- (theme song) ♪ Bob and Brad,
the two most famous,
physical therapists,
on the internet.
- Hi folks I'm Bob Schrupp physical therapist
- Brad Heineck physical therapist
- You're the real most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- We say it with conviction.
Today we're gonna talk about the beginner stretch routine
in bed using a stretch strap.
It's a Bob and Brad stretch strap.
- Absolutely.
- And we're gonna show you 10 stretches,
And by the way, I found out that
you've been doing this Brad.
- Oh Bob, of course, I'm excited.
- I, I use this occasionally, but I
I don't use it on a regular basis, and here you are.
- Absolutely I'm sold.
- By the way, if you do like 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 go to bobandbrad.com because
we're doing a huge giveaway!
- [Brad] Oh, we are.
- [Bob] Yeah, we're doing, well what do you think?
This is a Sleep Ovation mattress.
Ah, you can also go to Facebook,
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if you want a 60 second version of our program.
This is what we're giving away.
You can sign up all week basically.
I don't know what day it is today.
Based on Tuesday
- [Brad] Sleep Ovation mattress
- [Bob] Sleep Ovation mattress
has 700 individual mattresses, this is just a sample.
- [Bob] Yeah and then you get a cover for it and everything.
- [Brad] Yeah.
- [Bob] Yeah it's a full McCoy.
- It's very comfortable
because of the individual mattresses.
Best one I've seen.
- Oh, that's wonderful.
- So check it out
and we're giving away a couple of their pillows too.
- Oh, absolutely.
It's a complete set.
- [Bob] All right.
- All right.
- [Bob] Brad, I think we can just jump right into it.
- Jump right into it, okay.
Yeah the stretch out strap.
This one is exactly the same one,
same color, same everything.
I really like it.
It feels good.
- I'm gonna move this out just a little bit, Brad.
- Oh yes.
- Here we go.
Yeah. This is a really good band.
I mean, we, strap, it just, you could
- I've used four different types so far,
and by far this one feels the best.
It works the best and very happy to have our name on it.
- The longest too (laughing)
All right.
First stretch is just stretching the arms overhead.
Brad, you wake up.
- Yep.
- Is this what you normally wear to bed?
- Yeah
- I don't wanna know.
- No, Bob, you really that's a personal thing
between my wife and I.
So anyways, this thing, the nice thing
about it is it's these little loops.
You can see the separation, that allows you to
get your hand in there real easily.
And then you don't have to grip.
If you have grip problems, it just makes the stretch easier.
So we're gonna go like this
- [Bob] I was gonna do two stretches Brad
one where you have your arms pretty close together.
- Yep, well
- And then one where you, you have them pretty far apart.
So you're doing a little bit different stretches
on the different parts of the pec.
- So we're gonna go
- [Bob] Yep, straight that way
- But you know, that's the nice thing cuz some people
have tight shoulders will need to go a little wider apart.
- [Bob] Sure.
- And it all depends on your individual flexibility.
and then we're gonna go wider apart.
- [Bob} Right, right.
- They'll go way over.
- [Bob} Yep, exactly.
And really let it stretch off the edge of the bed.
Feel that?
- Yes. Yes.
- [Bob] It's different, isn't it?
- Yep.
- [Bob] I like, I think you're getting more the lats,
this way.
- This way?
- [Bob] Yeah, with the, with no, with the arms together.
- Oh right, right.
- [Bob] That's a little more latissimus.
- Latissimus Dorsi.
You can't go wrong when you stretch the Latissimus Dorsi.
All right, what's next Bob?
- [Bob] A hook line,
remember where we did that?
Where you go one way with the arms, and
- So hook line refers to the position of your legs, which is
like this, not like this, but bring them up feet on the bed.
And then my legs are gonna go to the left.
My knees are, as you see that,
And then my hands and arms
are gonna stay straight and go to the right.
This is a really nice one
for that trunk and full back rotation.
- [Bob] Yeah. This it's actually moving the hip
but it's also moving the back as Brad indicated.
- Now on any of these they should not create any pain,
any sharp pain whatsoever.
If they do, you should skip it and just go to the next one.
