(upbeat music) - ♪Bob and Brad
♪ The two most famous ♪
♪ Physical therapists ♪
♪On the internet. ♪
- Yes, that's right. Hi folks.
I'm Bob Schrupp physical therapist.
Brad Heineck physical therapist.
- Yeah we are the most famous physical therapist
on the internet
- In our opinion, Bob.
- All right. We got the best five minutes.
Safe, seated, stretching exercises for seniors.
You did that on purpose. Didn't you?
A lot of S's.
- Yes. That's you know
I wanna be an English major and there's a name for that.
I can't remember what it is.
- When they all have the same,
start off with the same letter.
- There you go.
Someone tell us below, put it on the comment.
- Yeah.
- By the way, if you're new to our channel
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain free.
And we upload it every day.
Also go over to the Facebook and like us because Brad
and I, as children, we're not liked, picked on bullied.
And we'd like to turn things around.
- Yeah. It's not really true.
- It made us tougher though.
- Oh, that's right.
- All right.
- Okay. Let's get to the program.
- -Sure.
- People who unsteady on their feet
but you wanna get some range of motion.
You want to get some circulation
and you just want to feel better.
This is a wonderful short stretching program for you.
We're gonna start from the head, work down to the ankles.
Cover every joint
- Well I work in a office chair. You can do these.
- Oh sure.
- These are really great for someone
who works in a office chair. Trying to do
some stretches on break.
- Good. Let's get going.
- All right, let's start.
- Okay. I'm gonna take my glasses off, Bob.
We're gonna start first of all, up tall in your chair.
- Good posture.
- Yep. Take a deep breath in your nose, all your mouth.
And while you're doing the exercises, continue to breathe.
Don't have a holding your breath.
It's very simple.
Bob. Don't fall asleep.
Here we go.
Chin tucks, good posture, breath and chin tuck going in.
Now you can do five to 10 of these.
A lot of these we're gonna do 10.
The chin tucks.
You may wanna do 10 at the max.
- You're not going down you're not going up.
You're going back.
- Good point, Bob.
Okay. Next thing, neck rotation.
Simply keep your trunks, your shoulders still.
Look to the right and look to the left.
If you wanna look to the right back
and forth and then go to the left, you can do that.
If it feels good
and you wanna put an extra stretch on there, you can gentle
gentle or not doing anything aggressively here.
- That's used fingertips. That keeps you gentle.
- Precisely, Bob, precisely.
Okay. Arms are gonna take your arms out, reach out
and then we're gonna make circles.
- Forward or back?
Well forward first, Bob, we always go forward first.
And if you wanna make 'em a little bit bigger
if it feels good, if you got some arthritis
or shoulder pain, just do this as tolerated.
But do both directions.
If you can, if it's tolerated
some people find one direction much easier
than your than the other and that's fine.
All right.
Here's your favorite one, Bob.
- Yep. This one.
- Hallelujah.
- You're gonna reach your arms up.
If you got some tight sore shoulders, do the best you can.
As far as reaching up and stretch back over that chair.
Hopefully your chair isn't too high on your shoulders.
So you don't bump your head into it.
- You can do this like this too.
If you want to, you can go
behind your neck like this and go back if you...
- Oh, yes
- If you prefer.
- Yep. Relax, breathe.
And just have a good time with this.
Yeah. Think about being on a warm sunny beach
and just enjoying that nice sunrise loosen up that body.
And now while you're on that beach
you're gonna go on a boat and do some rowing.
- Okay.
- So out like this, and really think about pulling way back.
That's gonna help the posture.
Get those muscles behind the backside of your back.
Backside of your back, does that make sense, Bob?
- No. I'm just looking to head to the next one.
I have idea what that is.
- Well, Bob, just relax.
That's the big thing is just relax while you're doing this.
- This description is a little weird.
- Again your gonna reach out for that rainbow
in front of you Bob rainbow, and go back and forth. Yes.
- Wow. The rainbow.
- Now you're gonna feel a little tis in this dorsif
stretching your little trunk.
You know if you're like washing a window
with both hands on that.
- There we go.
- Shammy cloth, working it back and forth.
- Wax off wax on wax off.
- Wax off wax on wax off. Exactly.
Next one.
Wrist out like this and just a loose wrist
and go down and then up, you can have your fingers closed.
Like Bob, where you can have your fingers open.
So it's like, you're waving
with both hands at the same time.
Whatever works good for you.
We'll do 10 of those.
Have you been counting Bob?
- No.
