♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Yeah, we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Today, we're gonna show you a 10-step checklist
to greatly improve your posture.
By the way, we'll put this checklist down in the comments.
- Oh, - So you can see it.
- Nice. - So it'll
be ready for everybody.
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- [Brad] That's right!
- [Bob] It's got individual mattresses, 700
and it's also got these air channels that run through it.
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This is just a sample one.
We're also giving away a couple of their pillows
which has springs in 'em, but you don't feel the springs.
- Yeah, that's amazing- - Oh sorry,
I got you there Brad.
- Well, I'm used to that Bob, I'm tough.
- All right.
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by the way (voice drowned in crosstalk)
- Oh, that's right, pinned at the top.
- Yeah pinned to the top.
All right, number one on the checklist.
The first three you're kinda checking
to see where you're at.
- Posture wise
- Yeah, posture wise. - Posture wise.
- So the first you wanna do is,
you're gonna check your forehead.
How much of your forehead posture,
a lot of people have kind of a forehead posture.
- Now look at that, hanging over nothing.
We wanna get the head up over the shoulders.
- So what you gonna do is you're gonna go up to a wall,
and you're gonna put your back up against the wall,
- Yup.
- Your lower back, mid back are touching.
And then you're gonna see
how close you can get to the wall
without tipping your head up like this.
- Right.
- You wanna keep the chin level.
- Yeah not this but (mumbling)
- Now some of you may be able to go all the way back
and touch already. - Right.
- Excellent.
Not that you don't still have to work on these
because almost everybody has to work on these,
I work on these all the time.
But if you can't make it back, you might even measure.
You might take a ruler and measure how far you are.
I don't know, how would you do this Brad?
- Well, that's how I do it.
Of course, you need a second person.
- Yeah, so they can eyeball it.
- So they can get the profile view and they'll measure.
I have patients do their exercises for a week
and then come back and measure again
and see what kind of progress.
- It's nice to see progress.
All right, another main fault that you'll see with posture
is internal rotation of the shoulders.
- So that means, this yup.
- Yes, turn like that.
And you got that humped posture along with it.
- Yup.
- So all you're gonna do, very easy to check.
I want you to stand up straight
and I wanna see where your hands are.
I wanna see where your palms are.
Are they facing each other or are they turned forward,
turned towards the back because
your shoulders are turning it.
- If you look at your thumbs to
the thumbs are pointing towards each other.
We don't want that.
- Yeah, here's good, here's bad.
- Yup.
- And if that's happening we're gonna have you work
on external rotation of the shoulders,
strengthening those, to help keep it in position.
All right, we also wanna check
a big problem with a lot of people is a rounding out
of the back, upper back, right in here.
Big, big problem.
A lot of people have this
- Yup, hunchback (voice drowned in crosstalk)
- Hunchback.
And if it's really bad, what you might have to do is,
take a broomstick, or we got the broom stick here,
and you wanna see if I'm pretty bad,
and I can't straighten out anymore
that I'm gonna have one point of contact.
Or maybe two. - Can you switch
your arms once Bob?
- Sure.
- So he's talked about contact, here at the mid back
between the shoulder blade is one point,
but then it needs to touch here at the belt line
or the sacrum and then the head too.
And then we have, good posture.
- Yeah, I'll show you a good posture.
Here's good posture.
Now if you're rounded out a little bit,
you're gonna be like this and I can't get back there.
Or you might be like this, you have these two,
but you can't put this one down.
- Right.
- So that's again, will give you an indicator over time,
whether or not you're improving.
- Exactly. - You just get
that broom stick and check it out.
All right.
So number one, for exercises now,
which we're up to number four and check this.
It's just chin tucks.
We knew that you had to do chin tucks,
even if you were able to put your head all the way back
I still want you to do some chin tucks.
- Have we mentioned chin tucks in the past?
(both laughing)
- Several million times.
- Yup.
- It's probably the most mentioned exercise we've done.
- Yeah, but it's for a good reason.
- So, you're not going down you're not going up,
you're just going straight back.
What's nice about these?
Easy to do throughout the day.
If you're serious about your posture
you gotta work on it a lot.
I've been on most of these six to eight times a day.
- You can do this when driving safely.
- Yup, another one you can do throughout the day
without equipment is just W's.
