♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Yeah, we gotta take a pause once in a while.
Today we're gonna talk about
the best hip stretches for pain-free activity.
This is great for 50 and older people.
Most of these are fairly simple to do, or...
- Bob, Bob there's no need to tie yourself into a pretzel
to stretch out your hips.
- Sure.
- This is gonna be good for,
I really think for the majority of our viewers.
92%. - Absolutely, great.
Well, one thing, Brad,
just be careful if you have rheumatoid arthritis,
or if you have really loose joints.
- Or a hip replacement.
- Right, then you should, you know, just watch...
- Yeah, always use your common sense.
- That's right.
- By the way, if you're new to our channel
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We provide videos on how to stay healthy,
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Also go to bobandbrad.com,
go to the giveaway section.
This week we're giving away some PRO-PODS.
Now these are really handy for mobilization of your hip,
and you'll have to check it out.
- Well, there's a number of things...
- Number of things you can do you can really
- Work your muscles up, good for your feet.
The bottom of your feet.
- Yeah, you can do balance.
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and Brad what don't we have now?
- What?
- A podcast. - A podcast.
That's right.
I was trying to think of how good we are at advertising
and talking about these giveaway programs.
- All right.
- Anyways,
- Let's start, Brad.
- Yeah, okay.
Hips. So I've got some new hip stretches,
stretches that I've done personally
for the first time in the
last couple of weeks. - Sure.
- And you're familiar with them too, because
- Yes. - Because we got them
from a guy who is really into it,
you know, professionally.
- Yeah.
- This, where's my book?
Right here.
"The Supple Leopard."
- "The Supple Leopard" by Dr. Kelly Starrett.
Chalk full of, I'll tell ya,
I've been reading this for
a couple of weeks and I'm only partly through it
because there's so much information.
Really good if you're in the athletic field,
or lifting weights, or
but even for the elderly.
- Right, 50 and over, I think this is great
because I'm over 50 and I stared doing this one,
and it's like, it really is not hard to do it.
It really gets my hips in the areas I have not felt before.
So you simply, and I like it cause
it was laying down,
- Yeah.
- You know and you can relax,
- Lying down.
- Lying down. I'm sorry.
- You've been on vacation, Brad.
- I'm out of the sink.
So just go like this.
I call it like a horizontal squat.
You're in a position like in a seated position,
and then bring your feet out a little bit.
And you'll feel the stretch in the hips to start with.
And then what I do is I just basically
push my knees apart here,
and I'll do it in my elbows.
It's a little easier.
And then just position yourself,
- Try to go closer, right.
- a little closer and a little wider,
and everyone's hips are going to be a little different,
and just hold it 15 to 30 seconds.
And I've got a really nice stretch going right now.
- Brad's going to breathe, relax.
And also
as Dr. Starrett says,
you're not going into the pain cave.
If this,
stay away from the pain.
It should be,
I don't want to say comfortable,
but it should be tolerable.
- And right now, yeah it's just feeling better.
The longer I'm here, the more relaxed it feels.
- Yeah, if he says it feels funky,
Don't be doing it. - Right.
- If it doesn't, it is funky.
If something doesn't feel right, so.
- I'm a happy person right now.
- I like to stretch.
I, it's funny,
you and I must have the same brain Brad
because I ah,
- Well don't go there.
I don't even wanna, you know.
- Yesterday, I did the exact same stretch yesterday
- Oh really? - For the first time.
- Oh, the first time?
- Yeah.
- Excellent.
- All right. Next up, Brad.
- This one is one of my favorite ones
for many years now.
Is get a,
this would not be the best stool.
I do it on a solid stool
- Right. - Or a solid bench.
- Yeah, you don't want one that rotates.
- Right.
And what we're going to do is go,
and the height is going to be different for everyone.
You know, you may need to start on a chair.
That's just floor.
I actually like a little bit higher than this one,
but I've been doing this for a long time,
and I just stretch like this.
And you can see the hip is flexing to a maximum range.
So it should again, feel good again,
- And you can do pressure on. - Yep.
- Pressure off. You don't have to,
You don't have to do a hold stretch.
- You know, if you want to, I've been
reading about that Bob.
This book I just read talked about sustained stretches
being better than contract, then holds.
- Oh, are they?
- But you know, I think you really got to do
what your body says.
- I'll tell you, it's controversial
because I've seen studies that said
that stretching does not help,
but then they find out stretching does help
people who did it.
It's like. It doesn't even make any sense.
- You gotta listen to your body.
- Yeah, listen to your body.
- Yeah. Okay.
Now let's go to the next one.
- What are we doing now, Brad?
- I can't remember. The kneeling one.
- Okay. - You get to show em this one.
- All right.
So, this is for the hip flexor stretch.
I like this one.
I do it every day.
You can put a pillow down.
If you're old, like me, see,
have it easy on your knees.
And I'm going to be stretching this hip flexor right here.
No, I'm sorry. I'm stretching this hip flexor.
- Yeah, do the other one so they can see.
The line on your, on your pant leg is really nice.
Yep to start off, I'm gonna keep my body nice
and straight back straight,
and I'm gonna lean forward like this.
And that really gives a good stretch to there.
And you can actually put your hand
on your pelvis and push forward even a little further.
- If you look at the line from the shoulder to the hip,
and then from the hip to the ankle, as a therapist,
that's the angle that we're looking to improve.
And I got to say, Bob, there are probably, aren't a lot
of 60 year old men who have that range of motion.
- It's one of the few motions I have.
And this is where, yeah.
So it really shows.
So if you do this and you don't get that far, don't worry.
- Yeah, don't worry.
You might only go this far.
And if you want to start putting a little more
stretch on it, you actually turn the foot out
a little further.
- This way.
