♪ Bob and Brad, ♪
♪ the two most famous ♪
♪ physical therapists on the internet. ♪
(clapping)
- 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.
- How to fix your posture in just three moves, permanently.
- Right! Take care of that posture.
Get it behind you and make sure it's done well.
And it's gonna make a big difference on your life.
- In your life, in your neck pain,
back pain, shoulder pain.
It affects a lot of things
that you would never think that it does affect.
- And furthermore, teach your children and grandchildren
the same thing. Start 'em at an early age. There you go.
- By the way, if you are new to our channel,
please take a second to subscribe to us.
We provide videos on how stay healthy,
fit, pain free, and we upload every day.
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because Brad and I, as children were not liked.
And we're trying to turn things around.
We were bullied a little bit.
Maybe. I don't know.
You wanna lie about it?
- Yeah. Yeah. One way or another.
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Just look up Bob and Brad and you'll find us.
- Okay, posture.
We're broke it down to the three components.
And if you do it this way, it makes it a lot easier.
And the first thing we need to do is the posture
thing is people tighten up in the front.
- Yeah. Everything's pulling you over.
Gravity's working against you.
- Right. Gravity, your cell phone,
watching TV, driving the car.
Pretty much everything we do promotes this.
- Yeah, it's promoting , you know, doing your homework,
- Right.
- looking at some laptops or phones.
- Precisely.
So it it's just happens to everyone.
- Yeah.
- So these muscles in the front get tight
the muscles in the back get weak and they get stretched out.
So the first thing we need to do is
stretch out the muscles in the front.
So we're going through the first step. All right?
- Step number one.
- This is not a bad step
because it, it doesn't take a lot of exercise
but you have to do it, and it's stretching.
So if you've got a doorway in your house
that's not really wide, which most everyone does.
Bob, you want to do the doorway one?
- Sure, so here's the doorway there.
I'm gonna go ahead and
I'm gonna put my arms on both sides of the doorway.
- We're gonna have a doorway somewhere
sometime in our studio here.
- Then you start walking into the doorway.
- Yeah.
- And you lean into it like this
and you can stretch that chest.
- Yes.
- Now the, now what's nice about a doorway
is you can actually also put your hands down like this
and stretch in.
- Different levels
- and down here and stretch in.
- That gets different fibers of the, the peck as well
as other structures that need to get stretched.
- And I would, I would venture a guess, Brad
that most people have a doorway.
- Right. So, or they may have a corner.
- Why don't you, hold on, let me go ahead, Brad.
- Can you see? We gotta get Sam out of the way.
- [Bob] Yeah. We don't have anybody
- We don't want him hogging, hogging, the hogging,
- [Bob] Any of the limelight?
- The yes, exactly.
So here I am, again, you can go into the corner
stretch here or here and all that feels good.
Now you can do it arms pointed down.
I usually go right about in here
and you'll feel the different areas that it's stretching.
Now you can hold this for 30 seconds
or if you wanna do the pressure on and pressure off
10 repetitions that's gonna work as well.
It kind of depends on your temperament
and you know what feels like it's working for you.
- [Brad] One of the good things to do, Brad,
if you're wondering
why we don't have anybody filming us today,
Lonnie couldn't get in.
It's April. What, second today?
- I think it's the third.
- And we have a snow storm.
We're having a, a snowstorm of course in Minnesota.
But anyway, one of the things you wanna do
is you do these throughout the day.
Don't just pick like I'm gonna do it once a day.
- Yep.
- No, go ahead and do it five times a day then.
Well then you're gonna start,
- If you're walking through a doorway,
just take a second to do the stretch. You know,
If you're at work and they ask you what you're doing
you say I'm working on my posture, what do you think!?
- That' right! Stupid.
Okay. Where are we at next, Brad?
- Now the next thing is a little easier.
We're gonna use gravity, Bob,
you can use a six inch roll like this,
which really works well, works the best.
But if you don't have one of those you can take a towel
and you roll it up tight and
then you can put some tape on it.
