♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapist ♪
♪ on the internet. ♪
(hands clapping)
- Howdy folks! I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- 'Cause we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- It looks like you're a big scepter.
- Give me that.
- Okay. Today, Brad, we're gonna talk about 15 common
exercises you should never do.
Never, ever.
- Mhmm.
- Alright. And we're gonna make sure that you never do 'em,
because we're gonna explain to you why you shouldn't do it.
- Sure, helps a lot.
- Let's take care of this first though, Brad,
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- Oh, Bob.
- It's sad.
And we're trying to turn things around.
So let's talk about the first exercise, Brad.
- Alright.
- It's a real common exercise.
I think the government used to have you do it, didn't it?
- Yeah, I mean it's basic. Just windmill.
- You really wanna question it then.
- Yeah, then you always wanna question it.
- So the windmills.
- What you're doing here,
what's really hard on the back
and the discs of the back, is flexion and twisting
at the same time.
- Sure.
- So what are you doing with windmills?
You're flexing - Flexing.
- And twisting, - Right
- at the same time.
If you want to hurt your back, this is what you should do.
(laughing)
Do windmills without a doubt, really bad for you.
- Particularly as you get a little older,
you're even more prone to it.
- Right. So I could feel that right there, Brad.
By the way,
I'm gonna be doing all 15 of these exercises today.
I'm gonna be in bad shape by the end of the day.
- Yes, Bob, you are.
That's why I'm gonna watch.
Alright, well he's smart, isn't he?
- I'm gonna crack the whip.
- Next one, most people know this.
I think, but maybe they don't,
is you should be doing full sit ups,
full sit ups like this, - Sure.
- 'Cause you, it puts, again, a tremendous amount
of stress on the discs of the back.
- Right. Particularly, right in the low back.
And particularly the ones where you reach for your toes.
- Right. Right.
When you go on like this type of thing
or they're going.
- Yeah.
- You know, and they've done studies on this.
They've actually stuck a needle in the disc
of the back and they've measured the amount of pressure
and this puts a tremendous amount of pressure on it.
- Sure.
- So, and probably, I dunno if it'd be worse
but certainly not better is,
if you did supported sit-ups.
- Yeah.
So there's those devices, those benches
you could slide your heels, I mean your feet underneath.
- Right.
- Or you have somebody else hold and you're doing these.
- Right. - And then you see some people take a weight.
- Right. -And even make it worse.
- Yeah. Grab that kettle ball.
- No, I'm not gonna do that!
I'll blow a disc right on.
- Or you're doing on an incline .
- On an incline, right.
- Right. Which you'd, yeah.
It certain, it certainly works the stomach muscles well,
but it hurts so bad. - It's also working the leg muscles,
by the way, when someone supports it.
You're actually working your hip flexors.
- Yeah, hip flexor and that rectus femoris you got.
- So staying right into this theme also v-sits like this.
- Oh.
- Really hard on the back.
And if you wanna make them even worse,
do v-sits with a twist. - Right, right.
- It's the same principle again, you're bending the back
and you're twisting it at the same time.
- Right, with a lot of pressure in the middle there.
- Yeah. Just really bad for the back.
I mean, again, I'm glad I'm done with those.
I'm actually gonna do some extensions, Brad,
right now just to.
- Yeah.
- This is the counter.
- Don't worry, if you wanna get your core
and your stomach strengthen there are much better options.
- There's a million ways to deal with that.
- Right. And we have videos on those,
but we're, we gotta stick to the,
to what we're, the goal here.
- Right. Next one is ,Brad, is tri tricep dips off a bench.
- Sure.
- So you're going off the end of a bench like this.
I'll do it off that side too.
- Yep.
- And you're doing dips like this.
Really a tremendous amount of stress on the shoulder.
It's at kind of end range.
There's better ways to strengthen the triceps.
We had a whole video on that.
- Right. - Remember that Brad? So.
- Yeah, so when the shoulder's coming to
end range extension here,
which anytime you put a joint at end range,
it's more susceptible to injury, no matter what.
- Yeah. And you can get some impingement
with that even just the way you're putting your shoulder
into place like that.
- Next one.
I'm jumping off into a different area here.
This is a simple way.
Anybody who runs a lot, I wanna make sure you're running.
