♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists on the internet ♪
- Hi folks.
I'm Bob going to, physical therapist.
- Brad Heineck physical therapist.
- And together we have the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- Glad you agree with me, Bob, Brad.
(Bob chucking)
Let's switch names. - Why?
- All right, today we're going to talk about 10 stretches,
you can do for low back and mid back pain.
These are just general stretches,
we thought people would like to know what they are
you know how to do 'em Brad.
- Sure.
- And, and some of 'em
you may know some of 'em may not right.
Let's get started.
- I think a good thing to do is go through 'em,
find the ones you like that feel good.
Stick with them.
- I could have said a better Brad myself
because that's true.
Some of these, if they bother you,
they should not hurt.
Let's make that a point first,
you might bump into a little pain,
but you shouldn't really have a lot of pain with it.
- Right, it should be a stretch pain, no sharp pain.
- Right. Okay.
I'm going to start off with a rotational one, Brad.
This is just a good one
in the morning to warm up with.
And this is good for most people, Brad.
So you're just going to bring your legs up like this,
and you're just going to gently rotate back and forth.
Now, if you're having pain,
you might want to start off with smaller oscillations.
And, if you're having pain in one direction,
but not the other,
just work on that direction and the one,
the pain-free direction.
- The pain-free, correct, yeah.
- So if I hurt this way, oh, oh, oh
I'm going to work it this way.
And eventually this may be improved then.
- Right? Right.
- Now an advanced version of this, Brad,
is to actually start on your side like this
and actually to rotate over,
oh, I'm sorry, rotate like this.
- You know, you're getting more of a stretch of that.
- No, and this is even stretching
in more when you bring your leg out like this.
- Sure. Right.
- This is a pretty aggressive stretch.
- Right? Keep in mind these stretches,
we're given stretches that vary from an athlete,
an athlete to someone
who's just getting started after surgery.
So take it out.
- Yeah. So the more you bring the leg
up and the more you go like this
the higher up in the back,
it goes and it stretches.
So the opposite would be if I'd be like this
and I'd go like this and,
and stretch it like this.
Again, kind of an advanced stretch.
All right, this one's good for arthritis,
not really good for a disc problem.
And that would be single knee to chest, a stretch.
And then working up to a double knee to chest, like this.
Good for arthritis, but not really good for
like I said,
a herniated disc or a disc problem.
- Yeah. That's going to create pain.
It may create leg pain, big red flag stop.
If you had a hip surgery,
I would not do these
unless you got permission from your surgeon or a therapist.
- Right. I wouldn't be doing those at all after hip surgery.
- Right. Right.
- But again, so you can kind of,
pressure on good, long stretch.
And then again, do good doubles.
And sometimes we do have a
do a little bit of a pumping motion like this Brad,
to help get the discs of the nutrition.
- Individual thing,
if that feels good,
I guess the next thing I wanted to mention Bob,
to all of our viewers,
we're putting videos up every day now.
- Every evening.
- Every evening, right over here
there's a red button subscribe.
So subscribe to us and we'd appreciate it.
We'd get more of those.
- And it's free,
and I'm not always as irritating as Brad.
(Bob chuckling)
So, okay, let's start off with the next one, Brad,
do you want to do that one, cat camel?
- Yeah.
- I've been doing all the work here.
- Yeah, I know, I know
I've been slacking.
Okay. So on all fours, make sure your hands are wired apart
and your knees are wide apart.
Sometimes I, any patient say
bring your knees close together.
So it's going to be like this.
And we've discussed this.
And we've had some feedback from viewers
which is the cat, which is a camel.
(Bob chuckling)
- What is, what are people saying?
- I don't know.
I don't really care.
Who's the cat.
And who's the camel.
- Now this one is really more
for the mid back more than anything.
This is a great one.
If you're getting pain,
and through this region.
Interesting fact, Brad, a lot of times
if you're having low back problems,
you're going to feel it in the butt.
If you're having pain in your low back,
it might actually be coming from your mid back.
- Sure.
- See that quite often.
- Referral pain.
- Yep, referred pain.
- Okay. What's next, Bob?
- All right, how about that downward dog?
- Yep.
- Okay.
I think that's what it's called.
So you start yeah,
your legs are actually a lot of times
a little more spread apart than that even Brad.
A little bit like that.
Yep. And you're going to go down and you're just
this really stretches the back.
Doesn't it?
- Oh, Brad's losing his mic.
- One thing I do want to mention is
if you've got a herniated disc
you're not going to do this one.
Yeah. This probably wouldn't feel good on a herniated disc.
I wouldn't say that for sure, Brad,
'cause actually Mulligan, believe me.
Believe it or not, has him do it for a herniated disc.
- Yeah, but I'd approach it with caution,
and see how it feels about there's a whole theory.
- There's a whole theory why he does that.
Yeah. So, all right.
Why don't you go, went to extensions right away, Brad?
- I want you do 'em.
- Oh, okay.
I'll oh, that's right.
- My back's not ready for that today.
- All right, we're going to go ahead and do extensions.
This is one that is actually
a good one for a lot of people.
Except if you have psoriasis like Brad,
or if you, I don't know,
there may be some other cases.
- Stenosis.
- Stenosis. Yeah, exactly.
So, what you're going to do is lay on your stomach.
You put your hands beneath your shoulders like this
and you're going to press up.
The idea here is
that you're not lifting up your pelvis here.
You're keeping that down right here.
- Hold that down.
- And then you're going to press up like this.
Now you're going to go as far as it allows.
And again, pain, if it makes pain
down your legs worse,
you're going to stop.
If it gets a little bit worse
in here a little bit tight, that's fine.
And eventually what you want to do is be able to
get all the way up to here.
- Sure here, I don't know if these people can see me.
