♪ Bob and Brad, ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- 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. - Assume the position, Brad.
There you go.
Seven tips for standing long periods of time.
Now, this could be for your job.
This could be for a sporting event.
This might be for a recreation,
like fishing.
- Right.
- So, for me it used to be track meets.
(Brad laughs) - Go to a track meet,
I'd stand for a long time,
start to get pain. - Yeah, right.
- So, these are the things you can do
to help relieve the pain
and also, prevent pain from occurring.
- Yep.
- By the way,
if you're new to our channel,
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We provide videos on how to stay healthy,
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'cause we're always giving something away.
This little device, right here,
- Oh. - The Massage Pillow by Remfo.
Remfo does a good job,
making high quality products
for a low price.
- Right.
I really like this for the back,
low back for me,
but you could use it,
low, middle back.
- Yeah, you could use it on your legs even.
- Yep.
- If you're tired of us rambling on,
go to Instagram or Twitter.
We got a 60 second show
that we do each day there, - There you go.
- kind of summarize
what we're up to.
- The Facebook they can
win something, too. - Go to the Facebook,
win something, too, right.
So these, we'll give you
the number seven, here.
We'll go right in a row, Brad.
Number one is,
a lot of people like to stand
with their arms in front of 'em.
What does that do right away?
- Well, it pulls your shoulders forward,
your head goes forward,
gives you that sway back.
The hips--
Poor posture, Bob.
- It's gonna put you into poor posture.
There's no doubt about it.
- And I'm guilty of this.
- We're all guilty of this,
so what you should do.
What did you call this?
- Oh, the GI posture. - The GI posture.
Yeah, pull your arm behind ya.
Now, this is gonna stretch your chest,
it's gonna turn your shoulders out
and I actually,
right before I run,
I start by walking first - Yeah.
- and I'm walking down the street.
I'm doing, pulling back. - Pullbacks, yep.
- But this is a great one to do
to work on your posture
and people think
that you have a military background then
and they'll thank you for your service.
- Yes, no because you can
go like this
and like this
and you can tell right away. - Yeah.
- Your breathing immediately expands
and is more relaxed, comfortable.
- Number two: you wanna improve the circulation
in your legs,
you can get some pooling of the fluid
in your legs
if you aren't moving around.
So when you're just standing-
My old teacher in second grade used to do this.
I remember this.
- She was old then?
- Well, she was probably younger than me right now,
but she was old to me,
but she used to do toe raises
and heel raises,
so toe raises
and heel raises.
Just go back and forth like this.
- It's good for your balance, too.
- Good for your balance,
good for your strength.
And good for your circulation,
so next one.
This is getting just a little more upper leg here,
so we're gonna go heel to butt.
- Oh yeah.
- Now, you're heel probably
won't hit your butt,
but just, you know,
go ahead.
- If your hands are back there
you can hit your hands.
- There you go.
- Don't sprain your finger, though.
That'll hurt.
- All right then,
moving along further,
we wanna do another posture one
and that's chin tucks
'cause after awhile you start
to drift forward,
don't wanna do a chin poke.
We wanna do a chin tuck.
- Oh, really?
Poke, I never thought of it that way.
- So we're doing the opposite way now.
- We've mentioned this
in the past a little bit.
- Yeah, a few thousand times.
All right, next one.
We don't want you to stand,
we just did a video on this by the way,
we don't want you to stand
and lock your knees.
- Yes.
- It's bad on your knees.
It's bad on your feet, even, too,
believe it or not,
so what we want you to do
is slightly bend your knees
it works to do a staggered stance.
That helps promote a slight bend
to the knee.
- Sure.
- So have one foot just slightly
in front of the other,
arms behind ya,
there ya go.
- And I'm just thinking,
just in case something happens
where you gotta get out of the way,
you're much more mobile
in a staggered stance - Yeah, you're ready to run,
you're ready to go.
- Well, you never know,
you know, someone comes
falling down the stairs
or whatever. - Yeah, in your life,
Yeah I can imagine,
all these things happening.
Okay, next thing,
now this wouldn't be good for you, Brad.
- No.
- But this is good for the normal back.
Brad has spondylolisthesis,
which means we really
don't want him doing extensions,
at all. - Right or stenosis, too.
- Or stenosis, yeah,
so this is a good one,
just putting your hands on your low back,
about belt level
and just doing some press backs like this
and I like to take it even further then.
And take my fists - Oh, sure
- And go to my mid back
like this. - Yep.
I can get a pop outta my back
when I do that,
but not today.
- Now, that's one you could do.
- Yeah, I'm working up here
and I'm not-- - You're not doing down below
- Yeah, that's limited.
- And the final thing,
a lot of times it feels really good
to decompress the spine
and there's a lot of different ways
you can do this.
I like to just go up to a countertop
- Sure.
- And just, I'm just letting
my body hang here,
letting my back hang.
- So the weight's goin through his arms,
he's letting the weight off
and shhh,
a little decompression,
a little traction there.
- Now we also showed,
in the past,
you go up to a door,
now let's say--
- We're gonna have a door, - That's right.
- here one of these days, Bob.
- Let's say this is a door,
so you could tolerate this
'cause I could pull this right off,
I think, Brad.
- Right.
- You can actually pull like this
on a doorway
and get some decompression
that way, too.
- Make sure the door's
a good solid one.
- I don't wanna mess this up.
We finally straightened this out, right?
- Yeah, we had to move countertops almost.
We had to get the drills
and the saws and everything.
- All right, so remember
Brad and I can fix
just about everything. - Except for--
- A broken heart,
but we're working on it.
Oh, yeah thanks.
(laughing in unison)
(electronic beep)