Hi folks, I'm Bob Schrupp, physical therapist, Brad Heineck, physical therapist, Together we are the most famous physical therapists, in our opinions of course
Wanted to cut it off for once, well if I can make it Loni laugh I feel like I've done a good job
Ya know, but now we're gonna get comments and then you know how it goes alright say your line
12 fantastic ankle, knee, and hip balance exercises and on the BOSU ball. Yes, and now this one is by Can Do
Cando C A N D O yes, okay, and they're part of this company here Fei, and they sent us this
Fabrications Enterprises Incorporated
it's quite a name and again if you're a therapist
I highly recommend you get their catalogue, go to their link below. I'll also have this listed in our products section
So if you want to get one, it's a good price
and you're gonna mention that it's a good size, right because the cand or the
BOSU ball
The old one that you, the original one I believe it's original
I don't know, but the ones I've always seen in therapy clinics. They're bigger than this and they work very well
but they're bigger than theirs
They're huge, when I have to carry it around to put it from the closet out into the gym to work with somebody
I never really look forward to it
Yeah, wasn't so bad 20 years ago, but now as I'm thinking about it a little more and plus you have the space to
put it somewhere, and this is just perfect size and actually this one has a little place
You can hang it on the wall because I hung it on the wall
But I literally had to go in my garage and make a strap so I could hang it on the wall
I think you can put
attachments of exercise tubing on this too sure, but I'm thinking about storage Bob
Cuz you know it's all about storage when you don't have a lot of room. That's Brad well
you don't want to be walking on this thing. You know unless you were using it for exercise
So are we eventually gonna show some exercises? No Bob
We're gonna talk about the size of it, so the BOSU ball the only thing I can think of what that
name, basketball, yeah, the only I can think of
is both sides up yeah, that's
What I was told
But I dunno if that's true, doesn't matter, because you can exercise it like this or like this and you're gonna say well that doesn't make any sense but
say no more, we'll give you all the ins and outs
By the way talking about not making any sense, if you're trying to figure out why you clicked onto this Channel right now
Please take a second to make another mistake and subscribe to us. We provide videos on how to stay healthy. fit. pain free and
we upload every day
also
Go to Facebook and "like" us there because Brad and I like to be "liked" right and we need it
so what do you use it for, if you've got an ankle sprain,
Injury to your knee or your hip, if you've had a stroke
And you're recovering to a higher level, all this you can really improve your balance, strength, proprioception
This is a perfect tool for that. Proprioception is a sense of where your joint is without looking at it
So like right now if you look at my foot
I can tell without looking at it that I'm pointing my toe toward me now
it's way in out and
that gets affected not to a minor standpoint, what you often after someone sprained their ankle they'll stand on one leg and
they'll stand on the other thinking
They'll be like this, right so the connections are all messed up
And they got to get them all aligned. Those are nice socks you got on by the way Bob
I like those gargoyles, they match the Cando ball too (Argyle)
Okay, so we're gonna start with an upside down
And this is the way I typically start because it's a little easier to stand on the ball now
always remember safety first, safety first,
This is why in the in the gym I always put this in parallel bars
because then the person has something to stand on (bars on each side) that keeps them safe
I'll just use a cane at home, get a good solid chair a cane
Maybe a chair on both sides because it's wobbly and it really is gonna challenge your strength, your balance
You don't want to resprain in your ankle
Exactly, or break your ankle, but that's why you're gonna use this side first, if you flip it over
That's the more advanced size
And you can actually roll your ankle on that side if you're not careful
So here and go like this and you get used to this thing to begin with
And obviously two feet on to start, right
So this is number one. Just getting use of it. There's 12 now. We did make a video using this about oh earlier this year
But this one's got 12 verses 10, and I got a different color shirt on so there's some big differences, but we got a different
BOSU ball, right it's a little it is smaller mm-hmm different color too ok so here
We got 2 feet now when you get used to that
Okay, then you're gonna
Let go on one side and see how that goes you're still getting used to working your balance and then you're gonna go like this
When that feels good Bob, can you throw me the big red ball?
