(upbeat music)
- [Vocalist] Bob and Brad the two most famous
Physical Therapists on the internet.
- Booyah!
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- And we're the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna go over a 10 minute daily
back program that can change your life.
Designed by physical therapists.
- There you go.
- So this is gonna keep you out of trouble.
By the way, I'm gonna introduce Alex here,
he's the husband of Liz who does our filming.
They have their own channel called the
Family Product Channel, you should check it out.
Alex's got a sign here.
There we go, give a second for Liz to focus in on it
because the print is kind of a little bit
squished together.
- Yeah, people have been complaining about it, but
we're gonna fix it.
- All right, and y'all's gonna want to subscribe
to our channel because we're giving something away!
- [Alex] Oh boy!
- Yeah, we're giving away the Pro Slant, which is
a slant board to help stretch your calf muscle.
Go to bobandbrad.com, go to the giveaway
section or go to Facebook, Bob and Brad
and it will be listed there.
All right, this is a program you're gonna
start off slow, you maybe aren't gonna start
off with 10 minutes.
You're gonna maybe just start off with
a couple of these exercises, see how you
tolerate it.
Try a few, work up to ten minutes.
Make it a daily habit and also, no pain whatsoever
while you're doing these.
If you have pain, you don't do that particular one.
- Okay.
- Now if you do this program, you're gonna need
either a Booyah Stick, or a broom handle,
or PVC pipe, something.
I like these because it's got the tips on the end.
- Right.
- And if you don't have the tips on the end
you're probably gonna need carpet or something.
- Right other wise it will slip on the floor.
- Right cause there's one we do on the floors.
All right with every exercise, you're gonna
start off with what we call the three P position.
So, you put the stick on your back and it's
got three points of contact.
You want to show that, Brad, on me?
- Sure.
- Just where we got them.
- So, by the way, the sticks need to be about
five foot long if you're gonna try to
get something at home, that makes a big difference.
So we're gonna touch here at the head, the occiput.
Right between the shoulder blades, and the thoracic spine.
And then right below the belt line and the sacrum
right there at your butt.
His hand's in the way but its right there, there, and there.
You'll feel it.
- Yeah and this is so important because a lot of you
have really poor body sense, so all exercises are
gonna start with that.
So the first one, you're gonna start in the three P
position and then you're grab the stick-
once you've got it in that position you're gonna
grab the stick, palms down, waist high and you're
just gonna lift it up overhead and squeeze
your shoulder blades together.
There you go, and we're gonna do it five to 10 times.
I'm just gonna do five today.
Make sure you breathe.
- Yep.
- So you can see, I hope you guys are keeping good
posture after this.
- Absolutely.
- After you did the three P position.
- Well of course, Bob.
- Next one three P position.
Same thing, again get in the three P position.
Now you're gonna move the pole up to the shoulders,
palms forward, and you're gonna just do gentle rotations.
Great for golfers.
- [Brad] Oh yeah!
- I do this one all the time.
You've probably noticed I can go farther to the
right than to the left cause that's the way I swing.
All right again, five to 10 times pain free.
If one direction hurts, don't do that direction.
- You're not gonna go real fast and, you know,
force it either, right Bob?
- Right, exactly.
- Nice, gentle rotation.
- Next one, a little more complicated, three P position.
You guys on the sides, somebody's to the side.
- [Brad] Yep.
- Take your right and stretch it as high as you
can to the ceiling.
- [Brad] Way up!
- Now, lean kind of forward, knees back, and do
five to 10 flexion.
Brad, so I'm going like this.
- [Brad] Little bend in the knees..
- Little bend in the knees if you want to do,
or you can keep them straight, but either
way make sure that pole is staying on the
three points of contact.
When Alex was first doing these, he was going
like this, Brad.
- [Brad] Oh.
- He was going like this.
- [Alex] I'm a slow learner, you boys know that.
- No he picked it up after that and did a fine job.
- [Brad] He picked it right up.
- These are a great way to keep good posture
and learn how to bend correctly.
- How far forward would you like-
- I'd say like just 20 degree, Brad.
- Not a lot.
- Not a lot, nope, just to start-
and again, it should be pain free.
Next one, three P position.
Pole is going to go across the low back,
palms forward, and you're gonna stretch
the back into extension.
You may not want to do this one Brad, right?
- Not at my low back, I'm gonna go up because
I've got spinal ostosis -
or stenosis if you have that, you don't want to
do that with those two problems.
- Yep and you can do it just like-
we're actually gonna do that one later, Alex.
- Oh sorry.
- That's the mid-back.
- Is that number 17 on there, Bob?
- Yeah, probably number 17, right.
We may not get to all these, but we're gonna
get to a lot of them.
All right, next one.
This time, left hand is gonna be the high one
on the three P position.
So three P position, left arm way up high.
Way up high, stretch that back out, get lengthened.
You want that back lengthened.
And now, these back feet apart and you're
gonna do that bending forward again.
- [Brad] It makes a big difference if your
feet are apart, it helps a lot.
- Yep, exactly.
And again, lean forward, trying to strengthen that back
while keeping it in a safe position.
- [Brad] Bob, I find it helpful if I look
up toward the ceiling.
It helps me keep my head in proper position.
- Well if you keep your head against the pole it
should be in proper position.
- [Brad] Well I'm just saying, Bob, I'm a little-
just one of those little tricks for everyone.
- Oh we know!
Three P position.
Pole behind back, palms forward, like this.
