- {In singing tone} Bob and Brad,
the two most famous physical therapists
on the internet.
(singing stops)
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together weave the most famous physical therapists
on the internet
- In our opinion of course!
Bob, why you looking at me like that?
- You're listening Brad?
- I usually don't!
- Today we're talking about the perfect workout
for older adults and it'd be senior citizens.
So the perfect workout should include strengthening,
- Mmhmm
endurance,
flexibility,
balance
and we got to include posture.
- Posture absolutely.
- So we're going to show it a sample workout and
it includes these five and let's get right to it Brad.
- That's right Bob.
- Now you always, when you work out,
you want to start with a warmup
because you want to make sure the blood is flowing
and the heart rate is up and the muscles are warmed up.
So just walking in place is a good way to start.
- Sure.
You know, if you need something to hold onto,
we got a chair here.
- Make sure you're safe.
- Fence some steps to the side.
You know, you can do to a beat if you want.
- Maybe I should sing.
- No, no.
- That would get a lot of people turning this thing off.
- So it doesn't take much to warm up.
And then with some arm swings,
I like them in both directions going backwards.
- This way you want to make sure you don't hit anybody.
- Big circles,
- Yep big circles.
- Think about breathing.
Good, deep breath, exhale
- Big wheels, just keep on turning
- If you don't get the breathing,
going those lungs working, it's going to be
a not near as effective.
- Now I'll show you the down version.
I basically, where you're going to show look,
not the advanced version.
- More aggressive.
- But if you want to sit more,
you can do this version. If you want to stand more,
you can do that for sure.
So we're going to start off.
Always got to start with the posture one.
So Brad's famous W's,
- W's, yes.
- Winning or for Wisconsin.
- That's right
Wisconsin.
- When you do these, you want to make sure
we're going to do 10 of them.
You want to make sure you're
squeezing the shoulder blades together
and you're bringing the chin back and retracting it.
- Right here.
That's it breathe in.
Open those lungs up.
- Relax.
All right, we're going to start with some arm curls.
I'm going to grab weights
or you want to grab the weights, Brad?
- Sure
- Now you can use,
you can use milk jugs or you can use soup cans.
- Yes.
And all you're going to do is work on posture and keep your
good posture and work on doing the curls.
- Right.
So chest out, shoulders back.
- So working on strength and posture with this one.
- We're working for about 10 repetitions on all these.
If it's too much, that's okay.
Just rest.
- Then we'll do some arm raises where you actually go out
to the side.
I want you your palms down and
you're going to go look like you're flying away.
- Now this one, you know, if you have weights,
it's going to be a lot more difficult
this probably then your curls.
- Yes it is.
You may have to go with a lighter weight or
you can start off no weight at all.
- Yeah. And you don't want to go way up high on this.
It's going to be hard on the shoulders
like Bob was doing out about straight out.
- Arms ar 90 degrees.
I'm actually starting to get the feel that.
All right. Next one.
Chair dips.
So what you going to do, You do the arm,
armrest, bilateral armrests,
- Both sides
- Both sides.
And what you're going to do is
you're going to your legs as much as you need to,
but you want to use your arms as much as you can.
- That's right.
- So you're going to push up like this
and that's going to work those triceps
a little bit of chest too.
- It's like chair pushups almost. Huh?
- Sure.
- You could call it that.
Yeah.
You'll you'll feel it right here in the back of the arms.
If you can't get all the way up. That's okay.
Do your best
- That's all we ask of you.
And safety first.
- Safety first.
- Alright. Next one.
It's a posture one.
This one feels good. You grab the upper traps,
the upper back,
I guess you would call it.
And you're going to pull on it and do chin tucks.
And you can even do a neck extension.
- Sure, leaning back.
if you have a hard time,
my shoulders are a little tight.
I can't reach back there very well.
Do the best you can.
You can even grab the side of your neck
and work your fingers around the neck a little bit back.
- You can reach back, can't you?
- It's hard for me, Bob.
- No kidding.
- Yeah, my shoulders just..
- What a baby!
- Yeah.
Well your arms are seven feet long.
(laughter)
- You have short arms.
Alright, next one is going to be sit to stand.
- Oh yeah.
- Out of the chair.
If you need to, you can use the arms to help you.
If you're better at it, you can go like this.
Or if you go straight out like this.
- Sure
Yep.
- So I'll do the lower version.
We are going to do 10 of these.
And now this is a good challenge.
Good posture. - Yes.
This is a little harder with the hands up.
If you're feeling very confident and balanced well.
- How many is that Brad?
- Ah, well, two,
I think we're at three right now.
No, we must be getting over five,
but we're going to shoot for that 10.
Now you're going to feel that
it's going to be aggressive for some people.
- If it's too much start with five.
If it's too much, start with three, I mean..
- If this is your first day
you might get sore muscles from this tomorrow.
- Exactly
- So don't swear at us.
- All right.
- Well how you know what I mean.
- At least so we don't hear it anyway.
Next one is leg adduction.
Get behind the chair if you need to for balance.
And you're going to bring the leg out to the side
and you can keep the toes straight forward.
That way.
