♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists on the internet. ♪
(Bob meditating)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Well, Brad Heineck, physical therapist.
- And together we are the
most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show you some really, my favorite,
bed stretches.
Now I'm going to treat this like a buffet.
Or you should treat like a buffet.
- A buffet?
- A buffet, pick out your favorites.
- Oh.
- And use those.
If you don't like any of 'em don't use 'em.
- Right.
- If you like one of 'em, use one of 'em.
- Yeah. And there may be a few of those people
that will use all of them.
- That's right.
- And we are doing our giveaway today, Brad.
- Absolutely. It kind of works with the program.
- Yes. Cause we are giving away a mattress.
- Yes.
- So if you don't have one, like we don't here,
we'll give you a full one.
This is just a sample.
- Right?
- It's a Sleep Ovation mattress.
It's got 700 tiny mattresses in one.
- Oh.
- With the air channels.
- 700. You're right.
- It actually breaks down.
Not as easy.
- Right.
- Because this breaks up the shear forces.
- Exactly. So that foam does not break apart.
It's wonderful.
- Really comfortable. Right?
- Well, I love mine every morning when I wake up.
I don't wanna get outta bed cause I'm a happy camper.
- All right, let's go to work Brad.
Let's talk about a first one.
We're gonna show you six beginner ones first
- Yeah.
- Just about anybody can do, I think.
- Sure.
So these you could do in bed
- Or on the floor.
Actually, if you get on the floor
I recommend it because that in itself is a talent.
- Right?
- I mean as you get older,
- Right, right.
- You know Japan and China, they always get on the floor.
It's us Americans that stay in the bed.
- Have you been there?
- No, but I heard.
Okay, first one, very simple one.
It get the hips moving
and it actually gets the low back moving.
You know, you've been sleeping all night.
Nothing's been moving.
We want to get it lubricated.
So you put your feet together
and you put your knees together.
And as Brad likes to call this
windshield wipers. - Yep.
So we got the profile with Bob
and I'm showing you from this angle
so you can get a good,
clear image of what you need to be doing
and hips come over.
- Yep. And you keep your shoulders down.
- Yes.
- And if you wanna add a little stretch to the end
you can actually bring one legs over like that.
- Oh my goodness.
Yeah.
- You know the other the way.
- Don't be afraid to try these in bed.
But again, it is probably a little better on the floor.
- All right. Internal rotation stretch.
- Ooh.
- A lot of times one of the motions
that your hip begins to lose as you get arthritis
is internal rotation.
So this is the way to regain it back.
So I'm going internally rotate my left hip and stretch it.
You see my right hip, right leg, I should say.
- So this is the one getting the stretch.
You just bring your foot over
about just below the knee, or above the knee.
And it's really easy to do it.
Plus you're getting a little stretching
on your opposite hip as well.
It's a double win.
- There we go.
- Yeah. Win, win hips.
You got two hips, two winners.
- Alright, the next one,
you take your pillow.
You put it under your mid back.
Just a good stretch for your chest muscles.
Opens your chest up,
grasp, clasp behind your neck.
and push your elbows down as far as they'll go.
- Right there.
And you can put that pillow wherever
it feels like it's giving you the best stretch.
That really opens up the lungs too.
- Brad, you wanna do it once.
I wanna see if you can at your elbows on the ground.
- Yeah. I'm pretty sure I can.
- You can't, you have tight shoulder right?
- Yeah, yeah, yeah.
And I know my left shoulder has a little issue
- Right.
- There we go.
I'm gonna go like this.
- And see if you can get elbows on the ground.
(Brad grunting)
See that left problem shoulder, the problem child.
- And I'm not gonna put, I just gotta shot a cortisone.
- I know, I know.
- The doctor said don't push it.
I'm gonna, for the first time in my life,
listen to the doctor, to the T.
- All right, next one.
You take the pillow
and you actually put it on your under your left leg.
I gotta figure this out.
All right.
And this is called the open book.
It's good for stretching the thoracic or mid-back area.
So you're gonna open the book
and watch your head as it goes back,
I'm gonna hit my mattress here but
you wanna take it all the way back.
- Yeah. So you're going this way.
See this stays here.
Some really nice for that thoracic back.
- And really keep this flat
and you keep your shoulder on the bed
or the floor.
- Yep.
So, you know hold these as long as you feel comfortable,
you know maybe up to a 32nd stretch if you want
but you don't have to.
- And you do the other side.
I'll show that real quick.
- Oh yeah, yeah, yeah.
- So, now I'm bringing it over and I'm coming over to you.
- Oh, now I do feel it.
- Little different on that side.
- Now I feel it.
Ohhh.
Oh my gosh.
Just don't do this.
You know, if you live in an apartment,
you gotta be careful if you're in the morning
making these noises.
- Yeah. Ohhhh
- Jesus.
- Alright Brad,
you wanna spin it so that we can see the next one?
And I'm gonna,
- Well, you're doing the cat and camel.
- Camel while I'm doing it.
