♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the Internet ♪ (clapping hands) - Hi folks, I'm Bob
Schrupp, physical therapist. - Brad Heineck, physical therapist. - And we are the most famous physical therapists on the Internet. - In our opinion, of course, Bob. - Today, the title of our
program is Osteoporosis. We have three important
exercises, really categories, that you should do every day. And does it involve any equipment? - No, no. - Nobody has any excuses. - Right. - That's what we're trying to take away. - You could do this at home. - By the way, if you're
new to our channel-- - Oh, yeah. - Please take a second to subscribe to us. We provide videos on how to
stay healthy, fit, pain free, and we upload every day. Also, we don't know what
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the giveaways section. You'll find out with us, right. - [Man] A knee glide. - A knee glide.
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of Bob and Brad a day. - Say no more, Bob. - So, osteoporosis. This is fairly prevalent, Brad. - Oh, yes. - In the United States. - Particularly with older people. - Right. - Not so much-- - I wanted to be at the
same height here for awhile. - Yeah, no kidding. I feel better now. - So women lost up to 38%
of their peak bone mass on average, as they age. - Oh, by what age? Like, 60s? - 70s, 60s. - Okay, somewhere in there, yeah. - 70s, 80s. Men lose up to 23%, so. - More prevalent in women. - Right, more prevalent than-- - And that has to do with
some hormonal things. - Yep, right. 44 million Americans, 55% of
the 50 year olds and older, so. - Mm-hmm. - All right, obviously, you
want calcium, Vitamin D. You gotta check with
your doctor on all that. - Yep. - But exercise. Now, the big thing that Brad
and I learned a long time ago as students is about Wolff's Law. - Wolff. - Yeah.
- Wolff. - Yep. - Let's tell them what it is. - All right, so it must
have been a Dr. Wolff. - Ah, I'm assuming. - But basically, the more
stress you put on a bone, the more it reacts and
it becomes more dense. - Right. - And more, even thicker. - Right, so the body reacts and adjusts according to the stress--
- The stresses. - Put on it, so if you're
a little more active, the bones get a little more
dense, a little bit stronger. So we have to do that accordingly. - Right. So actually, the
trabeculae, remember that? The little cavernous kind of-- - Oh, yeah. - Spot, it was like a lattice work. - Oh, yeah. - That actually becomes thicker. - Of the bone.
- Yeah. - Mm-hmm. - So anyway, we don't get, need to go into any of that anymore. - No, let's, don't bore them. - Let's talk about the three categories. So these are the things
that tend to help a lot. Obviously, weight bearing. Any weight bearing activity, but they even taking that
a little bit further now to say if you can do some jumping. - A little impact. - A little impact. Now obviously, I'm gonna say it now, I'm gonna say it later again, you've gotta be safe. Safety first. If you're not able to jump or you're not, maybe your bones won't even
tolerate jumping right now-- - Right. - Don't do it.
- Right. That's, it's higher
level people, you know, someone that could probably actually jog-- - Right. - Safely. You're not gonna jump off
the back of a pickup truck by any means. - No, no. - You know, something like that. - So, and these are gonna be
pretty mild as far as jumping. - Right. - You can probably do pretty low impact, but we do wanna keep that in mind. All right, so weight bearing. Number two, posture. Posture is really important-- - Right. - Because as you, over time, I'm gonna show you on the spine here. What you see with a lot of elderly people, and I see a lot of women, is
almost that hunchback posture, Brad, where-- - Right, right. - They end up going, and their bones are more shaped like this. - Right, so this kind of thing. - That rounded up, especially
at a hump back up in here. - Right. - So what can be happening
with that over time is, and we're gonna have to apologize, we're missing our vertebrae. - Yeah, our model
vertebrae, so we're gonna-- - So these are the bones. Pretend this is a bone from your back, this is a bone from your back, this is a bone from your back. Now normally, you bend forward
and there's no problem, but if you have some osteoporosis and you can actually get
a compression fracture in the vertebrae or the bones. - [Brad] Right. Well, go ahead, Bob. - And what happens is it
actually kind of squeezes down on the front like this,
and now you're in that permanent rounded out posture. - [Brad] Right. - That permanent hump. So it, you know, this squeezes down and this does not recover. - And that's from forward-- - Right. - Posture, that posture