It's important that you do count
if you wanna be precise, but you can do it. You know...
- Until it feels.
- Yep. Until it feels like it's worked well enough.
Okay. Then open and close.
You don't have to have your hands out.
You can do it in here.
Yeah. I have a condition here. Dupuytrens contracture.
- He's got more than one condition.
Let me tell you, just ask his wife.
We should get her in here sometime.
- I think we could call the condition, Brad.
- Yeah, I have that effect on people.
Okay. Trunk rotation.
Now, if you have armrest, this is really nice
that you're gonna keep glued to the chair
rotate to your right.
Grab over and then give a little extra stretch.
As long as it's not painful
we're not looking to create pain.
We want to get rid of it.
- And really good posture
while you're doing this
- Nice and tall.
Yes. Oh my goodness.
This feels good, Bob.
Now, if one direction feels good
and the other one hurts, just go the direction
that feels good.
And then you can test the painful one
but don't force into pain.
- Oh, I gotta ask you Brad.
Cause I know you don't know the answer.
Do you know there's a band name one direction?
- No, Bob.
- See I knew he wouldn't know.
- I suppose if there was a band that was created
past 1980, I don't know it.
- I knew he wouldn't.
I don't even know if they're together anymore.
I don't think they are but.
- Well see that's exactly my point, Bob.
Okay. Marching.
We're gonna get into the hips now.
Bring those knees up as high as you can try
and keep it's a little harder to keep posture this way
because it has a tendency to pull you forward.
Arms on here, scoot the bottom back.
That can help too.
Keep breathing.
Bob's doing a nice job of breathing.
He almost fell asleep once though.
But if someone in the, you know, if you're doing this
as a group, don't let people fall asleep.
Keep an eye on them.
Someone's got to.
Okay, now hips back and forth.
I call this the seated clam show open and closed.
Just like a clam.
There we go.
Eight...
- Little careful if your wearing a dress.
- Nine. . Well then you have to dress appropriately
for the exercise's Bob
- Exercise.
Now we call these long art quads or kicks.
Simply kick out like this good posture again.
You might feel a stretch right under here.
That's your hamstrings.
And that would be good.
Cuz you wanna stretch those
out while we strengthen the quadriceps.
This would be dynamic stretching.
Yes boy I'm telling you Bob
I'm starting to feel stronger as we do this.
You know...
- Strong, like what?
- I feel strong, like bull, you gotta roll the R okay.
Nine and ten.
Good. Now this is a fun one.
You take your right foot and you reach way over.
Like there's an ant on the floor and you're gonna
just kind of take care of it and then use the other foot.
No, just your toes touch Bob, not your heel.
It's a toe.
- Let me get forward a little bit.
- You get a little plantar flexion in there.
- I get forward on the well on my chair.
- Yeah. Bob, you need the extra long room.
You know when you're six and a half foot tall
you really need to stretch.
- It's a little harder to hit my toes
on the floor because my knees are up higher than well
- I know we need a taller chair for you, Bob.
- Yeah. You gotta adapt these to all heights, Brad.
- It must be fun clothes shopping for you.
- You can't be discriminatory against people with height.
- Well let's get to the last one Bob, last but not least.
This is very important for your balance.
Get your, put your feet out like this.
Can you get down Lonnie and get our ankles?
We're gonna do ankle pumps.
And when you ankle pumps
you can do it alternately or both together
one way or another.
Think about pulling your toes up as far as you can
cuz that's the most important part of this.
So when you walk, you don't have that toe drain potential
which can create a fall and can easily create a fall.
So pull up as far as you can
and then down.
- [Bob] Very good for circulation too.
- [Brad] Oh right Yep. If you have
any swelling in your ankles, you know, focus
on this one, this one you can do throughout day.
- Right
- Every one to two hours throw in 10
or 15 ankle pumps makes you feel good too.
- My third grade teacher used to do these when
she was standing.
She used to, I remember this cuz she was worried
about swelling and she'd...
- I can't imagine with kids like you
she was worried about a lot of things.
All right.
- She didn't want me to come in before school at all.
- There you go.
It started from the head, worked all the way down.
Loosen up, take a few deep breaths
and carry on with your day.
Once again, Bob and I can cure just
about anything except for
- A broken heart.
- There you go, Bob.
Thanks for coming.
- We are working on it day and night
- And we'll never as a matter of fact,
I woke up last night in the middle
of night thinking about this and I thought I had an idea.
I went back to sleep.
- That's really a dangerous thing.
Brad, you have an idea.
Thanks for.