♪ The two most famous ♪
♪ The two most famous ♪

♪ Physical therapists ♪
♪ Physical therapists ♪

♪ On the internet. ♪
♪ On the internet. ♪

- Hi folks, I'm Bob Schrupp, physical therapist
- Hi folks, I'm Bob Schrupp, physical therapist

- Brad Heineck, physical therapist.
- Brad Heineck, physical therapist.

- And together we are the most famous
- And together we are the most famous

physical therapists on the internet
physical therapists on the internet

- In our opinion, of course, Bob.
- In our opinion, of course, Bob.

- Let's go to a bed.
- Let's go to a bed.

We're gonna show some low back stretches.
We're gonna show some low back stretches.

You're gonna start with number one
You're gonna start with number one

you're gonna put your feet up on a foot stool
you're gonna put your feet up on a foot stool

or ottoman, or a ball.
or ottoman, or a ball.

- Or even a chair, anything. - Right.
- Or even a chair, anything. - Right.

- I'm gonna just demonstrate on here.
- I'm gonna just demonstrate on here.

- Are you too close?
- Are you too close?

- If that was an ottoman, can you see that?
- If that was an ottoman, can you see that?

Okay, wait, that's not what I'm gonna use.
Okay, wait, that's not what I'm gonna use.

But that's an option, I do like the ball better.
But that's an option, I do like the ball better.

If you have another one otherwise use your chair, stool.
If you have another one otherwise use your chair, stool.

- A single tennis ball or you can use doubles.
- A single tennis ball or you can use doubles.

- So it's just a sock.
- So it's just a sock.

Just put 'em in there and they stay still, they're nice.
Just put 'em in there and they stay still, they're nice.

- [Bob] Just a great way to mobilize or massage the back
- [Bob] Just a great way to mobilize or massage the back

all the way, different segments.
all the way, different segments.

- [Brad] So, and I'm putting it so the balls
- [Brad] So, and I'm putting it so the balls

are not on the spine, they're on each side of the spine.
are not on the spine, they're on each side of the spine.

Must be right in the middle of the back, obviously.
Must be right in the middle of the back, obviously.

And there.
And there.

And with the ball here, the advantage of the ball
And with the ball here, the advantage of the ball

that you don't get with an ottoman or the chair,
that you don't get with an ottoman or the chair,

unless you got wheels on your chairs or ottoman,
unless you got wheels on your chairs or ottoman,

you can kinda roll and get different areas a little easier,
you can kinda roll and get different areas a little easier,

or do this and stretch the low back muscles
or do this and stretch the low back muscles

while you have those balls, putting pressure.
while you have those balls, putting pressure.

- [Bob] Brad, is that fairly intense or not?
- [Bob] Brad, is that fairly intense or not?

- It's moderate.
- It's moderate.

You know, it's gonna depend on the balls
You know, it's gonna depend on the balls

and the size of the person's body
and the size of the person's body

and the shape of your body.
and the shape of your body.

- We have found too, if you put some slits in the ball,
- We have found too, if you put some slits in the ball,

they're not as rigid?
they're not as rigid?

- Right, they're much softer.
- Right, they're much softer.

You just have to be careful.
You just have to be careful.

We should do a video on how to prepare tennis balls.
We should do a video on how to prepare tennis balls.

- Yeah, be very careful 'cause you could catch your finger.
- Yeah, be very careful 'cause you could catch your finger.

Okay, next one.
Okay, next one.

We don't like you doing a foam roller
We don't like you doing a foam roller

on the low back on the floor.
on the low back on the floor.

If you can use a foam roller
If you can use a foam roller

we want you to go against the wall
we want you to go against the wall

so you don't put full weight on it
so you don't put full weight on it

and you could just work your way that way.
and you could just work your way that way.

It's a great way for working the fascia.
It's a great way for working the fascia.

I like a foam roller that has knobs on it.
I like a foam roller that has knobs on it.

This one doesn't.
This one doesn't.

- Yeah, the bumpies. - The bumpies.
- Yeah, the bumpies. - The bumpies.

And because it really works the fascia
And because it really works the fascia

and it works the muscles too, but this works fine.
and it works the muscles too, but this works fine.

- Yeah, yeah. - As a start.
- Yeah, yeah. - As a start.

- I would just, if you have one of those
- I would just, if you have one of those

don't think you have to go get one right away.
don't think you have to go get one right away.

