♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ On the internet ♪
- Howdy folks, I'm Bob Schrupp, Physical Therapist.
- I'm Brad Heineck, Physical Therapist.
- And together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today Brad, top 10 exercises to help prevent hunchback.
Maybe to even treat hunchback too.
Wouldn't you say?
- Yep, exactly.
And you know, hunchback or that kyphotic, we gotta get this.
- Yeah.
- This pronunciation, right?
Kyphotic posture.
In other words like this and you
you see this more so as people get older
but nowadays I think with a lot of people driving
at their cell phones, slunched over watching TV
- Starting to see on young people.
- Right yeah.
- It's disturbing Brad.
- It is. It really is.
And it's, it's one thing that as a therapist, a teacher
your kid to sit up straight
- Yeah
- at the table, you know
because there's a lot of implications that are
gonna cause problems down the road.
- Oh, there's so many pain issues that arise.
- Right?
- Poor breathing.
- Exactly.
- It's just amazing.
What goes bad when you start going
- shoulder joints don't work as good.
You don't look as good.
You look, you don't look so good.
And as an older person, if they're like that from genetic
or just an aging process, it's one of those things that
as you go forward, your balance will become less effective.
And your at risk for fall becomes much higher when
you're like this.
And you know, these people are
unable to God bless them to straighten up, right.
Because of things outta their
- it's gotten too far along.
- Right.
- And you know, I always like Brad
you always showed this one too, where you bend forward
like this and show how high your shoulder goes.
- Right.
- It only goes this high, cuz it
it it's limiting your shoulder movement.
And instead of going all the way up,
- Right.
- So it affects the whole chain.
- Yeah.
- So how are we gonna correct this Bob?
- Let's start off.
- First thing we need to do is work
on some stretches to gain that available range
of motion to open those shoulders up so you can breathe
do all the things you need to
in a much more pain free and functional manner.
Okay. So the first one is we're gonna start at the neck.
- Okay?
- Okay.
Why don't you have a seat, Bob?
- Sure.
- We'll do chin checks first.
Good posture as tall as you're able to get it.
If you do have some, some tightening in your back
you're gonna get up as tall as you can.
If you're normal, you're gonna get right back up
shoulders back and do the chin tuck.
Okay. We've done this many, many times
and we're gonna do it many times
in the future because we feel so strongly
- Yeah.
- about this.
- Don't be dipping down like this and don't be dipping
up like this, go straight, back, back the car up.
- Right? Exactly.
Now, if you are one of those people that your back is
to the point where you, you're not able to straighten up
because of your, your thoracic spine is already contracted.
Let gravity do some work for you.
Can you move on Bob?
- Sure.
- You can do this on a carpeted floor works well.
A firm bed is okay, depending on, on your level
but you're gonna lay here
and you've seen this Bob as therapist
you lay people down and they're so tight
and contracted and their spine, their head cannot touch.
- Yeah.
- the table sometimes.
And then as you know, we will work with that manually.
- Sometimes you can even put a towel there and do
chin tuck that way, Brad.
- Yeah, there you go.
- I wasn't sure if you were heading that way or not.
- Yep. That's a good idea.
Chin, in like this.
- Yeah.
- In like this and as you stretch out more and more
you can remove the towels so you can get back
- Get back down.
- to where the goal is.
- Yeah.
- And repetition wise on all these we're
looking for about 10 repetitions.
Usually not more, unless it's really feeling good
but you can overdo it.
- But now you're even
starting to stretch the shoulders a little bit.
- Yep. So, yep.
Okay. So that's the chin tuck seated
or standing or laying down another way you can do it,
- Brad before we go any further, by the way
just real quickly of you're new to our channel.
Please take a second to subscribe our subscribe buttons
over here on the left side, somewhere
our left and we upload videos every day
on how honesty healthy fit and pain free.
- Exactly.
- Got my commercial in Brad.
- Say no more.
- Alright. Where are we going now?
- We're going to the wall, Bob.
- Alright.
- Can you, can you get me over here, Lonnie?
- Right on the wall.
