♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
(Bob claps) - Time to wake up, go to work.
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.
- Yeah, I like your shirt.
What are you doing in there?
- Bob! Oh, I'm sorry. I was in such a big rush this morning.
- Yeah.
- Things were hectic. Well let's get on with the program.
- Doesn't your wife take care of things like this?
- Yeah, she wasn't home today.
She was busy.
- Five minutes seated exercise program,
exercises for seniors to improve circulation
and to really keep stretched out,
I would say . - Right.
And a little bit of strength. - Right.
And this is not only just for seniors
but anybody who's not able to get outta their chair
and walk around readily.
If there's, you know, for whatever reason,
your body really needs to have circulation.
And as we know, sitting is one
of the big problems that people can have
with health problems, whether it's back hip circulation.
- (indistinct) Smoking, they said,
if you sit for, prolonged periods of time.
- Right, right.
- So even if you work in an office,
a lot of these are things good to incorporate in your day.
- There you go.
- So we're trying to expand how many people we reach now.
- There you go.
We are gonna reach far.
- Speaking of which,
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- There you go.
- There we go.
- Okay.
- You didn't ruin this time.
- Yeah, I know. I'm getting better, I've been practicing.
Okay. We're gonna start out.
Now this is really important,
it's not particularly a stretch
but it is absolutely vital to have a good stretch
for the next nine stretches.
First thing is get your posture up.
So we're gonna sit up tall in the chair,
scoot your bottom back in the chair, that can help a lot.
And then shoulders back, chin up.
If you look at Bob, you must have good posture.
Can you demonstrate poor posture, Bob?
Yep. And then we're gonna get up.
The next thing is once you get good posture,
if you happen to have some core strength issues
for whatever reason,
you may wanna have a pillow behind your back if your--
- It will help you maintain the posture.
- Right.
You know, cuz some people with after a stroke
or something may not be able to hold that throughout
the whole stretch program.
- It really does put you in a good position now.
- Yep. So don't be afraid to do that if you need to.
Next, just take a deep breath in and
we're gonna do diaphragmatic breathing Bob.
- Yeah.
- You're gonna let your stomach come out, let muscles relax,
in your nose and exhale out your mouth.
And it's gonna be not fast but slow,
and do three of those before we get going.
It's gonna really get you ready for the program.
- A lot of people do it in through the nose
and then out through the mouth through pursed lips
- Pursed lips yeah.
- Like you're blowing out a candle.
- Right. So kinda restricts it out a little bit.
And there's some reasons into that.
We're not gonna--
- Breathing's really good for you.
- Right.
- I mean deep breathing.
Breathing's good.
- Breathing's good too.
Okay. We're gonna start on the top
and work down to the feet.
So first thing is neck rotations,
right and to the left. You can go left to right,
it really doesn't matter.
As long as you go both directions.
But really good posture,
- Right.
- You don't wanna be like this and going like this.
- Right.
Precisely Bob.
- Now, repetitions you can start out
if you wanna do like five or six repetitions,
but eventually wanna build
up to 10 is a good number for repetitions on this.
- This is a good one for me to do today.
I'm a little tight.
- You are, huh?
- Yeah.
- Mm.
Well, I don't know what to say about that.
It's kind of cold out, that's for sure.
Okay. Next thing we're gonna do is shoulder circles.
- I like going backwards, Brad.
Well, I was this gonna suggest to do both.
- Oh you are okay.
Yeah. But if you only like one direction, that's fine.
But big circles, you know, if I were to put a dot right here
on Bob's blue shirt, it would make
make it look like he's making big circles.
That gets your scapula moving
which gets all those upper trap
and middle trap and lower trap.
All those muscles that have a tendency to get real tight
and limit your breathing.
Okay. Then we're gonna go to rowing.
So it's out like this, pretend you're
in a boat and you're gonna row.
But really work those oars on that boat.
So the shoulder blades are gonna come together.
You're gonna pull way back for your fists
- So I'm squeezing my shoulder blades together.
When I right there pull back.
- Right there, yes. Yes. There you go.
- I screwed up the camera there didn't I?
- Oh, got 'em out of focus, huh?
Well it's we're gonna do 10 of these as well.
- I bet you, she wasn't ready for me to go up.
- Cut your head off, huh?
- Yeah.
