Hi folks
I'm Bob Schrupp physical therapist -Brad Heineck physical therapist
Together we are the two most famous physical therapists on the internet
In our opinion of course, Bob
Daily stretch routine for beginners in a chair.
You don't need any equipment. Let's get started Brad all right one two three
Let's start the first one. It's gonna be chin tucks
Do you wanna do that from the side and I'll do it and we'll go ahead
And this is always a great posture one and I'm gonna do at least five times
Four five I'm giving a little bit over pressure on that, yeah, you don't have to push on it
But you can then we're gonna go into extension
Extend the neck back
This is something a lot of people don't do unless you're working with you know painting the ceiling or something like that
working on cars
You can use your towel too, I like to put the towel like this, a little more comfortable
Yeah, that's actually a very good point Brad all right next one Brad have good posture
and you're gonna bend to the side now on this one if you want you could just take your
Fingertips and lightly pull over to the side, but don't go crazy on it, and then we'll go the other direction Brad
Otherwise if you just go one direction all the time you'll tip over, well your brain will be
Sloshing around on one side then, mine always does anyway
All right, then we're gonna go rotations Brad,
One two, how many repetitions? We're just doing five. Then a little extra pressure here
You can give a little extra stretch, then we'll go the other direction
These are good for people who sit a lot whether it's at work or maybe if you're in a wheelchair
Well anybody if you're just doing a beginning stretch routine, all right. Let's go chest stretch
There's a lot of different ways you can do this you could take a towel like this and then go back like this, Brad
Now, my chest is really stretching
Or you can go behind like this and pull up like this
No, yeah, if you've got a shoulder problem, or if you're a little older
And they're a little tighter arthritic this one may not be an option, but if you have the towel it really gives you more
more possibilities
next one we're going to stretch the shoulder out and
We're actually gonna do a little crossover stretch like this again if any of these hurt
Like this might hurt on some people, yeah this one is not real comfortable for me
I get impingement in here and I feel the pinch then I I don't do it very much, I wouldn't do it then
It just it's not worthwhile because we're not trying to create pain. We're trying to reduce pain
Yeah, should feel like a nice comfortable stretch, so this arm I don't do, this one
I do because this one feels good then we're just gonna do a shoulder flexion Brad and a lot of times people have one shoulder
That's tighter than the other so it's nice to use the towel because this can help the
Shoulder that's lagging behind, because this one's tight
Both of them together kind of evens them up
And if you're really tight you could even go like this and pull it up like this so the good one helps the tight one
The strong help the weak. Yeah, you cannot wash your hands with only one hand
It takes two hands. Whoa. That's really philosophical, many hands make light work
That's another one, wow. We're really cool, back to the stretches back to the stretch now we're gonna do wrist flexion Brad
We're gonna go ahead and bend down and
Do you want to do your twist right away?
So we could go down and even twist a little bit
That helps some extra muscles on some of the extensors, and yeah for that tennis elbow prevention, both things at once
And then we're gonna go ahead and stretch
Into flexion, I always say don't go way up on the fingertip and pull real hard, drop down a little bit
It's a little more
Helps the muscles not so aggressive. I agree. Especially if you've got some arthritis
Now we're to the mid-back Brad, so now we're gonna go if you have a chair that hits
You right you can even just bend over like that if you don't
You could use a rolled towel like this and put it in here and and go like that it gives you a little bit of
Stretch and then Brad's showing the other way you can actually take the towel
Like this and roll it up
You're gonna put it in the mid-back like this and the direction of force is going up this way so
That hurt? No feels good,
And you can also even do the low back here. You can stretch that back a little bit too
These should all feel good and as you can tell Bob and I are having fun
Relaxing having a blast getting things moving alright next we're gonna go ahead and do rotations Brad. I can breathe better Bob
Oh wonderful open things up, opens the chest up. Yep. You want to have really good posture for this one
We're gonna work on rotations here, and you can take the towel and help pull you along, but you're gonna go ahead and turn
Start slowly yup start slowly if one direction hurts just go in the other direction
You know yeah if this way hurts
Just work this way to start off with so start at the middle and go from the middle to the
Pain-free side and then you can check the painful side and see if it loosens up a little bit
Yeah, all right. I think I made that joke before there's that band One Direction
I said you probably don't know who that is, but the ban One Direction? They're called one direction
