(ball bouncing)
- All right.
All right. Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we have the most famous physical therapist on
the internet you know.
- Of course, Bob.
- Hey Brad, we're gonna show the people out there
how to do an exercise ball workout for back pain.
Now this is called the exercise ball, stability ball,
physio ball.
- There's lots of names for it Swiss ball.
And, but we're just gonna call it the exercise ball today.
You wanna make sure it's the right height for you generally,
when you're sitting on a ball, the legs should be level,
right, Brad?
- Right?
- Yeah. I, here you look at this right there.
- If, if it's up or down,
typically when you stand by the ball, it should,
the top of the ball should come out to your knee,
your knee cap. That that's pretty
good rule of thumb.
- Every, we think everybody should have a ball.
It's the beauty of the ball. You like that phrase,
right Brad?
Don't you right Brad,
the beauty of the ball will help you out.
- By the way,
let's get done with the housekeeping here, Brad,
if you're new to our channel and you're watching us on the
broadcast on YouTube, make sure you subscribe to us.
We provide videos, how stay healthy, fit pain free,
and we upload every day.
Also,
if you're not on Facebook yet go over to Facebook and like
us, we like to be liked.
We have severe psychological issues and we need to be liked.
- Yeah.
- All right, Brad,
let's start off with the first one here.
So all these should be pain free Brand.
- Right?
- And if they're not, don't do 'em right.
- I mean, let's be honest here.
A number of these are probably not,
if you just hurt your back and you're really tender and you
have a hard time standing up or moving,
this is probably when you're starting to move a little bit.
- Yeah, this is when it was.
Yeah. This isn't for the initial phases of, of acute injury.
You know, this is as, as when things are going,
moving along.
- Right.
You were start to strengthen it and get it moving again.
- Alright let's start off with the first one. Brad,
we're just gonna do a regular pelvic tilt.
- Oh yeah.
- This is hard for a lot of people to do.
What we're trying to do is we're trying to arch the back and
then flatten the back, arch the back, flatten the back.
Some people, they have to learn it laying on a,
a bed first to start off with.
- But what I'll tell my patients is I just keep your feet
still and roll the ball forward.
- Well, that's a good idea.
- Yeah. So it's one of those things
if you think about something else to get the right motion,
to get your mind off what you really want to do,
because
- You keep this part still.
- Still, yeah.
- I'll move it.
So, and then you move the ball forward.
Roll it forward with your butt. Roll it back.
- Well, that's great Brad.
I learned something new today too.
- Oh, okay.
I feel like, all right.
That's worth a thousand likes. All right.
- All right. Now we're gonna go ahead
after you do some pelvic tills. So, you know,
you could do a good 10, 10 of those.
- Sure.
- Again, as long as pain free, then we're gonna just,
as you face this way, Brad,
we're gonna rock side to side a little bit.
- Yeah.
- Side bending here. Now, if it hurts in one direction,
let's say it hurts this direction. Don't do that, you know?
- Yeah.
- Simple, right?
Just do the other direction then and, and start working it.
And then eventually over time,
hopefully you'll be able to go back to that direction and it
won't hurt.
All right, next one.
Circles, Brad.
- This kind of the thing will be,
get you good for belly dance.
- Yeah, especially this one.
You go ahead. Little bit of circle action.
We're going in one direction.
And then of course you gotta go in the other direction.
Otherwise, you know, it's like a one-legged duck.
It swims in a circle. Right Brad?
- Exactly.
I gotta be honest with you, Bob.
My back was bothering me a little bit as you know,
and this is feeling good.
- All right.
Well hopefully we don't fire back up again.
- This is what we're doing.
- We're moving to pelvis, yep.
- We're getting this low lumbar
just some motion in it.
- For you the older people out there,
remember they used to call Elvis the Pelvis.
- Oh yeah., that looks like Elvis.
- All right, next one, Brad.
We're moving along Brad.
- Oh, sorry.
- Gotta keep him focused.
All right. Next one,
you're gonna sit and you're gonna slowly do this now.
Make sure you don't roll right off the ball,
but it's really not that hard to do.
You're gonna roll back onto your back like this.
- Yeah.
- I maybe better get over this way, Brad.
- If you're new to just have someone hold the ball,
it sounds get used to it.
Once you get used to this
- And now you're gonna arch back
over the ball. This feels really good, Brad.
- It does.
- If you wanna show on the wall,
you could do this, if you're, if you're weary
of doing this, go ahead and try it Brad's way instead.
He's over on the wall.
- Normally I would stand up tall,
but I wanna stay on the screen.
So I'm gonna scrotch it and then just
- lean back over the ball.
- Op, Napoleon got in my way.
- Napoleon bone apart, that's our joke.
- There we go.
- I do this every day.
Right before I do my squats with the ball. Brad, I,
I go ahead and just lean back over the ball.
