♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together, we are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today, Brad, we're going to show, demonstrate, live.
- Yes.
- Well, live to, you know, real-time.
- Well, it's all, we get it.
- 10 minutes easy exercises for seniors,
elderly and older people.
- Right.
- I don't know, I think that's all the same person, but-
- We fit in there.
- We want to include everybody.
- We're a part of it.
Before we start, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy,
fit, pain-free and we upload every day.
Also, go to bobandbrad.com.
You go to the giveaway section,
we're always giving something away.
This week we're going to give away some resistance bands.
- A whole kit of them, Bob, look at that.
Right here, they got them mounted up here.
We'll have ... Maybe we'll have some nice
demonstration videos and instructions
on how to use those babies.
- With this time of COVID, you got to work out at home.
This is a great thing that doesn't take up much space.
- That's right.
- You can also find us on Twitter, Instagram and TikTok
if you want a 60-second version of our program.
And we have a podcast too.
- A podcast.
- All right, Brad, you're going to do the timing
and the workout.
- That's right, Bob.
- I'll do a lot of the description.
- Instruction, guidance.
- Okay, you guys all ready?
Let's go.
- You got to be in your chair, upright, tall.
- Are you timing?
- Good posture.
Yeah, you want me to go right now?
- Yeah, 30 seconds.
- I like to wait till the top.
Get to the 12, it's easier for me to follow, you know.
- Just arm circles.
It's a good warm up.
And I like to go reverse because that way
it actually works on your posture too.
- How long are we going?
- 30 seconds.
- Did you tell me that already?
- I think I told you that already.
- What do you say, Liz?
- Yeah.
- Sorry about that.
We got seven seconds to go.
- All right.
- Remember to breathe, in your nose,
exhale out your mouth.
Get that.
- And relax.
Now I'm going to wait just 15 seconds
so that we get on the top for you.
- That's good because I fell-
- The next one, you're going to be putting you hands
on your neck like this, and you're going to squeeze
your shoulder blades together.
So this is really a good posture one.
- We can go now, around the top at 12.
This is like flying.
- Is it?
- Well, like bird double.
This really feels good on the back.
Arch your back and feel that posture.
- Yeah, keep your back really straight.
Keep your neck really straight.
Breathe like Brad's doing.
- We got seven seconds, Bob.
- All right.
- Seven is complete, you know.
- You're going to find this next one a little strange I bet.
- And relax.
- Okay, the next one.
We're going to start right away?
- Well you get a little break.
My gosh, who these people are?
- All right, come on.
- All right.
- Bring your ankle...What I'm trying to work on here, Brad,
is getting some hip external rotation too.
- So think about bringing that foot up.
- Yeah, the foot up, you're touching the ankle
and you're getting some range and some strength
at the same time.
- I think about bringing my heel to the other knee
and that works that femur in the right direction.
- Sure.
- All right, Bob, we got seven seconds.
- Want to maintain rotation of the hip
because it's really important.
Seven seconds.
- Time!
- All right, so we're done already.
Okay, fast feet, and we're doing that for a minute.
- We're going to bounce our feet off the floor.
Keep them elevated.
It's a little harder if you keep them up.
- I bounce them off the floor.
- If you want more challenging.
- Yeah, if you want more challenge.
- Oh, that is hard.
- I can't even do that.
- It really works your stomach muscles.
- I'm too tall.
- Yeah, too tall Jones, remember him?
- Yeah, yeah, he was a football player.
- We got seven seconds, Bob.
- No, it's a whole minute ran on this one.
- A whole minute?
- Yeah, I want to make feet tough people.
- What the heck, you know.
I'm going to have to take a breath,
slow down a little bit. Whoa.
- This next one ... Ugh, I forgot that we actually
were going to have people use water bottles
for strengthening.
All right, we're on number six now.
We're going to do double rolls.
And right, you can start the timer, Brad, right now.
- Yep, go.
- So for 30 seconds, you're just going to lift up.
- You're kind of squeezing the shoulder blades together.
You can lean forward just slightly.
We don't want to put too much pressure on your back,
but it's again, we have a lot of them that
emphasize posture.
- Right.
