♪ 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're the most famous Physical Therapists
on the Internet.
- In our own opinion, of course, Bob.
(Bob applauds)
- You're pumped up, Brad.
Today we're gonna talk about how to look younger,
improve balance and motion,
10 home exercises for 50 and over.
The other thing I'm gonna say is, really, we're gonna
use the equipment that you can find in your own home.
- Right, you don't have to go out and purchase things,
and this is a really nice program that's designed
for you to function better on a daily basis,
from everything, housecleaning to hiking,
y'know out in the woods,
or whatever you'd like to do,
but it's gonna help all these things y'know accelerate,
- You wanna increase your mobility, you wanna make sure
you keep your balance,
- There you go
- as you get older, um y'know it
it can be a problem
- So
- But, if you're new to our channel,
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We provide videos how to stay healthy, fit, pain free,
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We're always giving away something,
em eh right now we're giving away the Thermotex,
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- Great
- This is fantastic, I'll tell you as you get older
this is going to be your friend.
- Right if you want, need a good hot pack,
- these are much better than, more better than
heat regular hot packs
- Your conventional ones
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giveaway section, I'll be there,
go to Facebook BobandBrad,
and you'll be pinned to the top of the page.
- There you go
(Brad) I got these exercises, I got to admit
I didn't make them all up,
for a lot of them are quite similar
to the ones that we do promote
and have in the past videos
uh, but this was from a book
right here, nice book is called Dynamic Aging.
Uh, the book is uh written by Katy Bowman.
Yeah, she's a bio-mechanist, and she's been
teaching movement classes for years and she has
a number of students that have testimonials
and, and it's amazing their ages, and what they're doing
- Yeah, and and they look nice
- Yeah
- They they look good
- They do,
(speaking overlaps)
you look good in your seventies, and well
- Well exercise really is key
- Right
- You know what I mean, and if you want to know
what's going to help you keep you look younger,
it's going to be exercise and stretches
- Right, and you should focus that on posture,
- Right
- and posture's a major, uh
- Component
- benefit on regards to how you look,
and how you move.
So, the book if you want to go more details,
it's written, it's really written nice so that
you can read it easily,
it's for the layperson, uh
- Yeah, you just look at it the diagrams are
really nice, really easy to understand.
- Yup
- So
- Okay, so here we go
We're going to start off with exercises
now you can do these exercises in bed,
if you feel like you can get down on the floor,
uh on a carpeted floor would be fine,
but on bed it's just fine um
we're gonna start with Floor Angels.
Now there's a couple options, you can just simply
lay on your back, we'll get to the towel in just a second.
Here, and you're going to put your hands up.
You want to show them how it looks.
- Yeah
Okay
- So, looking from the top down, I look like this
and here you can simply go up, and down,
and you're trying to keep your elbows
on the bed or the floor
- Right, so they're not forward like this,
you're trying to keep the elbows back
and slide along the bed or floor,
so that's really promoting that you're getting a stretch
and you're in really good posture
- Right
- when you're doing this.
And your neck is back so obviously
- Uh-huh
- that's in a good posture too.
- If you can do this easily, then you can take
a towel roll like this and put it right
between your shoulder blades.
And that's going to even promote better posture
- That making it more difficult
(chuckles)
- Yup, I'm gonna, y'know if you got the flexibility
it's gonna feel like a good stretch
- And conversely Brad, you may have to start with
a pillow on your knees or your head
- You're right
- If you're not that flexible
- Right
- Then you maybe have to start with some type of
- Head support
- head support right
- Tower roll, pillow, whatever it is
- If someone tight uh, who is tight,
their elbows won't even come close to the bed yeah
- Right, yeah
- So would work, something you can work on over time
- That good twenty Bob.
The next one, is,
I like, we, we were talking about this
- Yeah we were talking about you call a Windshield Wipers
don't you Brad
- Yeah I do, so you bring your knees up,
knees together, feet together, in a relaxed position
and you simply go right, to left.
