Hi folks, I'm Bob Schrupp, physical therapist, Brad Heineck physical therapist, it's not that funny Brad. I know you're an expert at that but
Hi, folks. I'm Bob from physical therapist. I was admiring your ambition and technique Bob. It was terrible.
Are we gonna finish or not? Hi
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
Hey Brad, today we're going to talk about how to improve your posture, meaning you people out there with 60 second daily exercises. no equipment needed
We're all busy and Brad and I have found that the best way to correct your posture is not to you know
Pick one time of the day and do a 10-minute exercise program
It's better to spread this out throughout the entire day, do this every 20 minutes
Maybe even just take 60 seconds
Maybe even less, do an exercise. Right just make it a part of your life
Yeah, that's right cuz it's a constant battle cuz it's very difficult
Gravity is working against you, and it makes it very difficult to stay upright. Even when you mentioned it, I'm
starting to straighten up. And by the way, if you out there hasn't straightened up, it's about time.
You could join us and come into our channel and subscribe to us
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Also, if you haven't already, go over to Facebook and "like" us because Brad and I, it's really quite sad, as children
were not liked and we were picked on and now we're trying to turn things around and we're doing it
We're almost at 20,000 likes. I noticed that Bob, alright. That's very astute of you. Okay, let's talk about the first
exercise, Brad. We're gonna
talk about when you're sitting and a lot of you may be watching us in a seated position right now
What you're going to do is take your arms, raise them up
real high like this, and now you're gonna squeeze your shoulder blades while you're lowering the arm to the side
And one thing that really is helpful with this, is breathe. Breathe in and exhale
And think about everything coming back and your body is expanding. Excellent point
This is one that maybe you don't want to do in the office because it'll draw attention to you
But we'll try to give you some that you can do with it a little more subtly too. Some personalities
will do it because of it. They're like
Look at me. I'm a peacock
Whatever it takes. All right next one Brad is a little bit similar
But you got shoulders at 90 degrees and you're gonna do basically hit the road, okay hit the road jack
Like a hitchhiking like that and again
the chest is going that way, the shoulders are going that way, and you're pointing the direction
And it's working some different muscles in the back that help
hold the shoulder blade back and keep it in the right position. And it gets some nice rotator cuff
Sure let's throw some shoulder stuff in there too
And that's what's the next one is too Brad. You're gonna go in this shoulder in the same position and now you're gonna go down
Like this and squeeze the shoulder blades together
This is a new one, we haven't done this one before, but it's nice
you're gonna go back like this not down and forward because we want down and back and
We're gonna do how many repetitions of these?
I would say at least five, you can do more
But I think five you start to feel it
And it starts to give you that impression of where your posture should be
Next one is the Hallelujah. Bob likes this one
This is really good especially for people who tend to slouch like this
Every so often, this works out really great, in a chair that has a lower back
Especially if you can get your shoulder blades over the top of it
And you're just gonna
go back like this and you can do it a couple ways, put your hands behind the head and reach back
Or you can just go back like this. You know basically hallelujah
And if you're in the office and you start saying that, that's a whole 'nother person yeah
There might be a reason we weren't liked as children if we were doing stuff like this.
I just want to mention if you got an office chair, those nice taller office chairs,
that come up to here that won't work so well. You might do it in a different chair that's lower.
Okay, well one thing you can do Brad you could put your hands back here. And go back like this
you know if you have the
motion
If you have the shoulder motion, and sometimes even making a fist
That's what I had. I had a fist back there and I go over the top like this
And it works it that way. Again, sticking with the non equipment theme here right, all right next one Brad
You knew we weren't gonna get all the way through this without chin tucks, right?
People are probably so tired of us talking about chin tucks
Okay, so we're gonna go ahead and do chin tucks like this and again
as we said many times, don't go down, don't go up
Just go back like this, and I like to give a little more pressure on this Brad
I just do. Take your fingers, or you take the- what is this called?
What is it the hypothenar eminence? It could be.
The crook of your thumb, and do some chin tucks. Something about the snuff box. I remember that
Next one Brad, we're gonna go ahead and if you're like this, a lot of these muscles
I've seen it where they tighten up on people to the point where they go back like this and
they have hardly any motion. The platysma muscles. He's trying to impress us today with his knowledge.
