♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist on the internet ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- We are the most famous physical therapists
on the internet.
- In our own opinion, of course Bob.
- Booyah!
Today Brad, we're gonna talk about top three core exercises
to reduce or stop back pain,
you really need your core muscles of the back
to stabilize your back.
In fact, we don't, we don't really want much movement
going on in your spine when you're doing lifting and such.
In fact, what we often use as demonstration,
the booyah stick.
- Sure. - By the way,
which lets, I'll go back to the demonstration just a minute,
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so aren't you surprised Brad?
- Well Bob-- - Excited?
- I was--
- So you point things out.
- Pointing at us, I was confused--
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go to Instagram or Twitter.
- Right, yup, these are wonderful, wonderful tools.
- Yeah, well one thing you can use it for actually
is to tell whether or not you're bending correctly.
So when you want to lift something
or if you're going to bend forward to make the bed,
or bend forward to brush your teeth at the sink,
all this should be, all-together, in alignment here.
- Do the other hand Bob, because you're arms in the way.
- Oh yeah, I'm always in the way aren't I?
- There you go,
and put this way, can you see the red, the red?
- So there's three points of contact,
you want to point them out Brad?
- Yup, I'm pointing Bob,
and that puts your back in that neutral
or straight alignment,
and it forces you to bend at the hips,
it lets your large hip muscles, the glute muscles,
the quads do the work, and not those small back muscles.
- Yeah, if I do it incorrectly,
now look, I only have one point of contact.
- Got the gap here, gap here.
- I'm rounded out, now I'm putting stress on my back,
and if I do that throughout the day,
that's why you're going to have back pain.
So we want to strengthen those muscles,
so you got to,
it's pretty much like you're wearing a cast, around your--
- Right, yup or that cast, or your back belt, back brace,
but your muscles literally are your back brace.
- Right, and you want to make sure
it's your muscles doing the job and not a brace for you,
because the brace eventually, your muscles get weak then.
- Right.
- All right, so Brad, let's go ahead and get started here,
the first one, what we want to do is,
we want to strengthen the front, the side,
and the back, all the way around.
So the first one we're gonna go ahead and do,
is we're gonna lay down flat on our back,
I guess I'm going to,
Brad's just going to---
- I'm gonna watch!
Oh, go ahead but you're gonna do this on a carpeted floor
is probably the best. - Yeah.
It'd be too hard on the bed,
I think you'd sink in too much.
So what I'm gonna do is I'm gonna take my hands
and put them in the lower back here
so as to maintain the arch,
so that's about right where you want to be,
you want to have that natural curve there, and--
- [Brad] Bout the thickness of your fingers?
- Yup, and then I don't want the elbows to push-up
and help me out, so I'm going to let them float up.
- [Brad] Right here?
- They're like that, and what I'm gonna do,
I'm not curling up like this,
I'm bringin' the head straight up that way.
- [Brad] So you don't round that neck forward.
- Yup, and I'm bringing the shoulders slightly off.
- [Brad] Right here.
- Yup, and I'm gonna count to ten,
one, two, three, four, five, six, seven, eight--
- [Brad] That is firm Bob.
- I'm glad you're enjoying yourself Brad.
One, two, three, four, five, six, seven, eight, nine, ten.
So we're gonna keep repeating this
and do it, actually you do six repetitions.
- So six, ten second repetitions.
- Yeah, one, two, three, four, five, six, seven,
eight, nine, ten,
now I'm not gonna take it all the way through six,
but you do the six, then you rest for 20 seconds.
- [Brad] Right.
- Then you're gonna do a four, it's kinda reverse ladder,
you're kinda going large to small,
six, four and two reps.
Now this, maybe it's gonna be too hard
for you the first time,
maybe you're gonna have to do less than that
to start off with, but--
- [Brad] So the ten, you know,
Bob's countin' a little faster than seconds,
but maybe that's how long you can hold it.
- One, two, three, four, five, six, seven, eight, nine, ten.
(man laughing)
I was startin' to fade there.
All right, so, that's the front, let's go to the side,
all right, now we're gonna get the muscles
on the side part the abdomen
and probably get the latissimus dorsi a little bit too.
We'll start with the beginner position,
so you're gonna be on your side,
you're gonna be resting on your elbow,
your knees are forward like this,
now I'm not just lifting up like this,
I'm actually lifting, oops,
doing this, extending the hips,
you see how I'm doing that?
- [Brad] Yeah.
- I'm not lifting up like this, I'm extending the hips.
- [Brad] You know, Bob, we really should turn you this way,
the camera would have a better view.
- Would it be better?
- [Brad] Yeah, yeah, here.
- All right, the things we'll do.
(man laughing)
All right, you sure, this is gonna work?
- [Brad] No, you gotta go the other way Bob.