See the hip comes up so we're getting a little hip,
lower back and thoracic stretch all at the same time.
And with all these you're gonna remember to breathe
and you do five to ten of these.
You go as far as you comfortably can,
you're not gonna stretch into any pain,
just a simple, maybe a stretch, a gentle stretch.
- You can choose one direction,
don't work that one as much as working
the other not painful direction.
- Right, which is very common.
- Very common.
- Yeah.
- We have a lot of back patients that,
with back pain patients start with this one
because it's a nice, gentle exercise to stretch.
- Then you're gonna take one foot at a time,
you can leave the other leg up or down depending
on what's easier, you're gonna grab your knee,
pull your knee up to here
and if you can, grab your foot,
you're gonna grab your foot and pull the ankle up
so the toes go up towards your knee or your nose,
so you get the ankle stretch, knee and the hip stretch.
If you can't go that far, grab what you can
and just get that stretch.
- (Bob) I suspect a lot of people won't even
be able to go that far Brad.
- Right, right.
- (Bob) And to start off when, y'know, make that a goal
- Yup.
- but grab underneath the leg if you have to.
If you get into trouble you can always use a towel
or a sheet.
That's not going to even work, I don't think
- Yeah
- Here, this one,
all right here we go
- So yeah, some people will
- Yeah
- benefit from this and make it easier
so you can pull here, and get to there.
And you'll find out very quickly what we're
talking about if, if you're in that situation.
- (Bob) If you're in that, of that build.
- Okay, now the next thing is not on your bed
but in a chair.
Now, these are all done in a firm chair,
not a soft recliner, anything like that.
Those chair are, uh do not use any grid for posture
um so you wanna get a firm chair,
and the first one is simply
Finger Range of Motion.
- Oh wow.
- Very simple, one finger at a time she recommends
which I like
y'know, you can grab all at once
but I think the single uh motion can be good
- It'll have a little bit different effect, and
- All right
- as you get older, y'know you start getting
arthritis in the fingers, it's gonna be good
- Yup
- to keep them stretched out.
- And I would not, in in this situation, I would
just stretch, hold for a second or two, and relax,
and go through each finger, and go through each hand.
That's gonna take a little bit,
they'll take a couple minutes
- Yeah it will
- And then work those fingers all a little bit,
okay, now this one, edge of the chair,
good posture, tall as you can get
- Yeah, this is critical that you're in good posture.
We don't want you bent over and doing rotations.
- Right
- It's actually going to be kind of,
maybe not harmful for your back,
but not good for your back.
- Right and you won't get as far either.
- Right
- So, as tall as you are
able to get, and then you can use the armrest
on your chair, that's helpful.
You can reach back here
here, try and keep your pelvis straight ahead
and then you look behind you,
and shoulders rotate, hold, and relax.
Y'know hold, and relax. Do that five to ten times,
and make sure you go both directions.
If it happens to create pain or any sharp pain,
you don't want to do it, you may want to
start really gently, and overtime,
you'll get that range of motion.
- My back just cracked Brad.
- You got a nice crack, huh.
- Yeah there we go.
- Excellent. All right, next one is a
this one is a strengthening exercise.
It's gonna help you first, getting up as well as balance.
Get in good posture, feet out wide, you're gonna lean
forward. You can put your hands here
if you need to and simply stand up nice and tall.
- And if you're really weak, you're gonna
actually push off the arms of the chair right
- Yup
- To start off with.
- Good point Bob, yup. It all depends where
you're at. So use the arm rest, use the knees.
If you're strong enough even to do this,
that's the goal, is to go without any hands
y'know, on your knees or armrest,
so whatever works best for you.
Ten is a good number to go for.
- I've had people who are weak Brad that
I actually had them do it off the edge of
the corner of their bed.
- Oh sure.
- Y'know 'cause it's higher
- Yup
- and, and it's a good way to start,
to go doing these and then work their way
- Right
- to a chair
- Assuming he had a tall bed.
