♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Well, welcome folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today, we're gonna talk about a common problem:
tight, painful muscles and knots,
especially up in this area.
And we're gonna show you the easiest way to fix it
at home or, even,, while you're traveling.
- Absolutely, Bob.
- Here's some hints.
By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy,
fit, and pain-free and we upload every day.
Also, go to bobandbrad.com,
and we're always giving something away.
Go to the giveaway section,
and Brad is on this device for a reason.
He's on the FitLine.
- Absolutely, work those knees,
ankles, and hips all at home.
- Great for pre-hab and rehab, a knee replacement.
Very light-weight too, five pounds.
Go to Facebook, the contest will be printed
at the top of the page (laughs).
You can also go to Instagram, Twitter, or Tik-Tok,
if you wanna catch us a short version.
- Yeah, I don't know if they heard that.
You can't break those things anyways.
All right, here we go, Bob.
So, when you've got those tight muscles, you know.
Sometimes you get 'em when you're driving,
you get 'em sitting, or, you know might get 'em--
- Working at the computer for long.
- Poor posture, stress, guarding response.
Maybe you have an injury
and things tighten up as a result of that.
But, one way or another, before we can on to
some of the treatments, you need to address your posture,
and make sure you're not slumped over
which just absolutely makes those backs worse.
- In fact, two of the treatments
actually address the posture.
- Sure, yep, exactly.
- But, yeah, if you don't get rid of the
poor posture when you're doing these activities,
this won't go away currently.
You might be able to make it feel better for short term.
But, it won't go away.
- So pay attention to this part of the video.
Actually the whole part, it's all good.
Bob's gonna do this seated.
Now, you could, you need to address your posture
seated as well as standing.
Probably seated is where people really slouch
if they're working at a computer without knowing it
because you're focusing on your work.
Standing's a little bit better,
but one thing you can do whether you're standing
or seated every 15, 20 minutes is do our famous Ws.
So that means you put your hands like this,
and, looking from the front, you look like a W.
Bob shows the side, and look at his posture.
Shoulders are back, his chin--
- Chin is tucking.
I'm not poking it out like this.
I'm tucking it back the opposite.
- Yeah, that's the head forward or the goose neck.
There'll be none of that.
- No poking.
- (laughs) Bob, why Bob?
That's a why Bob?
So, you do about three to five of these,
and do them every 15 to 20 minutes.
It's gonna make a big difference right there.
- Not only does it correct your posture
but it kinda is the reminder that you
need to find that good posture again.
Break it up a little bit.
- Exactly.
Now, if you've already gotta knot, right?
Often times in that trap
or that rhomboid area by the shoulder blade,
one of the easy things you can do.
And do this, you know, take a tennis ball
or lacrosse ball, throw it in your luggage bag,
and take it traveling, or you can have it right at home.
Which one do you wanna use, Bob?
- I'll take the tennis ball.
- Oh, absolutely.
- So, Brad, you wanna turn around,
and we'll show where we're gonna hit?
- Yep, absolutely.
- Okay, this is usually the problem spot with knots.
That usually rounded out posture here is what causes it.
Yeah, show it from the side.
- Oh sure, yeah.
- Yeah, that rounded out here.
So, this is one we wanna correct.
So, we're gonna go ahead and we're gonna
put the ball at six different locations.
We can try here, here, and not on the spine.
Back here, and then even down between the shoulder blades.
Now, you don't have to be exact, of course.
But that gives you some guidelines where to put the ball.
- So you can do it laying down.
Lying down.
On the floor works great.
Do you wanna do it up here
just so Liz can get a better shot?
You don't wanna do it on a bed
or a soft surface like this for sure.
- But I, you know, I start of, like in the mornings,
I use the back pod, but I'll stretch out,
and just put it back here.
And I, you can move, you can work on it,
or you can bring your arms back like this.
- [Brad] And do the W like that.
- And stretch out like this, and just let it relax.
Or you can roll on it.
Give it a little more pressure on it.
- You can use the wall, like this.
Can you see that, Liz?
I got the ball on there.
Now, this works nice because you can roll up and down
and get two spots kind of at once.
And I can feel, there's, typically,
a trigger point right there, and I'm on it.
Mine's not really tight, but I can still tell
that's where it will tighten up.
And it's amazing.
It's one of those things that
you can do even if you don't have a knotted back
just to get things to loosen up,
get the circulation good.
- You can also use a, put the ball into a sock.
Helps you kinda guide.
- We shoulda had that.
- We shoulda had it out.
- Yeah, sorry about that, but use your imagination.
Sorry about that.
But, it works well this way as well.
The next thing, now this is even more fun.
And just, I was gone for the other weekend,
and I was using the massage guns are so popular now.
And I took this one, and here's the case for it.
Happens to be a Bob and Brad massage gun.
They work really well.
- Just happens to be.
- But I could hardly fit it in my luggage with my clothes.
And I said, man, I wish I had a smaller one.
So, actually, they.
- How many clothes did you take?
- Bob, I have to change everyday, you know.
I got pajamas and pillow.
So this small one.
You know, it has four heads in it.
Nice handheld.
And it's amazing the power this thing has.
Let's get'er going here.
- [Bob] Now this one, I don't...
Is it available yet?