- Yep. So you gotta take your sacrum right there and
that's gonna go up against the wall and then
your shoulders up against the wall.
And if you have enough range of motion
you're gonna bring your head up against the wall.
Now this commonly with people in their sixties, seventies
and older are unable to get that, but they can work
on it and you're gonna do the best you can.
You can take your chin and push here a little bit
gently doing your ten repetitions.
And with time, hopefully you can get back to here.
- [Bob] So we even had a video where we measured, how far
your way your head was from the wall.
And, and you wanted to make progress towards that to see
if you could get further and further over time.
- Exactly Bob.
So this is another good one.
And while you're here
you might as well pull your shoulders back
to work on that posture because that's equally gets good
for your shoulders and breathing, et cetera.
[Brad] So what do you say, Bob?
- I've even seen people do this.
Brad, where they put their heads
and then they put their arms up like this.
- [Brad] Sure.
- They do almost like snow angels.
- [Brad] Right.
- Cause it's really a good one to try to keep
keep your shoulders back and
- [Brad] Exactly.
- working this area here.
- [Brad] So over here again, Lonnie.
- Snow angels against the wall.
- Alright. Where are we at now Brad?
- Okay, now we're working these, you know
everyone's at a different level.
Some of these are gonna work well for you.
Some are not. So just pick the ones that work
well, this one's a little bit more advanced.
If you've got a full roller or you want to get one
these work really well, you're not gonna do this on a table.
You're gonna do it on the floor, carpeted floor at home.
If you do it on a hard, a smooth floor
these tend to slip away and it doesn't work very well.
You ever do that, Bob?
- No, I haven't had that.
I haven't on a slippery floor.
- These slip right away.
- I believe I was on the carpet.
- Yeah.
- So
- carpet works really well.
- Yeah.
- And this is can be pretty aggressive.
So I would say this is generally
for a younger crowd or a fit older person, senior person.
And you're just working it back and forth.
- So which one are you Brad?
- I don't know, I, fit (laughing) good question.
- Alright.
- Don't stress me out, Bob.
- [Bob] Okay.
- I'm like a donkey on the edge.
I just might flip.
Okay. This is a real nice one to do this One's comfortable
particularly if you get the foam roller
that's a little soft, the lower density one.
This is really fun. Oh, easy one to do.
Cause you just
- Yeah.
- [Bob] relax and let things stretch out.
A good one to do at the end of the day.
Maybe even at the start of the day.
- Right.
- And they, they do make a half roller here
that you could
- [Bob] Actually fits on top.
- put a pillow puts top there.
- [Bob] Yeah.
- Or you could put a little pillow there.
If you're not comfortable, you don't have
the flexibility to bring your head all the way back.
- [Bob] Cause you would like to work
to the point where your head does get back there.
- Yeah. So you feel comfortable
like this and just let gravity take over.
- So you, if you do this on the ball too, Brad.
- Yep. This, this is if you're comfortable
on the ball, it's really, I'm gonna do it on the
can you go down to the floor, Lonnie?
- [Lonnie] Alright.
- This ball really should have a little more air in it
but there's a personal preference.
It's not bad this way for me.
And then you just lay like this.
- [Bob] Brad made that look easy by the way.
That was not.
- Yeah.
- [Bob] That's not the easiest way to do it.
I mean, I mean, I, I have trouble doing that.
I've done this, but I just rolling down like that.
Yeah. It would've helped to hold on something.
- Right. For someone who hasn't done before the ball
a chair here and something or something to hold
on on both sides
- [Bob] Yeah.
- and then roll down like this.
And then your neck is gonna get really tired
if you hold it like this.
So if you roll yourself down, so your head can rest.
Now I'm completely relaxed.
And I'm just gonna work back
and forth like this Bob's right.
This is something that if you're never worked down the ball
- [Bob] It's a lot scarier than you think.
- Yeah. Once you get used to it, it's you're golden.
- So now that we've done the stretching, Brad
now we wanna go into the strengthening phase.
- Right? Because you get stretched out like this.
We need something to hold it there.
