♪Bob and Brad, the two most famous physical therapists♪
♪On the internet♪
- Let's get it rolling.
Hi folks, I'm Bob Schrupp Physical Therapist.
- Brad Heineck Physical Therapist.
- We are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today we're going to talk about 15 common exercises
you should never do.
This is an updated video.
We did it once before and would you say Brad,
this is based upon science
and our professional experience, right?
- And some personal experience,
but we're going to explain why there's definitely
better options than what we're going to show here.
- Some of these, I know, is going to cause some arguments.
- Right.
- Some people are going to say,
this is a little controversial but-
- They can get their own show.
- Yeah, get their own show.
I mean, we've done this, you know, we've been working out
in Albrad for 50 some plus years and so we kind of
have our opinions.
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Brad, let's get started.
- Okay, the number...this isn't number one,
but this is a start, but it's a big one.
It's this stretch right here.
Bend over, stretch your hamstrings, your back,
see how flexible you are.
Don't do that one.
- They're terrible on your back.
Absolutely terrible on your back.
- The other thing that, it's the same thing,
don't touch your toes standing or don't stretch out
in a long seated position.
- Yeah, rounding out your back.
It's putting a lot of stress on the-
- Discs. - Discs,
and the ligaments.
It's stretching out ligaments too which makes your
back more unstable.
No good.
- Number two.
- Yes, number two.
- This relates directly to that one,
just different part of the spine,
is people that stretch their head forward like this
and try to stretch like this.
These two, we just Bob and I, just strongly,
don't ever do them.
- Yeah, the thing is, you don't need to stretch your neck
into flexors, that's the problem,
your neck is normally stretched all day long.
I mean it's not extending enough to the other direction,
so that's the problem.
- Yeah, so just forget about doing that stretch.
I mean, 20 some years of therapy, I've never ever
taught a patient to stretch those muscles.
- It can cause more problems than it can help,
by all means.
- Now, you're going to have to move Bob.
- Sure.
- I'm sorry.
And there is going to be some controversy on these.
- [Bob] People disagree on this one.
- Right, not so much this one,
but the old fashioned-
- [Bob] Full sit-up.
- Yeah, that one, it definitely works the abdominals,
but it stresses that lower back
and the discs in the lower back.
- [Bob] Multiple studies on this have shown this, Brad.
- Right.
- [Bob] Dr. McGill, he went into great detail on this.
- So that one won't be too controversial,
but this one, people working for their six pack,
and I can't even do this very well.
It hurts my back because I've got a particular back issue,
but it's here doing your v-sit-ups like this.
- [Bob] The same thing.
- Right, especially with a twist.
- [Bob] Oh, rotation, yeah.
- Rotation.
- [Bob] Deadly on your back.
Deadly.
If you want to hurt your back, do that one.
- Right, yeah, there will be comments on that.
- Yeah, - Anyways...
- By the way, I don't have my full six pack,
I've got three packs so far.
(laughs)
- I got a twelve pack.
- I stole that from a comedian.
- Okay, should we...
- The y-based push-ups. - The y-based push-ups.
I'm going to do it with my tie and everything,
but the problem with this, you're really
getting the shoulders in a precarious position.
- [Brad] Maybe you should go that, the other direction.
- Oh, like this?
- [Brad] I used to do these a lot when I was younger.
Get your arms out as wide as you can to work those
pecs from a different angle.
- Oh, that hurts my shoulders.
- [Brad] Well, that's because you're old, Bob.
But it does, when you put your shoulders in the range,
which this gets close to that,
it really stresses that rotator cuff,
the capsule, all those connective tissues, and anterior-
- Yeah, these are small muscles to a large extent.
You're not using the larger pectoralis muscles,
you're extending more into the smaller shoulder muscles.
- You know, that one in particular,
as you start to get older, you'll say,
I really think that's a good idea not to do it.
The younger people really argue that-
- You know what else it's hard on Brad?
- What?
- It's hard on the end of your collar bone.
The joint on the end of the clavicle.
- Oh really?
- Yeah.
- Oh, like that, oh sure, the AC joint.
- Right, exactly.
- Next one, tricep dips.
- Sure, I'll hold it Brad.
- So a lot of people will do this,
and it's a good tricep exercise,
but your shoulder gets a lot of stress
and it's at end range and you push any joint at end range
and then put a lot of stress, right?