If not, it can, we'll have a link for it.
But it might be available in a few weeks.
- Right.
There you go.
- And you always have to hold the button for three seconds.
- I gotta sore chest muscle right now.
And it's beating pretty good.
I'm much better now.
So, you can work that.
You can here the ah.
And it's not real aggressive, but it's plenty aggressive.
- Yeah, it's pretty powerful for being small.
- It is, it's amazing actually.
So, you can use that.
The only part that's hard to get with this
is your own back, unless you got someone else to do it.
But every other part of the body works get for it.
The calf muscles, the shoulders, the traps.
Oh yeah, yep, you can get over there.
Oh, you can even do the same side, like that.
It's kinda neat,
it gets the whole building shaking (laughs).
You can do this stuff when you're a kid.
- I think you're shaking,
Brad so it looks like the building's shaking.
- Oh, well, you know.
Anyway, so that's another nice option.
Let's go to the other option.
Let's get this turned off here, there we go.
This is a nice one too, the Thermatex.
Particularly, you know, things are getting colder now.
It just turned, Halloween's coming up,
so it's end of October.
It's a cold October so far.
But, just to get some deep heat into some muscles,
get the circulation going,
allows those knots to relax and just kinda open right up.
- This is far infrared heat.
So instead of penetrating.
I got the right side this time.
Regular heat only penetrates surface.
- [Brad] Yeah surface, superficial.
It gets the skin warm, feels good,
but the heat will not penetrate in
more than just a few millimeters.
- [Bob] But, if you use far infrared,
it can go as far as 2.6 inches.
- [Brad] 2.36.
- [Bob] Three six inches.
I always get this wrong.
I don't know what's wrong with me.
- And they've done studies that,
with thermal couples that actually measured this.
- So, you can see that's a lot of difference.
I mean, you can get into the joint,
into the muscles, it really.
Brad and I, you know, individually used ours every night.
- Yeah, we just keep it right on my recliner.
So if I'm reading at night, I sit,
especially this time of year,
when you're, you know, you're a little cold,
you look outside it's snowy.
It even, psychologically is wonderful.
- Brad, once my knot starts,
this is the only thing that would take it away.
I mean the posture and, you know,
wouldn't take it away that day.
Yeah, so I would actually put.
It comes with straps you can like strap around you.
- On the upper back.
- Yeah, I'd work that way.
- It hits those points we talked about with the ball.
So, it really, it is a little spend-y.
- Very spend-y.
- But they work very well and they do get deep
and they're built extremely well.
- Yeah, make sure if you ever buy one,
go through our link because you will get
quite a bit off, I don't know.
- The discount below the video, the link is there.
Check it out.
The next thing, now this is a little bit harder
to carry with you traveling,
but it does work well and it's not that expensive.
And that's the six inch roll.
Now, this is 36 inches.
If I was traveling, they do make one 18 inches.
That works fairly well for most.
- Oh we used to buy those and cut them in half.
- Yeah, yeah, well I wouldn't cut this one in half.
This is pretty.
- Yeah, it's too pretty to cut.
- Well, and this you really need to use on the floor.
I'm gonna do it up here simply for the sake of videoing.
But do it on a carpeted floor works the best.
And you can, this does work well for the back.
And this is, I think, Bob,
you still do this one for the upper back?
- [Bob] Absolutely.
- So do I.
- So mid back, upper back, that's what you work for.
You don't want to use it on the low back.
- The lumbar, back, and the belt line probably not.
But it does work really well for the hamstrings
as well as the quadriceps.
You can do the IT band.
It covers...
- [Bob] The quadriceps are here.
- What, what did I say? - [Bob] You said quadriceps.
- What'd I point to?
- [Bob] I thought you pointed to the calf.
- Oh, well I could've.
Man, it's Tuesday, Bob, I'm still waking up (laughs).
- [Bob] Let's go.
- So you can-- - Let's get on the sweatpants.
- You can use the six inch roller
for a number of muscle groups,
but those are the ones I really like.
- Some people just lie on it lengthwise too.
- Yeah?
Well maybe we should show them that.
- You wanna show that?
- Absolutely.
This is, like.
- [Bob] This is where you need the full roll though.
- And make sure this one, the density.
They come in three different densities, typically.
This is a medium one.
If you get the one, the high density.
- [Bob] That one might not be as comfortable.
- Yeah, and it depends on the individual,
but, probably, you're gonna be safe
if you get the medium density.
Oh.
And this goes right on the spine.
- See, this really straightens out your spine.
Makes you stretch out, stretching out the chest.
I mean it's, it's just a good relaxing easy one to do.
- And you can do your Ws here.
It's a really good idea.
You know what W stands for?
- I'm afraid to ask.
- Win Bob.
Because you're a winner when you do these.
- Oh, I thought you were gonna say Wisconsin.
- Ah, ah-ha you are a winner.
- You made me say it.
- (laughs) Or Winona.
- All right.
- Yep, so, another good use of this particular device.
We love 'em.
All right, whatdaya say?
- Remember, Brad and I can fix just about anything.
- Except for.
- A broken heart.
- But.
- We're working on it.
- Yeah, what are you, playing the banjo?
- I don't know (laughs).
- Why Bob?
Cut it off.
Cut, cut.
(synth sting)