♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi there, 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, we're gonna talk about
do these four stretches every day-
- Whoa!
- Stretches for seniors by Bob and Brad.
So it's, you know, if, even if you're not a senior,
you can do these strategies.
- Yeah, if you're a junior.
- If you're a junior, yeah.
If you will also have the time you want to go
to bobandbrad.com, go to the giveaway section.
We are going to go ahead and give away
three objects here that we'll show you in just a minute.
- Objects, woo!
- Products.
(laughs)
They'll also be on Facebook.
The contest will be pinned to the top of the page.
Go to Twitter, Instagram, or TikTok
if you want a 60 second version of our program.
- There you go.
- What are we giving away Brad?
- Bob, it's exciting.
- One person is getting all three of these.
- Ah, we've got the massage gun here.
This is a powerful one.
- This is our most popular product.
We're selling these by the boatload.
- So we also have this one, which is a nice one.
- [Bob] This is the economical model
because this one is a lot less expensive.
Not as powerful, not as much translation
but it still does the job.
- Right.
It's really good for smaller per maybe elderly people.
- Good for the elder or senior person.
This is the Mini Massager.
Really cute.
Actually I should probably put a head
on it so you can see it.
It actually can fit into your purse or your Murse.
- Murse?
Oh yeah, that's right.
- Man purse, man bag.
- Whatever.
This is, even for the size it's very powerful.
It's surprising.
- Oh yeah, absolutely.
- Okay, I guess we spent enough time on this product.
- Yeah, let's get on to work here.
- It word does fit with stretches by the way.
I mean a lot of times, I actually use these to do,
make the muscle more pliable for,
before I do sports and the activities.
- Right, you can't go wrong with pliability.
- All right.
So we picked out four body areas that really
tend to give us trouble as we get old.
And even sometimes before you get old
but the first one is posture.
As you get older, it becomes more of a, more of a battle.
Your upper back and neck, especially, right.
They become forward, the forward tilt there.
- Yep, gravity, as you say takes over
but you got to resist it.
- So this is a stretch
you should be doing throughout the day.
We're gonna show you how you can do it
with a piece of equipment and without a piece of equipment.
- Sure.
- So, it's Brad's favorite stretch, the W stretch.
- Yeah.
- But the thing is, you know, in addition to stretching
which you're stretching the pectoralis major
and probably the minor too a little bit,
you're also gonna do a chin tuck way.
- Ah!
- So you're also stretching the back of the neck here,
basically.
So you're, bringing the neck back, you're not chipping down.
You're not tipping up.
You're just taking it back.
- Right.
- Like someone's going to throw a pie in your face.
- You don't have, if you have tight shoulders
and you can't get your arms up, that's okay.
You can still do this.
And some of the elderly people,
their rotator cuffs may be stiff and tight.
But if you can't do that, because that does help
the rotator cuff as well, working.
- It's amazing.
It's funny yesterday.
I did this quite a bit, when I was sitting
at the desk 'cause I was at the desk for quite a while.
And it really, when you do it, it not only feels good,
but it also repositions me again.
- Sure.
- Reminds me that I was like this, I go like this
and then for awhile, I'm in good posture again.
- And you can breathe so much better
through that right?
- Right, so the piece of equipment, if you want to take
just a little rubber ball that you'd use in Dodge ball
and go ahead and put it behind your back.
Thing is, what's nice about that,
you can put it in different areas
of the bag and then do the stretch over the ball.
And that thing really works that upper back.
Especially if you have a little bit
of a hump there, and it's comfortable.
- Yeah, it is.
Make sure you get a soft one.
Nice, soft rubber one and it, you really have to.
It's just so nice to go from level to level.
Go on Bob.
[Bob] Yeah, shout out to Mike
for inventing this one years ago.
All right, net number two.
As we sit more and more, as we get older
we start to get tight hip flexors, these muscles right here.
And if they're tight, you can't even stand up straight,
you know, overtime and that might be part of the thing
that's pulling you over.
- Sure.
- So we want to stretch these hip flexors.
Do you mind if I show it in bed first here?
- No I don't mind at all.
- You can do this one right when you wake up,
now, you just want to make sure safety first
you gotta take your leg to the edge of the bed
but you keep the shoulders well on the bed.
Now I'm going to bring the leg down
like this and see how I'm stretching this thing here.
