♪ 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 are the most famous physical therapists
on the internet internet.
- ah, in our opinion of course, Bob.
- I'm really kind of flubbing that up today.
Do you remember that from green acres?
- Yeah. There you go.
- All right, today, we're gonna tell you
how to fix hunchback posture fast
with a simple broomstick.
You may have to steal this from your spouse
or I'm not saying she's a witch.
I know what you were gonna say.
- Well, you're saying- go on Bob.
- My wife is the nicest person.
You know, when people meet her
and they're like, well, your wife is so nice.
- Yeah.
- Boy, if they met her with
the way she talks to me sometimes
- I hope she's not gonna watch is video.
- She doesn't watch it.
- I'm gonna call her and tell her to watch.
- So with a broomstick, what you wanna do
by the way is just go ahead
and take the little brushes off there.
What do you call it, is it?
- That would be the broom part
- Broom part.
- This is the handle. That's the broom.
- Okay.
- He really does a lot of sweeping.
- By the way, if you knew our channel
please take a second to subscribe to us.
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And we upload every day.
Also, you're gonna want to go
over to the Facebook and like us, Bob and Brad
you're getting a little slow there, Brad
because we for like six, seven Sundays in a row
I don't know how long it's gonna last.
We're giving away major stuff.
- Not broom.
- So no, not brooms.
We're giving away like mattresses.
We're giving away Thermotex unit
which is far in for infrared heat.
We're giving away,
we're gonna give away some foam rollers.
- Right, right.
- So really cool stuff.
So, well you'll, you'll see how to sign
up for the contest and on Facebook.
- Right? Go to the Facebook please.
- All right.
So now we have your broomstick and you know
this simple device you can use to help.
We're talking about hunch back posture.
We're gonna help stop that.
So let's go.
- If you can't get your broom off the handle
you can do this with the, right?
- The broom part on here.
- Right, yeah.
- All right. So we're gonna start off
with the broom behind the mid back kind of crook
in the crook of your elbow here,
pushing up against here.
And we're gonna start with chin tucks.
- You know while you're doing
these chin tucks, Bob, I find I
can massage my mid back very effectively.
It feels great just by going like this
end of my chin tuck
- Little double bonus there.
- There you go.
- But we're kind of getting your whole body
in the right position here.
- Right.
- I don't want you doing chin tucks like this.
- Right.
- And this helps get you in the upright position.
- Yep.
- Again, chin tucks. You're tucking your chin in.
You're not going down. You're not going up.
You're going straight back.
- Yep.
- For some of you, if you're tight
you probably can't even hardly do this.
- Right.
- You want to get the motion that you can
Now the we're gonna lead right
into the next one where you
can actually stretch a lot of times
for people that hump occurs right here.
- Sure. That mid back area
- That mid back in mid back area.
the kind of a hinged area.
I remember Zach used to call it that.
- Right.
That T 12 L Y area.
- Yep. So you can put this right
in different spots basically
and then use your elbows to push forward
and then bend back like this.
And this is a great way to stretch that area.
- And you can, if you just move the broomstick
up about an inch, you can feel it.
It's a little different and you may find one spot.
That really feels good.
And then you're gonna work
that spot a little bit more.
- Yep. I feel a little bit of cavitation there.
Oh, and cracking.
All right.
Moving on, Brad.
Moving on.
- I'm happy enjoying this, Bob.
- All right.
We're gonna put the arms up over head here.
And you're gonna go ahead
and squeeze your shoulder blade together.
You want to do the show the behind there, Brad.
Okay. You're gonna squeeze your
shoulder blades together
while you're bringing it down.
So you're getting a little bit of a chest stretch
and you're in good posture and you're squeezing
and get some strengthening
of the shoulder blades there.
Can you go down further? There we go.
Yep. Go all the way down. If you can.
- People, some people actually do this Brad.
They actually take it all the way down.
You need a longer stick.
- I think that's not happening with me.
There we go.
It then squeeze up here.
So, alright.
You going to do a good, you know, 10 reps on these?
- Sure.
- It's a -It's a good number.
- That's, it's good that you mention that Bob
- Because we actually have 10 exercises
and you can do 10 reps.
- That would be a hundred.
That would be 10 times 10.
- Now you don't have to do all these each time.
- Right.
- You can pick out some of your favorites and,
and work it that way.
All right.
The next one is a lot of people.
Their chest actually is tight
and it brings their rolls,
their shoulders in
- Sure.
And, and puts them
in bad posture makes that humpback posture worse.
So you're gonna stretch the shoulders
by just putting the, the, the stick behind you.
