- Hi folks, I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist.
- And we are the most famous physical therapist
on the internet.
And now we're repeating of course, Bob.
- So the question of the day is
do resistance bands actually work?
We got surprises in science and more for answers.
- Right, there's science.
There's, we'll talk about all the evidence
that supports whether these are good or not.
We'll talk about some anecdotal evidence
and we'll talk about some scientific studies.
- Ooh, anecdotal.
I really like that word.
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- Do I get to say it?
- You say it.
- Podcast, we have podcasts out now.
And they're very interesting.
Very informative and outstanding guests.
- That's right.
- So Bob, as we talked about,
therapists have been using stretch bands
for literally decades to work on strengthening
with their patients and they do so,
because they're effective.
- There's exercise bands.
There's exercise tubes.
- Yup.
- And there's exercise, what do you call those?
- Loops.
Yup, I call them large loops
and yeah, there's some real,
the state of benefits when you,
when it comes to using stretch bands.
One is as you get, you stretch further and further,
the resistance goes higher and higher.
I'm not going to get you, Bob.
Which is a big difference in characteristics
compared to a weight where it's the same.
- Well, actually it's easier.
- And yeah it depends on what angle you're at.
As you get up here, actually there's less gravity.
- Yeah, for this specific lift.
But there's, you cannot get it to go more difficult
with weight.
Although they have done,
I've read some studies and some people train where they'll
- Put bands with the weights.
- Right.
They'll try to attach the bands with the weights
or either that or logging chains when they do.
- Right. Or bands with the bench press even.
- Right, Yep, yep.
So anyways,
there's some very distinct physical advantages.
So I went to the research to find out what's going on
in the research and I found very easily.
I didn't take long at all on three research studies,
that I'm going to talk about briefly.
One was with wrestlers or collegiate wrestlers.
- Let me just say this.
You can go down in the description below,
on YouTube and we'll have the three studies listed.
- Yeah, so if you want to read them yourself, go down there,
and I've got all the information to easily access them.
The first one was the wrestlers.
They use them for, to try to get explosive energy out there.
And they were very happy with the results.
- Awesome.
- It was very positive.
The next one was more of a general public.
How to, the benefits of resistance band.
Again, positive results.
I'm not going to go into the details,
but overall, very supportive.
And the last one was with people with
- Really disability.
- Disabilities, yup.
Which would be common with a lot of therapists use.
Again, very positive.
And then we're going to talk about high level athletes
who support this.
And here let's look at this book.
Tom Brady's book, The TB method.
We got this well probably five years ago, didn't we?
- Somewhere in there.
- And Tom switched to using bands over weights.
And he was having so much,
so many aches and pains with the weights,
switched to the bands that uses a foam roller too.
And he, you know, we can see the results.
Here's this guy.
Well, how old he is now?
100?
- 44 I think.
As a matter of fact, yeah, I did look up he's 44.
- Oh he's 44 and he's still winning Super Bowls.
Which is just amazing.
- And now they have weight fitness clubs that go after TB 12
and you go in there and everything's quiet.
You don't hear weights go clank, clank, clank.
You see all these bands are stretching
and people are
- Very functional, very appropriate for athletic events.
- Yup, absolutely.
Oh, the massage gun it got in my way.
Okay.
Kind of threw me off there.
So anyways, how do you use these?
That's the question.
Sure some people say, well, this sounds great,
but let's talk about some other benefits.
First, very quickly.
- You talked about the resistance.
- Little space.
- Very little space, right.
- And they're very portable.
It's hard to take your dumbbells with you on vacation.
These, you just put it in your luggage
and you're off and running.
- Yeah, especially these.
You, most of these, you could,
you could hook around a bed or something like that,
but you could actually do a lot of without.
Just using your body.
- Yeah, and we're going to demonstrate in a little bit.
They're extremely versatile.
And we talked about the, how it stretches.
It gets more progressive resistance.
That's what I'm looking for.
So let's go.
Can you pick that up a little bit?
- Another thing would be cost.
- Oh, the cost, yeah.
This is what I use.
I use, I've got five of these.
I've got five of these and then I've got some wall anchors,
which I'm going to show you.
No I'm going to do it, Bob.
I don't want you touching it.
Okay, we're talking about the smart board.
I think I better use it.
It's a smart thing.
- Yeah, when you're talking about trying to buy weights
versus buying resistance?
They're not even comparable.
These are smaller cost.
- Right, absolutely.
Okay, so first let's talk about squats.
- Sure.
- Some leg strengthening.
Now what you can do is,
Can you come over here once?
Let me see.
Bob, you want to get that off?
- Sure.
- This is, these are wall anchors.
We're going to demonstrate with those.
You don't need to have a wall anchor.
- You want it on the last one Brad?
- Just put it there.
I'll think about it.
Now, if you don't have wall anchors,
which a lot of people probably don't, along with this.
We have a Bob and Brad kit, but these are all very similar.
There's going to be one of these devices
that you can put in a door, close the door,
and then you hook the device through this hole.
You'll thread the,
the band through the hole and it works fairly good,
but it takes time consuming.
The wall anchors are just very efficient as you'll see why,
but this works wonderful as well.
- Right.
- Bob, what are you going to do?
- Well I was going to show squats.
- Okay, good.
So you can actually
And by the way, ours come with really nice handles.
I mean, they really are.
Yeah, we made sure they're nice quality,
but you can go ahead and put it in this direction here.
