The 21 Day Ab Workout Using A Blood Pressure Cuff
Hi folks, I’m Bob Schrupp physical therapist.
-Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet-in our opinion of course Bob. Today we have the 21 day ab workout, using the blood pressure cuff, how unusual is that? Well Bob, it’s amazing what you can do with a real simple device to learn a not so simple concept. A lot of people have trouble with this, so I think it’s gonna be a great way to teach you the right way to do ab workouts. Right, because as therapists we’re always working with people with back pain. And if you don’t learn how the proprioception or the body placement or position of your low back while you’re doing ab exercises, you can make your back worse as a result of trying to do core strengthening. Yeah and the thing is you do want to do core strengthening when you have back pain because it’s gonna help the back. So, by the way, if you’re new to our channel, 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, please join us on our social media platforms. The big one now is Instagram -Instagram. And it’s Official Bob and Brad. We’re growing in leaps and bounds.-There you go. And also Facebook we got Bob and Brad and you can see the other ones-You bet, carry on. All right. Brad is gonna be doing the demonstration here. Why 21 days Brad? Bob 21 days, you need to establish a habit if you want to learn how to do something properly, physically or mentally you need to repeat it over and over and Sig Ziegler is a motivational speaker. He’s passed away now but, and he was very successful. He was
-but his suggestion was 21 days to learn a habit. I don’t know if 21 -It’s gonna vary between people-but it’s definitely more than a week. Yeah you gotta do it for awhile. I think if you want to go a little longer than that, that would be safe. So what do we do with the blood pressure cuff? -I’m curious. -It is a wonderful device. This is nothing new. I did not invent it. I learned it at a continuing ed course a few years back, but I really like it. So, should we continue on? Yeah let’s jump in.-Well before we go on we wanted to talk about a neutral spine position. So if I arch my back out this way put it to end range as we call it, so the facets are into each other and tightly compacted. That’s end range and if we round the other direction-So he was like this arching the back. Now he’s going the other way where he’s kind of flattening the low back. And so this–the back moves in the low back both directions. We want to find the mid-range.
-Right, so you don’t want to be all the way arched and you don’t want to be all the way in the other direction see and it’s all in the pelvis here. Elvis the pelvis-and this is probably as therapists one of the hardest things that I find to teach a lot of people is to find-how to move that pelvis and find that mid-range.
-Right and you want to get in the mid-range because that’s where there’s less pressure on the discs as well as the ligaments and the facet joints and the facet joints are the joints themselves of the back. Those are the ones that if you have arthritis in your back, that’s where the arthritis is. So to do this you need to go on a firm floor, a carpeted floor or mat like we have here. You can’t do it on a bed. -A bed is not gonna work for this, which is fine because most exercises work best on that surface anyways, so you take a blood pressure cuff like we have here and if it’s got the velcro you got to stick it together, put it on the bottom, so it doesn’t stick to your clothes. So it’s all rounded up like it’d be around your arm already, right? Yeah, just like yeah good point. Put your arm in like that.
-So it’s all put together. So put it so like I said the velcro parts are all to the floor, so they don’t stick to your clothes and you’re gonna put it just above the belt line like we have here. Can you see that? So right here, right here in the low back. Oh she had to zoom up to you Bob.-Sorry, right here. All right. Now, let’s take a look at this. I’ve already marked this cuff with my– what I’m gonna do is I’m gonna flatten my back into the cuff. Liz are you able to zoom in on the pressure reading, the millimeters of mercury-so the little tightening knob is loosened all the way Brad or is it tight? Oh good point. Yeah we want to tighten this down. First of all, you’re gonna tighten it down. You’re gonna put some air to it. Now I can feel it pump up with air into my back right now. That feels like good good support, but I don’t want to put too much air into it. You’re gonna have to practice with this just a little bit. I’m gonna let some out so, it’s about half full. Couldn’t you look at the knob how far filled up the knob is or -You mean the gauge? Yeah, I’m sorry. Not the knob.-Yeah, you can do that now I– This is one of those things once you do it a little bit you’ll see what I’m talking about, but right now I’ve got my back arched away from the cuff that has air in it and I have it locked in tight, so that it’s not going to exhaust through the pump. You can see that. There you go, yeah now it’s– Okay, you can see so yeah, the needle is moving up and down. Okay, that’s good for the light and everything. Now you can see the needle move when I arch my back down. So now I’m going the opposite direction. And I should be I could get it to that other blue piece of tape roughly and then arch, stop end range, arching my back and now I’m gonna go the opposite- So you’re flattening your back- flattening my back into the cuff. And now what I want to do is get the needle so it’s mid range, which is right there. Now in order for me to do this, I’m gonna have to take the camera away from you and look at it myself. -Take the gauge away. I’ll do it. Look right there.