- Yeah, camel cat.
- I like this one because
just about anybody can do it.
I mean, it's not that hard on the back.
- Right.
Up
and down.
- All right. That is the end of the easy ones.
Now we're gonna go to the intermediate ones.
- Oh yes, a little more challenging.
- All right. We'll do the figure four.
- Oh.
- Now you can do this a lot of different ways, Brad.
You could do it just with a knee straight.
- Yep.
- On the opposite side,
- Like this
- The knee bent on the opposite side.
And you could give a little push
or you could really add it on to it and grab the lower leg.
It really, I use my elbow to push this down
and I had my hands pulling the leg up.
- Yeah, yeah, yeah.
It's a good thing, Bob.
I'm just gonna show 'em
if they wanna take a belt or something.
- Sure.
- I'm using the-
- You sound like a German there.
- Well, you know, it comes out every now and then.
So look at this
or a towel, whatever you have,
anything to get around your leg if you have
a hard time reaching,
which I've had a number of patients,
particularly if they're a little older,
- Right.
- that's not uncommon.
- Absolutely.
- So there's always options.
- All right.
We're gonna do the cross-legged pull.
Make you an X with your ankles.
- Oh.
- And you grab, you can use the belt on this one too Brad.
- Oh yeah, yeah.
- And you can pull and you can spread the legs
using your elbows.
- You know, you could take the pillowcase off your pillow
if you wanted to.
Cause you might, you wanna wash it anyways,
but this is what it looks like from this end.
And yeah.
They just seen my buttocks.
I don't need that.
- And you change Brad.
You could cross the other way.
- Oh sure.
It gives you a little bit different stretch.
- Yeah.
- And you could also do it with your feet together.
- It's like you got little kids
that go patty-cake with their feet.
You can pretend you're young again.
And do that.
- There we go.
All right.
Now we'll get into the advanced stretches.
I've been doing these for a few weeks now.
I'm starting to like it Brad.
- Yeah. You know it does take a little bit.
- Yep.
- You know,
- 90, 90,
- If you're a younger person you say,
oh, what are they talking about?
- Right.
- Even at a younger age
you'll be able to benefit from these.
- Yep. So this is at a 90 degree angle.
Right angle.
- Yeah. Yeah.
- This is the right angle.
- Yeah.
- And I'm gonna try to twist towards the back leg.
(Bob moaning)
Here comes that sound Brad.
- It's so embarrassing.
I hope your wife doesn't have to watch his video.
(Bob moaning)
- All right. Now what's nice about this, Brad,
you can transition by putting the legs out like this
stretch a little bit.
And then you go right into the other 90, 90.
- Oh sure.
- And I'm a little better on this one.
- Yeah. It's pretty typical.
One side is better than the other.
- And the last one,
we call this the pigeon pose, right?
- Yeah. I don't like that one.
That's why I'm not doing it.
It bothers my back.
- And the pigeon pose.
You keep this one at a 90 degree angle,
at least the best you can anyway.
- Yeah.
- And you are gonna really stretch the back leg
with the hip-flexer.
- Now you yoga people are gonna say
we're not doing it right.
Well, we don't do it that often.
- Well, I don't anyways.
- Don't go griping because we're not flexible enough.
- Right.
- You really, you know, but I know if I worked on this one,
after a couple years I could get like they show it on TV.
- I just love this one.
- You do you like this one?
- Yeah. But I don't do it very well, but I like it.
- Yeah. See we're, we're not the
God's gift to flexibility here but
- Let's show one more Brad.
Let's show a bonus one.
- Oh, absolutely.
Let's give him bonus double header.
So what do we got here?
- Bring your legs out like this.
- Oh yeah.
- A quadruped position.
- Yep.
- And you bring your ankles out.
- Okay. So that means if we're here, we go from here?
- Yep.
- To like that.
- And then you try to lean back.
- Boy, you really feel that?
- Go ahead. Say it, Brad.
- Oh, I'm not gonna at start moaning and growning again.
My wife had, she had enough of that.
She watched that episode.
- You know when I first started this one, Brad,
I couldn't get any back further than this.
So I'm down to this now, so.
- Yeah, you don't have to get down
as long as you get a stretch.
But yeah.
- Eventually I'll be sitting on my heels.
(laughing)
- But - Yeah, Bob,
- And again, these can all be done in bed.
We don't wanna give you any excuses.
But start with the beginner ones.
These are, you know,
after you've been doing 'em a while.
Unless you're young.
- Right.
- All right.
- What does young mean?
Is that, is 50 and under young or is it 40 and under?
- I like Clint Eastwood.
He's 90 years old, 91 years old.
- Is he?
- And they said, how do you maintain your youth?
And he goes, every day I wake up
I tell the old man to stay away.
(laughing)
He keeps the old man away.
- Good.
- So I try to keep the man away, Brad.
- Good.
Yeah, absolutely.
I don't know what the hell he's talking about.
Clint Eastwood.
They probably don't know who he is,
some of these younger people.
- All right.
- Be careful.