- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous
physical therapists on the internet.
- Well, in our opinion, of course, Bob.
- Brad, today, you got a brilliant idea.
- Yeah. And these don't happen very often, so--
- This is very rare.
- --grab onto them.
- This is my baby here.
Actually, this video is for Lois.
Lois requested a video for standing exercise.
Lois is 94 years old.
- Wow.
- And she's a quite healthy 94 year old,
but standing exercises with a walker.
- All right, wonderful.
- So, you know, if you've got your parents
have a walker at home and you wanna give them
some exercises, you can do this.
- That's right.
You wanna make sure that your parents are,
especially if someone's using a walker,
that they wanna keep their strength up,
because it's gonna go downhill fast.
- Right, and you want to keep them from falling.
- Right.
So if they're using a walker,
what I like to have people do
is a chair or a recliner or whatever chair
they like to sit at,
they're gonna have their walker right in front of them.
It doesn't have to be a four wheel walker,
it can be a two wheel walker or even one without wheels,
but almost all of them have wheels now.
Put it in front.
If you got a four wheel walker,
you're gonna definitely lock the brakes.
Stand up, okay?
And you're gonna stay by the chair
so that if you get tired or you lose your balance,
you can easily sit down and be safe.
So it's a little security thing,
but you don't have to have that there.
The first exercise, standing up tall,
good posture, as I always talk about.
And we're gonna do simply marching in place,
trying to get the knees up as high as you can.
I always tell, if you can get your knees up,
even with the handles on the walker, that's great.
Some people won't have that strength.
So you do as high as you can, 10 on each leg.
So you're gonna count one, two.
You're gonna count to 20.
That'll be 10 on each leg.
When you get done with that,
you're gonna move the walker a little bit forward,
holding onto it, and bring the leg out to the side.
So to get a better view of it, it's gonna look like this.
And you're not gonna do these fast
and you don't wanna bang your feet like that, good control.
- Mention that, Brad, you don't like the tipping.
- Yeah and this is cheating, okay?
And you can do them on both legs.
Now, if there's a sore hip and it hurts on one side,
then you're only do the one that doesn't hurt
or you're safe with.
- Right, don't make things worse.
- You bet.
- If it hurts, don't make it worse.
- Right.
So that's number two.
We're gonna go to number three.
And this is one you go straight behind
and you're gonna do 10 on each leg.
- Watch that.
- Yeah, make sure you don't kick something behind.
You do need to step away from the chair
or turn sideways a little bit.
If you do have the chair behind you.
And again, this would be cheating.
You're not getting the proper exercise
that we're looking for.
We're gonna go like this and then do 10 on this leg.
And if you get tired, you might wanna
sit down right now, take a little rest,
and then you're gonna get back up and carry on.
We did three.
Now we're gonna go to number four.
Okay, and that one is?
- Is it squats?
Squats, yeah.
- Ooh, a tough one.
- Like this.
Now this one, if we first start, make sure--
- This one I'd like to see the chair behind you.
- Yeah, yeah, because some people think,
"Well, I'm gonna go for it."
They squat down too far and then they cannot get back up.
You know, if you're one of those people
that have a lot of weakness, arthritic pain,
you get down to those knees start to hurt,
those muscles don't wanna work.
You can sit.
So, just start--
- Takes a lot of strength to do these.
- Yep, start with the little ones
and you can go deeper as you feel comfortable.
And 10 of these, okay?
Now this is the best one for preventing falls,
keeping your balance.
And that's where you're gonna go up on your toes.
You might wanna go right down and show a good view of this.
Now, a lot of people over 70 years old
have a difficult time really getting up.
So you're gonna do the best you can.
And now this one, you go the opposite direction,
holding onto the walker, and then you go forward and back.
So you're working on ankle strength,
and balance and proprioception,
which we're not gonna get into,
but it helps your balance all at the same time.
This is a real nice one to finish up with
and I feel my ankles working right now.
Try 10 of those.
And then when you're done, you're gonna sit down,
and you'll do that at least once a day.
Take Sundays off, of course,
and get back right at it Monday.
And this is a great exercise routine
for particularly people, elderly using walkers,
and you wanna maintain your exercise.
So this one's for you, moms.
- Mom, Dad, Grandma, Grandpa, these are the things,
if you wanna harp on them a little bit,
these are the things that can
keep them really healthy and keep them off the floor.
- You bet.
And, and Bob, I did wanna mention, we found a,
you know we like to do product reviews
and good deals for people.
If you're looking for a four wheel walker,
whether it's for your mother, father, or for yourself,
if you go to Amazon, you go a drive, D R I V E,
four wheel walker.
They make a good walker.
And for $65, I couldn't believe it.
I had a patient brought one in and it was really--
- You took a look at it, it was decent.
- Yeah, it was built well for 65,
it's not the best walker, but for 65 bucks,
it's safe, it's gonna last.
And boy, it's quite a deal.
- You got Amazon prime, you get free shipping.
- You better believe it.
So if you're 40 or over, or for your parents,
this is a channel to subscribe to,
wouldn't you say, Bob?
- I would, let's do it.
- Over and out.