- ♪ Bob and Brad ♪
the two most famous
physical therapists
on the internet ♪
- Hi folks. I'm Bob Schrupp, physical therapist
- And Brad Heineck, physical therapist.
Yeah. We are the most famous physical therapists
on the internet.
- You know opinion of course, Bob.
- Brad, today, we're gonna talk some about
some little known tips to improve your slouched bad posture.
- What, what are you talking about Bob?
- Look how good my posture is right now.
Cause this is one of the tips we're gonna cover.
- Okay. Excellent.
- So this is a device it's called the posture supporter.
Easy enough, right?
- Sure.
- And it's from OPTP OPTP
In fact I think it's called the OPTP
- Which is a company that sells orthopedic and
- A lot of rehab equipment.
- Right.
- We're big fans.
We actually have our own product there now, but we'll
- Right.
- Talk about this some other time.
- They, they do sell good quality products.
You don't have to worry about getting something from them.
That is when you get it, it's junk.
- It's not gonna be subpar.
Yeah.
- Right.
- And I have to be honest, Brad
I was the biggest skeptic of this.
I honestly did not think this had any value whatsoever.
By the way it seems to be pulled down a little bit.
- Sure.
- Because my thought was that if you put something
on like this and it's giving you resistance here
it's actually strengthening the muscles, pulling you over.
- Sure.
- But it doesn't do that.
It, it sets you back.
- Right.
- And I put this on immediately.
It, it pulls me back and it puts me in good posture.
- Right.
- So the whole idea with posture is
getting the shoulders back
and the head in the right position.
As far as from the trunk up and this, you know what
in my mind, I'm thinking, this is, it doesn't necessarily
physically pull you back.
It's that reminder that, oh yeah.
- And that's so my wife. I had my wife try it.
And first off I could see physically, she looked better.
- Yeah
- I mean, she was working
at the computer and I go, you know what, Linda try this.
- You're getting on some pretty
- Thin ice.
- Yeah.
- I'm gonna go be breaking through the ice here
in just a minute.
But she agreed though. She
- Yeah.
And now this isn't something you're gonna wanna wear
at work though I.
- Right.
- I, you know, Brad, unless you have it
under a suit code or something, but
- Exactly.
- But you can definitely, and they recommend wearing it
for like two or three hours to start off.
- Right.
- With. And, and eventually you can wear it all day
but I'm gonna keep it by my computer
and I'm just gonna put it on.
- Yep.
- And you know, when I'm at my computer
cause I know I tend to start creeping
into that slouch position.
- Exactly.
- So. - Exactly.
- Should we show how to put it on real quick Brad?
- Yeah.
- So here's one of 'em
- That's so it looks like
- This part goes to the back
the cross goes to the back.
- Exactly.
- So he just slides in here,
- One arm in there
- Slides in there
- You gotta take your time a little bit.
So the straps.
- Yeah. Get the pads are right.
- The straps don't get twisted and that type of thing.
- And then this part comes around.
- It's definitely easier to do with a second person
but you can do it by yourself with little,
a little practice.
- Now, they have different sizes, 27 to 29 inches
the extra small.
And they go all the way up to 43 to 45,
the extra, extra large.
So I don't know, what am I Brad? Am I a 45?
- 45 50 something like that?
(laughter)
- Cost is 27.45 is what I saw.
I'm sure. There's little variations on that.
- Sure.
- So good price for posture I think Brad.
Yeah. It, it really, you know, you could just feel it
get those shoulders back where you want.
- All right. Our second tip, Brad.
And let's go right into that is
- Sure.
Before we do Brad,
a lot of you are new to our channel.
If you wanna just take a second
we have a subscribe button right over there.
Brad, wanna point to it? It's on the screen.
We upload a video every day, seven days a week.
We are the hardest working people on the internet Brad.
- Say no more Bob.
- Yep. And so we provide videos on stay healthy,
fit, pain free
and we'd love to have you come aboard.
- Yep. Push that button.
- All right.
The little thing, little thing about posture Brad, is
that sitting shapes your posture for standing
and everything else.
