♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
(clapping hands)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous
physical therapists on the Internet.
- In our opinion, of course, Bob.
- Today, the title of our program is Osteoporosis.
We have three important exercises, really categories,
that you should do every day.
And does it involve any equipment?
- No, no.
- Nobody has any excuses.
- Right.
- That's what we're trying to take away.
- You could do this at home.
- By the way, if you're new to our channel--
- Oh, yeah.
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We provide videos on how to stay healthy, fit, pain free,
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do we Mike?
Something.
Anyway, we're giving away something.
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- [Man] A knee glide.
- A knee glide. - Oh, really.
- We're giving away a knee glide.
- Oh, wonderful.
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- Yep.
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if you want 60 seconds of Bob and Brad a day.
- Say no more, Bob.
- So, osteoporosis.
This is fairly prevalent, Brad.
- Oh, yes.
- In the United States.
- Particularly with older people.
- Right.
- Not so much--
- I wanted to be at the same height here for awhile.
- Yeah, no kidding.
I feel better now.
- So women lost up to 38% of their peak bone mass
on average, as they age.
- Oh, by what age?
Like, 60s?
- 70s, 60s.
- Okay, somewhere in there, yeah.
- 70s, 80s.
Men lose up to 23%, so.
- More prevalent in women.
- Right, more prevalent than--
- And that has to do with some hormonal things.
- Yep, right.
44 million Americans, 55% of the 50 year olds and older, so.
- Mm-hmm.
- All right, obviously, you want calcium, Vitamin D.
You gotta check with your doctor on all that.
- Yep.
- But exercise.
Now, the big thing that Brad and I learned a long time ago
as students is about Wolff's Law.
- Wolff.
- Yeah. - Wolff.
- Yep.
- Let's tell them what it is.
- All right, so it must have been a Dr. Wolff.
- Ah, I'm assuming.
- But basically, the more stress you put on a bone,
the more it reacts and it becomes more dense.
- Right.
- And more, even thicker.
- Right, so the body reacts and adjusts
according to the stress-- - The stresses.
- Put on it, so if you're a little more active,
the bones get a little more dense, a little bit stronger.
So we have to do that accordingly.
- Right.
So actually, the trabeculae, remember that?
The little cavernous kind of--
- Oh, yeah.
- Spot, it was like a lattice work.
- Oh, yeah.
- That actually becomes thicker.
- Of the bone. - Yeah.
- Mm-hmm.
- So anyway, we don't get,
need to go into any of that anymore.
- No, let's, don't bore them.
- Let's talk about the three categories.
So these are the things that tend to help a lot.
Obviously, weight bearing.
Any weight bearing activity,
but they even taking that a little bit further now
to say if you can do some jumping.
- A little impact.
Now obviously, I'm gonna say it now,
I'm gonna say it later again,
you've gotta be safe.
Safety first.
If you're not able to jump or you're not,
maybe your bones won't even tolerate jumping right now--
- Right.
- Don't do it. - Right.
That's, it's higher level people, you know,
someone that could probably actually jog--
- Right.
- Safely.
You're not gonna jump off the back of a pickup truck
by any means.
- No, no.
- You know, something like that.
- So, and these are gonna be pretty mild as far as jumping.
- Right.
- You can probably do pretty low impact,
but we do wanna keep that in mind.
All right, so weight bearing.
Number two, posture.
Posture is really important--
- Right.
- Because as you, over time,
I'm gonna show you on the spine here.
What you see with a lot of elderly people,
and I see a lot of women, is almost that hunchback posture,
Brad, where--
- Right, right.
- They end up going, and their bones
are more shaped like this.
- Right, so this kind of thing.
- That rounded up, especially at a hump back up in here.
- Right.
- So what can be happening with that over time is,
and we're gonna have to apologize,
we're missing our vertebrae.
- Yeah, our model vertebrae, so we're gonna--
- So these are the bones.
Pretend this is a bone from your back,
this is a bone from your back,
this is a bone from your back.
Now normally, you bend forward and there's no problem,
but if you have some osteoporosis
and you can actually get a compression fracture
in the vertebrae or the bones.
- [Brad] Right.
Well, go ahead, Bob.
- And what happens is it actually kind of squeezes down
on the front like this, and now you're in that
permanent rounded out posture.
- [Brad] Right.
- That permanent hump.
