(upbeat 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.
- Today, Brad, you and I are going to show them
how to reduce their anxiety, improve sleep
with progressive muscle relaxation.
This is gonna work.
- I'm excited about this, Bob.
- Well, you're gonna be the guinea pig.
Today we're gonna talk.
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 every day.
And by George, you're gonna want to go to
bobandbrad.com this week.
Go to the giveaway section
because we're giving away a SleepOvation mattress.
This is just a sample of one, this isn't a full mattress.
- No, no.
- And we're giving away a couple of SleepOvation pillows.
- There you go.
- So they're really awesome.
Go to bobandbrad, go to the giveaway section,
or go to Facebook.
We'll have the contest pinned at the top of the page.
- That's right.
- Go to Twitter, Instagram, or TikTok
if you want a 60-second version of our program.
So, by the way, if you're having trouble sleeping
and you want to be nice and relaxed,
this is a good start, getting the SleepOvation mattress.
Right, Brad?
- I had a hard time getting off of mine this morning, Bob.
(Bob laughs)
- You always have hard time.
- It was just fun.
Anyways.
I'm excited about this video, Bob.
I'm, uh, I haven't done this before,
so this is something new.
- Yep.
And by the way, I think people actually,
I read this somewhere, Brad,
that this actually was helping a lot of prisoners.
Yeah, it helped solve their anxiety problems
and sleep issues in prison.
They did a study on some prisoners.
- So, you're getting me prepared for the future?
- Well, yeah, you know,
if you're worried about getting, a what do they call it?
A shank, or a shive, stuck in you?
- Oh, Bob, why, Bob, why?
Let's get on with the program.
- All right, so we're gonna start with the muscles,
and what you're gonna be doing
is you're relaxing every muscle in your body, basically,
is what you're trying to do.
We're gonna start with the muscles in your head
and work down to your feet.
We're gonna relax every muscle
and we're trying to improve your breathing.
Which it makes, you know,
it's gonna knock your anxiety down
and it's gonna help you sleep.
- And I just wanna mention, Bob,
I remember this clearly from PT school.
After a maximal contraction of a muscle,
the muscle maximally relaxes.
- Sure.
- And this is something that's been studied and proven,
so it's legitimate.
- I think you're gonna find out
there's a lot of tense muscles you have
and you didn't even realize it.
- Exactly.
- So if you go ahead and relax the whole body.
Plus, it kinda takes your mind off of everything else.
- Right, right. - You're focused on this.
So I'm gonna try to use a relaxing voice.
Brad's gonna be the subject.
Let's see, you want this one, right?
That way?
- And one thing I wanna mention
if you're gonna join along with us,
really focus on the muscle groups that Bob specifies.
- [Bob] Right.
- Try to just get those,
and you really have to think about it in some of these,
especially the very first one.
When I tried it I thought oh, that's kinda strange.
But then after I thought about
getting my forehead to tighten up,
it's like oh, that makes sense.
And I definitely got rid of some stress.
- All right, we're three minutes in, Brad,
let's get started. - Oh, sorry!
Wow.
- We're gonna have you breathe in through the nose
and out through the mouth.
We've got about 21 exercises or so.
Make sure that,
Marcus, go ahead and start the music.
Liz had picked out some music.
Let's go ahead and get started.
So you're gonna first breathe in.
(peaceful instrumental music)
You're gonna wrinkle your forehead.
You can do that by opening your eyes real wide.
Hold it.
Then exhale.
Slowly release.
And then we're gonna repeat.
You're gonna breathe in, wrinkle the forehead.
Hold.
Now you wanna go ahead and exhale.
Slowly release.
Now breathe in.
Squeeze your eyes.
Hold.
Now exhale, slowly release.
Breathe in.
Squeeze your eyes.
Hold.
Exhale.
Slowly release.
Now breathe in, squeeze your mouth shut.
Hold.
Exhale.
Slowly release.
Breathe in.
Squeeze your mouth shut.
Hold.
Exhale.
Slowly release.
Now, breathe in.
Do a chin tuck.
Watch what Brad's doing.
Hold.
Exhale.
And slowly release. (Brad exhales)
I can hear Brad breathing very well.
Breathe in.
Do a chin tuck.
Hold.
Exhale.
And slowly release.
Next, please breathe in.
Do a shoulder shrug.
Hold.
Exhale.
And slowly release.
Breathe in.
Shoulder shrug.
Both shoulders.
Hold.
Exhale.
And slowly release.
Now, breathe in.
Right bicep.
Hold.
Exhale.
And slowly release.
Breathe in.
Right bicep.
Hold.
Exhale.
And slowly release.
Breathe in.
Left bicep.
Hold.
Exhale.
And slowly release.
Breathe in.
Left bicep.
Hold.
Exhale.
And slowly release.
Go to the tricep now.
Breathe in.
Right tricep.
Hold.
Exhale.
Slowly release.
Breathe in.
Right tricep.
Hold.
Exhale.
And slowly release.
Breathe in.
Left tricep.
Hold.
Exhale.
And slowly release.
Breathe in.
Left tricep.
Hold.
Exhale.
And slowly release.
All right, breathe in.
Right hand squeeze.
Hold.
Exhale.
And slowly release.
Breathe in.
Right hand squeeze.
Hold.
Exhale.
Slowly release.
Breathe in.
Left hand squeeze.
Hold.
Exhale.
And slowly release.
Breathe in.
Left hand squeeze.
Hold.
Exhale.
And slowly release.
Breathe in.
Tighten your stomach.
Hold.
Exhale.
And slowly release.
Breathe in.
Tighten your stomach.
Hold.
Exhale.
And slowly release.
Breathe in.
Squeeze your buttocks.
Hold.
Exhale.
And slowly release.
Breathe in.
Squeeze your buttocks.
Hold.
Exhale.
And slowly release.
Breathe in.
Tighten your right quadricep or thigh.
Hold.
Exhale.
And slowly release.
Breathe in.
Tighten your right thigh.
Hold.
Exhale.
And slowly release.
Breathe in.
Tighten your left quad or thigh.
Hold.
Exhale.
And slowly release.
Breathe in.
Tighten your left thigh.
Hold.
Exhale.
And slowly release.
Breathe in.
Push your right heel into the bed.
Hold.
Exhale.
And slowly release.
Breathe in.
Push your right heel into the bed.
Hold.
Exhale.
And slowly release.
Breathe in.
Push your left heel into the bed.
Hold.
Exhale.
And slowly release.
Breathe in.
Push left heel into the bed.
Hold.
Exhale.
And slowly release.
Breathe in.
Plantar flex your right foot, push it down.
Hold.
Exhale.
And slowly release.
Breathe in.
Plantar flex your right foot.
Hold.
Exhale.
And slowly release.
Breathe in.
Plantar flex your left foot.
Hold.
Exhale.
And slowly release.
Breathe in.
Plantar flex your left foot.
Hold.
Exhale.
And slowly release.
Breathe in.
Bring your right foot up, or dorsiflex.
Hold.
Exhale.
And slowly release.
Breathe in.
Dorsiflex your right foot.
Hold.
Exhale.
And slowly release.
Breathe in.
Dorsiflex your left foot.
Hold.
Exhale.
And slowly release.
Breathe in.
Dorsiflex your left foot.
Breathe in.
Dorsiflex your left foot.
Hold.
Exhale.
And slowly release.
Good night, everybody.
(peaceful instrumental music)