So Brad, do you wanna show these in the chair too?
- You bet.
- So I'm gonna- - W is for Wisconsin right?
- Yeah, yeah.
- Just wanted to point that out.
- Minnesota is playing Wisconsin by the way
in football, right?
- Oh, that's right. - In the field.
- Yeah, we'll check it out.
- Yeah, no fans. (laughs)
That'd be interesting.
So you're tightening up your...
What's nice about this, you're actually going
into external rotation a little bit.
So if you have trouble with internal rotation
on the shoulder, you can some of that.
Bit you're also squeezing the shoulder blades together.
So just real easy to do.
- Yup.
- You can do it wherever you're at
just probably not driving unless you're-
- If you are gonna do an M for Minnesota,
it would be this which wouldn't be good for buying.
- (chuckling) That's right.
- I just, wanted to bring your head on.
- That's, it's a good point, so.
All right, next one,
we're a big fan of this.
The inventor is actually in the building today,
Mike came up with the ball on the chair.
He should have received a patent for this or something.
- Yeah, yeah.
So you take a squishy ball,
not like a basketball does not work.
Something that's soft.
You could even use a Nerf if it's a firmer Nerf
and we're gonna put that,
- Oh, you tried to do it,
you almost did it.
- Yeah, so you need a firmer chair.
Upright chair works really good.
Now you're not gonna do it on a sofa or easy chair.
And you put it where it feels good
between the shoulder blades.
And again, you can do that, the W,
or you can go back or the bombs, hallelujah stretch.
- You can go around the neck.
- Yup.
I like this and it
really makes my neck feel better and supported.
- Well, I'd say do that and then open up.
- Oh boy!
- Yeah yeah, there you go.
Then we stretch the chest 'cause the chest
is a lot of times very tight on people with poor posture
so we're starting to stretch that out too.
- I'm losing my head here, Bob.
They won't be able to hear me talk yeah.
- What nice about the ball is, you can use it like,
some people could do this stretch over a chair
if the chair is low enough to back.
But with the ball, you can do it on any chair
- Right.
- Any firm chair, so-
- I used to have an office chair that actually worked good.
I didn't need the ball, it just hit me.
In the right spot.
- Yeah, I've had chairs like that too.
- You gotta be careful so you don't tip the chair over.
I've had that almost happened once.
- Now, if you really wanna work on that upper back
why don't you come on over here Brad, if you wouldn't mind.
- Oh, yeah.
- If you really wanna work on this area here
you gotta get some aggressive stretching in there,
individualize sections stretch.
- Yup.
- So I'm actually getting took two tennis balls here.
You could also use maybe just one,
and you're gonna either lie on it or, lay against it,
On the wall, would it be lay against the wall? (laughs).
- I don't know but we just had someone comment
this morning on that.
- Well, I did the first one right I know that.
So anyway, you can hit different spots
along in the upper-mid back here.
And what we're gonna do is just, what's nice.
Well, if you have a sock.
- Yeah, you can position it easier.
- You can position easier.
- Yap.
- And for those of you who have never done this before,
you may wanna stand on the wall because
it' pretty aggressive, when you do it on the floor.
- Yes.
- And you can just start doing like this,
a chin tuck and stretched up against it,
and then hit different spots
And it works out really good, especially...
- I even actually like to do a little rolling.
- Oh yeah, absolutely.
- It feels good on those muscles
- Absolutely, absolutely.
And it's stretching.
- Yeah, I've had a lot of patients been very grateful
that I show them this and they said,
"It's such an easy thing to do,"
and they do it at home and life is good.
- Yeah, and I actually would recommend just bought one ball,
sometimes people balls, put one ball on each side,
of the spine.
- You get to learn what works best for you.
- All right, Next one, number eight.
We're gonna to this one actually Brad.
You wanna change your seated posture.
So if you're in a car, you're on a couch,
or in the office you gotta make sure
that you have some back support.
So in the car, it might be there already.
Some people don't even realize they got lumbar support
in their car.
There might be a little in there.
- Exactly.
- But for those of you don't, or they're in a chair,
you're gonna wanna fill in this gap here,
fill in this arch.
Now this is too much.
Want you to say Brad?
- Yeah, especially for me, I don't tolerate much,
but in my car, it's an electric one.
