BAM Level 1.a

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Hello, Dr. Jed here Once again, my last video was Bam, 1.0.

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That’s the very lowest level of building our balance, agility, mobility,

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once again for those patients,

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maybe just outta the hospital fighting an illness. Grandma, grandpa, overcoming,

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balance issues. Maybe have some falls. This is how you get going.

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Let’s just do the very next step. Okay. This is almost the same thing.

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I’m just gonna go side to side. This video will be almost the same thing,

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just a little longer, a little more, a little more intense,

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but paquito, paquito as they say, just a little bit. Okay?

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I’m gonna turn towards you. Once again,

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this is as if we have the kitchen sink there. Okay?

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Hard to install my kitchen sink out here, uh, in my,

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in my garage gym. I’m gonna, oh, go without it. If you can’t go without it,

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you keep your hand on there. Okay? In fact, this low level balance, agility,

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mobility, exercises,

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you should probably have your hand on this most of the time, okay?

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Until you feel much better, more sturdy on your feet. Now I’m gonna start to,

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I’m gonna start to advance it a little bit, okay? That means take a longer step.

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Take a longer step. I’m gonna turn towards you.

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You keep holding onto your kitchen sink and do just what you can longer step.

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See my body? I have to balance it. Good.

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Balance it. Let’s do that three times. Balance it.

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You’re holding onto the sink if you need to balance it,

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balance it, balance it. I kinda like to hold my hands out there.

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Kinda help my form. Okay? Very good, very good. Once again,

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let’s now work on the, uh, other end of the kinetic chain.

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That’s the chain of our whole body parts. Okay? We’re gonna work on that.

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Mobility of the ankle. Hopefully that’ll still show up there in the,

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in the shot. We’re gonna just drive that heel down, dropping that knee,

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forward, forward, forward closing,

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closing that ankle down,

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kind of working on the mobility of the ankle. Okay?

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Working it dynamically there. That’s just with a little bit of movement.

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Pump it, pump it, pump it. Kinda straighten it out.

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Now I’m just gonna move forward, drive that heel down.

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Now I’m stretching my heel cord. The achilles tendon,

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gastroc, sous all that business. Okay? Now we’re gonna drop back in. Pump it.

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Pump it, and now let’s drop in and work it statically just for a second. Okay?

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So I’m really trying to drive the knee down this time. I can feel that pinch

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at the front of the ankle. Let’s just hold that about seven, eight seconds here.

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Okay? Gonna move around just a touch. It is uncomfortable.

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If a pinch is causing you pain, then just adjust it just a little,

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maybe wiggle back and forth. Make it so it doesn’t hurt.

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You gotta take care of you, okay?

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I’m just here to help you along the way as best we can. Okay? Now,

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let’s come on out of there. Remember, always during transitions,

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just take a moment, a couple high steps. Bring that knee up.

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Every time you do that, it’s an exercise that’s having to stabilize me

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and just moving the muscles, working the muscle pump, getting the blood back,

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pumping back towards the heart, pumping out lymphatic fluid. Okay?

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Switching it up here. Left foot back, kind of, uh,

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our visual focus is down on that, uh, ankle once again.

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First I’m gonna drive that, drive that heel down.

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Now I’m gonna bend the knee and drop it. I’m closing,

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closing,

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closing the angle on the ankle.

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Closing the angle on the ankle. That’s what we’re working on right now.

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There you go. There you go.

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There you go. Okay. That’s a little ankle mobility. Okay,

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now let’s come on back up to the other end of the kinetic chain, the hips. Okay?

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Uh, we’re just gonna open the doors, okay? So bring the knee up,

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open it out, switch it off, bring it up,

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open it out. I’m gonna turn towards you just so you can see it.

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Bring up that right one. Open it out.

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You’re thinking about that ball and socket right there. Okay?

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Thinking about the ball and socket, maybe using your x-ray vision.

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Sometimes it helps just to push, okay?

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Bringing it up, open it out, open it out.

