- How to strengthen your back for super posture.
- That's right.
We've got six excellent exercises.
We're gonna show you real time.
You're gonna do 'em in bed
and they are really gonna show you some posture
and just hold on we'll get to it.
Join us.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- So all these exercises you can just do in bed
and it should only take three minutes
and you can even follow along if you would like.
- Who is this guy?
- Mike.
(Brad laughs)
- That's who I am.
- Yeah so Bob's not here,
he is got some other work going on today.
Mike is gonna do an excellent job.
And so he's gotta put up with me.
So let's go to the first one.
These are all you can do in bed.
You could do 'em on the floor if you wanted maybe
on a carpet floor. - Yes
But the bed works fine too.
Go ahead.
- We're gonna do 'em in a follow along format.
If it's too hard, just pick which ones work for you.
- Right, we're gonna do 30 seconds each.
If you get tired in that 30 seconds
just rest and watch Mike exercise.
That's what I'm gonna do.
- Yes.
- Okay, so the first one, lying on your stomach.
- Yeah, let's get started.
First exercise we're doing are Y circles?
So we're gonna lay on our stomach, on a pillow.
So we got more room for our shoulders to move.
And Brad is kindly gonna gimme a towel for my forehead.
So we go in a Y position and we just start making circles.
- Nice. Yeah.
These are really gonna work these muscles back here
for that posture.
We're going for 30 seconds.
Mike, you got 22 seconds to go.
- Oh gosh, it takes forever.
- If you get too tired and need to stop
and rest while you're going along with us.
- Shake 'em all a little bit
- Shake it all and just relax
All right, we got another eight seconds.
So, you know, he is getting that circle.
Those scapular muscles are really going to tone here.
All right.
- And you can switch directions.
I'm going clockwise, counterclockwise.
- Time is up.
- Oh thank goodness.
- Yeah, 30 seconds, these are pretty aggressive.
So just relax a bit and fall along the next one.
All right, number two, Mike carry it away.
- These are shoulder blade pushups.
So you get in a kneeling pushup position
and then you're actually going
to use your scapular muscles to retract and protract.
- Don't bend those elbows.
Keep elbows locked, there.
Look from the other camera.
You can see those subscapularis muscles
which are hard to work unless you do it like this.
How you doing Mike?
- I'm doing just fine, but it is definitely a workout.
- [Brad] Good, can you do 'em on your forearm?
That's another option.
- So we'll drop down and we're gonna do the same thing.
- Butt down, butt down there you go.
- Butt down. Butt down not up in the air.
- Good, now my fingers are on his shoulder blades.
You can see the motion going on in there.
Those subscapularis muscles are great for posture
and they're going to tone right now.
Oh, I forgot the time. do you feel like 30 seconds is up?
- Oh my goodness.
I don't know cameraman, is it 30 seconds?
- We got five more seconds.
- You guys are making stuff up.
- There we go.
All right. - And good.
- And number three, Mike
- We are doing a swimming kick.
So it's just like you're kicking in the pool.
So we're keeping our legs straight.
Really working your lower back and your buttock muscles.
- There you go, we got seven seconds underway.
Notice how he keeps his knees straight.
Lot of hip extends in the low back.
And these are really important for posture.
This is one that you may not think is important
for a posture, but it absolutely is.
How you doing Mike?
- This is work, I never do these, this is work.
- Absolutely. Breathing through this.
- Okay, you got seven more seconds. Good job breathe.
- And do I have a pillow underneath me for this one.
Just to get a little more room here, makes more comfortable.
You can also put your hands down here, if you'd like
- Time. Time.
Mike, you forgot to tuck your shirt in.
You know how I feel about...
You don't know it's like barbers always so neat and trimmed.
Let's go on.
Number four, Mike.
- We are onto snow angels.
Reverse snow angels.
- Yes.
We're not making up these things.
All right, can I have a towel?
- Yeah. Thank you.
- That way you can rest your head.
Your neck feels much better.
- Arms are gonna be straight the whole time.
And it's just like, you're making a snow angel
but you're laying on your face.
- And I really like this.
Okay, It's eight seconds, we're gonna keep going.
This really does a nice job
at working the upper, the middle
and the lower fibers of those upper traps.
Really critical for that posture.
How you doing Mike?
- Good, but I wouldn't actually wanna do this in the snow
'cause my face would be in it.
- Right well, you'd have to do a lying on your back.
Perhaps in supine versus prone.
- This definitely works your back more though.
- Yeah, it's working good.
How you doing?
Tanner, how is he looking okay?
- Kinda breathing through it?
- Good. all right, three, two, one, you're done.
- Thank you.
- Good, here.
Let me give you a little massage, there.
Good, all right.
All right, number five, Mike.
- We are doing T circles.
So we're laying on our stomach again.
Pillow here, towel please sir,
kindly. - Yes.
And we are making the shape of a T.
We're going in circles.
It's just like the Y but it's a T.
What can we spell with Y and T.
T Yeti?
- Twy (laughs)
- T-Y those beanie babies.
- Right, so you're gonna go circles both directions?
- Yep, I'm kinda switching as I see fit.
If you're tired obviously you're gonna be here.
If you try to work your scapular
and back more you're gonna be up here.
- This is really strengthening those posture muscles.
Every single one.
Keep going.
We got about five more seconds.
- This towel's nursing my sweat.
- You're sweating?
- A little bit.
I don't have any hair. - Okay, good.
Give it a break.
All right, that's a nice exercise again.
My timing's little off.
So don't criticize me under 30 seconds.
- Criticize it Stop right there.
And the last one, number six, Mike, let's look at it.
- This is a reverse Y.
So we're doing like this, it's almost like you're flying.
You're gonna leave your legs down
and you're gonna bring your...
Extend your back like this arm straight.
And this is a hold, a static hold.
So it's working your low back more.
- Oh, You got six seconds.
I don't, if you could hold this for 30 seconds.
I would've to say
you are like superman, superwoman, super-person.
- If you are on a bed, it's a little easier
to hook it on the edge here, like I am.
It kinda gives you a little point to grab onto.
- Right there, yep.
All right, 10 more.
So how you doing Mike? 10 seconds.
- Fine, you should get water bottle
'cause square in my mouth.
- Yeah, make sure you got your water with you
in the morning.
Okay, two, one and relax.
All right, nice work Mike.
- Posture, posture, posture once again
Also we do have a giveaway going on this week.
Which is a big deal, it's actually
- I don't know what it is, what is it?
- Sleep ovation mattress a mattress.
- Yes.
- Try doing his exercises in that bed.
- Absolutely, yeah.
You definitely need the pillow.
I have one.
I love it.
They're very comfortable.
And you'll get one sent right to your house if you want.
So go to the bobandbrad.com, go to the giveaway section
and you'll get the instructions on how to get in there.
Mike, is there anything else
that you wanna get off your chest, you know?
- Oh, I just got my chest off the bed
when I did the last exercise, so that's good.
- Yeah, well, one way or another, it's all good.
So once again, you know, let's see how you do this.
We can fix just about anything except for?
- A broken heart.
- Yeah.
But we're working on it
and posture doesn't have too much to do with it.
We have found out over the years, but
- Are you sure? My heart feels better already.
- Yeah, seemingly maybe we're off track.
Mike is gonna help us out on this.
We'll get the book done soon.
Take care.
- Bye.