I can adjust it where it feels just right.
And that's the key, when you find it feels like
really good support, it's where it needs to be.
- Well, what we recommend is,
you actually start with a roll towel.
- Yup. - And that way
you can make it any size you want.
You can use different sizes,
and figure out what size feels the best for you.
Once you find a size that fits pretty good,
and you can look online
and find something that's fairly similar.
Now what we have found, generally the rule of thumb is,
if you're a smaller slighter person,
with less curves, like Brad you're gonna need less support.
- Right.
- And if you're a larger person with maybe ample buttocks,
and a decent curve in there, you might,
yeah, you might get up to this.
Or if you're on a couch too, so.
- Right.
On my recliner, I just use a throw pillow
'cause it's so, the recliner is so squishy
and that actually works out fairly well for myself.
- I do the same thing, I just put a throw pillow.
Anytime I'm at somebody's house,
I'm looking for a throw pillow, because-
- (laughs) You don't take it home?
- No, no, I don't.
I'm not that bad of a guest.
- You gotta draw the line somewhere.
- All right, number nine.
The new number nine is walking posture.
- Oh, yes.
- So I want you to make sure you do a chin tuck first
when you're gonna walk, and then a lot of times,
grab the arms like this and give yourself a little stretch,
and then let go, in that position that you're in
that's the position you wanna walk in.
You don't wanna be walking like this.
So do a chin tuck, pull your arms, and walk.
- It makes you look 10 years younger too
when you walk with good posture.
- Absolutely people are gonna say,
"Well who's that young person that came
into our neighborhood?" - Yeah, yeah.
It looks like a new younger person in the neighborhood,
and it was just Brad,
(both chuckling)
standing up.
- Okay, number 10 is gonna involve a little bit equipment.
You wanna have some exercise bands.
Now we actually are gonna recommend ours,
because we just came out with some.
But we actually recommend you use them with the wall anchor
because this works so well.
- It does.
- And you can work it on different levels.
And we're gonna
Brad's gonna go ahead and demonstrate here.
- So we just easily put it on there,
and Bob's gonna show on my shoulder,
the critical part of doing this properly
for good posture .
- Yeah, look, first of all, he's in good posture,
and that's the most important thing.
And then he's, going ahead, he's squeezing
the shoulder blades together.
He's working all of these muscles here
that are gonna help keep the scapula
the shoulder blades in place, when you're standing
or sitting or doing whatever activities
you are during the day.
So it really keeps you honest.
But what's nice about this with the wall anchor,
you get, well if you buy 'em from our website
you actually get four of 'em.
And so you can put 'em at, one at a higher level
middle level, lower level.
And it seems easy to move these.
- Yeah, this is set up for Bob, I can't reach,
if it was me, this one would be down a little bit so,
But either way, then we do the same thing
and we'll get different fibers.
We get lower traps and we're the same motion
as that I'm doing.
I do these three times a week.
I probably should do 'em five times a week
but I'm running out of time to fit all my exercises.
- Right.
- And still live.
But anyways, it's a nice change.
- I've always said, Brad
I think if there's any one reason to buy this
would just be for posture alone.
- Yeah.
- I mean, 'cause it's really hard to kind of simulate that.
I mean you can, and also,
I mean you do a myriad of exercises with it.
- My finger's stuck Bob, I got it.
Okay, but one thing that and then you can do 'em
from lower level, and I forgot to mention one thing
if I've got time.
Then you're gonna do 10 to 15 of these.
With this posture exercise, you can go up to 20 or more.
But the W's.
- Oh, sure, yeah, yeah.
That's the ones I've been doing.
- I don't know if you mentioned Bob,
but I'm particularly fond of W's.
- Yeah, okay.
But what's nice about this, I mean what's true about this,
is you gotta use not too much of a band on this.
- Yeah.
- I mean cause it really works your posture.
I discovered that one too, Brad.
And that's the one to check out
because that one works out really well.
Okay, remember Brad and I can fix just about anything.
- Except for,
- A broken heart.
But I think posture is in line.
We're gonna put that chapter in a book.
- I'll tell you right now if the Packers beat the Vikings
I'm gonna have a broken heart.
- Aha, aha!
- All, right.
- That be.
(upbeat music)