- Because it's so important as we get older
to really work on that.
Where it's a constant battle actually.
- Three seconds, Bob.
- All right, three seconds.
All right, and stop.
We'll next to number seven here.
We'll do overhead triceps,
so we're going like this,
and we're working up muscles that are behind the arm.
We want to get rid of that, what was that,
the flabby wave?
- The tricep flab? Yeah.
From when you're in school and the teacher would be
writing on the board and you'd see that.
- (laughs) You'd see that thing was
slapping back and forth.
- We're going to get in trouble.
- Yeah, we are.
- All right, we're going.
- Those teachers are going to be mad at us now.
- Three seconds, Bob.
- All right. And stop.
By the way, you didn't need weights for that.
You could use water bottles.
- Sure. You bet.
- Sorry, I was trying to emphasize to people
you don't need equipment,
but I'll have you use what you have.
So here we're going to use, actually, a belt.
And we're going to do curls.
- I've got a towel roll, but whatever works for you.
- So, the leg gives a little bit of resistance.
It depends on how much you want to give.
You might want to, you know, we're 15 seconds into it,
you might switch to the other leg
because you're getting a little
leg strengthening in here too.
- And range and motion on the hip.
- Yeah.
- Actually, a little bit on the knee too.
Especially if you get that up in there.
I think this is going to be a double winner.
- And you can actually work that bicep pretty hard
if you give a lot of resistance.
- Yep.
- All right, moving on, Brad.
We're now in pushing up from the chair
or from your thigh.
- Okay.
- So you just kind of-
- All the way up, or just enough?
- Partly, it's up to you.
- If you feel really comfortable getting all the way up,
you can do that.
If you're really feeling good and this is too easy,
you could bring your hands across like this.
- Sure, or out like this.
- Watch your balance though.
- Or you could go like this.
- Reach up.
- Or you could go like this.
I think that's about 30 seconds now, Brad.
- Yep.
- I'll give a little rest to people here.
They've been working hard.
- Whew, there's a lot of muscle groups working there.
- All right, next one.
Rest time is over. (laughs)
- Kicks.
- Just kicks now.
These aren't too hard either.
But these are a great one if you're having knee pain
because not only are you getting some motion to the knee,
you're also getting a little bit of quad strengthening in,
and that is the muscle that tends to get weak with
knee pain.
- Yep.
- Almost universally, no matter what knee issue you have.
- We've got eight seconds, Bob.
- No, we're doing this one for a minute, Brad.
- Oh, a minute?
- I like to mix it up a little bit.
- And you stretch the hamstring,
which is a nice muscle to stretch.
- Oh yeah, good point. Good point.
When you kick up, you could pull the toe toward you too
and you stretch your calf a little bit too.
- Yep.
- Especially since we're doing this for 60 seconds.
- I hope people notice my socks, Bob.
I wore these special for Janine.
- Yeah, what do they say under the bottom there?
- It says Sock Guys.
- [Bob] No, on the bell, but it says something.
Absolute something.
- Oh, this is my Route 66 socks.
- [Bob] Is this a minute now?
- No, you said we got four seconds.
- Okay.
- You said 60 seconds.
- Yeah, all right.
- You don't think I'm doing my job?
- All right.
- Time!
- All right, now calf raises.
Now, to make them harder, you actually provide
a little resistance to it.
- Oh, push down.
- Yeah, push down.
- We're just lifting the heel off,
keep your toes on.
- And, yep, provide the resistance.
- [Brad] Yep, push down here.
And, you know, it may be some people,
it might be okay just to do this
just to get the range of motion if you're stiff
and sore.
- [Bob] And you aren't going to have much strength.
- Yep.
- We want to start with that.
- Adjust to fit to you.
Another 30 seconds, Bob.
- Okay, hip openers, Brad.
- Oh, like a can opener.
- Yep
- That's a nice one.
That's kind of like that Russian dance,
except for the sitting.
- Yeah, like this. (laughs)
- Now this belt is in the way.
I don't like that.
There we go.
- This is hard on me because I got long legs.
- Yeah.
- You got those little, short ones.
- I was thinking about it,
it's got to be tough being tall, Bob.
