Today we're talking about five exercises. All seniors should do daily by seniors. We mean, not seniors in high school, we mean, or people that are maybe a little more mature 50 and older, perhaps Like Us, by the way, if you are new to our Channel, please take a second to subscribe to us. We provide videos. I'll stay healthy, fit painful, and we upload every day. Also, if you get a chance, go to Bob and Bradcom, or always doing. We're always giving something away this week. We're giving away a therm attacks. I'm gonna grab it real quickly. I'm still talking. He forgot it over there. This is Dermot text infrared heating system. I actually have an attached to the pillow that I use at night Brad. I put this right behind my back, and I put this I plug that thing in when he's in his recliner when I'm in my recliner. And this gives out deep heat, not just superficial Heat, deep heat. So that's what the difference between that is and regular heat gets into those muscles. You have go to the giveaway section, sign up for it, or you can sign up for it. You'll find it on Facebook. It'll be pinned to the top of the page. Twitter Instagram or Tick Tock. If you want a 60-second version of our program. Five exercise, I tried to think about which exercise I think people should have. It's essential. Brad wear. That hat looks good on your body. Why? Why? Why did this in honor of my dad dad, when he was? Well, yeah, she has wrought most of us is he was bald. Yeah, it was bald, and he wore a hat. So I'm like, oh, and fathers days coming up. That's why fathers days coming up the first exercise. I feel there had to be one posture exercise. Oh, sure.
You know, everybody's struggling with posture. We got, we deal with it all day long. We got to think about it all the time. And as seniors, if your posture gets poor, your balance automatically gets worse. Start saying, wrong, they work together, your breathing, your pain levels. You want to show a ball all first Brad, I'm going to show different options on different posture, when you could do just pick one, but we're going to show you a few options. So if you get a ball, you know, maybe for your grandkids a softer one, actually, I have flat one like this. One is works better, more comfortable, you know, soccer ball is blown up, or basketball will not work. So we're going to take that ball and put it here. You might need some help, you know, if you can reach back like this and don't get it too low on your back, it's like between the shoulder blades blades and whatever feels good, everyone is a little different, and I'm going to lean back going to stretch like this. So the ball supports that mid back, and then we're going to think about wrapping your shoulders right around the ball with your arms like this. You can do Bob's patented Alleluia stretch if you'd like to, and just stretch and relax, make sure you breathe deep breath in and exhale do that three to five times and just keep the ball handy. So you can do that a couple three times a day, and you can move it up and down to different spots, sure. And by the way, we got to give credit to our cameraman Mike, right? He invented this. Yeah. And Mike is a physical therapist assistant. And he's on the channel. He's behind the camera. He's behind. The camera looks better back there.
So next one, another one, bread. I'll take that one to actually what you as a chair. I mean, yeah, you can actually do it without a ball to you can what we call a chin tuck? I'm gonna take that you can do a chin tuck and then grab your neck here and bring your elbows up and bring them back like this. So if you don't have anything, you know the ball with you with you can do a chin tuck elbows up, spread them apart. It's like a butterfly open his wings. So then you start to look up at the end a little bit. Look up at 12 ceiling at the end of the day, do that if you want to, I'm sure if your shoulders are tight, or you have arthritic show elders, and you can't reach back like that, just do the best you can. And it's you know, it's a good range of motion for them as well. So either one of those is fine. I'll give you one more. You can do the wall angel. Look at my head down there, Brad. Well, I didn't know if you were going to do the hat dance. So we're going to go ahead my head still in the way. So, you know all Angels. So this is nice, because it gets you everything lined up. If you can't get your head all the way back, goes back as far as you can and make note of it. Maybe the next day you'll be able to get further. Sure, you're going to do all ages. And I'm trying to keep my shoulders up in arms against the wall as long as possible. This one's starting to come out where you act like it hurts. Well, it does leave work and struggling to keep this one back. If there's any of these create, any sharp pain, you don't want to do them, that's for sure. So just that stretch stretching feeling, we're looking for. All right. So those are three variations.
