♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
(Claps)
- Hi folks I'm Bob Schrupp
physical therapist.
- Brad Heineck physical therapist
- And we are the most famous physical therapist
on the internet
- In our opinion of course Bob
- Today the title of our program is
Osteoporosis we have three important
excercises, really categories
that you should do everyday
and does it involve any equipment?
- No
- So nobody has any excuses
- Right
- That's what we are trying to take away
- You can do this at home.
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- Say no more Bob
- Osteoporosis, this is fairly prevalent Brad
- Oh yes, particularly with older people
- Right
- Next we'll be at the same height here
- Yeah no kidding I'll feel better now
- So women lose up to 38% of their peak bone mass
on average as they age
- By what age, like sixties?
- Seventies, sixties, seventies, eighties
- Okay somewhere in there
- Men lose up to 23% so
- More prevalent than women
That has to do with hormonal things
- Uh uh, right 44 million Americans
55% of the 50 year olds and older
All right, obviously you want
calcium, vitamin D, you gotta check with your dr
on all that, but exercise now the big
thing that Brad and I learned along time ago
as students is about Wolf's law.
- Wolf's
- Yeah
- Let's tell them what it is
- All right so it must've been a Doctor Wolf
but uh, basically the more stress you put on a bone
the more it reacts and it becomes more dense
and even thicker
- Right, so the body reacts and adjusts
according to the stress put on it
if you're a little more active the bones
get a little more dense, little bit stronger
so we have to do that accordingly
- Right so actually the Tribicle
remember that the little
- Oh yeah
- Remember that the little cavernous
kind of spot like a lattis work
that actually becomes thicker
- Of the bone
- Yeah so anyway we don't need to get into that
- No (mumbles)
- Lets talk about the three categories
so these are the things that tend to help a lot,
obviously weight bearing, any weight bearing activity
but they even take it a little further now
say if you can do some jumping
- A little impact
- A little impact, now obviously I'm
gonna say it now and I'm gonna say it later
again, you've got to be safe, safety first
if you're not able to jump or you're not
maybe your bones won't even tolerate jumping
right now, don't do it.
- That's higher level people,
you know someone that could probably
actually jog
- Right
- Safely, you're not gonna jump
off the back of a pickup truck by any means
- No no, and these are going to be pretty mild
as far as jumping you can do pretty low impact
but we do want to keep that in mind.
All right so weight bearing number two posture.
Posture is really important because as you
over time I'm gonna show you on the spine here.
What you see with a lot of elderly people
I see a lot of women, is almost that hunch back posture
Brad, where they end up going and the bones are
shaped like this
- All right so this kind of thing
- That rounded up especially hump back up in here
So what can be happening with that overtime is
and we're gonna have to apologize
we're missing our vertebrae
- Yeah our model vertebrae so we're gonna
- So these pretend this is a bone from your back
this is a bone from your back
now normally you bend forward and there's no problem
but if you have some osteoporosis
you can actually get a compression fracture
in the vertebrae or the bones
- Go ahead Bob
- And what happens is it actually kind of
squeezes down on the front like this
and now you're in the permanent rounded
out posture that permanent hump
it it it squeezes down and this does not recover
- That's from forward
- Right
- Posture, that posture that we just demonstrated
these bones actually they kinda crush
and they get cracks in them they don't fall apart
it is painful
- Right it's painful and it could take
awhile to recover but so ideally
you avoid this position at all times really
with lifting, standing you don't want to be
flexed forward like this so
exercises we're gonna show you are
going to have a posture component to it
- Right right
- Most of them uh, so the third thing is
you want to add some strengthening into your day
because any stress on the muscles will put stress
on the bones which will help thicken them up
- Right so we got seven exercises some have impact
some have strengthening and some have both
strengthening as three as posture is
also a component, you'll see
- Yup, so lets start with number one.
Number one you want to squeeze the shoulder blades
together into good posture,
and while you're doing that,
you're gonna do some jumping jacks
jumping jacks are great
they're just a great exercise
to get a little cardio going
you're getting some weight bearing through the legs
and uh I like to do about, I do these as a warm up Brad.
- Yep, this is a good way to warm up
if you have sore shoulders and you can't
reach all the way over your head
that's okay you can just do miniature motions
with your arms.
- Recall, again you want to stay in good posture
while you're doing this, it's a great time
to work on your scapular posture
Alright the next one is posture squats
now Brad do you mind throwing me a boya stick there
- Nope you bet
- The thing I want with this is you don't need
one of these, but if you want to know
whether or not your spine is straight
you might take a broomstick or a boya stick
and do this before you actually do these
on a regular basis.
So what we're trying to do here
when you do posture squats
you're actually trying to keep the body in alignment
so you want three points of contact
if you took like a broomstick or yard stick
wanna show where the three points are Brad.
- Right here at the belt line or the butt the sacrum
between the shoulder blades and the head
- So you're going to be doing squats
like this, now you can do some with a yard stick
or with a broomstick but eventually
I think it's great to do these
where you actually bring the arms up
again if you have good shoulders,
and you bring up and you're squeezing your body
it's a good posture here
legs are starting wide apart
and it's great to have a chair there
so that in case you lose your balance
or whatever you can just sit down
but you're gonna squat down
now I can't go down that far
and you don't need to
you just need to work on posture
and getting some weight bearing
- Right here
- And some strengthening.