- Take advantage of the situation.
- All right, Brad.
Now go ahead. Let's go.
We'll switch rolls here.
Why don't you go ahead and face this way.
We're gonna go ahead hands on the ball kneeling.
And you're gonna go, oh no, this one.
We're gonna go ahead and just put the ball forward is a
really easy one.
- Right?
- And just stretch.
- That's really a great one for stretching the back.
- Trying to arch the back here.
- Yeah.
And you can put the legs back about shoulders,
width apart and just lean forward and really gives a good
stretch.
- Right?
- This is why I have a feeling its gonna feel really good
or if it's too early, it might hurt a little bit.
So just again, its good judgment.
- Always no pain. We're not looking for any pain.
No, it's not the no pain, no gain.
That just doesn't work in our world.
- Exactly.
- All right. Next one.
Chest and ball on the stomach, hands on the ball.
And, and now you're gonna just do kind of a press up here.
Now you can start by pushing on the ball.
- Sure.
- And do some press-ups but eventually do it where you
actually just extend the back and you can even put the arms
up like this eventually and start working like this.
- This is a situation. I don't know if you can quite see it,
but I have my feet against the wall and I have a little more
stability and then I feel a little more comfortable and it
all depends on, you know how it works for you, Bob,
you were pretty stable.
- Yeah.
- When I do it without there, I feel like the ball's moving.
- No, I think that would be a lot better,
Brad. I actually didn't like the way it felt.
- Okay.
- I should have maybe just scoot up against the cabinet
here.
- Sure.
- So, all right.
Next one, Brad, let's go ahead and do some bridging.
Go ahead and put your calves up on the ball.
- You, you want me to get down there too, Bob?
- No, you don't have to if you don't want to.
- Cause I wanted to something
- And I'm gonna lift up like this
and we're just do a little bit of core strengthening
Brad and I are making great sacrifices.
We're laying on a cold tile floor, do this,
- But now you're making the sacrifice.
- I wanna get way up like this.
- This does work the hamstrings.
- Oh yeah. My hammies are working exactly.
- But if you put your hands,
like Bob has here.
- Yeah.
- You're much more stable when you get good at it
and it feels better.
You can put your hands on your stomach.
- Yeah.
You can hands your stomach or you can put your hands up,
like this much harder, much harder.
And you can also do one leg if you want.
But that's good way too hard.
- If you can do that,
you probably don't have much back pain.
- Yeah. That's right next one, Brad.
- Let's do the back walk out
with the feet forward and this time lift one leg.
- So are we back far enough?
- Yeah. By the way,
you know the way we usually run this, Brad,
I think as you know,
- Yeah, I know.
- We go through what we're gonna show you first and
then we'll try to take some questions both on
Facebook and on YouTube.
We'll try to answer some questions.
So you're gonna walk out like this and now you're getting a
little more advanced,
'cause you're gonna go ahead and lift up one leg.
- Right?
- Do the other leg. There you go.
With the black on black bother.
- Yeah.
- Now this is now if you go direction the other way on the
ball, Bob.
So your, your hips are closer to the ball.
It gets much easier.
- Oh yeah. There you go.
- If you're starting out, you're gonna,
- you may wanna use your I'm using my fingers to balance a
little bit too.
- Right.
And actually if you're really new to the ball,
it's nice to have a piece of furniture like this.
- Sure.
- And then you can work the,
the exercise and not worry about being so tippy.
So if you have never worked on a ball,
you're considering it. It's gonna take a little bit of time,
a little practice. Watch your video a couple hundred times.
And then that was supposed to be a joke and then you'll get
the hang of it. They're a wonderful tool.
The beauty of the ball.
Just remember the beauty of the ball will get you through
anything.
- All right, Brad, let's do this one.
We're gonna go ahead and walk out.
And this is a more advanced one.
- Sure.
- So, I'm gonna walk out like this.
We're okay. We're still seeing me.
Yep.
- Oh yeah.
- And then we're gonna bring the ball up like this.
- So here we're working some, you know, abdominal muscles,
hip flexors.
- Yep. I'm feeling it all.
- Oh yeah. And monitor how your back feels.
This should feel good. You know, this is one
if you have spondylolisthesis or stenosis,
when I do this one, I go way up to here.
'Cause it feels like a really good stretch.
- If you've got herniated reflection there.
- If you got herniated disc,
this probably is not gonna be what you want to do until
later on.
- Brad, I'm gonna have you show a couple more ones
that you do normally.
- Sure.
- But before we do that,
let's bring up one point here, Brad.
- Is it time?
- Well, we're getting close I think.
- Oh, don't show him then Bob.
- Should I show him?
- Well, I don't know where we're at.
Well, let, let me start on my exercise.
- Okay. All right.
- This is the big surprise.
- All right.
