♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(claps)
- Hi folks!
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet. - In our opinion of course,
Bob. - Today,
the title of our program is osteoporosis.
We have three important exercises,
really, categories, that you should do it every day.
And does it involve any equipment?
- No, no! - So,
nobody has any excuses.
- Right.
- That's what we're trying to take away.
- You can do this at home.
- 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.
And we upload every day.
Also, we don't know what we're
giving away, do we, Mike?
(muffled voices) Something, eh?
(laughs) We're giving away something.
Go to bobandbrad.com.
Go to the giveaway section.
You'll find out...
You'll find out with us, right.
(muffled voices) A knee glide!
- Oh really! - We're giving away
a knee glide! - Wonderful!
- You'll also find it on Facebook, if you go to...
It'll be pinned to the top of the page.
- Yup. - Go to Twitter or Instagram,
or TikTok, if you want 60 seconds of Bob and Brad a day.
- Say no more, Bob. - So...
Osteoporosis!
This is fairly prevalent,
Brad.
- Oh yes. - In the United States.
- Particularly with older people.
- Right. - Not so much...
- I thought we'd be at the same height here
for a while. - (laughs) Yeah,
no kidding!
I feel better now.
- So women lose up to 38%
of their peak bone mass, on average, as they age.
- Oh, by what age?
Like 60s? - 70s.
60s, 70s. - Okay.
Somewhere in there, yup. - 80s.
Men lose up to 23%.
So... - More prevalent in women.
- Right. - And that has to do with
hormonal things. - Yeah, right.
44 million Americans,
55 percent of the 50-year-olds and older.
- Mhm. - Obviously,
you want calcium, Vitamin D,
you gotta check with your doctor and all that.
- Yup. - But exercise.
Now the big thing that Brad and I learned
a long time ago, as students, is about Wolff's Law.
- Wolff! - Yeah.
- Wolff! - Yup.
- Let's tell them what it is!
- Alright,
so it must have been a Doctor Wolff.
- Uh-huh, I'm assuming.
- Basically the more stress you put on a bone,
the more it reacts,
and it becomes more dense. - Right.
- And even thicker. - Right.
So the body reacts and adjusts according to
the stress put on it. - The stresses.
- So if you're a little more active,
the bones get a little more dense,
a little bit stronger.
So we have to do that accordingly.
- Right.
So actually the trabeculae,
remember that?
The little... - Oh yeah.
- Cavernous kinda spots?
It was like a latticework.
That actually becomes thicker.
- Of the bone. - Yeah.
- Mhm. - So anyway,
we don't need to go into that
any more. - No, let's...
Don't bore them. - Let's talk about
the three categories.
So these are the things that tend to help a lot.
Obviously, weight bearing.
Any weightbearing activity.
But even taking that a little bit further now,
to say if you can do some jumping.
- Little impact.
- A little impact.
Now, obviously, I'm gonna say it now,
I'm gonna say it later again, you've gotta be safe.
Safety first.
- If you're not able to jump, or you're not...
Maybe your bones won't even tolerate jumping
right now... - Right.
- Don't do it. - Right.
Higher level people, you know,
someone that can probably actually jog-
- Right. - Safely...
You're not gonna jump off the back
of a pick up truck
by any means. - No, no.
- You know, something like that.
- And these are gonna be pretty mild,
as far as jumping. - Right.
- You can do pretty low impact.
But we do wanna keep that in mind.
Alright so weightbearing.
Number two, posture.
Posture is really important. - Right.
- Because over time,
I'm gonna show you on the spine here.
What you see with a lot of elderly people,
and I've seen a lot of women,
is almost that hunchback posture Brad.
- Right, right. - Where they end up going.
And the bones are more shaped like this.
- Right, so this kind of thing.
- That rounded up...
Especially that hump back up in here.
- Right.
- So what can be happening with that
over time is...
And we're gonna have to apologize,
we're missing our vertebrae.
- Yeah, our model vertebrae.
So we're gonna stack... - So these are the bones.
Pretend this is a bone from your back,
this is a bone from your back,
this is a bone from your back.
Now, normally, you bend forward and there's no problem.
But if you have some osteoporosis,
you can actually get a compression fracture
in the vertebrae,
or the bones. - Right.
Go ahead, Bob. - And what happens is,
it actually kinda squeezes down
on the front like this,
and now you're in that permanent
rounded out posture. - Right.
- That permanent hump.
