♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet ♪
- Hi folks. I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
Get that we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Doing something different today, Brad.
We're gonna get right to it.
We're talking about full body stretching routine.
10 minutes, real time, no equipment.
You could use a belt, a chair and a bed,
but that's not equipment.
So let's go ahead.
We're gonna start out by just warming up.
I want you to start doing some marching
and you can actually do some circles along
with that if you want to, to warm that up too.
Brad's just turned on the timer there.
We only have to warm up for a minute.
You know, muscles that are heated stretch better.
Don't you go over that, Brad.
- You want to jump in the oven and heat up.
Warm up or a sauna?
- You know, if you wanted to focus on a certain muscle,
I'd actually maybe put a heating pad on it.
- Sure.
Yeah, if you got a tight area.
Warming up, so now we're gonna start.
We're gonna try to get all the way from the neck
to the back to the shoulders to knees.
We're gonna...
- Be a full body video.
- Yeah, full body, that's right.
- All right.
We'll start at one minute, Brad.
How's that sound. - That's great.
So I wanna do a little bit of trunk movement.
- Oh yeah, that's a good idea.
- Not too aggressive, you know,
you wanna warm up.
And I'm gonna gently roll my neck around a little,
chin tucks as we like,
we'll be getting to that,
but yet let's get some blood flow to these areas.
- So let's start off with the first one, Brad.
Here we're just gonna work on shoulders.
And a lot of people have trouble with these.
You're gonna clasp your hands
and you're gonna go up as high as you can bring it.
We're gonna go for 30 seconds on that.
And I'm always hit the ceiling, Brad.
- Yeah. Wow.
We got to get a taller ceiling to get rid of that.
- Most people will have trouble with that.
- I you wanna have your towel and do this
if it's more comfortable, that's an option
- You can go way back then if you...
- Oh, sure.
Like this. You bet.
- All right, we're coming close to the end here, Brad.
- About five more seconds, Bob.
- Now this next one, I have decent range for this next one,
but Brad doesn't.
So he's gonna use a towel,
but now we're gonna extend out the other way
and I want you to have good posture
while you're doing this.
- Head up, shoulders back, take a deep breath.
- Yeah, don't forget to breathe.
- You should have mentioned it right in the warmup, Bob.
Maybe we should start over.
- I know is should have, should we start over?
No, let's keep going.
We've got 10 seconds here, left on the shoulder extension.
And now this next one, you do need a belt
or maybe a towel.
I could try the towel, Brad.
If you got a belt that home, you slip it through like this
so you got a loop and then you put your hand through there.
This is a little bit tricky here.
- I'm working on internal rotation.
This is great, actually, if you,
unless you have a shoulder replacement
or if you've had shoulders that tend to dislocate,
this is fine for you to do.
It's actually good for shoulder arthritis.
If it's not rheumatoid arthritis, if it's osteoarthritis,
and then we're gonna go to the other side.
We're giving you a little more time on this one
because it takes a little while to set up there
as you can see Brad's just barely getting a go on here yet.
I'm using a towel.
If you're using a belt, use a shiny belt
and it slips over your shoulder much easier.
- You're gonna find out if you have shoulder pain,
a lot of times the one that hurts will maybe go up to here.
The one does doesn't hurt will go up higher.
- Yup
- And so we wanna try to equalize those out.
Next one, Brad.
Shoulder external rotation.
You're gonna need a corner for this.
Brad came up with this, so...
- You get both at the same time.
Elbow's in, right,
- Close, right in.
- Right above the hips.
Put your hands here and just gently go in.
And that pushes your arms out this way.
So you get that external rotation.
This is a nice to have.
Or if you have a hard time reaching behind your head,
this will help that.
And I'm just gonna go on and off
or else out of time by, Bob?
- Yeah.
You want to grab the chair, Brad.
- Oh yeah.
- This is for your mid back.
I can do it on the bed and Brad's gonna do it...
Can you slide that down just a little bit?
So I'm gonna be like this.
You put your elbows on the bed
and you actually even clap them behind your head
if you want and you're gonna just stretch down
and you're actually putting almost
a little traction on your back
like pulling your butt back
and you're straightening the back
and you should feel all this in the mid back.
That's where you're gonna feel it.
That's a good stretch to do.
Now, Brad, we're going right down to the neck right away.
- Oh yes.
Okay but I'm gonna show it this way.
Brad's gonna show it to the side,
we're doing some chin tucks which if you watch us at all,
you know that we've mentioned these several thousand times
by now in all of our videos.
- Yeah, we like to be consistent.
- So you're like a hen plucking or tucking away here.
All right, there I'm packing away.
And that's what I'm trying to say, the word pecky.
(laughs)
- I was just at a farm last night looking at some chickens.
There you go.
(laughs)
I was yeah.
- All right, neck extensions.
You can do this with a towel.
- Yeah.
'Cause helps a lot sometimes.
- Yeah, if it hurts,
use the towel then it's gonna give you some support,
but if not go as back as far as it allow you to be.
Now, make sure you have good posture
while you're doing this and make sure you're breathing.
Like we always say.
(exhales)
- I feel good Bob.
- You know, we're halfway there.
- Okay.
- All right, now we're gonna rotate, the left,
rotate to the right.
Good posture, up tall.
- Good posture.
- Breathe. Relax.
You give a little bit of stretching go on.
- A little over pressure.
- Yep.
How are we doing?
- We're doing good, Bob.
- Yeah.
