[Music] ♪ Bob and Brad ♪
♪ The two most famous physical therapist ♪
♪ On the internet. ♪
- [Clap] Hi, folks! I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Yeah, we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- Today, these five feet
will dramatically improve your flexibility,
posture, and balance.
We have 15 exercises for the young
as well as for people over 50.
So when you're over 50 year old?
- No, I didn't say that, Bob.
I'm just saying if you're over 50
these work very well, as well. - And if you're over 60.
- Well, that's another story.
- 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 and fit,
pain-free, and we upload every day.
Also go to bobandbrad.com.
Go to the giveaway section
'cause we're always giving something away.
This week we're giving away a pull-up system,
and we're gonna show you why this thing is really cool.
You can also go to Facebook.
It'll be pinned to the top of the page.
Go to Twitter, Instagram, or TikToK
if you want a 60-second version of our program.
Brad, show the pull-up system- - What about the podcast?
We do have podcast, - Oh, the podcast.
- Are out there too. - We have interviewed
some great people on the podcast.
- Great minds.
Great fitness people. - Yeah.
- So he has a pull-up system by Bob and Brad.
We have it here.
It's very convenient
because you just use a wall anchors into some wooden studs,
which most people have. - And you get three of them.
So you can go wide base.
You can do a narrow base.
- Yeah, pick them on, put them off,
just like that and here we go.
We're going to do pull ups,
just like this.
The wall keeps you from that cheating.
- Yeah, you will slide along the walls.
Make sure you know that
'cause we don't want you to be upset when you get it
but you will be up against the wall.
Now, Brad is showing how if you get some of these
pull-up bands and you hook it up to the top anchor
like that, you can do pull ups all day long.
You can impress people.
At a bar you can say,
"I can do a hundred pumps." (Brad chuckles)
- Oh, yes.
Or it's good if you're starting out
- Right. - Before you can get
without weight, it's a great intro.
- All right. - Let's go on Bob.
- We'll go to work now.
Let's talk about the five feet.
No, people are probably wondering,
"What are they talking about five feet?"
They're thinking...
No, we're talking about length.
- Right. - A stick five foot long.
Doesn't matter what kind of...
- You can use a broom handle. - Broom handle.
- You can use wood doweling. - Yep.
- You can use a standard PVC pipe.
- Yep, go to the hardware store and it should be five feet
and about an inch and a quarter in diameter.
- It's nice to have something in the ends too.
Like, I know one person actually took some tape.
- Yeah. - Like duct tape
and put on the end.
So it's, grip it a little bit.
- If you're on carpet,
that's not quite as important because a carpet will help.
And it's amazing.
We start using these about six, seven years ago
and people are saying,
"Where do you get the stick?" - Yeah.
- So then we eventually went...
Got the deluxe model.
You can get the Booyah Stik. - Yeah.
- And these will last forever.
They grip well.
They work really well. - Yeah.
And you get to say, "Booyah!"
- Yeah. Booyah! - Booyah!
- Okay. There you go. - All right.
- Now, we're gonna start out with his shoulders
because he's really shine
with shoulder problems. - Shoulder problems, exactly.
- Yep. So we're gonna start with the backscratcher.
I was showing these for my wife.
I said, "Grab it like this with your thumb down.
Go over the top of your head and this is really helpful."
- I'm in the ceiling and I'm tall.
So I sit down and do this.
- Why not gust grab it on the end, Bob.
- Oh. - There you go. (chuckles)
- All right. That was on the end.
- [Brad] There we go.
So we're not scratching our back,
but we are working the shoulders
so that she can reach behind you.
- Yeah, what you'll find is,
generally, if you have a painful shoulder.
if you compare the two shoulders
like, let's say you have one good shoulder,
one bad shoulder,
the bad shoulder are probably go up this high
or maybe even this high.
The shoulder that is not involved
will go up this side. - [Brad] Yeah.
- So you want to regain that motion.
It's gonna make all the difference in your pain.
- And that goes with...
we've got a few shoulder stretches,
all of that addresses that.
So the next one is the same thing,
but it's called
the Chicken Wing. - Chicken Wing, yeah.
And we just...
Now, none of these should create any sharp pain.
If they do, avoid them or just go to the next one
or do it less aggressive.
It should be a stretch, is all your feelings.
- Now, if you have osteoporosis or loose shoulders
or shoulders that dislocate,
I don't want you to do in this one.
- Right. - But you can...
Now, what you don't want to do
is you don't want to go like this.
You're moving the arms just on this one.
And so you want to put it into the side of your head,
off to the side so you don't hit your head.
And you've got the top one, top hand is palm down.
The bottom hand is palm out and you work your way.
And Brad and I have both used this one successfully
with ourselves and help with shoulder impingement.