So this squeezes down,
and this does not recover.
- And that's from forward- - Right.
- Posture.
That posture that we just demonstrated.
And these bones actually,
they kinda crush and they get cracks
in them. - Right.
- And they don't fall apart,
but it's painful. - Right.
It's painful,
and it can take a while to recover.
So ideally, you want to avoid this
position at all times, really.
With lifting, standing,
you don't want to be flexed forward like this.
So the exercises we're gonna show you
are gonna have a posture component to it.
- Right, right. - Most of them.
- Right.
So the third thing is,
you wanna add some strengthening into your day.
Because any stress on the muscles
will put stress on the bones,
which will help thicken them up.
- Right.
So we got seven exercises. - Yeah.
- Some have some impact,
some have strengthening,
and some have both, strengthening.
And posture's also a component.
You'll see. - Yup.
So let's start with number one.
Number one, you wanna squeeze the shoulder blades together
into good posture, and while you're doing that,
you're gonna do some jumping jacks.
Jumping jacks are great! - Oh yeah!
- They're just a great exercise
to get a little cardio going,
and you're getting some of that weight bearing
through the legs.
I like to do about...
I do these as a warm up,
Brad. - Yeah.
It's a good way to warm up.
If you have sore shoulders,
and you can't reach all the way over your head,
that's okay.
You can just do miniature motions
with your arms. - Recall,
again you wanna stay in good posture
while you're doing this. - Yup, right.
- It's a great time to work on your
scapular posture.
Alright the next one is posture squats.
Now Brad, do you mind just throwing me a booyah stick there?
- Oh, you bet!
- The thing I want with this is,
you don't need one of these,
but if you wanna know whether or not
your spine is straight,
you might take a broomstick,
or a booyah stick,
and do this before you actually do these
on a regular basis.
So what we're trying to do here,
when you do posture squats,
you're actually trying to keep the body in alignment.
So you want three points of contact
if you took like a broomstick or a yard stick.
Wanna show where the three points are, Brad?
- Right here at the belt line or the butt,
the sacrum, between the shoulder blades, and the head.
- Yup.
So you're gonna be doing squats like this.
Now you could do some with the yardstick,
or with a broomstick, but eventually,
I think it's great to do these.
Where you actually bring the arms up.
Again, if you have good shoulders.
And you bring up,
and you're squeezing your body,
it's a good posture here. - Good here.
- Legs start out wide apart.
Yeah it's great to have a chair there,
so that in case you lose your balance or whatever,
you can just sit down.
But you're gonna squat down.
Now I can't go down that far. (chuckles)
And you don't need to.
You just need to work on posture,
and getting some weight bearing.
- Right here. - And some strengthening.
- This back arch, he has an arch,
is what we're trying to achieve.
So yeah, the chair's important if you have balance problems,
or if you're weak or whatever.
Be safe so that you don't fall.
- Yeah.
And I prefer that your knees don't go in or out,
if you're worried about your knees,
and also I don't them to go.
You wanna show this, Brad? - Sure.
- With the booyah stick?
I try to keep them behind the front of the foot.
If you're to drop a plumb line.
- Yup.
So here.
You can show the wrong way.
- Yup. - There you go.
Yup. - Oh.
Alright.
So moving on.
Posture squats.
Jumping jacks...
How many would you say, Brad?
For that?
I dunno it's up to you.
- 15 to 20. - Yeah.
- It depends on your condition.
- Right.
And posture squats,
I'd like a good 10. - Yeah.
- This is really great to do.
Again, we don't want this to take too long, Brad.
Because we want people to do it a lot.
- Right. - Alright.
Number three is just jogging in place.
And again, you can go really low impact,
like this. - Yeah.
Just whatever you're comfortable with.
- Yeah. - Hold on to the back
of a chair if you want to.
- Right? - Yeah.
Hold something. - If you have decent balance-
- With either hands. - You can even work on
posture while you're doing this.
So you're gonna go up to the Y, T, what is this?
Reverse Y, Brad?
- Uh, yeah. (chuckling)
You can call it that.
Upside down V.
- It's not the YMCA.
Sorry. - Here.
- Must be the Y. - Here.
- T, down.
Yup.
And these are just...
It works all the posture muscles of the back.
- If you wanna get more aggressive, you can.
But it's not necessary by any means.
You get a little impact, and that's important.
- Why is Mike smiling?
I dunno... (chuckles)
He said we look goofy. - Yeah.
