♪ Bob and Brad the two most famous ♪
♪ physical therapists on the internet ♪
- Hi 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 going to be talking
about five foam roller exercises we would never do,
that doesn't mean you can't do them but we,
you know if you listen to us you should do them.
- Well, you know.
- Just like listening to your mom.
- There's a better chance
they're going to live healthier, feel better.
- And not get injured.
- There you go.
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This week we're giving away the ergonomics innovation
donut pillow or donut cushion.
This is for people who have coccyx pain,
- Right. - Or sit's ball pain,
or if you have a bony butt,
or you just want to have a more comfortable sit.
- We got someone here at work
she just uses it every day
'cause she's more comfortable at her desk.
There you go.
- We're gonna go over these fairly quickly,
we don't need to spend a lot of time.
The first one that we recommend
that you don't foam roll is your back, your lower back.
Your mid-back we think is it's great for.
- Right
- So if you wanna turn around, Brad.
So your mid-back runs from about here
to a little bit below the shoulder blades here.
That's the mid-back, that's fine to foam roll that.
You don't wanna foam roll this area
because, number one reason is, when you foam roll,
you're jamming all the joints together here.
- Right
- The back is normally arched that way
so you're jamming the facets, the joints together.
- Right - It's just not a comfortable
thing, it's not a good thing. - Right.
- So should I do it once, Brad?
- Yeah. - Just to show ya
- Which one are you gonna pick out Bob?
- Well give me a soft one
- Well okay, we got the ultra soft and how about
the medium soft? - Yeah, this is probably
one of the most popular ones that get sold on our site here.
- Right
- And I think if they were in our Amazon affiliates page
down below. - Sure, its my favorite one.
- Again, mid-back, yes, fantastic.
I do it every morning.
But getting down into this part here, ooh,
I just don't like that
and its jamming the joints together
and it's just not good for the back.
- Yeah, this is one of those things
you gotta listen to your body,
sometimes with the foam roller
it's good to have some pain with it,
but not in the lower back.
- Actually, people should thank me for making the sacrifice
in doing that, what is a demonstration.
- Well I'm sure there'll be many comments on that Bob
- Alright (laughs).
Next one, the point of the hip.
What do I call the point of the hip?
If you look right here,
this is the hip bone and right here on the point,
the reason I don't like to foam roll over there,
there's a bursa there. - Right.
- If you keep foam rolling over that bursa,
which is a fluid filled sack, this is got a --
she's gone, okay, she just looked like she was mad at me.
There's a bursa which is a fluid filled sack there
helps the tendons run over the bone
and you keep irritating that and you could flare it up.
- You can feel that right there on your side.
It's below the belt. It's a bony part.
- Now you could go below that, just right below it,
but just don't go over the hip itself.
- So we can do that IT band we talk about
we've had videos on that but when you get up into here
I'm going right over that bone right now
particularly if you have the black roll,
those are a little more dense,
it's even more aggressive on there.
- Or if you had this one
- Oh, that knobber here. This one.
This is pretty aggressive, it's good for the hamstrings,
upper back perhaps and the calves.
- I even like it on the hip flexors.
- Oh you do?
- Yeah I like to get aggressive on my hip flexors.
- I bet you do, Bob.
- Okay (laughs).
What does he mean by that?
- (laughs) Let's go on.
- Alright, next one.
For the same reason I wouldn't do the lower back
I wouldn't do the neck either.
For the same reasoning. - Right.
- Your back has a normal arch in here like this
and so you're gonna jam the facets together,
it's just not doing any good.
- Back often, the lower back, and the neck.
- I don't think I have to demonstrate that, do I Brad?
I just could like show on the shoulder,
I'm gonna hit my mic anyway so that's
why I don't wanna show it
but it's gonna jam up all my facets, the joints together,
not good for you.
And the next one is just like the hip.
- Sam I am - Sam I am.
So there's a point of the shoulder too
which is also not gonna be comfortable
because not a lot of the muscle over that area.
If we get right to the point here,
and you can irritate the tendon there,
there's bursas there too, all around there.
- That's a tender area
- Yeah, so you could irritate that.
So you don't wanna foam roll
right over the point of the shoulder.
Maybe that's very obvious to people
but I don't know what people know
or what they don't know, Brad.
- Well we get questions on these in our comments
and so these can clarify that up.
- The last two, I mentioned five
but I'm gonna go ahead and give you two in one.
One is, the fore--
and this is just because how difficult it is to do.
A lot of times it's really good for you
to massage the forearms,
especially if you're having some overuse syndrome
in the forearm, or if you type a lot,
or even if you're carpal tunnel,
I think its good to massage this area.
- Sure.
- Its just awkward to use a foam roller.
I mean, I dunno what you'd do,
is it like this? It just
- Well, you know,
ow I just took my bandage off my thumb, darn it.
You could go like this on the back side.
And the front, it is a little awkward,
you can do it, it's just --
- I just think as a better alternative, Brad,
is to use a massage stick.
- Yeah, you're right.
- I mean these are made for this type of thing.
You know, this really gets in there,
it really rolls it out,
and the next one I'm going to mention is the same way
down the hip adductors, the inner thigh.
- Yup. - Just really awkward
to try get in that position.
- It is with this big roller
- But you could take this roller stick here
and you can really get into that inner thigh.
I've been actually using this
'cause I've been sore on my inner thighs, I'm not sure why.
- I think for the forearms and the adductor,
the groin muscles, this really
- Yeah, that works fantastic.
- Yeah, the Pure-Wave is really a ticket.
But what we're not doing that though.
- Yeah, we're not mentioning that right now.
- Sorry
- But we're just doing the foam rollers basically.
I dunno, were there any other areas
that you're concerned about, Brad?
I mean I wouldn't do it over the heels, I guess,
but there's no reason why you would.
- Right, we're just talking about what not to do it on.
Right, not what to. - Yup, yup exactly.
Alright, promised that we're gonna make this short, Brad,
so thanks for watching.