♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi folks. Hi Bob Schrupp physical therapist.
- Brad Heinick physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course.
- I don't know what he's doing but...
- The Charleston Bob.
- Anyway this is our giveaway today.
- Yeah. I'm just demonstrating a nice loop end giveaway.
- So we're gonna talk about leg exercises.
No weights and it's great for people who are over 50.
- Right Bob.
- Which... We fall into that category.
- Exactly. That's why I think we're excellent candidates to
show some exercises.
We are therapists, we've worked with thousands of people
over the years that are over 50.
And also at the end, I'm gonna show you the granddaddy
single leg exercise that fits.
- Yeah. We're trying to keep you around till the end.
You're gonna find the grand daddy. Wow!
- It is. It is Bob.
- That's the best one you like.
- I'm very happy with it.
- All right, let's start Brad.
- Oh, we're ready.
- You wanna talk about the benefits?
- Benefits of what?
- Of these exercises.
- Oh of course, Bob. They burn calories,
they're gonna keep those
large muscle groups working hard.
It's gonna improve your balance for sure.
And it gets you functional.
So if you're having hard times going up and down steps like
three flights of stairs or, you know,
just hiking and doing things like that.
- Trying to protect your back when you lift.
- Yes, exactly Bob.
- We wanna lift correctly.
- This is gonna work the legs, the hips.
And we're gonna think about posture with all of them
so hopefully we'll remind you of that.
- Are we gonna show these anymore?
- Yeah. Sure.
- We're done!
- Yeah. We're done.
- We're not gonna use them.
All right. Here we go. You don't really need
- Gonna Fire.
- You don't have to buy anything for this whole routine so
- Right.
- Now there's one thing important
when any of you are doing any of these exercises,
if they create any pain particularly knee pain.
Say if you're bending forward,
and your knee starts to hurt.
- Knees over toes.
Yup. Do not go that far. Just go until you get to the pain
so we don't irritate any of those joints.
- Right. We don't ever want pain.
- Yup.
So we're gonna go...
10 repetitions is gonna be the goal
with both sides as we do these,
if it happens to be one leg or the other and
progress as needed.
- Sure. Should we start with some squats?
- Absolutely Bob. Go ahead. - So.
- You can use a chair like Bob is gonna do.
- Yeah. If you just started,
and you're a little bit concerned about your balance
or your strength you can actually reach back grab the arms
- Yup.
- And use those to help you.
- There you go.
And make sure you get that good posture all the way up.
Can you get all the way up Bob?
- Oh!
(Brad grunting)
- Start out like Bob.
- And then you wanna go to the point where
you can maybe put your hands on your laps.
- Sure. Yeah.
- A little troublesome for me there.
- There you go.
(Bob grunting)
(brad grunting)
And make a few grunt noises.[Crosstalk 02:44:25]
It always makes it seem like you're working harder.
That's how you burn more calories that way.
- And then you can go hands on the chest.
- Oh. Yeah. That makes some difference.
If you can do them without the chair, that's fine.
Go down. As far as you'll feel comfortable.
- And then hands up.
(bob grunting)
I can do it.
- It's amazing how much difference that makes.
If you're concerned about your posture,
take yourself a four or five foot long stick like this,
put it on your back so it's touching between the blades,
your head.
- Now look, it's gonna have three points of contact.
See the contact on his head, mid back and low back.
- Yes.
- If Any one of those are not touching
you're a little bit off. - Yup.
You're a little bit bent.
I think it's worthwhile doing this.
- Show them what happens when you're wrong.
- If you go forward in this...
- Now we've only got one point of contact
- No good. Right. - And he's bent.
This kinda rounds...
- That forces you into great excellent po... mechanics.
- If nothing else, think about it.
- Yeah.
- Is the stick in place?
- Yeah. A little imagination. - Yeah.
- Number two, split squats.
Bob's gonna show you one with the balance.
I'm gonna move this chair.
- I do these every morning.
I grab on the back of my couch.
- Yeah.
- And it's great starters. For beginners.
- Sure.
- Because you can just start by dipping down very little
and then eventually go all the way down.
- So he's talking about this knee, touching the floor.