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A higher level of this would be what they call hip cars, controlled,

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articulated rotations, good stuff, but more than we need right now. Okay?

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It out. Okay, let’s give it a little dangle and a little wiggle whack.

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Okay, we’re doing that just to move our ball and sock around. Okay,

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up open stability here.

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Working on mobility here. Our whole human body,

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those two factors are always kind of competing with each other.

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We want to enable mobility, reach for things, do things,

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but you need stability in the surrounding joints. Okay? So we’ve, um,

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opened the door, gave a little wiggle waggle there. Do it the other side.

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Bring it up, open the door, get a little wiggle, waggle. Okay?

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And now for the king of exercises, the squats. But what do we need for safety?

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We need a chair behind us. Boom, we got one. Okay, very good, very good.

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Once again, I’m gonna, we’re gonna turn towards you just a heartbeat here.

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Feet, uh, little, little wider than shoulder width.

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Once again, you’re opening the hips, kind of sending the knees out a little bit,

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making sure the knees are going over the ankles, over the feet, over the toes.

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Not tremendously, far over the toes. They used to say, oh,

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do not let those knees go in front of the toes past the toes.

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There’s actually no crime with that. Okay?

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We are gonna more or less try to keep the knees behind the toes.

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We’re not gonna sweat it too much though, okay?

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But we are gonna sweat alignment. Do not let the knees fall in like that.

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That’s a no-no. Okay, so out and once again for the other parts,

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the hip hinge and maintaining spinal alignment, we’ve gotta be in profile here.

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Once again, kitchen sink for safety, chair,

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safety, hips, knees, ankles, toes. That’s our alignment.

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Now we’re gonna hip hinge, folding forward.

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The butt goes backwards as the butt starts to drop. Importantly, look,

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looking up here, that helps a little bit. And up squeeze. Please

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squeeze, squeeze it all the way out. Squeeze those butt muscles,

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squeeze your quadriceps. Nice, strong abdominal breaks.

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Just tighten up your abs. Okay, let’s do a few more here.

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Drop it down and up,

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down and up. Once again, as the hip hinge goes backwards,

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we’re maintaining appropriate lordotic, lumbar curvature.

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We’re not rounding out.

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Let’s try five more. One

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goes deep as you comfortably can. Two, when you need a break,

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you take a break, okay? Take care of yourself. That’s number one.

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And then doing it, doing it, doing it. Okay. Three.

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I’m gonna go a little lower here. A little lower. Oh, can I make it touch?

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Oh, feel the burn. Ah, squeeze it out.

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Let’s do unama as we say. Okay, we’re gonna be a little mean. This time though,

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we’re gonna drop down maintaining alignment, maintaining appropriate curvature.

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Then we’re gonna pump it.

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10, 9, 8, 7, 6, 5.

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Feel the burn. Feel the burn. 3, 2, 1. If that’s all you got, oh,

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stand up. Squeeze, squeeze, squeeze. Lean back. Okay,

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shake it off. Shake it off. We shake it off.

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Now we just do just a couple more, you know,

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side to side to side to side.

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Now let’s just bring it, bring it up. Set that there.

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Hold it just a second. Squeeze it up.

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I’m holding onto that kitchen sink. Okay. Your safety is number one.

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Okay? Now we’re gonna do the other one. Just turn this way so you can see it.

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It’s gonna lift it up. Try to hold the balance. If you can go off like that. Oh,

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great. Be ready to hold on for safety hold schedule like

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10, 9, 8.

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Squeeze it a little bit. Wiggle. Wiggle. We didn’t do the wiggle.

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Wiggle in the other room. That’s okay. You do what you can when you can. Okay,

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now come on out of there. Okay, once again,

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that’s a nice little start to very low level balance, agility, mobility,

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exercises. As you need more, you progress to the next level.

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I’ve got a series of videos. They’ll keep coming if you need something else.

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Little postal exercises you click on over there, you see the postural exercises.

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You go uh, do low back exercises, but advance has tolerated.

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Keep care of yourselves and be well.