♪ Bod 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.
- I just realized, Brad,
What's the giveaway?
Is it Thermotex?
- Therm-o-tex!
- Today we're gonna talk about five exercises
all seniors should do daily.
By seniors we mean, not seniors in high school.
We mean the people that are maybe
a little more mature.
- Fifty and older perhaps?
- Like us, like us.
By the way, if you are new to our channel
please take a second to subscribe to us.
We provide videos on how to stay health,
fit, pain free, and we upload everyday.
Also if you get a chance, go to bobandbrad.com.
We're always giving something away.
This week we're giving away a Thermotex.
I'm gonna grab it real quickly here.
I'm still talking.
- He forgot it over there.
- Yep, this is Thermotex infrared heating system.
I actually have it attached to the pillow
that I use at night, Brad.
I put this right behind my back
and I plug that thing in.
- When he's in his recliner.
- When I'm in my recliner.
And this gives out deep heat,
not just superficial heat, deep heat.
So that's the difference between
what that is and regular heat.
- Gets into those muscles.
- Yep, go to the giveaways section, sign up for it,
or you can sign up for it,
you'll find it on Facebook.
I'll be pinned to the top of the page.
Twitter, Instagram, or TikTok if you want
a 60 second version of our program.
Five exercises, I tried to think about
which exercises I think people should have.
It's essential, Brad.
- Well that hat look good on you, Bob.
- Well I did this to honor my dad.
My dad, when he was, well throughout most of his life
he was bald and he wore a hat.
So I'm like, oh.
- Father's Day is coming up.
- That's right, Father's Day is coming up.
The first exercise, I feel there had to be
one posture exercise. - Oh sure.
- Everybody's struggling with posture.
We deal with it all day long.
We gotta think about it all the time.
- And as seniors, if your posture gets poor,
your balance automatically gets worse.
- Starts to throw you off.
- They work together.
- Your breathing, your pain levels.
Do you wanna show a ball first, Brad?
I'm gonna show different options
on different posture ones you can do.
Just pick one, but we're gonna show you a few options.
- So if you get a ball, maybe for your grandkids,
a softer one, actually a half flat one like this one
works better, more comfortable.
You know a soccer ball that's blown up
or a basketball will not work.
So we're gonna take that ball and put it here.
You might need some help, you know,
if you can reach back like this.
And don't get it too low on your back.
It's like between the shoulder blades.
And whatever feels good, everyone's a little different.
And I'm gonna lean back,
gonna stretch like this so the ball supports
that mid back and then we're gonna think about
wrapping your shoulders right around the ball,
with your arms like this.
You can do Bob's patented hallelujah stretch
if you'd like to, and just stretch and relax.
Make sure you breathe, deep breath in, and exhale.
Do that three to five times.
And just keep the ball handy
so you can do that a couple, three times a day.
- And you can move it up and down
to different spots.
And by the way, we gotta give credit to our cameraman, Mike.
He invented this. - Yeah.
- Mike is a physical therapist assistant.
He's on the channel.
- He's behind the camera.
- Yeah he's behind the camera.
He looks better back there.
So next one, another one.
Brad I'll take that one too, actually.
- You want the chair?
- Yeah, you can actually do it without a ball too.
You can do what we call a chin tuck.
I'm gonna take the hat off.
- Oh, yeah, yeah.
- So you can do a chin tuck,
and then grab your neck here and bring your elbows up,
and bring them back like this.
- Ah, yes.
- So if you don't have anything,
you know the ball with you,
you can do a chin tuck, elbows up, spread 'em apart.
It's like a butterfly opening it's wings.
- So then you start to look up at the end a little bit?
- Look up at what?
- The ceiling, at the end a little bit.
- You can do that if you want to, sure.
- If your shoulders are tight
or you have arthritic shoulders
and you can't reach back like that,
just do the best you can.
And it's a good range of motion for them as well.
- So either one of those is fine.
I'll give you one more.
You can do the wall angel.
Looking at my hat down there, Brad.
- Well I didn't know if you were gonna do the hat dance.
- So we're gonna go ahead, my hat's still in the way.
Do a wall angel, so this is nice because
it gets everything lined up.
If you can't get your head all the way back,
go back as far as you can, and make note of it.
Maybe the next day you'll be able
to get further. - Sure.
- So you're gonna do wall angels.
And I'm trying to keep my shoulders up
and arms against the wall as long as possible.
This one's started to come out.
- Boy you act like it hurts.
- Well, it does.
I'm working, struggling to keep this one back.
- If any of these create any sharp pain,
you don't want to do them, that's for sure.
So just that stretch, stretching feeling we're looking for.
- All right so those are three variations.
You don't have to do all three.
We want you to do just one,
because we're doing five exercises.
Next exercise, squats. - Oh, yes.
- You need that leg strength.
In fact, we find a lot of people
have those automatic electric chairs
that help 'em stand up. - Yeah.
- They get so weak, they later can't even stand up at all.
So it's good to start with a chair.
Brad's gonna go ahead and jump into it.
You can also use the arms of the chair, if there's arms.
- Yeah, we don't have arms,
but you could push off.
So are we gonna show 'em the sit to stand version?
