♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- All right, 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 are gonna talk
about the perfect 10 minute daily posture routine.
Basically, we're trying to fix your sit,
and plus, we're doing a giveaway!
- Giveaway, exciting Bob!
- If you are new to our channel,
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.
We're gonna review at the end what we're giving away.
We're gonna show.
- Oh, good!
It's pretty cool!
- By the way, you can also find it at bobandbrad.com
if you can't wait.
I mean at Facebook.
It'll be at the top of the page.
Also go to Twitter, Instagram, or TikTok
if you're looking for a 60 second version of our program.
By the way, this little criticism is coming from the guy
who the other day just couldn't find his socks,
and where were they, Brad?
- Oh, in the refrigerator.
- Yeah.
- Where else would you put your socks, you know?
- All right.
- What does that got to do with this video?
- Well you were kinda criticizing for me
for losing the way I spoke there.
- Oh, yeah, yeah.
- Okay, so we are a sitting society.
The thing is about sitting, Brad,
do you mind sitting in this chair once with bad posture?
- No, I'd love to sit.
- When you're sitting with bad posture,
this greatly affects your standing and walking postures,
so if you sit like this for a long period of time,
when you stand up,
Brad, stand up.
A lot of that's gonna carry over,
and you're not gonna even realize it.
After a while, that's gonna feel normal to you.
To stand like this is gonna feel abnormal.
It's gonna feel like you're exaggerating.
- Right.
- So your body gets that position sense.
So when you're sitting with poor posture,
we're looking at a lot of different things we gotta correct.
One, we got forward head.
Two, we got rounded shoulders,
and sometimes we get a neck hump right here,
kind of a rounded.
We get a rounded mid back and low back.
Look at all this that's happening.
- Hunchback.
- Hunchback, yep.
We get tightened hip flexors.
You're hip flexors will get tightened up.
- Which can also contribute to low back pain.
- Yes, and also with the hip flexor tight,
it can cause your butt muscles to get amnesia and not work.
- The gluteus maximus specifically.
- Yeah, glute amnesia,
and you can get kind of weakened and stressed out upper back
and shoulder blade muscles.
- It's a lot of no good, Bob.
- A lot of problems.
So, we're gonna show you seven exercises
to correct these problems.
We're not gonna do it in real time
cause we're gonna be explaining these as we're doing them.
- You mean, like the 10 minute title.
- Yeah, the 10 minute title,
but you can do these in 10 minutes easy,
depending, and some of them you may wanna do
a little bit longer,
depending on where your problem areas are.
- Exactly.
- So, let's first take the problem area
of I wanna talk about this rounded out area
right up here, kind of the neck hump.
This is the best posture exercise I do, Brad, I think.
It's using--
- What is it?
- I use the iPod.
- The iPod?
- No, not the iPod.
The back pod.
- Why, Bob, why?
- All right, I didn't put the socks in my refrigerator,
but I'm pretty close apparently.
So you can do this, by the way,
you don't necessarily have to buy one of these
because they're expensive.
Brad's got a tennis ball here.
- Tennis ball works pretty good.
If this works good and you like it,
you'll be happy to have one of those.
- Yeah, what we're gonna try to do is to stretch.
We're trying to stretch the upper back.
Here, turn around, Brad.
- Yep.
- So we're trying to stretch these areas right in here.
They're really put together with tough, tight,
you know, hard ligaments.
They're hard to stretch,
so we need to get in there really aggressively.
So here's the shoulder blade, shoulder blade.
You're gonna put the ball right between the spine
and the shoulder blade,
and you can hit like six areas here.
Here, here, here, here, here, and here.
You can lay on this.
You can put and, you know,
it might be too aggressive to start off with
to lay on it,
but in that case, you might put a towel over it.
- It, yeah, it can be painful.
It's pushing into the muscle,
and if you're not used to it, it's uncomfortable,
but you will adapt if you be consistent with it.
- Another way to do it is up against the wall.
So basically, Brad's gonna show.
Go up against the wall.
- I'm just pushing, so I can get my range of motion.
Some people have no problem, so.
The nice thing about this is with a ball
is actually you can roll up and down to get those areas,
and it gets those knots out of the muscles.
- Yeah.
- And it promotes a really good posture on your spine.
- Almost everybody who has poor posture
has poor posture in this area here.
- It's all connected.
- And you can try to work on stretching it,
but the best way to work it is to, believe me,
to do these.
I've worked on my posture for years.
Always, you know, I still am working on it of course,
but the best thing I have found is doing something
along these lines.
Sometimes people take these and put it in a sock,
and it makes it easier to get behind there.
- And you could do it on the floor.
- Yep.
- Not on the bed, though.
- Yeah, not on the bed.
This is too soft,
but just to give you an idea.
You're just gonna lean on it like this.
I use the back pod, not the iPad or iPod,
because it just, I put it right there like
in place like that.
- Here, move your arm over just so they can see.
Can you see that, Liz?
