(quirky 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!
- This sounds a little bit crazy, Brad,
but we're gonna show you how to add
two inches to your height in one day.
- Bob!
- That sounds a little specious to me.
- Yeah, but Bob you're gonna find out, you can do it.
- All right. - We're gonna prove it.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit,
pain free, and we upload everyday.
Also, go to bobandbrad.com,
'cause we're always giving something away.
Go to the giveaway section.
This week we're giving away,
you wanna grab one Brad?
- Oh absolutely.
- We're giving away the Booyah Stik.
And if it's not great to have one,
it's always great to say the name.
- Booyah.- - Yeah, Booyah!
- Go to BobandBrad on Facebook,
and the contest will be pinned to the top of the page.
Go to Twitter or Instagram or TikTok
if you want a 60 second version of our program each day.
All right Brad, snake oil salesman.
- Yeah.
- How does this work?
- Actually, Bob there's no--
- Real big, great mystery. - There's no magic here,
but it's really important and it's really critical.
And it's gonna help your daily life.
First of all, now this is the one
most people aren't aware of.
You're gonna gain approximately one centimeter in height,
from when you go to bed to when you wake up in the morning.
And know what that is from is, imbibition.
- Imbibition.
- Imbibition, so imbibition is a term,
that is used to describe what happens to your disks.
Can you get this, Mike?
Well if we look at the disks.
- The disks are-- (model snaps)
between the vertebrae-- - Ooh!
Yep between the bones. - Between each vertebra.
- [Brad] And each disk has fluid in it,
and when you lay down at night.
- [Bob] When you lie down at night.
- [Brad] Lie down, thank you Bob,
The disks imbibe, or actually
they exsorb, fluid from your body.
And then in the daytime, when you stand,
the body weight squishes down,
and each disk pushes that fluid out.
And there's a very good functional reason for that,
it keeps the disks alive and healthy.
- [Bob] Yes.
- [Brad] The nutrients are in the bodily fluid
around the disk, it sucks that in,
there's nutrients are used for the disks to stay healthy.
And then the waste products in that fluid,
during the day, they push out.
So every day, you go up and down
approximately one centimeter.
It depends on how tall,
Bob maybe goes a little more than a centimeter--
- That's right, I have a lot of disks.
- [Brad] Right.
- No, we all have the same amount of disks normally.
- But, you know, just, I had to say something.
- Large disks, yeah.
- So, the next thing, now this is something
everyone can do, (fingers snap) just like that.
- Right.
- As your height, and what dominates your height?
Posture.
- Posture.
- Posture, and so many of us, including Bob and I,
find ourselves-- - We have to work on this--
- all the time. - With poor posture
So what we have here, is on our nice, white wall,
is a mark, and the first mark to the top of this line,
is where Bob stands, Bob, can you--
- Sure - demonstrate?
- And it's funny, you know, Brad,
when we first started doing videos,
we started realizing how bad our posture was.
- (laughing) Yeah!
So here Bob's got head-forward posture,
he's rounded in the spine,
he's got this posterior pelvic tilt
that's making things drop.
All these-- - Yep, I'm lockin
my knees, actually, yeah, I'm not bending them,
'cause that could make me shorter, but.
- Yeah, yeah, so that would be cheating.
- I'm actually locking my knees.
- Everything else is going on with the spine,
and that puts a lot of pressure
on the spine, the neck, it cause pain, it causes knots--
- And I don't look good, either.
- And, yeah, you don't look good, Bob.
Okay, here we go.
So right there, you can see it lines up
with the top of that mark.
Now, Bob, can you correct your posture?
There we go.
Two inches!
(scale thudding)
We did it!
- We made it!
- And, Bob, you look better now,
you're taller-- - I look better,
I look more confident.
- Yes!
- I'm gonna get that job interview.
- Right.
- Because you go for a job-- - We just did that video on--
- did the video--
- On power posing. - Power posing.
And power posture, yes.
- And as you might well suspect,
if you have poor posture like that over time,
you're gonna end up with neck pain,
- Oh right. - Upper back pain,
- Yep! - Even shoulder pain.
- Yep.
- Lower back pain. - Breathing problems!
- Breathing problems.
- There's nothing good from poor posture.
- No, there really is not.
So, we want you to correct your posture,
we'll show a couple ways to do it?
- Yeah, they're easy, alls you need,
is a wall for a--
- Sure. - couple of these.
You simply go back up against the wall,
take your shoulders, bring them back.
Make sure your buttocks is touching there.
Shoulders back, chin in,
but don't look up, keep the chin down here,
that's what we call it, that chin tuck.
And you can just do scapular retractions
and hands up against the wall is one option.
Then you gonna do that five times, do that every hour.
Do that every hour for one day,
put it on your cell phone, we should have a posture app.
- That's right. - That's a good idea!
But, you-- - Now what you may find, also,
is some of you probably can't get your head back, even yet.
- That's very true,
- You're gonna wanna work your way back there,
and you'll be able to denote your progress
by seeing how far you are from the wall the first day.
And then continue to work on this,
and see if you can get to the point
where your head is back without
(microphone pops) your head like this,
- Right. - Tilted up.
- You'll probably have to have someone,
and I've done this with patients,
I'll measure how far they cannot get their head to the wall.
Say it might be an inch the first day,
and after a week of doing that,
maybe they can get a half inch from the wall.
