♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi 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, Bob.
- We're gonna show you some ways to mobilize your hips.
And to, when you do that,
you're working deeply on the connective tissue.
- Right.
- And maybe the capsule of the hip.
You're really trying to get it in there.
So you should follow three rules.
The first one, you can go along the fibers.
- That's not your hip, Bob.
- Well, it's coming from my hip.
Or you can go across the fibers.
- Right. - We like it both ways.
- Sure.
- You should stay on the tissue until it changes.
In other words, if it's tender,
you wanna see it reduce a bit--
- Right. - the tenderness.
- And the final thing is,
you want to try different tools
to see which one works best for you.
- Right. We've got some things
that you may have layin' around in the house,
and some other things that you may
have to purchase or you may already have.
- Tennis ball, lacrosse ball, softball,
- Yes.
- Foam roller. - That's right.
- Booyah Stik. - Yeah.
- You could just roll it right along here.
Then you got massage sticks,
- Yeah, all these little gadgets,
you'll see them on the internet.
- Bob Brad massage gun.
- Yeah. - Works really good.
- It doesn't have to be ours. - Yeah.
- It can be any massage gun, actually.
- Right. - We do know ours are good.
- So Brad's gonna first, go through a routine
with the foam roller,
where he's gonna hit the hip flexors--
- That's right - and hip abductors.
- Yeah. And you're not gonna do this on a bed--
- No. - with the foam roller.
You need to go on a floor.
A carpeted floor is the best, but either way it'd work.
I've done it both ways.
We're gonna get this,
I always say, "where you put your hand in your pocket,"
that's about where we're gonna get into that hip flexor.
That's the muscle that pulls your knee up to your chest.
- And you could go right down into the quad,
because the quads could greatly affect the hip.
- Yeah.
- Especially the rectus femoris, which attaches up in there.
- Yeah. And I'm gonna roll over this way.
You'll feel, 'cause I can feel the tight spot in there, or--
- This is definitely one I do every morning, Brad.
- Yeah.
- Because I have trouble with this muscle.
- You gotta be careful, though.
- Yeah.
- Now I'm gonna go up,
because there is one femoral muscle that does cross the hip,
does a little hip flex, or, what's that what again?
- Rectus femoris.
- Oh, that's right. You mentioned that already.
Yep. So I'm gonna work that--
- Wrecked him. Damn-near killed him.
- Yep. Then I'm gonna--
- Now you can actually, when you're doing that, Brad,
you can flex the knee and extend the knee.
You know what I'm talking about?
Oh, yeah. So here--
a little bit of flossing,
like if you go down a little bit further,
and then, yep.
That's if you want to get a little more technical.
- Yeah. - You can do that.
- Yep. I'm gonna, can I go to my hip abductor, as well?
- Yes, why don't you?
It's a little more tougher to do, isn't it?
- I like to put my foot right there,
and my elbow is supporting
and actually limiting how much pressure--
- Well, you can IT band, too, if you go further down.
Now, the IT band is a really thick band,
and you're not gonna stretch that per se,
but it does hit, it heats down.
Like it's glued down.
So this does help that,
and it really makes a big difference
when people are having trouble with it.
- There we go, Bob.
- The one I had trouble with, Brad, is the hip adductor.
I don't do this one, to be honest with you.
- You mean up here?
- The hip adductor.
- Oh, the A D -ductor.
- Yeah, I actually use the massage gun on it.
- Yeah. I,
I don't even know how you,
you can try to...
- You can try to, yeah.
- This is about the best you can do it.
You cannot get a lot of pressure,
but it does work on it.
So use your, try it out and see how you respond to it.
- Right.
- I'm with Bob, though.
I don't use it for that.
- That's pretty much it, Brad, right there. But--
- Wait, I thought there was one more, Bob.
- Well, the IT band, which we did already.
- What about out my glutes?
- Oh, yeah, you didn't do your glutes, did ya?
- Yeah. So I'm gonna work that glute max,
and you get in that piriformis.
And I do like this, and to get around the SI joint.
It's fun. This is really one of those things
that you enjoy doing, 'cause it feels good.
- The foam roller's nice because it's fast,
and so at times, you can get both sides at the same time.
Yep.
- The massage gun works better.
I-- - Less effort.
- Yeah, less effort, but it takes longer,
because you're hittin' a smaller spot.
- But it does get deeper. - Yeah.
- Especially if you're working that glute max,
and on this area.
- Yeah. If you want to get to hip adductors,
this is a great way to do it.
Mine are always sore.
They're right now.
- Yeah. Bob, you gotta be careful.
You're getting too active at home.
I can tell you that.
You know, even these smaller ones, I've had people,
I got one guy, he had a stroke, actually,
and hip replacement.
He's doing really well, and he likes this one
'cause he can-- - Right. Grab onto it.
- And it still gets pretty darn deep.
- Sure.
- I just wanted to,
the SI joint is really good for me there.
- SI problems.
So, thanks for watchin'. - Are we done?
- Yeah, that's it! Oh, good!
(upbeat electric music playing)