All right
So we're go ahead and do some neck extensions. Again these should be painless
If there is pain just go to the point where you feel the pain and then bounce off of it, right
So don't push into it, and eventually hopefully over time, you'll go further and further
That's the idea, and you know give it a good stretch, again five times
We're not telling you to do all these by any means
I'd pick one do it, and then maybe 20 minutes later, pick another one
Remember to breathe on all these, just relax and breathe. That makes such a big difference on how muscles relax and stretch
Very good point Brad. I always forget that. Chest stretch. The chest again pulls you forward
Putting you in bad posture, very tight on a lot of people
So I mean there's a lot of different ways you can do this
You could go back to this hallelujah stretch and just instead of going back
I'm just spreading my arms apart and that stretches the chest
I like using the wall. It doesn't cost anything. There's usually walls wherever you are in a building and
Like right now I don't feel it, but when I get back, this is an effort for me
I'm stretching and I'm really working some nice postural muscles with this. While you're in that position Brad
You can just show us snow angel too
Snow angels
You're stretching the chest while you're doing this, plus you're getting a little bit of strengthening
We're trying to give you lots of options. A simple way to
stretch the chest, I always got to get that out,
it's just to really again grab your hands like this and pull them up like this and
that's gonna go ahead and pull the chest
I get that far out and I'm done
As I mentioned in other videos, sometimes I just take my hands like this and rub that muscle
And it does seem to release it a little bit. I definitely feel a ropey, knotty muscle in there
I want to get that one to loosen up. All right why don't we show the levator scapulae stretch. Brad you can take that side
I'll take this side yeah
So we're stretching the muscle on the side of the neck here because a lot of times if you tend to
sit all day
people tend to tilt their head one way or the other and
If you tilt your head this way all day long you're gonna be tight here. You tilt your head this way
You're gonna be tight here, so
Forrest Gump was like that.
I always wanted him to have a stretch on that movie. Yeah, that got me going.
Father and son watched TV the same way, they both tilted their head. So you're gonna
take your hand and you're gonna grab the edge of the chair
And then you can just pull over like this
Keeping good posture now and you're gonna pull over and now if you want you can also take your hand and give it a slight
stretch just gentle
And I'm gonna add one thing. If you want to get more of the levator, if you
kind of look down like if you have a chest pocket there
And then look down, it stretches a little bit differently. Oh, you're right Brad. I missed that part
Fingertips only. Both are getting the side neck, but this one actually gets the levator
specifically by going down like that.
It's nice to do both sides, because we don't have a chair here, I can grab here
I guess and get that and that helps lock the shoulder blade down. That's why we're grabbing down there when
we're stretching up here. Now the other one is a hip flexor stretch. This is more for the back.
We just did a whole video on this. If your hip flexor is tight, it's gonna pull you over into a flexed position
There's a lot of ways
We just showed seven them.Okay and you can just take a pillow
I'm gonna show one of the simple ones
Go ahead and put the pillow on the floor
Get your knee on it and bring the leg back like this and I can go ahead and stretch that hip flexor and
Hip flexors tend to be tighten in people who sit a lot
So this is one you're gonna really want to do if you do sit a lot
Not easy to do at the office though is it Brad. Yeah don't go up on the desk and do it here
Go on the floor, please
Again these
This one and the next one is more of one that you'd probably do at home
You know just take a minute or two
This is the other one. You're gonna stretch your back, because people are gonna be
Their back tends to be lacking extension because they sit all day
His back is really flexible in this
I'm impressed because what are you 57? 5700.
But people in their 50s close to 60 usually don't have this
Flexibility. and I do it twice a day, and it's like we talked about. I don't spend time
I do it right before a run
Sometimes I do it before I'm gonna bike, and I usually pick sometime in the afternoon, just to throw one in.
How about a door stretch, Brad. We gotta picture a door here. Yeah, we're gonna get
a moveable door for a prop that moves in and out, that's one of my goals. Put your hands
Arms on the side of the door and I'm gonna lean in like this and again, just a good chest stretch
I wanted to show you a couple you could do when you're standing.
So this is a good one just to lean forward give it a stretch
And you can go into a corner like this and do it. Start out low.
This is so nice with these lapel mics so you can hear when I'm talking to them. Nobody puts Brad in the corner.
This feels really good Bob. I'm impressed. I'm sure he doesn't know what line that movie's from. Nobody puts baby in the corner
You know it? No.
Dirty Dancing. Okay standing back extension. This is another one again
Just kind of like what we were doing down there laying down
But now we're gonna do standing, where you can just bend back
This is kind of the one you see pregnant women doing all the time.
The back tends to tighten this way cuz you're sitting all day
So you're gonna go ahead and just give some quick stretches
this way. The good one to do when you're walking or you know getting up from the desk
That's a good one to do. Balance it out.
There you go, 60 seconds
Take that little time out of your life to go ahead and make those corrections to your posture
And it's gonna help with your pain. It's gonna help you look younger. It's gonna help make you richer.
Cuz I mean if you go into a job interview with good posture
That first impression is important and that makes a big difference as opposed to okay I want the job
Teach your kids that. And remember, Brad and I are not just pretty, we're pretty ugly Bob. No we're pretty helpful.
That's right. So make sure to subscribe to us. Thanks for watching.