- That's alright.
We don't miss that part. There we go.
- I agree.
- Now the next thing to the hands.
Just bring your hands out in front of you,
open up those fingers as wide as you can.
- I can't on this side.
- Oh yeah.
Bob's got a permanent issue.
- Dupuytren's.
- Dupuytren's yeah.
We did a video on that.
You can look it up if you want to see details.
Now make a fist, not a tight fist,
and then go down and up with your wrist and start all over.
Open, close,
down,
up.
Open,
close,
down, up.
I could make music, huh?
- Yeah.
- Well maybe not, metronome or something like that.
Okay. Do 10 of those.
Okay. Now the next thing is seated marching.
So bring your knees up as high as you can.
And just trying to relax everything out.
This is one where it's hard to maintain good posture
but do the best you can.
- You're actually working your core a little bit.
- Oh yeah.
Yeah hip flexers, a little core.
- Feel your stomach it's, it's working.
- Yep.
- You're abdomen.
- Yeah. My six pack is just a workin there.
- That's right.
- Wow.
Okay. Should we carry on?
- Six packer, one keg.
- Yeah.
(laughs)
Oh yeah.
So you know, if you count 1, 2, 3
if you do it that way you go up to 20.
That would be 10 on a leg.
You don't have to start at that many,
it can go half that amount.
Next thing.
This is a nice one.
It looks like kind of simple, but it is nice
Cause it works the hips out and back.
And you know, if you got some music going.
- Yeah.
- This is a nice one where you can really, you know
kinda like do a little foot stomp.
- Camp town ladies sing this song, doo dah, doo dah.
- We wanna have our people view, not turn us off.
- We keep kicking each other here.
- All right. Yeah.
All right, next one.
Kicks. Okay.
Just simply kick straight out.
And when you do this,
kind of hold it just for a half a second and bring it down.
- Get a little hamstring stretch that way.
- Oh yeah.
Yep so you're getting quadricep strengthening,
hamstring flexibility and
Show 'em,
I don't like it if they do this, you know?
- Oh, bouncing yeah.
- Well not bouncing, but just set it down there.
It should come all the way back.
- Oh, sure.
- Right.
- So don't go like that. Go like this.
- Yeah. Bring it all the way back to where it started.
- Yeah.
- You get a little more range of motion that way,
that's good for the knee joints if you got some stiff knees.
Which is a pretty popular thing.
- Yeah a pretty unpopular thing.
- Right.
- Prevalent.
- Next thing, straight leg, oh, so you can do this
with one leg and you may have to scoot
to the edge of the chair a little bit.
And if you look at my foot, the knee is straight.
The leg is straight
and it looks like you got a windshield wiper.
Like your foot's a windshield wiper.
Go right to left and what that does is
that rotates the hip joint.
If you got some hip problems, some hip arthritis
this is a nice one to do to get that synovial fluid working.
Non-weight bearing.
- A lot of times people are tight with this whole going in.
- Yep.
- That internal rotation is lacking.
- Yeah. That may be a tight piriformis Bob.
- It could be.
- You bet.
- Or tight capsule, hip capsule.
- You know, we should have mentioned this a little bit,
we did at the beginning,
but make sure you continue to breathe as you do these
that's gonna keep those muscles loose.
The oxygen going in, everything is gonna work much better.
And then both feet out in front of you.
Or you can do one foot at a time
but ankle pumps.
Pull your toes up as far as you can
you should feel a stretch right back there
in those calves and then down.
So don't work 'em real fast.
Just a nice even pace.
- Great for circulation.
- Oh yeah. This is, this is not only for that
but it's gonna help your balance when you're
up walking around.
It helps those ankle muscles stay active.
- It's a helping swelling a little bit.
- Yep. Yep. Just get some more that right?
- Pump the fluid outta there.
- Right, yep. The old pump.
- Good one you can do throughout the day
if you have trouble with swelling.
- Okay. Then now I'm gonna work on that breathing.
One more time to finish up.
You're gonna arms up in the air like this.
Yes. There's a great day!
There you go.
Bob. Why?
- Oh, why is right.
- Carry on enjoy these exercises now that took us
just a little over five minutes.
But once you get through it
it will be five minutes or less.
- It's gonna be a great day.
- There you go Bob.
- Thanks.