♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show you
seven bone health exercises
for the upper body in bed.
This is for the beginner.
If you have osteoporosis or osteopenia,
these are excellent exercises for you to be doing
to help keep it stabilized.
- Right, give it some strength so that the bone
can rebuild and stay strong.
- And this, by the way,
I wanna give credit where credit is due.
This is developed by Sara Meeks.
She's kind of an expert.
She is an expert on osteoporosis and bone health.
So these are kind of some of her exercises.
- Right, where she's written one or two books
on the topic.
- She has.
And I think she's coming out with another edition,
but nothing available yet.
- She spent decades on this topic professionally
and working with patients.
- She's been treating patients for 59 years.
- 59 years.
- She's 80 years old.
- Wow.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy,
fit, pain free.
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Also go to www.bobandbrad.com.
Go to the giveaway section. - That's right.
- What are we giving away? I don't know.
We're always giving something away.
- This is a future video.
So you go to Facebook too.
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- Yup, Bobandbrad.com
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(laughs)
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- Yeah, the podcast, you can't go wrong.
- All right, Brad's gonna show the exercise standing up.
- So you can do it standing or in bed.
- Or sitting.
But you know, for a lot of people, it's gonna be sitting.
We're gonna recommend now,
if you go to a therapist,
a lot of times they're gonna give you
what is called TheraBand or a thin band like this.
And that's fine because you know, they're inexpensive
but they eventually are gonna snap on ya.
- Right, they come in long rolls
and the therapist will cut you off so many feet
and show you the exercises and you take it home with you.
But that's...
- If you want something that's more permanent.
You wanna get some of these Bob and Brad,
what are these loop bands?
- Yeah, I think they call them large loop bands.
There's different names for them.
If you already have these bands, they work okay too.
They have the ends that kind of get in the way.
But you know, you can certainly use these.
They're a little harder to grab on than the loop ends.
- Yeah I like these because I don't know
these look like they're never gonna wear out Brad.
Maybe I'm probably wrong, but you know
they're gonna take a long time to wear out.
- They seem a more industrial duty, as I would say.
- So let's get started, Brad.
I do got my SleepOvation pillow here though.
It's got springs inside of it.
- It's injured - Well.
- Oh, it's a cutaway. - Cutaway.
But here's the actual pillow.
So I'm gonna use that.
Little plug for SleepOvation there.
- There you go.
We do enjoy their products every night.
- So the first one is just the overhead reach.
This is just a good stretch.
I probably won't even use the pillow for this part, Brad.
- Oh yeah just put it on your knees.
Like this, you're gonna try to expand that rib cage
and you're gonna breathe.
You wanna make sure you're taking some nice breathes.
- Yeah. That is so critical.
Can you see if I'm doing this or should I get down here?
That works better.
I'm taller than this little. - Yes.
- So yeah. - Nice stretch out.
You can do repetitions if you want but stretch it out too.
- Are we gonna pull like this Bob?
- Yeah, if you wanna, sure.
You wanna stretch out that way too?
Sure, why not?
We're doing things on the fly here.
All right.
Next one Brad.
- It is number two. - I'm not done yet Bob.
- Oh, okay. - I'm just kidding (laughs).
- Now number two, we're gonna spread it apart
but we're gonna do it down here.
So this is working on your posture muscles.
It's actually, you can try to feel,
I'm hitting the shelf right here,
but Brad do you want to show from behind?
So you can show that he's actually squeezing
his shoulder blades together while he's doing this.
Even though I'm in bed, you can still do
the shoulder blades together.
- [Brad] This is the motion we're looking for.
- Right, we're trying to improve your posture
before you even get out of bed.
Next one is the D2 PNF pattern.
You guys don't know what that is,
but you're gonna start
with your one hand down like this at your side
and you're gonna bring it up and over like this.
This is a good functional pattern like this.
- I always remember this because I point my thumb.
It's like the hitchhiker thing.
- Yeah, there you go.
