♪ Bob and Brad, ♪
♪ the two most famous ♪
♪ physical therapists on the internet. ♪
- Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we have the most famous
physical therapist on the internet.
- In our opinion, of course, Bob.
- Brad, we've already did a video
on just lumbar stabilization exercises.
- Sure.
- Now these are a little more advanced.
The ones we just showed
and I'll link up to that in a few minutes
but those were with you laying on your back.
- Sure.
- And now these are gonna be on your stomach
and then progressing to even on your knees
and even standing.
- All right, so it's gonna focus more on
the muscles on the back side, right?
- Right.
The whole thing, while you're doing these Brad,
is you want to keep the spine in a neutral position.
- Sure.
- You don't want to be bent too far this way
or too far this way.
So on the human...
You want me to move?
- Sure.
- You wanna show Brad?
- Okay.
So if I'm over arched, hyperly--
- Hyper lordotic, yeah.
- Hyper lordotic is here.
And if I'm the opposite direction,
have that flat back it's here.
We want to get right into neutral position.
So I can shift my pelvis either direction
and then put myself right in the middle
and lock it up so to speak.
You think that you have a cast or a brace on your back,
so you cannot move that
but you're gonna do it with your muscles instead.
- And you know what?
I'll link to the other video right here
because we went over that in that one,
a little more detail and showing you how to do that.
- Right.
- I don't think we need to spend a time
on this one to do that again.
All right.
Let's go ahead, let's get rid of this
and we're gonna go ahead and start off with supine.
Let's grab a pillow
- Bob we're, come back here, here.
- Oh, yeah, yeah, yeah.
All right, let's start off.
Do you want do and I talk?
Or do you want to, you wanna go ahead and do it?
- Yeah, yeah, I'll do it Bob.
I'll do the work on this one.
- Okay.
- Oh, probably.
I won't fall asleep that's for sure.
- Now the first one really isn't that hard.
This is just single arm, Brad.
- Yep.
- So you're just starting to warm up here a little bit.
So he is just gonna go ahead and lift up one of his arms.
Yep, and you're starting to get
a little bit of strengthening.
And then you can go ahead and lift up one of the legs Brad.
Good.
- So we're gonna, not like this.
- Yep.
- Straight leg.
- Yep, going like 10 times.
- One, one thing nice about this, Bob,
it's also gonna be, do wonders for your posture.
- Yep.
All right, now we're gonna progress to
single arm and single leg.
Opposite arm, opposite leg.
- Okay, so my right arm's going up.
I like to do it thumb up, and my left leg goes up
and you can tell by the sound of my voice,
I'm straining a little bit more 'cause this is not easy,
much harder than it looks.
- Okay, why don't you show the other one Brad then.
- Oh yeah, otherwise you walk in circles
if you don't do both sides.
- All right. (giggling)
Now it gets a little more difficult.
Now he's gonna do double arms.
This is the Superman, right Brad?
- Yeah.
So up like this. - Superman!
- I think who Tom Sawyer'd me into doing this Bob.
(Bob laughing)
- Our audience probably
doesn't even know what that means Brad.
Okay, now do double legs.
Can you do this or not?
- Oh yeah.
- Okay.
- I gotta concentrate.
And on this one, you don't even have to
get your legs up in the air very far.
- Very high.
- Those muscles right now are working quite hard.
- They're kicking up right away, aren't they?
- Yep, mhm.
- All right Brad, now, do you wanna do the
piece de resistance?
Go ahead and do double arms and double legs.
- Oh, this is a challenging one.
- This gonna be okay on your back?
- Yep, I'm just not gonna go so high.
- Okay. I can feel it right there
and I'm not gonna go any higher 'cause that's all I need.
- Yep, just as soon as you lift that arm off
and that legs off then you've got the resistance.
- Again, when your arms are up like this
it really makes it advanced.
- All right, Brad, I'll take over now.
- Okay.
- Since you've done some work.
(giggling)
very little but all right.
- Wow, it feels good to get up.
- So now we're gonna go into the quadratus position here.
- "Hands and knees" they call it.
- So these are a little bit more difficult.
- Sure.
- So we're gonna go ahead and do single arm on this.
- I better get outta your way, Bob
- Keeping, you know, I'd like to keep the head kind of
in this good posture too, by the way.
And again, I'm trying to keep the back,
I'm not, you know, hyper lordotic,
and I'm not rounded out like this.
I'm right in the center.
- That neutral position.
- Yep.
So we're gonna do each arm, you know, we can do it 10 times
and now we're gonna go ahead and do single leg.
- Right out here.
Trying to get that leg nice and straight.
- Brad's back there, I could karate kick him.
- Ooh.
Yeah, I got, I'll have my mouthpiece.
- Yeah. (both giggling)
All right.
The other leg.
Okay?
- And notice how he brings out, holds it just for a second
and brings that back down, is just not whipping it out
and kicking it wildly.
- Now with all these Brad,
you're not gonna wanna fire up your back pain with this, so.
- Exactly.
- You wanna make sure that
you're not increasing things and so forth.
- This is after the pain part is gone,
you're going back to the strengthening aspect.
- Did we ask people to subscribe yet Brad?
- Well, I don't think so,
but there's a little red button right over here.
We'd really appreciate it.
- I'll point to it.
(laughing) - There you go.
Like a pointer dog.
Yep, and we'll give you a video every day that's gonna have-
- Every day we upload a video.
- Yep. - And it's on how to
stay healthy and fit and pain free,
so it's worth your time.
- You just wanted to do that so you could get a break.
- Yeah, that's right, gave myself a little break.
Okay, now we're gonna do single arm, single leg,
opposite arm, opposite leg, okay?