You don't have to do all three. We want you to just one, because we're doing five exercise all exact. Sir sighs squats. Oh yeah, you need that leg strength. In fact, we find a lot of people have those automatic electric chairs that help them stand up. Yeah, think it's so weak, they can later can't even stand up at all, sure. So it's good to, to start with a chair. Brad's going to go ahead and jump into it. You can also throw use the arms of the chair if there's arms. Yeah, we don't have arms, but you can push off. So we going to show the sit-to-stand. Yeah, version? Yeah. So look, I'm talking, I'm not leaning real far forward. You can put your hands here on your legs to push up if that's easier for you, if you're strong enough and you can do them like this, that is, you know, that's great. But if you're not hands on the armrests or on here, and how many do you feel they should start out with? Well, what the April they could tolerate, I'd like to see at least five sure. Can we be better, right? And you may need to build up to that if you, you know, have been working out much lately, right? Another way to do this is against the wall. You put the ball against the wall. If you have one of these. These balls are inexpensive. So this is a little more advanced. Yeah, I do more, but I think it's kind of nice because it gives you support, right? And you can keep the legs in the right position, and you can just roll up and down like this. It's very smooth. Yeah, a word of warning, though you have to make sure that your feet, like, if you got stacking feet in you're on a slippery surface. Yeah, feet will slip out. So make sure your feet are gripping well to the carpet of the floor. Like you said, even carpet, you would slide, right? So, and I'm going to show you one more Brad. We're going to be really complete here today. I'm actually posture squats. These are the ones I do.
Okay, Mike's quite far apart. I bring my arms up over head like this, and I squat down like this at the same time. So I'm really working all the postural muscles while I'm doing this, show them the incorrect one. If you go forward too far. Yeah, we don't want that. Think about looking up towards the ceiling and really keeping good posture. The back should be nice and straight the whole time, Nesta purpose of doing a posture school. And don't worry about getting really deep, right? Because we don't want you to fall. You're gonna get plenty of exercise in a comfortable range. All right, exercise number 3 Brad as you start getting older. And this is one that I have started doing believe, not when I run is I need you need to work on some lateral movement. It's true, very true. So you, if you're, if you're a little bit older and a little more worried about falling, use a counter top right click to hold onto, and you're going to work on doing some lateral movement lateral movement means side to side, right to left. And you know, if you're really if this is way too much, you could even do behind a chair. Just start doing some hip abduction going like this. You know, that's but I'd really rather have you do the movement through the movement at a counter, right? It's really a nice option. If you want to get more advanced, you could do the karaoke where you go forward back. If you've had a hippo. A replacement, be careful on this one. But what I do is I'll run forward. And then every single once in a while, I'll just do some side to side like this leave or not. This is really how my balance, what does your wife say? Well, you're down here? No, no, no, no, I do it out when I'm running outside. Oh, so the neighbors are well, but I picked areas where nobody's watching. I seriously like a view like this spots like known as nobody there. Well, that's good. No, I. This is really helped me that let's get out. Okay. Next number four, can the ankle a lot of your balance come Uncle, sir, going to do a heel and toe raises. So grab to the back of the chair. I'm going to raise up my heels. Look down here, raise up my toes. I would say the ankles are one of the first things to weaken as people get older. I don't know that for sure. But I just know people when they get into their 60s, and 70s often times have we gained yes, yes. And the and the proprioception that where it's at gets thrown off off the nervous system feedback. Yes? Yeah. So that's number four. Ten of those is a good number, yes. And you can do it throughout the day if you want. Number five got to do at least one exercise, because you know, when you're working out through the day or you're going to push things and you got to have some strength.
So I want you to do some wall push-ups, or knee push-ups or full push-ups, depending on what you can do is so, first, we'll show the wall push-ups. Yeah, if, if you're unable to get down, or you know, you're not very strong, this Perfect Place, Brad's gonna be over there. I could come over here and do them over here and kind of keep your elbows in. Don't let them flare out like this. Keep them in kind of the your side like that. That's how you properly do a push-up. Yep, alright. And, you know, if you're not enough strength, you be end up banging your head against the wall. Yeah, we don't want to wreck the wall. Now. The other thing like this works out. Well, we've got a countertop here are a little, a little slower little or shelf that makes it a little bit harder. That's how you can progress it in a viscous, too easy. Or do you know, doing 10 20 of these? Then you're going to get to the knees down. Yep. Now, watch your posture and put Bob, we don't want to have anything like this here. In a few moments, you're going like this. I'm keeping my posture. Oh, that's right.
