♪ 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.
- So today we have seven osteopetrosis exercises
from an absolute expert in the field.
- She is.
- And it's not us.
By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free
and we upload every day.
Also go to Bobandbrad.com. Go to the giveaway section,
cause this week we're giving away a TENS unit.
- Oh yes!
- Great for pain control, very little battery,
smallest size unit, has a battery
or it has a rechargeable battery.
- That's right.
- And just use electrode
and it can help take your pain away.
- That's right.
Great for getting rid of those pain meds.
- All right.
You can also go to Facebook.
It'll be pinned to the top of the page, the contest
and you can go to Twitter, Instagram, or TikTok
if you want a short version of Bob and Brad.
It's like 60 seconds.
- Yeah. That's a little easier on a lot of people.
- A little easier to stomach.
- And we do have podcasts out now.
And actually, we have Sara Meeks on one of our podcasts.
- I will mention the two podcasts that she's been on.
I'll give you the title so you can find them.
- We got two separate ones on, each doing Sara.
- So yes. - She is great.
- Yeah. So Sara Meeks, she's 80 years old, 81.
- 81, but she's got more energy
than most people at 50 I think.
- She does.
And she has over 50 years of experience in physical therapy.
Amazing thing.
- She graduated when I was born.
- Did she really?
- Yeah, I remember that, yeah.
- But she is the go-to person for the non-drug treatment
of osteoporosis.
There is some things you can do.
In fact, that's the title of one of our programs.
And we're talking about osteoporosis or osteopenia
where you have low bone mass,
or you actually have fragile skeletons.
We're going to show you some things you can do.
She's got a, like a 12 part program. She, if you email her,
she'll actually send you these, some of these,
and we're actually going to get them put onto our website
eventually so you don't have to even email
or you can actually pull them off of one of ours.
- We're going to make it more convenient.
This woman is completely dedicated to this isn't she?
- Yes she is. This is her life's work.
So her, you can email her at her website
www.Sara
S H
S A R A no H I was trying to say no H
S A R A
Meeks
M E E K S
P T
.com
- Yes.
- And her email is now Sara Meeks
again, no H,
81
- That's her age? - That's her age.
@gmail.com.
So if you have any questions, she'll go ahead and she'll,
she'll get to it eventually,
but she's getting a little overwhelmed with all the
- Yeah. Since we've been working with her,
she's gotten a lot of people seeking help from her
and she's delivering.
- Yeah.
- So, we had two
while they were both on YouTube and podcasts,
the first one was overcoming osteoporosis.
Live a life free from fears,
from fear of falls and fractures,
the Meeks method.
- Meeks. - Yep.
And the other one was osteoporosis,
there is something you can do.
And it's an interview with Sara Meeks
and it has all of her initials after that
because she's got lots of them.
- Yeah, her credentials, her, yeah,
she's very knowledgeable.
- So I'm going to show you seven of her exercises.
I just pulled them out. She has a lot of them.
But I thought these were real helpful.
The first one is, you actually just
- I'll get out of your way, Bob.
- I'm going to grab a towel. I mean a pillow, Brad.
- Sure. Yeah.
You should have a pillow.
- And you got a rolled towel here.
I'll take that rolled towel.
So we just use a nice fluffy towel. We roll it up.
So it's, you know, looking like that.
- Yep. And you put a towel for your head.
I'll take the towel right now.
- You ready for it?
- Yep. Just for prone lying.
- Okay.
- So all you're going to do is lie on your stomach
like this,
and she's going to have you work up to five minutes.
Now, if your feet or ankles are uncomfortable,
you can actually put a foam roller under there or you can
- Yeah. That's just, you know, it'd be kinda nice
If someone was around to help you,
you can do this on your bed. But if it's a soft bed,
it's probably not going to work, so get a firmer bed
or even get down to the floor depending on your mobility
and safety.
- Now if your back is not being used to straightened out
or being bent to the way this maybe difficult for you.
And, but eventually we'll want you to
work up to five minutes.
- In this position? - In this position.
- So we've got the towel roll here
which helps support the back a little bit.
This is for comfort and the pillow for comfort.
And that could be adjusted to a thicker or thinner one.
- I have my mic here.
- Yeah. It's a little difficult.
- But a pillow under the ankles feels really good, Brad.
- Oh yeah, of course. It's a,
- All right. Let's go to the next one, Brad.
Next one, you're actually going to do
what she calls pelvic presses.
So you're going to lie prone mode again,
like you are here on your stomach,
you're going to put a rolled towel under your pelvis
and what you're going to do is actually push down
with the pelvis for up to,
you work up to four to six seconds holding it
and then relax.
- So in the therapy PT world,
we could just call these butt squeezes.
You squeeze your butt cheeks together
and pushing it down.
You can adjust this up and down a little bit,
what's comfortable for you.
- Right. And you could also use a thicker towel if you like,
but this one's a fairly thick one.
So this helps stabilize the lower back and pelvis.
It's very simple to do.
