- All right, Brad,
today, we're gonna show the good folks out there
the best exercises they can do in bed
for hip and knee arthritis.
- Excellent, Bob.
So, you're saying right out of bed in the morning,
they should be done? - Right.
- Not out of bed, in bed.
- In bed, right.
And then maybe later out in the day,
just in case it's nap time.
- That's right. (chuckles)
- Just saying.
♪ Bob and Brad ♪
♪ The two most famous physical therapist on the internet ♪
- All right, Brad, many people out there don't know
that your knees have a natural lubricant
that's like oil.
- WD-40, perhaps.
- Right? What is it called?
Synovial fluid. - Synovial fluid, exactly.
Our body produces it, and it helps lubricate
and supply nutrients to the joints, so it stays healthy.
- Very good.
You anatomy is excellent. - Did my homework, yes.
- So, the thing is about these fluids, synovial fluid,
if you're not moving at night,
which most people aren't, (Brad laughs)
it begins to thicken like molasses.
- Oh, the viscosity goes up. - Up.
And that makes joints feel stiff,
and it also causes 'em to make 'em creak.
- Well, yeah, it's just like your car in a cold winter day.
The oil is stiff- - It doesn't wanna start.
- and it's hard to turn it over in the morning.
(images whooshes)
- All right, the second thing, Brad,
is the hip and knee stop making additional synovial fluid
once they're not moving.
So, movement generates the production of more fluid.
- Sure.
- And when you're, again, sleeping,
unless you have restless leg syndrome,
or something like that, you're not moving.
- Right, so we don't have the stimulation.
The body starts to shut down a little bit, slow down,
and there you go.
- That's why exercise is good.
And it's good to warm up, and the exercise will warm up
the knee and hip and ankle joint,
and it'll break down the synovial fluid that's thickened,
and it'll produce more synovial fluid.
- It's like a revolving healthy door thing where-
- Right, a positive reinforcement.
- Yeah, whatever, you guys know what we're talking about.
Okay, first, we're gonna show you a product
that works really well in bed.
Then we're gonna also show you some exercise
that you don't need the product.
But this product is called
the FitGLIDE. - FitGLIDE.
- And it's for both legs.
It works really well in bed.
- [Bob] And it's really lightweight.
- It is, it's about five pounds.
And you put your feet on it.
You don't have to have your shoes on.
You can do it without shoes.
Bob, are you ready for this?
- I'm good.
- Yep, you're good. - Okay.
- Now, you will have to adjust it. Hold on, Bob.
I'm gonna move it out right there,
make a little better for you.
There you go.
And what it does is it allows smooth, easy motion
while in bed.
So, the knees and the hips
are really gettin' the primary motion there.
- It's like you have a bike in bed.
- Yeah, exactly. Oops, whoop.
There you go. Good.
If you had your shoes off,
you'd probably be able to feel that, where you're at.
So, you probably do this
to start out with for a minute or two,
but you can go as long as you feel comfortable.
- Right.
It'll warm things up, and it'll break down that fluid.
- Right.
It gets you ready for weight bearing and walking around.
- Right.
(image whooshes) By the way, Brad,
we should mention the FitGLIDE is this week's giveaway.
- Oh. - If you go to bobandbrad.com-
- Our website. - go to the giveaway section,
and you can sign up for a free one.
- There you go. Ship it right to your house.
- Right.
So, if you don't have the FitGLIDE,
we're gonna show you three exercises to do
to warm up the knees and hips.
- Right.
- We'll start off with the windshield wipers, Brad.
- The old windshield wipers. You can't go wrong with that.
It's real nice.
It works the hips and even a little bit of the low back.
- You bring your feet together, your knees together,
and you just clean. the windshields.
- Yep.
Make sure that your shoulders stay stationary.
- Not quite like this.
- Right.
And you can see the hips are rotating slightly,
so the low back gets some range of motion.
And that's primary thing, and the hips.
But the knees are not getting range at this point.
- Now, this next one you could do, if you're strong enough,
you could go ahead just lift it up like this
and you get a hip and knee flexion.
- [Brad] There you go.
- But if you're not strong enough, go ahead, take a belt.
- Yes.
- Or a rolled sheet and just go like...
Help yourself.
- Yeah, you know, I've worked with a lot of patients
for whatever reason,
they're elderly or have hip issues,
that they need a little assistance,
and it works out well.
You're getting some nice knee range of motion
as well as hip here,
so it's a double benefit exercise.
- Again, that motor oil's
warming up. - Yeah, you're starting
to get it loosened up.
- Right. Okay, last one.
Sit up on the edge of the bed,
and you're just gonna bend and straighten the knees.
- And for repetitions for these last two,
10 is a good number.
If you wanna do more, that's fine,
but shoot for at least 10.
- [Bob] This is a great one to do at your desk too, Brad.
- [Brad] Yep, exactly.
Especially if you've been sitting for a while,
and it's time to get up and go for a walk.
- [Bob] Or you wanna kick your neighbor.
- [Brad] Yeah, well, Bob, we all-
- Violence, we don't condone it.
- Yeah, right, whatever, you guys.
(Bob chuckles)
All, right, Brad and I- - Why, Bob? Why?
- can fix about anything-
- except for-
- a broken heart.
- That's right.
- Well, Brad, would he get to work on it?
- Yeah, I worked on it last night for a while,
but I fell asleep.
(Bob chuckles)
Take care.
(bright music)