Alright, we're moving on, next one hip flexion and knee flexion so the towel's not being used right now
we're just gonna go ahead and pull up and
Stretch that hip and so you're stretching the hip, you could use a towel you can you're right Brad because some people may not be
able to reach over, you can go underneath like this too
This can be helpful. You'll go like this
You know there is more use for
Therapy and stretching with towels than there is with any other
This is probably one of the things that in your household that you could really use
For stretching, if you're having trouble with flexion of your knee you can actually do this, too
You can put the towel underneath and go like this and this gaps the knee a little bit
So this actually is another way to stretch here, so yeah
We're just full of good ideas aren't we Brad. We're full of something anyway, a lot of years behind us okay next one
We're gonna work on. This is a good one to do for
A lot of people is to work on external rotation
So you're gonna put your ankle up on the opposite knee and you're gonna push down here pressure on pressure off pressure on
Pressure off now this is
Really important for someone who is tight on one side
And you can see how high my knee comes up on this side
I'm as far as I can go and
This one see I am looser on this one
Yeah, what goes down a little lower, so I need to work more on this one
So maybe I'm gonna spend more of my time pushing down on this one which by the way I just discovered this
You know the nice thing about this I do this one every day when I put my shoes on
I'll put my shoes on and then I'll just give it a few stretches,
Put your shoes on and hit it with your elbow
You know part of the life okay for those of you who sit a lot
This is a great stretch because your hip flexors tend to get tight and shortened on you
So it's really easy to do this in a chair actually Brad you just go ahead and turn to the side like this
And you're gonna bring this leg back as far as you can go and
You can lean forward like this and that's giving it a stretch on this hip sure
Now if you want to even go a little bit further you can actually grab the ankle and
You can stretch the quadricep too at the same time. Yeah, so be careful on this now
We don't want you falling out of the chair. If you've got an arthritic knee
Or you're not stable enough just skip this one
Yeah, good point Brad because I don't want anybody falling on the floor. That would not be bad
That would be bad, I was teaching a stretch class and someone fell, well they were close, you can also take the towel
Like this and pull back like this. Oh, yeah
Yeah, safety first right Brad. Yeah. Yep. That's what my father always used to tell my daughter
Safety first, oh yeah, ever since she's a kid. I think it helped too. All right next one Brad
We're gonna actually stretch the hip adductors. That's the muscles right underneath here
So again you're gonna get to the edge of the chair
And you can bring the leg out like this and now when you're in this position
You just actually go over like this and you're going to stretch your
Quadratus lumborum and a hip adductor at the same time, how cool is that?
This one I can't do because it hurts my back, so if it does bother you or create pain. That's me
That's why I'm not doing this
and I'm gonna go ahead and even out by doing the other side too, put my leg way out here and stretch this way and
I am a little tighter this way. Oh, can you see that Lonnie?
Lonnie fell asleep!
It's really too bad
We were losing me a little bit there, okay
Hamstring Brad
Hamstring you could do you could lean forward and keep good posture
You could put it up on a stool
Or Brad's gonna show all you can take a towel and pull it up like this I
Personally like to put it up on a stool. It's much easier
It takes less work, but if you don't have a stool available
and if you want to do a kind of more of an active one
You can pull the leg up like this and then just go ahead and stretch the leg out like that. Yeah
There we go
Can-can girls right isn't that what they call them?
What do you bring this stuff up for, I just don't know where you're going? All right calf muscles you're gonna
Go ahead and stretch the calf so again you're gonna get your towel out
You need to grab the end and you're gonna pull that foot toward the forefoot toward you
Give it a good stretch
This is a muscle that's commonly tore in the weekend athlete who
Doesn't keep it stretched out and then all of a sudden he goes running to first base after hitting, I was gonna say people who play softball yeah
They're pretty sedentary and then they go play a hard game, and they're sprinting to get to that second base and they don't make it
Alright last one, not last one, we're gonna go ahead and stretch the
Plantar fascia so you're actually gonna grab the toes and you're gonna pull them into that'd be extension right yeah
Yep, yeah, they start dorsiflexion. Yep
Well it's going the dorsal direction right well that's a therapy thing we don't worry about that, but pull them up like this
And then the final stretch Brad is you're gonna want to stretch, and you're gonna want to hit that subscribe button
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