All right. I gotta see what the next one is.
Oh, chest stretch.
Elbows behind the neck and hands clasped behind the neck
and elbows are going way back like this.
(grunts)
And stretching that chest.
(exhales)
- Yeah, don't don't grunt and snort.
Make sure you breathe relaxed.
- Now this next one,
I'm gonna leave you up to it in about 20 seconds
and you need to have a chair and it's best
to have a chair that kind of doesn't go up too high.
You don't wanna have like a recliner
or anything like that.
You wanna have a harder back chair
and Brad's gonna demonstrate how you can
do the hallelujah stretch.
- Oh yeah.
- For that.
- Yeah, so he's talking about this part of the chair.
If it's really high,
this will not work and you'll see why,
because we're gonna arch over the back of the chair.
- So again, we're kind of hitting that mid back
plus we're getting the chest.
Now you can do it without a chair,
but it's a lot better if you have one.
- Yeah.
- You have a ball by the way too.
A small ball.
- But that's equipment, Bob, we said no equipment.
- Yeah that's equipment, I said no equipment.
- You'll have to watch another video.
(laughs)
Oh yes.
I'm definitely feeling alive.
- I'm gonna prepare for the next one, Brad.
This is one you could either do on the floor,
or on the bed and this is for,
if you don't have spawn in your spinal stenosis.
For a lot of people, I like to maintain back extension.
- That's this right here, the low back.
- Now some of you may only be able to go this far
and your hip starts to pick up,
your pelvis starts to pick up.
Only go this far, then.
Don't go like this.
Just work on what the body allows you to work on it.
- I don't do that one.
I have spondylitis thesis and some stenosis.
So I never do that one.
So you can feel the same way.
- Flip over onto your back.
You gonna start putting your feet flat on the bed.
You can do some rotations.
- There you go.
- If one direction hurts, don't do that direction.
- Yup.
All these should be pain-free.
- Very simple.
- Shoulders are not moving.
They're stuck to the bed.
- And what's nice about this is I think the next one
is internal rotation, is it?
Yes.
You can go right from this to actually,
you're gonna put your ankle on the opposite knee
and you can actually push it down as stretch it,
the hip into internal rotation.
Again, I wouldn't be doing this
if you had a hip replacement or if you have loose hips,
for some reason.
- Yes.
Again, all pain free.
I just did this one this morning.
This is one of my regular ones.
- Is it?
Now the next one is gonna be external rotation, Brad.
And you can do that one in a chair or you can do
it lying down in bed here.
I'll do it lying in bed.
Brad's gonna do in the chair.
So you just stop like this.
And now you can just take your hand
and press it into external rotation.
- This is another favorite one.
I like to do this when I put my socks on.
- Yeah, I did this one everyday too.
You wanna maintain and you want to hit both sides.
- Oh, absolutely.
Yep, just take your time and relax.
You know, after you do this once,
you'd be able to fly through it much better
than a second time.
- Right.
- Hip and knee flection, oh yeah.
- Yup.
Let's go to that.
Brad's gonna do it in a standing manner.
I'm just gonna do it this way.
I'm gonna work on bending my knee
and hip at the same time.
- So this obvious, needs something tall enough
and you needed to be mobile and have good balance.
- Right.
- Otherwise lying down works well.
- And we're gonna catch both on.
- Both sides, of course.
Yup.
- Oh, I got to breathe again, Bob.
Sometimes I forget.
- That's right, keep breathing.
This supposed to be relaxing
and the muscles lengthen better when you...
- Maybe I should sing a song.
- All right. Hamstring stretch.
I wouldn't actually bring it up and stretch like this, Brad.
- Yeah.
- So I bring in my...
This is a completely vertical, my upper thigh.
And I'm gonna work on stretching that foot
towards the ceiling or towards this way.
- And I'm gonna do it standing, you know,
this is a little more further,
more mobile and active person.
- This is a nice one 'cause you can just wake up
in the morning Brad and you can start stretching.
- Yup, start stretching away.
Oh, we gotta do both sides.
- Yeah.
- Start walking in circles.
- All right, hip flexor stretch, Brad.
- Oh.
- Stretching the muscles ,if you, especially,
if you sit a lot, you can just go to the edge of the bed.
Keep your shoulders well on.
You can pull this one up and you can see
how this leg raises up.
I'm stretching the hip flexor right now.
- Yup.
You can make it even a little worse
by bending the knee a little more.
- If you wanna do it standing, you can go like this,
you get a little quadricep in it with it this way, so.
- Yup.
I can do the other side here too.
- Oh, yeah.
- And we actually, yeah, you can do your quad to here too.
If you'd like to do that or you can lay on your side.
- Yep.
- Do your quadriceps.
- Oh, that was needed.
I hadn't stretched those for awhile, that's a good one.
- And the last one is...
Brad, we ran over 10 minutes.
I'm not sure why.
- Oh wow, that clock is off again.
- But we go stretch your heel cord or your calf muscles.
And you can do that.
Push it against the wall as you,
maybe you've seen people do before,
or you can take a towel and stretch like this.
- Oh.
- Or to belt.
Again, the tools were a belt,
a towel and a chair.
Not really tools.
All right.
- I'm ready.
- Brad's ready to go for the day.
And we can fix just about anything...
- Except for a broken heart.
That's right but we're working on that.
And we should have put a stretch in there for...
- For the heart.
- Yeah.
But well, whatever.
Next time, next time.
(bell rings)