♪ 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.
- On the internet, of course, Bob.
- Today we're gonna talk about the top 10 tips
for people who stand all day.
This was a request.
- What did I say? - What'd you say?
- I didn't say in our opinion, did I?
(Brad laughs)
In our opinion, of course, Bob.
Are we gonna redo it?
- You're throwing off the flow here, Brad.
- Sorry Bob.
- So top 10 tips for people who stand all day.
This was requested by a barber,
one of our subscribers.
- Right.
- There's also hair dressers, counter workers,
checkout personnel, machine operators.
- Exactly, the list goes on.
- Yeah, so if you're gonna stand all day,
and this can give you problems if you're doing it wrong.
So, we're gonna make sure we go over that.
- Oh yeah.
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- What's today Bob?
- Today we're giving away the Ergonomics Innovations
Donut Cushion. - Right.
- This is great for people who are having tailbone pain,
or sit-bone pain. - Right.
- Or you just have a bony butt,
or you just don't like sitting on it.
(Brad laughs)
- Say no more.
- If you go to bobandbrad.com and go to Giveaways,
the Giveaway section, it's always on there.
It's always on Facebook, too.
- The red one.
- Yes, the red one, there we go.
All right, this is the one, Brad, the first one.
This, actually, I saw a patient, he worked at Subway.
- Okay.
- And he was a young guy, 23 years old.
- Mm-hm.
- And he would stand with his knees locked
like this all day long.
- Little hyper-extension?
- He had hyper-extension.
Yeah his knee went, because he stood like that all the time,
the back of the knee actually stretched out
and he almost went the opposite direction a little bit.
- Right.
And which, some people don't even know they have it.
- A lot people don't know they have it.
Genu recurvatum, isn't it?
- I believe so, Bob,
now we're getting into Latin history.
- Anyway, so, all I had him do is
I had him stop doing that. - Yep.
- And his pain went away.
- So at work instead of,
he was aware of his posture. - Right.
- You had him flex his knees slightly.
- A lot of times what helps is if you flex your knees,
is you actually try to lean forward a little bit.
Like, one, if you straddle your legs.
- So, there, to there.
- Put one a little bit further ahead than the other.
And just bring your upper chest forward a little bit.
- Oh yeah.
- That stops you from locking your knees, generally.
- Actually forces you to bend your knees
to maintain your upright balance.
- So, you might think this looks ridiculous,
but it looks actually good.
- Right.
- You're actually getting good postures.
- All right, number two.
You kind of showed me this one, Brad.
Just stretching on a chair.
- Yeah this is one of my favorite stretches
for my hips and my low back.
And I'll find a chair like this,
or something a little higher,
that's very solid, of course.
And I'll just simply stretch in like this,
particularly on my right side,
'cause that's the side if I have,
if I stand a lot, it's my right hip
and my right leg that will hurt.
- And what this is doing is,
it's actually, you know you have the joints in your back
that are all kind of jamming together when you stand.
- Yep. - That gaps them.
And it also gaps the hip a little bit, too.
- Right, a little bit, SI issue with me.
- Oh sure.
- And I believe that's what's part of my issue.
You'll know it's the right thing to do
'cause it's gonna feel like, a good stretch.
- Yeah you're gonna like, what a nice stretch.
- Yeah, exactly.
- Yeah I start doing it at track meets.
- Sure.
- Like you just were at one,
but when I used to go to track meets,
I'd like, God that's a good idea Brad.
So chalk one up for Brad.
- There you go.
- All right, another one is,
extension stretch into the counter.
This is one we have patients do sometimes,
especially those with herniated disks
and stuff like that.
So, especially if you're doing a lot of,
if you're kinda bent forward a little bit,
you're getting pressure on the sacrum,
and you're going into extension.
It works well for Brad,
it doesn't work for me, I'm too tall.
- Right.
- But it hits him right about the right spot.
- If it's just below the belt line,
it usually feels good.
And if I go down on this a little bit, there we go.
And you'll know, you can just work with that,
stretch backwards, and get that pressure.
And it should just feel like, oh that's a relief.
If it doesn't, you want to go to the next one.