that we just demonstrated and these bones actually, they kinda crush and
they get cracks in them. They don't fall apart. - Right. - But it's painful. - Right, it's painful and it
can take awhile to recover. But so ideally, you want to avoid this position at all times really, with lifting, standing. You don't want to be
flexed forward like this. So the exercises we're gonna show you are gonna have a posture component to it. - Right, right. - Most of them. - Right. - So the third thing is you
want to add some strengthening into your day because
any stress on the muscles will put stress on the bones, which will help thicken them up. - Right. So we've got seven exercises. - Yep. - Some have some impact,
some have strengthening, and some have both strengthening. That's three, then
posture's also a component. You'll see. - Yep, so let's start with number one. Number one, you want to
squeeze the shoulder blades together into good posture. And while you're doing that, you're gonna do some jumping jacks. Jumping jacks are great. - Oh, yeah. - They're just a great exercise
to get a little cardio going and you're getting some
of that weight bearing through the legs. And I like to do about, I
do these as a warmup, Brad. - Yep, it's a good way to warm up. If you have sore shoulders
and you can't reach all the way over your head, that's okay. You can just do miniature
motion with your arms. - Recall, again, you want
to stay in good posture while you're doing this. - Yeah, right. - This is a great time to
work on your scapular posture. All right, the next one is posture squats. Now Brad, do you mind throwing
me a Booyah Stik there? - Oh, you bet. - The thing I want with this
is you don't need one of these, but if you want to know
whether or not your spine is straight, you might take
a broomstick or a Booyah Stik and do this before you actually
do these on a regular basis. So what we're trying to do here,
when you do posture squats, you're actually trying to
keep the body in alignment. So you want three points of contact. If you took like a
broomstick or a yardstick, you want to show where the
three points are, Brad. - Right here at the belt
line or the butt, the sacrum, between the shoulder blades and the head. - Yep, so you're gonna be
doing squats like this. Now you could do some with a yard stick or with a broomstick, but eventually, I think it's great to do
these where you actually bring the arms up, again,
if you have good shoulders. And you bring up and
you're squeezing your body, it's a good posture here. - Right here. - Legs are, start wide apart. Yeah, it's great to have a chair there so that in case you lose
your balance or whatever, you can just sit down. But you're gonna squat down. Now I can't go down that
far and you don't need to, you just need to work on posture and getting some weight bearing-- - Right here. - And some strengthening. - This back, as he has an arch is what we're trying to achieve. So yeah, the chair's important
if you have balance problems or if you're, you know, weak or whatever, you know, be safe so that you don't fall. - Yeah. And I prefer that your
knees don't go in or out if you're worried about your knees, and also I don't want them to go. Do you want to show this,
Brad, with the Booyah Stik? - Sure. - I try to keep them behind
the front of the foot if you were to drop a plumb line. - Yep. So here. You can show the wrong way. - Yep. - There you go, yep. - Oh, all right. So moving on. Posture squats, jumping jacks. How many would you say, Brad, for that? I don't know, it's up to you. - 15 to 20. It depends on your condition. - Right, and posture
squats, I'd like a good 10. - Yep. - This is really great to do. Again, we don't want this
to take too long, Brad, because we want people to do it a lot. - Right. - So all right, number three
is just jogging in place. So you, and again, you can go
really low impact like this. - Yep, just whatever
you're comfortable with. Hold onto the back of
a chair if you want to. - Right. - Yep, hold something. Jog in place. - If you have decent balance, you can even work on posture
while you're doing this. - Yeah. - So you're gonna go up to the Y. T. What is this, reverse Y, Brad? - Well, yeah, you could call it that. Upside V. It's not the YMCA, sorry. - Here. - Used to be the Y, T, down. Yep, and these are just, it works all the posture
muscles of the back. - If you want to get
more aggressive, you can, but it's not necessary by any means. You're getting a little
impact and that's important. - Why is Mike smiling? I don't want to... He said we look goofy. - Yeah, well, why not? - Okay, number four. We want to start getting
