♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping hands)
- Wake up!
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 cover
five seated exercises you should do if you sit a lot.
The thing is when you sit a lot
things start to tighten up and they start to deteriorate
so we want to counteract those problems.
- Right. So if you're one of those persons that
works at a desk a good part of the day
this could be a good part of your day.
- It will help you.
- Very good. Yeah.
And if you sit a lot watching TV, you know.
(laughing)
- By the way, Brad, if you're new to our channel
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free.
We upload every day.
Also, we've been given stuff away over it. Yeah.
At Facebook
Um, this is actually
the final contest of the year.
We just gave away two of these desks.
- Yep.
- These desk risers.
- But we'll be doing some more again next year.
- Sure.
- So you want to make sure you're on Facebook.
You want to be sure you're on, let's see what's that?
Instagram.
- Instagram.
- You want to be on Twitter.
- You want to be - there's our website Bob and Brad.
- There's a lot to be on, Bob.
- Yeah that's right. We're everywhere.
- We're just omnipotent. Is that the word?
- Well you
Whatever you say, Bob. I'll agree.
- You say the other word.
- Yeah.
(laughing)
- All right. So, yeah. We're giving
they gave away two of these.
And I just want to mention that
this is the laptop desk riser.
Really cool. Very portable.
- (Bob) I mean, it's really light.
You can carry this around.
- Right.
- And, um, right now they're offering at a discount
to those of you who did not win.
So don't feel bad if you didn't win
because now they're offering a good discount.
20 percent?
- I think it's 20 percent.
- Right. Yeah put it back down, as it is really nice
It's got the handle.
- Oh, sorry.
(laughing)
- You got to lock it. Lock it in place.
- Got to lock in place. There we go.
And then achieve
- There you go.
- It's like carrying a suitcase.
- Yep. Take it right into the taxi cab.
- All right let's go over the exercises, Brad.
- Okay
- Let's go
The first one, you know, as you sit a lot
unfortunately you're butt starts to get a little bit flabby.
(laughing)
- Well yeah you're sitting there and there's compression
there's not the circulation that there maybe should be.
- Yeah you can actually develop problems
like piriformis syndrome, and it can throw off your SI.
- There's a whole lot of issues if you sit
- Right. Especially people if they sit on their wallet
they got a big fat wallet
- That's right. Yeah.
I had trouble with that in a car one time
but um, anyway
So, the exercise we're going to have you start off with
is just simple sit to stands.
(chair squeaking)
- That's a great one to counteract.
So like if you're going to get up from your seat
rather than just get up, why don't you, you know
do a couple of these to do a right and a roll.
- Right. So putting your hands like this
changes how much work those muscles do.
- Yeah.
- And then this about those butt muscles
you squeeze them together. They're tight.
- Yeah squeeze them together as you're coming up.
- That's going to
It's like a sponge. When you squeeze a sponge
you get the water out.
That kind of helps get the circulation going
in those gluteus maximus muscles, Bob.
- Yeah keep a quarter in between your cheeks.
- There you go. Yep.
(laughing)
- A lot of therapists say that when
we work on those butt squeezers.
- Yep. There you go. I'm already feeling toned.
- Oh yeah.
What's next, Bob?
- All right. Next, we're gonna go ahead
and do some shoulder W's.
And the thing is, as you sit a lot
unfortunately sitting shapes your standing posture
and your posture overall.
- Sure.
- So in order to work against those, you know
getting into that slump position
we're going to do shoulder W's.
And, does this look like a W?
- Does that look like a W, Liz?
- Yeah.
- I'll show it from the side.
You really want to think about
squeezing those shoulder blades back.
- And this is again one that you can just
throughout the day
if you're watching this right now, come on.
- Yeah.
- Give us some shoulder W's.
- How many repetitions are these? 5 to 10?
- Yeah 5 to 10.
Whatever your day allows.
- Right.
- These are something you can do every hour.
- Certainty.
- And you want to
squeeze the shoulder blades together while you're doing it.
- This is like W for Wisconsin, isn't it?
- I was wondering what we were going to call it W for.
But that's good.
- Wisconsin.
- Yeah.
- Brad's from Wisconsin.
- It's not Sconsin. It's Wisconsin.
- But if you flip it upside down you get Minnesota.
- Well, there you go.
Minnesota is a little nice right now.
- Did I say Sconsin or did you say Sconsin?
- I don't know, Bob.
(laughing)
- I wanted to make sure it was clear for everyone else.
- All right. All right. Next one.
Chin tucks.
- Oh yeah.
- Again, we've done this one a million times.
