♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Oh.
Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Yeah, we are the most famous physical therapists
on the internet.
- And our opinion, of course, Bob.
- Today, Brad, we're gonna talk
about seven daily instructions everyone with arthritis
should do in bed just before you even get out of bed
in the morning.
- Well, I can understand that, Bob 'cause your morning
stiffness is a very calm symptom of arthritis.
- I just had a patient, I agree,
and he said that, you always ask him,
does it hurt worse in the morning or as the day goes on?
- Yeah.
- And he'll say, I wake up and I'm so stiffed and hurt
and as I keep moving and start to feel a bit better.
- Sure.
- Those joints that you have with arthritis,
that are affected with arthritis, they don't like
to be still. - Right.
- They like to get movement and when you get movement,
you get synovial fluid which is kind of a--
- The lubrication.
- The lubrication of the joint.
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- There you go. - So, all right, I'll move
this out of the way, Brad.
You're gonna be the subject today.
- [Brad] Whoa!
Subject of what?
- [Bob] The subject of arthritis.
- Oh, you know I know I do I have
a little onset of arthritis
because I do have morning stiffness
particularly my right hand.
- And blame me, most of us are starting develop
arthritis on our neck.
I was told from about age 20 on already that you're starting
to get deterioration on your neck.
So isn't that a happy thought?
- Yeah, well, I don't believe that one.
They've probably exaggerated a little bit on that one.
- So anyway, we're gonna start off,
you wake up, you're laying down flat normally on your back
or if you don't roll over onto your back.
And the first that you are gonna do is you wanna start
getting that neck moving.
- Okay.
- And so, we're gonna start doing some cervical rotations.
Probably take the pillow all the way for that.
- Yeah, you could go without, with or without.
Probably without, you're gonna have more freedom
or motion with your neck.
- And what's nice about this after you loosen it up
a little bit, give it a little stretch.
Stretch it a little bit in.
Yep, give it a little stretch and to rotations.
Most of us are starting to loose a little bit of turning.
That's why, especially with the new cars now,
you don't even have to look back, right?
They've got the video screen.
- Right, that's definitely gonna be a factor.
- That's the only thing that keeps me looking back now
with my old car.
(Brad chuckles)
- All right, next one you're gonna do
is you're actually gonna put your arms.
Like this, Brad.
- Yep. - Yep, into external rotation.
So like that.
You just stretch that way.
That's a commonly lost motion with arthritis.
And then once you get back there a little bit,
you're gonna go ahead and do what we call an Angel.
Like making an angel in the snow.
You're stretching into abduction.
- Now, with all these, it's gonna be a little
uncomfortable at first.
It just kinda bumped into that and just work into it
after about five repetition, you feel loosen up,
and by 10, you hopefully will be near
to where you're gonna be.
- Okay. - Bob, do you have one
for the hands?
- Yes. - Good.
- Well, right now, these are stretches.
These are in so much range and motion,
but you're gonna go ahead and stretch the fingers
and the wrist at the same time.
And then we're trying to do this quickly
so you're gonna go ahead and work it into shoulder flexion
to it the same time.
- Oh, we're gonna get, yeah.
Double. - Yep, double stretch
basically what you're doing.
- So, how many I do of what?
Three or four up to five?
- Yep, yep, exactly. - Flexion on the other hand.
- You're just starting to get things moving.
Now, you certainly can do a little bit of these two.
That's just range of motion.
That's not stretches so much, but.
- Well, when I wake up, I cannot make a fist.
- Okay, can't you, really? - It hurts.
And so I work it like this, and I have a feeling
this is pretty common with people with arthritis.
And after I do about 10 of them and then I'm up
for a little bit, I'm okay.
- We're gonna have to do one just on the hand.
- Yeah, I think you're right. - All right, yeah.
All right, next one, Brad, we're gonna go ahead
and this gets the back moving and the hips
moving a little bit.
We're just doing trunk rotations.
Right, he's gonna show you how to do that.
You're picking your feet up.
- Feet together, knees together, gently and,
you know I call these the windshield wiper,
go from this side, they go back and forth
like a windshield wiper, and make it easy for--
- That's a good description, Brad, I agree.
- I could feel that my lower back,
try and keep your shoulder glued to the mattress
so you're not rotating your whole body like this.
We wanna just the hips and the low back really does
a nice job.
- Yeah, and every so often if you want,
you can really bring it over there and stretch.
Even lift a one leg up and go like that a little bit.
If you want, if you wanna. - Yep.
- That's gonna be a little more advanced.
- It might be that one direction is painful,
the other one is not.
So work the one that is not painful and then go back
to the painful one and hopefully, that will loosen up
with time and it typically does.
- Yeah, generally, it may even take a couple of weeks
but in overtime, hopefully, it does.
- All right, bread.
Brad.
- [Brad] Don't call me bread.
- Okay, now we're gonna go ahead and do Frog Legs.
- They used to call me bread in school, you know?
- They called you bread?
(Brad chuckles)
- Yeah, the Frog Leg.
We're talking about the clamshell?
- Yeah, yeah.
- Okay, we're going like this.
Feet stay together and knees like this.
- And again, commonly lost motion sometimes
with hip arthritis.
- Yep, really nice for the hips.
- Yep, so.
- As well, are we doing the Figure Four next?
- And you can do the Figure Four along with this
or instead of this or you know?
- Okay, yep.
- Why don't you show the Figure Four, Brad?
- I do like this one.
- Yeah, this is a good one for most people, lot of people
are stiffed on this one.
They're gonna maybe even have trouble
getting the leg up there.
- Yes. - So.
- Right, you may just lower this one and then--
- Yep, start like that.
- Just start there.
You could even do it with your knee flat like this.
- That way, right. - Yep.
Lot of variation get to know your body.
- Little pressure on, pressure off.
All right then, Brad, we're gonna go ahead and just do
a calf stretch.
You can go ahead and just bring the foot toward you.
You could take another foot and use it to provide leverage.
Yeah, like that, if you'd want to.
- Especially if you're wearing shoes.
- If you're wearing shoes. (Brad laughs)
You probably are. - You should sleep
with your shoes--
- But if you even just stretch a leg.
- Yeah. - If you stretch this way,
and start doing an ankle pop.
- Just getting some ankle pop is gonna be helpful.
- So there we went, we went from the head to the toe.
Just it's a quick stretch, it's to wake
everything up, it's just a good routine
to get things moving, and they're good stretches
even if you don't have arthritis,
to be honest with you. - Oh yeah, absolutely.
- All right, remember Brad and I could fix anything.
- We done already?
- Yeah, we're done.
- Except for.
- A broken a heart. - There you go.
- It's right above Brad.
So, look at that, Brad. - Welcome aboard.
We got seven minutes, good job.
- Thanks for watching.
(bouncy music)