- All right, we are going to talk about these devices,
the six-inch foam roller.
We're gonna get down to brass tacks,
as my mother always says.
We're gonna get down some research
'cause we've used these
and we talk about them increasing circulation
and help our bodies.
But do they really do it?
And we've got some nice research supporting it-
- Let's find it out.
- right to the numbers.
♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- All right, so we'll talk a little bit about the research
and get into that, the technique.
Uh, the research was done,
and they did the technique for 45 seconds
in the area from the knee, basically, to the hip.
Waited - IT band.
- Yep.
On the IT band area.
Waited 20 seconds, rest 45 seconds, again.
And we'll demonstrate this in a little bit
on how to do it.
And then 20 seconds
and then a third time and- - For a total of
three minutes.
- Exactly right.
That's how the title got its name.
And if you wanna look at the research,
go below the video.
We've got the exact title.
It's uh, if you wanna look it up for some people
will want to I'm sure. - Right.
- To see if everything is up to their standards.
- Yeah.
- So anyways, they took Doppler ultrasound readings
of circulation in that area
prior to the test and then afterwards.
And they found, on average, over all,
the re- all the subjects - Right after.
- Yep. - And.
- 74% increase in blood flow.
And then they waited 30 minutes,
and then it went to, what was it?
53%. - Right.
- It's double. - Yeah.
So after 30 minutes, after the treatment,
continued circulation is much better
than I anticipated, actually. - Yeah.
- So let's get to how to do it by yourself.
A foam roller, if you don't have one already.
- What density?
- Density is kind of a personal thing.
- Soft or hard.
- Yes. - Part of your choice.
- This, this one's a medium one.
This one's a soft one. - Really soft.
- The hard ones are typically black in color
- Right. - because they have
carbon into it and we don't want to get into
how they're built.
But, uh, anyways, hold on
and we're gonna show you the exact techniques.
Okay, the demonstration.
Here we go.
Take your six inch roller
and, uh, in the research,
they did the IT band area, a little bit anterior
into um, thigh muscle, the quadricep
and slowly back and forth.
Now I'm, I'm using this hand
and this leg to adjust the intensity.
If it's real painful, you just simply
take the weight off through your arm and your leg
and you go back and forth.
You're gonna time it for 45 seconds.
You don't have to time it if you don't want to.
That's just what the study did.
- Yeah, that's right. - Yep.
Now, if you wanna work more areas
and you wanna get complete circulation of the legs,
I would start on the calf muscle.
And you can do both at once.
Again, that 45 seconds using that
for a basis to start with in the break.
If it's not aggressive enough
and you want get in there, - So Brad,
what's this on your socks?
- Those are my cool socks.
I'm glad you noticed that, Bob.
I'm sure there would be a lot of comments on these babies.
Look at that, baby.
I don't even know where I got 'em.
- Looks like Spider-man.
- Oh yeah, they're cool.
But you can double up, like this
and that will be much more aggressive.
Takes a little more time.
'Cause you gotta do both legs.
That's really an individual thing.
But I would start distal, in other words,
below the knee.
Get their circulation there going and then work up
to the hamstrings. - Hamstrings.
- Yep.
And work that area.
- I think you'd do one or two.
- Exactly right, Bob.
- And I like to do one at a time on my hamstrings
'cause it just feels good.
It gets those muscles relaxed.
It gets the knots out a little bit.
- All the way up to the sit bone?
- Yeah. - Right?
- Yep.
And if you wanna work the glutes, oh boy.
I really enjoy the glute area because it really, I have
- You would. - Yeah. (laughs)
Well, Bob, I've got SI issues and it really works good
on my SI. - Okay, I understand.
I'm just, I'm just talking. - Yes.
Make sure you get the abductor as well.
And then you might as well roll over
and get the anterior fibers of the abductor.
And, obviously, we need to get the quadriceps.
Large muscle group, a lot of blood in there.
We want to get that going as well.
And you can do it this way.
You can turn to the side.
So, unfortunately now, I do feel a little bad about this
but not too much.
The title says three minutes
but if you wanna do your whole leg,
it's gonna take, - Take a while.
- More than three minutes. - Yeah.
But, uh, I explained - Three, three minutes
per muscle.
- Yeah, per, per, per group.
So people are gonna say that's a little misleading
but I'm sorry that it was three minutes in the study.
- Liar. - Yeah.
- So you know, you gotta work
for a little bit of everything,
so don't be so lazy. (Bob laughs)
- I'm just kidding. (laughs)
I work myself into a hole.
All right, good night
and have a good time. - Bye.
(upbeat music)