♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, Brad Heineck, physical therapist.
- What are you in meditation,
or what? - Caught me off guard.
- Today we're gonna talk about five minutes
to stronger knees. - Oh.
- Advanced.
We did this video before,
it was for beginners. - Right, and so these
definitely are a little more advanced exercises.
I'm kind of excited to demonstrate.
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I forgot my BOOYAH Stik.
(stik's clanking)
There you go, now let's go on.
- I can use it, you should always show today
how you use it. - Oh yeah.
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I'm still dealing with my cyst here,
I speak funny.
- Here, I'll take care of- - No, I bet you will.
- All right, anyways, yeah,
so we do have podcasts out there as well.
We've got some outstanding author, speakers, PhDs,
people that are way above us in the cerebral area.
- Very good, Brad. - There you go,
right, so let's carry on with- - All right, number one,
these are, a lot of 'em are somewhat based on
knees over toes guys, Ben Patrick.
We had him on our podcast- - You know how
I remember his name? - How?
- Ben Cartwright, Ben Patrick, Ben Cartwright,
from the movie, remember- - Well, I know.
- "Bonanza." - Yeah, I know but,
where does Patrick come from?
- It just works. - It works for ya.
- Yeah. - All right,
the first one is walking backwards
and it actually works better if you can do it
with pulling weight versus a resistance band.
Also you can take a treadmill and turn,
and make sure the power's off. - Right.
- And actually I do this sometimes, Brad,
I get on my treadmill and lean back
and you can actually walk backwards.
- We have a video that
shows this, right? - Yeah.
- When he says the power off,
actually unplug it. - Right.
- To be safe, yeah. - Right.
And you can actually go up a hill too,
walk up a hill. - Incline, yeah, yep.
- So why don't you just show with the actual
Bob and Brad
big loop bands there and- - Yeah.
- Hooked up
to the (indistinct). - Yeah, you just need,
you know you don't have to have the Bob and Brad one,
but ours are good ones, but you know,
a big loop band like this
and then you anchor it somewhere to a post,
or a hand rail, we're using the wall anchor,
and this offers resistance
and it works really well actually.
So I'm just gonna walk backwards.
I don't know if we wanna get into the details
of why this is so good for your knees,
but Ben Patrick went through in detail.
I'm gonna turn around without any effort
and I'm getting resistance going the other way
so it's makes it very efficient and very easy to do,
as long as your balance
is good. - Right, right,
we wanna make sure
you're safe. - Yeah, if you feel unsteady,
you could use a stick
or a cane. - You can also drag something,
you can take something like,
you could take a duffel bag
and fill it with some weights and just,
you know, grab a strap. - Yep, you could take
a clothes basket full of clothes
and put a strap through the handle.
Always trying to be functional.
- [Bob] Like my wife, she could,
when she takes care of me finally,
she could drag my dead body across the floor.
- We're gonna get hollered at for that one, Bob,
I know that. - Well, I was gonna say
her name, like I could drag her across the floor,
I thought that would be
a lot better. - Now we're really
gonna get hollered at.
But if you have a bad back, or something of that nature,
this may not be
a good option, but. - Well, my back
is pretty straight, actually,
it's all, I can feel it in the legs.
- I'm just saying if you've got a bad back, you know.
- Don't kill your spouse? - Yeah.
The treadmill one works, anyways,
is there another option
for that? - All right,
no, that's it Brad. - Yep, and that is,
you made a lot of fun with that,
but it is a legitimate. - Okay, we're gonna do,
we're actually gonna do squats
on the incline board. - Yep.
- Now you're gonna take
that one aren't you? - Yep.
Well, you can just show
that one there. - All right.
- So Bob's using an inclining- - Now normally
when I do squats I can only go down this far
and I start leaning back
and my hips won't let me go any further,
but if I go on an incline board,
and I'm using the BOOYAH Stick for a little balance here,
I can go all of the way down, Brad.
Now again, if my knees bother me,
I'm not gonna do this. - Right.
- I'm not gonna go this far down,
but if they don't, you're strengthening your knees
in a vulnerable position that might hurt
if you don't strengthen them. - Sure.
- So like when you're walking downstairs, your knees
are over your toes. - Sure.
