♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- 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
- Are you showing off here, Brad?
- Bob, lifelong perfect posture.
- And that's the name of the title.
One "Lifelong Perfect Posture."
See this for the answers.
- That's right.
- Well, we'll talk about it in a minute.
How about that?
- Yeah. Let's go out-
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- Look at that and it works outstanding.
- Yup. It was tested to be sure that was accurate.
- Right.
- We insisted upon it. Didn't we, Brad.
- Yeah. Oh, absolutely.
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if you want a 60 second version of our program.
Where we don't ramble and we have one other thing.
- We have the podcasts out now.
It's outstanding people we're interviewing.
As well as some stuff
that we felt was pretty darn good ourselves.
- That's right.
- Between the two of us
and with Chris and all kinds of good things.
So Bob there's many things in our society
that promote and almost induce poor posture.
And there's probably one of the biggest ones
is these cell phones because-
- Well we're not anti-technology.
- No.
- I couldn't get by without my cell phone.
- Nobody can.
- But, you go like this.
You wanna be up like this.
- Right. Yup.
It's just one of those things.
Human nature, gravity, work together.
- Right.
- You know, we get to be a little lazy sometimes.
We forget about what's going on.
Focus on the cell phone.
Gravity takes over and we're down like this,
head is forward, back is rounded,
low back is stressed.
You can not breathe as well.
All kinds of bad things happen with poor posture.
- We're not criticized by the way.
- No.
- We're not judging,
'cause we have trouble with this every minute of every day,
- That's right. - Just like everybody else.
- So a little trick.
This is just something you can think about.
Look at other people
and you'll see a number of people with poor posture
and then look at yourself.
'Cause there might be a good chance you're in that same way.
So just use that as a reminder
to keep your posture up good and tall.
And we're gonna show you a few really good exercises,
that we think are...
What? What's that.
- I actually keep a mirror on the side.
- Oh you do? - Yeah.
- Oh, that's a bonus one. That's not one of the three.
- A mirror on the side
when I'm actually typing at my computer.
'Cause I look over and I'm like,
you know, like I've crept into that poor posture.
- Either that or your wife walks by she reminds you.
- She reminds me all the time.
So talk about judgment.
- Yeah. So let's do this.
We're gonna show you a three really good exercises.
Either that stretch, promote
or strengthen you into good posture.
And these don't take very long.
- Right.
- You can do them every day.
- Throughout the day.
- Exactly.
This is a matter of, you know 10 to 15 seconds
and some of them even less than that.
- Right.
- The first one.
Now this one does take a little bit of equipment.
- Right.
- Not a lot.
You either need a pull-up bar at home.
Something that you can actually put your body weight
through hanging.
- Yes.
- Go over here. Can you Tanner, please?
Now we actually feel so strong about this.
We invented our own hanging handles.
- Right.
- Which work really well for posture,
because you easily can put them on the wall.
You do need to have some wooden studs behind the wall.
Anchor them to the studs and we have handles here
and you do this facing away from the wall.
If you just have a pull-up bar,
you can just do that, it works.
The wall is a big benefit though for promoting good posture.
And then you can very easily, you can see I'm,
when you first started doing this,
you don't wanna just drop your weight to your arms.
You wanna go through it carefully and go down slow.
And actually I do this daily
and I'll still go slowly, especially in the morning.
- Sure.
- I'll go slowly
and boy, you can hear things crinkle and crackle.
- Yup.
- And stretch out.
And it just is a great way,
it decompresses your spine as well.
It's great for your shoulders.
There's a whole book written
on hanging for impingement problems,
that you can take care of.
And it's great for the posture.
You can hang 15 to 30 seconds and you're done.
And you can go back and do that throughout the day.
- And that's what I've been doing.
I keep one in my spare bedroom
and I go in there from my office
and I go hang and I like Brad said,
I hear pop, crack.
- Yup.
- It decompresses and it's good for my shoulders.
- Yeah, but not painful. It feels good.
- Yeah.
- It feels like, oh.
For me, in the morning, it wakes me up.
It is amazing.
I'm kind of groggy.
I hang, you know, go up there and gently hang.
And boy, it's almost like good, almost like taking a shower.
Well not quite that good though. (laughing)
- Giving you a shot, bolt of energy.
- Then next one, we stretch things out.
Now we need to strengthen them as a really good option.
You can just do the W's.
- Right.