Great functional one to do them.
- Just a tip.
If you are using the loop bands and you're finding like,
Oh it's too strong to do two.
Then I'll just let one in, hang in there.
- And grab one side.
- It's really a nice way to vary the resistance very easily.
- Like this one is not as tough.
And you, if you want to make it easier
you can just grab it more towards the end.
Make it harder, you can grab it closer
and you're gonna want to do both sides.
So I'm going to go,
- How many repetitions?
- I'd say 10 to 12.
- Yep. That's good.
I'd agree.
That's what I have my patients do.
- And the thing is...
As I start knocking things around.
You want to make sure again
you're breathing really taking nice breathing
always breathing, relax.
Next one Brad, external rotation.
So this is the one that we often do for shoulders.
It's nice because a lot of people's shoulders round out.
You want to show that Brad?
So we're trying to convince them to round back
get out of that rounded position.
And that's gonna open up your chest.
It's gonna give you less shoulder problems
and less posture problems.
- It makes your spine stronger.
- So I'm just going out like this.
I'm doing one here.
External rotation.
You possibly could do both at the same time
but I think it's easier to do it with just one.
- I agree.
- And you're going to do that 10 to 12 times.
We'll stick with that 10 to 12 on all repetitions here.
- So don't do this.
This is a common mistake.
We want this motion.
It's kind of like a hitchhiker.
- You're keeping that elbow into your side.
- Right here.
Very, very important.
- All right. Next one,
is tricep muscles on the back of your arm
or you can also call it the bow and arrow.
So it's like, you're doing the bow and arrow here.
- Yeah. I've done this with over my back like this
and it kind of anchors it, that's an option.
- Sure.
- So we're gonna try stuff like that.
So we're not doing this.
It's right there.
Keep the elbows still as you can.
- I was just thinking Brad,
we can fix somebody's broken heart
by having him to get shot with a Cupid's arrow.
- Oh my god, why Bob?
That's definitely a why Bob.
- All right, we'll talk about that in the end.
Next one, biceps.
So we want to do both arms by the way, tricep too.
But bicep, you can do that in a number of ways.
You can anchor one down by your hip again
and pull up like this.
Palm up.
If you're standing, I just like to stand on this
- And then just work it like Bob said.
Pull up. - Yup.
Good posture and breathing.
- Always good posture and always breathing.
And you want to get both arms.
So you don't have a Popeye arm on one side
and an Olive Oyl arm on the other side.
- You don't want to have asymmetry, of course.
- I hope everybody understands that reference.
Popeye and Olive Oyl?
- Yeah. You know the other thing that people
that are watching this are probably old enough
to remember the original Karate Kid.
- Yeah. - Really.
He talks about breathing, make sure you breathe
and in karate and martial arts
they emphasize breathing to the N-th degree.
And it is. It's so important.
- Well Brad would know it since he was an instructor
for many many years of, of TaeKwonDo?
- Yeah, American TaeKwonDo.
But everything relates.
All these physical activities kind of go together.
- All right, let's get those lats,
latissimus dorsi. - Oh yes.
- We're actually gonna start
in overhead position here.
And you're gonna pull down like this,
pull down.
Down.
- So you may be limited on this,
if you have a hard time getting the anchor arm,
that's up in the air stationary.
If you cannot do that it's not the worst thing.
You don't want to irritate a shoulder problem
just to get to the other arm that lats strong.
- With all these, if you're not able to do it,
just skip that one. - Right.
This is one where - We'll write you a note.
- You know, we're not doing the wall anchor here
but that really does take care of that issue.
- So that's it.
Give it a try.
And we always like your comments below.
- Sure.
- You always read them, don't you?
- Oh yeah. Yeah.
I've become a fast comment reader.
We don't answer, unfortunately.
There's just way too many, hundreds a day.
Oh, why Bob, why?
Always going back to the immature playing games.
- Yeah age 13. - Whatever.
- Thanks.