- Greetings, greetings.
We're both are gonna show you three exercises
that aren't really exercises to improve your balance.
You know, you look at, we've done videos
and other videos where you're doing these awkward things
and squats and strengthening exercises.
None of that with this particular protocol.
It's gonna be fun.
And you're gonna get done with it in 90 seconds.
♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet ♪
- All right Bob, viewers, just a brief review
on how your body actually stays upright
and continues to balance without falling.
Three systems.
Your vision has a great deal of how your body stays upright.
- Right.
- Next one, your ear's a vestibular system.
It's like a little level
in there telling your brain where your head and body is.
And last but not least is proprioception.
- No one knew where your body is.
- Right. Your, your body knows where your legs
and feet are without looking
because the nervous system is talking to your brain.
You don't have to look.
So we're gonna challenge all three of these.
Without those exercises that, you know, first of all
they can be a little dangerous
if you're by yourself. - Right.
- If you fall.
If you're doing the, the toe touches or the squats
or the ankle exercise.
- These are very simple. - Right.
We'll be right back.
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Okay. First of all, you'll need a chair with armrests.
And then in front of you, depending on your level
of balance that you're at, if you feel a little wobbly
while you're doing these, definitely need a, a solid chair
in front of you or a cupboard or something.
- Countertop. - Yep.
Something that you can use your hands
in case you lose your balance, cuz they
this will challenge your balance.
So the first one is very simple.
You you're just gonna stand up.
It's nice to have a timer, either
on the wall or your phone for 30 seconds.
You're just gonna stand still and see
if you can stand still without touching anything.
You know, if your balance is good enough at this point
you know, bring your feet closer together.
- Right.
- That will challenge you a little bit more.
Okay. 30 seconds is up.
You're gonna sit down and relax.
Now, if that was challenging, you're gonna stay there.
We're gonna show you how to advance that.
But that'll be at the end of the video.
It won't take long to get there.
Now the second one is, stand up, set your timer
and we're gonna go for 30 seconds with your eyes closed.
Most people will find this quite a bit more challenging.
You just close your eyes.
Oh! What was he?
Oh Bob.
Why Bob? - Why?
- So you're doing this again.
Bring your feet closer if it's too easy
and you're gonna find that makes a big difference.
Eyes closed, more challenging.
This one, you need something to beep or someone to tell you
30 seconds is up.
You can't do the old fashioned.
- You might put your hands on the counter.
- Yes. - Lightly.
- Yep. Sometimes I'll have my patients
just say, just fingertips. - Fingertips.
- You can feel it.
And that offers stability.
Or if you do lose your balance, you'll catch yourself.
- Right. - Chair's behind you.
If you happen to lose your balance
sitting in the chair is the worst that can happen.
All right.
The third challenge coming up.
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And the last challenge,
last but not least is the proprioception.
And the way you do this is you need to stand on something
that's not stable.
If you're at your house, you can use a pillow.
You can take a cushion off of a piece of furniture.
I'm gonna use a Pete's choice cushion.
That's what these are actually made for.
But again, you don't need one of these.
You'll put it down on the floor and...
stand on it like this.
I'll show you the Pete's choice in a little bit.
And then, eyes will be open.
Everything will be here, but it's gonna be wobbly.
And for 30 seconds, you'll feel if you look at
the ankles or they're just, they'll just be wobbling around.
If you're challenged, if you want to double up
you can do this and close your eyes
and then you're working everything together
and you can see I'm already starting to be challenged.
Okay? Again, that Pete's choice.
Something a little firmer, but not too firm works out well.
Okay. Now I'm gonna go back.
Let's say all these were pretty easy.
You didn't feel challenged enough.
You're pretty advanced.
What you do is you're gonna start out without Pete's choice
and do the whole thing all over one foot.
- One foot.
- Yeah. One foot eyes open.
See how it goes.
- A lot harder. - Yep. Touch if you need to.
And then eyes closed one foot.
- Yeehaw.
- Yeah. And I'm not doing this.
This is me.
And I'm not, I don't even know.
I could, I'll try it with the Pete's choice.
Chair's in the way.
- Good luck.
- All right. So here we go.
One foot eyes closed.
And whoa, I feel like I'm surfing.
Surfing USA.
Whoa. - Yeah.
- So the challenge is there for someone who is low level
to the people who are advanced.
- High level. - Easy.
No real exercise is involved.
30 seconds apiece. 90 seconds.
That's where it came from at the beginning of video.
- Yep, I got it.
- All right.
So keep your balance toned in, tuned in and stay upright.
- Good luck. - But be careful.
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