♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ - Hi folks, I'm Bob
Schrupp, physical therapist. - Brad Heineck, physical therapist. - Together we're the most famous physical therapists on the internet. - In our opinion, of course, Bob! - We say that with such authority. - Well, Bob, I feel confident today. - I'm starting to believe it. Okay, today we're talking about how to improve your
balance in five minutes. - That's right. - People tend to lose their balance, Brad, because of many things,
but one is weakness- - Mhm. - Two would be distraction. This is where my mom has
fallen, several times. She's walking along one time, she was at church and
someone yelled to her and she looked and down she went. - Really? - Yeah. - Well, they shouldn't be yelling at church anyways, like that. (laughs) - Yeah, I know! It was
actually after church - Oh, it's okay then. - They tend to lose their
balance forward. - Right. - They tend to lose their
balance backward, pretty common. - Usually it's one way or
the other for the individual. - Right, right. Or they may tend to lose their balance whenever they try to do
something sideways - Yep - But you come into life quite a bit. - Right, yep, absolutely. - So we're going to go ahead and show you, these are all 30 second
ones that you can do. And for a total of eight minutes, it might take a little longer today because we are explaining. - Right. - And I'm going to show you some advanced versions of those, too. - Sure. - Which would make it a little harder, but they also work on your balance better. - You don't have to do all of these. Go through them, you
find two or three of them that really challenge you and you feel are appropriate for you and
then work on those. - Yeah. And at the end of it
we're going to show you a couple of massage guns. We actually, or a handheld massager, we actually are doing a giveaway of one of our massage guns, and we'll give you the details on it. At the end, you can forward to the end of the video, if you don't want to watch us talk about this balance stuff - (laughs) Yeah, go over to the giveaway. - All right, so, number one, I want you to get used to putting some weight on one leg and leaning forward while you're doing this balance exercise. Now you're going to have
a bed in front of you or couch or something so that if you lose your balance, you just fall into the bed. - You're safe. - So I'm going to start
with my right leg forward. - Okay. - And my left leg back. And so I'm, I'm gonna
lean forward like this, - But not touching the bed. - I'm not touching the bed. Unless you need to. Tip your fingertips if you want. (laughing) - So, do you feel the weight
through the right foot? - And the back leg, too. But, what you're doing is getting some strengthening, plus you're working on balance. - Yep. - At the same time. - And you're really, you know, you're working them - Helps you to keep good posture, Bob. - Yeah. - Oh yeah, there we go. - Exactly. All right, we're going to
do that for 30 seconds. And then we're going to skip. We're going to go right to the left leg. That that is forward now. And the right leg is back. And now I'm doing some of these forwards. - You know, if 30 seconds
is too long, you know, and you're getting fatigued - Yeah, a lot slower - Just take your time and relax. - Eventually, in 30 seconds,
it won't be hard for you but start off. It might
be too much sidestepping. Again, we talked about how people tend to lose their balance side stepping. You're going to have
the bed in front of you and you can go to the side like this and just keeping weight forward so that it's putting the stress on your toes and your feet. But you're, you're going side to side. - Right? - Good, good posture. So you're trying to pick up speed as you get better at this. - You know, I don't know you might, I had people do this oftentimes with a countertop in front of them, a little taller, sometimes it prevents too much. - Yeah. I like to lean forward, Brad.. It really puts stress on your balance. - Sure. I understand. - I mean, if you have a counter top, you're just going like this and it's not very difficult. - Sure. - So, you know if, if your balance is
really bad and, you know, you can't lean forward like that, start with a couple, Bob. - Okay. - All right. Toe lifts. Um..again, this is something where you're probably going to want to hold onto a countertop or something like this. Cause you basically, why don't we show on you, Brad? Cause you can, the camera can see you. - Yeah. So I'm gonna hold onto the chair. You could go in front
of you, a solid chair, not a wobbly one or a
countertop up on the toes. And then we're going
rack back on the heels. But this going back on the heels, a lot of times people feel like they're doing this - Yes, yes. - That's why you want to have a solid surface to hold on to - Yeah, and just, if you do feel that way, you're just going to
touch it a little bit. Don't try and max out
and get it way up high. You should feel safe with this and a little bit challenged on your balance. We're strengthening the ankles, which is critical for your balance. - Did I skip backwards squats? - Yeah. - I skipped them. - Yeah. I think so. - All right. So you go up to your bed. - And oh yes. This is a nice one. - I'm going to have you lean back kind of a little bit and just work on trying to go back without falling back. - Sure. - So you can put your legs out a little further and yeah, you could have a chair in
front of you too. - Sure. - If you're really, really worried, but you want to start
working on going back further and further without