- R-right, exactly.
(Brad chuckles)
(Both laugh)
Good point. You won't be really getting much.
- Oh okay. The next one now, this is one that
we normally, I normally don't teach people that.
- I, not either.
- But I think it's not a bad idea.
You need a cushion or a soft carpet,
you're gonna take your toes, and point them
on top
(mumbling)
- (Brad) You probably want to hang on onto something
- (Bob) Yup, that's a good idea
- (Brad) Probably a chair, because
- (Bob) Here you go
- (Brad) and you can roll but y'know I think
it feels really good Bob.
- (Bob) huh
- (Brad) You haven't done this with
- (Bob) I have not done this one
- (Brad) Yup, yup. I actually did this in a
continuing neck class once I did got
mobilized this way by a, instructor, um
- (Bob) I mean the only thing I've done Brad,
is actually I've done,
where I stretch my shins, and I put my feet
like this, and it went like this
- Right, it stretches you that way
- You get a similar stretch
- A similar stretch uh-huh
- Yup, yup got the feet and the
- Yup
- anterior shin.
- The next one, just take a simple towel roll works.
Currently I got two different sizes here.
You're probably going to start with the small one. Um,
we'll put that down, get something to hold for balance,
put your forefoot on the towel, and just step into it
get your heel to touch, right let me get,
so you can see what it doing.
Got my fancy cargo socks on, heel touches here
- (Bob) Argal
- (Brad) Ar or argal
(chuckles)
looks like that gargoyle from that movie.
- (Bob) I bet you do Brad, I bet you do.
- (Brad) and then we stretch, there we go, and stretch,
now there's the next part I really like
she's suggesting, and we've done this as well,
and this is something that, knew but y'know
tennis ball, or
- (both) lacrosse ball
- Now,
- (Bob) some people even use a golf ball
- Sure, yup, any kind of ball, it depends on
what's comfortable on your feet.
This is one that's got the little uh
points on it, it's a soft ball,
it's kind of a kid's toy,
- (Bob) Yeah
- (Brad) but I really like how it feels
on my foot, you're gonna go right under your forefoot,
- (Bob) Great way to massage the bottom of your foot.
- (Brad) Oh yeah
Now this can be done in a seated position
- (Bob) position, sure sure
- (Brad) yup you don't have to be standing
if you feel more comfortable,
uh which a lot of people may, yeah
a little bit more control yeah,
specially starting out, it's nice is you
keep the ball near your desk,
and, or even by the TV
- (Bob) and you can just slip your shoes off
and roll it while
- Yup
- you're watching TV
- And you can just tell it, it mobilizes,
it gets the circulation going in your feet,
which is really critical thing for circulation.
- Yup
- Y'know in your feet, circulation,
especially for the old
- the you can give it a shot,
uh the more blood flow to the nerves, the better
- And, last but not least, this one makes a lot of sense
pretty much everyone is, is single leg balance.
Now you want to go to the cupboard or a chair
to hold onto something, and simply
stand on one leg, and
start by going to one hand and see how you do
and the goal is go for thirty seconds
okay, or you can go,
to two hands and then you're y'know,
make sure your hands are by, if you need
something to hold, something to grab,
or
even better yet, if you're unstable,
go to the cupboard, have a chair right behind you
start along here, two hands, one hands, no hands
and if, if you need to, lose your balance then
you can sit down safely in the chair.
- And we've made this suggestion in the past right,
if you want to incorporate it in your life,
you can do it while you're brushing your teeth, y'know
- Oh
- hang on the, y'know, and then
(chuckles)
you're getting movement and you're
starting to stand on one leg
- That, those are for those of
advanced people yeah y'know, this age group so
that's a good point Bob
- Okay remember, Brad and I can fix just about anything
- Except for
- A broken heart
- There you go
- But we're working on it
oh right
- It's the other side Bob
(laughs)
- Thanks for watching
(bright music)