Now we're going to do kind of a progression of this.
You do a pelvic press and you're going to bend one knee back
as far as you can,
all for two to three seconds and then relax.
You're going to repeat that three to five times.
- So do you do the butt squeeze?
- Yeah, the butt squeeze. - At the same time?
- Yes.
Butt squeeze, and then you bring the leg up
and obviously you can do both legs, Brad.
You can move down,
butt squeeze, bring the leg up.
- You know, if it were me doing this,
I would make sure someone was with me just in case
I got a cramp in my hamstring, that person would
- Massage it?
- No, just pull it down and stretch it out.
- Sure.
(laughs)
Yeah, mine's fine.
And I've been cramping once in a while so, so far it's fine.
- I happen to cramp easily when I do something like that.
- Sure.
- You know, and a lot of people just, just,
you don't want to get a cramp when you're in this position.
- Another one is you can bring both legs up,
stretch a little bit and then do a pelvic press.
Now she came up with these
so she could obviously explain the rationale behind them.
But again, we're trying to decompress the spine
and we're trying to strengthen some of the
pelvic muscles and back.
- Right.
- The last one I'm going to show you is actually
do a pelvic press, you pushing the butt down
and then you lift the leg up.
- Straight leg raise.
- Little more advanced on this one.
This is a little going to be a little more tougher
for people.
- If you're not able to do that,
you can go back to the other ones and you know,
just do the best you can
and things will strengthen with time.
- You want to roll it down, Brad, now?
- Absolutely. Do you want this thing?
- I got two more to go. Yes, I'll be taking this.
Number six and seven. Okay.
So with this one, you're actually going to
lay on your,
on the soft foam roller.
So I'm sorry, we're on number six. Yes.
So,
what she wants to do is work on your posture and breaths
on this before on a regular foam roller.
- Right.
- But it's, it's very difficult to do this.
Especially if you've never done before.
- Right.
- And so what she does is actually sell a half foam roller
that's really soft.
- So it's half because it looks like
if you look at it from the end,
it's cut in half this way, it looks like a half a moon.
- Yeah. And she sells them through OPTP.
- Very nice and squishy.
- It's my mic. And we'll put a link below
in case you're interested, but there we go.
So how you get onto this,
you're going to lie on your side like this,
and you're going to put this in place and then you roll on
to it like this.
- There you go.
- I got a make it over a little further
or else I'm going to roll right off the bed.
- So that goes right down the center of your back?
Yeah it should, your head be on it too.
- Yeah. Right here? Yeah, that's amazing.
- So you can see, I, I've worked it a little bit
to balance myself, Brad.
You can imagine, if you were on a full, full roller,
how difficult that could be.
- Yeah, just wildly.
- So, what now she recommends
and she has a whole progression for this,
but you could actually lift one leg,
lift the other leg,
lift the arm,
lift the arm.
- You aren't able to see this,
but Bob's core muscles in here are really working
to stabilize so he doesn't fall off that half roll.
- So this is a great exercise.
Or if you just want to relax even
then bring your arms back and stretch.
It's just a great one to stabilize the spine
and to stretch the spine.
- I just wanted to say, some people may have,
if you have a tight neck and it's uncomfortable
to lift your head, you'd get a small pillow or a towel,
fold up a towel and put that,
put that to make it comfortable while you do this.
- Especially maybe over time,
you can work your head down, you know
to the point where it's comfortable,
but additionally, you may be like this.
- Yeah. And that it would be uncomfortable if
you couldn't rest it.
- Now if we're getting off,
you could just do the same thing.
You can roll off and pull it all the way.
So, so this is a, the full foam roller.
- If that becomes too easy or, you know,
you're ready for the next step, this is a real soft one.
- Yeah. Really soft.
- Yeah.
For you know, a younger person this might be too soft.
- Right.
- But you definitely want it if you're just working
from this to here.
- Why don't you pull out a firmer one, Brad,
just to show the difference.
- Yeah, absolutely. Actually there's quite a range.
- Yeah.
Again, she sells this.
Sara does
as a really soft one for people with osteoporosis.
This one is actually fairly soft too,
but not nearly as much as this one.
- Right.
And then this one and then the black ones
are even more firm. - Yeah. These are hard.
- Yeah. That's more for your younger person, athletic.
Be careful, Bob. That is hard as a rock right there.
This is my favorite one. It's kind of the medium one.
And I really like to lie on this.
- Right.
- In the same manner that you did for that posture thing.
- Exactly. It's comfortable.
My wife is very happy with the color.
- Sure.
- So that's important, you know.
- Yeah, keep everybody happy.
- That's right.
Remember, Brad and I can fix just about anything we can.
- Oh yeah. Except for
- A broken heart.
And we're still working on it and we don't think
the osteoporosis treatment will help.
And I hope Sara is okay with that.
And it's not because we're not trying.
- Right.
- I'm, well at least I can speak for myself.
- I tried last night.
I mean, or the night before but I had no luck,
but either way.
- Thanks for watching. - Have fun!