You're stressing a lot of joint tissues.
- [Bob] You're looking for problems.
- Yep, and there's a lot- - And you'll find them.
- There's a lot better ways to do the triceps
without stressing your shoulder.
- That's the whole thing.
With all of these, there's better ways to do them.
Why do them the way that could possibly injure you?
- Right.
The next one, oh where's our...
- Maybe take one of them (mumbles)
- Yeah, we're just going to pretend we have a barbell here
with some plates on the end,
and it's the military press.
So you're going straight over head
and this one is hard, you know, it can-
- Well especially if you do it behind the head.
- I was just going to get into that,
but impingement problems with the shoulder
and the supraspinatus tendon, it's going to irritate it,
and if you go behind the head,
then you're not only working your shoulder,
but then your neck is out of-
- You're really extended on the shoulder.
- Yeah, both the shoulder, your head goes forward,
it's a double whammy, that one is really a big no-no.
- I've had people that have argued with me on this one.
Doing these, I'm like, go ahead, keep doing them
and you'll come see me eventually,
because I remember one of the shoulder experts
from Lacrosse, the physical therapist...
- George Davies.
- Yeah, George Davies.
He used to go around and hand his card out
to people who were doing those because he knew
they'd be coming to him soon.
- The next one is, we call long-arch quads,
or knee extension.
And particularly in a gym where you have a machine,
you put a lot of weight, and the pads are on the front
of your ankle and you're going out like this.
It does work those quadriceps quite well,
but it stresses the joint, particularly the knee cap
as it's going through there.
There's a lot better ways to work your quads.
- For one this is,
there are functional ways that are better.
- Sure.
- When in life do you do stuff like this?
You know, but in life you're doing a lot of this.
- Right.
- So, strengthen it that way, instead of-
- Yeah, use a closed chain versus open chain
- There we go.
- So anyways, let's go to the next one.
Upright rolls-
- You're going to need your (mumbles) stick again.
- Oh, yes.
So we're talking about when you have the barbell,
you've got your plates on,
and you're here and you're trying to have good posture,
then you do this one.
You know, it's definitely working your shoulders,
but again, that supraspinatus tendon,
that rotator cuff really is being stressed,
especially at the upper range.
- Well plus you're internally rotating your shoulder,
and that's actually how we test for impingement problems.
- Right, exactly.
- So you can create an impingement problem
just by doing this.
It's funny, Mike and I, the camera man,
were just talking about this yesterday.
He says his hands used to get numb,
his arms used to get numb from doing these...
You were younger, right Mike?
He's not-
- How old, are you over 30 yet?
Oh, he's 32, he's old now.
- Yeah, now he's sliding down the hill of life.
- The next one, this is people, if you like to walk or run.
- Yeah, I brought this, Brad,
- Oh, you did? - To show them.
- So when you walk down the road,
there's kind of a tambour to the edge of the road.
- So where the water runs off.
- Yeah, so where the water runs off.
If you always walk that side, you're stressing the ankles
and the feet and the hips, the knees-
- And the pelvis, the back, all the works.
- Yeah, all the same way.
So you want to go down one way, this way,
but you want to go down the other way this way,
so you even it out.
- So actually, if you walk down the road,
you have to turn around
and walk on the same side of the road.
- Exactly, and that's what I do.
When I run down the road I run down one side
and I run back down the same side.
- The same side.
- And if you're on a track, an oval track,
you want to run one way and then reverse
and go the other way too.
- Not necessarily in the same day,
because then you'd be doing back and forth.
- Yeah, I know...
- Actually, where I run at the Y that's indoor,
on Mondays you run one direction,
on Tuesdays they have everyone run the opposite direction.
- They do, cool.
- So every other day they alternate it.
- Some tracks are flat.
You know what I mean, they don't have the oval...
- But even then, you're turning the same way.
- That's true, good point.
- And as fast as I run, I'm at quite an angle.
When I'm going around the corners.
- Oh, good Lord.
(laughs)
- Ah, kills me, bent over rolls.
Let's go (mumbles)
- Sure, am I doing these?
- [Brad] Yeah, go ahead.
- Okay, so the big thing with these,
especially when you have people that are keeping
their legs straight.
- Yes, I've seen those.
- And they're rounding out their back.
- They're really over...
- I can't round out much because I never round my back out.
