♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- 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.
- So sitting too much, can destroy you.
- Oh, no.
- Top five ways to fix.
It kind of sounds like a pro wrestler doesn't it?
I will destroy you.
- I am the destroyer (Brad laughs).
- So I'm really not exaggerating.
If you sit too much,
it really has really detrimental effects on your health,
your mental status, your physical status.
I mean, there's a whole list.
This is what this video is about.
I'm gonna show you ways to fix it.
- That's right.
- You can watch other videos too.
- So many people sit for work, for travel,
for leisure, watching TV
and it's a posture- - Binge walk, watch,
the Netflix, right? - Yeah.
Well they could binge walk while they watch, I don't know.
- All right, what we're gonna do for a giveaway today.
We're actually doing a NorthSole,
I guess it's a sole, NorthSole's insole.
- Here, pull her out, Bob.
- And what the purpose of this insole is,
actually to cushion your feet.
It's not for arch support and we're doing this,
I thought the guy was a cool guy.
He's from Minnesota, he's an engineer, he invented this.
The reason it stands out is
because the regular ones you get online,
are only gonna last you maybe a month,
before these squeeze down and- - Did you try one?
- Yes. - Oh, you did?
I know you can get, it is nice to have something
that was built for what it's built for, it to last.
- Yeah, so this is supposed to last a year
and it's got some features in there,
might help with stinky feet and also sweaty feet.
- Oh yeah.
And you know, if you are walking on concrete
or hard surfaces that's exactly what it's made for.
Perfect for cushion.
- There we go, and we all use the mat.
- Lets talk about sitting. - We're gonna talk
about five things, the first thing, Brad,
that you should do, we highly recommend,
is actually sit on a table.
Oh, actually go ahead, Brad.
- Yeah, well, let me push this little button.
- We gonna recommend that you do get a standing desk
because Brad and I have both been using these
for quite a few years, right Brad?
- Absolutely Bob.
- And I started off with a manual one
and now I've gone to an electric one
and what a difference Brad.
I stand a lot more just because it's simple.
I just push the button.
You can have preset heights, right?
- Yeah, with this one you can do four different levels here,
and if you use a stool,
you can put one at a stool or standing.
Do you sit on your desk at home like this Bob?
- No, I don't. - Good, I feel better.
- So this is called the Kana,
K-N-A pro bamboo standing desk.
Beautiful desk, I like bamboo, Brad.
- It is, it's built well, it's commercial duty.
- Why don't you take it back down?
- Sure, down you go.
- So, what I try to do is I actually set a timer
and I'll try to stand every 20 minutes
or so. - Sure, that's a good thing
to do because you get involved with your work,
time slips by and the next thing you know,
you got a backache because you're all hunched over.
Your timer goes off and then you stand up.
- Yeah, what's funny, Brad, is I forget sometimes,
and I stand too long.
- Oh really? (both laughing)
- I start standing, and all of a sudden an hour has gone by.
I've been standing the entire time.
Next thing, frequent movements
or walking breaks are really important.
Even if you stand, you want to get some walking in there
and at the same thing, maybe every 20 minutes,
you just go and get a drink of water,
go to the bathroom, go say hi to somebody.
I mean, it's just important.
- If you gotta go over and down three floors
to get a drink of water, that may be a problem, but.
(Brad laughs) - Right, right.
- Just kidding.
- That probably is a good thing, a little bit more walking.
- Yeah, but it's a half hour walk,
your employer might be a little concerned about that.
- All right, if you don't want to leave the desk,
we actually have some options here.
Brad's going to show you,
this is a desk bike by FlexiSpot.
We'll have to link below so you can check it out.
- So I programmed this, so that it'll stop
and it'll be adequate for the desk height.
So I got a chair height, the bike height,
and then a standing height, all programmed in there.
So, here you're working away and if you get sometimes-
- You might have to move out,
your knee's bumping against the desk.
- Exactly, if you get tired while you work,
you get through that part of the day where you're getting,
you falling asleep, you ever do that?
- Yeah. (Brad laughing)
- You do this, it's gonna get your circulation going.
It's just gonna keep you alert on those times of days
when you really need a little extra.