And you're gonna lift up
like this and give it a good stretch.
- And you might find your hand position palms down
or palms up. Do it which ever way feels best.
- And closer together, farther apart.
You can vary it a lot of different ways here.
- Yep. There you go.
We always wanna make sure we catch everyone's
personal-
- Attributes?
- Yeah. You know, these little things
that work best for you
where it's just not the way we're showing it.
- I actually do this one in the morning
when I'm walking before my run
and I just take one arm
and I pull up like that.
But I know like you have trouble with that.
- Well I can't, my, I have tight shoulders
inherently as a number of people will
that are watching this but for me to, yeah
- You can't reach.
So that's where the stick comes in.
Handy works all well for that.
All right. Next one.
You're gonna go ahead and need a couple pillows.
You're gonna be on the floor.
- Whoa.
- You can possibly do this on the bed too
but you're gonna, these are
some good strengthening exercise
and you're gonna see how well they work.
You're gonna start off with I'm just go ahead
and do the overhead one first here
Brad. And, and that's just a great way to
start strengthen those muscles between
the shoulder blades.
- Bob, I've noticed
that your broom stick handles kind
of like lollipops on there.
- Yeah. That fits me in my personality just fine.
- I like it.
- So I'm keeping my chin kinda in good position.
I'm keeping a good alignment.
I'm trying to ignore Brad.
- Right. And I don't know if you can see this.
I wish I had his lollipop stick
but he's maintaining a nice neutral back
and spine position.
- All right.
We're gonna go to the next one where
you're actually tap side to side here.
And we're just getting a little bit
of different muscles.
We're catching the pair of spinals
of the lumbar area there too.
- Yep.
- This, this works a lot harder than it.
- It is.
- This one works.
- This one is a great one to do.
- Right. You'll find if you haven't done these,
you will not more than likely will not
be able to go this long
cause you're-
You'll fatigue throughout the back.
- Whew. All right.
So now I'm gonna go ahead
and put it behind me
and I'm gonna do the same things.
I'm gonna go up first.
Like this
- Do a set of 10.
- One, one thing you might wanna do
is take a towel roll
so you can put your four, your neck gets tired.
- How nice of you, Brad?
- Well, I, you know, I was picking on you
because you're a polka dot stick wanted
to make up and all right.
- And now I'm going to the side one here again.
- Otherwise people think I'm mean.
You get comments like that every now
and then.
- I for a while people were saying
that I was mean to you.
- Well, yeah, I don't worry about that anymore
but this is another one that is much harder
than it looks.
- You can see how my back's working right Brad?
- Oh yeah.
- My big muscular back.
- Oh, it is incredible.
- All right. Next one.
Let's see. We're down to number nine already.
Aren't we?
- Yeah. It's moving along.
- All right.
You got your pole.
Wow. Don't worry, Bob.
This is kind of more of a balanced one
and posture one.
This is when we're doing this one.
Brad. You remember this?
- Yeah, yeah.
- This is, I don't even do this one very well.
I'm too tall.
- Yeah. It's it's Ooh.
This one really does.
It's a nice balance.
Works and posture
- One at the same time.
That's a little hard, isn't it?
- Yeah. This is one
- I bear on this side
- For the more athletic people.
If you can do this and then try and go forward.
Wow. That gets really challenging.
- Oh yeah.
- Yeah. Works so low back muscles.
- It just the hamstring there killing.
- Yeah. It's amazing what you
can do with a broom stick.
- All right. The last one, I just,
I like this one.
Just to kind of check your posture when you're
all done to see how you're doing.
And especially this is a great way to go ahead
and you wanna make sure you
have three points of contact.
- You wanna show it on me, Brad.
- So we got the head, the mid, upper back
and then right across at the SAC,
PEL pelvis or SAC pelvis.
Yep.
- And then while it's in position, so
you know, you're, you know, this is
you're getting the good posture you got rid
of the hunchback.
You wanna go ahead and do some bends
while you're doing it and keep that posture
while you're doing it.
- So the, the three points must maintain contact.
- So you're teaching yourself to lift correctly.
So, you know, when I'm,
if I take it out of the way here
if I pick something off the floor
I'm gonna maintain that same.
- Right.
- Good posture.
- Try to way to get that muscle memory
and that body mechanic so that it
becomes a part of your habit.
And then you don't have
to think about it anymore.
- Yep. And you wanna find a broomstick
like this good luck.
I have no idea where my wife bought it.
- Yeah. That's a very nice one, Bob.
I was just poking at you before.
- Yeah I bet you were.
All right. Thanks everybody for watching.