♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Ready?
- (claps) Hi folks I'm Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Today we're gonna show you
one minute Sciatica exercises for quick relief
and cure of Sciatica.
- Lemme clarify this Brad.
This is an updated video by the way.
- Right.
- You aren't gonna cure your Sciatic in one minute.
But you can do these exercises, it only takes a minute.
- Right there you go.
- We'll have you do them throughout the day.
- Right.
- Quite often--
- Right. - Like six to eight times--
- Sometimes. - Right.
These are clinically proven.
We've worked with these over the years
and there's eight of them.
Not all eight will work to get Sciatica,
but probably at least one or two are gonna do the job
and those are the ones you're gonna focus on.
So go through each one and you'll--
- And see which one works for you.
What we're trying to say
not every one will work for you probably.
- Right.
- One of these has worked for somebody--
- Right. - At one time.
- Right, and we've done it all.
- By the way if you're new to our channel--
- Ow. - Please take a second
to subscribe to us we provide videos,
how to stay healthy, fit, pain-free
and we upload every day.
Also go to bobandbrad.com
and go to the giveaway section.
Cause we're always giving something away.
This week we're giving away these suspension straps.
- Yeah. - These are really
a cool workout.
- They were over on the hanging on the wall,
but we took them down.
- Yeah, we took them down, you can find it on Facebook.
The contest that is, go Twitter, Instagram or TiTok
if you wanna 62nd version of our program.
- Say no more, Bob.
- Alright Brad, why did we have this tape on by the way?
- Okay, so with Sciatica the pain, numbness, tingling,
typically goes down one leg,
and it's our left leg were both showing 'em.
I was feeling more festive, so I made this Christmasy,
loop the loops here, but anyway,
you can imagine maybe my ankle is down to the foot.
Bob's on the left leg
and it'll just make it more clear, we're not--
- Right. - Being weird.
- Alright, so you wanna start right away Brad?
- Yes, absolutely. - Alright.
Let's start off with,
I'm gonna just show decompression on the chairs.
Real simple to do.
You can actually put pillows down
or a pillow down on your knee if you want,
but you won't be on your knees very long.
So you don't really probably need them.
You're just gonna come with chairs like this.
And I'm gonna go ahead and lift up.
Now the key to this is,
my toes are still touching the ground.
- Yeah, in the back. - But my knees,
my knees are up and what's nice about this is that
you can make sure you try to relax your back
while you're doing this.
- Right, this will work for some people,
other people will have a little bit different time,
we did not add compression on our first video,
so this is kind of--
- Decompression.
- Decompression, I'm sorry.
kind of a bonus, and the height of the chairs,
depending on the height of the body.
Now for me, I'm shorter.
- This is gonna work better for you.
- It works really good, I can--
- Yeah. - You can see
I can get up higher.
- I got longer legs.
So, it was almost a little questionable for me.
It's a lot easier for you to relax.
- You could put something a higher possibly
that would be solid.
I was gonna say books, but they'll slide out.
So you have to be careful, if you have a pull up bar
or we use the hanging handles that we have,
works a little bit better.
This is another option, for traction on the back,
to get rid of that leg pain.
Now you're gonna know this decompression works
cause as soon as you decompress, lift the weight,
you're gonna feel the leg improve.
If that's the case, you're gonna do this
throughout the day.
Just a couple hangs, two or three hangs,
and it'll take you about a minute,
just like the title says and do that six, five day
eight times per day, you can do six times, seven times.
Now, other advantages of going against a wall like this,
if you can rake something up, outside of a pull up bar,
is you can vary how much pressure,
you can see my knees bend.
I've got no pressure now, and I let the weight go through,
I relax my stomach muscles.
And then, if you want, Bob can you point my pelvic--
position? - I'll do it on me.
I'll do it-- - Oh.
- While you're doing it. - Oh, I see.
- So he can actually do a pelvic tilt.
- Right.
- I don't know if you could see me doing that,
but you can actually go into anterior or forward,
and posterior back.
- Right.
- This feels really good,
It's funny that Brad and I kind of both discovered this
on our own.
- Yup. - Separately.
I just did this earlier this week.
And I thought, wow, that feels really good.
- So if you feel like when you do this tilt,
also the leg feels better, you may wanna hold it there.
- Right. - If the leg pain improves,
as always what we're looking for is
decreased pain and symptoms, pain, numbness,
tingling in the leg.