So kind of a pointer dog, right Brad?
- Exactly.
- Nice and straight here, here.
This is much harder than it looks.
- I have more trouble on this side than the other side.
I don't know why. - Yeah, I see that.
- Isn't that interesting? - He's doing a nice job
of keeping his back in neutral.
There you go, really stabilizing that.
Bob does a lot of weight lifting and core work like this
don't you Bob?
- Oh, yep.
I don't do this one in particular,
but I do enough stuff that it helps
when I do have to do it, so.
- You can't do everything, can you?
- Right.
All right, now we're gonna go ahead
and get up into the standing position Brad.
By the way, as a joke,
you could do double arm and double leg in that position.
(laughing) - We forgot to do that.
That's right.
We could be in Las Vegas if we were doing that.
- That's right.
All right, now in this position here again,
you're working on, this is where you're trying to
translate this into real life.
- Right.
- When you're actually doing things.
- So these exercises here, you don't
live like that. - Yeah, this is the stuff.
Right. - You're up on your feet.
- So now that you're starting to feel
like that core's a little stronger,
you can keep your back in that neutral position
while you're doing things.
And one of the things you wanna be able to do this
while you're doing a forward lunge.
- Sure.
- So you know, I'm keeping my back straight
I'm lunging forward here,
and then I'm dipping down like this
and this kinda gets close to something more functional.
Like if you're gonna lift something off the floor Brad.
- Sure, exactly.
- So, and I could do the other side.
- You might need a table for a little balance
or hold onto a cane depending.
- Yeah, it's difficult to do to start off with.
- Go ahead, grab our pipe, our power pipe.
- So I mean, 'cause it's, a lot of people for one thing,
well Brad, why don't you show me doing it wrong first?
- Yep.
- A lot of people will do this
and they go like this too far forward like this.
- The knee should not go past that.
- Yep, you want to just go dip down like this.
- Yep.
- And that's where you might need something
to help balance you a little bit.
- Exactly.
You can vary the intensity
by shifting the back foot farther back,
makes it a little more aggressive.
- Because, and again,
I'm gonna show you how this translates right Brad,
into a lift actually.
Sometimes when we go down like this
and this is a great way to lift.
Look how straight up my back is the whole time.
- Yep, right here.
Look at that, plum line there.
- Yeah, as opposed to doing this.
You know, rounded out and going back.
You can also do a reverse lunges, Brad,
where you actually go back like this and then down.
- Sure.
- And reverse back and down again.
Keeping my core strong the whole time.
- Right.
- Keeping my back, you know,
in that neutral position the whole time.
- This will get your legs tired as well.
- Yeah, I'm breathing a little bit.
- Yeah, you wanna think about the core
while you're doing this,
'cause that's what the whole purpose of this exercise is.
- Okay, let's go to a couple planks Brad.
- Sure. - Why not?
- Should we walk the plank?
- Yeah. (giggling)
- Just kidding, I watched one of those movies the other day.
- All right, well I'm gonna go ahead and show you
just some basic planks.
The one where there's no movement to start off with
and then we'll show you a couple advanced ones, Brad.
- Sure.
- So the basic one here is, you know,
you're just holding it like this.
And this one is one that a lot of people know.
- Keep that body nice and straight.
Everything in here is nice and strong
and just visualize yourself in that real strong position.
- Can you see me shaking a little bit, Brad?
- Yeah. (laughing)
Hold it for another minute, Bob.
- Okay, then there's also the side plank.
We're gonna go up like this, Brad.
- Now this is pretty aggressive.
Particularly if you're recovering from a back injury.
Do not do these if they create any back pain.
- Right.
All right, now I'm gonna show you
some more difficult ones, Brad.
- Sure.
- And these could be hard on your back
so, I want you to be very careful if they are.
- Right, right.
- So now you're gonna be like this
and you're actually gonna reach up like this, Brad.
- Yeah, so you're putting a rotation component along.
- But this really works the abdominal and core.
- Yep.
- And lumbar stabilization.
- You can tell when we're grunting on these,
we're working. - Yep,
and obviously I can go the other way too.
- Yeah, this is, I dunno, this is your good side
or your bad side for the viewer's point of view, you know?
- Okay.
I'm not done yet.
- Oh! - I was gonna show another.
- You are ambitious today, Bob.
- Okay, this is again,
one that you say actually bothers you so,
and Brad has a Spinal Osteosis
so, this one right here, you said?
- All of these, all of these planks do.
- Oh, they do?
- I've tried 'em and they, I get sore for a few days.
I just don't do 'em, I do other options.
- Yeah, if it's making you sore, it's not worth it.
- Right.
- So, but this is one.
This works really the obliques pretty well.
But you start getting a little.
And there's people, I think that even if they have back pain
could do this one Brad, you know, later on.
- Yeah, be cautious with it - Depending on
which one, you know,
type of back pain you have.
- Yep.
- So again, I'm gonna level it out
and do the other side too.
- Yeah, you want to keep it balanced
so you don't start walking like this.
- All right.
Those are some advanced exercises.
Again, I don't want to, you know,
have you making comments below
that this increased your pain.
So start off real slow, start off with the basic ones
and see how it works.
You got out one of the old hearts Brad.
- Yeah Bob, and this is what, you know
we're going through all these tough exercises.
And even when you work this hard on your back problem
I don't think it's gonna help fix the broken heart.
(paper tearing) - Yeah,
we can fix just about anything except,
- Right, I'll get that - a broken heart.
- I think I can work, just fold it.
There we go.
- There, it's fixed see? - A little origami.
- I think that's gonna work. - Isn't he great?
Thanks.