♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping)
- 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.
- Humble opinion, today we're gonna talk about
how to stop three big ab workout mistakes.
I remember when I was in high school,
we actually did some of these.
- Oh yeah, right, it's not uncommon to see people
doing these.
- Right, so we're gonna go over these three very quick
and then we're gonna do, well let's jump into this,
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Also, we're always doing a giveaway and there's a giveaway
that starts today. - Okay.
- So you just gotta go to bobandbrad.com
and go to our giveaways section or it'll be on our Facebook
under BobandBrad, and what we're giving away
is the pelvic rocker. - Right behind you Bob.
- And you're gonna see, oh yeah it's right behind me,
you're gonna see why this comes into play 'cause this
actually does help you with your ab workouts
among other things.
- Right.
- So we'll show you this, if you wanna get one before,
if you don't wanna wait 'til the giveaway,
you can actually purchase one,
we'll have it in the link down below.
- Okay, good.
- Alright, first one Brad, why don't you go ahead
and lay flat on your back, if you would.
- I will certainly be happy
to do that. - This is the one,
this was the standard one that you'd do in gym class,
they'd even measure how many you could do in a row, right?
- Sure, yeah.
- So it's just a full sit-up.
Now this is based upon the work of Nochumson.
He was a scientist that discovered that,
he measured the amount of pressure that was on the disc,
the discs that are in between your vertebrae.
- Right.
- When you did these, and he tremendously increased
the amount of pressure on the disc
and therefore you are being more susceptible
to developing back pain.
- Right, yeah especially if you're doing these all the time
for abdominal workout, do some of the other options.
- No full sit-ups, there's a lot of other things
you can do instead, alright,
the next thing is, a lot of times, people like to do leg
raises or bicycles, and a lot of times
what they fail to do is they fail to flatten the pelvis,
in other words rotate it back or put it more
to a posterior tilt.
- So you need to tighten the stomach muscles,
flatten that back and maintain that while you do this.
- Yeah, to know whether or not you're doing it,
you can actually take your hand and put it in your lower
back, and you should be squishing that hand.
Now I can show on the spine here real quick
Brad what we're doing. - Yep.
- If you're laying down and your back is arched like this,
you're actually stretching out the abdominals
and you're not doing as much workout as you would like
to do as far as, if you really wanna focus
on the abdominals, you'd rotate the pelvis this way
and flatten out the back and now the abdominal muscles
are really working hard.
- Because what rotates the pelvis this way is
your abdominals and a little hip flexor,
so it all is working together.
- Good point Brad.
Alright, so you're gonna wanna just work on that
whatever you're doing,
now we're gonna give you a little hint later on
how to do it even better.
- Sure, you bet.
- Then the final one is the worst one of all
that you could do is actually do a full sit-up
along with a twist, you know where you used to come up
and you'd touch the opposite, yeah, yeah.
Again, all these do work the abdominal muscles,
but they also harm the spine.
- So you're going to that extreme flexion,
a lot of flexion, a lot of force there,
and then when you add the rotation to get your obliques
is the right idea, but you're putting a lot of stress
on that lower back and the lumbar spine.
- Yeah, the disc isn't being held in as well
by the ligaments when you're turning.
- Right.
- Does that make sense to you Brad?
- Well, I'll think about it Bob.
- Alright, last thing now, we're gonna go ahead
and those are the three, now we're gonna show you
kind of a solution to help with the pelvic tilt.
- Sure.
- So, Brad, we're gonna slip this board underneath,
just 'cause it's gonna demonstrate better.
- Yep, you wouldn't wanna, this is a soft table,
you wouldn't wanna do abdominal work on the soft.
- Yeah, you wanna be on the floor
or somewhere where you can, so here's the pelvic rocker,
now watch how easy it is for Brad to actually flatten
his spine, yeah, did you see that?
Watch again.
- So I wanna tighten the abdominals,
get that neutral lumbar position
and now it's very comfortable, this really supports
around the pelvis and that sacrum,
and now in this position, I can maintain the proper
and safe lumbar position while I work the bicycle
if I wanna do that, or if I wanna do scissors,
which is a little harder,
but I can easily tell where I'm at.
- Yeah, I used to not like to do these Brad,
and then once, they sent us one of these,
I'm like oh wow, I don't mind doing these now
and it really does work my abdominal muscles better.
- Right.
Just doing pelvic rocks - Pelvic tilts.
- Is a nice way just to become familiar with where
your body is in space.
A lot of people really don't understand.
- No they don't, it's really important to know,
just as Brad was saying, the position of your pelvis,
like when you're lifting and stuff like that,
'cause when you lift, you actually want
to go into an anterior tilt and sometimes you wanna
go into a posterior tilt depending on what you're working
on, or maybe more of a neutral.
- And this is a good tool to learn that.
- Yep, I'm gonna go ahead and show it on the chair, Brad
if you don't mind.
- Oh, I gotta?
- Yeah, you've gotta give it up now.
- Oh, alright, well that's the way it goes,
my fun's over.
- In case you're thinking I'm wearing an orange belt here,
I actually put a band around here so you can see
what my pelvis is doing.
- I thought that was a new style, Bob.
- Yep, there we go, so I'm gonna get up onto the chair here
and again, just to show you
that this is a good training device.
- Here, I'll hold your shirt up, Bob.
- Okay, knowing where the pelvis is at,
so I can work on anterior tilt, and posterior tilt,
now a lot of people sit with too much posterior tilt.
This is how they're sitting.
I want you to go into anterior and then back off
a little bit, that's right in the,
oh in the neutral, there we go, so again,
most people are sitting like this,
really hard on your back,
so I tell everyone to go into anterior tilt,
then back off a little bit,
now I'm right into neutral.
- Right, neutral is where you wanna be.
- That's where you wanna be,
this is perfect posture for sitting for the long term,
so nice little device to help train you in that matter.
- And it's really built well, this is.
- Yeah, you could stand on this.
- You could drive a truck over it and come back
and continue to work with it, yeah.
- Yep, not that you'd wanna do that.
- We could maybe do a video on that, Bob,
I think it'd be kinda fun.
- We'll run over lots of stuff we own,
and see how it all handles it.
- Just not the dog.
- Okay, alright, remember we can fix just about anything.
- Except for.
- A broken heart. - There you go.
- But we're working on it.
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