♪ Bob and Brad ♪ ♪ The two most famous
physical therapists ♪ ♪ On the internet ♪ – Well hi there folks, I'm Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – And together we are the most
famous physical therapists on the internet. – In our opinion, of course. – Humble opinions.
– There you go. – Today we're gonna talk
about seven morning stretches that you can do in bed to wake up and kind of energize. – Oh you gotta get things
moving a little bit, particularly if you're over 50. – Plus we're doing a giveaway. – Ooh! – And guess what we're giving away, Brad. – Bob, we're gonna give away a… – Sleepovation mattress! – Mattress, yes! – I mean that's why
we're doing this video.
This is all kind of ties together. So this is a Sleepovation
mattress, it's a sample of one and they actually did the
cutaway here, so you can see the innards of it. – [Brad] That's right. – [Bob] And it's got 700
individual mattresses. – [Brad] 700 tiny mattresses. – [Bob] And air flow channels and it's, this is by far, Brad and I were just talking before the video here, most comfortable mattress
we've ever been on.
– Yeah, I've got spondylolisthesis
and I can honestly say, look you in the eye and
say, "I love my mattress," not more than my wife though. (Bob laughs) It all works together. – All right, by the way, if
you are 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. Go to BobandBrad.com and
go to the giveaway section, you can sign up for the giveaway. – [Brad] That's right. – [Bob] Or you can go to
Facebook and it'll be pinned to the top of the page. – [Brad] Yes. – The contest, that is. Go to Instagram, Twitter
or Tik Tok if you want a 60 second version of our program.
(Bob pants) – And we've got podcasts now. – Oh yeah, we've got podcasts too. – All right! – So I've got, I need to
be careful here, Brad. This is a, what is this, a twin size? – Yeah, for one person. – Yeah. – But you don't set your
mattress on top of a massage. We're just doing this for the video, it's easier for you to see. – Little level, so if I fall off, we've got the blooper reel I guess. – There you go. – So you're gonna wake up in the morning and I'm first gonna take
the pillow like this, Brad. Maybe you even wanna fold
it and put it like this. – Wait, you're gonna do
this after you wake up? – Yep, I'm waking up and I'm gonna start to
stretching like this, Brad. – [Brad] Sure. – This is stretching
the chest and the arms and this is just a great
stretch to do if you bring the wrists out like this.
– [Brad] So he's opening up that rib cage and allowing that air
to come into his lungs at a good capacity. – Right and that's gonna wake you up there and again, a lot of people's shoulders and chests are tight
from having poor posture, so then I'm gonna flip right around. – [Brad] How long are you
gonna lay like that, Bob? – Oh I don't know.
What do you wanna do? 20, 30 seconds. – 20, 30 seconds. – Sure. – If you haven't done it
before, do it as comfortable. If it creates pain, you don't do it. – Now this is for your shoulder,
Brad, believe it or not. What we're gonna do is
grab behind like this and stretch it back like this. This is just, if you're having trouble with a particular shoulder,
might focus on that one. Now you, I don't know, would
you be able to do this, Brad? – [Brad] No. – So you'd maybe have to have a towel or something like this.
– [Brad] Exactly right, Bob. – We probably don't have one, do we? – [Brad] No. But that's all right. – All right, so you could take
a towel, put it behind you and reach back like this. Oh wait, I guess we found one. Look at this. So yeah, you can just
go behind you like this. – [Brad] Particularly in
the morning if you're not, if you're tight shouldered. You can put your head to the side on this. We don't recommend
sleeping on your stomach but this is only for momentarily. – Yeah this is copasetic. – Ooh wow, Bob, you've been studying. – Yeah I have. All right, next one. You're gonna go jump right up to the quadruped position here. – Don't put your hand out,
Bob, you'll fall off this bed.
– All right, so now you're
in this position here and you're gonna do the cat-camel here. This is just a really good
wake up stretch for the back, to start warming it up a little bit. – Obviously, if you're elderly and you're unable to do
these kinds of gyrations, it's not for you. This is for someone that's
able to do these safely. – Right. We don't want any falls on a bed. – Right, for sure. – Okay, next one. We're gonna do a hip flexor stretch. Now this is gonna be a little difficult on this one too, Brad because I can't get too
close to the edge, right? But normally yeah, you wanna
make sure your shoulders are well on the bed. You bring the one leg off, you're stretching this muscle
right here, the hip flexor and as I put it down here, it's
already starting to stretch. – Well you've got flexible hips. – Yeah and now I'm gonna go
ahead and pull this leg up and you can see how it pulls
the knee up a little bit.
– This is moving up because his
hip flexor, it's stretching. Yep, exactly. – So you wouldn't do this on
both sides, you would do it on the other side of the bed but I won't do it now
but you can stretch that for a good again, 20 to 30 seconds, just to get things moving here, so. – [Brad] Make sure you breathe,
relax, take a deep breath.
– Then I'm gonna just do one, Brad, with a hamstring stretch
and this is, again, you could use a towel if you can't get the leg
up like this very well. – Here, demo. – Yep. And you're just gonna
straighten the leg up like this. My wife does these every morning because she's having
trouble with her hamstring. – [Brad] She does them in bed? – She does them in bed,
she does them on the couch, she does them throughout the day. She does like, a set of
30, couple times a day. – [Brad] She does 30 times in a row? – Yep, yep.
– [Brad] Wow! – And stretches it. – Well she's had a hamstring
problem for a while. – Yeah for a long time. – It'll take care of it
but Bob's pretty flexible. There'll be some people
that when you start out, maybe you only get about this
high and you feel the pull. – Yeah 'cause you want
this part to be vertical. You don't want it to be
like this or like this. – [Brad] Exactly. – So vertical and then
you're gonna stretch it, so.
All right, figure four. This is a nice stretch to do. You may start off and you
can only start down here but if you're able to,
you bring the knee up and you stretch it like this. – Let's bring out an important point. So he's taken his right ankle and going above the knee. Don't go over the kneecap, it hurts. So– – [Bob] I don't think you can see. – [Brad] Yeah that's
probably better, huh Liz? – So there we can go
ahead, put it like this. If you really wanna stretch
it, you can even grab like this or take the towel and grab like that. – [Brad] This gets a little
bit of the pero femoris too, if you have– – Yeah, pero femoris. So we're getting quite
a few muscles there. The final one is the heel cord.
Now you could do that with the towel and grab her like this. And get to the forefoot and
then just pull it like that and it'll give it a nice stretch, you can do it with knee
bent or knee straight or you can actually just work on stretching it like this yourself too. – [Brad] Pull your toes
up towards your nose as much as you can and do some ankle pumps, just
to get those ankles warmed up. – Yep and circles. – [Brad] Sure. – The whole thing. Good thing it's all warmed up and you're ready to jump out of bed.
– Now once you do these a
couple of times, you know, you get them kind of
memorized and there may be one or two that doesn't fit
you, it's not comfortable, it's painful, it's hard to get into. You know, do the ones
that work well for you, do them every day, it'll
make a big difference. You'll feel strong like bull! – Well it's gonna just
improve your posture.
– Oh yeah. – And even you know, your
back is gonna be stretched out because you're not gonna have
that hip flexor pulling on, the hamstring pulling on it, so. You know, this bed is
so comfortable, Brad, I'm just gonna stay here now. – Sure, you say that now but we've got work to do after this video. – See you later. (upbeat music).