You don't run on the same side of
the street all the time.
- Right.
- So there's always a little bit
of a camber to the road, a little bit of a tilt.
- So the water runs off the road
and doesn't stay in the middle. It, that's functional thing.
- So if I run down the right side of the road and come
down on the other side, I'm always on the same tilt.
- Right.
- And you're putting the same stresses
on your ankle, and your knees, and your feet.
And if you're, if you're susceptible
to like plantar fasciitis, you're I mean,
I'm sensitive enough that I can actually tell when
I'm on one side of the road too much.
- Sure, right.
- So I know legally or safety wise,
it's best to always go against traffic,
but I actually go out against traffic
and then in with traffic is what I do.
- Right. Yeah, use good judgment, you know,
use a different route or something, but.
- I try to pick roads that have really wide should,
you know, wide shoulders and so
that we don't have to worry about it.
- I had a patient when she had tendonitis
on her perineals.
- Yeah.
- And she was at a walking program,
walking the same side of the road
and I said, well, switch sides.
And with a couple days immediate, you know, it started
- It went away.
- Right. - And that's the same about a track.
You don't wanna go around the track the same time.
- Same direction.
- Same direction, you want to reverse that.
So just a little helpful hint,
that really makes a big difference.
Next one is upright rows.
Brad, you can do that one, right?
- Oh yes.
So we're talking this.
- Yeah. Look what has happening here.
His shoulder is actually internally rotating.
And when we, we're testing a shoulder for impingement,
we actually internally rotate the shoulder
and bring it around, don't we Brad?
- Sure. Right.
- 'Cause that usually what causes
or enhances the impingement.
- Right.
- So this is gonna make the impingement worse.
- Right. - So.
- So, yeah, actually like you said
it's a test to provoke it.
And why would you do an exercise that, - That provokes it.
- Right. So obviously you're not gonna do this,
usually, well you might with a bar, but you know
people put weights on you on a bar bell
which even puts more stuff on. - Makes it even worse.
- Right. - Yeah.
- So we want to save the joints.
There's other ways to work those muscles.
- Alright, this one is just kind of a stupid one.
I see people doing this sometimes.
I've seen an occupational therapist do this one time.
(shushes Bob)
By the way, they're doing chest.
They're thinking they're doing chest strengthening.
- Working these muscles.
- Which weight does gravity go, Brad?
Gravity goes down.
- Right.
- So I'm working the shoulder right now.
I'm not working the chest.
- Right.
To work the chest, you have to go against gravity,
which means you have to be in this direction here.
- Right. Unless you got the infamous wall anchor, you know,
that's a different story.
- Yeah. Now he's working the chest.
Cause he's, the resistance is coming from behind him.
- Right. - And, so.
- That's the big thing about the weights.
They only give one direction of resistance, that's down.
- Well, that's why it's really hard to do lats.
Latissimus dorsi, 'cause you gotta pull down.
- Sure. - And you know, so you can't take a
weight and pull down, 'cause it's going with gravity, so.
(chuckles)
- Yes.
- But we digress, don't we, Brad?
- Yes, let's carry on.
- Alright, standing chest.
Oh no, next one.
A loaded side bends. I gotta keep these.
- Oh this one always, I see a lot of people do this one.
- So they're basically bending like this, right Brad?
- But they only have weight on one side.
- Oh they only have weight on one side, usually?
- Right, 'cause otherwise you balance.
- I don't do these.
- Yeah. I don't either.
- So, but these, this is again, really hard on the back.
It's just putting a unilateral stress on the back.
- So I, the ones I see, I don't do 'em either,
but I'll see people doing like this. - Like this.
- So the weight and they're thinking,
I'm assuming they're thinking,
working the core, - Right. - which is true.
- Right.
- Definitely work some core muscles,
but you put a lot of stress on the spine and
there's better ways to do that. - Yeah, unilateral stress.
I've seen people, fitness gurus,
on YouTube that did this one.
I'm like, really?
- Yeah.
- I would think they would know better,
but I guess not.
Next one is behind the neck press ups.
Do you, press ups, you wanna do that one, Brad?
- Oh, military press?
- Yeah. Military. - Yeah, yeah.
- Well I think military press is in front, isn't it?
