♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical Therapists ♪
♪ On the internet ♪
(clapping)
- There we go, yeah!
Now we're talking!
- Why Bob?
- Mike's taking the energy out of the room here,
he's not started.
(groans) - Oh he,
hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Cause we are the most famous
Physical Therapist on the internet.
- In our opinion, of course, Bob.
- All right, Brad, this is why everyone,
everyone, nobody excluded,
should do lots of posture squats.
- Posture squats?
- Yep that's my new terminology that I just came up with.
- I think I like it.
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All right, the reason I think these posture squats
are so important, this is probably
the most important movement pattern one can learn.
Because if you're trying to save your back,
you wanna make sure it's in a locked in position
when you're doing any activity.
- Sure
- So I don't care if you're bending over making the bed,
or if you're squatting to pick something off the floor,
you wanna have your back in that locked in position.
- And it happens to be the athletic posture
- Correct - If you're
in football, basketball, I don't care where you are--
- Back playing defense. - Yup.
- Yup, its all about the same posture.
- So first we're gonna do this kinda in components here.
Like the first thing we wanna teach you
is to keep the back straight and how to hinge the hip.
- Right. - So Ryan.
All right he came through.
(laughing) There we go.
All right so you can use a stick,
like the Booyah Stik here
or you can use a broom handle. - Right.
Anything that is long and--
- About 5 foot long works well
and it's nice to have rubber tips or somethin'
so it doesn't slip.
On carpet it doesn't matter.
- Right, so the first thing we're gonna do,
is we're gonna put it in place here.
So, I got my palm forward on my upper one
and my palm facing backward on the lower hand.
And what we're trying to do
is have three points of contact here.
Brad, do wanna
point this out? - You bet.
Can you switch hands once? - Oh sure.
- It's easier to see on camera.
- I should learn that by now,
you taught me that. - And you just rotate
just, there you go, perfect!
So, here we got contact with the head,
in between the shoulder blades,
and then touching right here at the belt line
or just below it at the sacrum.
So if those three points are touching,
there is typically, and there should be a little gap here,
and of course behind the neck.
That puts your back in that neutral position,
the strongest position, and keeps your hips
where they need to be.
- I like to call it the locked in position.
- The locked in position.
- All the joints are locked in.
Now if you can't get back there,
just do the best you can.
So if you're a little forward,
a little head forward,
get it as close as you can. - Right.
- Now Brad, you teach your patients some of these, right?
- Oh right, I use this for home exercise programs,
for people with back problems.
- So I'm gonna have the legs fairly wide
cause its gonna be a lot easier to squat that way.
- Right. - And this is where,
you're keeping the back straight like it's in a cast,
like it can't move,
and all the movement here really is occurring from the hips.
- So, yeah he's maintaining, that's with a stick,
you need to maintain those contact points we mentioned,
and right here, the hip is hinging.
And there's a lot of work going on.
It's a good exercise for the hips
and the legs and quadriceps,
hamstrings are all kickin' in nicely.
- So the whole point of this, doing it with the stick,
is to teach your back
to stay straight. - Right.
Cause this isn't the actual posture squat.
- Oh, it's a prelim! - It's a prelim to it.
- Get you some muscle memory.
- The other thing you might as well
point out right now, Brad, is what we're trying to do
with the knees too. - Sure.
- So the knees,
we're trying to keep the knees behind the foot,
the front of the foot.
If you draw a plumb line or drop a plumb line.
- So the stick is at plumb line, and your knee,
can you do it incorrectly once, Bob?
There, that would be too far forward of the knee.
You wanna keep those joints safe in that, it does that.
- Less stress on the knee and also,
in order to do that, you almost gotta lean back
on your heels a little bit. - Yep.
- If you're on your forefeet,
the front of your feet, it's not gonna work.
- I think you'll get a feel for that
once you start to try it.
- All right so once you feel like you kinda got a sense
of where your back is when it's straight,
you're gonna go ahead, hey, back to you, Ryan.
All right, this is the tough part now,
this is where you're gonna put your arms up overhead.
- Okay. - High as you can,
and try to line it up
with your back. - Sure.
- And now I'm gonna do the squats
lining up with my back and squattin' down
as far as I can go, and I don't have that much range.
So as far as hip, but I'll tell you,
when you really squeeze back--
- You feel it right back up in here.
- So this is not a technique that's gonna build big muscles,
it's a technique that's gonna train your body good posture.
- Right, and it really works on your posture, I'll tell you.
It creates that whole core, locked in posture there.
- What'd you do to your arm?
- Where?
- You're all scraped up there.
- Well, Bob, who knows, it was,
I was having fun at home.
- Yeah. (laughing)
- All right.
So I actually do 30 of these Brad,
but I've worked up to it. - Sure.
- The other thing you may wanna pay attention to,
I don't want your knees to come in--
- Mm. - or out like this either.
You want those
straight up and down. - Right.
- So, if I'm doin' it this way,
keepin' it straight that way too.
- So this is something you really don't even have to
put your workout clothes for on.
On. - No, no.
- You could just do this out of bed in the morning,
once you've been up and around.
You could do it at work.
I wouldn't do it on the subway or anything like that.
- No, that would probably draw attention to you,
but the thing is though, how easy this then translates
if I'm gonna pick something
off the ground. - Right, right.
- I'm gonna keep that back nice and straight.
It's really good if you have back pain,
if you can do this pain free.
- Right. - You could even do it then.
But if you're trying to prevent back pain,
this is really the way to go. - Right.
- So the other thing is, I was gonna mention, Brad,
if you just have really bad shoulders
and you can't go up,
you could go like this-- - Sure.
- And, pull the arms back like this,
the elbows back like this.
- That's a good point.
- All right, anything else you wanna add, Brad?
- No Bob, I think that's an excellent base core exercise,
good for everyone, all ages and all levels.
- Yeah, so remember,
Brad and I can fix just about anything--
- Except for? - A Broken heart.
- But, we're working on it.
- There it is! - You better believe it.