Now I got to pull this leg up to secure the pelvis
and you also see the leg coming up like this.
- Right.
- Because it's under stretched.
- Right.
And you know, if you have a hard time
grabbing that other leg, go underneath it that way.
- You can take a strap or a belt or a sheet.
- Right.
- If you cannot grab the other leg,
you can, this does some stretch.
Sometimes it stretches the rectus for Morris too.
- So just another muscle that helps another muscle.
- Brad's going to show you
how you can actually do it in a chair.
- You do need a chair without armrests
unless the armrests are back a bit and you turned sideways
but then you're just going to let,
this is going to be the leg that's going to get the stretch.
You can just let it drop down and stretch back like this.
- [Bob] Again be careful you don't fall off the chair.
You can do this kneeling too, which Brad's half kneeling
there, but I'm going to go ahead and, and I'll do this one.
So I like to kneel on a pillow.
This is how I do it every morning.
And this way I can actually get a little more comfort
in the knee, and also I do a little bit of a push
on the pelvis here, Brad.
- [Brad] Ah! That stretch!
- And look at how good of a posture I have.
- [Brad] Yeah, his upper top, so again,
if this is hard on your knees,
or you're gonna have a hard time
getting up from it, do. .
- One of the other ones.
- Yes, yep.
- So, the third stretch as we get older, the, unfortunately
the hamstrings, they get tight and you can often see
that Brad, if you just go up to a stool or automat
or something and put your foot up there,
and if you can't even straighten your knee,
'cause your hamstrings so tight, and what happens sometimes
with some people, as you get older, that you,
they can't straighten it at all.
And it loses its ability to strain.
And so all of a sudden
they're walking with knees that are flexed.
- And they're, yeah, they're locked up.
- Yeah they're locked up.
- So we wanna get after those and gently stretch them.
- Yeah and Brad you know, that's a way, a good way to do it.
It's just, you're in a chair.
Keep your back upright.
I don't want you,
yeah, we don't want to play into that leaning forward,
bent over posture.
- And if your hamstrings are tight
that's harder anyways, but you know, so get up tall.
- And for you, you know, started off,
it might just be letting gravity do its thing.
Put it up here and let it, let it stretch for a while
while you're watching your favorite show or something.
Go ahead and work on it that way.
But that's probably the safest way, we don't,
again, I don't want to put pressure on your back
by, by doing that.
So some people can actually just do it on the floor.
Can't they Brad?
- Oh yeah.
Just, something you may have to scoot to the edge
of your chair a little bit, go like that.
And you know, I can put a gentle over pressure
with your hands or just simply stretch it out like this.
And you know, if you want to pull your ankles up like that,
that's good for the calf muscle as well,
just for an extra bonus.
- Well, we're gonna do that one now?
- Oh, sorry!
I didn't want to jump the gun.
- Final one.
Yeah, the heel core tends to tighten on a lot of people.
- Oh yeah.
- And especially if you wear any type of heel.
- Yes.
And ladies, if you're wearing the high heels. .
- Don't they call them pumps?
Are those pumps Liz?
Well, maybe pumps is old thing.
I don't know.
- Yeah, well anyway.
And so if you have a positive heel basically,
a heel that's taking you above.
You're going to want to stay ahead of this one
and really keep those stretched out.
It really throws off a lot of things
if those (indistinct) muscles are tight.
- Oh right, yep.
- [Bob] You just can't walk properly and it starts
putting more pressure on your knee hips and all that.
- You can get foot trapped and you can trip.
- [Bob] Now you really shouldn't bounce like that Brad,
should you?
- Oh, I'm not bouncing, I'm just gently vacillating.
Yeah, but make sure your foot is not like this.
- [Bob] Right, you want your toe go straight forward.
- Yep, and then just lean forward knees straight.
- I also want to do it with the knee bent too,
because we want to get the gastrocnemius same way
wanna get the soleus and that's the way to get both of them.
- Yep.
- So, all right, Brad, that's it.
These stretches don't take very long
but they're very important as you get older.
It's gonna keep you pliable,
and it's going to keep you looking younger.
- Yep, and your walking is gonna be better.
It's just a continual. .
- This is the Bob and Brad.
- That's right.
- All right, thanks for watching everybody.
- Thanks for getting me out of that one.
(laughs)