You'll probably hang for 30 seconds or so,
your hands will get tired and then you relax
and do it again, maybe like two to three times.
- So Brad, I was just having some correspondence
with Dr. Kirsch who kind of invented hanging
for your shoulder pain.
- Right.
- And he gave me another testimonial, that had mentioned us.
- Right.
- But the testimonial, the guy said,
"My shoulders got better, but my back got better too."
- Oh, good, I'm glad you related that to back.
- Alright, next one.
We'll thrown on two pillows, do you wanna start with that?
- Yup.
- You got pillows. (chuckles)
- Oh yes Bob
we got pillows somewhere. - So, basically,
if you lay down, lie down like this,
and you find out that it's actually uncomfortable,
it actually makes you your pain worse, what we may do
is have you actually seen start with two pillows?
If Brad ever finds two pillows,
he's not finding two pillows, but he's finding one.
(laughs) So.
- Sorry Bob.
- That's shows you how well prepared we are here.
So anyway, you could start with two,
just use your imagination here.
And if now feels better,
now he's coming with two pillows. (laughs)
Now we got pills galore, alright,
so, you're gonna start off with two pillows,
and I have taken people, Brad, and I'm sure you have too.
- Yup.
- That were in the worst state of pain.
- Mhh.
- And they were able to lie down on two pillows.
- Right, and then the pain gets better,
- Yeah. - The leg starts to
feel better, it may take up to that minute
before that happens, then it may be time to remove--
- One of the pillows - One pillow.
- And there's times where maybe that didn't happen
that session either.
- Exactly.
- Maybe I sent them home doing this.
- Let's just add one more thing sometimes,
depending on the person's body type,
put the pillow that way--
- Sure. Feels better
- Yup, exactly.
Well eventually you're gonna wanna do
is work down to no pillows.
- There you go Bob.
- And so we're gonna lie like this for a minute.
And it's all progression.
- Right.
- Whatever your body is allowing you to do.
if the pain is getting better in the leg,
it's better in the toes, better in the feet.
- Moving up that way. - It's moving up that way.
- Yes. - That's what
you're looking for.
Sometimes it's even the numbness and tingling get better.
- Absolutely, I've had people, the same I'm not any better,
I still have back and leg pain.
I say, "Is your foot still numb?"
And they say, "Well, no, that's not numb me anymore."
Well that's progress--
- That's great. - Cause this is better.
and it moved up to here.
- Alright, next one I'm gonna get up on my elbows here.
Prone prop, we call it.
And I even have people, we go back and forth a little bit
like the shred-- - Sure, yep.
- They seem to like that.
Next progression, you gonna do the one minute
where you take the hands,
put them right into the shoulder,
you do micro press ups.
So I'm not going all the way up,
I'm just going to up halfway,
and I'm not lifting the pelvis up like this,
I keep the pelvis on the mat--
- Right. - Or on the bed,
or on the floor.
- I'll help people out, I'll put my hands gently right here,
and I'll say, "Keep that down."
And people realize, yeah, keep that down it really,
is as a strong indicator.
- And, eventually you're gonna work your way
all the way up--
- Look at this
type of movement. - To there.
- If this seems to make things worse, then don't do it.
You're not ready for it yet.
- With all these,
is it making the pain better in the leg?
- Right, if the leg's getting better,
you're gonna stick with that one.
As a matter of fact, if that one gets better,
and you stick with it,
you don't have to watch the rest of the video.
- That's right, absolutely.
The rest of these are little tricks--
- Right. - That we do,
to try to help.
If for some reason the pain just isn't getting better
as well as we'd want. - The difficult cases.
- Yes.
- Then I say, come on in I'll help you out,
we'll get you better on the second--
visit. - The Bob and Brad cases.
(both laughing)
So do you want me to lie down again?
- You want to, yeah, the next one is the banana.
- Sure.
So with the banana, do we want to turn the bed,
or can we show it this way?
- Well--
- I'm trying to improve the leg pain on this side.
- The left leg.
- So I'm gonna shift my hips away.
- Towards me.
- Towards him.
Leave my feet over towards the painful side--
- Yep. - And bring my upper body
over to the painful side.
- So if you look from the top down.
If you're a little fly on the ceiling looking down,
his body is curved like a banana.
And when you move to this position,
you sometimes you gotta give it a few seconds.
