♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi there folks,
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, we're gonna show you 10 bone-health exercises
for your core and lower body in bed.
It's for beginners.
If you have osteoporosis or osteopenia,
this is very good for you.
We did one for the upper extremity already,
so you can check that out if you-
- For the arms.
- Right.
But we're gonna do one more for the core and lower body.
These were developed by Sara Meeks.
She's the expert on osteoporosis-
- Mm-hmm.
- ...as far as exercise is concerned.
Been doin' it for 400 years.
- Right.
(Bob and Brad chuckle)
She's got a good sense of humor.
She'll take it.
- Yeah. She'll take it, all right.
- But she is about 80 now, isn't she?
- She's 80. yep.
- A very spry.
- And still workin' hard.
- Yep.
Very, very go get 'em.
- By the way, if you're new our channel,
please take a second to subscribe to us.
We provide videos how stay healthy, fit, pain free,
and we upload every day.
Also, go to www.bobandbrad.com.
Go to the giveaways section.
Why are you giving something away?
- That's right.
- What are we givin' away?
We don't know.
- We don't.
- 'Cause this is a future video.
- Future video.
- So you can also go to Facebook.
It'll be pinned to the-
- Top of the page.
- ...top of the page.
The contest, that is.
Go to Twitter, Instagram or TikTok
if you want a 60-second version of our program.
And what else do we have, Brad?
- We have a podcast, Bob.
- All right.
- Not to mention, a podcast.
- All right.
I'm just gonna show these exercises.
I'm not doing 'em real time, just showin' 'em,
and we'll explain 'em.
- So these are, you said, in bed.
- Yep.
- Okay.
- And for beginners.
So, these are hook lying.
What we're trying to do is get a little motion in the bone,
but while I'm doin' it, I'm pushing the shoulders
into the bed.
- So, yeah, there's a lot of,
most all of these are promoting posture
in one way or another,
which is really critical for osteoporosis
'cause it takes pressure off of those bones.
- This is really a good one, Brad,
to do when you wake up in the morning
'cause your bones and joints are often very stiff
from lying all night.
- Mm-hmm.
- So, you're gonna loosen it up by doing so.
All right.
Next one is-
- How many of those? 'Bout 10?
- 10.
- Yep.
- Chin tucks.
So, now, if you are of the nature
that you have a forward-head posture
and you can't even get your head down like this,
you're gonna try to do a chin tuck like this.
If you, do you have one?
- What?
- Oh, yeah, you could use a pillow.
And if your head is just way forward like this,
you maybe start with a pillow or rolled towel.
- Sure.
- But you gonna do some of those chin tucks.
You're startin' to realign the spine, realign the neck,
and you're stretching out the muscles
that'll help keep your head aligned the way it should be.
- 'Cause when some older people, their head is forward,
and it's kinda stiff,
and it won't flatten out as you would like it to.
- All right. Next one.
You can take your hands.
You're gonna put 'em behind your neck.
You're gonna squeeze and push the elbows into the bed.
- So back down, and then you can-
- One, two, three, four, five.
- ...see, he's arching the back a little bit.
- One, two, three, four, five.
Great posture exercise.
- Make sure you breathe on each repetition.
Breathe in and exhale.
Bob's doin' a good job of it right now.
Good.
- With all these, you can do about 10.
If you wanna do less, go ahead.
If you wanna do more, go ahead.
Next one. Leg lengthening.
So, you're actually gonna, you're gonna act,
you're gonna squeeze or bring the toe towards you,
but it's like, you're trying to lengthen the leg.
You're trying to make it longer.
- Yeah.
So, you're gonna feel it kinda in here.
Straighten the knee out, pull the toes this direction,
towards your nose,
and you'll feel a nice stretch in the...
This is a great stretch for that heel cord, too.
- Yeah. Heel cord and also to, you know,
stretch to the leg.
And, you know, I used to be only five feet tall, Brad.
- Well then you started doing this.
- I'm six foot six. Yeah.
- Yeah. Well, there you go.
- So, it works really well.
- That's a good testament.
- All right. Leg press.
(Brad chuckling)
So now, this one, one leg up, one leg down.
You're gonna actually press the leg down into the bed.
- So this, the straight leg on the bottom-
- Yeah.
- ...just keep it-
- Pushin' it right down to the bed.