- (laughs) It's a burden.
- Well, you got to buy clothes like that.
You got to wear high waters.
- Sure, next one, Brad.
- Time!
- Actually, hip togethers now,
so you're going to squeeze them together.
- Squeeze the fist?
- [Bob] Yep, one, two, three, four, five,
six, seven, eight, nine, ten.
- [Brad] You talk at a high pitch that way, Bob.
- [Bob] (low voice) five, six, seven,
eight, nine, ten.
- [Brad] You could put a pillow between your legs
if you have arthritis in your hands and it's painful.
- We're applying, Brad.
Four, five, six, seven, eight, nine, ten.
Looks like we have seven seconds left.
- You could roll this towel under it.
- Four, five six, seven, eight nine ten.
- Yeah, this feels a lot better on my hands.
- Three, four, five, six, seven, eight, nine, ten.
Now we're going to do some mid-back stretches,
and we call this the hallelujah stretch sometimes.
We're going to stretch back over the back here.
Really expand your chest.
This works well on a chair that kind of hits you
underneath the shoulder blades.
These are a little bit high for us.
- You don't have to go up if your shoulders are painful.
- Yeah, you could go like this.
- Yep.
- However you want to go,
but you're trying to stretch that mid-back.
That's the 30-seconds
- Think about breathing in on that one when you go back.
30 seconds, I guess.
- Half squats. We just did that one.
I guess we'll do it again.
- Oh, that's a good one to work.
- Half squats again, yeah, it's a good one to do.
- Yeah, because this is where people get weak,
is getting out of a chair.
That's where a lot of falls happen.
- Right, exactly.
- You really can't overdo this one.
- Do bridging, so you're actually gonna-
Now, make sure the chair doesn't tip back.
- Yeah.
- You actually got to make sure of that.
- If you put your forearm-
If you have armrests and you put your forearms
on that, it makes it much more-
- Yeah, that works the best.
I still almost tip. Brad still keeps cutting out.
I think it's human nature telling you something.
That you shouldn't be talking, Brad.
All right, go to the edge of the chair
and we're going to do Ws now.
So, you could see Brad from the side view.
I like this, Brad is muted. He can't talk.
- Now I can say whatever I want, nobody knows.
- Do you hear him now? (laughs)
Right about that time, that you can hear.
- It's a battery problem
- [Liz] No we don't.
- Oh wow, it's probably a battery.
- Yep.
- This shows you that we have the show continue
no matter what.
- Yeah, the show must go on.
- It must.
- Time!
- All right, now we're going to take and we're going to
pull our thighs down.
You're going to work on hip extension.
It's kind of the belt thing,
what we were doing with biceps too.
- As if we are pushing down.
- Pushing down, right. Pushing down.
- Can you hear me now, Liz?
I'm a free-range person.
I say what I want when I want.
- All right, this is-
I wonder if we can have surgery on Brad
where we cut his tongue out and then maybe
this would be permanent then.
- Yeah well, left foots probably agree. Time!
- Why don't you guys give comments
and let us know whether or not if that's
what you want him to do.
All right, hands on neck.
We're going to squeeze the neck like this again.
We'll finish up with where we started.
On posture. Remember, Brad?
- Oh yeah.
- Oh, it's bothering him that he can't say anything.
- Out of there.
- Now it's kind of coming in.
Coming out.
- Like a cell phone.
- Yeah.
Remember, Brad, I can fix just about anything
except the microphone.
- Are we done?
Yeah, a broken microphone.
So we're starting from the beginning again?
- Yeah, we're right back to the beginning.
- That's the way this goes.
It's like going in circles, Bob.
It reminds me of my life.
- [Brad] (mic cuts out again)
- We can't hear you, Brad. We can't hear you.
We don't want to hear you.
- I think you guys set this up.
- Yeah, I think we did too.
This is actually kind of an enjoyable time
in my life right now.
All right, thanks everybody for watching.
And thanks for putting up with our mic problems.
And let us know if you want Brad to stay
permanently muted.
- I should do sign language.
I wish I knew sign language.
- All right, cutting away from the monkey now.
(chiming sound)