- Alright, Bob, I wanna tell our viewers
this quick little story to prove a good point.
This gentleman that you know,
he was in his forties at the time,
and he is watching a camera--
- A security camera.
- A security camera. - Right.
- And he is watching this person
walk away on the security camera.
And he asked another employee, he said,
"Who is that old person that works here?"
- Right, and it was him.
- And the reason why he looks so old,
'cause he is walking with poor, slumped posture.
- I love this guy, but he's got poor posture.
- Posture makes all the difference--
- Really humped over.
- On how you look, and I see people
at the YMCA, they're in their sixties and seventy,
God bless them, they're exercising,
but they're like this-- - Right.
- And you do not wanna wait
'til you're in your sixties to get like this,
'cause it's hard to straighten up to look young again.
- Right. - Posture makes
a big difference. We're gonna show you some easy tricks
on how to take care of this.
9.3 seconds.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists on the internet ♪
Okay, Bob, before we get to the simple,
little exercise of movements, as I put it--
- Right. - I just wanna...
relate this to everyday life.
Every day, everyone, almost everyone, brushes their teeth.
- Right. - It's not a problem,
and you know why you're brushing your teeth.
If you don't brush your teeth,
they're gonna rot out by the time you're 65 or 70.
- They'll be gone. - Right,
so you just do it.
Well, if you want to look tall,
good looking posture, you need to do simple
exercises every day. - Every day, right.
- Just like brushing your teeth. It's as simple as that.
Okay, let's get on to the first one.
(swoosh)
Okay, we're gonna show you four options,
simple movements, or exercises.
Pick two of them out and do those throughout the day.
They only take seconds of your day.
They're easy to do and they work.
First of all, if you wanna do it lying down,
on the floor or your bed, Bob will demonstrate.
- Or the snow. - Or the snow,
snow angels.
So, look at Bob is keeping his arms flat to the floor.
- So what happens if my arms goes like this, Brad?
- Yeah, if it's too tight, like mine, that's okay.
That's gonna get better... - [Bob] Right.
...the more you do it. - [Bob] Don't force it down.
- Right. None of these should create pain.
- [Bob] Overtime, it should get better.
- [Brad] Yep. You only have to do five.
If you wanna do 10 fine.
Now where you're doing this, make sure you add chin tuck.
So Bob will demonstrate that the chin goes down
his head stays in contact with the floor.
- You can have rolled towel here.
- Yep. Underneath your head. You can.
If you're already slouched
you may not be able to do that.
- [Bob] Right. You might be like this.
- Yeah. And your head is hanging there
'cause it's that tight.
I've had many patients that way
- Uphill that.
- Yep. So you, chin tucks, you can do 'em
while you're seated, as well.
Chin tucks, chin tucks, chin tucks.
Do 'em all day long if you want.
Well I'm exaggerated, but... - Here we go.
You know, number of times throughout today.
So you can do those.
If getting down on the floor is difficult.
Obviously that's not an option.
I'm gonna show you the next one and just... one second.
(swoosh)
Okay. Number two.
This is a good option from laying on the floor.
Go to a wall that doesn't have pictures hanging on.
So you don't knock 'em off
(Bob laughs) ...butt up against the wall.
Shoulders. Do the chin tuck
with your head, touching like this.
If you can, if not just stretch it the best you can.
And then the wall angels like this.
Now, as you can see, my shoulders are inherently tight.
My shoulders are touching, I'm chin tucking.
- [Bob] Go way up, Brad
- That's as far as I'm going, Bob.
- That's it? - That's it. I'm sorry.
You know, I swim a lot too.
And I, anyways, some people are gonna have
that and that's okay.
Big thing is shoulders are back. Chin is tucked in.
So when I walk away
this becomes your habit of looking tall,
strong versus "blah"... - Looking young.
- Yeah. Looking young and strong... things are good.
(laughing)
(swoosh)
Okay. This fourth option is gonna be limited
because you need some simple equipment.
If you happen to have a pull up bar at home, good way to
work on your posture, I'm gonna use hanging handles.
This is even better because I'm going to use the wall to
help force posture without me working at it.
If you have a pull up bar, you can do that
and use the same method.
If you have to jump up to get to it, it's too high.
Use a stool so you can grab it and then let your body
weight down with your legs slowly.
I'll demonstrate.
So if, if you're against the wall, big advantage, not big
but a nice advantage.
Shoulders, head here.
Do my chin tuck. I know everything is good.
My butt's up against the wall and slowly let down.
You're gonna decompress your back.
You're gonna work on your shoulders.
Open up that AC joint where you get decompression.
So this is actually good for posture.
Good for shoulders and your back
and just hang out here...
- Make it hard.
- Yeah, go down.
If you got pain in your shoulders, don't put
that much weight on,
have it controllable by having your legs forward.
- Yeah. Over time you might be able to tolerate more.
- Yeah. Bob and I use these on a regular basis.
Again, wonderful
for my shoulders, has been working good for my swimming.
I don't know why I can't go taller on the walling.
- Yeah. I was only 5'4" when I showed you.
(laughing)
Now I'm 6'6".
- Okay. Again, it's an option that everyone will have.
Use one of the other ones worked towards that.
And finally, Bob, we would just wanna add on a bonus thing.
- What's that?
- Walking.
- Walking, that's right. - Everyone can...
- When you walk, you can actually take your arms and put
behind you. - Yep.
- ...And stretch like this, straighten yourself up first
and then, walk.
- Yeah. And if you want walk like this,
- Right. Walk it away.
- ... it forces those shoulders back.
- Yeah. You look like a professor.
- Yeah. But if you, don't do this.
- Right - make sure everything is...
- Pulls you back.
- Yep. And the neighbors will go by and say,
"My goodness! Look at Bob.
He looks 10 years younger", just because...
- "What do you do?" (laughing)
- All right. Take care.
Stand tall. You're gonna look younger,
feel better and...
- Be careful out there.
- Yeah. And be careful.
(upbeat music)