♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- Howdy 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.
- So if you have osteoarthritis, rheumatoid arthritis,
some type arthritis, the best thing to do
when wake up in the morning,
they've been stiff all night long.
You wanna get moving,
you wanna get some blood flow.
So we're gonna take you through a full routine
that you can do fairly quick.
- It's not gonna be a couple hours then.
- No, no.
- So go ahead. Brad's going to be the dummy.
- I am no guinea pig,
but you know, either way I'll be acceptable
and be happy to demonstrate.
- Wake up, flip onto your back
and start with your toes,
curl and straighten your toes.
- Can you see the toes Tanner?
There
- Curl and straighten your toes?
No that's dorsiflexion curl the toes.
- Just be careful about,
sometimes people will get cramps with this.
If you do what you can skip that we don't want to cramp up.
- Five times,
then you go dorsiflexion plantar flexion.
- Toes to the nose.
Make sure you breathe.
- Yes, breathing is real important.
You want to start the day off right?
Next ankle circumduction make a circle with your ankles.
- Circles yeah.
We want to make them inwards or outwards
clockwise or counter.
- Both, that's three, four or five, right?
- I feel my ankle's cracking
- Alright knee and hip flexion at the same time.
- Both legs or one?
- One at a time.
- Sure - Two.
You have got to do 10.
- 10?
Oh five on each leg?
- Four
- If I want, I suppose I could give her a stretch here.
I got to think about what I'm going to do for the day, Bob.
- Yeah and you're still breathing.
- Got to make some coffee.
You get one of those automatic machines.
- Are you a caffeine drinker?
Okay, next one hip clam shell.
So all you do is put your feet together and open the...
- Oh I am sorry.
- You can also rotate a little bit
- Okay.
- They're actually, they're both exercises.
Rotation is one and hip clamshell is another.
We you get done with the clamshell,
you can go ahead and do some hip rotations.
I'd like to see you do five.
- So this is really working.
Just the hips this actually gets the hips
and that back.
- Right, right.
- Boy, you really got to think about breathing.
Cause that makes a big difference.
Relaxes you.
- Okay, next one.
We'll go to the arms spread, elbow flexion and extension.
- Oh yes.
- Okay.
- Yep I'm ready now.
- Wrist flexion and extension.
- Fingers just kind of hanging out there.
- Wrist circumduction.
- All circles? - Yep
- Both directions? - Yeah.
- This is what, I really need this in the morning.
The wrists and fingers as well.
- The finger full flexion.
- All fist? - Yep. There you go.
He's curling it right up.
- You know, Bob with the Christmas being done,
I've been eating a lot more silly sweets and chocolates
and I feel it in the morning.
I can't make, I can't make a fist in the morning.
- Your diet plays a role in this.
Finger abduction.
Abduction, so he's going to part with his hands.
Looking at that, how kind he is.
Demonstrates that to everybody.
All right, thumb to each finger.
- Oh one, two, three, four,
and pinky one is kind of tough for me Bob.
This morning I'm sure I would've had a hard time
with my right hand doing that.
Chocolate's really good though.
- One one time a year I can get by with it so.
Alright, how about shoulder flexion?
Now this next one you will have a little bit of trouble with
its shoulder abduction.
That means going out to the side.
- Right you know,
like if I was doing this in bed I would bump into my wife
- Yeah I was going to say you slap someone into next year.
- Yeah
- Alright chin tucks.
- This one we can do with it.
- You could do it laying down.
Or you can all sit up and do this
cause you're sitting up now.
- I am, oh the next one - The next one yeah.
I just want to make sure people aren't doing this.
We don't want to do that because it's down like this.
Or if you can get yourself...
- He's going to demonstrate it.
Yeah, there you go.
- So not this, but this
- Now you go down and flexion and extension.
- But probably not grabbing or pulling.
- No no - Just gentle motion.
And you can do extension along with that Brad's
- I am going to reach back like this
- Again five times each way.
And then rotations ofcourse.
- Oh there are cameras here.
What are the cameras doing in my bedroom.
- This is a family show all right.
- Okay how about side bending
neck side bend.
- Oh, okay.
So the shoulders will be here.
So yeah, there we go.
- And then number 20.
- We are at 20 already?
- Thumbs up - Thumbs up
- Five times thumbs up.
- You could go thumbs up, thumbs down get a little rotation.
- No that's bad for the day,
you want to start on a positive note.
- Thumbs up.
Okay I am feeling good doc,
ready to rock and roll.
- Can you imagine him in the morning?
- It's not like that Bob, it takes a little while.
That's why I got the caffeine coffee.