- You can do an a chair.
You just, W's means the hands-
- And you're squeezing the shoulder blades together
when you do this.
- Yeah. I'll show it.
Look at them.
The shoulder blades are coming together
and you squeeze and relax.
Do that five to 10 times.
- [Bob] Now, you can see the W, right?
- Oh yeah. There's the W, yeah.
Just think about Wisconsin.
(Bob laughing)
- Well you can.
- Or winning.
- Or winning. There you go.
So yeah, it's very good.
- They're not the same by the way, Wisconsin and winning.
- Oh give me a break.
Didn't you ever hear of the Badgers?
I think they won this year. I don't know.
Anyways. So we're stretching to that.
And when you're working at your desk or whatever, you just.
You can't do it driving of course,
but you know, anytime you're sitting or walking,
you can do this and it takes a few seconds
and do it five, 10 times a day.
And thirdly, but not-
- No second. You wanna talk about the...
- Oh yeah.
- If you wanna add a little resistance, go use a band.
- Yup. Get some resistance bands.
Now, when you buy resistance bands, they come with this,
which goes into your door.
- Right.
- And then you can put the band through there to hold it.
We use the wall anchor,
'cause it really works well.
Especially if you've got the hanging handles.
- Yeah., exactly.
- It all comes together, anyways.
- And you get three of them.
- Yup and if you go through Bob and Brad
you get four for the same price.
It works well.
We're gonna stretch like this and squeeze.
It's the same. - The same thing again.
He's bringing those shoulder blades together.
Any yes, he can go up. Up.
- You can do the W's with this.
- Yeah W's. You could go just across.
Straight out like this.
- Oh, you're talking like this.
I can't see you, Bob.
(both laughing)
But yeah.
Anything to get those scapular muscles working.
- And even down, right Brad?
- Yep. Whup.
- There we go.
- Whup.
- He's working all his different muscles
and it really feels good.
- Yeah, it does.
I can just feel things opening up,
like that chest and that posture.
10 repetitions for that is good.
And that takes you about 10 seconds.
You can do that three or four times a day.
So again, you don't have to do all these
but pick out one or two of these.
And if you wanted to do all you could.
- Are you gonna miss number three now.
- Yeah, I am. What is number three?
- Wall Angels.
- Oh. The famous Wall Angels.
I was just checking on you, Bob.
- Now this one, you don't need equipment.
So it's really nice, again,.
- Just a wall.
- Yup.
- Put your butt up against the wall.
This is how I do it, butt touches first, then my shoulders
and all the way back like this.
And then, you notice I'm getting better.
I can touch my hands.
- Yes. You are.
- I used to not be able to touch my hands
'cause I'm so tight, but now I'm getting better.
- His shoulders are getting better.
- Yeah. You know what really does it?
- It's the Backpod I bet.
- The chicken wing. - Oh, the chicken wing? Yup.
- Yeah, I think so.
But that's another video.
We'll talk about that.
Ah, and you just go up and down like this five to 10 times,
go back to your desk.
So again, they got the hanging,
we got the strengthening with the bands.
We've got the W and the famous,
or should I say infamous?
- Wall Angels? - Wall Angels. Yes.
- By the way I have to mention this, Brad.
- Oh, okay.
- I feel compelled.
- Is this related to the topic?
- It is. It is.
So Brad writes down what we're gonna be doing.
- I do.
- Every time, Brad is not, spelling is not his forte.
- It's not that big of a deal to me.
I'm not going to be an English major, I don't think.
- Right, so Wall Angels,
(Brad laughing)
every time he spells this way,
A-N-G-L-E-S, Wall Angles.
He always spells it that way.
- I hope this makes you feel better, Bob.
It doesn't bother me, nobody sees it.
They can't see it.
- I'm the male version of Karen.
- Oh my. Yeah.
Well, it looks the same.
It looks right to me.
- He's got other strengths though.
- Let's get back to the,
constant self-correction,
is the other thing with body posture.
- Yes you do.
- It's kind of like correcting your spelling.
- Yeah. That's right. (laughing)
- Continually, correcting.
If you don't correct it, somebody else will. (laughing)
- And also remember,
Brad and I can fix just about anything.
- Except for...
- A broken heart.
- And we're not going anywhere with that right now.
That was spelling, and the posture might help.
- Yup. There we go.
All right.
Thanks for watching.
- Wall angels, huh?
(musical flourish)