♪ Bob and Brad. ♪
♪ The two most famous, physical therapists on the internet. ♪
- Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heiner, physical therapist.
- Together we are,
the most famous physical therapists on the internet.
- In our opinion, of course, Bob.
(amused laughing)
- Today, we're gonna talk about some,
what I like about these, Brad,
they're safe, balanced exercises.
They are not too involved.
- Right.
- I mean, so anybody can do 'em,
but, and there's not too many of 'em either.
- No, no.
It's short, simple, to the point,
And particularly, people, if, if you use a walker,
all the time, and you feel like your balance is off,
you can do these by yourself.
If you have good judgment,
and you'll see what I mean.
It's the safest, independent, balance exercise
that I've ever worked with.
- Well, walker with a walker,
or in a doorway.
- Well, that's what, yeah.
Our talking.
- Is even more simple.
- So, do we have a giveaway?
- I.
[Both] C2!
- C2D2.
We are going to give away this lovely massager.
- It's got five attachments.
- Yeah. Be careful, Bob.
They're right here.
I turned it on, on purpose.
- Yeah. There you go and.
- And it's got five speeds, and there we go.
- Absolutely.
- And go to bobandbrad.com. Go to the giveaway section,
you can sign up today.
- Yep. That's our website.
- Yep.
- So, let's get to this, get to this.
It's gonna be a short video.
- Yeah.
- So, you can walk around with your walker,
but if you don't have a walker, you feel a little unsteady,
then you're an ideal candidate for this.
- Sure. Right.
- So, this, we're gonna have to use our imagination.
The doorway is here.
So, the doorjambs are here up over. Go right there.
- I wold say the doorway is preferred over the walker.
Wouldn't you, Brad?
- Yeah. I don't want you to use the walker.
- Oh. You don't?
- I'm just saying, put the walker in front of you.
- I see. Gotcha.
- Yeah. I'm glad you cleared that up.
'Cause I probably wasn't making myself clear.
You're gonna hold onto the doorjambs.
The walker is just there. I'm gonna move it outta the way,
so you can watch what I'm doing.
So, you're literally holding onto the doorjambs,
and you should feel very steady like this.
- So possibly, Brad, if you had a countertop,
like a counter island, and the countertop over here,
you could get between the countertop, right?
- Right. Solid surface to hold.
And the exercise is very simple.
Just go down 10 or to my feet,
and you can see my toes there. The red part there.
I'm just gonna go up and touch here,
and then I'm gonna touch in the middle,
and then I'm gonna reach back,
and touch there,
and then come forward and touch and touch.
So, if you look from the side.
- He's holding on the entire time with both hands.
- Yup. And these are motions that you do with your feet
when you're walking.
So, it's helping to balance yourself,
in a real functional way, but yet safe.
If you felt like this is way too easy,
you could just let go with one hand,
but keep it there by the doorjamb, and hold with one hand.
- We wanna make sure nobody's gonna fall here.
- Right. - So, you really be safe.
- Yup, you really need to feel confident,
if you're gonna go to the next level.
Otherwise you're, you're.
- You might even have somebody
with you the first time you go to the next level.
- That's a really good idea.
So, you'll do that with both feet, five to 10 times,
and then the next one is, you're gonna do the same.
- A little more fast.
- Yep. You toe forward without touching.
You're holding it in the air.
And I could feel myself balancing much more on my.
- Right. Working a lot harder.
- Yup.
- The ground, like. Then you're gonna come over,
and touch the doorjamb with the side of your foot.
- So, now you're going to the side.
- Yup. And then behind you, just hold it in the air.
- Sure.
- And you do it like I'm doing about this speed, not fast.
Touch the doorjamb, reach behind.
And we're gonna do five of those.
You can do up to 10.
And then obviously.
- So, what is considered one?
- Oh, good question.
Here. Back to here, back to here,
up to here, and back to here.
- Oh, so that's a, a whole cycle?
- Yeah. Is one.
- Yeah. So, you, you might call it.
Just do five.
- Sure.
- 'Cause some people might count that as two.
- That's two, right?
- Depends on your personality.
(amused laughing)
- So, again, a look at it from the front.
Touch here.
- It's to the side.
- Over here, here. Let's just pretend we got a doorjamb.
This is the doorjamb.
- Right.
- I'm holding here.
I just touched that doorjamb.
And then back.
- Right.
- There we go.
And last, but not least. Here, two doorjambs.
You're gonna go, holding onto the doorjamb.
Foot is up like here, in the air,
and you gonna do a half moon until you touch the doorjamb
with your ankle, your foot.
And you simply go like this.
And then on the back side,
after you get done a five or 10 of those,
reach behind you, and then you're gonna go up in here
until you touch the wall with your toe.
And back, and just little half circles, you know?
And if you wanna reach behind you a little bit like this,
you feel comfortable and safe, please do that.
And again, same thing with the other foot.
So, the, the whole routine is probably gonna take
you a few minutes.
- Yes.
- Take your time.
You're gonna feel your hips are working.
Your gonna feel your ankles working more
than you anticipate.
And that's good, 'cuz you're exercising 'em,
and those muscles are helpful to keep you balanced.
The pattern is gonna be similar to your walking,
even though it may not seem like it.
You have to trust us, 'cause we're therapists.
- That's right.
- Bob, any more?
- And eventually, if someone bothers you,
you can do a roundhouse kick to their face.
- Anyways. Bob, why, Bob, why?
We're at the end of the video now.
- All right, maybe you can kick a cat.
(amused laughing)
Oh, I don't mean to kick cats, but
(amused laughing)
- Yeah, Bob.
- Okay
[Both] Now we've lost them all.
- Good luck with your balance exercises and have fun.
(upbeat instrumental music)