♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ on the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapists.
- Brad Heineck, physical therapists.
- And we are have the most famous
physical therapist on the internet.
- In our opinion of course Bob.
- And we're at our new digs Brad.
- Yeah.
- And I love what you've done with the place, nothing.
- Well, Bob, what could I say?
You know, it didn't take much.
- Well, we will do some decorating as time goes on here so,
but today the video's title is
arthritis relief exercise program for the back and legs.
We're gonna show you how to do it in a seated position.
We're also gonna be doing in the near future
one for the neck and arms.
- Excellent Bob.
- So we can cover the whole body.
We just thought this is gonna be too long
if we did them all together.
- Right we don't wanna drag things on because
you know people do see that we babble a little bit.
- By the way if you're new our channel
please take a second to subscribe to us.
We provide videos how to stay healthy, fit,
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Also go to bobandbrad.com, go to the giveaway section.
This week we're giving away a fit glide,
and we're gonna show that at the end of the video Brad.
- So I'll leave it here.
- No you can show it now, but we'll show you how it works
at the end of the video.
- Absolutely. So wonderful.
- So you got to stick around.
Go to Facebook for our
if you wanna find the contest at our Facebook page.
- Pinned to the top. Right up over here somewhere.
- Go to Twitter, Instagram, or Tik ToK
if you want a 60 second version of our program.
- 'Cause that's all some people can take.
- All right so the key to arthritis relief is
really one joint protection.
- Yup.
- You don't wanna really pound the joint at all.
- Right.
- So like with hips you probably
wanna be careful with running and knees
and all that stuff like that.
- Right.
- Anything that involves a lot of pounding.
- But movement.
- Movement.
- Is necessary.
- Yes yes.
And so that's the other key is we wanna get movement.
So we're gonna show you a movement program
in your chair without putting a lot of stress on the joints.
- There you go on and I do wanna say
before we get going with this,
there may be some of these movements
that create pain, sharp pain.
If that happens, don't push it.
Just set those off to the side.
- Right.
- Do the ones that just give you that stretch.
Maybe a little stretch pain
and then come back to the other ones that
if there was one or two.
- Revisit it later.
- There you go.
- All right let's start off this for the back.
So we're just gonna do gentle rotations.
So we're gonna just turn.
I want you to keep really good posture
when you're doing this.
- Yup.
- I'm gonna show them do the profile Bob.
- Yup. That sounds good.
- My right side is my good side.
(Bob chuckles)
- I wish I could agree with you Brad.
- Well you're not the only one that says that.
- All right.
- Next one is just a simple hallelujah stretch.
Now if you don't have a good solid back to the chair,
you can just put your arms back here,
and lean back like this.
But this is good for the mid back
and maybe get a little bit of low back too.
So and Brad why don't you show them over the chair.
- Yeah if you feel comfortable doing this
and it doesn't hurt,
- Then it's a great stretch of the chair.
- Man I'm telling you Bob, I love this one.
Reminds me of the Shrek movie,
they sing the hallelujah song.
(Bob chuckles)
Yeah I've been doing some research on that.
- You must be to watching with the grandkids.
Okay next one is hip flection.
So we're gonna start on the hip now.
So we're going up and we're gonna do each side five times.
Just a good one to get,
again what we get moving is the synovial fluid
- Yes.
- Which is kind of the oil of the joints.
- You know you can grab and help a little bit if you need to
- Sure. Yup.
- Give it a little stretch if you wanna at the end.
Okay. Now hip abduction.
Now you can do this a lot of ways
but one you can just go ahead and basically spread out
and back in again.
Kinda like a clam shell
but you're not on your side like a clam shell.
- Right.
And keep your feet close together,
so they're touching typically if you can.
Think about breathing through all these.
Relaxed breathing.
- Right, very good.
- All right next one is external rotation.
Now if you have a fair amount of range,
you can take your ankle and put it on the opposite knee,
and then you're just gonna work on
externally rotating the hip.
This is a really important one, a really good stretch to do.
- Yup.
- And range of motion at the same time.
If you have trouble, you could just start on a floor.
- It's a good plan.
I'm working with someone right now,
- They couldn't get up.
- He cannot.
58 years old and he can't get his knee up to here yet.
- Wow.
- So he's got some issues.