So it comes up be about six inches.
You're gonna put this,
we're gonna do it on the table.
At home, I would like you to do it on a carpeted floor.
- Right, that's something solid surface.
- But for us, because Lonnie's not here
to move the camera's much, it works a lot easier.
And you'll get the point.
I'm gonna lay with that towel
right between my shoulder blades, my scapulas and lay there.
And just, you can just feel gravity, pull that chest apart.
You can bring your arms out like this
to get an extra stretch. And you can just lay here,
you know for three to five minutes,
depending on how comfortable it is.
Bob put a was nice. He put a pillow.
- It's a great end of the day.
- Sure.
- Activity that you can do. You know,
you can do your meditation while you're doing this.
And I'm saying this is all serious seriousness.
I mean, it's a great way just to relax.
Great way to start the day, too.
- Sure. Now, if you do happen to have a roll, six inch roll,
it's gonna be best if you have one that's a soft density
cause it's a little more comfortable
unless you like a little discomfort.
And some people are like that Bob.
- Some people like pain.
- Yep. Go ahead.
Well, you know there's a fine line
between pleasure and pain.
Now we do have, this is our favorite roller by far
because two reasons: It's good quality.
It's soft, but not too soft.
- And we've got it listed down below
in our Amazon products.
- Right, we're thinking that you don't
have to go look around and hope you get the right one.
This will be the right one.
- They do also come.
You can buy this pro roller arch.
If you're gonna, if this is something you're gonna do
day to day and, and you can't get your head down to the arch
or down to the roll yet.
- Yep.
- You can start off with the arch and work,
work your way down.
- Yeah. The goal is to have it off,
but there are some people,
particularly if you're in you know your 50s or your 60s,
that contraction process may have already started
and you do the same thing on here.
You just lay here and relax.
Your arms can go like this.
I like doing this after I work out,
when I'm done my cool down.
- Oh sure.
- It's very relaxing.
- All right, enough relaxing bro.
- Yeah, let's go to work.
- All right. Next one.
- Now, those muscles in the back.
Imagine this, you've worked on stretching
your front muscles out. They're stretched out.
But now we've gotta tighten the muscles up
in the back so that it pulls your posture back.
We need to tighten those muscles up.
We're gonna do that.
- Well, step number two.
- Oh yeah. Bring it on over Bob. Thanks.
We're lost without Lonnie
- [Bob] But we're gonna make it through!
- Even with the blizzard we're still making videos.
- [Bob] That's right, that nothing stops us.
- You better believe it.
So one way to tighten up those muscles
is you can use the you know, a stretch band like this.
And we like to use the SNK band
just because they're great quality.
And we're gonna pull back and can you see that Bob?
- [Bob] I got it.
- I'm squeezing those shoulder blades.
My chest goes out my shoulder blades go back
and I'm gonna work it here.
- So he is pulling his shoulder blades together.
He's by the way, we should mention our product, Brad,
the wall anchor. That's what he's
- I'll say no more.
- That's what he's attaching to the wall with him.
That's also listed below.
- Very handy device. Really makes a big difference
on efficiency and it just works great.
Now you can go arms down here.
That's gonna work your lower traps.
And we wanna make sure we get all, all angles
and then Bob's famous the hitchhiker one.
Now I gotta get a little closer for this.
And that's the nice thing about using these bands.
- [Bob] Yeah.
- Is, are gonna do it this way to work the upper fibers.
And we get a little rotator cuff rotation.
- [Bob] Little external rotation, little rotator cuff.
It's a good work out.
- Yeah. It's a good strengthening one.
If you do not have this, what you can do
if you've got a can of soup or a couple cans of soup
or some people do have some little dumbbells
cause you're not gonna need a lot of weight.
One or two pounders, unless you're really strong.
Like bull. Strong like bull.
I didn't say that for a while.
- [Bob] Somebodies full of bull, that's for sure.
- There's no doubt about that.
There's bull or the BS flying around here all the time.
But you're going to lay down.
If you're on the carpet,
put a couple pillows so you have a gap.