- It's very motivating--
- Yeah, exactly. - To make progress.
- So that's one exercise, the wall angel.
- Yes. - You wanna show
the wall angel, Bob? - Sure.
Basically it's the same thing,
you're gonna get in position here,
chin tuck, if you can get the head
up against the wall, do it.
Now you're gonna put the hands out, palms forward--
- Yep.
- And you're just gonna do some angels.
Just like you used to do in the yellow snow,
not in the yellow snow, in the white snow.
- You probably went (Bob laughs)
for the yellow snow.
(Brad sighs) - But what you're gonna find,
is that as you get up to here,
it gets harder and harder.
I'm starting to hit the ceiling,
(Brad laughs)
the wood here, too, you know what I mean?
I can't keep my elbows back.
- Right.
- Because I'm stretching here,
my upper back is not as stretched out
as it should be.
So you wanna go as far as you can,
keeping that elbows up against the wall.
This is where you really feel it, Brad,
where you really feel the stretch.
- You may start with your elbows
coming off the wall down here,
but as you work on it, like mine,
Bob's much more flexible, I have tight shoulders.
I get to here, and once I get above there, (grunting)
and there's so many options for good posture.
We're just gonna-- - There is--
- Show you a few.
- We just thought we'd show you that.
You can actually take a tennis ball,
do we have one nearby, Brad, or not?
- Well, Bob, - We probably don't.
- No, not today. - You can take
the tennis ball, and roll, is it over there?
Lacrosse ball. - Lacrosse ball!
That's where I'm from is La Crosse.
- That's right, Brad's from La Crosse.
- [Brad] Here ya go!
- So, lacrosse ball-- - Not originally.
- or tennis ball, and this one,
I think is a great one, Brad.
'Cause a lot of your posture problems,
do you mind coming here?
- Oh, sure.
- A lot of posture problems are right here,
that's where the roundness occurs.
So if you put a ball on the side of the spine,
don't put it on the spine, put it on the side of the spine,
and you can work like this, six different spots here,
all the way up and down the spine,
off the spine, but just to the side of it.
And you can roll on it, get it into position like this,
and you can start up against the wall first,
because-- - Sure.
- It ends up being a little bit intense
for you, especially just starting.
And then eventually, if you can,
you can lie on the floor--
- Sure. - And roll on the ball.
I do something similar to this every day,
I think this has been the best thing,
the number one thing that has helped in my posture.
- Plus it gets those knots
out of those muscles-- - Gets knots out,
- feels good, - Yep, it feels good,
and it just, and whenever I get done, then I go for a run,
and I feel like I'm running really
straight up and down, well I probably--
- Well you're two inches taller, Bob.
- I'm two inches taller then (both laugh)
yeah, so.
- [Brad] The neighbors notice that, I'm sure.
- Yeah, the neighbors, by the way, make fun of me
on my bike, because my bike is so tired,
(both laugh)
so I look so stupid.
- Well they probably make fun of you for other reasons.
- Yeah, there's a whole host of reasons
(Brad laughs) they could make fun of me.
- Bob's coming! - Yeah (laughing)
So, anything else you wanna include, Brad?
- Well, I did, if you got--
- Oh so, the Booyah Stik-- - The Booyah Stik.
- Since it's our give-away this week,
why don't you show a few things with that?
- Right, and you know, you don't have to have a Booyah,
you can use any five foot long stick, usually works well.
- Or a broomstick.
- We're gonna put that so my head touches,
can you point where it's touching?
- Sure. - It might be hard to see.
- Got three points of contact, - Good!
- We got the head, mid-back, and low back.
Yep, or the pelvis.
- Yep, and then you're in good posture.
- Yeah. - Bring your shoulders back,
and then you can do some exercises,
getting used to some body movement
while you're doing that, and it's good muscle memory
for body mechanics for bending to lift things up.
So it's a win-win. - Yeah.
Brad, you mind giving me that?
Let me see-- - Whoa!
- If I've found anything out,
that you're gonna realize that a lot of times,
your posture was a lot worse than you think it is.
(Brad chuckles) Sometimes people film you,
like we said when we first started filming ourselves,
that's when we realized it. - Right.
- I had a friend that was at work,
and a security camera picked up him,
- Oh, yeah.
- He goes, "Who's that old man?"
(Brad laughs) And it was him.
So another stretch I like,
I like just taking the Booyah Stik, Brad,
and taking it up and then going back
like this and squeezing the shoulder blades together.
This is just a great stretch here. (groaning)
- Show from a profile once.
If you just do this, just make sure,
the tendency, your head can go forward--
- Right.
'cause you're trying to get away from the Stik.
- Yeah, you wanna make sure
you're keeping your head back.
And if you're hittin' your head,
you don't have the posture right yet,
and you're not getting the arms back--
- Right. - Far enough.
(Bob sighs)
- And this, until you get stretched out,
you may not be able to do it,
I'm a little tighter, I like this one, though.
Especially I can get down here, I can work that.
It's just amazing what a little thing like this
can really work--
- Right, you can use a broom handle--
- For so many things.
- If that's what you have around--
- Right, yep! - just give it a try.
Remember, Brad and I can fix just about anything--
- Except for-- - a broken heart.
- But!
- We're workin' on it.
- We're workin' on it, exactly right.
- We finally better get to the results.
(Brad chuckles)
(quirky notes)