♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Getting ready, don't you go like this when you golf?
- That's right. - Fingertip,
fingertip to fingertip.
The energy goes through the fingertips.
- All right.
Hi, folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Yeah, we're the most famous physical therapists
on the internet.
- In our opinion,
of course, Bob.
Very humble,
very humble opinion. - Very humble opinion.
Today, we're gonna talk about six simple exercises
for golfers over 50.
- Alright, let's-
- You know I'm over the next decade mark-
- Yeah. - ... over 60.
But, I still can give you advice for the young guys, right?
- Right, well, I mean, if you're under 50 these won't work?
- Oh, they'll work.
They'll work for anybody
of any age. - But usually over 50
these are a little more-
- Well, you start worrying about your motion.
I mean, when you're younger, you're not worried
about stretching, you know, do you remember?
I used to play basketball, like take one shot,
"Okay. I'm ready to go." - You're warmed up, yeah.
- Now I stretch for 25 minutes just to get out of bed.
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Go to the giveaway section.
We're always giving something away.
Brad, what are we giving away this week?
- We've got a blood pressure cuff
and it's a nice one.
We're very happy to promote it.
- Yeah, it's a Bob and Brad blood pressure cuff.
- And it's a giveaway.
- Yeah, that's a giveaway.
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Go to Twitter, Instagram or TikTok,
if you want a 60-second version of our program.
- Which reminds me,
people over 50 are more likely to need
a blood pressure cuff than people under.
- That's true. - In general.
- Good point. Good point.
You forgot to mention the podcast.
- Oh, the podcast, yes.
Do we have any podcasts on blood pressure yet?
- Yeah. Well I'm sure we will.
- We will, yes. - Yeah, okay.
Alright, I am not a great golfer
but I do understand golf.
I am obsessed with it.
- Yeah he actually thinks about it to put himself to sleep.
- Yeah, it does, it calms me down.
I think about a hole that I'm screwing up on.
So, when we have golf, the motion that you wanna
obtain is, I want you to think of four different areas.
There's first the hip.
You wanna have great hip mobility,
'cause when you turn, this is where a lot of your mobility
comes from is your hip. - Yeah.
- This hip right here is internally rotated.
This hip is externally rotated.
- Why are you telling me about it? Tell them.
- I'm telling them. You don't know this stuff.
So anyways, I'm turned here.
You really don't want motion at the back.
You want stability at the low back.
So motion, stability, then we get up to mid-back.
We want mobility again,
that's where you want the turn to come from.
So I'm getting my shoulders forward,
so you can have this forward. Okay?
- So, you're essentially getting your whole body
into the swing.
I'm not a golfer, by the way,
but you're getting your whole body into the swing.
- Right, so again.
Mobility, stability, mobility
and then the shoulders you want them nice and stable.
- Okay. - So we're gonna show you
the exercises that do all this.
Let's start with mobility.
Brad, why don't we start with the figure four one?
- Oh, yeah, this is- - So this is gonna help
with the external rotation.
- This is one of those stretches
that not only good for golf,
it's good for a lot of
things in life. - Yeah.
It's good for everybody.
- So, in a seated position,
I'll show how you can do in the seated position.
Bob will show it how you can do it lying down.
So you can do this before you get out of bed.
Or, I personally do this one
when I put my socks or shoes on,
and it's the figure four, it's this,
and then you simply put a little pressure
and see Bob's doing it there.
And because, you know, as you get older,
I've worked with a lot of people
who have a very difficult time doing this.
- Right. - You know?
- Or you'll find one hip that's way up here.
- Yep. - And you'll find
the other one might go down further.
- Right. - But these,
if you don't have this motion,
you're gonna have trouble turning in golf.
And so, this is an easy one to re-gain, you know?
- So, you could do this one sitting down
while other people are teeing off
and you're kind of stretching out to get the edge on them.
- You're sitting in the golf-cart, you're getting ready, so.
- Oh, sure. - Alright, next one,
drinking your beer.
Alright, next one is internal rotation.
So this one you can't really do in your golf cart.
- Maybe I would like the game. You drink beer.
I really like this one.
- So this is working on internal rotation,
and you really need those hips to internally rotate
when you turn.
- Look how, that's very flexible.
- Yeah, I've been working on this.
- Don't they have benches at the tee-waves* or the
where you tee-off? - You're gonna lie down
on a bench?
- What? No, I thought you could sit
and do this one, or, you know.
- Oh yeah, you can sit and do that one.
- It doesn't work near as well
as laying down. - Yeah it'd be hard
to do internal rotation.
I don't know, you could do sub-flexions too, but it's less-
- Sure.
- Those are two, the two directions, you know.
You guys are busy guys, I want you to focus
on what you need to focus on.
- Yeah on what your gonna get the most bang for your buck.
- So, the next one in the mid-back,
remember we want mobility there.
And for a lot of people, the simple way to do this
is just use a tennis ball, which I don't have right now.
I have a ball that's like a tennis ball.
So, you can do this.
You just, Brad do you want to
come on over so I can show where we're gonna hit?
- Sure. Oh yeah this way.
- Yeah. So, we're looking at this area right in here,
we want to mobilize this area, so it moves really well.
So you're going to lie on the tennis ball
in like six different spots and just...
You can lie there for 30 seconds or so,
this'll just take a couple of minutes.
But this'll all mobilize this area.
This is tough collagenous tissue, you know?
So it takes a lot to stretch it.
You can't mobilize it very well.
It responds to long stretches.
So, you can do it against the wall.
- Yep. Well, I'm going to walk in front.