Okay. And then you can just do the the hitchhiker one
we just got doing.
You can do this without weights actually.
- [Bob] Yeah. Cause it's actually difficult to do.
It's not hard to, to put yourself under stress.
- Did you put that towel roll away, Bob?
- [Bob] What towel?
- That towel roll. We just had it, I was laying on it.
- Oh this one?
- Oh good, thanks, right here.
Because your head's gonna get really tired
if you're holding it like this.
So you do.
Oh, that is much better.
I hope they can hear me.
Yeah. Maybe they don't want true.
Oh, there we go here.
So we're gonna do, and then we're gonna repetitions
a lot of times we forget to mention reps.
- [Bob] Yeah.
10 to 15.
- [Bob] 10 to 15.
And you can go like a, is a field goal.
You can go just straight across, like across.
- There you go.
- And you can also do like a reverse Y.
- Here.
- He's going that way.
- Oh, you can feel it!
And it feels good that you're tightening those muscles up
and you just gotta visualize yourself with good posture.
How you see yourself is how you'll be.
- That that really works quite well actually.
I just did those the other day.
Yeah. I mean they, they, they really do focus on that area.
I mean they really actually even if you're getting
a little pain in those muscles
sometimes it's nice to tighten 'em up and then relax them.
- Posture is so important Bob.
It's gonna make a difference in your breathing.
How your shoulders work, how you look.
- How you look.
You're gonna look a lot younger because you of your posture.
- Teach your kids good posture.
You're going into a job interview,
you're gonna get the job if you're looking strong.
- You're not done yet Brad by the way.
- I know, but I'm just taking a rest, Bob.
- Okay. Number three.
- All right.
- I'll take over the camera again.
- Now. Now we're just gonna use a flat wall.
Everyone has a flat wall.
Yeah. Bring it over there.
Thanks. There we go. This is my good side, Bob. Thank you.
And the sacrum, right there?
- [Bob] There's your good side.
- Yeah. That'll really make, 'em turn off the camera.
Plant that right against the wall.
And then your shoulders were already bringing 'em back.
They're working that posture's there.
And then the head posture
can you touch the back of your head?
The occiput against the wall?
Now, if you have to go like this, we don't want the chin up.
We want the chin down and in, and
for some people that's gonna be a little challenging
and that may take a little while to achieve.
You may have to do some chin tucks.
- [Bob] What I like about this exercise, Brad,
is actually you're kind of combining one and two here.
You're stretching.
- Yep.
- Cause you're feeling a little stretched, right?
- Oh yeah. I'm working too.
- Plus he's gonna do some strengthening now.
- Sure.
- Cause he's gonna do strengthening with the chin tucks,
but also with the wall angels. Right?
- Exactly.
So if you can't get your head all the way back to the wall
do the best you can.
That'll come with time and then out like this.
And if you can touch your shoulders now
I got tight shoulders inherently for whatever reason
maybe it's from my parents. Hands here.
And now this is really a struggle for me.
I think Bob, you're able to do this easier yeah.
Than I, but one way or another, it's both working
the right muscles to maintain that good posture.
- [Bob] So basically you're, you know
you can start just doing wall angels.
You can go all the way up all the way down.
Just like you do used to make snow angels as a child.
Avoiding the yellow snow though. Right Brad?
- Yeah. Avoid the yellow is exactly.
We gotta think about that today when I get home.
- That's Sage advice.
- That's why we don't have a dog.
- That's right.
One of the reasons anyway
- There, now work on your posture, do these things.
Now this is something you can do on a daily basis.
Do the stretching throughout the day,
do the the band or the the SNX band exercises
or the ones laying down.
Now those you can do just once or twice a day.
And you know you can even
take a day or two off during the week
but the stretches do every day.
- Alright, well let's wrap it up Brad.
- Oh yeah. Let's wrap it up. We got work to do.
Sorry about that Bob.
- We can fix just about anything except for,
except for a broken heart.
- There you go.
- But we're working on it.
Thanks for watching.