♪Bob and Brad, ♪
♪The two most famous physical therapist ♪
♪On the internet. ♪
- Hi folks I'm Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- Together we are most famous physical therapist
on the internet.
- In our opinion, of course Bob.
- We are dressed casually today, aren't we Brad?
- Yes.
- I guess you always dress casually.
- Well absolutely. - Today we wanna talk about,
three simple leg exercises for seniors in bed,
actually could be for anybody. - Sure.
- To help you decrease knee pain.
There is a lot of knee pain among the seniors.
- Right Yep.
You gotta get it moving, - A lot of arthritis.
- and strengthen the right muscles.
- So yeah, each of these three exercises,
designated for a certain task of the knee.
- Hmm.
- So, we'll go over that
when we're talking body check exercise.
- But... - But,
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- That's right, Bob.
- And this week we're giving away some workout bands, right?
- Yeah, workout bands yeah they got really nice handles,
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- And we're also throwing the...
pan over there,
we're throwing in some wall anchors.
- Right, so you can attach them very simply
to the wall and work with them.
You just go ahead Bob.
- All right.
- I'm gonnna get my work out in.
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- Say no more, Bob.
- I won't, I'll say something more 'cause I gotta talk now.
- Oh, that's right.
- So, the first exercise is for quad strengthening.
This is the most effected muscle with surgery,
arthritis, almost any knee problem.
That's the muscle that tends to, deteriorate the fastest.
- Right. Shrinks away after one of those surgeries,
or you have knee pain,
the body tells it to turn off because it creates pain.
So, we gotta work around that.
- Yeah so we got to fire that one back up.
Brad's gonna show this.
These are easy to do you don't need any weight.
Brad's gonna wake up.
- Yeah. Well, I like doing these cause I get to lie down.
- Wow. Its all right.
- While we demonstrate.
So (exhales)
- Gonna fold a pillow in half.
- These are, I got my jammies on yet.
So, yeah, this is for my head obviously,
but, you're gonna need a pillow
or you could use a towel roll
or something about this size.
You could even use one of those couldn't you,
but that would be harder.
- [Bob] Oh yeah.
- So something under the knee.
- [Bob] And what you're gonna do is you're gonna actually,
it's somewhat isometric, isn't it Brad?
- Yeah.
- 'Cause you're gonna to press the knee down,
into the pillow and hold it for a count of 10.
And you're gonna do three seconds, three sets of those.
So I don't, I'm sorry it's a five second hold.
- [Brad] 5 seconds hold.
We're doing five second holds on all this.
- And how many repetitions?
- Three sets of 10.
- So, a total of 30?
- [Bob] Total of 30. - Right.
- [Bob] Now if you wanna do one of the set of this,
and then go on and do one of the other exercises,
- Right,
- [Bob] you can do that if you get bored.
But I think a lot of times it's better.
If you do all three sets in a row.
- Sure.
You know, and if there's some pain with it or something,
by the time you get through the first set,
you may only want to do one set of 10 the first day,
and build up depending on how you knee tolerates it.
- [Bob] Sure, this, most people should be able
to tolerate this though because it's isometric
and it's pretty easy to do, it's a pretty basic one.
- So, I can really feel those quads working Bob,
I'm squishing that pillow down.
it's harder than it looks, actually.
- [Bob] Yeah. Well I hopefully.
(both laugh)
So, Brad's gonna now go to bridging.
- Alright.
- [Bob] And with the bridging,
we're gonna to get it against some quads,
but we're also gonna get the glutes,
and these both help strengthen knees.
And plus we get the hamstrings a little bit too.
- You bet.
- [Bob] Which go across.
So same thing, gonna lift up, hold for five.
- Yep, and you may wanna put your hands down here.
It's a little easier when you start.
- He goes up to level.
You see, he's got a nice straight line going there.
- I'm really pinching those butt cheeks together.
- [Bob] The muscle that you're trying to focus on,
it really helps if you do think about it.
Because they've done studies on that, Brad,
where they have found that if you focus on the muscle,
it actually strengthens quicker.
- Right.
(exhales)
- [Bob] That was more five seconds, Brad.
- I know I was getting cramps.
(both laugh) Just kidding.
I was fatigued though, that's for sure.
So again, squeeze of those butt muscles together.
I'm pushing down.
If you wanna go like this it's a little more difficult
as opposed to down here, that's up to you.
- [Bob] So keep it simple.
We're doing three sets of 10 for each exercise.
Five second hold on this one,
five second hold on the quads.
The last one you don't have to have a hold
because there's... alright Brad.
- I'm counting my five seconds.
- [Bob] Well, very good.
- Otherwise I get carried away, whatever.
- [Bob] You didn't have to stop one, two, three.
(both laugh)
All right, why don't you lie on your side now.
- Okay, I'll face the camera.
- Sure.
- Yap.
Now for a lot of people, over time,
their knees start to kind of come in a little bit,
and you wanna strengthen the muscles that turn it out,
bring the thigh out.
This is especially important for people who,
you may even do it and you not even realize it.
Like bring your knees in a little bit when you're walking
or getting up out of a chair.
So, he's gonna do clamshells here, so.
- I'm gonna take this leg.
Put your feet together, so they're touching.
And then they maintain contact If you can.
And just bring this knee up,
as far as you feel comfortable
and back down, but you know, don't let it just drop down.
- [Bob] Good control. - Yeah you're working it.
- Both directions and, do 10 of those.
- [Bob] Oh, it looks like a clam talking to you,
doesn't it Brad? - Yap.
- Yep, exactly.
And I can feel that, that muscle.
We've got a little specific muscle
that hip that's working there.
- [Bob] Again doesn't look like much, does it Brad??
- No it doesn't, but when you go slow like this,
it clearly is...
- [Bob] Yeah, and you do three sets of 10
and you're just starting off, you'll feel it.
- And you do have to do the left side.
- [Bob] Yeah, you have to flip over.
- Turn over and do the right side.
But I'm not gonna turn over
and show you my backside that would be embarrassing.
- [Bob] There you go.
- Yeah, that it?
- [Bob] That's it Brad.
This was supposed to be simple, these are simple.
- And you go through that, and you'll get to the point
where you're used to doing it.
That won't take more than a few minutes.
- Right, and then eventually you can progress
onto maybe more advanced ones,
which we have in other videos.
- Right, for seniors.
- All right. - All right.
- Take care.
(drum plays)