- Right, and that's the whole idea between these hints
is that we're giving you a lot of them,
find the ones that work for you, use those,
discard the rest. - Right.
- All right, next one, traction between two chairs.
- Ah.
- Real simple to do.
You just find two steady chairs, or a counter and a chair,
just to give your back some relief.
How are we doing with this, is this okay?
So I'm just gonna lean forward like this.
And I'm taking stress through my arms
and I'm kind of like, I'm still on my toes.
- Right.
- You can lift up like this. - Right.
- But this is the most comfortable,
to just keep a little contact with the ground.
- And it's one of those things,
you work with it a little bit,
and, it's nice to have it so your elbows can lock
straight out, takes a lot less arm strength that way.
But you just have to work with that.
And usually hang maybe 10, 20, maybe 30 seconds.
- Yeah, it doesn't take much,
you know what I mean, just to get some relief
from the stress.
The next one, I'm sorry, we don't have a sample but,
it's pretty self-explanatory.
Put in a cushion in your shoes,
or put in a cushion, a mat on the floor.
- Right.
- And you used to work with a lot of factory workers.
- In an industry, if you're at a lathe or a CNC machine,
you're standing there, removing parts in and out.
It's amazing what little cushion will do
versus standing on the concrete floor.
Or you could simply just put a sorbothane,
or a cushion in your shoe, the whole length of the shoe,
not just in the heel,
but you want the whole length of the shoe.
And you can find those at any store, or online.
- Yeah, it doesn't have to be anything fancy.
- No.
- Or anything custom-made. - Right.
- Just to get something in there.
- Usually about 10 or $20, you'll find a good one.
- Sure.
- Next one, we used to teach this one
in our back class all the time.
- So when you're working at the sink,
we teach patients to open the cupboard door,
and put one foot up in there.
One, it allowed you to get closer to the sink,
and two, it's that same thing,
it takes a little stress off the back
for a short period of time.
And you can do it with the stool, too,
Brad's gonna show that.
- You can see, it flexes the hip and the knee.
And you'll switch, right to left,
every five or ten minutes,
whatever you're comfortable with.
- This is another one I like to do.
Over time when I stand for a while,
I think I get a little rounded out in my mid-back.
So I just take my two fists,
you gotta have a little flexibility to do this.
- Oh, yeah.
- And right there, by back just cracked.
- Oh yeah.
- So you can work it all the way up the spine
here if you got the flexibility.
You're getting up there Brad, aren't ya?
- Oh yeah, oh yeah.
I do have a little tight shoulders, as we know historically,
but yeah, right there, yeah.
- There we go. - Very good, thank you Bob.
- Two fists can be used for that.
Next one is,
and my old fourth grade teacher used to do this.
- Was she old then?
- She was old then, and she's gone now I'm sure.
(Brad laughs)
It's been a long time.
So she'd do heel raises and toe raises.
- Oh yeah.
- She was having trouble with swelling in her feet,
and so she was taught by her doctor.
But this is a great thing to get blood flowing.
- Simple muscle contraction down below the knee
will help move the fluid and the blood upwards.
It's just, it's a good balance thing, too.
- It's a good balance thing.
And the last one kind of falls in that same vein, Brad.
If you're hanging out, you see athletes doing this one.
They're just warming up the legs.
But you can swing forward and back.
And you can also side to side here.
This is just a way to get blood flowing
through the whole leg there. - Sure.
Nice for the hip, too.
- Yep, good for the hip, too.
Don't go too crazy, don't want to pop someone else.
- Right, if you had a hip replacement, you may want to.
- Yeah, you wouldn't want to be doing these.
- Right.
- I don't want to have you do this.
- But the idea is to keep the leg swinging
as relaxed as possible, kind of like a pendulum.
Would that be accurate? - Yeah, exactly.
Be letting it do the work for yourself.
- But 10, 20 of them. - Mm-hm.
All right, well that's 10 right there, Brad.
- We're up to 10?
- Yep, so remember Brad and I can fix just about anything.
- Except for. - A broken heart.
But we're working on it. - There you go.
Say no more.
- Thanks for watching.
- No I said, "Say no more."
- Oh.