- I know-
- Which is good,
but I actually feel a lot of stress already,
and then to add that force on there, oh my God.
So I mean, it's a little better to go ahead
and bend your knees, keep your back straight,
and keep your head up and work this way.
I still wouldn't, to be honest, recommend those either.
- I think there's better ways to do that.
And again, there will be definitely
some people that say you know-
- People that disagree.
That's okay.
We still love you.
We hope you still love us.
- Exactly, wait till you get older,
you'll find out what we're saying.
Or after you see 300,000 patients with back aches.
The next one, standing lateral flexion with weight.
In other words, grab one of those kettle bells.
- Kettle bell?
- Yeah, because usually people get quite a bit of
weight with this one because these muscles...
It's a good core strengthener.
We were just discussing this before.
I think it does work the core muscles on this side
fairly well, but if you've got a back problem at all,
or just a hint of a back problem,
there's a chance it's going to make it quite a bit worse.
- Right, it could give you a disc problem on this side,
because you're flexing and you're forcing that disc
to go off to the side, you could actually cause
a lateral protrusion.
- And I guess I'm really concerned when I see people,
especially guys, well we better put maximum weight
so they'll have 50, 100 pounds, whatever they can get,
and they're really working that...
Man you're just putting your discs at a stress-
- You want to strengthen your core isometrically
to a large extent so that it's strong
and it'll have endurance.
You don't necessarily need to be doing
the movement like this.
- And again, that one is going to be controversial,
it's in our opinion, or mine in particular.
- I agree.
- Windmills.
Why the windmills?
- So a person's going down like this,
you're flexing and you're rotating and you're bending.
All certain movements that are bad for your back.
- Particularly the low back.
- Yeah, now some people are really flexible
and they can keep their back fairly straight.
It's better, but again,
these serve almost no purpose whatsoever.
- I actually like doing them.
They kind of feel good on my shoulders in the rotation.
But again, the low back is really taking quite a bit of a-
- Taking a beat there.
- So the windmills, we're going to give those on the list.
The next one, it's a family show so I cannot say this,
the buttocks to the grass.
- Or A to the grass.
- In other words, are the butt weak people
who like to do squats,
which I think squats are a great exercise.
You're working a lot of muscle groups.
But once you get past that 90 degree here,
in the quads,
and they're going to be saying I had bad for with this,
because I don't do these so I do have bad form,
but when you get your butt way down,
not only are you stressing the knees,
but you're stressing, not so much your hips,
but the low back and that butt weak,
and those lower discs are really under stress.
- The thing is, if you are built where you have
really shallow hip sockets,
like certain Europeans do,
you can almost go all the way down
and all the movements taking place at the hip
and not the back, the back is still staying straight.
Average person, no.
Like if I go down so far,
I'm going to go so far by the hips,
then my back's going to start to round out.
And so you just can't get away from it
unless you have, you're anatomically built correct,
that your hips going to allow you to really sink down.
- And we get comments from people that say,
yep, I blew my disc out doing my deep squats,
and it's just going to happen, certain people,
their bodies are not made for that.
- I mean if you're competing that's one thing,
but to me, you're just trying to strengthen for life
or to strengthen for size,
you just don't need to go all the way down.
You'll still strengthen without
having to go the entire range.
- The number 15 one, this is,
no one's going to argue with this.
- Oh, yeah.
- People, and this is just not being aware of
body mechanics and strengthening-
- And gravity.
- But some people we've seen, they're thinking about
working their chest muscles, and so they'll take
some dumbbells and they're standing or seated position
and they-
- Go out like this.
- Back and forth like this.
- Gravity goes this way.
Gravity doesn't go this way.
- There is no, your pecs are not getting worked at all.
- Yeah, you have to go against gravity
in order to work the pecs there.
- Anybody that lifts weights say,
well that's a no brainer.
- We've seen this. - We've seen this.
- And actually the only way you could do would be to
use the exercise bands and then you could certainly do it.
- Right, not with weights though.
- No, all you're working is the deltoids there,
and you're not working...
- So after this, you're going to say,
well it looks like I can't do anything,
but that's not true.
There's-
- No, there's lots and lots- - There's a plethora of
exercises or alternatives to work all the muscle groups,
get you in shape, and pain free, Bob.
- There we go.
Couldn't have said it better myself.
Thanks for watching.