So I want to get in the picture here, Bob.
So you have do that again, Bob.
Nice and high.
You know, and if you're got a back problem
or some people are just inherently tight,
you may only get half this way.
But continue to work,
'em as long as they should
a lot of people do 'em they say, boy, that just feels good.
- Well, can we show the advanced version of this show?
- Why not?
- We include everything in here.
That's why you want to subscribe.
- Exactly.
- All right, we're going to go ahead.
You can take a sheet, a rolled up sheet like this.
- And I like to use a belt or a towel.
- A belt works better.
- Bob like sheets.
- You're going to lay down.
You're going to put the sheet here
and put the sheet here underneath your hands.
- It looks like you got a diaper here, Bob.
(Brad laughing)
- Well, I'm not that far from that, Brad.
All right, so now you're going to press up,
and now you can put a little pressure
on your back while you're doing this,
and you can move it up and down a little bit.
And even get different parts
of the back and dump up higher, like this.
- Definitely a different feel on this stretch.
More aggressive.
- A lot of people like it though.
- Yep.
- So, all right, got my diaper away?
- Yeah.
- All right, now we're going to move
to standing extension or seated.
We're going to go do a seated hallelujah stretch Brad.
- Yep,
- We'll pull the chair over.
All right, this again is a stretch for the mid back.
Okay. And we call it the hallelujah stretch.
You're going to see in just a second why that is now.
Ideally, you're going to have a chair that hits you
kind of a little bit below the shoulder blades.
This is a little bit high for me.
- A little bit.
It's not bad.
- For me it would be way too high.
For you it'd be way too high.
- So what are you going to do
is you're going to go hallelujah.
Pressure on, pressure out
- I never say that.
I just do it.
- I say it.
Hallelujah. Why not?
And you can actually put your hands like this too,
if you don't want to draw as much attention to you.
But this is a good one to do, in the office.
- I can see people in the office, hallelujah.
Hallelujah!
- It's a great stretch for the mid back though.
If you're having,
even sometimes that knots in your...
- Oh yeah.
- When your shoulder blade sitting at a computer hall
hunched over not thinking about it.
- Right now, I want to hear some people out
in the viewer land hallelujah.
(Bob chuckling)
- Oh yeah.
We better do the next one, Bob.
- We better keep going, okay.
- Three to five reps
on that is usually pretty good.
- I think we can skip the hamstring.
- Yeah. Let let's stay with the fact.
- Let's go to a standing extension.
- Yep.
- All right, I'll do that one.
- Okay.
- So, this is a great one.
Yah, Melaine, I'm a tall guy here.
Throughout the day, if you're getting some pain
especially right after you maybe have done a lift,
and you've gone like this.
It's great to counteract that
and take your body into other directions.
So you're just going to put your hands here on the pelvis
and you're going to bend back like this.
- This is good to have been sitting
for a long time.
Especially if sitting with poor posture
you get out of a car for a long drive.
- Exactly. I was just going to say, getting out of a car.
Some people put a little pressure on this
by going up against a countertop rep.
- Yeah. Right here.
And they limited by this, but then I'll do this
with older people that may have some balance issues.
- Exactly.
- And it assures they won't tip over.
- This one works great with elderly.
And, they can't lay flat very easily.
And, so the other alternative is to
actually take a belt like this
and there's a couple ways you can do this,
one, you can just go like this and lean back.
But another one is you can actually work different segments
of the back.
You're going to start with your arms at a right angle,
like this.
Brad's going to point that out.
- Yeah. So right here, keeping that angle, go ahead.
- And then I'm going to pull up like this.
- Yeah, the force goes up and that
and the belt just went up an inch or two in the low back.
And you just go up about a level
which would be about an inch,
maybe two inches depend how big you are.
- And you can just kind of do work it a little bit
when it's even in this position now..
This really puts a lot of pressure on your back
but it, for a lot of people, they really like it.
- Right. These should feel good
if they get pain with this stop.
- No pain.
Let's yeah.
Let's make that very clear.
I want to show Brad kind of a more advanced one.
- Sure.
- This is a rotation.
These are more for probably sports.
This is the one I do for golf.
Let's talk about that one first.
You take your golf club Brad.
- Ooh, for, be careful, Bobby.
- What you're going to do is with really good posture,
you're going to start just working your rotations like this.
And you can do this with a baseball bat
or a softball bat too.
This would be a great warm-up for that.
- You could use a cane.
- Yep.
But if you're going to right
before you're going to play softball
this is a great one to do.
And then I even do a little bit of this Brad.
I give a little bit of over pressure.
- Sure. Yep.
- And a little over pressure
but really I don't want you bad posture doing this.
- Yeah, exactly.
- You really want to be an excellent,
great straight posture.
- I can see for golf, that would be outstanding.
- And this is one I just saw
on the golf channel for advanced.
If you want to work on keeping your
rotations while during the winter,
and you're not able to out get, play out and play golf,
you're going to get it into a quad ped position here,
that means four, right.
- Right.
- And you're going to just lift up like this
and now I'm stretching in strengthening a little bit,
lift up, and I'm working thoracic rotation,
and I'm stretching,
and I'm also strengthening a little bit.
- Getting a little core exercise too then.
- Yeah, a little bit, little bit, not aggressive
but more than standing.
So repetition's on this, Brad,
with all these,
I'd say 10,
wouldn't you say?
- Right. Yeah, usually 10,
depending on how it feels.
If it feels real good, you could do more.
If you don't have enough time do three or four
it's better than doing none.
- That's right.
And if you haven't watched us before
we always want to make sure that,
we can fix just about anything.
- You better believe it, except for that...
- Broken heart.
- Oh yeah, that's right up here.
- Yeah. All right.
Thanks for watching.