- This back as he has an arch is what we're trying
to achieve so yeah the chairs important
if you have balance problems or for your weaker
you know be safe so that you don't fall.
- Yeah and I prefer that your knees don't
go in or out if you're worried about your knees
and also I don't them to go do you want to show this Brad
- Sure
- I try to keep them behind the front of the foot
if you're to drop a plum line
- Yup so here, you can show the wrong way
- Yup
- There you go yup
- All right so moving on posture squats jumping jacks
how many would you say Brad for that
- I don't know, fifteen to twenty
it depends on your condition
- And posture squats I like to a good ten
that's really great to do
again we don't want this to take too long Brad
'cause we want people to do it a lot
- Right
- So alright number three is just jogging in place.
So and again you can go really low impact
like this
- Yep just whatever you're comfortable with
- Hold on to the back of a chair if you want to
- Right hold something
- If you have decent balance you can even
work on posture while your doing this,
so you're gonna go up to the Y
T what is this reverse Y Brad?
- Well yeah, you can call it that
upside down V
- It's not the YMCA sorry
it's gonna be the Y, T, down yep
and these are just works all
the posture muscles of the back
- And if you wanna get more aggressive
you can but it's not necessary by any means
you're getting a little impact
and that's important
- Why is Mike smiling, I don't what (laughs)
He said we look goofy
- Well why not
- Okay number four, uh we want to start
getting some weight bearing through the arms
we can't ignore those
so we can do either floor push ups
or we can do doorway push ups
I like doorway push-ups
Brad if you're not that strong because
you can as opposed to if you do on the wall
Mike you following me?
You do the wall your head can hit the wall
(laughs) You see what I'm saying
but if you do a doorway or a corner
look I'll do that, you can actually
go forward and dip down a little but
and get some stretching onto the pectoralis
and really work the pectoralis
- And these should all be comfortable
make sure you have healthy shoulders
you know you can do them on a counter top
like this as well and you know if you're strong
and you can get down do an actual the regular pushup
that's great
- Yeah and you can start if you just started some of these
you can go ahead and just do knee push-ups
to start off with, and then you can progress to the
regular push-ups and we have a whole video
on how to do push-ups correctly.
I have to do these every so often Brad
so I can see how bad my posture is.
- Yeah you're getting much better Bob.
- I'm working on it but um,
- Yeah so, ten of all these is a good way to start
you can do more or less
- Yeah again depending your challenges and
what your abilities are. Number six
uh or number five Why don't you do these Brad
wall sits and angels.
- Sure
- So real simple one you're getting some weight bearing
- Can you see oh wait, we've got this in the way Bob
- We got paraphenalia in the way
- Oh yeah,so just, so your butts up against the wall
the shoulders, go down bring your knees out wide
so your feet have a good base
shoulders head touching and then
we're going up and down like this
- So your legs are working constantly
the whole time you're getting some strengthening
and in the meantime you're working
on your posture in the upper extremities so
- And you can go up and down ten times
by that time you're probably going to feel your
quadracepts starting to get fatigued and burn a little bit
uh you know if it's a new one for you take your time
with it and see how it feels and
work towards that ten reps
- Next one we're gonna go one that actually
just focuses on the calf and feet a little bit so
you're gonna start with double toll raises
it wouldn't be toll raises actually heel raises
double heel raises and then as you progress
we'll go to single heel raises heel raises
I've got to get it right Brad
- You get the heels of the ground
- You want to make sure you do both sides
these tend to be fairly strong muscles
um, you might be able to progress
up to 20 if you'd like to do it
- Right
- Typically I find people over 60 years old
that's one muscle group that starts to lose it's strength
- It does and it affects your balance
- Exactly right Bob.
- So great one to throw in there
toll raises is a great on to do throughout the day Brad
cause its um a great one to work on the strength
but also prove your balance and uh
you can be talking to people you can be
go ahead and just be popping a few of these off.
- I can see in the store talking to someone
doing those heel raises it could be a fad coming out
- That's right we're gonna make it a trend
Alright number seven final one is just
standing hip abduction again I want you to have
really good posture if you can use
why you can use the boya stick here Brad
I'll hang onto this you can hang onto the back of a chair
or a couch or something and just keep really good posture
and you don't want to dip down like this
you're keeping your trunk straight and you're gonna
go out to the side keeping your toe pointed straight forward
again a good ten on each leg is really good
and this is gonna help your balance too
in addition to helping your weight bearing and get some
weight through that hip and such.
So, once you get these down they won't take that long
you'll be able to knock them off in five ten minutes
- Right
- And get on with your day
- You know if you want to repeat it just fast forward
through the first part of the video and
get to the exercises and it all works out.
- Yeah I wish they could figure out a way
to take your voice out of there
(laughs)
- I don't know why I'm saying that but uh
alright thanks everybody for watching that
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