- Greetings, greetings!
- Hello!
- We're talking about core strength
for the seniors, particularly, but for anyone.
Very important for seniors
as far as getting out of bed easier,
getting up from a chair easier,
making your posture better,
and also decreasing and managing low back pain.
We're gonna show you a very simple way to do it.
You don't have to get on the floor, do contorted postures.
- Absolutely not.
- That's right. Well, 9.3 seconds, hold on.
- Stick with us.
(upbeat music) ♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Once again, Bob, when we think core strengthening,
so many people think getting down on the ground,
doing sit-ups.
- Sit-ups.
- Or doing the plank or doing some oddball things.
- Leg raises.
- Yes. But this is much easier.
This is what I want you to do, all you need is a wall.
Even if you walk with a walker and you're relatively stable
you can do this one.
So, listen closely.
Go up to the wall,
and you're just gonna be about arm's width,
so, you're touching the wall here,
and that's about the distance you're gonna start with, okay?
The next thing you do, bring your feet with shoes on,
something so your feet are gripping to the floor.
Not socks or barefoot, for sure.
- You don't wanna slide.
- You're right.
Get your feet shoulder width apart.
We're gonna touch here.
We know the right distance,
and then put your fingers right here on your lower stomach
and tighten those stomach muscles so you can feel 'em tight.
You know, if you've got a lot of-
- You can even poke.
- Yep, yep.
If you've got a lot of fat tissue there, you know,
just work with what you've got.
Tighten it up and then hold it tight.
Reach back out to here and,
while you keep your stomach tight,
go to your forearms with good posture.
Don't do this, that doesn't count.
You have to go forward. It's a little different.
You may, if you feel uncomfortable,
start out closer and that's okay.
And then keep your stomach tight as you're here.
Hold that for 20 to 30 seconds.
You'll feel that stomach get tight and tired.
Now, if you do this and it's too easy for you,
don't get too far out.
The other option is simply take one leg
and lift it off the ground,
about two inches is all you need.
And that's gonna force you
to tighten up your stomach as you-
- Even more.
- Yep, I'm talking like this
because my stomach is tightening even more.
And just do that so you get that 30 seconds done.
Simply push away, back up.
If you have a walker or whatever, then you're fine.
And that's it.
- I tell it, Brad, really helped my shoveling snow.
- To learn how to tighten the core.
- Yeah, right. - Exactly right.
- Really a lot better on the back.
- Yep. So the nice thing, you know,
this is something that we've got from Doctor McGill.
He's a world-renowned therapist who's really works with-
- He's the back guy.
- Yep, he's the back guy.
There's one thing we should mention.
- A giveaway.
- A giveaway! We do have a giveaway.
We have the, look at this.
If you look at this, what is this?
- Right.
- Well, you put a couple wall anchors in the wall
and you hang those up there easily.
And, you know, if you're a senior
and you're doing pull-ups, you'll love it.
If not, you wanna get a gift for one of your family members
or friends who does pull-ups.
- Or if you just wanna hang.
- Oh yeah, that's a good point.
Decompress the spines, good for the shoulders.
And Bob and I do the stretch every day for maintenance
for our shoulders and decompression of the spine.
- It's easy to do.
(Brad sighs)
- I'm just hanging out, Bob.
- It's half off, so.
- Oh, yeah, these are half off, plus there's one giveaway.
So, very good.
That's enough, Bob, I gotta take a break.
- Yeah, you look taller, Brad.
(Brad laughs)
(upbeat music)