- All right, we are going to show you a highly
preferred stretch routine.
Now doesn't take long before you go walking to
help your walking enjoyable pain free and wait
nine more seconds.
We're gonna give you some details and get right to it.
And I don't mean maybe
- I concur
- He could
and Bob concurs.
♪ Bob And Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet ♪
- Okay, Bob, here we go.
We are experts at stretching
- Right
But we went to the exper thee - the expert
- the above us, for sure. - right.
And he's got a great name.
- Brad
- Brad Walker
- Right, Walker. There we go.
- So there is his book and
- I've had it on the podcast twice.
- Yes. The book or him?
- Him.
(Brad laughing)
- Yeah, It's an excellent book.
It's good for a therapist
and it's good for the layperson as well.
So we do recommend it.
- He's actually known as the stretch coach.
- Yes. Yep.
He's stretch.
He's a stretch
He's stretched
And he's coached people from
- High level
- High level - High to athletes
- That go to the Olympics, professional athletes, et cetera.
So should we get right to it? - he's the man
Now we're gonna talk
about a little bit initially on how to stretch, you know
how long do you stretch this and that?
And if you read his book carefully
you're gonna find out there's no black and white
- There isn't
- Rule for everybody.
- Right
- It depends on whether you're a professional athlete
whether you're recreational, you're fitness level
if you're just started,
or if you've been, you know, all those things.
So you're gonna have to take some
of this in and figure it out.
What fits you the best?
- Right?
- So we're gonna give you some generalizations
for that
minimum of 10 seconds
He does say,
- A stretch
- Yep. Up to 30 seconds.
Um typically you can stretch before the activity.
If you wanna stretch afterwards, you can.
And with me, I do what feels best.
I, I stretch before and I do stretch afterwards.
- It's pretty quick.
- It depends how busy I am.
- Right. It's pretty quick.
Right, Brad.
- But as I get older, I realize how important stretching is.
- Right.
- And I'm getting better.
Bob's been better than me.
Okay. The first one's very simple, standing up tall.
Good posture.
I'm gonna show it from this angle.
We just stretch to the side.
Don't let yourself go forward or backwards.
We call that the lateral plane.
- I actually do it in my stairwell bed.
- You do?
- I grab on the railing.
- Yeah.
- And I go like that
- So you get a little pull
- Give it a little yank, yeah.
- Sure. And naturally we're gonna do both of these,
both sides, right and left side.
- You really gets the fascia of your back.
- Yeah.
And you get that fascia stretched out.
You just feel better.
It's good for that low back area.
- And the QL
- Quadratus - Lumborum
- Yeah.
That's an important muscle.
Number two.
Now this one I'm gonna show seated on here
but you'll probably wanna do this on a carpeted floor.
Okay. It's the cross leg.
Can we stop once?
- Yeah.
- Number two stretch.
Do you do need to sit
down for this one on the floor is fine.
Probably not on a bed, although you could.
And he recommends putting feet together.
Like this, grabbing here.
We're gonna stretch here.
- Used in elbows, right?
- Yep.
And then we're gonna lean forward.
And this is kind of hard
but you wanna
get, keep your back straight.
In other words, don't think
about rounding your nose to your toes.
Keep your head up and lean forward.
Head up, back straight as you can.
And hold that.
I really like this one, Bob.
- Yeah.
- Now Bob, I,
- I like what you showed me
when you lay on your back.
- Yeah.
- If you, if you have a hard time doing it seated like this.
- Right.
- You can do the same or similar stretch
lying back like this,
grabbing your legs.
You can or bottom of the foot
of the bottom of the foot,
Or you can cross right like that.
Yep. And then do the same thing.
And this is much easier, more relaxing,
Not as aggressive, but some people
this is all you're gonna need and it's gonna be good.
Okay. The third stretch.
There's two ways to do it lying down.
If you're because you already did this other stretch
lying down, you can just roll over
to your side and we're gonna do the quadriceps stretch.
- I'm gonna grab my ankle.
I'm gonna actually pull back
- Yep.
Don't worry about that book, Bob.
There you go.
So you can, you should feel the stretch here.
And if you bring the knee behind you
that's gonna stretch it more.
And now this can be done standing up.
This is the way I do it.
So you're grabbing here.
It's the same thing except for standing.
And you know, I always need something to get my balance
and just hold that for that fifth, 10 to 30 seconds.
Really a nice quad stretch.
- Really good enough for the knee and hip.
- Yeah, absolutely.
It's a double header and the next stretch
it's helpful to have a stairway
or a curb or something, but something
So you can put your foot up on like this so that the ball
of your foot and your shoes must be on hooks on right there.
So if you go way out here, you'll slip off
and up in here won't stretch.
So you use your weight.
We do one foot at a time and I, just use your body weight.
I like this one
because you just keep your knee straight specifically
and allow that to go down in a stretch.
Count your 10 to 30 seconds.
This was a nice Bob.
- [Bob] Oh, a rail really does help.
- [Brad] Yeah, it does
gives you some,
you can relax better when you have good balance.
You know, if you're one of those young athletic people
you probably don't need that
and make sure you do both feet as well.
Now the last stretch is similar to this, but it's different.
So pay attention on the last stretch.
And the last one
now pay attention close.
It is important.
There's some little things
in here that can make a big difference.
So on the stairway again, or the bottom step
make sure you have your toe like that.
So your toe extend like that.
You're getting stretched there.
You're gonna bend the knee.
Now you'll find out you gotta have a little grip
on that edge of that step
and
flex here.
You're flexing the, dorsal flex in the ankle
extending the toe with your knee bent and just
go like that and hold it there
- [Bob] Again, really good for the fascia of the foot.
- [Brad] Yes, exactly Bob.
- [Bob] And you gotta have a shoe on.
- [Brad] Yeah, you really get your
you're gonna do this with your walking shoe.
Make sure you do both feet so you don't walk in circles.
There we go.
Yeah. Like you said, Bob, that plantar fascia
really gets a nice stretch on this because you
don't wanna develop that problem and stop your walking.
So that's it.
Five stretches go through 'em - won't take you very long
go through 'em a few times you'll get a hit.
You know the idea of it.
It'll take you just a few minutes and you'll enjoy
your walking and you'll just,
- and your day
- and your day.
And once again, Bob
- we can fix bout anything
- Except for
- A broken heart
- That's right.
But I think walking could be a part of it
- It could help
- If you walk
a walk outside in a pleasant atmosphere
- among nature
- Among yes. The, the birds will be singing.
And how long can we babble on like this
- They'll be singing to you?
(Brad laughing)
Be careful.