- Brad? - Well, why not.
- Okay. (chuckling)
Number four.
We wanna start getting some weight bearing
through the arms. - Sure.
- We can't ignore those.
So we can do either floor pushups,
or we can do doorway pushups.
I like doorway pushups Brad,
if you're not that strong, because you can-
As opposed to... - Go ahead.
- If you do the wall...
Mike, you following me?
You do the wall,
your head can hit the wall. (chuckling)
You see what I'm saying?
But if you do a doorway or a corner,
I'll do that,
you can actually go forward
and dip down a little bit
and get some stretching onto the...
- Sure, yup. - The pectorals.
and really work the pectorals.
- And these should all be comfortable,
make sure you have healthy shoulders.
You can do them on a countertop
like this as well. - Yup.
- And if you're strong,
and you can get down and do an actual,
the regular pushup,
that's great. - And you can start,
if you're just starting some of these,
you can go ahead and just do knee pushups
to start off with.
And then you can progress to the regular pushups.
And we have a whole video on
how to do pushups correctly.
I have to do these every so often Brad,
to see how bad- - Yeah.
- My posture looks on these.
- You're getting much better, Bob.
- I'm working on it, but... (chuckles)
- Yeah so 10 of all these is a good way to start.
You can do more or less. - Yeah.
Again dependent on your tolerances
and what your abilities are.
Number six, oh, number five.
Why don't you do these, Brad?
Wall sits and angels. - Sure.
So real simple one,
but you're getting some weight bearing.
- Can you see?
Oh, wait.
We've got this in the way, Bob.
- We've got paraphernalia in the way.
- Oh yeah.
So just so your butt's up against the wall, the shoulders.
Go down,
bring your knees out wide,
so your feet have a good base,
shoulders, head touching,
and then we're going up and down like this.
- So your legs are working constantly
the whole time. - Yup.
- You're getting some strengthening,
and in the meantime,
you're working on your posture
and the upper extremities.
- And you can go up and down 10 times.
By that time you're probably gonna feel
your quadriceps starting to get fatigued,
and burn a little bit.
If it's a new one for you,
take your time with it.
See how it feels and work towards that 10 reps.
- Next one.
We're gonna go one that actually just focuses
on the calf and feet a little bit.
So... - Sure.
You're gonna start with double toe raises.
Not toe raises.
It'd be actually heel raises. - Sure.
- Wouldn't that, Brad.
Double heel raises and then, as you progress,
you might go over to single toe raises.
- Oh yeah. - Heel raises.
I gotta get it right yet, Brad.
- Get the heels off the ground.
- Yup. - Yup.
- And you wanna make sure you do both sides.
These tend to be fairly strong muscles,
you might be able to progress up to 20
if you'd like to do it. - Right.
Typically I find people over 60 years old,
that's one muscle group that starts to lose its
strength. - It does!
And it affects your balance. - Exactly right, Bob.
- So it's a great one to throw in there.
Toe raises.
This is a good one for you to do
throughout the day, Brad.
- Right. - Because it's a great one
to work on the strength,
but also improve your balance.
- Right. - And you can be talking
to people, you can go ahead and just be
(chuckles)
popping a few of these off.
- I can see you just start talking to someone
doing your toe raises. - Yeah. (chuckles)
- And it could be a fad coming out.
- That's right.
We're gonna make it a trend.
Alright number seven.
The final one is just some standing hip abduction.
Again, I want you to have really good posture if you can.
I'm gonna use...
Well you can use the booyah stick here, Brad.
- Alright. - I'll hang on to this.
- I'll show it from the back. - You can hang on to
the back of a chair, or a couch,
or something and just keep really good posture,
and you don't wanna dip down like this.
You're keeping your trunk straight.
And you're gonna go out to the side.
Keeping your toe pointed straight forward.
Again a good 10 on each leg is really good.
- Yup. - And this is gonna help
your balance too.
In addition to helping your weightbearing.
- Right. - And get some weight through
that hip and such.
So once you get these down, they won't take that long.
You'll be able to knock them off,
five, 10 minutes? - Right.
- So you can get on with your day.
- Yup.
But you know, if you wanna repeat it,
just fast forward through the first part of the video,
and get to the exercises.
So.
It all works out.
- Yeah.
I wish they could figure out a way
to take your voice outta there.
(laughing)
- I didn't get that. - I don't know why
I'm saying that. (laughing)
But alright.
Thanks everybody for watching that.
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