- Yeah, and I put my arms up like this,
so it expands my chest,
and I do stretches with my legs while I'm doing these.
So I'll go this way.
I'll go all the way down,
and catch all six spots while I'm doing my stretches.
And again, very expensive.
I'm gonna warn you.
- Well, that's relative.
I mean, $80.
- Well, yeah, right, but I understand.
We know the guy who invented it.
He's a good upright guy.
- He's a physical therapist.
- A physical therapist from another country, New Zealand.
And yeah, I don't know what I did there.
Is that a shoe do you think?
- Bob, Bob, we're not talking
about the little black marks on it.
- But it's well made.
You could drive a truck over it.
It's not gonna break.
- Yeah, it is.
- And it's built for doing just exactly this thing.
All right, enough of that.
Next thing, your back, again, getting rounded out.
This is one thing that I think most people should do,
especially as you're younger and as you get older.
And if you don't have spinal stenosis or spondy
like Brad does, I want you to do some press ups
because you gotta stretch that low back
because you're gonna get rounded out in the wrong direction,
so we're taking the back and stretching it
into the direction where you haven't been pushing it.
- And most people Bob's age don't have this good
of flexibility, but that's okay.
- Yeah, they're going up like this,
and the pelvis is coming up,
or they're able to go only this far.
If you can only go this far to start, that's fine.
- Yep.
- Start working it, and eventually hopefully
you can get further and further,
but that's gonna keep your back out of problems,
and it's gonna work on your posture better
so that you're not gonna get that rounded out.
- Ten repetitions of that is more than enough
for one bout.
- Yeah.
- Once a day, twice a day.
- So what about those tight hip flexors, Brad?
What are we gonna do about those?
- Well, it all depends on,
the easiest thing to do is, you know, get a pillow,
and put it on the floor or a cushion like this.
Put the knee down.
Have something to hold for balance if you need it,
and like this, now this is my right hip flexor.
I'm gonna stretch.
There we go.
I feel it right there.
I can feel that stretch good,
so pressure on, pressure off,
and do that 10 times,
and obviously, you're gonna do it with both legs
to get the other one.
And, you know, Bob, you always put one hand back here.
- Yeah, yeah.
- Actually on the other side,
and then you can kinda to help a little stretch.
- Yeah exactly.
- And that's, you know, it should feel like a good stretch,
and boy, you know, you really need something for your knee.
- You do.
Cause if you do this on a hard floor,
it's gonna be, unless you're tougher than nails,
it's gonna hurt your knee a little bit,
so just a little pillow or cushion.
- I would say, Brad, the vast majority of you people
out there listening to us right now,
you need to stretch your hip flexors.
Wouldn't you say that?
- Yeah, its a--
- It's a common problem cause you sit,
and they tighten up,
and it starts pulling you over,
and it just throws your pelvis off and I just--
- It's a good posture thing too.
- Yeah, it's a good posture thing.
- That's the point of the whole video.
- All right, what about for the people
whose glutes are turning off,
and they're not firing like they should be,
the gluteal amnesia?
- Yep.
- We're gonna go ahead and do some single leg
or double leg bridge we're gonna start off with,
so we're just gonna lift up, gonna tighten up the muscles
of the buttocks, squeeze the quarter between them
if you can.
You can start off like this, but eventually
if you're strong enough, you wanna go ahead
and bring up one leg and do one leg at a time.
That one really works it.
I can really feel it now.
- So, now the right gluteus maximus is being worked.
Now, the left.
- I was starting to get that hamstring little cramping
like you do, Brad.
- [Brad] Yeah, someone commented the other day.
I was reading the comments,
and he or she said something like I don't understand
what you're talking about hamstring cramp.
I don't know if it's an age thing or not,
but as I get older, I have more tendency to have them.
- Yeah, yeah, I mean I definitely felt it there.
I can still feel it a little bit right there, so.
- Be careful with cramping.
- Yeah, all right, how about the ball and the chair, Brad,
you wanna show this one?
This is great for,
now the one we did with the back pod was really good
for upper mid back I should say.
This is more can hit more the thoracic area.
- Between the shoulder blades.
- Yeah.
- So, you take a ball, six or eight inch,
and it's nice to have a soft one or like this one
is partially flat.
It works really well.
A hard one is gonna not work well,
so you need a softer ball like this,
and I'm gonna put it right there.
And a firm upright chair works really probably the best,
and you can do it in an office chair though.
And we just do this.
Sometimes it's helpful to do this and relax and breathe.
If you don't breathe well with this,
it doesn't work as well.
(breathing heavily)
- It's even good to do a little bit of a chin tuck
while you're doing this move.
- Yeah.
- So you bring your chin and tuck it back.
Yep and you're right, Brad,
and you can even put your hands behind your neck like this
and stretch back and stretch your pectoralis major
in line in there a little bit too.
- Yeah.
If you wanna bring the head back, that's an option--
- The ball, this is really a great exercise
developed by Mike, one of our employees,
and it really cause you can put it up, down,
into different parts of the back.