And you can see, you can hook up
like five bands if you want.
- Yeah, you can.
You just got one.
I don't go more than three at home.
You can do squats like this.
- Without even having the anchors.
You can see I'm standing out in the band,
look at the posture.
You know what we're thinking about.
We're not doing this bending over thing.
Really work on those quads.
- I can go right to buy some spreads.
- Yeah.
But I did want to show people this.
You take one of these loops
and these are really handy-dandy for squats.
- Those are heavy duty.
- Yeah, this is the biggest one.
- Wow.
- So we're going to go here and down and up.
I really like the loops for squats.
I think it's the best way.
- Oh, it also works a little bit on your posture.
- Oh yeah.
- Cause you're having to work to keep the
- Yup.
- Yeah, the benefits are just continue to go on and on.
All right.
Biceps.
- What's nice about this,
is you can actually work them both at the same time,
you can actually double it up like this.
And if you want to increase the resistance,
just step away further.
- Yup.
- And it makes it harder and harder.
So if you want to start off easy,
you can start off close to the wall.
And then as you want to make it harder, you can step away.
- Yup.
Just like that.
If you have the loops,
you can do biceps like this, works well.
If you want to get a little tighter,
you step out a little bit wider
or get a bigger, thicker band.
I got the purple one there.
- This is one of our favorite
for actually working on the core.
I'm going to actually put this on the middle one.
And
I love this one for core.
Stir the pot.
- [Brad] Oh, you can't go wrong with stirring the pot.
This is one of those exercises.
- So you're working the obliques.
You're working the core
and I'm actually going to stir the pot.
It's like causing trouble, right Brad?
I can go the other direction.
Now this doesn't look that hard does it?
- [Brad] No.
- But it is.
- [Brad] You have to do it for 30 seconds to a minute.
Depends on your shape.
- What makes it worst, go out further yet.
- [Brad] You can tell by his grunt in his voice.
- What I like about this Brad, is that, you know,
anybody with back pain can do this.
I think, you know,
where they may not be able to get on the floor.
They might not be able to do planks.
They can do core strengthening,
without putting too much stress in their back.
- Right.
Yup, I like that as well.
I just wanted to show one more.
That one of my favorite cores,
I don't think you liked this one that much, Bob,
but I like it.
One is going to go up here and get in there.
You can see how, how nice and quick that goes.
And I like to do rotation like this
and I always put my fingers right in there.
So I feel those transverse muscles going.
And it really does a nice job on working that, you know,
and if you do have the loops,
you can put the loops in these wall anchors as well.
And you know, you can work.
- [Bob] Yeah.
- Work the pot, work your rotation.
All very convenient.
- One of the favorite exercise here is for posture.
- Ah, yes.
- So you can hook it up with the top one or the middle one.
And you're actually just going to do W's.
I don't know if you can see that.
I'm making a W here like this.
- [Brad] Yeah.
- You can go straight out like this.
- [Brad] Like reverse flyes, yup.
- And you can also pull down.
Palms toward the body
and you're getting a whole entire upper back
and posture muscles that help
hold those shoulder blades back.
- [Brad] Just turn right around Bob
and turn it into flyes and get the antagonists.
- And flip right around like this, like Brad likes to do.
- [Brad] Yup, it's so easy.
- You know, and ready to fly away.
- [Brad] So, you're doing super sets.
You get the agonist and the antagonists.
It is very convenient.
I love them.
They're one of my favorite things to do, Bob.
I want to show my favorite, favorite.
- You're really excited about that aren't you, Brad?
- I'm telling you, Bob.
Oh I forgot this,
- The things that excite you.
- When I play with these things,
it make me feel strong like bull.
- There we go.
- I might be full of bull,
but you put this in here and there's a couple of things
you can do with this right off the top of my head.
One thing we've talked about is
I've got a video on indoor running.
So in the winter time,
- [Bob] It's pretty cool actually.
- You get some resistance on there like this
and you just start running and you can run sideways.
Remember that video?
- Yeah, you were all over the place.
- You can run this way and work the muscles on the hips,
those meat, you know, what do we call those side muscles?
- Hip abductions or
- Gluteus medius.
We're therapists, we know.
And you can also do the backwards run
and the loops are so forgiving.
You can just turn.
- Well, what I like about the loops, they're so strong.
You're not going to snap that very easy.
- I'm getting tired.
No, I've never strapped.
I've never broke a strap.
- Yeah, you can even go a thicker one.
You'll never break that one either.
- And our most recent discovery is backwards locking
from nose over the toes guys or something,
- Knees over the toes.
- But you could turn around
and walk backwards this way
and walk backwards this way.
- Yeah, he's got a program where he has,
when you're just starting out,
especially if you're a little bit elderly
and you want to strengthen your knees,
he actually has you walking backwards
and that's the safe way to do it.
- Yup.
- Without falling over and providing resistance.
- Right.
Yeah, it's like one of the latest things
and the loops do come down to small ones
for beginners as well.
- Yeah, I don't think we have the green one anymore.
There's been a shortage.
- I mean, yeah.
The material actually, along with, you know everything else.
Like the lumber and plastics and everything else
there's a shortage of now, but you can double them up.
No problem.
Food, car chips, everything is.
We've got more videos coming for more uses of these.
I'm really excited about those, Bob.
- You get excited very easily.
- Well, whatever.
- Alright, thanks for watching.
- Be careful.