Just use that and see how it goes.
Just use that and see how it goes.

- Brad, do you wanna show how to do
- Brad, do you wanna show how to do

a stretch of the quadratus lumborum?
a stretch of the quadratus lumborum?

- Oh yeah. - Which is a back muscle.
- Oh yeah. - Which is a back muscle.

One of the side back muscles.
One of the side back muscles.

- Can I go to the floor? - Sure.
- Can I go to the floor? - Sure.

- So do the cross-legged, seated position like this
- So do the cross-legged, seated position like this

and then you're gonna take this hand up
and then you're gonna take this hand up

like you're reaching up in the sky for the apple
like you're reaching up in the sky for the apple

and then up and over and you'll get more
and then up and over and you'll get more

than just the quadratus lumborum.
than just the quadratus lumborum.

And I like to grab right here.
And I like to grab right here.

- [Bob] Right, that works real good for me.
- [Bob] Right, that works real good for me.

- And it just seems like it gives you a better stretch,
- And it just seems like it gives you a better stretch,

and we're gonna go over and do both sides.
and we're gonna go over and do both sides.

And you'll feel sometimes if I rotate a little bit
And you'll feel sometimes if I rotate a little bit

and go this direction,
and go this direction,

it seems like it isolates a little more to those muscles
it seems like it isolates a little more to those muscles

in the low back and where that (indistinct) is.
in the low back and where that (indistinct) is.

- I really like to stretch those muscles
- I really like to stretch those muscles

when one is tighter than the other.
when one is tighter than the other.

- Sure.
- Sure.

- I don't like the imbalance.
- I don't like the imbalance.

It could cause you to get pulled over.
It could cause you to get pulled over.

So I like to actually grab onto a stair rail.
So I like to actually grab onto a stair rail.

And then grab, like you say.
And then grab, like you say.

- So you do it standing?
- So you do it standing?

- Yeah, standing.
- Yeah, standing.

And I grab, and I do like you say, I grab my head.
And I grab, and I do like you say, I grab my head.

- Yeah? - Like this.
- Yeah? - Like this.

And I pull over like this, works really great.
And I pull over like this, works really great.

- So how many, so we're just gonna do
- So how many, so we're just gonna do

pressure on, pressure off. - Yeah.
pressure on, pressure off. - Yeah.

- Or if you wanna hold it for.
- Or if you wanna hold it for.

- If it's really tight, you may wanna stick on it longer?
- If it's really tight, you may wanna stick on it longer?

- Yep, 10, 15 seconds.
- Yep, 10, 15 seconds.

I know some studies say talk about 30 seconds.
I know some studies say talk about 30 seconds.

I usually don't hold mine that long.
I usually don't hold mine that long.

- Can I take the?
- Can I take the?

- Oh, you wanna have, oh, I'm off.
- Oh, you wanna have, oh, I'm off.

- So I'm gonna go ahead and use the foam roller here,
- So I'm gonna go ahead and use the foam roller here,

and that's something you'd could probably do
and that's something you'd could probably do

on the floor normally.
on the floor normally.

And what you would do is, this is a Mulligan,
And what you would do is, this is a Mulligan,

Brian Mulligan technique.
Brian Mulligan technique.

Legs are fairly far apart, not just shoulder width,
Legs are fairly far apart, not just shoulder width,

a little bit more than that.
a little bit more than that.

And I put the arms up on here and I roll forward like this.
And I put the arms up on here and I roll forward like this.

Oh! - Oh, Bob!
Oh! - Oh, Bob!

What the, this is a family show for God's sakes!
What the, this is a family show for God's sakes!

- Really stretches the fascia, I think.
- Really stretches the fascia, I think.

- And you know, now this one,
- And you know, now this one,

I don't do it 'cause it bothers one of my shoulders
I don't do it 'cause it bothers one of my shoulders

'cause you're really extending.
'cause you're really extending.

But if your shoulders are healthy
But if your shoulders are healthy

this is a good maintenance stretch
this is a good maintenance stretch

for your shoulders as well.
for your shoulders as well.

- Shoulders and even mid back and low back.
- Shoulders and even mid back and low back.

So next one, cat-camel, this is a great one.
So next one, cat-camel, this is a great one.

Dr. Stuart McGill likes this one.
Dr. Stuart McGill likes this one.