- Oh, the other way.
- [Brad] No, head that way.
- Okay, we're gonna get this,
we really planned this out, so okay, here we go.
- [Brad] So you can see here, his,
he's got this hooked shape, and he's not in a straight line,
now he's straight, see the hips are straight now,
and you go back down Bob,
and he puts his butt down like he's sitting sideways.
- Yup, so I'm extending the hips, that's all I'm doin',
I'm lifting it up, now,
I'm gonna feel stress on the abdominal muscles here,
you're gonna hold for, again, for ten seconds,
we're keepin' the same pattern here.
So you're gonna go for ten,
and then you're gonna repeat six times.
Now if you're shoulder bothers you, you can grab,
take the other hand and pull across
and that'll give it a little support to the shoulder,
and so you can go up like this, now the advanced one is,
so we're gonna go, again, do six reps, rest for 20 seconds,
four reps, rest for 20 seconds, and then two reps.
- [Brad] Sure.
- Okay, and you're gonna do that on each side.
- [Brad] Right, otherwise you'll start growin' crooked.
- Okay, let's say you're advanced, if you're advanced,
you're gonna go ahead and put the right foot,
the left foot in front of the right foot,
and I'm gonna go ahead and lift up like this now,
so in this case--
- [Brad] Which leg is doing the support?
- They both are.
- [Brad] Both are, okay.
- Now this is a lot harder, without a doubt.
- [Brad] Sure.
- Two, three, four, five, six, seven, eight, nine, ten.
- [Brad] Now, this is for people who don't have back pain
to prevent it, is that correct?
- No, you can have back pain and be doing these,
but it shouldn't hurt while you're doing these.
- [Brad] No pain.
- Yup, right, but absolutely you can be doing these,
especially, you know, if you have back pain
and it's a little bit too advanced for you,
you would just go ahead and start with this one,
absolutely this is for people with back pain,
we're tryna get that core strengthened
so that you aren't feeling pain
when you're using it, the back.
- [Brad] Right, 'cause I know with my back condition,
I won't do these, because I know it'll hurt,
because I've tried them, but that's a spondylolisthesis,
different story but the concepts the same.
- Are you sure you've tried this one though?
- I'm not doin' em Bob.
I've tried 'em and it hurts for a couple days.
- Okay.
- I've got, I've got a routine Bob, I'll show--
- But you can do, you can do the abdominal one we just,
the first one.
- Oh, right, absolutely.
- It's just the side ones you're unable to do 'em.
- Yeah.
- Okay, so, the bird-dog, can you do that one?
- Oh, yeah, bird dog for sure. - All right, bird-dog.
So bird-dog one, now we're strengthening the muscles
in the back itself, so if you're beginner for this,
again you want to have your spine in the right position,
and if you're beginning to this
you might want to just start off with the hand itself.
- [Brad] Now this looks like, what's it goin',
what's he doin, lifting his arm up,
but the muscles all the way across here
are engaging right now,
and when he goes to the second phase,
and lifts both arm and leg up.
- I can also just start with the leg, you know,
a single leg, is my back fairly straight Brad?
- Yup, yup, how does that look Liz?
Yup.
- Oh my head was, yeah, there we go.
- If you have a mirror or someone to help you out,
so you do have good form is very helpful.
- Yeah, we really have poor body awareness overall,
people do, and some of ya are gonna be even worse than me,
and so it's good to get it correct,
and then eventually yes,
you're gonna want to work to the point
where this takes a little bit of balance,
as you can see I'm struggling a little bit.
- And now, you know,
I can just feel these muscles right here goin' to town,
they're workin' out good.
- And again, we're doin' a ten second hold, on these
because you're doing ten seconds on each side,
we usually have you do four reps, rest for 20 seconds,
three reps, rest for 20 seconds,
and then two reps, on each side.
- [Brad] He's shakin' there, he's a little wobbly,
things are workin' pretty good there,
all over the whole core, as well as the hips.
- Now, you can slide the leg a long the floor
is what they give as a cue here Brad,
instead of just going out.
- Sure.
- You want to slide it along the floor, bring it up,
but that's just kinda get into the minutia
there a little bit so.
- Oh, good word.
- You know, start off again if this is new to you,
you might not be able to hold it as long
or you may want to do fewer reps, but you know,
eventually it's gonna pay off,
and you're gonna see the differences when you,
when you're doing stuff throughout the day,
you're gonna have less pain.
- Right.
- 'Cause it's gonna kick in.
- Yup.
- So, all right, anything else Brad?
- No, I think you did a wonderful job
on all three exercises Bob, again pain free, nice.
- Yeah, absolutely no pain.
- Right, I like the whole concept of doing
the six, four, three, the 10 second reps,
a real good system.
- Sure, sounds good, thanks for watchin'.