- Well, yeah. I guess to me, I kind of,
I don't do 'em or promote 'em so I.
- So we're talking about the ones behind the neck. Yeah.
- This, yep, this is even particularly,
because not only does it stress your shoulder joints,
but you have to get your head forward to get out of the way.
'Cause if you got an iron barbell there,
it kind of hurts when it bounces on your neck.
- Yeah, you're in bad position for your spine.
It's, we're not big fans of these anyway.
I mean, because you got a small shoulder muscle,
you know pushing up a large lever, a long lever arm,
just I've just seen so many injuries with this. I've seen.
- Well, not only that,
but if you got impingement, it's gonna impinge.
And if you don't have impingement,
it puts you higher at risk for that.
So you may have problems. And you know,
we're gonna have comments on this stuff.
- Right, 'cause a lot of people like doing these.
- They love to do the military press
and they don't have any problems,
but there's gonna be a certain percentage
of people that will get problems.
- Yeah. We have to go with the odds,
and the odds are against you.
If you do those,
you're gonna get hurt eventually in our opinion.
(chuckles)
Alright. Next one, Brad, is actually a wide based pushups.
I think I can do those on here.
So what we're talking about is you get way out here,
like out to the side here and then I'm going like this,
and it actually, your shoulder is internally rotating.
And again, we can get that impingement going on.
- Sure.
- I like to put 'em, you know, back here more like this,
and it works the lower part of the chest.
But just especially wide based, up a little bit further up
even with the shoulders, I can just feel that even, Brad,
it just doesn't feel good on the shoulders.
- Sure. So if your arms are out like this.
So keep 'em in and not out wide
particularly when you, this motion happens.
That's what he is talking about.
The internal rotation of the humorous.
So we're not gonna get into details,
but you'll just have to believe us on that.
- If you're doing some type
of jumping exercises, certainly avoid concrete.
But the other thing is we wanna make sure you're jumping
right. - Sure.
You know, one thing, a lot of times people land,
especially women, tend to wanna land
like this with their knees a little bit in.
- Yep.
- And you definitely wanna make sure
that your knees are lined up
with your feet when you land like this.
- Right. So you can see, you know
this would be the plum line where the,
we wanna keep the knee in there.
- As opposed to like that.
- Right, puts a lot of stress on the ACL and the knee joint.
- Same even when you're doing squats and stuff like that.
You wanna make sure these are all lined up here.
- Right. - So that - Yep, good mechanics,
not putting stress through those joints.
- Other thing, Brad and I are not big fans
of the quad extension machine.
You know, the one where you get your
your heels hooked, or your ankles hooked in.
- Yep. - And you're going up like this. - Like this.
- Yeah. So you're putting a real heavy high amount of stress
onto the patella and even on the joint itself.
- Right.
- And it's not functional.
I mean when in life do you, you know?
- Right. Yeah.
- Maybe if you're a kicker, but. - Perhaps, yeah.
- I like full chain functional activities for strengthening.
- Right.
- So it's just, I, it's just a good one to avoid.
It's not a good one.
- And I think people like it 'cause it really does.
It makes those quads work.
- Right. - And you can see, it looks like, wow,
it does really working the quad.
Cause I used to do 'em at one time.
- I did too, I did too.
And then you start getting imbalanced though, too.
I think sometimes where the quads are maybe
a little bit stronger than the hamstrings could be.
Although, you can do the hamstring
on a machine like that too, but.
- Right, Yeah. That's getting into another Segway,
but we'll stay away from it.
- Alright, the final one, Brad, is we're going back
to those v-sits and some people take a medicine ball,
or they'll take a kettlebell like this
and they're doing these.
- Right.
- And it's the same thing again, you're flexing the back
and you're twisting the back at the same time.
I know it feels like you're really working hard and you are,
but it really is causing a lot of pain,
or a lot of possible stress to your back, possible injuries.
- Sure, you bet.
- Alright.
You know, we welcome the comments.
I know a lot of people may not agree with some of these,
but this is based upon our 700 years of experience
(chuckles)
of working with patients, so.
- Yeah, we like to keep you safe
for the long run, not just when you're young and healthy,
but when you get older like us
and some the joints are still ready to.
- Become old man like us, so.
Alright, thanks for watching.