And now lift the arms back and squeeze the
shoulder blades together.
Now this is actually stretching the chest muscles,
but its also strengthening the shoulder blade muscles.
- [Brad] Yep.
Boy you really got to keep breathing.
- Yep.
- [Brad] Make sure you get some deep breaths.
- That's right.
I'm breathing because I'm talking, so I know that
I'm breathing.
How are you doing, Alex?
- [Alex] Good, I feel like my life is
changing already, Bob.
- (laughing) I'm glad to hear that.
All right, number seven, raise pole over head.
Again, three P position.
- Three P, posture?
- Three P, three points.
- Three points, okay.
- Then raise the pole overhead like this, Brad.
- Okay.
- And now this is the hardest one of all because
now you're gonna try to keep your back in the good
posture and you're still gonna do
the bend forward 20 degrees.
- [Brad] I still like to look up, Bob.
- Yeah this one is a good one to look up
because on this one you're not gonna have a pole
to remind you to do it correctly.
- [Brad] So you're not trying to get all the way
over until you're horizontal, just 20 degrees
which is how far we're going.
- Right, how are we doing for time, Liz?
We're at six and a half.
Okay, three P position.
All right, get in a good position and now you're
gonna do-
you're gonna put your right foot forward,
we're gonna stretch the hip flexor.
So take the pole-
this is where we talk about where its nice to have
tips on it.
And you put it right in front of the right foot,
and that so that the knee doesn't go past the pole.
Can someone show that?
- [Brad] Sure, yeah.
- It will just go right up to the pole.
And keep the right foot back, and now you're gonna
take your left arm and stretch it up like this.
Now you're stretching the back, but you're also
stretching the hip flexor on the left side.
Does that make sense, gentlemen?
- [Brad] Yes sir.
- Yes sir, I like that.
- [Brad] Yeah, so if not stretching it, get a deeper
stance if you're pretty athletic or mobile.
- That's exactly right, Brad, you gonna want to
step back.
- [Brad] Oh yeah, that makes a big difference.
- All right, now we're gonna get to the right
hip flexor, we'll stretch that already.
So put the left foot forward, pole right in front
of the left foot.
Right foot is back and now the same thing.
I'm gonna stretch forward and raise the right arm up.
- [Brad] This is really doing a nice job on those back
muscles from the belt all the way up to the neck.
- Again lets remind people that this should be
pain free.
- Pain free.
- Pain free, that's the secret.
All right, next one, three P position.
This time, you're gonna have your feet real wide.
So three P position, feet real wide, stick on the back
raise right up way up high again.
Remember that one guys?
- Yep, stretch it out.
- Yep the feet are way wide and you're gonna
go ahead and bend forward again.
Its just working a little bit different muscles
this time.
- Sure.
- Again, five to 10 reps, again pain free.
- I don't know about pain free, Bob, but I can
feel some muscle fatigue, its working good.
- Yeah, and it should start to feel like
your back is lengthened.
- Can we go to the next side?
- All right three P position, wide, again
legs wide, stick at waist, palms back.
Raise arms back again and squeeze shoulder
blades together again.
- Different variations.
- Five to 10 times again.
Yep, just variations and we're getting
a real wide stance.
- Bob in karate we call this a horse stance.
- Oh is that right?
- Yep, just like you're riding a horse.
- That's a good point, giving me some good cues, here.
Three P position, wide, stick on the back,
raise left arm as high as you can.
- Left hand?
- Yep, left arm, left hand as high as you can.
Lean forward, again, five to 10 times, just about
20 degrees, not going very far.
How are you guys holding up?
- [Alex] Good.
- Good.
All right, how are we doing for time, Liz?
- [Brad] Whoa!
- Nine minutes.
Okay, we're gonna do the hip flexor.
Oh no, lets do three P wide.
Arms overhead, palms forward, and this is a tough one.
Remember this one guys?
And now we're gonna go like this,
with the arms overhead.
I always consider this the hardest one.
Trying to keep the back straight.
Trying to not cause trouble.
- [Brad] So going down as far as you feel comfortable.
I do not feel comfortable going real far forward-
- Right.
- So I don't go very far because of my spinal osteosis.
So listen to your body, know what you have, and
work with it.
- Okay, we're gonna start to cool down a little
bit here, now.
Three P upright, so you're just standing upright,
pole behind the mid back.
So this is the one Alex was doing before.
Just kind of use your elbows, and put it right into
your mid back, and then you can bend back.
Its a nice little-
- [Alex] Some crack and popping.
- Nice little-
- Chiropractic care.
- Now be careful.
- Oh I'm sorry, I'm trying to sabotage your channel.
- [Brad] That's right, I like to work it up and
down and do a little massage on my muscles.
- Yeah you can get different sections.
And then the final one, three P position, you're
upright.
And then put the pole on your shoulders again,
and again we're gonna finish just by some of these gentle
cool down rotation, here.
- Here get a little closer, let me clock you one time
right in the face.
(laughing)
- [Brad] I'm feeling pretty comfortable-
- Like the scarecrow on "Wizard of Oz".
(laughing)
- [Alex] Yeah, you kind of do.
- All right, so there we go.
Give these a try, again, I don't expect that you're
gonna do all of them to start off.
But don't you feel good now?
- Yeah!
- Don't you feel lengthened and your back feels
good so-
- Yeah.
- Your life has changed.
- It has changed, for the worst.
- (laughing) All right, thanks everybody for watching.
- Thank you.