So it, you know, this squeezes down
and this does not recover.
- And that's from forward--
- Right.
- Posture, that posture that we just demonstrated
and these bones actually,
they kinda crush and they get cracks in them.
They don't fall apart.
- Right.
- But it's painful.
- Right, it's painful and it can take awhile to recover.
But so ideally, you want to avoid
this position at all times really,
with lifting, standing.
You don't want to be flexed forward like this.
So the exercises we're gonna show you
are gonna have a posture component to it.
- Right, right.
- Most of them.
- Right.
- So the third thing is you want to add some strengthening
into your day because any stress on the muscles
will put stress on the bones,
which will help thicken them up.
- Right.
So we've got seven exercises.
- Yep.
- Some have some impact, some have strengthening,
and some have both strengthening.
That's three, then posture's also a component.
You'll see.
- Yep, so let's start with number one.
Number one, you want to squeeze the shoulder blades
together into good posture.
And while you're doing that,
you're gonna do some jumping jacks.
Jumping jacks are great.
- Oh, yeah.
- They're just a great exercise to get a little cardio going
and you're getting some of that weight bearing
through the legs.
And I like to do about, I do these as a warmup, Brad.
- Yep, it's a good way to warm up.
If you have sore shoulders and you can't reach
all the way over your head, that's okay.
You can just do miniature motion with your arms.
- Recall, again, you want to stay in good posture
while you're doing this.
- Yeah, right.
- This is a great time to work on your scapular posture.
All right, the next one is posture squats.
Now Brad, do you mind throwing me a Booyah Stik there?
- Oh, you bet.
- The thing I want with this is you don't need one of these,
but if you want to know whether or not your spine
is straight, you might take a broomstick or a Booyah Stik
and do this before you actually do these on a regular basis.
So what we're trying to do here, when you do posture squats,
you're actually trying to keep the body in alignment.
So you want three points of contact.
If you took like a broomstick or a yardstick,
you want to show where the three points are, Brad.
- Right here at the belt line or the butt, the sacrum,
between the shoulder blades and the head.
- Yep, so you're gonna be doing squats like this.
Now you could do some with a yard stick
or with a broomstick, but eventually,
I think it's great to do these where you actually
bring the arms up, again, if you have good shoulders.
And you bring up and you're squeezing your body,
it's a good posture here.
- Right here.
- Legs are, start wide apart.
Yeah, it's great to have a chair there
so that in case you lose your balance or whatever,
you can just sit down.
But you're gonna squat down.
Now I can't go down that far and you don't need to,
you just need to work on posture
and getting some weight bearing--
- Right here.
- And some strengthening.
- This back, as he has an arch
is what we're trying to achieve.
So yeah, the chair's important if you have balance problems
or if you're, you know, weak or whatever,
you know, be safe so that you don't fall.
- Yeah.
And I prefer that your knees don't go in or out
if you're worried about your knees,
and also I don't want them to go.
Do you want to show this, Brad, with the Booyah Stik?
- Sure.
- I try to keep them behind the front of the foot
if you were to drop a plumb line.
- Yep.
So here.
You can show the wrong way.
- Yep.
- There you go, yep.
- Oh, all right.
So moving on.
Posture squats, jumping jacks.
How many would you say, Brad, for that?
I don't know, it's up to you.
- 15 to 20.
It depends on your condition.
- Right, and posture squats, I'd like a good 10.
- Yep.
- This is really great to do.
Again, we don't want this to take too long, Brad,
because we want people to do it a lot.
- Right.
- So all right, number three is just jogging in place.
So you, and again, you can go really low impact like this.
- Yep, just whatever you're comfortable with.
Hold onto the back of a chair if you want to.
- Right.
- Yep, hold something.
Jog in place.
- If you have decent balance,
you can even work on posture while you're doing this.
- Yeah.
- So you're gonna go up to the Y.
T.
What is this, reverse Y, Brad?
- Well, yeah, you could call it that.
Upside V.
It's not the YMCA, sorry.
- Here.
- Used to be the Y,
T,
down.
Yep, and these are just,
it works all the posture muscles of the back.
- If you want to get more aggressive, you can,
but it's not necessary by any means.
You're getting a little impact and that's important.
- Why is Mike smiling?
I don't want to...
He said we look goofy.
- Yeah, well, why not?