- Yep.
Excellent for reaching up overhead it helps.
The next one we're gonna talk about
is a famous statue of Liberty.
If you have a hard time reaching up overhead
or you're throwing a baseball,
I use this on a 13 year old baseball player, first of all.
And then we found out it work great for people
reaching up overhead as they get older.
- Works really well for arthritic people.
What I have my arthritis patients do,
I have them walk up the bar as far as they can go,
and then let's say they can't go any higher than this,
and then we have them lean forward and stretch.
You can actually put a little traction on the shoulder
by leaning forward.
Now, I'm tall,
so I can't do this on the floor,
but you can do it in a chair.
Then I have them reach up a little higher and stretch again.
- So you can do it in your chair, like here,
Bob's doing it on the stool.
Or if you're not,
if you can't go that high you go on the floor.
- Yeah. You can go on the floor.
Now, eventually what I found people like very rapidly
were able to bring their shoulder up higher.
- Yeah, getting closer to the top of the stick
while leaning.
Don't let your hands slide down.
- Yeah. Exactly.
People really liked this one.
I have patients who really loved it.
- Yeah. It's amazing what you can do
with just a simple stick like this.
Next one. This is a little simpler.
Simply grab the stick behind your back
with your palms facing away from your back like this
and then you simply go straight behind you.
- All these, the cue is that you don't want pain with these.
- You're right.
You just stretch. - Just bump up
against the pain.
But as Kelly Starrett says,
"Don't go into the pain cave and stay out of the pain cave."
- He's one of the national all-time gurus.
- Right.
- Now, if you wanna bring your hands out wider
that can make a big difference
and you can go farther sometimes.
- Good posture while you're doing this.
- Again, all these make sure 10 repetitions
is probably most you need to do.
You can do less than that as well and breathe and relax.
All these should be done in a relaxed state.
Okay, the next one.
- is a single extension, right?
- Yep. So you can...
Bob's gonna do it like a paddle in a canoe. (chuckles)
- This is a rowing a boat.
- Or you can put the stick down right here,
like I have here,
and then I'm gonna just go like that or stretch back.
This one is a McKenzie.
He was a famous therapist.
- He is the one who has the people to start with.
- Yep.
- And this can, again,
by restoring motion in your shoulder
you can start knocking these shoulder pain levels down.
- Yeah. - I mean, and again,
doing within the pain allowance.
- Yep. - But you do it...
You can do these throughout the day
and you can do them six times a day,
10 times - Sure, right.
Well, once a day if you don't have a problem
for maintenance. - Yeah, exactly.
- Take it like this, the next one.
Go up like this over your head
and then back like this, behind the head.
If you can't get behind your head
and you have to do this, don't do it.
Just put down in front
and eventually you'll get looser and looser.
This is a great postural line. - Yes, it is.
- Posture and shoulders.
All these actually that we just showed for the shoulder
are good for your posture as well.
- So I'm squeezing my shoulder blades together too
when I'm going down. - Yeah. Right here.
That's it.
You know, the beauty of the stick
is it almost forces you to do that.
You don't have to think about it.
It naturally happens.
- I was squeezing my shoulder blades
it kind of forces me to.
- [Brad] Next one.
Now, this, now we're going to jump from the shoulders.
We spent a lot of time on the shoulders.
It's so critical for posture and shoulder mobility.
We're gonna go to the back.
With the stick, you're gonna put it just above your belt
and then you can hold on to it like this.
I actually like to go like this
and then you're gonna push in
and roll it up and down your lower back
and up into your thoracic spine
or just below your shoulder blades.
You can see Bob is working back.
Good for the posture.
Gives me a nice massage. - Yeah, it does.
It actually.
And you might crack your back a little bit.
- If you happened to be using a piece of wood doweling,
make sure you have no slivers. - Yeah.
- That is a little bit of issue.
If it's slippery works, it works much better
for particularly this one.
- Right. So if you're using a broomstick same way.
- Now, I like this.
I've used this quite a bit with people in the clinic.
You have them sit down on a chair, it could be a stool,
and you're gonna take this and go behind your head
and let it rest on your shoulders.
And then in a manner like this, okay,
and then you're gonna just rotate.
This is great for rotation stretch of your spine.
And it locks- - Really, good posture
when you do these.
- And this forces you pretty much into good posture.
I mean, except for your head.
You wanna make sure your head is back.
Not like this.
- I actually liked doing it this way too, Brad.
Like this. - Oh, sure.
Yep. Yeah.
- Forcing you a little bit further.
- Yeah. - You got both palms up.
- Sure. - So like if you're a golfer
and wanna you get
a little more range. - Oh, yeah.
Yeah. Especially cause this,
if your shoulders have problems,
this may not be comfortable. - Right.
- And that's an excellent option.