- [Bob] Anyway, as we've said, many times with this one
you can actually, if you find out one direction is painful
avoid that one.
Just do the one side.
- There you go.
- [Bob] To start off with.
- Next one Bob.
- [Bob] All right single knee to chest Brad.
- Aaah
So we're going like this.
We could have this leg down.
- [Bob] Now there's a lot of people
that might be able to do this without the strap.
- Yep.
- [Bob] That's fine.
There's a lot of people that aren't able to do it
and that's why the strap is nice.
- And this is really nice to get your hands in the loop.
- [Bob] Yeah especially if you have
arthritic hands, arthritic wrist.
- Yep.
- [Bob] And some people, right,
go underneath,
- Underneath
- [Bob] make it a lot easier.
Give the good stretch that way.
All right Brad,
probably the best stretch a lot of people do
with this one is the hamstring stretch, isn't it?
- Oh yeah.
- [Bob] I mean, and this is a way to stretch your hamstring
without putting stress on your back, which
- Precisely
- [Bob] Which is difficult to do a lot of times.
- Now, now you're, if you're in bed
you're probably not gonna have socks on or shoes on
but you can do it with socks or shoes on when I do mine
I'm have my shoes on and it works out really well
that way too.
- [Bob] Yeah. So that it actually grips better
on the shoes sometimes.
- Aren't you gonna notice my socks, Bob?
- [Bob] Yeah. Let's see what they say.
- Yeah.
- Fat Tire
- Fat, Fat Tire
was a, it was a triathlon.
- [Bob] Oh it was?
- Yeah they gave 'em to me.
I wouldn't buy socks like this,
I can't afford that.
- [Bob] (laughing)
- Can we do both sides?
- [Bob] Yeah you can do both sides.
He can even do a little contract relax.
You wanna show that Brad real quick or not?
- You know, we're actually gonna do a video
- [Bob] On that?
- Yeah.
- [Bob] Okay, well you're gonna have to wait then to see it.
- Yeah. It's really focus on the hamstrings.
How to get 'em to relax.
- [Bob] Okay.
- and flex really quickly.
- [Bob] Awesome.
- Okay.
- [Bob] All right next one Brad,
sideline quadriceps.
- Ah, yes.
- [Bob] This is a great way to just stretch a quad
because normally what you have to do,
you have to grab on, you have to
have a little balance and you grab the foot
like this and you pull it back.
It's a little bit of task there.
- And really nice thing about this strap.
Another benefit is it's slippery.
So it slides on your clothing
and I can use that for like a pulley system.
- [Bob] Yeah. Can you see that okay?
This, I mean, what, what he's doing?
- Is it, well, you know, you could
you could do it on your stomach as well.
- Yeah. This is what he's doing on his side.
Oh his mic hit it?
- Oh yeah, I know I'm sorry.
Sorry about that viewers and,
I made awkward noises.
- [Bob] But if you're on your side
you can pull it a little bit, the hip, a little bit
into extension too, which will even stretch it even more.
- Yeah. I'm just wondering if doing
this particular side will
- [Bob] Yeah maybe it'll help.
- And then I don't bump into my mic and we don't
- [Bob] Okay we gave three angles now so,
- and we could go to the fourth one
- [Bob] Yeah all right.
- Whoa.
- [Bob] There we go.
Oh, we, we accommodate our, our subscribers.
- Well we care.
- [Bob] All right.
How about the heel cord Brad?
- Heel cord?
Oh the, I remember that.
- Yeah. You can actually do that long sitting
or you can do it lying down.
However you wanna do it.
- Now, this one you can do it barefoot or wear socks on
but actually with shoes on works a little bit better
because you can move the, the strap closer to the toes
and it sticks to the sole, the rubber sole,
but you can do it this way as well, either way.
But the other way does that is a benefit
of the shoe for that.
I'm gonna get my hand in here.
- [Bob] So these, we didn't really give an amount
of time that you should do these.
- That's a very good point.
- [Bob] I, I really, you know, we're trying to do all these.
We're trying to make it pretty quick.
So I'd say like 30 seconds Brad wouldn't you?
