
- If you have a stick or a cane
or something like this, that actually can work well also.
- Another way of doing it.
Lots of options, Brad, lots of options.
- Now, also this is maybe even the most important thing.
And the simplest thing to a degree is look at yourself--
- On a continuous basis.
- Look in the mirror, have a family member, a friend
look at yourself and maybe they can take a picture of you
when you're not looking and say,
"oh my goodness look at your posture.
You've changed from last week already."
- You looked like an old man before
and now you look like a young person.
- That makes you look younger
and actually you can run faster if you had a better posture.
- And you're smarter.
- Say no more. - Why not?
You can't go wrong with posturization.
I think it may be part of the broken heart issue as well
that we've been working on.
- We can fix about anything except for?
- A broken heart.
(logo popping)