♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
We are the most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- Brad, today I just wanna cover three simple,
daily balance exercises
that you could do without any equipment.
We're gonna show you an equipment option, too,
where you can use equipment.
- But it's minimal.
- But it's minimal and I, I just think, as you grow older,
you know, what we find quite often is
that your hips get weak and your ankles get weak.
And those are primary sources of giving you good balance.
I mean, if they're stronger. - Right.
- So you wanna make sure that they're keeping
in good tone and good strength and,
and keep you out of trouble. - And these,
these exercises are gonna
do just that. - These exercises
are gonna do just that. - There you go.
- Yes, by the way, if you're new to our channel,
please take a second to subscribe to us.
Sorry, kind of got you out of rhythm there.
We provide videos how to stay healthy, fit, pain free.
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because we're giving away something right now.
Again, we're giving away two of these desk risers.
I do wanna mention Instagram, too, Brad.
- Right.
- We just started on Instagram.
- For the younger crowd.
- Yep, official Bob and Brad.
- Older people are doing it, too?
- I think so.
I actually know some people that are doing it right now.
- Oh, good.
- Liz does it.
And she's younger though. - Oh.
Yeah, right, she's younger.
- Yeah. - Anyways.
Yeah. Here's, here's the, the Flexispot that I was-
- The Flexispot desk riser.
Really cool.
It's, the thing we like about it is
that it's really lightweight and portable.
- Right
- You actually can put a desk monitor on top of there too.
I mean, you, it doesn't just have to be a laptop.
- Oh.
- You can put the desk monitor on top.
- The whole thing is, it'll support that?
- Yeah, well 17 pounds.
- 17. - Yeah.
- There you go.
So, all right. - All right.
Let's go ahead and get started, Brad.
- Absolutely, Bob.
- All right, the first one you're gonna wanna do,
you wanna make sure you're strengthening the glutes
and some of the muscles around the hip.
So you're gonna do sit to stands.
- Ah. - Very easy to do.
You wanna show kind of the progression, Brad?
- Sure.
- You can start off using the arms and then, yeah.
- You know, depending on your strength level,
but we're gonna assume that, you know,
you're weaker and you're having some problems.
So you'll use armrest, chair with armrest,
and you're gonna push off, make sure you pull your feet
underneath your knees or underneath the chair a little bit
and come up and think about good posture
because we always wanna have a good posture.
You can balance better when you have good posture.
That's one of the reasons why people have falls
because they are forward.
- That's right.
And also you wanna make sure that you do, you know,
to get up out of a chair,
you do have to lean forward a little bit.
We always say nose over the toes.
- Sure.
- Because if you try to get up, straight up like this,
it's very difficult.
It's a lot more difficult
than if you actually lean forward here.
kind of keeping the good posture.
And you can do repeats
but you can also get to the point then,
where you actually maybe do it with one hand.
- Yep.
- And then progress to the point of with hands on the knees?
- Hands on the knees.
That's, that's the way I have a lot of people do it.
When, when that, they do-
Usually 10 repetitions,
if they can do 10 with hands on the knees.
then they say, well, let's go to here.
- Time to go to this way, yep.
- And then, and always, I'm always reminding, good posture.
Make sure you get up, shoulders back, so that, you know,
some people as they get older, this feels upright to them.
- Right, it does. - So we have to remind them,
straight up.
- Straight up as much as possible.
Now there's a way you can do this off the edge
of your bed too, if you're having trouble.
You go onto the corner like this
and the, some of, a lot of the beds are higher.
So you can just work on doing some of these
and then you don't have to worry about if you,
if you actually fall back, you can just fall into the bed.
- Right.
Well, it's, it's a concern because that's where a lot
of falls happen is, is getting out of bed.
- So, all right.
Next one, Brad, is again, another hip one, is hip abduction.
I'm gonna use the chair.
- Oh, you're gonna use it.
- Yep, I'm gonna go off the back of the chair.
- Oh yeah.
- So you're gonna just work
on bringing the leg out to the side like this.
Now the key to this is, is you don't wanna turn the leg
out like this or in like this.
Toes straight forward and you're working on going
like this and you're also not dipping.
- Yeah. - Yeah.
You're keeping, staying upright like this.
Now this doesn't look that hard,
but if you go ahead and rip off a good 10, 15 of 'em,
you know, you'll start to feel 'em.