Be careful don't bang your knee into the floor.
- Again I don't worry about knees over toes.
That's good training if it doesn't hurt.
- Right.
- If it does hurt, keep it back.
- Right. Excellent. - And go like this.
And of course you can hit both sides
- If you want and sometimes I'll do this.
I usually do 10 on a side,
but some people may want to go forward and alternate
- Right. - Right foot and the left leg.
And that's up to you.
Whatever works out better.
10 again on each side.
If you're doing it this way, you'll count up to 20.
Next one.
Let's see. You may want to grab the back of a chair.
- Sure.
- I'll use the wall. I'm gonna use the wall.
If you need balance.
And we're gonna go up on our toes
with your knees straight.
Should we do that?
- Yup. - Yup.
10 times.
And Bob brought up a good point if you wanna be complete.
- Oh, you're doing the other way. (laughs)
- What are you doing?
- I was doing toe up.
- Oh no, that's coming up next.
- Heel up this time right? - Yeah.
- They call it toe up or heel up.
And then with the knees slightly bent.
- Like this.
- It gets a different muscle.
And we wanna be complete.
- Isolates a different muscle.
- Now this next one is a really good one
and we're gonna work the opposite muscle group.
That dorsiflexion pull the toes up.
And this is nice. Just lean up against the wall.
- And what's nice is you can make it harder
by putting the feet out further.
- Yeah. The further you go out...
Make sure you have shoes on that grip the floor
so you don't slip out. - Right.
Down you go.
- Yup. So you just simply pull up as far as you can.
And down.
And I'm gonna go a little bit further.
- Right.
- And now if you really get advanced,
you can go to one foot. - Right.
- Which I cannot do. - Yeah.
So it's a...
You'll build a challenge yourself no matter what level.
- It's a muscle you usually don't use.
So it's gonna be weak.
- Yeah. It's hard. - Yeah.
- This is like the best way that you can exercise it
with resistance.
- I shouldn't say we don't use,
we don't train. - Right.
Yeah. To exercise it with resistance is difficult.
But this is a wonderful, wonderful option.
Now the grand daddy Bob. - The grand daddy!
- The grand... I should have...
(Bob drum rolling)
I need that chair though. Yeah - oh that's right.
That's right.
- Make sure to get a gray hair and gray beard.
I got gray hair already.
Now what we're gonna do here...
Just assume... I'm gonna assume you're gonna need
something for balance so hold on to something here.
I could do it.
Maybe I'll start here up against the wall.
And we start shoulder width apart,
holding here.
Now I'm gonna step back with this.
I'll show you in another direction
till my knee touches slowly, then I gotta come up,
raise this knee up high and then up on my toes.
And then back down till my knee touches.
That's one repetition.
Let's show you from this side. - Sure.
- It's important that you do it properly
and you don't have to do it fast. As a matter of fact,
you're better off doing it a little slower. Down to here.
- Under control and the muscles actually work harder.
(Brad breathing heavily)
- Yep.
And you're never gonna do this one fast.
It's always slow, reasonably slow.
You'll get a rhythm.
And my left leg right here is starting to burn already.
My calf is starting to burn because of that toe up.
And I gotta switch and now we go back to here.
- And you're actually working on your balance too.
- So you can have a chair here, wall, whatever it takes.
And if you're really good at your balance, you know,
you might be able to get to the point where you don't need
that. That's strictly up to you.
And you know, if you want to get more bend in that knee,
you can do it like this. - Sure.
(Brad panting)
That makes that quadricep work extra hard Bob.
And there, wow!
You're gonna burn some calories over that one too.
- Say no more Bob.
Say no more Bob.
- Lose weight, gain strength, look good.
- I'm tired Bob.
- All right.
- I'm feeling strong, like bull, but I'm tired.
- Remember Brad and I can fix just about anything.
- Except for
- A broken heart.
- That's right Bobby.
- But we can work on cardio.
- Yeah. And cardio makes the heart stronger
so it doesn't break as easy.
- That's right.
- You can make a chapter in the book.
- All right. Chapter 17.
(Both laughing)
All right. Thanks for watching.