♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ - Greeting folks, I'm Bob
Schrupp, physical therapist. - And I am Brad Heineck,
physical therapist. - And we are the most
famous physical therapistS on the internet. - Well in our opinion of course, Bob. - So we don't neglect any
population on our channels. - So today this is more directed towards probably beginners or seniors. - We've got simple seated
core strengthening workout for seniors at home. - That's right. - And you really don't need
much equipment except the chair. - Right, and the core
strength is really, sometimes neglected, but so important, it's great. It's so important for balance,
walking, and back pain, that type of thing. - Right, and you don't
have to worry about, except for the last one,
that requires some balance and you shouldn't do it if
you don't have great balance, but the other ones are
obviously very safe. - You'll see why. - So first off... 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.
- Right there. - Go to the giveaway section. This week we're giving away a doozy. We're giving away a far
infrared heating system. This is using infrared heat, which actually penetrates 2.36 inches. - Much, much deeper than a
conventional heating pad. They are very nice and they're expensive, but that's why we're gonna give one away. - Yup, yup, and they're well worth double. Brad and I both use them in
our respective chairs at night. So...
(Brad laughing) You can also go to Facebook and it will be pinned to the
top of the page, the contest. Go to Twitter, Instagram, or Tik ToK if you want a 60 second
version of our program. - There you go, Bob. - Let's go, get a chair. And we're always doing these
things in good posture, Brad. - So should the chair have
arm rests or does it matter? - You wouldn't need armrests, no, they might even be in the way I would say. - Sure. - So we're gonna start off
with just a general warmup, just doing a little
bit of rotations, Brad. - Rotation. - I really want you, I really
want you to be really upright. - Upright yeah, not this. - Not that, and not like this. - Mm hm. - This is where you really
work on your posture. Just five to 10 times. Just let's get things a
little warmed up anyway. - And actually before we even get started, while you're doing this
think about your breathing (inhales) in your nose,
exhale out your mouth and really get some deep breaths
then so that you help relax and be more effective with this. - All right, first exercise. You're gonna slide your
butt forward in the chair. Don't slide off the chair and then you're gonna lean back and I'll, now if you need help, you can put your hands
on the grab like this. - Or if you've got armrests do that. - But basically you're
gonna keep your back completely straight. And it's just gonna go work up like that. It's like doing sit-ups
with your back straight. - They're chair sit-ups
actually is what they are. And if you wanna feel your stomach muscles you'll feel 'em tighten
up and that's exactly... - That's what you want to
do, you want to focus on that and you know, depending
on your conditioning, you can go ahead and do five to 10 times. - Yep. - All right. - You can do more if you
really want to, that's fine. - Sure, you can do, rip off
30 of them If you'd like. All right, next one you can
do it in a number of ways. You can put your hands on your neck and squeeze your shoulder blades together. This is the one we probably
show the other way, Brad. - Sure. - Yeah, that way. - Just like can see, you know. - So squeeze those
shoulder blades together. Just counter five seconds. One, two, three, four, five. And again, you can do
five to 10 reps of these. - If you can't reach behind
your head, that's okay. If your shoulders are tight. - You can go like this. You can do the W's like
Brad always likes to say. A good thing to do with this too, is a good time to tuck your chin in, get that in the right posture. But this is more of the upper core, but just as important, all part
of the core yet, right Brad? - That's right. - All right. - Breathe, breathe, breathe. - Next one, we're gonna do some leg lifts. So you can do these either way. You could do marching, like a five second hold up on top Brad, or you want to make it harder then you can go ahead
and lift up that way. - You may have to lean back
with this one and that's fine. - And if you want to make it really hard you keep it suspended the whole time. - Both of them at-- Oh, oh yeah. - That's really-- - Then you really got to... This seems like it might be legs but a lot of core is working here. - Yeah, it all attaches to each other, so they all work together. - Yep. - All right, next one, a
little challenging too. You're gonna probably have
to lean back on this one. - Okay. - Scoot forward and lean back. You're gonna go, I got
longer legs than you, so these are harder for me. - Yeah that's... - And again, grab the pan
and the chair if you need to. But you're gonna go heels to toes, heels to toes. - I should catch up
with you, there you go. - Heels, toes, heels, toes. - So this one, if you wanted
to make it more difficult, you could do it without
touching as well, just. - Right, right, right. - Heels two inches above. - It'd be a lot harder than, oh jeez. My long legs.
(Brad groaning) - That would be for those
real athletic seniors that want the challenge. - And I don't know how I would be doing it without the hands holding on to ya. That's harder actually. - There's always the overachievers, we wanna make sure we keep
those people entertained. - All right, next one. Pretty difficult too, Brad. You gotta do the same
way, you gotta lean back. You're gonna actually grab
the bottom of the chair and you can do bicycles. - Don't have to go real fast. If you can't get the full
circle, you know you can just, you know, work the up and down. - And yeah, you only gonna need
to do five to 10 rotations. You'll feel that one. That one works pretty well actually. - I'm warmin' up, Bob. - Yeah, there we go. You look slimmer already. - Well yeah, I lost about five pounds. - Well black is slimming. All right, next one. (laughs) We're gonna do rotations. We're gonna get some of those obliques. - Ah, this is a good one. - So you're gonna put your
hand out together like this, your hands together. - So we're not gonna lean
back on this one, upright. - No, you're not gonna lean back. And you're just gonna
go to the inner thigh of your left leg, one,
two, three, four, five. - So you're pushing against your legs? - Yeah, so I'm pushing the leg out but my legs not letting me move. And then I'm go to the right leg. One, two, three, four, five. One, two, three, four, five. - So this works some
different, the obliques, they're in a different angle, completely different muscle
group than the other ones we were focusing on it, which is good. We want to get a complete workout. - We wanna get our complete job here. So, alright, final one is,
we're gonna do the pointer dog. This one does take a
little bit balance, Brad. In fact, probably gonna have you start off maybe just by leaning
forward now, I'm a tall guy, so you probably don't have
to lean as much as I do. - Yeah, he's got me by eight inches. - (laughs) So we can start just
by going arms up like this. You're gonna feel that in the upper back. And then you can start by
doing legs up one at a time. Don't do both at the same time. (both laughing) And then if you get more advanced, you can go ahead and do
one leg in the opposite, opposite leg opposite arm. - So right arm, left leg. And take your time, and if
you feel wobbly on this, - Yeah, don't do that. - skip it, sit down and don't worry about it. - And just do the legs for themselves, keep both hands on the chair. - I mean, you can see, especially if you've got a wobbly chair. - You want a good solid chair. - You could go up to a
counter top, actually. - Sure, yeah that's a good idea. That's a really good idea. Brad, you had a good idea today. - Oh Bob, we missed Bill's birthday. - Oh geez, oh my gosh! - And it's at the end of the video. - Yeah it's at the end of the video. - We promised Bill McShay,
we believe his name is, he turned 60 on December 7th. And so we really want to
wish him a happy birthday. One of his family members
wanted us to do that. - And it's a day that lives in infamy. - Right, well yeah, December
7th, you'll never forget that. - And McShay, you're joining
the 60 club along with me, you know. - Oh, that's right. - Welcome to a life of pain. (both laughing) - But we're gonna help you through it. - We're gonna help you get through it, so. You know, eat lots of cake. (Brad laughing) Today you can do that. - Yeah, it's a cheat day. - It's a cheat day, so. All right, take care.
- Thanks. (synth fanfare)