Don't do this on your bed by the way.
It will not be effective.
- No, and when you're lying like this on the floor
you can actually bring your arms back and take deep breaths.
Now this might be too aggressive for you to start.
You might start with a towel on top of the golf,
I mean, not the golf ball, on top of the tennis ball.
But if, and if that's too much
you could have a pillow under your head.
Or, alternative would be to start against the wall.
- Yep. So I have, I don't know if you can
see it there on one side, just to
the right side of my spine.
The thing I like about the wall is
you can kind of roll on it.
- You can kind of control it too.
- That works, that works good.
It's not, it's a really good way to start.
Oh. And you'll feel, like right there,
I can feel a knot.
I need to work on that a little bit.
Loosen that up.
- Now, sometimes when we take actually the tennis ball
we put it in a sock and that would be easier than that.
- Right, you know I saw the sock in the back room,
but I didn't give it a thought, but-
- Alright, the next one, we want some stability
for the low back and the shoulder.
So this one works really well for that.
I'm going to see if I can do it on this unstable surface.
So you're going to get in the quadrant, quad,
quadruped position, I really can't speak today.
And you're going to actually lift up
with one leg and one arm, and you're actually
strengthening the shoulder stability muscles.
- Yep, right through here.
- And I'm strengthening the lower back.
- Yep.
- So you're going to point both ways.
You're going to point out the pheasant both ways.
- Okay, so it's really, the goal is
to keep nice and straight there like that.
And don't hold your breath, make sure you keep breathing.
- Yeah, good reminder. I was holding my breath.
- It's easy to forget about that, it really is.
- So, you can go ahead and do two sets of 10,
but again, good for the back, good for the shoulder.
- Okay. Sure That one is best to be
done on the floor versus-
- Right, same thing again.
- Yeah, if you do it on the bed
it's actually quite a bit more difficult-
- Right.
- Because it's so unstable.
- Sorry, I got to go back on the bed again
for demonstration purposes.
So this one, you actually grab the back of your neck
like this with your hand.
And this is for thoracic mobility.
You can see I'm tight.
I'm going up as high as I can go.
- You want me to crank on you a little bit?
- Now go like this. Yes.
- Yeah. So the back rate in here is getting rotated,
and that's that rotation you need
as you swing through with your club.
- Yep, this is a great one to do cause you can really see...
I thought I had pretty good thoracic mobility
but when you do this, you realize-
- Do you notice, one side is looser?
- Yeah, can you see that?
- The right side's better.
- Yep, the right side is better.
- Might be hard to see
from that angle, but yeah.
- You know, and that's my backswing.
So, my backswing is better, yeah.
- Oh, where you come back like...
Which makes sense, doesn't it?
- Well, it should, but that's maybe why
I'm not following through as well. So.
- I think you should have your wife help you
and twist on you or whatever.
- You can actually, you could have somebody
if you want to get aggressive.
I mean, I wouldn't do it the first time, so...
- Yeah.
- Alright, Next one is, Brad...
You gotta get up, I'm sorry.
- Oh, I'm in the way again?
- Yep, now this one, you know, this is the third one
now you can do in a bed, so....
- Okay, this is a bed one.
- This is one where you can just keep the knee down,
and you're going to reach back like this.
- So you're holding this knee down.
This knee is on the surface. - Yep, yep.
- So you lock your pelvis in.
- And again, thoracic mobility.
- Yeah. I can see that.
- Plus it's stretching the pec. Pectoralis major.
- Now, it seems to me, if you want it
a little more challenging, if you had a dumbbell
or a weight, then that would-
- That would give you a little more stretch.
- A little more stretch.
- I agree, and you could do both sides of course.
Now the final one is another stability one for the low back.
Now these were based on...
- Kelly?
- Kelly, no Stuart McGill.
- Oh okay.
- Dr. McGill, one of the foremost experts
on back pain in the world.
And, he wants you to stabilize that low back.
- Sure.
- So he has you do side planks.
Now you can, if you're new to these, just go
up on your knees like this.
- Yes.
- And you're going to hold it
for like 10 seconds and then relax.
And you can do like five sets
where you just hold for 10 seconds.
- Yep. So you're tightening that whole core up, yep.
- Yep. Now, if you get better
you can go all the way onto your legs.
It is of course harder that way, so...
These should take-
- How long do you hold those, 10 seconds?
- I would hold it like 10 seconds.
- Sure. Or you can go longer once you feel stronger.
- Yeah, I feel like when I count to 10,
it's actually only five seconds, so I have to count to 20.
I'm like one, two, three, four-
- You're not doing one alligator one?
- No. No. - Oh, okay.
So there we go, we'll have hip mobility.
You'll have mid-back stability.
You'll have shoulder stability.
And you'll have motion in that thoracic area.
This is going to make you hit the ball farther.
- Absolutely.
You know, I think you can go through these a few times
and you may find out you don't have to do all six of them.
- Right, you might have good mobility in your hips already.
- Right, and do the ones that you
really feel a good stretch on.
And I'm telling you, watch that ball fly.
- Yeah that's good.
- I always, mine go like this, I get so mad.
They're going 90 degrees to the right.
- Yeah.
- That's called a hook?
- No, that's not a hook, that's a-
- A curve?
- No, a hook is the right way
you want it a lot of times when you want to go.
Oh, a slice.
- Oh, I sliced it. Yeah. - You sliced it.
- Slice a pie.
Alright.
Well, good luck with your golf game.
- It's like a banana.
- Yeah, banana slice.
Alright, thanks for watching!