- Okay, number four.
We want to start getting some weight bearing
through the arms.
- Sure.
- We can't ignore those.
So we can do either floor pushups
or we can do doorway pushups.
I like doorway pushups, Brad, if you're not that strong
because you can, you know, as opposed to--
- Go ahead.
- If you do the wall, Mike, you following me?
You do the wall, your head can hit the wall.
You see what I'm saying?
But if you do a doorway or a corner, let's, I'll do that.
You can actually go forward and dip down a little bit
and get some stretching onto the--
- Sure, yep.
- Pectoralis and really work the pectoralis.
- And these should all be comfortable.
Make sure you have healthy shoulders.
You know, you can do them on a countertop like this as well.
And you know, if you're strong and you can get down
and do an actual, the regular pushup, that's great.
- Yeah, and you can start, if you,
if you're just starting some of these,
you can go ahead and just do knee pushups to start off with
and then you can progress to the regular pushups.
And we have a whole video on how to do pushups correctly.
I have to do these every so often, Brad,
to see how bad my posture looks on these.
- [Brad] Yeah, it's getting much better, Bob.
- I'm working on it, but.
- Yeah, so 10 of all of these is a good way to start.
You can do more or less.
- Yep, again, depending on your tolerances
and what your abilities are.
Number six, or number five.
Why don't you do these, Brad.
- Wall sits and angels.
- Sure.
- So real simple one,
but you're getting some weight bearing.
- Can you see?
Oh wait, we've got this in the way, Bob.
- We got paraphernalia in the way.
- Yeah.
So just, so your butt's up against the wall,
the shoulders go down, bring your knees out wide
so your feet have a good base.
Shoulders, head touching and then
we're going up and down like this.
- [Bob] So your arms, your legs are working constantly
the whole time and you're getting some strengthening.
- Yep.
- [Bob] And meantime you're working on your posture
and the upper extremities, so.
- And you can go up and down 10 times.
By that time, you're probably gonna feel your quadriceps
starting to get fatigued and burn a little bit.
You know, if it's a new one for you, take your time with it,
see how it feels and work towards that 10 reps.
- Next one, we're gonna go one that actually just
focuses on the calf and the feet a little bit.
- Sure.
- So you're gonna do, start with double toe raises.
Not toe raises, it'd be actually heel raises,
wouldn't it, Brad?
- Sure.
- Double heel raises and then as you progress,
you might even go to single toe raises.
- Oh, yeah.
- Heel raises, I gotta get it right, yeah, Brad.
- Yeah, get the heels off the ground.
- Yep. - Yep.
- And you want to make sure you do both sides.
These tend to be fairly strong muscles.
You might be able to progress up to 20
if you'd like to do it.
- Right.
Typically I find people over 60 years old,
that's one muscle group that starts to lose its strength.
- It does, and it effects your balance.
- Exactly right, Bob.
- So it's a great one to throw in there.
Toe raises, this is a good one for you to do
throughout the day, Brad.
- Right.
- Because it's a great one to work on the strength
but also improve your balance.
- Right.
- And you know, you can be talking to people,
you can go ahead and just be popping a few of these off.
- I can see you in the store
talking to someone doing toe raises.
- Yeah.
- It could be a fad coming out.
- That's right.
We're gonna make it a trend.
All right, number seven, the final one,
is just some standing hip abduction.
Again, I want you to have really good posture if you can.
I'm gonna use, well I can, you can use
the Booyah Stik here, Brad.
- All right.
- I'll hang on to this.
- I'll show from the back.
- You can hang onto the back of a chair
or a couch or something and just keep really good posture
and you don't want to dip down like this.
You're keeping your trunk straight
and you're gonna go out to the side,
keeping your toe pointed straight forward.
Again, a good 10 on each leg is really good.
- Yep.
- And this is gonna help your balance too,
in addition to helping your weight bearing.
- Right.
- And get some weight through the hip and such.
So once you get these down, they won't take that long.
You'll be able to knock them off five, 10 minutes.
- Right.
- And you get on with your day.
- Yep.
You know, if you want to repeat it,
just fast forward through the first part of the video
and get to the exercises, so it all works out.
- Yeah.
I wish I could figure out a way
to take your voice out of there.
(laughing)
- I didn't get that.
- I don't know why I'm saying that, but all right,
thanks everybody for watching that.
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