- Yeah.
- It may hurt at first, but give it five or 10 seconds,
if it feels better, the legs better, then add the press up.
- It might not be a full press up--
- No. - On this too.
It just might be a micro press up just like we are doing.
It started off with, and what does that do to the leg pain?
Does it make it feel better?
Does it change?
Does it make it feel worse?
But we're looking for better hopefully.
- And again, sometimes the first couple won't help,
but if you give it three or four
and it starts to feel better, go with it.
If after three or four continues to irritate,
scratch it or go on to the next one.
- Now let me guess, Brad,
you don't have a towel ready either do you?
- Oh Bob, why Bob?
- Alright, so I'll do Roadkill while you go find a towel.
So Roadkill is where we actually,
go ahead and bring the one leg up.
I take my foot here and I actually put it on the right,
the opposite knee. - Right here.
- So I'm trying to improve the painful side,
you can see the tape is on that side.
I put my leg into Roadkill like this,
and now I'm gonna get it again,
maybe up onto the elbows or maybe try some press ups,
- Right.
- In this position.
- I've had people go to Roadkill and right away and say,
"Oh, my leg feels better already."
- Yeah, just going into this position--
- Right. - Often makes it,
makes it feel better, so.
- If it doesn't go better after,
20 seconds and the pushups don't help,
then we go to the next one.
- Alright.
That towel only, you got the towel on?
- (indistinct) I've always had the towel, you always.
- So, you can take a towel and put it right in the pelvis.
- It's tough working with them some days.
(Bob laughs)
Cause I can imagine being him.
You can try some press ups with that.
Kind of doing the same thing,
all of these are doing the same thing a little bit.
- Yep.
- You know, they're moving the pelvis around.
But you can take a nice flat towel,
beach towel if you want--
- Sure, sure. - Put it on the chair.
And give it a go.
- Absolutely.
- Same thing.
If it feels good, you can maybe do like 10 press ups,
all takes about a minute and it'll be done.
Alright Brad looks like you got Hook lying in there too,
I'm gonna let you do it.
- Yeah, I like the Hook lying.
The toughest patients that I've had
where I can't get anything, I go to this one,
and I was just like, "Oh man, we hit gold."
And you're gonna lie like this, I'll do it,
I got my candy-stripe.
- There you go. - Sciatica leg here,
and bring their feet up like this, relax.
I usually don't have them use a pillow.
You're doing this by yourself,
so what you're gonna need to do is,
gently bring your hips up and then shift him away
from the painful side.
Okay, and then grab your knees, right under here,
and roll this way.
Now you can do it like this, I've had some patients--
- Yeah, some people can.
It works well if you're on a bench
where you can grab the sides.
- Yeah.
- You know what I mean?
- Yeah, Where's that towel roll Bob?
- Right here, here it is.
- Wow, you are very on the ball and astute, by the way.
So up like this, up, yep, up like this,
and then roll, but I do find it is important
that you get this little shift, to start out with.
- Then shift it to the right or shift it away from the pain.
- Yup.
- Now again, what you're looking for, you're improving,
looking for symptoms to improve, not in your back,
but in your legs first. - In the legs.
Bob, note my shoulder, I did not--
- Oh, yes. - Roll like this.
- Right, he's keeping his shoulder down.
- Right. - He's not
letting the shoulder roll over
with everything else.
- There's a lot of little things
on all these that we mentioned,
that you may have to go back and re-watch it again
cause you cannot--
- If you miss on the details,
It makes all the difference.
- It makes all the difference in the world.
A lot of the therapists won't let you know these secrets.
- Well, what I find Brad
is a lot of times people come back and they go,
"It didn't work."
And then I go, "Well, let me see you do it."
- Yup.
- They did forget some part of it.
- Right.
- And, which is understandable.
And just by making that little change,
all of a sudden it's like magic.
- Yeah.
These tricks are accumulation over, not just us,
but we actually got them from other therapists.
- Right. - And other gurus
that we went to courses on.
So they're definitely work, but take your time--
- The pearls Brad. - With them.
- The pearls. - The pearls, right.
Follow the instructions, relax, breathe,
things can get better and they will get better.
- And remember Brad and I can fix just about anything.
- Except for.
- A broken heart,
- A broken heart, that's right.
- We will work on it.
- That's right we said that before didn't we.
(Bob laughs)
(ethereal music)