(upbeat music) ♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- 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.
- Yes, Brad.
- I'm showing off my perfect posture.
- Yeah, you're strutting it.
Okay today, we're talking about
the single best back exercise for perfect posture.
- That's right.
- And what's cool about it is three positions,
no equipment.
- Exactly.
- So, you know what that means?
No excuses.
- No excuses, and good posture, say no more,
you can't get any better, there's no giveaway?
- No giveaway, it'll start again tomorrow,
go to bobandbrad.com and check it out,
you'll find out, we'll be giving away something tomorrow.
- Yeah, or go to Facebook-
- It runs for a week.
- Yeah. - Or Facebook.
- Right, it's gonna run.
Or you go to Facebook and also we wanna mention
we have podcasts out there right now
and didn't we just do any yesterday?
- Going guns ablazes,
we did one on fascia.
- Oh fascia, and related to pain-
- Oh yeah, quite often it can be a source of your back pain.
- Sure.
- You wanna watch it.
- Yep and we got to watch it back.
- You can watch it and listen to it,
we'll make a video and podcast.
- All right, so this posture thing I've thought about
and, you know, we're always talking about posture.
We show different exercises, but what is the best exercise,
the most versatile and the one that strengthens
the right muscles and stretches the right muscles
and I believe this is it.
What do you think?
- I agree.
- You concur.
- If you say no equipment, I agree.
- Okay, yes and that was the thing.
The only equipment you can do these,
usually one of the three positions anywhere,
out in the park, in the office, in the gym,
even in your boat if you're out fishing.
- In your boat?
- Well, yeah.
- You'd probably tip over and fall out.
- Not in my boat.
(both laughing)
Anyways, let's carry on.
So, lying down before you get out of bed,
you can do it or you can do it on the floor as well.
- Now, it's gonna be easier if you have a pillow.
- Right, you can put-
- You can go like this or like this.
- If you're younger you probably won't care,
but when you get older it makes a difference.
- So, should I start?
- Yeah, it's the same exercise in the three positions.
You're gonna extend one arm or shoulder
and the opposite leg and this strength is these muscles
across the back that are responsible for posture
and get that perfect posture
and Bob's keeping his head up.
- Would you say do for 10 seconds Brad
or what do you-
- Well, five to 10 seconds.
If you start out and you haven't done these before
lying down like this, I think that's gonna be a long time.
- If you haven't done before you might even just start
with arms like one arm or one leg
and then work up to one arm, one leg.
- Yeah, it is fairly aggressive
and if you do five reps and you'll be tired
if you haven't done them before.
You could work up to 10 reps holding five to 10 seconds.
- A little more advance would be quadruped.
- Now again, that's the same exercise
just a little bit different position,
opposite arm, opposite leg
and see how Bob's doing it,
he's keeping a nice straight back.
He's tightening the stomach up right now
to maintain that good core and that good, perfect posture.
- This one's a little more difficult.
- Look at this Bod, you're doing wonderful.
Look at that, straight as an arrow.
- Now, we could add weights to this too.
You could add a weight to the arm.
- Right.
- If you wanted to.
- That would be a little more advanced.
- That would be more advanced.
- Right, that would be for those real go getters
who are in shape and want to do more than they need to.
- But, I would say, you know, pretty much it's universal,
most people could do this one.
- Yeah, as long as he tolerate getting
on their hands and knees.
- Or on their stomach.
- Right.
- And if they don't, you have another option.
- Right, if you're older, weaker,
you just starting out or again,
you can do this in the office or anywhere.
As long as you have a wall, come on over here Tanner.
We're gonna bring your feet about this far apart,
don't get real close to the wall, a foot, 18 inches,
maybe 19 inches away, whatever.
Just so you're comfortable.
- Brad tuck your shirt in.
- My shirt, I'm looking like a pig.
- Yeah, that's right. - Oh, thanks Bob.
Well, my wife was out of town and she was not around
to coach me this morning.
- To dress you probably.
- Yeah, so I'm gonna take this leg and go back,
I'm not gonna bend the knee
and this arm is gonna go back
like I'm doing the hitchhiker, so opposite.
Now, in some ways standing up is a better way to do it
because you're in the upright position.
- 'Cause it's functional.
- Yup.
- It's how you're gonna be during the day.
- Right, now, the big thing is don't chop these away
and you really go fast because posture is a static thing,
we want those muscles to remember
they're gonna be like this all day long.
- And remember, don't do both arms together
or both legs.
- Yeah, so we didn't talk about,
it's actually stretching these muscles.
- And strengthening these muscles at the same time.
- So, all you're doing everything together,
that's why it's such a wonderful exercise
that does the right thing.
- You are also, I'm gonna add this Brad,
you're stretching your fascia,
your fascia, fascia.
- Fascia, is it fascia?
- I don't know.
(Brad laughing)
- And that's all that tissue that holds your body together.
- Right, collagen tissue.
- Lot of what pain receptors in there
that are finding out now.
- Amazing amount of pain receptors
like in your back and everywhere.
- Right, so listen to the pod-
When's it coming out, next week?
- Yeah, probably next week.
- Yeah, well, this week is right around Thanksgiving.
- Right.
- So anyways, if you get bored and you've been eating
too much, listen to the podcast.
- All right, that's it folks.
- Take care.
- Remember we can fix just about anything-
- Except for-
- A broken heart.
- That's right.
- But, we're working audit and night.
- That's right.
- Night and day.
- And in the meantime enjoy your perfect posture
and the exercises.