♪ Bob and Brad, the two most famous ♪
♪ physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- How to fix your posture.
We got three steps, posture braces, use or not.
We're gonna discuss that and this is a must see video.
- Right.
- We insist you watch it.
- Well, we want people to see can we use these posture
braces, are they gonna do the trick to help my posture?
And we're gonna go through that.
Because it's not a yes or no question.
- It's not a solid yes or a solid no.
- Exactly Bob, there you go.
- It's got shades of gray, by the way,
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- There you go, okay posture, posture, posture, Bob.
If your posture is starting to look like this.
You're starting to look like maybe 15 years older
than you actually are, you may be developing back pain,
neck pain, shoulder pain, actually even jaw pain.
- Exactly. - TMJ can be
associated with poor posture, also breathing.
- Yeah, it's compromised, you see your chest is not
expanded like it should be and your diaphragm is
not expanded like it should be.
- There you go, it literally is choking off your breathing
airways and volume and so.
- But worst of all, you look terrible.
- Exactly right, I don't know.
How can we express that more Bob.
- Yeah, you're gonna look 10 years, like Brad said,
10 to 15 years older if you have bad posture.
- So I've got a brace on right now and we're going to
get into this to answer this question very clearly
but the first thing you're gonna need to do
is we need to make sure you have adequate range of motion
to get into good posture. - Right.
- In other words some people have bent this way for so long
they're body's tightened up and they cannot do this.
They're too tight so we need to make sure we can get this
and show you some stretches.
- So the brace probably wouldn't even help you in that
manner 'cause you're so tight, it's not
even gonna pull you back the way you should.
- Right exactly, simple stretches.
That's the good news. - Gotcha.
So do you want me to show the first one?
- Sure Bob.
- You can do this in a doorway or in a corner.
And basically you're gonna take your arms
and you're gonna put your forearms up against the wall
like this and you're gonna lean into it like this.
- There you go. - And it really
stretches the chest muscles which tend to pull you in
and internally rotate your shoulders.
So all in one, you can stretch both ways.
- There you go.
- And you can put your arms like this.
You can put 'em down like this.
You can put 'em up like this.
You can do variations of it so that you can get
different parts of the pectoralis major and minor.
- There you go so if it's a doorway,
if it's too wide of a door, it doesn't work.
You have to have a narrower door so that your
arms fit comfortably in there and that works very well.
Every time you walk through the doorway.
- Yeah, give a little stretch and over time
you'll start seeing the results.
- There you go, another thing you can do the foam roller.
- Gotcha.
- And actually the thing about the foam roller
is it actually stretches. - Right here, Brad.
- Oh yeah, can you get down, get to the floor?
- You're gonna go on the floor or you wanna do it on here?
- No, I'm gonna go on the floor, Bob.
I don't like that soft stuff there.
The floor's pretty clean.
I know, we're gonna get a new floor, don't worry.
- It isn't clean at all. - It's lookin' a little
rough right now but this actually gets into the spine
and the vertebrae and loosens up that little mobilization
which you don't get quite as much as on that other stretch.
And I'm tellin' ya this always feels really good to me.
- [Bob] Now he's only doing the mid back here.
He's not going into the low back which generally
does not feel good because you're really jammin'
those facets together, those joints together.
- Yeah, so we're stayin' away from just above the belt.
But you'll feel it at the shoulder blades,
just like this and you could roll back and forth
for a minute or two, whatever you're comfortable for
and then I like to turn it this way
and I'll lay right down. - And hang out for a while.
- Yeah and my head's there and my spine's in nice
alignment, I let gravity pull my shoulders back
and just, this is a good thing to do at the end of the day
or after a workout and if you get a foam roller for this,
you're definitely gonna wanna probably get these softer one,
the low density, a colored one like this is softer.
If you get a black one, those are typically more dense
and they're not as comfortable for somethin' like this.
- To lay on, right. - There you go.
Okay and the next thing simple stretch
if you happen to have one of these balls or you wanna get
one, just hang out like this and that does the same thing.
Just roll back and forth and you do this for two
or three minutes and just let things stretch out.
- Actually when I do wall squats Brad, I put the ball
against the wall and I just kinda, I'll lean against the
wall and go like this. - Sure, yup.
- And just do some stretches like this
as I'm in between doin' the squats.
- Right so in a vertical fashion.
Now once you do your stretching, alright,
we need to learn to strengthen the muscles that
are gonna pull your shoulders back.
So I actually can get part of the answer right now.
This, the band or the brace. - The posture brace.
- Yeah, you're not gonna get one that's gonna pull
your shoulders back, they're just not that strong.
If it's that strong, you're not gonna be comfortable
and you're not gonna be able to wear it very long.