Yes. - Let me get a good stretch.
- I'm really getting stretched out here, Bob.
I'm feeling taller too. (Bob chuckles)
Okay.
The next one we're gonna get into some posture and some-
- So wouldn't it be the posture squat?
- Posture squats.
- So this is gonna keep you honest.
If you can...
Am I right? How does this look?
- No, you're exactly right.
So the idea is the stick is gonna contact here,
contact here, and contact the head
and that forces your body- - If you're doing it wrong,
I'm only gonna have contact in one spot or maybe two
but if you're not lined up like you should be,
this'll keep you honest.
Oops, got a little bit on your way.
- So when he talked about being honest,
he talked about maintaining good solid posture.
He wasn't talking about that ethical honest.
You never know.
Yeah. But anyways, yeah, so look at that.
This keeps the back
and now, he's working some leg strength
as well as maintaining posture.
So you do this five or 10 repetitions on a daily basis
and it is gonna give you muscle memory.
So when you do pick things up
that posture mechanics. - Yeah, picture that stick
in place whenever you do it.
And even when you start doing squats,
maybe without then,
you start remembering where that stick was.
- Right, it gives you a good feedback.
- Right. - Now, we're gonna go
right into some balancing, some walking things.
I want you to imagine
there's a straight line right below you.
Maybe you have a floor that has some lines
and you're gonna do the heel to toe,
like you're walking the tight rope.
And the stick, for this point,
is just so you've got something to balance,
so you don't tip.
If you do have poor balance,
you may have to have a cupboard on one side,
the stick on other and work with that.
You can look down at your toes and as you get better
you should be able to look straight ahead
and make sure your heel touches the toes
and networks proprioception,
which is really important for where your balance
as well as your walking.
So that's a nice one for that.
The next one, and this is a strictly a balanced one.
On one foot, and what I'll do,
if you need a good grip on the stick to hold it,
that's fine.
You may have to start- - Holding on with two fingers.
- Yeah, you may have to have a bench on one side
or a cupboard. - Or one finger.
- Yep.
And then if that's too easy,
you can just hold it up here
or for really advanced people hold it up here.
In 30 seconds, if you can go 30 seconds
then you're ready to progress.
And if you're doing it like this,
then you get a cushion or something like this.
- We've got Pete's Choice here.
- Yep, you can just take a cushion off your couch
if you want to. - [Bob] Sure.
- And now, that makes it much more difficult for-
- Yeah. This is gonna be for someone who we're not afraid
that if they fall.
- Yeah. That's where the athletic type of person.
- Yeah. - All right.
So, yeah, be safe with all of these things.
Where are we Bob?
- Heel to toe rocking.
- Oh, this one's critical - Yes, it is.
- For strengths. - You have to go down.
To take the camera down to see our feet.
- At any age.
- [Bob] Yeah. That's a good one to do.
You need the ankle strength and balance
- [Brad] Yeah.
And we wear the appropriate socks,
so you can see how when we go back this way
to lift the toes up
that's almost more important than this in some ways
for your walking and your balance
and the stick is just here.
If you can do this without the stick
and you're 60 years old, you're doing good.
You're probably not gonna fall,
but a lot of people will be challenged with this.
And the next one. - Lunges.
- Now, this one is gonna be for the more younger person,
the athletic elder or older person.
We're just gonna go out like this
and I use mine all the time with my lunges
and I'll either go like this
or I'll step out,
I'm gonna use a stick
to help push up. - [Bob] Sure.
- And then I'll go the other side.
A lot of times I'll change it.
If it's my left leg is forward, my right hand has the stick.
It gives you a wider base of support
and you're much more stable.
- I think we're with down to the last one, Brad.
- Are we? Really? - The four-point toe touch
with a stick. - Oh, I like this one.
So we're gonna start.
Stick as just for the balance.
You're gonna reach out as far as you can with comfort,
touch in front,
touch out to the side
touch over this way
and then reach out and touch behind you.
And the goal is to go out as far as you can,
to challenge your balance but not so much,
you're gonna tip over. - [Bob] Right.
- And make sure you do both legs.
If you really wanna work this,
you put a piece of tape on the floor there
or you have a floor that's marked
and you can see kind of how far you're going.
- [Bob] Right. - I've done this with
- Patients. - Patients and rulers.
- Sure. - I get the ruler.
So it's not in their way, but it's safe.
So that's a nice high level balance one.
- There we go, Brad.
That was comprehensive. - Wow, that was 15.
- That was comprehensive.
- Wow, comprehensive and 15 minutes, too.
- 15 minutes, too.
- Don't do them all.
Do the ones that work for you.
And you're gonna find yourself a really starting to flex out
and there you go.
- Yeah. Have a good day.
- We got a Booyah.