- For me, it would be that way.
- Yeah, exactly.
- And then show him what not to do with their trunk
from your angle.
- You don't want to dip, with your, yeah,
your trunk.
And you don't want to bring the toe like that.
All right?
And you're going to do both sides.
- Oh yeah.
I can't Bob because a balls in my way!
I'll move.
- There we go.
These are work on strength and balance,
again that we're getting all five components
that we're looking for.
- Right.
- Next one, leg extension.
Probably best to show this way. Right?
- Sure
I'll go this way then.
- Again that's going to work on balance.
Work on strength.
- Keep breathing.
Good deep breath.
- When you breathe,
it makes her a relaxing activity
versus a stressful activity.
- Right, right.
- All right. We need some music Brad.
- Oh Bob.
Well, let me think about this.
- Alright.
How about heel raises?
- (singing) Down in the valley
- Oh my gosh!
- I like that song.
- I think we can stop now.
- (singing) Valley so low.
So are we just going up on our toes?
- I want to go with the other way.
- Yep.
- So we can do that.
Or can we combine it up on her toes?
- You can do it together if you want.
- Be careful when you go back on your heels because that's
where some people will be.
Ah, there's nothing to hold you
unless you got a good chair to hold onto.
Or the cupboard.
- All right. Now, next one is a flexibility one.
- Yeah.
- And I'm going to use a towel
and Brad's going to show the stretch strap.
- The, the only really big advantage of this,
particularly with some people,
if you have arthritic hands and you, you,
you have a hard time grasping,
cause it's painful or they're weak
is the loops on the stretch strap allows
you do not have to grab.
- They come in handy for a lot of things.
- They do.
- So we're going to do shoulder flexion.
And this is where,
where this really helps,
If you have one shoulder that goes further than the other.
And so the good shoulder will help the bad shoulder.
- Exactly.
- So just bringing up overhead like this.
- And like this one with, with this, it's nice.
I'm going to go out one loop and my hands are wider.
I can go a little higher, a little more comfortable.
- Yup.
It's going to be better if, yeah.
If your hands are facing each other.
- Yep. Thumbs up.
- Yes.
- Opens up the shoulder joints a little bit more.
That's just the nature of the job.
- Alright.
The shoulder extension,
a little bit difficult seated.
Position. You have to get off to the side here.
You're going to grab behind you.
And you're going to raise up like this.
- This is really nice.
But with the strap with these are not very expensive.
I mean,
if you do this and you think you're going to continue to
doing it, it might be worth buying.
- Well it really comes in handy for leg stretch.
- That's exactly right too.
- You want good posture with this one.
And you want to be breathing like the whole time.
We don't anybody to stop breathing.
All right. Next one is actually hamstring.
And that's where you can actually use a towel
underneath like this.
- Sure, Brad.
- But what you're gonna do is
you're gonna have to straighten the leg,
but you're also going to stretch the leg.
You're increasing the flexibility and
you're increasing quad strength at the same time.
Now you can put your hand underneath
for some of you can do that.
- Yep, that's fine.
- But this gives you better posture.
A lot of people bend over like this one.
So I want you to, again,
real straight posture when you're doing this.
- And you'll probably feel that stretch right below,
right by the knee.
But you're getting stretched under here.
Strengthening here.
It's a nice combination.
- You want to even things out otherwise you'll be walking
around in circles, Brad,
- Yeah we will have none of that.
That's exactly my point, Bob.
Circle walking gets you nowhere fast.
- I would see that duck on the water swimming
With one leg?
- And I wonder if does it only have one leg?
- I think so.
- I can't see underneath the water.
- Either that or the other one's taped up.
We should...
- All right, this Next one,
by the way is kind of advanced one.
And if you can't do it, don't include this one,
but kind of a split squat
to get behind the chair.
Yeah. One leg in front, one leg in back.
And you're just going to dip down like this.
Now you can do a shallow.
So, but these are a really great exercise.
If you could do it.
If you have it for balance.
- If you have a cane,
you could hold on to a cane or Walker and then a chair,
but don't go too deep.
- Right.
- If your knees hurt, when you do this, yeah.
Do not do it.
- Don't do it at all.
- Just stop.
And then you can obviously do both sides.
- That's right.
Wow!
But it's a good functional exercise.
It's a good one to do if you're able to do it.
And then where to finish off the W's Brad.
- You can't go wrong with the W's.
A posture exercise is a great way to start and finish.
You can do this throughout the day, actually.
You know, before you eat do your W's.
When you're done eating do your W's.
Before you watch Gunsmoke do your W's.
I watch it on grit, Ya know.
I like that program.
- Sure you're old enough to watch it.
- Wow. I'm going to be 59 in a couple of weeks.
- I know you are.
- How do you know?
- October, right?
- I can't remember.
- That's what happens when you turn 59.
- I'm going to, this is my first 59th birthday.
I'm going to have about five more.
- Yeah. That's the one that going to continue for a while.
Now you can do a cool-down too,
which is walk-in place and the steps to the side.
- Sometimes I just like to relax and shake it off.
Oh yeah.
Very good.
Enjoy the day and be careful in all that you do.