Sorry, you're not doing any certain pattern right now forward back side side all I'm doing is keeping my balance holding your balance right now
We're gonna do that forward and back on another pair. That's a good point though Bob
There's you know do these 12 are is not the only way to do it
And I'm just gonna start dribbling you can use a basketball one of these balls
Okay now Bob one should go behind Lani about thirty yards
Behind thirty yards I got here
And then you start throwing and you can see this really
challenges
and not only you know from a therapist point of view were not only working the ankles the hips and the knees work on the
Ears that balance point that you're doing I'm throwing to his right, and I'm throwing to his less
Okay now the next one okay now the
Hold on Bob sure we always like to make things difficult if my right side was the involve leg
I'm gonna go on the left leg first, and see how easy it is sure it's like. Oh, that's your good leg
It's not too bad
This is your you're gonna see the difference
Yeah, this is where you change that injured leg and you're gonna again start with something on both sides. You can work it around
And you'll feel the muscles in your feet and your ankles and your hip and everything they're just going to town right now
Then we'll go to here
Do you know you're down to one?
Yep, holding on with just one hand
And okay Bob. I think I'm ready is he gonna try this no. I'm doing all this
Pretty tough to do
I've had go ahead Bob. I could do it because I've had patients do this I have to do it. I make my patients know
Okay
You're only gonna do this if you're pretty. This is high level. That's high level. Yeah. It is. There's one more. I wanted to mention
With both feet on and that is doing squats
Because then you're working more
strengthening along with the balance and you do ten of these on the BOSU ball compared to ten on the ground and
It's like night and day difference so okay. I think that brings us to number five okay
Oh, we got a we got a lot to do here
The rest of them go pretty quick let's picking up Hynek all right here, we go now. We're going this way
Okay
Now this is where you have to be careful if you put your foot here
And it's been a little extra time on this and your ankle could roll this way and you can sprain your ankle
Again, so really make sure your ankle is a high level. It's strong and
Again starting with the chair make sure you're stabilized. We're here to get healthier not the other way around
And then get a feel for it and here Bob you had mentioned doing plantar flexion there
so you're going to strengthen those muscles at the same time you can kind of roll you're
Okay now this is what I really like to do is
Actually have the person March, and you start out real slow
Again, if you put your foot over here, you could easily sprained your ankle
This is not you know. This is when we're you know with your therapist. They're watching very closely to make sure everything is going well
and okay, and you can go to
one support and
Possibly no support
But I would always keep the support available to your chair here the cane in one hand or another chair here
So you can go one support, and then even do some of the forward and back. I'm sure that
little more difficult yeah, and if you want to try it thought any support you
Can but make sure there's something there, and when you lose your balance you can save your your balance and prevent injury
Okay, so now
same thing put your foot right smack dagon in the middle there Bob and
We're gonna do the same thing that's now you're working at it
Yeah, and now I got two supports down if I take this one off. It's it's more and
You can do it without any but it's really wobbly
You know I got my I don't have any injuries right now
And then you're gonna gently go back and forth this way cuz even with support if I had a weak ankle
You know you you might be able to roll your ankle if I had someone with a stroke
I probably will never use this side all right
I'll just flip it over and work the flat side cuz you're much safer on the ankle
Even start with this in a seated position coach you so stomachs sure you know that mm-hmm you could put the guy
And flip it over right and then he would be doing that yeah, yeah back and forth
This is a really a beginner beginner position now. We're going up to 12 and 13, so we're giving you bonuses here
This could work. Good as a matter of fact. I got a patient. I'm going to use this idea Bob always over deliver
Oh, yeah, that's right. If you expect to get from under-promise over-deliver
now
Dynamic mobility Bob and balance along with it
Let's say you're outside walking on uneven ground or you see you're a farmer, and you have to go she ate around some terrain
That's uneven some of the times the Squa soft and squishy other times. It's hard rocks etc
so
You're gonna put one foot on
Step two and again
Got the double canes now
Yeah I'm going to use double canes because we're moving here and then here and then here
Now I think it's important that you add the backwards movement
Because it tells you that if you know where your feet are in space without looking back there
It's very helpful because that's the way your body works
When it's healthy
but after an injury
the right
The right foot might know where it's going but for because of the injury the left foot may not maybe over here
And you feel it's over here
so we want to fine-tune that in and that's what we're gonna use this ball for as well as
Rad a lot of people think after an ankle injury that their ankle is weak, right
That's not necessarily the case a lot of times
It's lacking that proprioception so when they hit it on an even surface like this it starts turning
And they don't know it's turning sure so they don't react and then they flip it and turn the ankle computer
See, that's why we're training this. Yeah, do it under controlled circumstances as opposed to doing it right real world perfect
Well well it will explain Bob the next thing. I like to do is just walk up and over up and over
I'll show you the profile here, right leg
Right leg and my back go to the left. Leg so instead of the step tool. You're stepping right over
and then also
Make a step inside step
Okay there you go Bob. What do you say about the bio supe I think it's on my Christmas list
Yeah, so very good. Hey, you know what to get me all right? Thanks. Everybody for watching
You