♪ Bob and Brad ♪ ♪ the two most famous ♪ ♪ physical therapists ♪ ♪ on the internet. ♪ - Hi folks. I'm Bob
Schrupp, physical therapist. - Brad Heineck, physical therapist. - Here we are, the most
physical therapists on the internet - In our own opinion, of course, Bob. - So today we're going to show you the most important exercise
for seniors to master. Do we mean seniors in
school? Sophomores? Juniors? - Bob, Bob, we're talking
about people like us. - That's right. - In our wiser years. - Yeah we're uh, slipping down the slope. So uh, the squat not only strengthens the main muscles of the leg but it's also extremely
important in everyday life. - Right - You need it to get out of
chairs, to get out of bed to pick up all objects on the floor, it's just, it's essential. - There was a study that was done on, I had read that if there's one exercise that seniors should do
to help their balance with walking and get out
of church is the squat. - This is it. This is it. - This is necessary and needed. - By the way, if you're new to our channel please take a second to subscribe to us, we provide videos, how to
stay healthy, fit, pain-free, and we upload every day. Also go to bobandbrad.com,
go to the giveaway section, we're always given something neat away. This week, we're giving
away a foot massager, and what's nice about this one
is it's got a handle on it, so you can put it around
and put it wherever you are. - Right, and it's very versatile. It's got speed adjustments
for compression, for massage for heat even. - I use that every night. - Oh yeah. I believe it Bob, those feet are looking better too. - Alright - Go to facebook.com, it'll be pinned at the top
of the page, the contacts, Instagram, Twitter, or TikTok, if you want a 60 second
version of our program. - And we also have podcasts out there now with outstanding interviews
from extremely knowledgeable and I'd say famous people. - That's right, famous people. So we're gonna start off
with beginners, you know and when we say beginners,
we mean beginners. - If you're sedentary all your life and you really done nothing,
you don't like to exercise but you realize it's important. - Maybe you're even having
trouble getting out of chairs. - That's great way to do this. - So that's why we're going
to start with bridging. Bridging, you can do this
in bed, you can wake up and just roll onto your back,
and you're going to start putting your feet flat on the bed and you're gonna lift
your butt up like this. You start and squeeze your
butt together when you, your butt cheeks together
while you're doing this. Now this is going to start working on the quads a little bit,
but also the Gluteus Maximus, and it'll start strengthening
those muscles as you need for standing up or bending over. - That's right - Now, as you do these, you
can do like three sets of 10, again for beginners, if
you can do that, do less. - Do what you can to start with. - But eventually, if you want to, you can add some weight to this. - Oh! - Um, brad, do you mind
handing me the weight there? - Oh you're going for the, the other thing is if
you're starting this, you might find your feet
slipping on the bed. - Sure. - That might be something
you have to figure out. Bob's got his shoes on,
but you don't have to wear your shoes to bed. - You can do it on the floor if you're able to get down to the floor but I assume you can't. So here I adding a little bit of weight, and I making it a little
bit harder on myself here. - Yeah, you don't have
to use a kettlebell. - No, you- - Whoa! - It was my mic? - My goodness, Bob, yep. - No, you can use any sort of weight. I don't know what would you have, or use around the house, Brad? - Well, Bob, I was just thinking you could use a big, big book. - Oh, uh, maybe. - Well, hey, you know, I don't
know, I was just thinking. - Would not be very, some people, for some women, their purses probably
weigh about 25 pounds. - Now we're going to get in trouble, Bob. - No, it's true! Okay. Next we're going to start, Brad's going to show how
to do like a wall slide. - Oh, yeah, - Versus using a ball. The ball is better, but if
you don't want to, you know, spend the money on a
ball, just do wall slides. You find a slippery surface. - Yeah. A lot of times if
you have a good solid door that has a finish on it, there's
slippery, slippery walls. If you have a rough wall, this won't work. Or, you know, with that texture on it, I have some like that at in my house so, find a smooth wall, door, whatever get your feet out so they're
wide, so they're not touching but they should be shoulder
width wide at least. Make sure you have shoes on
that are sticky to the floor. If it's carpet, you could
probably maybe use your socks but you should have some shoes on get back and you just simply slide down and up, baby squats I call them to start out with, and you can go down a little farther as you feel comfortable going back up. You don't want to get this down so far that you can't get back up,
it's obviously a bad situation you're gonna end up in a
bad, dangerous situation. Now the ball Bob was talking about, If you have an exercise ball, you know if you're a
beginner, you probably do not have one of these, but I'll just show you
what he's talking about. - [Bob] There's other things
you can do with the ball besides squats - Yep. - [Bob] Brad does a lot of different exercises with the balls. - Oh yeah, the ball is really,
it's been around for years - [Bob] But it really, you can really do a controlled squat without not bending the
knees too far over the, or the front of the foot. - So you can have a chair
right in front of you, use that for balance and uh, stability. - [Bob] You can actually, even
if you have some knee pain, Quite often you can do shallow squats and you can get away with it, it doesn't make the pain worse. - Yeah. - So then, okay, you've
done that for a while, you've gotten stronger, now you're gonna progress to real squats. Now you can actually start
on the corner of a bed, Brad. - Sure. You can go like this and, especially the beds a little bit higher, and you can work on just
standing up and sitting down, or, you want to show on a chair, Brad? - Can you get this in the screen, Mike? So, if you've got a chair,
you should have arm rests so you can use your arms to help, and if you're having a hard
time getting out of the chair you might want to put a pillow
down or some kind of cushion, and that, it's amazing
what one inch of elevation, - Makes a huge difference. - Yeah it does, it really,
really helps a lot. So you might start out with here and just take your time to go up, again shoot for 10 repetitions.
