♪ 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.
Today we're going to show you how
to fix your posture with three moments, forever.
So that includes in the grave, I guess.
- Oh, Bob.
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(Brad laughing)
- Perhaps a massage gun, Bob.
- Yeah, we're giving away a massage gun,
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and Brad what else do we have?
- Podcasts out there going crazy, Bob.
- That's right. - People are loving them.
Lots of good information for everyone.
Bob, we're talking about posture, how to fix your posture.
Three movements, and forever,
as opposed to just a temporary fix,
and then you go back to this.
- Well, one of the things is you have to know
if you have bad posture.
- That's a good point, Bob.
So tests.
You know, as therapists we test,
and we're going to show you some simple tests you can do,
to yourself, to easily assess where you're at.
So this first one, look at some photos of yourselves.
You know, nowadays photos are like a dime a dozen,
or a dime a bazillion.
- Right, everybody's taking them.
- Digitally, t's not like when we were in high school,
a photo was pretty rare.
- Yeah, right.
- We couldn't afford film.
- You had to go to the store,
and you had to process to.
- Ah, that's another story.
But no, seriously, look at some photos, or video.
- Video even more helpful.
- Yeah, I found out how terrible my posture was
riding my bike, when we did a video on it.
- Right.
- And I thought, who is that picture
of that guy with that rounded back, and it was me.
- And for me it was push-ups, oh my God, they were awful.
- Yeah, so they're, you know,
use the digital world for your assistance there,
also go to your family and friends.
- Yep.
- Bob talks about it all the time, when your.
- My wife.
- Your wife reminds you.
- She loves to correct me.
- Yes.
I don't know why my wife isn't that bad on me.
- Well you have pretty good posture, probably.
- Well, I don't know, but anyways, you know,
I better not say anymore, I'll get in trouble.
- Yeah, that's right. (Brad laughing)
- So anyways. - Stop while you're ahead.
- They're friendly criticism.
- Yeah, that's right.
- You know, constructive criticism.
- And I have a mirror right by,
you might find this weird, but right by my desk.
- We don't have to know.
- So I can look over, I can see if I have good posture.
- Oh, yep, that is.
It's like when you go to a workout gym.
- Yes. - There's a lot of times
mirrors on the wall to see body mechanics
while you're lifting. - Right.
- Well, this is the same thing,
this is body mechanics throughout the day.
The other way you can do it is simply go up to a flat wall,
like this, and put your bottom up against the wall,
and then put your shoulder blades up against the wall,
and then see, you know, if you're standing here,
how far are your shoulders from the wall?
And how far is your head from the wall?
If you have perfect posture,
we're going to have,
the back of your head should be touching,
your chin should be slightly down,
your shoulders should be back,
your chest is slightly out,
and you can bring your feet up towards the wall, you know.
And here we're to that, you know,
attention stance, as if you were in the military.
But so obviously we're not going to walk around like this,
but it's here in a relaxed phase, so we're gonna-
- Well one thing you wanna find out,
if you can even get into that position.
- Well, that's a good point, Bob.
- [Bob] Because if you go like this, Brad,
and you're going like this.
- Yep, to touch the wall.
- [Bob] That's the way to touch the wall.
- Yep.
- [Bob] You don't have enough retraction here.
- Yep, then you're going to have to start working these.
- [Bob] Yep, and your shoulder blades
should be able to go flat against the wall.
- Yep, and that.
- [Bob] And just temporarily be able do it.
- Yes, and if you go out like this,
now I know I'm a little tight.
- [Bob] Yep.
- I can get my right elbow to touch, but my left elbow.
- [Bob] Left elbow.
- That's a little tight, I'm a little tight on the left.
- [Bob] And you surely can't put your hands flat.
- This one I can.
- [Bob] And that one you can't.
- My left side's a little tight,
so we're assessing not only posture,
but some asymmetries if you will.
- [Bob] Of the range of motion.
- Exactly.
So what are these?
- Well, how you going to correct this?