He is the world's foremost expert on back pain
He is the world's foremost expert on back pain

and he likes you to do this one
and he likes you to do this one

because it gets the mobility in the back
because it gets the mobility in the back

without putting a lot of stress on it.
without putting a lot of stress on it.

- Ah, look at that.
- Ah, look at that.

- And then make sure you breathe well
- And then make sure you breathe well

with all of these exercises.
with all of these exercises.

Relaxed breathing. - Good point, good point.
Relaxed breathing. - Good point, good point.

And I'm not sure which one I am, a cat or a camel.
And I'm not sure which one I am, a cat or a camel.

- Yeah, one way or another. - You can decide.
- Yeah, one way or another. - You can decide.

- The back is arching and it rounds up,
- The back is arching and it rounds up,

rounds down, kitty-cat, camel,
rounds down, kitty-cat, camel,

owl, horse, whatever. - All right.
owl, horse, whatever. - All right.

Especially if you're having a disc problem
Especially if you're having a disc problem

you're gonna wanna do some prone lying or feels good.
you're gonna wanna do some prone lying or feels good.

If you're a person that has pain when you bend forward
If you're a person that has pain when you bend forward

it's good to just lie down on your stomach for a while.
it's good to just lie down on your stomach for a while.

You might also try putting fists
You might also try putting fists

underneath your chin like this.
underneath your chin like this.

- So that's just arching the back up slightly.
- So that's just arching the back up slightly.

- Or even more.
- Or even more.

You get up on prone props where you're on your elbows.
You get up on prone props where you're on your elbows.

- And I just wanna say that typically
- And I just wanna say that typically

these are like Dr. McGill talks about.
these are like Dr. McGill talks about.

You're gonna hold this for aesthetically
You're gonna hold this for aesthetically

for 15 to 30 seconds, as long as it's not creating pain.
for 15 to 30 seconds, as long as it's not creating pain.

- Right, pain is gonna be your guide on this one.
- Right, pain is gonna be your guide on this one.

And then you can do micro press-ups
And then you can do micro press-ups

where you just go press up slightly.
where you just go press up slightly.

Now, if you are younger, you might try working your way
Now, if you are younger, you might try working your way

all the way up.
all the way up.

- Yeah, so if you're 20, 30.
- Yeah, so if you're 20, 30.

Even in your forties possibly.
Even in your forties possibly.

And then we're probably gonna do 10 repetitions
And then we're probably gonna do 10 repetitions

of these is typically a maximum.
of these is typically a maximum.

- All right, last one.
- All right, last one.

We're gonna go ahead and do some rotations here.
We're gonna go ahead and do some rotations here.

This is one that almost anybody could do to start.
This is one that almost anybody could do to start.

We're just doing windshield wipers
We're just doing windshield wipers

as Brad likes to call 'em.
as Brad likes to call 'em.

You put your knees together and you go back and forth.
You put your knees together and you go back and forth.

- Feet are together as well.
- Feet are together as well.

- Right, now you could try feet closer to you
- Right, now you could try feet closer to you

or farther away.
or farther away.

And then, eventually, if you're really good
And then, eventually, if you're really good

or it feels good, you can actually bring the one leg up
or it feels good, you can actually bring the one leg up

and grab onto it like this and stretch over like this.
and grab onto it like this and stretch over like this.

- Note that this shoulder stays on the bed or the floor,
- Note that this shoulder stays on the bed or the floor,

whatever you're on.
whatever you're on.

And that rotates and put a nice twist
And that rotates and put a nice twist

in that lower spine. - Again, let pain be
in that lower spine. - Again, let pain be

your because you should not have pain.
your because you should not have pain.

It should not increase your pain.
It should not increase your pain.

It should not upset you.
It should not upset you.

- It should feel like a good stretch.
- It should feel like a good stretch.

- That's it Brad.
- That's it Brad.

That's all the low back stretches we have.
That's all the low back stretches we have.

- Excellent job, Bob.
- Excellent job, Bob.

- Give em a try, or use the ones that you feel are helpful.
- Give em a try, or use the ones that you feel are helpful.

You're a busy person,
You're a busy person,

don't spend time on the ones that don't.
don't spend time on the ones that don't.

- You may only pick two of 'em out that really
- You may only pick two of 'em out that really

feel good and they wake you up - That you do daily.
feel good and they wake you up - That you do daily.

- and they make you ready to roll.
- and they make you ready to roll.

- All right, thanks.
- All right, thanks.

(upbeat music)
(upbeat music)