some weight bearing through the arms. - Sure. - We can't ignore those. So we can do either floor pushups or we can do doorway pushups. I like doorway pushups, Brad,
if you're not that strong because you can, you know, as opposed to-- - Go ahead. - If you do the wall,
Mike, you following me? You do the wall, your
head can hit the wall. You see what I'm saying? But if you do a doorway or a
corner, let's, I'll do that. You can actually go forward
and dip down a little bit and get some stretching onto the-- - Sure, yep. - Pectoralis and really
work the pectoralis. - And these should all be comfortable. Make sure you have healthy shoulders. You know, you can do them on a
countertop like this as well. And you know, if you're
strong and you can get down and do an actual, the
regular pushup, that's great. - Yeah, and you can start, if you, if you're just starting some of these, you can go ahead and just do
knee pushups to start off with and then you can progress
to the regular pushups. And we have a whole video on
how to do pushups correctly. I have to do these every so often, Brad, to see how bad my posture looks on these. - [Brad] Yeah, it's
getting much better, Bob. - I'm working on it, but. - Yeah, so 10 of all of
these is a good way to start. You can do more or less. - Yep, again, depending on your tolerances and what your abilities are. Number six, or number five. Why don't you do these, Brad. - Wall sits and angels. - Sure. - So real simple one, but you're getting some weight bearing. - Can you see? Oh wait, we've got this in the way, Bob. - We got paraphernalia in the way. - Yeah. So just, so your butt's
up against the wall, the shoulders go down,
bring your knees out wide so your feet have a good base. Shoulders, head touching and then we're going up and down like this. - [Bob] So your arms, your
legs are working constantly the whole time and you're
getting some strengthening. - Yep. - [Bob] And meantime you're
working on your posture and the upper extremities, so. - And you can go up and down 10 times. By that time, you're probably
gonna feel your quadriceps starting to get fatigued
and burn a little bit. You know, if it's a new one for
you, take your time with it, see how it feels and work
towards that 10 reps. - Next one, we're gonna
go one that actually just focuses on the calf and
the feet a little bit. - Sure. - So you're gonna do, start
with double toe raises. Not toe raises, it'd be
actually heel raises, wouldn't it, Brad? - Sure. - Double heel raises and
then as you progress, you might even go to single toe raises. - Oh, yeah. - Heel raises, I gotta
get it right, yeah, Brad. - Yeah, get the heels off the ground. - Yep.
- Yep. - And you want to make
sure you do both sides. These tend to be fairly strong muscles. You might be able to progress up to 20 if you'd like to do it. - Right. Typically I find people over 60 years old, that's one muscle group that
starts to lose its strength. - It does, and it effects your balance. - Exactly right, Bob. - So it's a great one to throw in there. Toe raises, this is a
good one for you to do throughout the day, Brad. - Right. - Because it's a great one
to work on the strength but also improve your balance. - Right. - And you know, you can
be talking to people, you can go ahead and just be
popping a few of these off. - I can see you in the store talking to someone doing toe raises. - Yeah. - It could be a fad coming out. - That's right. We're gonna make it a trend. All right, number seven, the final one, is just some standing hip abduction. Again, I want you to have
really good posture if you can. I'm gonna use, well I can, you can use the Booyah Stik here, Brad. - All right. - I'll hang on to this. - I'll show from the back. - You can hang onto the back of a chair or a couch or something and
just keep really good posture and you don't want to dip down like this. You're keeping your trunk straight and you're gonna go out to the side, keeping your toe pointed straight forward. Again, a good 10 on
each leg is really good. - Yep. - And this is gonna help your balance too, in addition to helping
your weight bearing. - Right. - And get some weight
through the hip and such. So once you get these down,
they won't take that long. You'll be able to knock
them off five, 10 minutes. - Right. - And you get on with your day. - Yep. You know, if you want to repeat it, just fast forward through
the first part of the video and get to the exercises,
so it all works out. - Yeah. I wish I could figure out a way to take your voice out of there. (laughing) - I didn't get that. - I don't know why I'm
saying that, but all right, thanks everybody for watching that. (instrumental fanfare)