- Three movements?
Well naturally it all falls down
to one letter in the alphabet, Bob.
And what does that letter look like here?
- W.
- A W, yeah.
I always remember, you know, Wisconsin,
not Minnesota.
(Bob laughing)
Either that, or it's like Cassiopeia.
- Shouldn't it be a L, for loser?
- Oh Bob.
Why, Bob, why.
Anyways, let's go on to this.
So you do this,
you squeeze your shoulder blades together
and you form that W, and stretch
- Now, it's going to be nice
if you can do this throughout the day,
we don't want you just doing it once.
- Right.
- Do it throughout the day,
and you're going to get much better results.
- Yeah, so do about three to five of them, at least.
- Yeah. - You can do up to 10.
- Yeah, (mumbling) them off,
it only takes 10 seconds.
- So we're strengthening the muscles in the back,
stretching the ones in the front,
and that's going to allow that posture
to start forming for you,
so you don't have to think about it.
If you're at a desk, you can simply do them, you know.
- [Bob] Yeah.
- Take a mini break every half hour.
- [Bob] It'll refresh you, plus it'll remind you
where your postures supposed to be,
because you probably have crept forward like this.
- Yeah, um-hm
- And this will bring you back where you should be.
- Yep, so the key is, is to do all these regularly,
not just once a day, but every hour,
every 30 minutes, do three to five of them.
- Make it a habit. - Yep.
If you want to increase it, if you've got some,
these stretch bands, they're really good.
- Exercise bands. - Yep.
We're going to do this, and make W's.
I can, if we look towards the camera.
- [Bob] Yep.
- I can do it this way, you know, you can hook it up,
we've got the wall anchor, they work well,
or any other object, a post, or wherever you're at,
you know, in the office you might
have a hard time finding something.
- [Bob] Well they have attachments for you door, too.
- Yeah, yeah, that's right.
You can just put it in the door.
- [Bob] Right.
- And hopefully, don't let anybody walk through the door
while you're doing it, you know. (laughing)
Okay, let's go to the second one.
Now this one I really like because
it doesn't take a lot of effort, you can relax.
- Is this it? - Yeah.
- Oh, okay, sure. - Yep.
Ideally, what you'll do
is take a six inch foam roller
that's three feet long.
If you don't have one of these that's okay,
we've got options that don't cost anything,
as long as you have a towel.
If you roll a towel up relatively tightly.
- [Bob] I think we actually rolled up two towels.
No, we rolled up a sheet and a towel.
- Well, yeah, whatever.
Use some material, a towel, a sheet.
- Beach towel.
- And get it so it's pretty firm.
Tape it, we've used some nice red duct tape
so you can see that. - Yeah.
- Set that down.
Now you're not going to do it on your bed,
you have to do it on the floor,
probably a carpeted floor is most comfortable.
We'll do it here just because it's easier to film,
so you can see it.
And you're going to put that
right between your shoulder blades,
and there we go, and I'm going to go into that W again.
I can go up to here, and just let gravity do the work.
- Is your head supported, Brad?
- No, it's not, that's the problem with a towel,
it's too short.
You could put a pillow under there,
so you don't have to hold your head.
- [Bob] Right, couple pillows.
- I'll show you.
- [Bob] With the roller, it works a lot better.
- It's much more comfortable.
If you get a roller for doing this,
get one that's not real hard.
The density, they say, of hard, medium, and soft.
This is a medium.
- [Bob] Right.
- We find this is probably
what we think most people would appreciate.
- [Bob] Yeah, would find comfortable.
- See, I can rest my head.
It puts my spine in really good posture.
- [Bob] And if you can't get your head down,
you actually could use a pillow,
or it comes with a little device, too, that you could.
- I think you have to buy that extra.
- [Bob] Yeah, you have to buy it.
- Or that towel roll, we had a towel roll.
- [Bob] Right.
- Yeah, so some people necks will be so tight.
- [Bob] They'll be like that.
- This posture is impossible, but gravity,
hopefully, will just let that relax over time.