- ...down this way.
- Count to five, and then switch to the other side.
And push down into the bed.
Two, three, four, five.
- So we're gonna do five to 10 on each leg?
- Sure.
- Depending on where your comfort level is.
- Yep, exactly.
- Mm-hmm.
- Pretty excited, isn't Brad?
- Yeah, it's right, Bob.
- All right, next one.
(Brad chuckling)
We're gonna do the buttocks squeeze.
- Ooh.
- So in this position, I'm gonna have your legs straight.
- Yep.
- And I'm gonna squeeze my buttocks together.
So, it's like you're trying to hold a quarter in, you know?
- I thought you said the box squeeze.
- Box squeeze?
- Is that what you said?
- No, a buttocks.
- Oh, the buttocks.
- Buttocks.
- Buttocks. Yeah.
- Not box.
- Yeah.
So you're just gonna squeeze those butt cheeks together.
Yeah.
The old therapists,
I heard so many therapists tell their patients,
"Pretend there's a quarter
in your gluteal cleft," which is your butt crack,
"and squeeze like you're gonna hold it there."
And it really works well.
It gets those glutes really working well.
- I really feel bad for all those plumbers.
(Brad chuckling)
The old plumber joke, you know?
So next one, Brad,
we're gonna go ahead and just put your hands
on your side like this.
And you're gonna squeeze your shoulders back
into the mat again.
- So down here.
- Yep.
- A little arch in the back.
- Little arch in the back.
- Yep. Yeah, it's kinda subtle.
Can you see that, Tanner?
So moving up this way, shoulders are going back down in.
- All right.
I gotta see what my next one is.
Oh, bridging.
Gonna go ahead and do some bridging.
- Yep.
Breathe between each one.
- This is nice for the core, too.
Yep.
You do have to be careful.
Hopefully your feet won't slide away.
Sometimes that happens.
- Right.
And you don't wanna be too close to the edge
of the bed if you're on the bed.
You can certainly do these on the floor.
It probably be better if you can get down
on the floor.
- Right. Right.
- So.
Do you know that I just read that a lot of,
I think it was, Chinese sleep on the floor,
and for that reason, not too many of 'em fall
outta bed because they're on the floor.
And they know how to get up off the floor.
- Sure. Well, that makes sense.
- So, all right.
(Brad chuckling)
Belly strengthening.
So, you're gonna be, like, in this, the hook-lying position,
and you're just gonna go up like this.
- What's life gonna be like in five years from now, Bob?
- What are you talking about?
(Brad laughing)
- Oh, now we're doin', yeah.
- Some abdominal strengthening.
- Yep. Yep.
It's good range of motion for the hips.
- Are you talkin' for us, what's gonna be in five years?
- No not, no Bob.
- For the world?
- Just forget I even said that.
(Brad laughing)
- What a weird thing thing to say.
- What do they call those mattresses that are very hard?
They're, I slept on one.
I'd never sleep on one again, but they're,
I thought it was a Chinese,
came from the Chinese culture.
I'll think of it.
- You got me on that one.
All right.
Final one we're gonna do, Brad, the prone.
And let's see-
- Arms by your sides.
- Arms on the side, right.
- Yep.
- And so, I'm like this.
I'm liftin' up like this.
- Can you look up a little bit if you want?
- Like this?
- Depending on how your neck feels.
- I think it's better this way.
- Okay.
- Your strengthening the extensors there, too.
- Sure.
This is gonna be difficult for some people,
particularly if you have a rounded back or some kyphosis,
which, you know, people in your sixties and seventies,
it's maybe starting at that time.
So do the best you can.
Turn your head to the side,
if you can't get your head up,
so you can breathe.
- Look like a fish?
- Yeah.
(Bob and Brad chuckling)
And that's it?
That's it.
- All right.
- That's number 10.
- There you go.
Those are nice exercises.
Do the best you can.
If you can't do some of 'em, that's okay.
Just go to the next one.
- Yeah.
If you don't like 'em, just skip that one
and go to the other ones.
But, you know, again, it's for beginners,
and it's easy enough to do.
- Yep.
- My mom could do these; she's 90 years old.
- Oh.
- But, um.
- Are you gonna show her?
- Well, yeah, I'll show her some of these.
- Oh, good. Excellent.
Take care.
(extensive silence)