- Hold for 30 seconds on each one or pressure on
pressure off?
- Or you can do pressure off for 30 seconds.
- And also the really critical thing is just being relaxed.
- Yeah.
- And breathe.
- Breathe.
- You're not holding your breath.
We should have mentioned this at the beginning of the video.
You're right, but we're only
seven minutes and 34 seconds into it.
(laughing)
- [Bob] This should be a relaxing stretches.
This should be meditative almost.
It's a great way to start the day.
- And that, and that's why in bed, you know
as long as you don't have three year old kids getting up
and trying to wake you up or your dog jumping on you.
- [Bob] All right.
Why don't you do, you wanna do that
external rotation Brad?
- Oh, with the hip?
- [Bob] Yeah.
- Oh yeah.
Actually this is, I really do enjoy this.
This is for me the easiest way to stretch my hip out.
So I'm gonna go external rotation.
- [Bob] Sure.
- Go this way.
So I can pull here.
It looks like this might hurt
but it actually feels like really
- [Bob] The hip's actually going into internal rotation
- Right? I'm sorry.
- [Bob] Internal rotation.
- This is even in school, in PT,
this kind of threw me off.
- [Bob] That actually is a great way
to stretch internal rotation.
That's about the only way I see.
- And this external rotation,
- [Bob] Now look at that.
- It's really fun.
Feels great.
You have a lot of control.
- [Bob] Not bad for a 58 year old guy.
- Don't remind me Bob!
- [Bob] 58 something
- But I feel like I'm 57.
- [Bob] 58 and some days now.
- (laughing) Yeah. Right.
- [Bob] All right,
How about hip abduction Brad?
You said you do this one too.
- Oh yeah.
Yeah. And this does the hip
and it does the groin and hamstrings.
It's really a kind of a multipurpose
and you go, just bring it up.
This leg, it probably works better if it's down,
but you can go here,
you can experiment,
and then,
- [Bob] As you can see, Brad goes a lot farther than I do
I think on that.
- Well, yeah, I've uh
- [Bob] How many days are still there somewhere?
- Yeah. I think maybe there was some rollover from that
but I don't know. It's just uh,
everyone has their thing and this is,
- [Bob] This is the one
- the one I guess.
- Yeah. And do it on both legs too.
What, what's the next one Bob?
- You're gonna, I'm the next one Brad so,
- Oh yeah.
That's why I wanna balance out, yeah.
The next one is a lumbar extension back extension
which with spondylolisthesis or stenosis
you probably will not wanna do this one.
And I fit in that category.
- Yeah. And basically this is one maybe a little
more advanced stretch.
- [Brad] Yeah.
- So you might, you
you might be one, that's doing these extension
stretches for your back.
And this is just a more advanced,
I got my hand in the loop here.
- [Brad] Oh, you're gonna go for the, oh yes.
This is one of the advanced ones.
A lot of times for people
with radiculopathy and sciatica.
- It just hits it.
You can hit the different spots.
- [Brad] Mmm.
- This actually works really good Brad.
- Yeah
- See how it's anchored there?
- Yep.
And so what he means different spots is different levels
on the, on the lumbar vertebrae.
Yes.
- And I can go up further like this.
- Oh,
oh yeah.
- And it just, it hooks onto my wrist really well.
so I don't have to worry
about having it underneath my hands.
- Back in the old days, we'd use a towel
and you'd try to squish the towel in between the
- Yeah
- the floor or the bed and stuff.
Yeah. This is a, this is a gift.
- So you're gonna wake up
and do this and you're gonna get outta bed.
You're gonna be a new person.
- Yeah. And if there's anybody still listening
you don't have to - listening,
you don't have to do all 10 of them.
- No, don't.
- Pick out the ones that really, you know
- Yeah. If you're ever in trouble with your hips,
focus on those, you know,
if you're having trouble with your hamstring, focus on that.
- Yeah, exactly.
- All right thanks for watching everybody, and,
be careful?
- Well, I really think we should go on to the part of,
we can fix just about anything
except for a broken heart.
- Right. But we're working on it.
- The strap isn't gonna help,
on that aspect.