You might start with five and you'll have enough in
your maybe shorter breath. Then make sure you rest,
you don't want to do this when you're out of breath, feeling unsteady, make sure you are safe. Once you can do 10 with the cushion, then you can get rid of the cushion, and then you're gonna find, oh you may be down to six
or seven and then work on those for a few days again,
using your arms to help, and you might even get to
the point where you can put your hands on your
knees and do the 10, that's a little bit next step up, and then the most aggressive
is going like this. When you're doing 10 like
this you're feeling pretty, you've really accomplished, that may take a few weeks
from the start of this. - Exactly, and you know the
other thing is you can do these throughout the today. I mean you could do, I mean, if you do want to
do 10 at a time, do three, every time you get out of the chair. - Sure. And as you're creating muscle memory and you're teaching them the muscles, the nerves to work together - You could avoid some
muscle soreness, too. If you do a max amount, you know, you can be sore the next day and then you may not want to continue. - I'm gonna show Brad
why you want to normally have your legs wider apart when you do the squat. - Okay. - It's going to show you,
it's going to be easier for you to get down deeper. - Right. Because I'm going to show this on the mat. - So you said why we
want to have them apart. - Right. If your legs are
close together like this, and as I started to bend down, my back is going to round out real fast, which puts more pressure on
it. But if you keep your legs apart, and depending on how
your sockets are developed or how you're hip sockets are made on you. - Right here. - Most people can go down a lot further and keep your back straight. So, and that's what we got in mind. and that's why we want you to do that. Brad, do you mind grabbing
the booyah stick and show how if you wanted to show
how you can do squats with the booyah stick? - Sure. - Now this is for somebody
who has progressed along. - Yeah, you've already you can get out of the chair very easily, you're confident you feel balanced. You take, you don't have
to have a booyah stick but we can show it very easily with this because of the color. You need a stick Dowling,
whatever, four or five feet long. - Yardstick or a broomstick or... - Yep. You're gonna touch it on your back, you're gonna touch your head right there. - Yeah. We want three points of contact. Here, here, and down on the pelvis. - So this, obviously I'm not touching so I'm going to straighten
up until it touches. Now. I feel those and I
gonna maintain that contact as I squat down on it, and
I ain't got to go too far, because if I go down and
I started doing this, oops I've lost three points or I do this, so it forces you to
have good body mechanics while you squat. Um, and
then you don't have to have the stick there all the time. - Right. - Get that muscle memory
so you really feel what it's supposed to feel like
to have good body mechanics. - I think sometimes the visualization, - Yes. - You know, that you
have a stick there helps, it seemed to help my wife like, oh! - Yeah. - That's what I need to do. Yeah, I need to keep my back straight. So now um, you want to increase, you may need to increase
range of motion of your hips and knees and ankles. One, I am just going to show
you a little mobilization that you can do. It's not too complicated, So I thought would be
worthwhile showing on here. Mike are you going to be
able to see down here? He says, yes. Sure. So I'm going to mobilize
the right hip here. So you have to be able to get
on the floor to do this, and right now I have the hip lined up right with the knee
straight up and down, but what I'm going to do is with the knee of the right
angle, I'm actually going to bend over to the side like this and rotate around a little bit, and that's working on
the hip socket itself. Now you wouldn't do this have
you had a hip replacement - Right. - I wouldn't even do it if you like had rheumatoid
arthritis or anything like that, but if you have a pretty decent hip you can do with osteoarthritis. But you're going to
actually noodle around here as Kelly start, like say, and I'm, it's like I'm
trying to push my hip out, out of the socket. - But it shouldn't hurt. If it does hurt you should not do it. It should just be a stretch. - I do that, and I go back
a little bit like this Brad, and I even push my feet out like this, to work on internal external rotation - So they could use a pillow. - Yup. I use an ice pad,
this pad works really well this is a Pete's choice
pad that works really well. - So obviously you need
to feel very comfortable getting down to your knees and back up. - Yeah. You're knee's gotta be
good enough to tolerate that. - Right. - Final thing. You going
to wanna make sure you have ankle range of motion because if, well I'm going to show it with the pad, Brad. - Oh with the pad? Okay. - Yeah. You wouldn't want
to use a pad like this cause it's squishy but
if you start doing squats it's a lot easier to
do if you're on a board because you can go down a lot deeper than if you take it out there
I can't go as deep, my ankle's start to come up like this, and they're not as stable. So you want to make sure
your ankles are stretched out really well. Brad's
going to show you that against the wall. - So this foot in the back
is what I'm stretching, not this one. So I want to push my
heels towards the floor contact the floor and
then lean into the wall, do that with my knees
straight, okay and then - So you're stretching
this one right here. - Yep. - Yeah, so he did it
with the knee straight, and now with the knee bent.
Two different muscles there. This is a great one for
every senior to do anyway. - It is, even if you're
not a senior, we say. - Right. especially if you do a lot of walking and if you wore high heels
at one point in your life like Brad did. - Well, I quit a couple of years ago. - Your calf muscles may have
shortened up a little bit. - Right, yep. - So you want to make sure
that stretched out, so. - I think they call
them pumps, don't they? - I don't know... - Whatever. - Remember Brad, I can
fix just about anything - Except for... - A broken heart. - Yeah. - We'll work on that. - Yeah. We'll continue to uh, see what happens there.
