♪ 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 together we're the most famous physical therapist
on the internet.
- In our opinion of course, Bob.
- Today we're gonna talk about, well,
this is the introduction, Brad,
to our "Stretch and More" program.
- Stretch and More, so we're gonna do more than stretch.
- Mobilizations.
- Mobilizations is a very critical part for flexibility.
- So let's be clear, Brad
this is a fitness program, it's not a rehab program.
You might, if you have pain, it might get better,
- Mm-hmm.
- but that's really not the end goal.
We're trying to increase the motion of the joint.
Range of motion. - Right.
Or maintain it as we get older too.
- Right, right. - Yep.
Some simple, fun ways to do it.
- We're going to do that through stretching
and also soft tissue mobilization.
Brad, do you want show the stretching part first?
- Sure. So, just in case someone's not familiar
with the term soft tissue,
bones are hard tissue,
- soft tissue is muscle, ligaments,
tendons. - Fascia.
- Fascia - Yep.
- All right. So I'm gonna use my hamstring as an example.
So here, my hamstrings go from the knee
to the hip basically.
And as I do this, that muscle has to stretch out.
If it's a tight muscle, I cannot straighten my knee.
If it's loose and flaccid, I can fully straighten my knee
and bend forward.
So this is gonna represent my hamstring.
As I go forward, look at the letters right here.
It says letsfit whatever,
but you could see it's stretch.
- Right.
- And it stops right there.
It can't go anymore.
But if I work on stretching it,
I'm gonna exaggerate here
but that's what we wanna get is that muscle to elongate
and without pain and do it without risk for injury.
And that takes some time and a little practice.
- Why don't you hand that muscle to me Brad.
- Oh yes. - Yeah.
So, another way to stretch these tissues
is actually to mobilize it.
- Ah.
- And you can actually get in there
and let's say I'm having trouble
with a specific part of the muscle,
- Might be dotted up.
- Yep. I can roll on a ball.
Let me show you on my hamstring.
- So another word for mobilizing
in this case is massage, an aggressive deep massage.
- Right. And I'm finding the tender spot.
And while I'm on a spot, I can even do a little flossing.
- So what he means by that is the ball,
you can't see it, but it's under there
on the hamstring muscle belly.
And it's putting pressure on that tight spot.
- Right.
- And he's gonna extend his knee
and that makes the muscle go over the top of that ball and,
- So if it's a tender spot,
you wanna keep working it
until the pain starts to go down.
- Right.
- So you can do it with a massage gun.
You can do it with foam roller.
You can do it with balls.
You can do tennis balls.
- And these same concepts that we're talking about
apply to any muscle in the body.
So if you wanna stretch your hamstrings, your calf muscles,
chest muscles.
- Quadriceps. - Yep.
You can do the same thing.
Just be careful with the massage gun
that you don't get too close to the bone
'cause it's gonna be uncomfortable and not productive.
It'll just hurt.
- So again, this is the introduction.
There's a whole series of videos
that we talk about stretching
and we'll talk about different parts of the body.
- Right.
- So you go to bobandbrad.com.
Go to the program section,
and look for the program on Stretching and More.
And you'll look under there.
You'll find, I don't know how many videos we got.
I mean, - Just say a couple hundred.
- Oh come on. (chuckles)
- No its not. It's gonna be about 15 or 20.
- Yeah, exactly.
And you click on them.
You can also get what Brad?
- Oh, is this gonna have the PDF printout as well?
- Yes. Yes.
- So it's gonna have a review of the whole video.
They're usually about five to 10 minutes long.
Are we're gonna have pictures of the stretches?
- Yes. We'll have photos.
- Yes. Pictures of how to stretch.
It's a great deal.
We don't even ask for your email.
It's completely F-R-E-E.
- Free. - Free.
- All right.
- I'm a free spirit.
- Yeah. Wonderful.
(chuckling) - Be careful.
- Thanks.
(upbeat music)