-Okay, that’s the mid range. That’s mid range -and you want to keep it in that range, even when you’re doing exercise. -So I’m gonna do a simple exercise, single knee to chest. Now tell me if I’m maintaining. Yeah pretty good. -Okay. Now what will happen with people that aren’t good at this. Yeah, they flatten out. -It’ll go like that and you can see the needle go up, so when I’m doing it, I would have to turn this way to the camera. But you have to literally watch it and as you’re doing that, matter of fact I’m gonna do it this way. I’ll remember. There we go. Okay, so tell me when you can see it Liz. Good, now I’m gonna do the exercise singly to chest and now this is not an aggressive core exercise. This is more of a training exercise so you get used of trying to maintain that needle in the middle, yep and mid-range. I’m gonna do the other leg. Okay. Now I’m gonna do another exercise a little harder. I’m gonna do a straight leg and I’m gonna do a swim kick I call it, So I’m going to go up and down like this and you can see that needle starting to go a little more. Now I gotta slow down and control, I’m shooting for 140 which is mid-range and my whole stomach right now is contracted and maintaining that low back position. What you’re going to find is that this is much harder than just doing a straight leg raise without doing this. -Oh, yes. I mean you have to really focus on the abdomen and the muscles of the abdomen in order to keep that mid-range. It really gives good feedback. This is literally biofeedback, telling you where your low back is in relationship to your hips and your upper trunk and I’m really working hard because I gotta take a little break right now. Now I’m going to do another one. The next exercise once you get that so you can maintain it. Do a straight leg raise and this is a little harder as you go up, Particularly depending how flexible your hamstrings are. Now I’m just going to go straight up and down. I’ve been practicing this. I’m holding it pretty good. Yeah, you’re staying in the middle pretty well. Yep but I’m certainly concentrating and really thinking about what I’m doing. Now those are the first three I call them the beginner exercises for that, and you should do 10 to 20 repetitions on each leg. Why don’t you go to the side again Brad? And they understand the gauge now I believe. Okay, good So why don’t you just go ahead and do the three real quick and Just go through the first three. -Can you throw me a pillow Bob? -Sure
-That would make me feel better. Give me the custom one, the memory foam, I like that one. You want anything else? Just give me the pillow Bob, he’s playing games with me again! Alright so here we go. Get rid of the glasses?
-Get rid of the glasses. -Do you want me to fan you too? Okay, so here we go, so I’ll start out with these and then these I’m getting good at it. So single knee to chest-and then I do the swim kick and you could do these for time, for 30 seconds each leg or a minute. Whatever gives you a sufficient workout. This should really-do both sides and then you’re doing the straight leg raise which is the only difference is that goes up higher yet doesn’t it. Yeah, so the hamstrings get involved and you’ll feel that when the hamstrings pull it pushes a needle up higher. Okay, and then why don’t you jump into the advanced one. Okay the advanced. Now this gets much harder. I’m gonna find my 140-150 and I’m gonna do both knees up at the same time. And you cannot get too far because it’ll clearly push it up too high, That’s just the mechanics. You’re not gonna be able to do that. So I’m gonna do this and now I’m really- You’re working I bet you now. Yeah, and it’s harder to control the needle too. Okay and then also this one two legged. Is that the–which one is that? -I just made it up Bob. I have three there Bob you can do this one as well. Yeah, that’s a tough one. -Yeah, and I’m working it but there’s this one and wow, that’s a tough one Bob. So this is advanced. Yeah, and then you could do the straight leg raise also two legged, right? I mean you can go all the way up? And that, the pattern, once you get so high, it’s going to push it down so that one realistically, you’re not going to go up to 90 degrees. Again, this would not nearly be as hard if he wasn’t trying to keep that pelvis, right in that mid-range, very difficult to do. It really gives you feedback and trains you where your back neutral position is And I don’t know, what are blood pressure cuffs usually, I think you get one for like 14 bucks or something like that. And then you can take your blood pressure too with it. -Well sure. Absolutely. -We have a video on how to do that.-Yeah exactly. You remember we did that years ago. So I really think if you have a back problem, or you want to learn how to do it, do your exercises for your core properly and really learn your back positioning, it’s gonna be very helpful while you’re doing them as well as throughout the rest of your life, gives kind of surprising feedback, I think for many of us. By the way if you’re– not new to our channel, we can fix just about anything-oh yes- except for a broken heart. Yeah, but this really starts to lead into it doesn’t it Bob? -But we’re working on it. We’re working on it.-We continue.-Thanks for watching.