- Sure.
- And we have become a sitting society.
- Right.
- And so you really need to correct
your posture with sitting.
- With the advent
of the computer 30 years old becoming prevalent
it's taken over.
- Let's talk about the computer.
First off,
you wanna make sure the screen is gonna be up high enough
that it almost over the top of the screen
is with the top of the head?
- Yep.
- So your eyes are visioning right
into the middle of the screen.
If the screen is low, what am I gonna do Brad?
- Your, your everything follows.
- Yeah. I'm gonna low.
I'm gonna be down like this, watching the screen.
And the other thing is, if my arms are up like this
you tend to start going like this too. You fatigue.
So your, your keyboard needs to be down here.
- Right?
- Almost like your arms are a little, the
the forearms are even a little bit below level.
A lot of times are good.
- I, I gotta bring this point up because this is
what's happening to me.
I've got my keyboard down.
I got my screen up and I'm getting pain in my
back and in my neck and I, I couldn't figure it out.
And I realize with my cheaters, I wear cheater glasses.
- That's the problem.
- I have to get my head so that it focuses properly.
- Yeah.
- So I've gotta get new glasses.
I gotta get a different magnification so I can
sit up and read it easily.
- That's exactly right.
- It's kinda one of those hidden things.
If you're 45 or over and you start getting cheaters.
- Yep. And the other thing is if you have a laptop, right.
Real problem, because the laptop's gonna be here
your keyboards right here, we really recommend
if you're gonna have a laptop, you know
put it up on a stand and then have a separate keyboard.
- That's I've got a laptop.
I've got a, my laptop's on a six inch box for $20.
I paid for a cordless keyboard
and mouse that I set down and they work wonderful.
- So is that where you say it?
We're saying we eat our own breakfast. I mean
the food that we make, isn't there some type of
saying like that.
- We eat something. Yeah.
- All right.
- Cereals
- So you wanna make sure the other thing with
with posture Brad, is that, you know
quite often you do wanna use some type
of lumbar roll or some type of support.
You can take a roll towel.
There's a towel right over there, Brad.
- Oh, I knew we had it.
- So a lot of people, you know, to prevent slouching
what's nice is just to get a roll towel.
Now you can buy a lumbar support too, but I'd start off
by just rolling up a towel to see how you like it.
- Exactly.
- And a lot of times I like it a little bit
lower even, and you know
right up against almost what we call the sacrum Brad.
- Belt line a little bit lower.
- Yeah. And that just locks my back in
and gives me a good posture.
- Yeah that looks right there
Can move that arm forward?
- Yeah
- There we go.
- And it prevents me from slouching like this.
- Yeah
It's a good reminder, especially in the car too.
Cause a lot of us drive a long ways now.
- Sure.
- Brad
So you need to make sure
that your posture is being corrected in there too.
You just wanted to do that. Didn't you?
- You could take it.
- You've been waiting for that.
So
All right let's talk about standing posture, Brad.
- Okay.
- A lot of times you've been sitting all day and a lot
of times Lonnie's gonna have to slowly get up here.
- Yeah.
- So a lot of times what we see is people get, you know
they're trying to find stability Brad.
So what they do is they lock, they lock everything.
So they lock their knees.
- Lock their knee joints
- They lock their hips
by, by letting they go into full extension like this.
- Right. You have to get that sway back
- And look what
and they people think that this back is really rounded out.
And actually everything's kind of flattened out here.
- Right.
- Then that's another story for another time.
But what you wanna do to correct standing postures one
make sure you don't lock your knees.
So you're gonna have a slight bend
to 'em and you wanna do a staggered stance.
You just wanna have one foot slightly in front of the other.
- Sure.
And you're gonna kinda rock back on the
on the one foot and then lean forward.
So you're a little bit leaning forward.
As soon as you lean forward
that straightens out your posture, Brad
especially if your chin, you know, chin tuck
- Right.
- Like this. - Right. - So
- And this is something you actually, if you've
got bad posture, you're not gonna correct it
doing this once.
- Right.