- Right.
- So we need muscles to tighten up.
So we're gonna show you some ways to maintain
and strengthen.
- Should we do the stretch band first?
- Yep.
- So this is stretch tubing or stretch band with the handle.
So you'd attach it somehow.
Sometimes they come with door anchors.
- Right. You can put it on a door knob.
They'll show you when you buy these,
- Yeah.
- you have pictures of
of how you can do it Bob
- around something.
- Yep. Bob's gonna be my anchor
and we're just gonna pull like this.
But watch what happens to my shoulders.
I'm getting kind of get at an angle.
I'm gonna pull and bring my shoulder blades back.
- You squeezing your shoulder blades together.
- It's like, you're gonna go
like this and stick that chest out.
Be strong leg bull.
You can think.
But this is really good posture
and work on those trap muscles right back.
- We just go up a little bit too, right then.
- Yep. Yeah, you can do 'em down here, there, here
- and up there up here.
- It really depends on how your shoulders tolerate it.
- Yep.
- I, I like to do the one down here a lot
of times or in here this
- It takes amount, yeah.
- I have a harder time doing.
I think Bob likes to do 'em
- I do all of them, yep.
So, alright, then we're back to the ball again.
Aren't we Brad?
- Well then you got reverse flies.
If you are a ball person, you like the ball
you can continue to use it for this and you simply lay
on it here and you're gonna do reverse flies.
In other words, up like this squeezing, can you
show Bob where their shoulder blades are coming back?
- [Bob] Yeah, they're coming right together here.
- Right there.
- [Bob] They're coming together.
- And this, you can, you can do 'em like this.
So you get different.
- [Bob] You can make like a field goal.
You can make a "Y".
Like, yeah, that was a reverse
"Y" I was talking about the "Y" this way, Brad.
- Oh, the "Y" yeah.
- [Bob] The "Y" that way.
- Y M C A you know?
- [Bob] Yep.
- You can go straight out.
- [Bob] Yeah.
- If you, if you're a strong person
you can take some dumbbells, you know, one or two pounds.
It's amazing.
It doesn't take very much weight.
- [Bob] Yeah. You can take a couple soup cans.
- Sure. You bet.
- [Bob] I'd be surprised.
I, but even this works a dozen of Brad.
- I don't even think you need weights.
- [Bob] Yeah.
- Cause we're working posture.
We're not trying to bulk up.
We're just trying to work posture muscles
and then you can do it down in here and this direction.
And if you do 10 up here
10 here and 10 down here, you're gonna be tired.
I don't care how, how in shape you are.
- [Bob] Exactly. And you also can do this prone on the
bench.
- Oh yeah. You don't need,
- Yeah. Just lay down.
It's probably not gonna work very well on a bed.
It's gonna be too soft unless you get a really firm bed
but you can do the same thing actually.
Let's see.
- [Bob] You can do without it.
- Yeah. Let's take the pillow out.
Sometimes I just take a towel roll
and put my forehead there like this and again, same things.
Now this should really go sound clear
with my mic cuz I got it all bundled up in there.
- [Bob] Yeah.
- Here, 10 here.
And you may have problem particular if you have shoulder
problems this might be too aggressive, but you can do it.
Okay.
- [Bob] All done,
- If it does bother your shoulders,
- [Bob] Let's show number 10, Brad, the one against the
wall.
- Oh this was a fun one. This is good for balance
and for overall posture, if you put your left hand
on the wall, the right hand is gonna point up opposite leg
left leg is gonna go back
and we're gonna arch back like this.
If you good balance, you can go
to one finger and it's gonna work the balance more.
Or you can do it without using the wall.
And I'm gonna do the opposite side
so that you can see it a little bit better.
Okay. So it's left arm
up and back with the right leg extending.
- Great functional one.
- Boy. I can feel the muscles from here to here.
- You can even do chin tuck with those couldn't you Brad?
- Sure. You bet. Oh, combine.
This would be efficient.
- Alright, thanks Brad.
Thanks. Thanks for all those.
And thanks for watching folks.
- Stay tall.