Especially if you haven't been doing 'em at all.
- Yeah, and if you do 'em the way we said,
toes pointed forward, good posture,
and don't do 'em real fast.
Good, slow, very definite motion.
Controlled. - Yep.
- Very good.
Make sure you do both legs, too.
- Right, or otherwise you'll be
like a one-legged swimming duck.
- Yeah, a duck swimming circles, swimming circles.
- I said it wrong before.
That's why I wanted make sure I clarify this one.
- That was a different video though.
- All right, next one.
You wanna do some for the ankles too.
And I, I thought to get all the ankles, you know,
movements kind of in one exercise
you just go to a countertop,
this is a little low for me.
but you're gonna do the zigzags.
So you're gonna start like this
and you're just zigzagging your way down the road here.
- It's kind of like doing the Charleston,
if you're ever, you know, that dance
- It's a little different, but it kind of reminds me of it.
- That's a little before my time, Brad.
I, for you though... - Well, Bob, you know,
I took that dance appreciation class in college, so.
- Oh, did you really?
Good for you.
But actually just doing those two sets,
my ankles are starting to fatigue.
- Right, right.
And it'll make a difference on what kind of floor you have
and what kind of shoes you have,
if they're real slippery.
Leather soled shoes will be a little easier,
rubber soles will grip a little bit more.
- If you're on carpet, it might maybe be a little bit,
a whole different game, too.
Now we did wanna show you how you could do this,
all these exercises with the Booyah Stick, too.
- Right, and, and this is if you don't need such a
if you're a little more advanced in you're balance
and you feel like you want a little more of a challenge.
Here you go, Bob.
- Booyah! - Booyah!
- Booyah. - There ya go.
- Now, I've, I'll tell you, Brad.
I have been really pleased
with this for, for shoulder problems.
I mean, I, I, I just gotta mention it real quick again.
I've been doing this stretch.
I just love this thing.
- He's been talking about this for a month.
- Bring it up and pull it out
and just bring it up, pull it out.
It's just, it's really cured my shoulder issue.
I mean, so I I'm just thrilled about it.
- So what about balance, Bob? - Let's go back to balance.
Okay, so the thing is you can go ahead
and start doing some squats with this.
- Okay.
- You can go ahead and just go ahead and go up.
And you can do it, if you have trouble getting out
of the chair, Brad, you can actually do it this way, too.
- Oh, sure.
- You can go between the legs like this and, and,
and go ahead and help you pull up here.
- That makes sense.
And you, you, kind of helps you
with that leaning forward thing there, so.
- Right, right.
The reason I like it this way, too, Brad,
is you can do also some wide base ones.
- Sure.
And it'll work the muscles a little differently.
It's gonna get a little, the hip adductors, too,
you know what I mean? - Yep.
Those saddle muscles.
- Little stretching, too, for you.
So it just, it's some different options here for you.
- And think about good posture once again.
Back, shoulders and, and you-
So you're not rounding forward like this,
but that stick, you're gonna keep your eye on it,
in front of your nose.
It's a good reminder.
- And then you can go right on to the hip abduction.
- Oh, there you go.
- You can use this to give you balance.
- Yep.
- And it gives you some balance
but doesn't give you, you know, total help, you know?
So it is making you work a little bit harder.
And you can go down, like you said,
down to, or showing, what you're showing right now,
is you go down to one arm, if you-
- Yep.
- If you start getting better at it.
- And you'll find some people find it easier here.
Wherever you have your balance is, is best, you know?
And once you get good enough
you can use this for- - Oh, sure.
- Like a balance.
- Like the, like doing on the tight rope.
- Tight rope.
And then that way, if you do need it,
you can always, it's right there and ready for your safety.
- All right and finally, the zigzags, Brad.
We can go ahead and do those.
So you- - You bet.
You go ahead.
These are kind of fun.
Yeah.
And it is amazing how much this really works,
not only your ankles, but you're working your hips, too,
those internal, external hip rotators
and all those are important for balance.
- And you gotta play some music
while you're doing this right, Brad?
- Right, well, we can't on YouTube.
- That's right.
- You have to sing it or be original or something.
- That's right.
- But if we start singing, our, our views are gonna drop.
- Yeah, they're gonna plummet.
So thanks everybody for watching.
Go get your Booyah Stick, today.
- There you go.
- Get your booyah on.
- Keep your balance.