losing your balance. - If you do lose your balance, the bed or a chair behind you. - Just there to catch you. - Yep. This is one I know is at a continuing ed course, and there was a study done, more than one study that said, this is the number one exercise for balance in the geriatric - - Squats - Yeah, just because - - Just because it's going to strengthen all the muscles of the lower extremity. Plus, to me, you're working on - Functional - Function. - A lot of people do fall getting in or out of a chair. So we want to be very efficient with that. - Um..you want to do backwards
walking and marching? - You bet. So again, something to
balance yourself on is here and you know, if you have some place, I've had people if they have something on both sides, which isn't that common, unless you've got a narrow
hallway with handrails, but so we're just going
to work backwards walking. Now, if you don't feel
comfortable with this one, do not do it. - Right. - You may want to have
someone alongside you to get started. - Or you might want to have that countertop like this one. - Yeah. - Really grab onto something. - Right. So you're stable, stable, stable. I've had some people that have a hand rail down their hallway. Then they got really something stable. - We really want you to be practicing this under control so that when you have to do it in real life, it's not the first time you're doing it. - Right. Exactly. - So, how about marching, Brad? - Okay - So this is forcing you
to balance on one leg. - Right. Now, marching, you know, I've had people that go up to the countertop or, or the bed. I like to have them tall. So sometimes a little taller. - Yeah - but your knees will
bump into things. - Right. - So standing sideways can offer you more range of motion. And maybe this is all a
(mumbling) starting out, this is good enough. And as you get stronger and you feel that you can bring your knees up higher, then you can turn sideways and work that balance. - Okay, the last two
things I want you to do is a lot of people lose their balance when they're trying to
pick something up. - Yeah. - So I, again, I want you to do it in a controlled circumstance. - Sure. - So you're going to be
next to the bed here. You can grab onto the bed if you want. But normally if you do pick
something off the floor, it is good to have something near you that you can hold on to. - Right. - But you can try just
having your hand here, and you're going to reach all the way down to the floor with the right hand and do that for 30 seconds. And then you're going to go all the way down to the floor with the left hand - Yeah. - and reach down for 30 seconds. - And again, if 30 seconds is too much, you're tired after two or three, give it a break and keep working on it on a daily basis. - Brad, do you mind
grabbing me that weight? That (mumbling) - Oh, yeah. I got it
right here. Handy dandy. - So this is 30 pounds, right? Yeah. 30 pounds. Probably way too much
for most people. - Right. - But we start off with
just 10 pounds or something. A couple of cans, maybe. - 10 Pounds of soup. - Yeah. - There's a dumbbell with three pounds, anything light. - Right. You're right. - It should feel not
challenged or dangerous. - So we can go through the entire list. And maybe as some weight to it, to some of these, like the one where you put
the right foot forward. I literally like this one. You can actually swing forward like this and reach forward while you're maintaining your weight
with the weight in place. - This would be really nice. You could duplicate this
with an empty bucket, put in some, you know, a can of soup or a little bit more than you would have
exactly what you're doing. So you're saying this is the bed, we're just... - That's the bed in front of it. Or it could be like a milk jug. - Sure. - You could fill that with water and just go back and forth. Now, if you want to make this even harder, then you look, look back and forth like this while you're doing this. - Sure. - It doesn't seem like
it is much, but it is. - It makes a big difference. - Now you can do the left foot also and the left foot and you can also turn back and forth like this. - Yep. - Now you can also do
sidestepping with this, Actually.. - That is advanced - Go like this and look
back and forth like this. - And this may be, if you're bringing in some groceries
in your, you know, you're stepping into the cupboard or into the bathroom, you have to do some sidestepping. - Anytime you're lifting
something. - Sure. - Are you lifting something often? There's not big hallways and you gotta go sideways or you're trying to lift getting through it. - Right. - Right. So that's really advanced ones. I, I don't know if I (mumble) recommend any more than that. - Yeah. - Everything else, you really can't really add too much weight to it. - Yeah, because these
are challenging. - Yeah. - If you can get through all those, you're probably, you know. - All right. Let's go to our giveaway. - Oh yeah. - So we're giving away the
X6 massage, massage gun, which is actually our most
heavy duty massage gun. It's got the most travel or amplitude. It's got the most power and it's probably the most expensive one. But if you are elderly and you don't want to win this one, (laughing) you could actually buy one
of our handheld massagers. - All right. - This is a real bargain. - Yeah, this is much
cheaper than that one. It's not near as powerful as that one. - Does it have as much amplitude? - Yep. For someone who's, you know, 60, 70 years or older, this is probably what
you're going to want. Probably not that. And I think it's like a third of the cost of that. - Right. - Right around. - Exactly. - And they work very well. We've had excellent luck
with them and good feedback. - But if you want to win a one for your grandson or granddaughter, - There you go - Go to bobandbrad.com, giveaway section, sign up for it, or go to bobandbrad on Facebook. the Facebook, sign up on the page. You'll be pinned to the top of the page. - That's right. Just click on it. It'll tell you what to do - Do it today. I don't know what that is. - Why, Bob? That deserves a WHY? - Check us out.
