- Hi, 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.
- Brad.
So we just did a video
on best home exercises for someone
after they've had a total hip replacement.
- Right.
- Now, we're gonna advance those.
- Right.
- These are the top of the class.
Guys are getting better.
- Right.
In other words,
if you're still using a walker
and having a difficulty with balance,
you're not ready for this.
You're done with the walker.
You're using the cane confidently.
You're walking outside.
But you wanna get to the point
where you can walk on grass.
Maybe you wanna get to golfing,
something of that nature.
It's probably two to three months,
at least, after surgery,
before you're gonna attempt these.
- Right.
These are high end.
- Right.
- Yep. - Okay, first one.
Bob, why don't you lay down on your back?
All right.
Say that this is the right hip
is the one that was down.
So bring this knee up, Bob.
And foot's down,
so you're in this position.
Okay, so you're reasonably comfortable.
You can do these on your bed.
And lift that leg up.
But keep the leg straight.
And bring it up as high as you feel comfortable.
I've got somebody right now,
He's 58 years old
in this exact same position of his rehab.
And he goes way up,
he's got good, flexible legs.
But you may not go that high.
That's no problem.
- Don't do this right, Brad?
- Right, what's Bob doing?
You may not see it,
but he's pointing his toe
out to the side.
You wanna keep your toe up towards the ceiling.
- The same with this?
Don't go this way.
- Right, keep it right straight up and down.
And it's important to bring this leg up.
It's gonna help your back.
It's gonna give you more stability
and just do it.
You can do it without it.
And you'll see why.
10 to 15 of these is good.
If it feels good after 10 to 15,
and you want more,
you can do two sets.
In other words,
rest for a minute or so,
do another set of 10 or 15.
And then you can go up the three sets.
If you get past that,
it might be time to put a weight around your ankle,
but we're not gonna get into that.
Cause you'll probably be out golfing by then.
Okay, the second one is,
you're gonna lay on your side.
- I'm actually gonna switch hips now.
- Yep, yep.
- This is gonna be the hip replacement now.
- They just switched surgeries on me.
- Okay, so the hip that was just down is this.
This is your new hip on top,
the bottom leg,
you're gonna bend it a little bit like this.
Bend the knee,
so you get a little more stability.
Use a pillow.
Put a smile on your face.
There you go.
Okay.
Now, the knee
and the leg should be straight.
And this is kind of hard to see from this angle.
But if the hip drops back this way too far,
- Yeah.
- and then you start doing something like this,
halfway between what we call,
a straight leg raise
and hip abductions,
no good.
Get it over.
There we go.
So you're nice and straight.
Up and down this way.
Look, Bob, let me get back here.
Oh, big feet, Bob.
Okay, you're gonna go up
and don't let this happen.
Don't let your toe go up,
when you do the hip abduction.
Toes straight ahead.
Everything this way stays in line
and this is not an easy exercise to do.
- No, it's not.
- This is definitely advanced.
- Especially, when you have a long leg like me.
- Right.
- I'm fatiguing.
- He's fatiguing already.
I will actually help.
If there's a family member,
a friend that can kind of give just a finger tuck.
Bob's tired.
You're gonna feel it right up here.
- Yep.
- If you only can do five of 'em,
that's fine.
Rest a little bit.
It's nice to put a pillow in here.
Here, let me take that pillow, Bob.
- Sure.
- Just this makes it a little more comfortable.
- That'll help.
- When you're resting.
- Yep.
That definitely helps.
Gives a better starting point too.
- You may start out at maybe two sets of five
and work it up to one or two sets of 10.
When you could do three sets of 10 of these,
all right after another,
- Yeah, you're working
You're you're doing well.
This one is gonna eliminate this kind of walking,
that trendelenburg gait,
we call it.
- Thanks for getting me nice and sore, Brad.
- All right, next one is.
- The chair.
- Now we go into a chair.
- A lot of times people have problems getting off
of lower chairs,
because for one thing,
you're not allowed to bend forward very far
to stand up,
because your hip precaution.
So, Bob's gonna demonstrate.
- Often you start with arms.
- Right.
- Scoot to the edge.
- Yep. - And
like that.
- Right.
Not going too far forward like this.
- Right.
You don't want that new hip to pop out of the socket.
- Right.
And then when I get stronger,
I can start maybe using one hand.
- Right? Progress it up.
And if you do 10 of these in a row,
nice, good, slow control like this,
you're gonna feel it in those quads.
- The quads and maybe a little bit in your hip extensors.
- Yeah.
- And you can go like this.
- This is getting pretty advanced.
- And then the most difficult of all.
- Oh yeah.
Good. Keep going, Bob.
Let's see if we can get you.
- A genie.
Get me outta here.
- All right.
- Okay. - We got one more.
So just wait.
- All right.
I'll let you show this one.
- Okay.
This one, you're gonna start up against a wall.
We don't have an actual wall here,
but imagine we got a wall going here.
My right hip is the one that was replaced.
I'm gonna stand with good posture,
shoulders back.
Put my hands up on the wall.
And actually it's most important
that the opposite hand,
if it's my right hip,
my left arm is gonna go back this way.
And at the same time,
my right hip is going to extend like this.
You're gonna need the other hand,
probably, for balance,
unless you're really a good balance.
Strong, but most people after total hip
- He's doing this.
- will definitely need this.
Then you should do both sides, anyways.
Right arm and the left leg.
Even if it was the right hip.
And you're gonna do 10 on that side.
And if you're getting stronger,
you can do 15.
And if you're feeling really good,
you can do it without the wall
and reach up
and extend back.
Extend back.
Show, Bob.
Show 'em where they're gonna feel that, Bob.
- Well, you're gonna feel it here.
It's a good posture one, actually.
- Yeah, do it again.
Right across here.
- Yeah.
- That's why you wanna work both sides,
so you get all of the muscles in the back.
And like Bob said,
it is a good one for posture.
- And balance.
- And strength. - The whole thing.
It's a great deal.
- It's the whole package, baby.
- You bet.
Four advanced exercises.
You get through those
and you can do 'em well,
you're gonna be ready to go golf
and you're gonna be ready to go swimming.
Whatever your activities were.
If you're a younger person.
If not, that's okay.
- Yeah.
That's all right.
- What should they do?
- Don't leave me hanging here.
- Oh, you wanna subscribe?
- Yes, slap that subscribe button.
- Yeah, I was looking on that computer.
I couldn't find our subscribe button, Bob.
I don't know where it is sometimes.
- I give up on him.
I give up.
- I was serious about it,
I looked, I could not find.