- So keeping you in suspense.
- This is particularly,
I have a number of videos and I emphasize this set.
For people with spondylolisthesis or stenosis,
but anybody can do it.
- Anybody with back pain.
- It's really nice 'cause it keeps your back stable in a
neutral position on the floor or the carpet
or wherever your laying.
And you grab the ball with your feet and you just lift the
ball up like this.
Now this-
- There's a ball attacking your feet.
- On this if you have never done this before,
this can be really difficult. When I work with patients,
initially, this can be really hard.
So then we'll work on just some sit ups like this next,
which is the next thing I like to do.
- We got a real good question, Brad.
- Do you mind if I give it, take it?
- Yeah, go ahead.
I'll just keep going. Deborah Williams.
She says, "can I use a ball
when I sit at my desk at work?"
We did a whole video on this and we think it is not good.
And in fact,
I think the studies have shown it is not you're when you're
at there's no back support here when you're on a ball and
you start getting rounded out a little bit.
Most people I know it,
it actually makes their back worse.
I would not recommend it.
- I think it was a marketing ploy.
- Yeah. I mean it, it, you know, and I, I know they,
they use it for kids in school to, you know,
ones that are restless and they can move like that.
- Right.
- That's a little different.
- That's a little different, but,
but for an adult, I would not recommend it.
- That, so that was my second one or
third one, if you're feeling more,
this is a little more intense,
but you're bringing your knees up to your right up to your
elbows and you're getting both upper lower abdominals.
- Surprisingly, you're back is well supported while
you're doing this bad. Right?
- Oh yeah, exactly.
It is a nice aggressive one. You wanna get a six pack?
This is the way to.
I'm talking about the abdominal six pack there.
This is a good way to get going.
- Tanya, Tanya,
I don't how to say at belly dance,
she says, "we do a lot of these in our Pilates class."
- Oh excellent. Say no more.
- Oh, someone says they're intimidated by our
high end workout clothes.
Yeah, we're geeks.
- We, yeah.
- We're gonna go to work right after this.
So we just kind of have our work shirts on and then we,
- At least we don't have our ties on.
- We're old.
We're like a hundred years old.
- Well together.
- Yeah. Together.
- Exactly.
- I do wanna emphasize this one, Bob, the obliques.
- Oh yeah.
- Opposite elbow to opposite knee.
And it doesn't feel as good on this tile floor as on carpet.
- People do it this way, too Brad
where they get down like this and they can do-
- Oh sure you got this.
- And they can crunches this way too.
- Exactly. So yeah, that really supports the back as well.
- All right, Brad.
Well, we should do our big reveal,
but let me see if there's any questions here first.
- 'Cause these people are chomping to see
Oh yeah. Nice.
- Well, someone said Brad,
"you're in good shape for guy your age."
What about me that well.
- Bob, Bob, just wait.
They'll tell you what they think.
- Lonnie, anything on Facebook that we need to know?
- [Lonnie} So how many, how many Reps?
- How many reps? Good question.
- Excellent question.
- I would say for a lot of these Brad you know,
it is going to extend between like five to ten reps.
- If you're just getting started five,
the ten reps as you've been doing 'em for a few weeks or a
couple months, I personally do fifty reps of each,
but I've been doing it for years.
So start out a five to ten take-
- Yeah.
You wanna see how your body's gonna react to it because
that's, what's always a big surprise.
- I've had people doing these that have never done any
abdominal work and doing some marching,
sitting on a ball and they come in the next visit and
they're not happy with me because they got sore muscle.
- I know we as a therapist, we having, yeah,
we wanna be aggressive.
And then we get too aggressive and that what happens is
people get upset with right.
- They get sore muscles 'cause they,
they haven't been used before. So judge it depending on,
on your experience and your fitness level. So someone asks,
"What are the differences sizes for smaller
versus larger balls?"
Again, you wanna find a ball that's gonna fit you.
Someone of 'em have charts.
You know, we did a video on this too.
- On the box or on the, on the internet,
you'll see this size ball,
the fifty-five centimeter fits people between five foot,
six and six foot.
- Right.
- I'm making those numbers up.
You'll have to look on the box.
But the big thing is,
and the how hard you fill the ball makes a big difference.
We just fill these balls up. Cause they were a little soft.
You can they're they're pretty flexible.
You got some variability to work with.
I like 'em a little firm. Some people may like,
like a little soft.
- Someone said "it depends on your,"
the black Vixen said, "it depends on your length size."
- Absolutely.
- Sure.
- And someone, oh Robin W. said, "looking good, Bob."
So Hey, I got one fan.
- There you go.
- I dated a girl named Robin Blue. Maybe I should say that.
Maybe it's her. Maybe she's married now.
- Oh my wow, this is all-
- It is all coming out.
- Yeah. This could be a big issue.