- You can see I started high, and now I'm down low,
and it just feels fantastic.
- It really is a great exercise.
- It is.
- It's so simple to do and just inexpensive
to buy a ball like that.
- Well I just want to take it from the neighbor kids.
- Yeah, right.
He's a favorite of the neighbors.
You can tell.
Next one, you can just take a broomstick,
or you can take a sheet,
but all you're gonna do is,
yeah there we go.
I don't know.
You probably don't have the sheet on it.
- Oh I took it back, Bob, sorry.
- So, you can just take a sheet or a broomstick
or a Booyah Stik, and you're gonna bring it back like this,
and what's nice about this is,
gotta go from the side here too, Brad.
- Right, I was gonna say that.
- So you can bring it back,
and you bring it all the way down like this,
and you're stretching everything to the maximum.
You're also, when I'm doing this,
I'm actually squeezing my shoulder blades together too,
so I'm actually working my back.
Watch my back, and just, I don't know.
Can you see that?
- Well you can see where the shirt is wrinkling
is where things are happening,
so and also, there's gonna be some people
who are not this flexible.
- Right.
- If you cannot do this, that's okay.
I'm one of those people.
- A lot of times if you put your arms out further
and further, you can go,
and then over time if you get a little more flexible,
you can put your arms together closer like this.
You can't do this one?
- I, not like that.
I, you know, my shoulders are tight, Bob.
- Sure.
- Turn sideways once.
Do it improperly with head forward posture.
- Oh, yeah you don't wanna be like this or like this.
- Yeah be aware of that because--
- You should be doing somewhat of a chin tuck
while you're doing this tool.
Yeah, that's a great one to do.
Should I take my shirt off?
- [Both] Nobody wants to see that.
- You know, I could take my shirt off if you wanted me to.
- Yeah, well, if we want our views to plummet,
take it off.
- Okay, okay, all right the last one is wall angels,
so just real simple.
Nice one to do.
Let's get this out of the way.
So we'll go up against the wall here,
and what's nice about this is you kind of
get a posture check.
- [Brad] Yeah.
- See how you're doing.
So we're gonna go ahead.
I'm gonna keep my hands and elbows right up
against the wall, and I wanna see how long I can
keep them against there cause they're just starting
to come up right now.
- His head is against the wall,
and his butt is against the wall.
Shoulders are against the wall.
(straining noise)
You're hugging the wall.
- Now what's going to happen for a lot of you,
you're gonna get up to here,
and you won't be able to get your arms back.
- [Brad] Yeah.
- You might even, some of you might not be able to
even down here, Brad.
- [Brad] Yeah, it depends on your shoulders and your age.
Typically, the older people have more difficulty.
- Yeah what's going on here your stretching
and again your strengthening
cause you're trying to hold the shoulders back here,
so do a bunch of those.
You could do a good set of 10 of those,
and you'll fill up your 10 minutes.
Remember, we're gonna show you just real quickly now
what our giveaway is.
- The giveaway which is related to posture
and everything we did.
- Yeah.
- So everything works together.
Everything in the universe works together, Bob.
Let's go on.
- Okay, this week we're giving away the wall anchors.
We actually developed these ourselves.
Brad and I did and designed by Jay,
and what's nice about these,
you can use them with pretty much any exercise band set here
- Right.
- Or exercise tubing with handles.
You gotta buy those separately,
but with the giveaway, you actually get three of these.
We're gonna give four of those, right?
- Four, four wall anchors.
- So you get one, two, three, four, there's five here.
You won't get five.
You get four.
- Right, you could put the fourth one wherever you want,
but we do, we often times go low, middle, and high,
and you'll see why.
- Yeah and then sometimes we have two
so you can do wall hanging or was that--
- That's coming up, yeah.
- So here, you can go ahead.
You can just slip these on.
There's a myriad of ways you could put these in.
You could have them so they don't slide like this,
and what's nice about it,
you could go ahead and do posture exercises
along with these.
- Right.
- All different ways.
You can do biceps.
You can do triceps.
Brad's gonna show on the middle one there.
- Why don't you do chest, Brad,
how you flip around and show us.
Yeah, you know, I'll do my flyes this way.
And, you know, a good way to,
this is one way I really like to do biceps
is put it on the lower one,
and we'll show Bob's double one.
You can double these up,
and you can work biceps here.
We could work this type of exercise.
This is one of my favorites, Bob.
I love doing this cross one.
- Sure.
- Where I'm working those upper delts,
and I get those legs involved.
It's a whole body exercise.
- And what's nice about it,
you could actually do latissimus dorsi.
- Oh yeah.
- These are, lats are hard to do at home.
You could do, you know, I'm tall,
so I gotta sit for it,
but I can pull down like this and do lats.
- Yeah.
- So, that's just a great all around exercise for home
if you don't have a set of weights.
- Right, just google Bob and Brad wall anchors,
and you'll see a number of our videos show
other wonderful exercises you could do with these.
- Yep, thanks for watching folks.
(upbeat tones)