- [Narrator] 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 together we are the most famous
physical therapists on the internet.
- In our opinion of course Bob!
- Today we're gonna go over tool number four.
For people with back pain.
When we say tool, we mean exercise, stretch, position
or maybe just a tip.
- Yeah.
Like positioning posture, you know, that's a big thing.
- Right.
So we're gonna talk about two exercises that I like
to group together Brad,
because they're, most people can do them.
- Yeah.
- I mean, a lot of people can't do the other ones
we recommend, but most people can do this one.
- Right.
- These two.
- Even if you're, if you're elderly, if you're very weak
if you have a real, some issues that.
- Why don't we start with the easiest one?
The windshield wipers.
- Oh, yes.
- Named by you, right?
- Well, I don't know if I invented it
but I always use this term with patience
because I think you can relate to it.
- So.
- So you wake up in, in the morning
in bed and you can jump right into this. Right?
- Yep.
You, you gotta have the covers off your legs
because you're gonna pull your knees up like this.
Keep your feet together.
And your knees gently together.
There's nothing real tight with this.
And then simply keep your feet together
and your knees and roll this way, but keep your shoulders
glued to the bed, so to speak.
And we get a little gentle rotation.
- Yeah, why don't you show them the wrong way, Brad.
Show the shoulders, come up
- Let's do this.
So if you, if you're going like this,
we don't want that.
We want this.
- But doing it this way, he's actually getting some movement
in the back and the hips.
- Yep. And we're working the core muscles a little bit too.
- Right?
- One thing that's really important is.
You got a question Bob?
- Yeah
- Okay.
- And you're gonna answer it right now, Brad.
- Yeah. If it hurts, hurts, it's like, oh man
that hurts my back.
If then you go the other direction and it's not so bad
which is pretty common.
- Right.
- Do not go the direction
that hurts or go that direction to the point of pain.
- Right.
- Don't push into it.
So, oh, no pain.
- If you go to like eight o'clock
go to eight o'clock I know
- That'd be six hours worth of stretching.
- Two o'clock maybe. How about that?
- He's talking about position.
- Yeah.
- So this is yeah.
- Twelve.
That's two.
- Yeah. And then, but this way,
if you can go all the way over
and it feels good.
- Yeah.
- And what you'll find typically is day to day
this one, this direction will get a little farther
and eventually you can go both directions comfortably.
- Now You can do this straw today.
You can do this 5, 6, 7 times a day.
If you like.
I, I think it's a great way to get some movement in the back
get some blood flow going to it.
I'll show the next one.
Brad, if you don't mind.
- Yeah. You know, if you feel comfortable
you can do it on the floor.
If you feel comfortable getting up and down
it works a little better on the floor.
One thing you can't do it though
is you can't do it on a couch.
- No, I would say not to.
- Because one side gets in the way.
- Next one is cat, camel Brad.
And you have to be able
to get up in the quadruped position.
That means on your hands and your knees.
This is the cat, camel. Brad.
I'm not sure why
because I don't know which is the cat way.
- Well, the yoga people always square.
- Basically, you arch up like this
while you're putting your head down
and you gonna go this way, camel in this camel.
- This to me does not look like a
- A camel has the hump.
- That's what I'm thinking.
- And I'll tell you, this is great for fascia too Brad.
- Sure.
- Like the fascia in your back.
But it's a really good way to get moving.
And it's, it's not that difficult to do
and you can work it more and more every day.
- Yeah. And you know, initially if it hurts to go way up
or way down, you just go to pain, free range.
And as things improve, you start to get to that.
- I feel my back loosening up right now, Brad.
- Yeah. Absolutely. It's wonderful way to get all those
vertebra moving against each other and a without weighting.
- All right.
That's it, Brad, two simple exercise.
- Two.
- We said they're be simple
and they are give 'em a, a looksie
and see what you think.
- I would like to say, have a goal.
Like they say in England, have a goal.
- Have a go at it.
- There you go.
(laughing)
(outro music)