- Yep, keeping talking, I'll be right back.
- So I'm not leaning real far forward.
You can put your hands here, on your legs to push up
if that's easier for you.
If you're strong enough and you can do them like this,
that is great, but if you're not,
hands on the arm rests or on here.
And how many do you feel they should start out with?
- Well whatever they can tolerate.
I'd like to see at least five.
- Sure. - Ten would be better.
- Right, and you may need to build up to that
if you haven't been working out much lately.
- Another way to do this, is against the wall.
You put the ball against the wall,
if you have one of these, these balls are inexpensive.
- So this is a little more advanced.
- Little more, but I think it's kinda nice
because it gives you support. - Right.
- And you can keep the legs in the right position.
And you can just roll up and down like this.
- Yeah, it's very smooth.
A word of warning, though.
You have to make sure that your feet,
like if you got stocking feet
and you're on a smooth surface,
- Slippery surface, yeah.
- Your feet will slip out.
So make sure your feet are gripping well
to the carpet or the floor.
- Like you said, even carpet you can slide.
- And I'm gonna show you one more, Brad.
We're gonna be really complete here today.
Posture squats, these are the ones I do.
I get the legs quite far apart.
I bring my arms up overhead like this.
And I squat down like this at the same time.
So I'm really working all the posture muscles
when I'm doing this.
- Show 'em the incorrect one
if you go forward too far.
Yeah, we don't want that.
Think about looking up towards the ceiling.
- And really keeping good posture.
The back should be nice and straight the whole time.
That's the purpose of doing a posture squat.
- And don't worry about getting really deep.
Cause we don't want you to fall.
You're gonna get plenty of exercise
in a comfortable range.
- All right, exercise number three:
Brad, as you start getting older
and this is one that I've started doing,
believe it or not when I run,
is you need to work on some lateral movement.
- Oh that's true, very true.
- So if you're a little bit older
and a little more worried about falling,
use a counter top. - Right.
- To hold on to, and you're gonna work on
doing some lateral movements.
- So lateral movement means side to side, right to left.
- And you know, if you're really,
if this is way too much, you could even do behind a chair,
just start doing some hip abduction.
Going like this, you know that's,
but I'd really rather have you do the movement.
- Do the movement at a counter top
is really a nice option.
- If you want to get more advanced,
you could do the karaoke where you go forward, back.
- If you've had a hip replacement,
be careful on this one.
- But what I do is, I'll run forward
and then every once in a while,
I'll just do some side to side like this.
Believe it or not, this has really helped my balance.
- What does your wife say?
You're down here...
- No, no, no, I do it out when I'm running outside.
- Oh so the neighbors are watching you.
- But I pick the areas where nobody's watching.
- Yeah, right.
- I'm serious there's like spots,
like there's nobody there.
- Well that's good.
- No, this has really helped me, Brad.
- Let's get on, Bob.
- Okay next, number four: the ankle.
A lot of your balance comes from the ankle
so we're gonna do heel and toe raises.
So grab the back of the chair.
I'm gonna raise up my heels.
- Look down here. - Raise up my toes.
- I would say the ankles are one of the first things
to weaken as people get older.
I don't know that for sure,
but I just know people when they get into their 60s and 70s
oftentimes have weak ankles.
- Yes, and the proprioception, where it's at,
gets thrown off.
- The nervous system's feedback, yes.
- So that's number four.
- Ten of those, is a good number.
- Yes, and you can do them throughout the day if you want.
Number five: we gotta do at least one exercise,
cause you know when you're working out
through the day, you're gonna push things,
you gotta have some strength.
So I want you to do some wall push ups,
or knee push ups, or full push ups,
depending on what you can do.
So first we'll show the wall push ups.
- Yeah, if you're unable to get down,
or you know you're not very strong,
this is the perfect place.
- Yeah, Brad's gonna do 'em over there.
I can come over here and do 'em over here.
And kinda keep your elbows in.
Don't let 'em flare out like this.
Keep 'em in kinda to your side like that.
That's how you properly do a push up.
And you know, if you're not enough strength,
you could end up banging your head against the wall.
- Yeah, we don't wanna wreck the wall.
Now the other thing, like this works out well.
We got a counter top here,
or a little lower shelf, that makes it harder.
That's how you can progress it.
And if this gets too easy,
you know you're doing 10, 20 of these,
- Then you're gonna get to the knees.
- Down, now watch your posture.
Bob, we don't want to have any embarrassing moments here.
- I'm going like this, I'm keeping my posture,
oh that's right I gotta go like this.
How's that? - Yes.
There you go, so he's on his knees now.
And there's probably some of these seniors
that are really fit, they might do
the typically G.I. push up, I call 'em.
- Gotta breath, right?
- Yeah, make sure you breath with all your exercises.
- How many you want me to do, Brad?
Count 'em off. - Do 100.
(laughing)
You've been a bad boy.
No, get up Bob, people are getting bored.
All right, so that's it.
- That's five.
- So we showed options for each one.
So pick 'em out and see how it works for you.
These are definitely going to help your balance,
gonna help your posture.
They're gonna help your strength.
It's what we need as we continue,
- The full package. - Yep it is.
- Thanks for watching.