Original subtitles

all right brad we have three exercises

for beginners and seniors to help them

perform squats correctly

squats are one of the best exercises to

get large muscle groups they may be the

best as a matter of fact there's a study

that doing squats off of a chair is one

of the best exercises to prevent falls

with seniors you heard that yeah did

well of course they can hear it

the two most famous

physical

on therapists

internet

[Music]

all right the first thing brad we really

want to make sure when you squat the

movement is coming from the hips not the

back sure i don't want to see

this round you know and you quite often

do oh yeah a lot of my patients you want

to do that yeah yes

this is like it's in the cast or it's

fixated it can't be removed so we

recommend you start with posh squats

so what do we got these red things for

right you can use a a dowel or a

broomstick or a booyah stick anything

about five feet long four and a half

feet long over here yeah yeah we'll put

in place

so palm out on the lower hand palm in on

the lower on the upper hand

and you're gonna have three points of

contact

if you only have one

the back

you're doing it wrong

but if i hit the head

the mid back and the low back or the

pelvis you're going to keep it in place

you can't help but do it correctly right

i don't worry about how deep you're

going bad now yet

i'm just worried about keeping quick

form and then once you

are real comfortable with that you can

then do it

you know without the pull and you'll

remember your body will remember you

have muscle memory on how to do it

correctly

i i've had people with back injuries do

this right specifically for biomechanics

so they might remember how to do it and

protect their back as well as get

stronger right and we can see

what's number two are we going to wait

all right once you've learned to squat

correctly with the back straight i want

to have you squat deeper deeper

i don't want you know you might start

off like this yes

but for many of you

it's going to help to have the support

of a door frame

can you picture that bad

yeah you gotta point at top though so

you can put your hands inside you could

use a hand hand rails like this

would work too you can it'll allow you

to really go down

still try to keep your back straight

bob can i introduce this idea yep that

the option of maybe putting a chair

there oh sure do it again they can you

you go down

the nice thing about a chair is you know

how far you're right when you touch it

and if you can't get back up because

you've been too far you can just

sit on the chair now if you have a pain

in the knee while you're doing this only

go to the spot where it doesn't hurt yet

so if it feels good to hear start only

here right but if you can go down

this will help your knees eventually

right so and it might take a couple

weeks to get lower and lower with

absolutely without knee pain all right

mr brad the third exercise is actually

air bench

air base there's no bench there but

you're gonna pretend there is by leaning

against the wall and actually go down

and now again if you have knee pain only

go to the point where you can tolerate

it actually feels good

so the the distance that you bring your

feet away from the wall is critical

right i want you to be safe i don't want

you to collapse down right but you can

actually do this to the point where you

actually go to 90 90

and you can try to stay here for a

minute right i don't think i can make a

minute brad and another real critical

point is you cannot do this with socks

on right you have to have some shoes

with rippy shoes rippy shoes so they

grip to the carpet or the floor

especially i'm starting to fail brad

yeah i'm shaking a little bit yeah you

know you could have a cane or a stick to

hold on and that'll help you push up a

little bit too you can push with that

hand right when you get stuck yeah are

you stuck bob no

but i'm almost there

i mean i got what 30 seconds left yeah

he's doing an isometric chair we used to

call them but make sure you don't go

into this right away you have to

progress you got to work up to it but

it's really good for strengthening

you'll get mostly quads but it's going

to help you squat in the end yep will

you make it brad are you waiting for the

30 i think so i think it was 30 are you

sure where you started i know i know

five seconds it's an analog clock and he

doesn't know how to read it anymore one

don't do this the first time that'll

take a few weeks to get into be careful

and have fun with stronger legs

you