We're working on them.
- So we're going to the other side too Brad,
we don't wanna be like a one legged duck rights?
Swimming in circles.
- Well you start walking in circles
and then people start to talk Bob.
- As if they don't already.
(laughing)
Okay next one.
We're gonna go down to the knees now.
Oh, I missed one Brad.
Hip extension.
- Oh yes.
- So this is a great one because when you sit a lot,
so this is probably more of a stretch Brad, isn't it?
- Yeah.
Yeah. But you're still,
it's a stretch, you're still getting that end range.
- Yeah.
- If you can.
I just want you to stretch.
This is where you're stretching the hip flexors
and then he can go the other direction too.
- If you don't feel comfortable on this one,
you feel like you're gonna tip off the chair
just leave it be.
- Yeah safety first.
- It's not that critical of a stretch.
- We don't want anybody saying they fell
because they were watching a Bob and Brad video.
- Yeah we'll wanna avoid those types of accusations.
- All right. Knees.
Just all we're gonna do is bend and straighten.
Now this is a good one if you're having knee arthritis
issues throughout the day, when you're seated,
you should be doing this.
- Right.
- Like every 20 minutes, every 30 minutes.
- Yup.
And try to kick it out as straight as you can,
just don't do a half one.
If he can get it up high, go ahead.
You don't have to do 20 or 30.
Just five to 10 if you're doing them often.
- Now another little bit of advice
is if you do sit a lot,
don't sit with your knees bent beyond 90.
- Like this.
- Yeah.
- Get them out like this and even like this,
or you can trade.
- Makes a bog difference.
So all right.
All we got left Brad is the ankles.
So we're gonna go ahead,
this will be a good one for you because they can see it.
- Oh, I thought it's a personal
- Dorsiflexion, plantar flexion
- Kind of a personal thing.
I didn't know you were ahead on me there.
- Yeah.
- So you can do them together or you can alternate.
- There we go.
- This is a really nice one to do.
It's the music one.
You can put some good music that you enjoy and hopefully
- Sure common some Shrek music on.
- Well I don't know about that.
- All right I'm going to do the circles now Brad.
I like to do it like this like cross over.
- Yeah that's a nice option.
- And go five one way, and five the other direction.
- Yup.
- You can do both at the same time.
But this is just again, it gets the body warmed up,
- Yeah.
- And makes sure all the joints are moving
throughout their full range.
And it's gonna help you in long run with your arthritis.
- You'll be amazed.
And we're almost done with it I'm sure you feel better.
I feel better already and I already did my exercise.
- I feel energized.
- Yeah, it does. It gets you pumped up.
- So now as a good alternative to this,
if you wanna get the hips and knees moving,
you wanna get a fit glide.
You can actually do this in bed too.
- Oh yeah.
- You can actually lay down and actually,
Brad's gonna show you how this works.
- And this is one of those things
if walking is uncomfortable on your knees, you can do this.
Get that range of motion.
They slide really nice and freely,
and that's what they're supposed to do.
Should we show them the incline
- Yeah yeah, show them all the options.
- So you can tip it up on an incline.
Now this is one of those things that also,
if you're working at a desk for long periods of time,
you wanna get those legs moving.
Put it underneath your desk and let her go.
- I am gonna give the warning Brad again,
it does make a little sound is a little swish, swish sound.
- Swish swish.
- Yeah so it's not silent.
- It's not obnoxious though but it's there.
- I think one of the biggest selling points of this Brad
is how lightweight it is.
- There's no doubt about it.
- Yeah it's five pounds?
- I think it is 5.1 right it's very close to five.
- So you can do curls with your fingers
I always like to say.
- Yup. So you can take it with you.
I think it fits inside most suitcase.
- Yeah I would say.
I don't know if a carry on would be close.
- But you know, like my mother,
if I took her to her apartment
where she's not getting out of,
it would be a wonderful thing for her to use.
- This is for the elderly, this is made for them.
So just don't have a stand on it.
- Yeah and it says so right on there.
Be careful they say.
- All right remember Brad and I can fix just about anything
- Except for?
- A broken heart.
- But we continue to work on it.
- I think people have given up on us.
- I didn't work on it this weekend Bob,
I took the weekend off.
- All right. To clear your head.
- Carry on.