So we need to naturally strengthen our muscles to hold
it back after we stretch so the
first thing, the wall angels.
All you need is a wall, a wall without anything there.
We've got a couple anchors on here
but I can work around 'em so I take my sacrum,
my butt there, my shoulders and if you can get your
head back to the wall, that's great.
- [Bob] This shows you whether or not you are in fairly
straight alignment too, you can use this as a test
to what you're doing. - Exactly.
- [Bob] We did a video on that in fact,
to measure how far your head is away from the wall
if you can't get it to the wall.
- Yup, I was just lookin' at that yesterday.
- So wall angels are a great one to do 'cause
you walk away from the wall when you're done
and you feel nice and lengthened and with good posture
and that's the position you wanna be in, so.
- Right, there you go, puts good muscle memory test.
Alright, what's next Bob?
- The other one is to face the wall.
- Oh this is one of my favorite ones 'cause
it's a little. - So you just bring
the one leg up, one arm up, am I in alignment now, Brad?
- Your head's saggin' Bob.
- Is it? - Yup.
There you go.
- And this is where you don't know.
- Right. - So yeah, you
can use the Buya stick, I guess, to line yourself up first.
See, now I know I'm lined up and now I can get rid
of the Buya stick and go up, whoops, I got the wrong one.
- There you go.
You wanna, this is somethin' that you may not be aware of
how you look but even bring your head back more, Bob.
Look up towards the ceilin' a little bit, there you go.
Boy, that makes a lot more difficult, doesn't it?
- Yeah it does and again, I have such poor body awareness.
I don't know where my head is at and it'd be nice
to have a mirror nearby. (laughing)
What are you laughing at?
(laughing)
- I'm not goin' there, it's a family show, Bob.
Come on, oh and then banding.
We wanna, you know, the bands with the handles
really are the ticket so what we're gonna do is get
a band around somethin' at home.
If you got the wall anchors, these really work well.
What are you laughin' about, Liz?
- [Bob] We're still trying to figure out the joke.
We don't know what it is.
If somebody knows, please tell us.
- I'm sure someone got it.
We're gonna go back now, look right back between
the shoulders, show 'em.
- They're squeezing right together.
- There you go. - And this is,
my wife and I, we do lots of these.
- Whoa. - Are you still
applying something now?
- Let's just go on with the program, Bob.
- This morning she goes down into her office
and she's got it set up right on the wall there
and she just, she's crankin' them out.
She's, I mean and shew as one, she had gone back to work
after not working for many year, I mean, not working
out of the house and her posture was gettin' terrible.
Because we're used to working at a desk
and this corrected her right out when
she started doin' these.
- So you can do 'em like this and usually 10 to 20
repetitions, probably more with these, up to 20 is better.
You can do 'em here or you can put your hands down low.
Out like this, there's different ways you can do it.
- You can do all variations of it.
- And you might wanna do like 10 this way,
10 this way and maybe 10 this way.
- This is one you can do, like Brad said, large reps.
You can do up to, I know people that do 50 of 'em.
- Sure. - Without a doubt.
- Sure these are postural muscles.
- Toning muscles. - Long periods of time.
And the third but not least is you really
need to be aware of your posture.
Have a family member, someone at work say
can you keep an eye on me when I'm slouchin', just ya know,
let me know. - Watch.
And it's true 'cause my wife,
I think she takes great pleasure in tellin' me
when I have bad posture but she'd walk by and she'd go
you know you're in bad posture right now.
And that's when I started usin' the stand up desk
'cause I was, I'd start drifting into it.
And alright, I'd be a little irritated when she points it
out, I have to admit, even though it was true.
But I'm at the standing desk now so I'm in real good
posture whenever she comes by but it is,
this body awareness thing which you don't realize
you're slumped and you think you're straight and you're not.
- And that's the answer to the question on the title,
are these body braces, posture braces,
gonna work for you and they will in the fact that they're
constant reminder so when I go like this, I feel 'em pull
a little bit more and I need to correct it so they're
gonna help but you're not gonna put it on and it's gonna
correct your posture like that, it's just not that easy.
Unfortunately. - I do like this one
from OPTP, it's real comfortable, real easy to put on.
And it does give you a little bit of the reminder.
- Right, some of these you can put on and after an hour,
they're so uncomfortable, like that other one we
decided not to show, it's hard to put on.
And it was uncomfortable.
- It was hard to figure out.
- This one you could wear all day
and it's not gonna drive you crazy.
- Alright, remember Brad and I can fix just about
anything. - Except for.
- A broken heart. - There you go.
- But we're workin' on it.
- And we'll continue to.
- Thanks for watchin'. - There you go.