♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
(music ends)
- Hi there folks I'm Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- Together we are the most famous physical
therapists on the internet.
- In our opinion of course Bob.
- This is actually an update video, updated.
Seven exercises you should do absolutely everyday.
- Right.
- Absolutely.
- Yeah we're gonna shorten this one up.
We got better mics now.
It's gonna be a little different on the exercises too.
- Before we start real quickly.
- Oh yeah.
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All right. Very good Bob.
Should we start?
- Let's get started.
- We want to mention that all of these exercises promote
pain free lifestyle activities.
- Right.
- Because we we're working the range of motion
and almost all of them promote better posture.
- Yep.
- And if they don't...
- That's so important to everything.
- Exactly right.
So we're first gonna do the infamous
- Chin tucks.
And we're gonna do them like this.
- Everyone should be doing these
absolutely everyday because almost all of us
struggle with that head forward posture.
- Yep.
- Chin tucking.
And you were gonna show how you can use the stick
to show, to determine whether or not
you are doing it correctly.
- Right.
- Got contact at my butt, my shoulders.
And when my head touches, I know that I am in good posture.
I'm not doing this,
I'm going back and bringing the chin into the throat
and each gonna do between five and ten of these.
This is one you can do every hour.
- If you have poor posture and you go back like this
instead of back like this, that shows you got a ways to go.
- Right.
So again that one can be done easily throughout today.
You don't have to do ten of them,
if you do them every hour or so,
just do two or three and it all adds up with good reminders.
The next one its nice to have a towel roll for this
or you can use your hands.
- Yes.
- You want to show them that.
- I'll do the hands.
- Okay and you get that towel roll or hands
low on your neck, let me get my glasses off here.
- So I'm almost like lower part or upper trap even.
- Yup.
- You can grab on.
- And its best to do it with a chair
so you can rest your back.
And Bob's not going to.
He'll show you without but,
chair's a little bit better.
And we'll start with a little chin tuck and roll back.
And all of these exercises by the way
should be pain free, if they create pain
there's probably a problem and you shouldn't be doing them.
So keep that in mind with all of them.
If one of them hurts, skip that one.
- Brad and I just know historically
from working with a lot of paitents that
quite often this is the direction that people are tight in.
And if you work this direction,
it actually helps motion in almost all directions.
- Exactly.
- So this is the one you wanna do
cause a lot of times you're head forward all day
or head down, you wanna go the opposite direction.
- And five to ten repetitions on that.
And that one can be done throughput the day.
Maybe not as often as the chin tucks.
The next one postural scapular retraction we call that one.
- I'm gonna do it with the W.
Making a W here and squeezing my shoulder blades together.
I like this because it stretching the chest muscles
while at the same time you're strengthening.
- Right.
- Now the Booyah stick works even better
because you're really getting the stretch.
It's really promoting the stretch.
- Right.
- And at the same time you're getting the strengthening in.
So its just a nice way to stretch posture.
- Yeah its a nice way to adjunct.
- Certain adjunct.
- Adjunct would that be the proper term?
- Sure.
- We got some English majors.
- Accessory how about accessory?
- There ya go.
Okay.
- Okay extension in line Brad.
You want me to do this one?
- Yes.
- So very simple one, you're gonna lay down
flat on your stomach hands underneath the shoulders.
And you're gonna start by
pressing up probably just part way to start.
The big thing here is you're not
lifting up the pelvis at all.
- Get that butt down.
- Now this one you could do or should do
if you have spondylolisthesis
or do you want to say it Brad?
- Spondylolisthesis or spinal stenosis
back here in the lumbar area.
Those, we got another exercises coming up
that will be good for those.
- Yeah but these are really great for preventing back pain
and for a lot of people they're great for
treating back pain too.
- Sure yep.
- So I do these every morning.
- Yep.
- I do a good set of 20 to be honest with you.
- And you've got really good range of motion.
Are you 60 years old?
- I'm almost 60.
- Almost.
- I'm knocking on the door, in June.
- There isn't a lot of people 60 years old
that are that flexible in the back.
- That's right.
- Proof in the pudding.
- Doing it for many years.
I'm getting in this position for a reason Brad.
- Yeah.
- No we're gonna go do cat and camel now.
So I'm arching up.
I'm arching down.
Up.
Down.
Brad cut out right now we can't hear him.
This is my time to shine here.
- Oh yeah. I hit the pause button.
I thought I hit something there.
- Brad is back in business here.
- Ah that's right and these,
are nice to do about ten of these.
- Good mobility works on thoracic mobility
and a little lumbar mobility too.
- Remember to breathe with all of these.
We should have mentioned that right away
but that's what the reminder is, to breathe and relax.
And the next one we're gonna go to the hamstrings.
And I'm gonna show a good way to do it.
Bob is gonna do it laying down.
They're both nice ways to stretch.
Whatever you do, standing the knee's straight
and keep your back straight.
So I'm gonna show you
you can use a stick or the booyah stick
that makes me keep my back straight.
And I'm getting a good hamstring stretch.
If you do it down like this,
you still don't want to do this.
- You don't want to round out.
- You keep it like this.
Go ahead Bob I'm gonna keep stretching.
- This is real simple
you're gonna grab underneath your knee.
Right on the upper thigh here
and you're gonna just stretch it out this way.
Pull the foot towards me as much as I can.
And as straight as I can.
Keep breathing.
I'm gonna get this side too.
- There's a lot of different ways to stretch a hamstring.
But these are two good alternatives standing
- My leg is as long as you are Brad.
- I know look at the size of that leg.
Did you grow last night?
- I think I did.
- I'm sure.
Unbelievable.
- Got plenty of sleep so.
- And then the infamous heel cord stretch.
There's a number of ways to do it.
If you have an incline board
that I think is by far the best way to do it.
But if you don't have it that's fine.
You don't need one.
Bob will show you there.
You can do it to a countertop.
You can go up to a wall.
And the back leg is where the stretch is going on.
The front one is just hanging out there.
And this one you can hold 15 to 30 seconds.
I personally like to put pressure on and pressure off.
But you're gonna find that a lot of people will say
encourage 30 second hold static hold.
- I think I told the story before.
About one of my favorite Reader's Digest little story was.
A lady was going out for a run
so she had parked her car and
she was standing behind the car doing this stretch.
- Doing this stretch?
- Yeah and another guy comes up and
starts helping her try to push the car.
She needs help.
- He thought it was a broken down car.
I wonder how long she let him do that?
- Right right.
Especially when it's in park.
- All right so get through those seven stretches.
Again seven is a wonderful number.
- It's a magic number.
- It's complete Bob.
- Right and remember Brad and I can fix just about anything.
- Except for
- A broken heart.
- There ya go.
- We're working on it.
- Stretch away.
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