♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Howdy 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
- We can't without laughing, can we, Brad?
(both chuckling)
Today we're gonna about trying to reverse,
your ugly slumped standing posture.
- Oh, Bob, why so strong? Why so strong?
Yeah, but gently do this.
We need to be successful and this is gonna help you do that.
- I gotta quit body shaming people, right?
- Well, Bob, don't worry about it.
- All right, let's talk about
what we're giving away today, Brad.
Let's give away a SleepOvation mattress.
- There you go. And right here,
this is not what you would win
but this is what they look like on the inside.
- It's a sample.
It's got 700 tiny mattresses in one.
And air channels.
- [Brad] Air channels, yes.
- What this does, it makes it very comfortable
on the bony parts of your body.
So it just, it's the most comfortable mattress
I've ever slept in.
- Yeah, I agree.
And I was just saying that this morning when I woke up.
- So go to bobandbrad.com
and go to the giveaway section
and you can sign up today.
- Also, we wanna talk about posture.
- Yes.
- There you go.
So we talked about the effects of slumped, standing posture.
What are the effects?
And what's the negative part?
- I would guess, Brad,
that this is affecting the majority of people.
And you don't know it, especially as you get older
and until you see yourself on film or in the mirror,
- Photograph, yeah.
- You go, oh my God, who's that old guy. (chuckling)
- Then it's like, "Oh, it's me."
It's like, "Oh my, yeah."
So your appearance is obviously a big part of this.
We wanna deal with that.
And particularly younger people, older people,
if you go in for a job interview
and you walk in with slouch posture,
you're already down on the list.
- You're giving a message out.
You're sending out a message and it's not a good one.
- It's not a message of confidence.
- Right.
- Okay, it can also
and will cause low-back, mid-back and neck pain.
- Yeah. When I'm up like this
and if I'm forward like this, Brad,
this muscle is firing the whole time.
If I straighten back up this, muscle's nice and relaxed.
I can actually feel it.
- Exactly.
- I can poke my finger in there.
- Yep.
- Tight, relaxed.
- There you go.
- How many times do I gotta do it, Brad?
- 327 times.
- All right.
- Yeah. So that also relates to the neck.
We're not gonna get into that, but it does.
- Neck pain. - Headaches
also can be a part of this
- Especially neck headaches.
- Mm-hm, now this is something you may not realize
but if you are slouched forward
it actually pushes your diaphragm upward a little bit.
And it limits your breathing capability,
which, you know if you're in an event,
if you're an athlete or exercising
or if you have COPD, you may be older,
it's all gonna make things worse.
- There's a lady that runs in our neighborhood, Brad
and she, oh, great runner,
but she's got really poor posture.
- Yeah.
- And I just wanna go up to her and...
- You haven't addressed it yet.
- No, I told you about it before, didn't I?
I think I mentioned it before.
- No, I can't remember.
Listen, we better, people are getting bored.
- Anyway I don't know how she can breathe when she's running
'cause she's so bent over.
- Yeah, but you didn't ask her.
- No, she's a really nice lady.
- Oh, good. I know, we just wanna help.
The last thing, this is something that may not be evident,
but as you get older and if you develop this forward posture
it changes your center of gravity.
And your balance will become worse.
Your body has to work much harder to balance
when you're forward, as opposed to when you're upright.
So it makes a difference, significant difference
on your fall risk as you age.
So it's important for all ages.
So we're gonna work at this,
an approach that you can do little things throughout the day
without spending a lot of time and getting really aggressive
on your stretches and exercises that make things sore.
'Cause usually when people do that,
they spend a week doing it
and then it, phew, ah, you know, it burns out.
- I think we have better success
if we give you some small things to do throughout the day.
- There you go.
- As opposed to aggressive things like once a day.
- Right, and the first one's not even an exercise.
Number one, if you have, you may already have
a full length mirror.
If you don't, go get you one.
You know, for a small price, get it on the wall
and just make sure you look at yourself in the mirror.
Not only forward, but at a profile
and look at yourself and change your posture
to get the shoulder back, the head up.
And so that you have that visual feedback.
- I swear this is true, Brad.
I have a standing desk.
And when I stand up,
I have a mirror right over to the side.
I look over there and I'm quite often flexed a little bit.
- Yeah.
- So I readjust.
- Yeah. They're gonna make an app for this.
- Something will beep, - I betcha they will.
- or something if you're slouching.
It's a good idea.
The next one is we're talking about friends and family.
They can inform you politely, in a nice way.
Like your wife does this.
- Oh my God she loves it.
- So does my wife
- She loves doing this.