- Brad, why don't we talk about a device you could use
when you're actually at a regular desk
and we're actually gonna show the FitGlide
because some of you do not have a standing desk,
we understand that, but any type
of movement is gonna be helpful.
It's going to really be good for your knees
and your hips. - Exactly.
- So we do have the FitGlide, really a cool device.
You can actually use this in your bed too,
but what's nice about it, Brad, it weighs five pounds.
So you can easily move it in place
and easily take it out of the way.
- I suppose I get this over here so that the camera,
Tanner, can you see that?
Yeah, so this, you can get a little motion
while you're working. - While you're typing right?
- Exactly. - Can you do both?
Can you type and go back and forth with your knee?
- Of course Bob, I can type with one hand
and could be cross-eyed and do this.
I'm not gonna show off here. - And talk.
- But no, really it does really get your legs moving
and has options, three different options,
you go on the flat incline
or flip it around and do the decline.
Which does make a difference,
particularly on the hamstrings.
- We're kind of proud of this because we invented it.
- Well it is, it's one of those things that,
it works well and we felt,
and there's other reasons, arthritic knees,
not just for under desk,
but there's a number of benefits and uses.
- All right, next one is actually
what I call reverse stretches, Brad.
It's not a reverse mortgage, it's reverse stretches.
- Or reverse osmosis.
- There we go. (Brad laughing)
And the idea is, whatever position you're in,
let's say you're in a flex position.
You need to stretch the opposite way.
So if your back, if you're bending forward like this.
I'm gonna stand up, Tanner.
You actually want to arch back like this
and use your hand as a support lever arm.
- This is one that Stuart McGill talks about.
If you sit every 20 minutes, go back, and he even says,
bring the arms up and stretch it all the way.
Take a deep breath.
- Oh good point, I would hit the ceiling, but.
- Well, yeah, you could probably dust the ceiling,
get three things done at once. - Change the bulbs.
- There you go, are we gonna talk about the seated option?
- Yeah, you want to show that one, flexed in the back.
- So, because oftentimes I'll find myself engrossed
in my work and I'm like this and its like, "Ah,"
and I'm getting sore.
So then it's time, and depending on the backrest,
like this chair, it really helps to put a ball,
just a soft kickball, not a hard one,
but something soft, six or eight inches in diameter.
- Not the whole day, just for reverse stretches.
- Right, yeah, exactly.
And you're just gonna do this.
You're gonna take about 15 seconds
and just stretch back like this.
Now I've got to admit, I've got a chair,
a desk chair that I don't need this ball.
- Right, it fits right.
- Yeah, it fits and it hits me right where I want it,
but you may not have that,
so this is just an option one way or another.
And you'll feel you can breathe better,
you stretch out, wakes you up a little bit.
- The other stretch I like to mention is
that, the hip flexors, the muscles that flex your hips.
If you're sitting all day, they tend to get tight.
Another reason to have a standing desk,
to give it a stretch out.
But you can also stretch hip flexors.
I don't know if you can catch this, maybe Brad you can show.
- Yeah, I can do it this way.
So if you're seated, you can just bring it over like this
and stretch it.
See I'm on my toe and I just pull back like this.
This is one that you can do,
if you're capable of doing a lunge
and stretch like this, you can hold on to your table.
- Again, that's where the standing desk comes in handy.
- Yeah exactly.
- Just do a few of those.
- But that's a nice, I feel taller already.
- I'm gonna show you one strengthening exercise,
you can do at your desk.
Very simple to do, all you need is a band,
a stretch band or exercise band.
And all you're gonna do is spread apart
and squeeze your shoulder blades together,
while in good posture, very good posture.
And that's gonna strengthen those posture muscles
and help you maintain your posture throughout the day.
But it's so simple and all you need is a band.
- There you go.
(Brad groans)
I feel strong like bull, Bob. - I knew that was coming.
- Once again (growls).
If you start getting crazy like that
and you work in an office,
well then they know you're doing your exercises.
- All right, it's time for the video to be ending.
- And it'll remind them to do theirs
and everyone will be growling, strong like bull.
(both growling)
- Thanks for watching folks.
- Be careful.
(upbeat music)