He's referring to some of the work that Ben Patrick,
cause- Yep, he's.
- Exposed. - Yep.
- So the idea is if it hurts to go down all the way,
don't go down all the way. - Right.
- Pain free. - But if you can
go all the way down,
go all the way down. - Yep.
- Actually this is from Ben- - Yep.
- Patrick himself, and if you do happen to have
an incline board that's this long,
it is a lot easier and this has
really good grip on there- - Yes,
it was made for this. - Yeah,
it really does make a big difference
'cause I'm really impressed as opposed to this
and now I can do this. - Now Brad,
I know that you do lunges,
and that's gonna be
the next one. - Yeah.
- I had stopped doing 'em because it had hurt my knee,
but I really missed 'em, they're really a great exercise.
So I do 'em every morning and what I like about lunges,
they actually stretch while you're strengthening.
- Yep. - So I like to do it
next to a couch or a bed,
'cause I don't have that great of balance,
so I bend down like this and I can,
you can even go knees over to toes if you want.
- So we're talking about
this knee- - Yeah.
- Over this toe,
as long as it's pain free. - Yep,
and I'm dipping down and I'm strengthening that knee
in a vulnerable, I can't say it again,
because of my cyst. - Why do you say
it's vulnerable?
It just means that it has more
force put on it. - Right.
- Right. - Right.
- But I can understand vulnerable.
- Okay (chuckling).
- I just don't like it.
- You're gonna do both sides. (laughing)
We're gonna bend down, right? - There you go.
Yep, so we're doing some deep-knee lunges.
- Okay, how about quad? - Ah.
- I don't know if they're called quad reclines,
but that's what I call 'em. - Okay.
- So basically you get in position here
and Brad's gonna show it with a band, right?
- Yeah, go ahead, because this is pretty aggressive for me.
I'm afraid to do these without a band.
Now the quadriceps- - I go out about that far.
- Yeah, there's a lot of quadriceps working here,
as well as other muscles,
the core. - That's why
these are advanced, Brad.
- Yeah, this is advanced.
- That's as far as I can go. - Yeah, I'll show you.
- I won't get back up again.
- I'm gonna put something down on my knees
'cause it hurts my knees
and I'm gonna use a loop strap,
you can use any resistance,
but this makes a big difference.
I can go back to here comfortably
and I'm gonna pull myself up
and I can go back.
Now if I do this, you know,
like this with the band, and if I go without the band,
I can go about this far and that's it
and I don't feel like I have good control.
And if you're not relaxed while you're exercising,
it's just not as effective, I think,
so that's a good option. - Yeah, you actually may,
after a couple of years,
you might be able to go down further without the loop.
- Yeah, it's one of those exercises
I'm not interested in (laughing).
It's a good one,
I just don't care. - I like it.
- Oh, you're gonna, okay, Bob. - You gonna help me
with this Brad?
- Yeah, this is, why don't you use it,
can you use the other leg? - Sure.
- So this is a- - Oh, you went the wrong way.
- Interesting way to do hamstrings,
it's just a little bit harder
to set up. - I did this
the other day and I, my hamstrings
were so sore after this, Brad. - How many reps
did you do? - I don't know how many I did,
but I did so many- - Can you get farther away
so you could lay down flat? - I'm trying to, yes.
It's pulling me.
- Here, let me help. - Yeah.
- There you go.
- So one band and try
to do hamstrings- - Clearly
an advanced exercise. - Yeah,
but this one works really well.
I had a little bit bigger band
on there. - Yeah,
I think we probably used the black one, or the green one.
- I used the black one. - Yeah.
- And it really works
the hamstring well. - It really does,
once you get set up
this is really a nice option. - Yeah.
- It's not weight bearing,
but it's a nice
open-chain exercise. - Right.
There you go. - Yeah.
- I would do both. - Be careful ole, Bob.
- Well, there we go, Brad,
you got anything else to say?
- No, I think these are, again, advanced for sure,
and a little more challenging,
but this is what people
are looking for- - Well, (indistinct) he's 61.
- Yeah, yeah, exactly. - No complaints, though,
no complaints. - Yeah, so once again
be careful in everything that you do.