- "Bob, you're slouching."
- It's like what she lives for.
And my kids too, because I corrected them all their lives.
- Yes. Yup.
- They're, "Dad!"
- What goes around comes around. (chuckling)
But no really friends and family just say, you know
and when their pastures good, that's a really
good time say, "Wow, your postures looking good."
- Right I don't wanna hear that.
- Positive feedback.
- They're in a good place.
They're trying to be good people.
- One way or another, you're aware of it.
Now let's get to the physical part of it.
Let's do some stretching.
Now when standing, if your hip muscles are tight
if you sit quite a bit throughout the day.
- Right.
- We need to stretch those out,
'cause they pull you forward.
- They'll pull you forward.
Their muscles are right where the front pockets are here.
And a real simple way to do this, is just to,
when you're in a chair, is actually,
I'm gonna stretch to this side.
- Yep.
- Is actually bring the leg back,
like this, get off the edge of the chair
and bring it back as far as I can
and stretch like this. Oh!
- So you're gonna feel it
right in the front of the hip here.
My guess is, most of you won't be able to get back this far.
- Right. And don't let your body come forward.
- Right. Don't go like this.
- Right, 'cause that doesn't do the right thing.
- Stay straight upright.
And you'll feel it right here.
- So obviously you need a solid chair without a armrest.
If you're elderly
and you feel like you're gonna fall off the chair,
just scratch it, you do not need it.
We've got other options.
Okay. So you're gonna make sure you do both legs.
- Right.
- And you can do that throughout the day.
Have yourself the proper chair.
And you know, if you can get that in
three or four times a day,
just stretch it for five or 10 seconds
it's better than no stretch at all.
If you wanna do more, that's great.
Let's go to the next one.
Simply when you're standing hands here at your belt line
the thumbs in or fingers in
and simply a gentle stretch backwards.
Shoulders back, gentle chin tuck
and do that two or three times.
And you can do that every 10 to 15 minutes.
- Brad, do you wanna show also,
grabbing your your wrist behind you?
- Oh right. Yep.
I have tight shoulders.
I can do this, but it's a little bit
of a challenge for me.
- But this helps straighten you up a bit,
right before you walk or before you stand.
It's just a reminder where you should be.
- Sure or while you're walking, you can just do this,
- Right, exactly. - for you know,
10, 20 steps or whatever it may be.
Good reminder. Little things.
- Brad we forgot to do the one,
the stretch off the bed.
- Oh right.
- Why don't I do that one right now?
- That's the hip flexor stretch as well.
- Right, so this is where the elderly,
if you have trouble,
you could start even maybe like this, Brad
and go like this and that might stretch it already.
- Right, so you bring one knee up to the chest,
Make sure this one stays flat to the bed
and that will offer...
- But to really make sure
you're gonna bring it off the edge of the bed.
Be really careful, do not fall off the bed
and you can keep your shoulders well on the bed.
And now you can bring the other leg up
and you're gonna definitely stretch that leg then.
- Right, so the goal is to just let gravity
pull this leg down.
Pull this up, relax and breathe
and that's gonna get those hips stretched out.
This is great for hip pain as well.
Good, so the last one you wanna do,
and anytime you're standing up,
and there's an empty wall available
and you've got 15 seconds, simply go up against the wall,
get your sternum or your butt to hit the wall.
Then your shoulders, your back between the shoulder blades
flatten the shoulders out here, tuck the chin in gently
and touch your head and just go like that
for 10 or 15 seconds.
- And what you'll find is some of you
won't be able put your head all the way back.
Without going like this.
- Yeah. That doesn't count.
Yep and so you wanna measure how far you are away.
You can measure with your hand and keep doing it.
Eventually you'll be less and less,
to the point where you can actually
put your head on the wall.
- Yeah. And when you get to that point,
then you'll go up like this
and you can bring the shoulders and it helps increase that.
So again, you're not gonna sit here for five minutes.
It's simply you got 10, 15 seconds.
Do that. You can do this, if you wanna go a little longer.
- [Bob] Do some wall angels if you want.
- Wall angels, yep.
Oh Booyah Stik's in the way.
And up and down like this and there you go.
So throughout the day, you're gonna do this,
a little bit here, a little bit there.
While you're sitting, while you're laying,
up against the wall, look at the mirror.
These things are very, very simple
- And eventually you'll get your wings.
- Yeah. (both chuckling)
- You'll be an angel.
- Yeah. There you go.
All right, well, good luck with that posture.
We're sure you're gonna get taller, straighter
and you're gonna...
- You'll look good!
- Yeah, very good.
Be careful.
(musical flourish)