- Are the specific exercises for the small stabilizers?
No, these are, these are working big core muscles.
- Right? And there's,
there's no controversy about if you're working the core.
Do you work the small stabilizers?
Do you work these muscles?
You know, we're McKenzie people when it comes to back pain.
What does McKenzie say about strengthening the muscles?
He says, let the muscles, they will strengthen to the,
to the degree they need with the activity they're doing.
He's much more concerned with the posture in the back and
keeping the back in the proper needs and let it heal itself.
So there's two, two schools of thought there.
So that's a good question.
- I, I never got it. We gotta redo this review, Brad.
- Yeah.
- You guys may wanna look at our YouTube channel when we're
finished here and see how close we are,
but we know we're getting close to this number of
subscribers. I hope you could see that Lonnie.
Brad that's Brad's artwork.
- We're on this screen it's backwards. Oh, oh good.
It's okay here.
- 300,000 we're and you know, we are humbled by this.
Brad are we,
that's amazing that we just a hundred thousand last
Christmas and there it is not even labor day and,
and we're here, we're back 300,000.
- So we appreciate, yeah.
- We appreciate every one of you and we'd like
to thank everyone of you right now. Thank you.
Thank you. Thank you.
Thank thank you. Thank you.
Thank you. Thank you.
- Thank you. We really (mumbling).
Thank you. Thank you.
- I, I didn't see that one.
Well, we really like to answer your comments on,
on YouTube channel, but we're getting so busy and
so many comments we do the best we can,
but we do read them.
What's next, Bob.
- You guys are awesome.
- Well, thank you.
- We appreciate ya. I don't see any of the questions.
Lonnie, any questions right now?
- [Lonnie] Why are those exercises good for lumbar problems?
- Are these exercises good for lumbar problems?
Yes.
Lumbar is low back.
- Right.
- It, it, all of these again
as long as they don't cause pain are good for, for lumbar.
- Right. So each one you can do 'em again,
these are range of motion and strengthening early
strengthening. Some are a little advanced.
Wouldn't do these again,
if you just injured your back and it's really tender.
- Oh yeah. Someone wants kitten, kitten, PJs said,
"Can you demonstrate that ball squad?"
Do you wanna show the ball squad someone to do on the wall?
I'll go ahead and move the camera here.
Okay.
- And this is really nice
if you wanna get your legs and your hips stronger,
- These are fantastic.
- When you don't wanna irritate your back.
- The big thing is I,
you're not gonna be able to see the foot here,
but this is, this line is lined up with the,
the front of the foot.
We don't want the knee to go past the foot.
That way it works out really good. It is really easier knee.
- So from my toe up,
this is the vertical line and you can see there's a space
there. If I'm like this
and now my knee passes that line and that's hard on
the knee cap and you know,
puts a little more stress on the back.
Not too much, but this is the proper way of doing it.
So you gotta get your feet away from the wall.
- Which means you're gonna wanna
make sure you have shoes that are non-slip.
'Cause if you are on a slippery surface
with a stocking feet,
you're gonna slide right off.
- Right.
- Then you don't get any work done either.
- Don't go down this far. Definitely not.
You wanna go at the most to level at the most,
your thighs are level no more than that. You know,
if you got back pain, chances are, if you go below that,
you're just gonna make it worse.
- So yeah, this is a great exercise.
My wife and I do these.
- Not like this. This is why a lot of people do this.
- Yeah. Really straight back while you're going down.
- Yep.
- My wife had a hamstring issue and this is the thing that
took it away.
- It did.
- She loves these. Excellent.
We just did some this morning. I saw her do something.
So someone wants to have treatment for video,
for treatment of De Quervain Tenosynovitis.
We do one.
- Oh sure.
- [Bob] Just, you know, you go up to that little,
that little search thing on our, our channel and, and it'll,
you'll find a texting,
texting disease or we call it or right texting to texting
thumb.
- There we go.
That's a slang word for that De Quervain Tenosynovitis.
- [Bob] So yeah, we do have one on that.
What else we got Lonnie?
One on the celiac joint.
We got a lot, we got a lot of videos on that too.
Of, you know, just look for our playlist.
I'm not even in the camera, Brad.
(laughing)
It's all on you.
- So, and you're the one that put it that way Bob.
I feel so much better.
- So we probably should wrap things up here, Brad.
We've been talking long enough.
Make sure again,
if you haven't already be the one that pushes us up over the
300,000 mark for the subscribers.
- Yeah.
- 'Cause go look at YouTube right now and, and,
and we're getting close.
So be the one and we're gonna celebrate next week by giving
out lots of things on Facebook. So make sure that you,
you we're giving out stuff right now, Brad.
- Surprises, we're talking about corny, cornucopia.
- Cornucopia our word of the day. All right.
Thanks everybody for watching.