But we're going to do it a million more if we have to.
- Yep. We're gonna do it.
- You were, you know a lot of times
you're in this bad posture
so we want to work on chin tucks.
One, you're stretching the neck.
And two, you're showing yourself
what position your neck should be in.
- Right.
- You're neck and head.
- That muscle memory that, you know.
- Right.
- That we talk about oftentimes.
- So you don't want to be like this.
You want to be like this.
Back in a good alignment.
- Yeah. You'll be amazed.
- Ears over the shoulder.
- Right. I think you'll be amazed
how much you may be like this
and not even be aware of it
because you're thinking about your work.
- Yeah. We were surprised when we started doing filming how
- Yeah.
- How bad we were
- Yeah.
_ We've gotten better. We still have
- Well we got a long ways to go, Bob
- But we're getting better.
I think you could do the chin tuck with the W.
- You could. You could do both if you're, you know
in shorter time.
(laughing)
- There you go. Be efficient.
- Make sure you're not going down like this
or up like this
- Right.
- When you do a chin tuck.
You're just going back.
Just like someone's gonna throw a pie in your face.
(worried sound)
- So. Or if someone undesirable is going to kiss you.
That would be the other one.
All right. Number four.
Um, same thing here.
You're mid-back or your back posture tends to get bad
as you start to slouch.
(grunting sound)
- So we want to do some stretching
over the back of the chair.
You could do it like this.
And, I mean, I suppose you could do the W's and the stretch
and the chin tuck all together.
(laughing)
- If you're really in a time crunch.
- But now we're stretching the mid-back.
Another way to do it
you could use just a towel and put it like
I was thinking
Oh yeah you could do it that way, too.
- Well, yeah there's
It's a nice thing with a lot of options.
You could
- I was thinking you could put it
over the top of the chair to
- Here. Show me
- Well I thought just to cushion it a little bit.
You know what I mean?
- Oh yes.
- Or put it in the mid-back like this.
And then go over like that just so
it's a little more comfortable.
- Right.
A lot of it depends on the posture of your chair
- Right
- How it's, you know
- How flexible the chair is or solid.
- Yeah.
- But we always recommend the ball, too.
This works out really nice.
- Right.
- The thing about the ball
you can move it up and down the spine
and hit different spots.
- Sure.
- So it's a great thing I think just to have
near your desk.
- Right.
- And to do a few of these while you're
especially if you're having mid-back pain.
- Yep.
A softer ball, you know
- Yeah
- That helps a little bit.
You know, if you could imagine everyone in the office
having a ball sitting by their desk and working these.
That would be kind of
- You know, once in a while you could go ahead
toss it around. Wake everybody up.
- No horseplay, though.
(laughing)
- And the last one, Brad.
Quite often, people who sit a lot get tight hip flexors.
That's the muscle that helps lift the hip up like this.
And to stretch that
The problem with that is if you have a tight one
it starts pulling you over like this.
- Yeah.
- I mean subtlety.
- Overtime.
And then you end up with that bad posture.
So just to t-
Just the easy way to stretch your hip flexors is just
go to the edge of the chair, turn, and then grab your ankle
and then pull it up like this.
- Now, if you
go like that, might you might
get more of that rectus more
So you might have to grab closer to the knee
- Sure.
- And pull it way back. So it's a little more hip flexor.
I mean, that's getting technical, but
- No, you're right. You're correct.
- It's gonna depend on how it feels for the individual.
If you're prone for hamstring cramps
you have to be careful on this one because that would hurt.
If they do cramp up, you gonna put it out in front like this
and stretch it out.
- I don't know if they'll be some people who maybe
have trouble reaching.
You gotta grab the pant leg.
But like you said its almost got to go back
- Right
- More like this
- Or you could even maybe do it without reaching and slide.
- Sure. Yep that would work too.
Let's switch, Brad.
Let's get the other side.
- Oh yeah because if you only stretch one side
you'll start walking in circles and that's no good.
- Like a one-legged duck.
That's our favorite joke, I think.
(laughing)
- All right. So we stretched them all out, Brad.
- And on these hip flexor stretches
those are where you're probably gonna hold longer
and not do as many reps. I mean
- Right.
That's a good 20 second, 30 second stretch.
- Right and maybe a couple, three of those.
- Yeah, so
There you go.
We just straightened out your posture
and you're gonna look good now.
- And it's gonna wake you up, you know.
If you're getting those 2 o'clock
2 p.m. drowses after lunch
that kind of thing.
- Yeah don't take an energy drink.
Just go ahead and stretch out.
- There you go.
- All right. Thanks for watching.