♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Well hi there 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.
- Humble opinions. - There you go.
- Today we're gonna talk about seven morning stretches
that you can do in bed to wake up
and kind of energize.
- Oh you gotta get things moving a little bit,
particularly if you're over 50.
- Plus we're doing a giveaway.
- Ooh!
- And guess what we're giving away, Brad.
- Bob, we're gonna give away a...
- Sleepovation mattress!
- Mattress, yes!
- I mean that's why we're doing this video.
This is all kind of ties together.
So this is a Sleepovation mattress, it's a sample of one
and they actually did the cutaway here, so you can see
the innards of it.
- [Brad] That's right.
- [Bob] And it's got 700 individual mattresses.
- [Brad] 700 tiny mattresses.
- [Bob] And air flow channels
and it's, this is by far, Brad and I were
just talking before the video here,
most comfortable mattress we've ever been on.
- Yeah, I've got spondylolisthesis and I can honestly say,
look you in the eye and say, "I love my mattress,"
not more than my wife though.
(Bob laughs)
It all works together.
- All right, by the way, if you are new to our channel,
please take a second to subscribe to us,
we provide videos how to stay healthy, fit, pain-free
and we upload every day.
Go to BobandBrad.com and go to the giveaway section,
you can sign up for the giveaway.
- [Brad] That's right.
- [Bob] Or you can go to Facebook and it'll be pinned
to the top of the page.
- [Brad] Yes.
- The contest, that is.
Go to Instagram, Twitter or Tik Tok if you want
a 60 second version of our program.
(Bob pants)
- And we've got podcasts now.
- Oh yeah, we've got podcasts too.
- All right!
- So I've got, I need to be careful here, Brad.
This is a, what is this, a twin size?
- Yeah, for one person.
- Yeah.
- But you don't set your mattress on top of a massage.
We're just doing this for the video,
it's easier for you to see.
- Little level, so if I fall off,
we've got the blooper reel I guess.
- There you go.
- So you're gonna wake up in the morning
and I'm first gonna take the pillow like this, Brad.
Maybe you even wanna fold it and put it like this.
- Wait, you're gonna do this after you wake up?
- Yep, I'm waking up
and I'm gonna start to stretching like this, Brad.
- [Brad] Sure.
- This is stretching the chest and the arms
and this is just a great stretch to do if you bring
the wrists out like this.
- [Brad] So he's opening up that rib cage
and allowing that air to come into his lungs
at a good capacity.
- Right and that's gonna wake you up there
and again, a lot of people's shoulders
and chests are tight from having poor posture,
so then I'm gonna flip right around.
- [Brad] How long are you gonna lay like that, Bob?
- Oh I don't know.
What do you wanna do?
20, 30 seconds.
- 20, 30 seconds.
- Sure.
- If you haven't done it before, do it as comfortable.
If it creates pain, you don't do it.
- Now this is for your shoulder, Brad, believe it or not.
What we're gonna do is grab behind like this
and stretch it back like this.
This is just, if you're having trouble
with a particular shoulder, might focus on that one.
Now you, I don't know, would you be able to do this, Brad?
- [Brad] No.
- So you'd maybe have to have a towel
or something like this.
- [Brad] Exactly right, Bob.
- We probably don't have one, do we?
- [Brad] No.
But that's all right.
- All right, so you could take a towel, put it behind you
and reach back like this.
Oh wait, I guess we found one.
Look at this.
So yeah, you can just go behind you like this.
- [Brad] Particularly in the morning if you're not,
if you're tight shouldered.
You can put your head to the side on this.
We don't recommend sleeping on your stomach
but this is only for momentarily.
- Yeah this is copasetic.
- Ooh wow, Bob, you've been studying.
- Yeah I have.
All right, next one.
You're gonna go jump right up
to the quadruped position here.
- Don't put your hand out, Bob, you'll fall off this bed.
- All right, so now you're in this position here
and you're gonna do the cat-camel here.
This is just a really good wake up stretch for the back,
to start warming it up a little bit.
- Obviously, if you're elderly
and you're unable to do these kinds of gyrations,
it's not for you.
This is for someone that's able to do these safely.
- Right.
We don't want any falls on a bed.
- Right, for sure.
- Okay, next one.
We're gonna do a hip flexor stretch.
Now this is gonna be
a little difficult on this one too, Brad
because I can't get too close to the edge, right?
But normally yeah, you wanna make sure your shoulders are
well on the bed.
You bring the one leg off,
you're stretching this muscle right here, the hip flexor
and as I put it down here, it's already starting to stretch.
- Well you've got flexible hips.
- Yeah and now I'm gonna go ahead and pull this leg up
and you can see how it pulls the knee up a little bit.
- This is moving up because his hip flexor, it's stretching.
Yep, exactly.
- So you wouldn't do this on both sides, you would do it
on the other side of the bed
but I won't do it now but you can stretch that
for a good again, 20 to 30 seconds,
just to get things moving here, so.
- [Brad] Make sure you breathe, relax, take a deep breath.
- Then I'm gonna just do one, Brad,
with a hamstring stretch and this is, again,
you could use a towel
if you can't get the leg up like this very well.
- Here, demo.
- Yep.
And you're just gonna straighten the leg up like this.
My wife does these every morning
because she's having trouble with her hamstring.
- [Brad] She does them in bed?
- She does them in bed, she does them on the couch,
she does them throughout the day.
She does like, a set of 30, couple times a day.
- [Brad] She does 30 times in a row?
- Yep, yep. - [Brad] Wow!
- And stretches it.
- Well she's had a hamstring problem for a while.
- Yeah for a long time.
- It'll take care of it but Bob's pretty flexible.
There'll be some people that when you start out,
maybe you only get about this high and you feel the pull.
- Yeah 'cause you want this part to be vertical.
You don't want it to be like this or like this.
- [Brad] Exactly.
- So vertical and then you're gonna stretch it, so.
All right, figure four.
This is a nice stretch to do.
You may start off and you can only start down here
but if you're able to, you bring the knee up
and you stretch it like this.
- Let's bring out an important point.
So he's taken his right ankle
and going above the knee.
Don't go over the kneecap, it hurts.
So--
- [Bob] I don't think you can see.
- [Brad] Yeah that's probably better, huh Liz?
- So there we can go ahead, put it like this.
If you really wanna stretch it, you can even grab like this
or take the towel and grab like that.
- [Brad] This gets a little bit of the pero femoris too,
if you have--
- Yeah, pero femoris.
So we're getting quite a few muscles there.
The final one is the heel cord.
Now you could do that with the towel
and grab her like this.
And get to the forefoot and then just pull it like that
and it'll give it a nice stretch,
you can do it with knee bent or knee straight
or you can actually just work on
stretching it like this yourself too.
- [Brad] Pull your toes up towards your nose
as much as you can
and do some ankle pumps, just to get those ankles warmed up.
- Yep and circles.
- [Brad] Sure.
- The whole thing.
Good thing it's all warmed up
and you're ready to jump out of bed.
- Now once you do these a couple of times, you know,
you get them kind of memorized and there may be one
or two that doesn't fit you, it's not comfortable,
it's painful, it's hard to get into.
You know, do the ones that work well for you,
do them every day, it'll make a big difference.
You'll feel strong like bull!
- Well it's gonna just improve your posture.
- Oh yeah.
- And even you know, your back is gonna be stretched out
because you're not gonna have that hip flexor pulling on,
the hamstring pulling on it, so.
You know, this bed is so comfortable, Brad,
I'm just gonna stay here now.
- Sure, you say that now
but we've got work to do after this video.
- See you later.
(upbeat music)