And I know you're not going to do this every hour,
unless you're work from home, but at a workplace,
they probably won't allow it.
But this is a really nice, comfortable,
and easy way to work on that posture.
- [Bob] Helps correct those forward shoulders.
- Yep. - Those rolled shoulders.
I've seen people even take weights.
- Oh, sure.
- And go back like that. - Yeah, yeah.
- Just let it stretch.
- You wouldn't even need, you know,
a soup can, if you don't have weights around.
- Yeah, a soup can, right.
- May be enough weight. - Yep.
- And now this last one is one of my favorite ones,
cause all you need is a wall. - Sure.
- It really works strengthening the back muscles
and the hips, and up across the whole area
that influences posture.
Feet about shoulder width wide, your hands on the wall,
just about eye level, forehead level,
and what I'm going to do is take my right hand,
and go up like this, and at the same time
I'm going to take my left leg and extend the hip behind me.
And it really does a nice job
in strengthening those back muscles
while you're in a standing position.
- You work along the entire length of the spine here,
we're getting all the way along here,
all of those muscles are working
from the top of the hip, from the neck.
- [Brad] And then the other thing
is make sure you're doing your chin tuck
while you're doing this, don't let your head drop.
- Yeah, then you're actually, for sure
hitting the whole spine.
- Yep.
So I'm going back like this.
I've did 10 on each side,
and I can feel those muscles fatigue
and start to burn a little bit.
They're working now, and you get away,
I just like that one cause it's a little more functional.
- Yeah. - In a way.
- You want to show the bonus, Brad?
- Oh, the bonus.
- We're already giving the bonus.
- Yeah, and this one is something,
well we've fell into this a couple of years ago,
but I really like it.
I'll show them. - Yeah,
(laughing) thank you.
- So if you happen to have a pull up bar at home,
we use the hanging handles because it does work nice
if you can grab something
so your back is up against the wall,
and that's going to provide that perfect posture.
My head's going to touch if I can get it to touch.
My bottoms- - Backs all lined up.
- Yep, and I'm going to slowly lower myself down.
Bob, you want to talk to about
the other benefits with this?
- [Bob] Well, we're getting some decompression of the spine.
- Um-hm.
- [Bob] But you're actually working the shoulders,
in fact that's where we first
started discovering this, Brad.
- Right.
- Is Dr. Kirsch, he's a retired orthopedic surgeon,
- Shoulder surgeon, yeah.
- And he wrote a whole book on this.
And he, you know, he's got a lot of testimonials in the book
that referred to the fact that if people
were about to go in for surgery,
and had their rotator cuff repaired,
and they started hanging.
- Yep.
- And they didn't need surgery,
the pain went away, they got motion back,
they got strength back, it was amazing.
- And they hang like this for maintenance, you know.
- Yep.
- Once, or a few times a week, or whatever, yeah.
- Well, first they're all hanging several times a day.
- Right, yeah, initially.
We've got the book underneath,
below our video somewhere there.
- Yeah, I can-
- It's well written for the lay person
as well as for the therapist to explain.
Cause I thought this was a crazy thing to do
when I first heard about it,
But after reading the book, and understanding,
and looking at the history, it's become a part of my life.
- [Bob] I'm gonna grab the book, Brad.
- Oh, we found it? - Yep.
- Oh, look at that.
- "Shoulder pain, the solution and prevention,
"the exercise that heals the shoulder,
"and relieves back pain".
- And it is gonna benefit your posture as well.
- Yeah, 5th edition, John M Kirsch.
- There ya go.
Yeah, show them, see.
Okay.
Well I'm feeling taller, I can breathe better now.
- Strong like bull.
- I strong like bull.
After you do your posture exercise, you do feel better,
you can breathe better, and it does wake you up for sure.
- Yeah, bravo.
- You have anything else to say, Bob.
- No, bravo. (clapping)
- Yeah, be careful in everything that you do.
- Yeah, be careful.
(upbeat music)