- You need to work on this day after day
and you'll find the difference in how your muscles work
and things will probably feel better in your joints
and your muscles.
- If things have tightened up on you, Brad.
That's when it's gonna come
to these points where you need to start doing some
of these stretches and stuff like that.
- Sure.
And one
of the ones that we really like doing is the foam roller.
- Oh yeah.
I'm gonna take my, my shoulder thing off
- Yeah. - Because it was covering
- Which one do you want to use?
Oh you that one
- I like the blue one Bob.
Bob I'm stuck. Can you help me here?
- Oh boy.
- Oh geez.
Thank you.
All right.
- The foam roller outstanding product.
- Now, if you don't have a foam roller, you could, you know
you could roll just on a don't.
We have one of that big ones Brad.
- The big towel it's right here, Bob.
I tucked it right, right here.
And you get it to be about the same size.
If this starts to give you some good relief
this is gonna feel a lot better
- Right.
- I guarantee you that.
- Foam roller is a great to have anyway.
- Yep.
- So, and this is one from OPTP OPTP.
The same place that sells these
- Right? Yep.
- So
- Okay, so we're gonna do a little
- No. Yeah. Just the
- Oh yeah.
- The stretch that way.
- There's a lot of things you can do with a foam roller.
This is just one of many, and it is one of my favorites.
So if you've are inherently tight and you know
if you're really tight, they might be to the point Brad
where your head comes up, even
- Right.
- You might need to use a towel or something to
- They actually make a
- Yeah. They actually make a device that actually fits
around the roller.
- Right. And I do wanna say one thing, Bob
that you don't wanna do a foam roller on your table at home
do it on the carpeted floor.
We're doing it here just so Lonnie can get a better view.
Right, for demonstration purposes.
- Right.
And I actually prefer this, but yeah, again, you may
- I'm talking about some of that is probably so tight.
They can't even get their head down.
- Right.
If you get like this and it hurts to get your head down
get some additional support.
Oh, it's my tie Bob
- So if you're really tight
this is something you should do a couple times a day
and really let it stretch out.
We've had, I have a guy
on Facebook, Brad is having difficulty with this.
Sure. Yeah.
And you know, he, he feels like it's almost too far gone.
Well, this is something that's try.
Right. This is, you wanna just do a good
prolonged stretch here to for posture.
- And if you wanna order one of these for this purpose
make sure you get it's called the low density.
That means it's softer.
It's gonna be much more comfortable
than the higher, the harder ones.
Okay. That's important to know when you
- The other thing I would probably invest in Brad is
to getting some stretch tubing or thera tubing.
What all the names are of exercise, tubing
- Resistance, tubing. Et cetera.
And I keep this, you know
I keep it around a bed post actually.
And I, I, I do these at, you know, at least twice a day.
Yeah. My, my wife does these all the way throughout the day.
She's got one that's hooked up in the window.
Oh really?
Yeah. With one of those door.
- Oh, I see.
Yeah.
- Yeah. And so you just very quickly
Brad's gonna hold it for me.
We, we work
- On low budgets at our house
- Low budget and also
- But they sure works good
- For health.
Yeah. And what you can do is, is you're gonna strengthen.
I just very quickly, I, I go out and do up like this
and I'm squeezing my shoulder blades together.
I'm strengthening those posture muscles.
So
- I'm representing the bed post here.
- Yep. You're the post or you could be, you know
they have the things that'll hook into the door too, Brad
so yeah.
Oh yeah.
So I, I, you can rip off 30 of these Brad is what I do.
And then I do 30 at this level a little bit lower
and then I do 30 this way, palms down
- And you can see what's going on.
You can see the movement here.
That's why we have the support
at the shoulder, with the strap
all these work together to achieve the same goal.
- And you know, this takes very little time, Brad, right?
I mean, I mean, you can do that in a minute, almost
maybe a little bit longer.
Right. And, and it it's, it just get puts you
in the right position for the rest of the day.
Yep. So these are some
of the little tips I hope you can make use of
them. And I hope they help sounds
- Like the road runner.
Yeah.
- Beep beep.
Thanks.