- Hi, I'm Bob Schrupp, physical therapist
- And I'm Brad Heineck physical therapist.
- And together we are the most famous physical therapists
on the Internet.
- You don't have to be a sore loser
just cause the Vikings can't win a game.
- Alright. In my, in our opinion
- Oh in our opinion. Of course
- Alright today we're gonna talk about dynamic stretching.
Yeah. We already did a video on dynamic versus
static stretching and maybe Nancy could even
put a little link to that, you know, to tell you why
to use one versus the other.
- Sure.
- But right here we're gonna show you
the top three stretches for dynamic stretching.
Let's get to it!
- Okay then.
- Alright number one
- Number one
- This is to stretch your calf muscles.
It's a really good one.
You doing it in a dynamic fashion.
So you're gonna bend over like this
get in the pike position.
Can you see this Nancy?
Now I'm stretching the lower
Show them. Brad show what happens there.
- This is the leg that's stretching.
The foot that's on the ground.
You can see the calf muscle here and Achilles tendon.
- And I'm going to be going up and down like this.
- Yep.
- A good 10 to 15 times and yeah, it's stretching.
- Oh, I can believe it.
- Got it. You gotta reverse it to the other one.
- There's one clarification I wanted to, to bring up Bob, as
everyone knows, our videos are for people 40
and over.
- Right.
- This is for that people 40 and over who are pretty active
- Right.
- Pretty high level.
- And probably maybe 40 and over that are gonna participate
in a softball game or
- Yeah.
- You know, a dynamic sport where you really need a lot
of force and power.
- Right, right.
- Where you're going to probably do some sprinting.
- Yeah.
- This is a good one.
You can do dynamic stretching with static stretching too.
- Sure.
- If you want
- What's number two?
- Oh, number two is the toy soldier.
You want to do that one
or you call it the German soldier
or do you not want to do that?
- No, you do it. You did it good last time.
- For some reason it bothers him I think.
Now with all these, you want to probably start
with short movements, small movements
and then work up to larger movements.
So I'm just, actually
this is gonna stretch the hamstring.
So you're just, you're walking along like this.
And after a while, you can start to really kick it up.
- Now I wanna emphasize the only way
- Dancer baby! Look at this Brad!
- Come on Bob.
I'm trying to get some good technical information
in for our viewers!
If you're going to do the hamstring stretch
you must have the knees straight.
- Right? Exactly.
You can't be going like this.
- Right?
- I'm feeling this pull on my hamstring.
- Definitely start out with the smaller kicks
and build up cause you don't want to
Yeah, there you go.
- All right.
- Why Bob?!
- Third one
- Get the football out of here.
- You can do this one Brad
Do something for once.
Walking lunges.
- Oh yeah.
So walking lunges.
Now this might need a little something to hold for balance.
- You might
- You gotta come down and you're
gonna go down, don't bump your kneecap
on the concrete or the floor
- What you're trying to do here is you're really
going straight down.
You're trying to not have this knee go too
far forward of the foot.
- So this would not be correct.
- Right.
See how far the knee is forward in front of the foot?
- Yeah. So here we are.
So step front, like Bob said. Straight down
- Straight down. Yep.
- And you do have to be careful
for that knee if you go down a little quick
- Boom,
- Right on the kneecap.
It's not fun. I've done it.
- But you're stripping, stripping.
You're stretching your hip flexors and hip extensors here.
I would say.
- Right
- And a little bit hamstrings probably
- And you're doing a warm up, this is
- Yeah, this is warming things up.
- Yeah, exactly.
I think that you're right. This is activities.
- Go here. Go another step.
- Otherwise you go in circles.
If you don't, there we go
- You can even go along and go along the field.
If you're, you know.
- Right.
- That'll draw some attention to you.
- Exactly right.
You know, you just tell them we told you to do it
and it will be alright.
- And then as we promised
we always give three bonus ones.
- Kind of the whole surprise here.
- leg lifts.
Well here I'm gonna use the chair here.
It'll be the best way to do it.
This one, like Brad said, you
you remember doing this back in the thirties, right?
When you were
- It was, it was
in the seventies when I was in high school for track.
As a matter of fact in karate
we did that in the eighties and the nineties too.
Loosen up the hips.
- I wasn't born then yet.
So I don't know anything about that.
Again. You're getting the inside of the thigh outside
of the thigh. Good, good stretch.
Stretch for that one again.
You're right, Brad.
I've seen that one for a long time.
Butt kicks Want that one?
- Yeah. The butt kick.
I gotta be honest with you, Bob.
I'm not a big dynamic stretcher.
Just because I don't play baseball.
All my sports are pretty slow.
- Yeah.
- So, but yeah, this will get the quad and stuff.
You're gonna take a heel
- A little bit of hip flexors too
- Now this one, I would personally do a little bit
of a static stretch and then work into it.
- And you're 50, some and older.
That's why Brad, you feel this way.
- Yeah.
- I see younger kids, you know
working this one before basketball.
- Oh yeah
- Good posture. You know?
Looks a little funny maybe.
Okay. The last one is the hacky sack.
Real simple.
If you've ever played hack sack, I have.
- Yep. I believe it.
- Touch the heel, touch the heel.
- I've got a dance that I do like that too.
It's a play on country music of course
- Oh yeah. That's right.
The boot scootin something
- Probably. Yeah.
We'll save that for another video.
We do have a video on some dancing.
That's very healthy.
- Yeah. That's gonna be cool to see.
- Yeah, absolutely.
- I'm really shocked.
- So again, these are good dynamic stretches
but I do wanna stress, if you're 50, 40
or over and you're not very active and you jump into these.
- Yeah.
- You shouldn't, you need to get built up.
- You may wanna do both static and dynamic.
And the rule of thumb for a lot
of times is to do dynamic before activities with the warmup
and then stretches sustained static stretches afterwards.
But again, if you're getting up to our age
you're probably going to want to do the sustained stretches.
- Yeah.
- Static
- Take it easy, be safe, and be happy.
That's one thing.
- Oh yeah.
Thanks.