- Yep.
- Gets that hip flexor.
- And you want to do both sides.
- Absolutely. Both sides.
Otherwise you start walking in circles.
That's a bad joke.
- Any, it's a dad joke.
All right.
- All right.
Now the next one.
Oh, this is one.
And this may not be for everyone.
If you feel comfortable, you know
you may need some balance for some of us older people.
You go down like this,
if you already have flexible knees
you can go full range on your knees and your hips.
And then I personally liked this one,
I just put my elbows in and I push my hips out,
and I can really get a nice stretch on those hip abductors
and work on that.
- Yeah that might be a tough one for some people.
- Yeah.
There's some people it's not going to be
because they don't feel comfortable in those positions.
So just skip it if it's not,
- Or the alternative you can do one leg at a time
- One leg, sure.
- And you can balance yourself on this side,
grab your ankle,
and then push your elbow like that.
- Here. Face straight towards them
so you can see that, that force what you're doing
right there.
There you go.
- You're doing one leg at a time and that
that's the one I've been doing.
That was the Kelley Starrett, too.
- People that, you know, if you're having tight hips,
you got to get them stretched out.
- Yeah.
- You got to prevent that replacement.
- Mobilized.
- And worse.
- Okay, Brad, now you got some ones to do here.
- Ones now we're going to,
those are the more maybe advanced, if you will,
- Yeah.
- These are all, these can be done in your bed, actually.
- Sure.
- Or on a carpeted floor, um
we'll show em on this just because it's easy to, to video.
But the first one is just the old grandfather stretch.
Hip, single knee's, single knee to the chest.
There's no weight bearing on this.
So this is a really good one
to start out with if these other ones were like, ah
those are too too much, too advanced.
This is a good way to start.
- Yep.
Wake up in the morning
and start pulling that leg towards ya.
- You know, I've tried that wake up in the morning,
I need to get around a little bit.
- Sure.
Laying in bed some people are going to find it good,
and if it doesn't feel,
- Some people it kind of wakes them up,
but other people...
- Yeah.
Now this is the one.
I've really been finding this one good.
Ever since I, I got a hip issue right now.
I think it's my piriformis or my low back,
but this windshield wiper exercise.
- Yeah. - is a nice way.
- For anyone getting things moving in the morning.
Cause all night long, it was still.
It was not moving, and joints don't like that.
- And look on my shoulders,
they're flat, - Yeah.
- Especially, you know, for 50 and over
I think you can hardly go wrong
with this and to keep those knees together.
- Brad and I have had thousands of patients do this one.
It's all know for back pain or hip pain.
It's just a great one to start.
- Exactly.
Now this next one,
I'm going to turn the bed this way a little bit
so you can see what I'm doing.
- Sure.
- This is like the clam shell.
You'll go like this.
And if you could clam shell,
bring your knees out like this.
If that gives you a good enough stretch, that may be all
you're going to do.
- Gravity itself probably.
- Yep. Just relax like this.
If like for myself,
this doesn't really feel like much,
so I'm going to advance it.
I'm going to go up like this,
and I'm going to take,
I'm going to use a stretch out strap.
You can use a belt or if you've got really long arms,
you could just grab round.
And then I go here.
I like the stretch out strap
cause I don't have to grab and pull.
I put my wrists in there and it's easy.
And now I'm just pulling my feet in towards me and my knee,
and my elbow is, ugh
here on my elbows.
You don't have to do that at home.
Let's just, - I hope he rolls off because
this would make a great outtake here.
- I don't know.
I'm getting a nice stretch,
and I can relax while I do this with the stretch out strap.
Ah,
Bob, this is a these are wonderful stretches for those hips.
- I can see. - I'm starting to feel like I
gotta go out and run a marathon now.
- All right.
Think you're at four Brad?
- Oh yeah.
Now you want to do it seated, or
- I'll do it seated.
- Yeah, this is a really nice one
because you can do in bed,
you can do it lying on the floor,
or in a chair.
- Got me?
So basically it's very easily.
You just put the opposite,
the ankle on the opposite knee right above it.
And you're just going to push down like this,
and you can do this throughout the today.
That's just nice.
Brad can show there lying in bed.
But this way you can really get a lot of torque
when you're sitting up like this.
I'm trying to keep my back fairly straight.
But, um you know
there's no reason not to do this one,
because you can do it you know,
whenever you're sitting in a chair.
- And you know you'll know if these are tight,
because if you have a hard time when you're sitting
to cross your leg over your knee
to put your socks or tie your shoe,
then this should be done more often.
- What you can do if you can't do it,
you can start off like that.
You can start by pushing on the floor,
and then work your way up to getting back onto the knee.
- And then when you're lying down,
you would start with your,
instead of the knee up and crossing,
you start with the knee down like this.
And then you work your way up like that as tolerated.
- You want to do the one Brad, the leg off?
- Sure. The hip flexor stretch.
- There's other ways to do it.
- And this is when you have to do it
on a bed or possibly a couch but
- Just watch your shoulders
they don't get too close to the edge.
- You know, we don't want people running off.
That's obviously a pretty serious problem.
So my shoulders are on.
I just scoot my butt over till my right cheek
because I'm stretching the right leg off slightly over,
and relax and let gravity do the stretch here.
If you want, you can grab this knee
and pull up and it helps a lot.
- You can see how tight the muscle is
cause he actually pulls up when he pulls that pelvis up.
See that, yeah.
- Everything's connected together.
- But he's got pretty good motion there.
- Yeah, it's, I'm doing all right, Bob.
I'm a,
I don't really don't know what to say Bob.
I'm just gonna finish.
- All right.
So Brad and I can fix just about anything.
- Except for
- a broken heart,
but we're working on it.
Poof.
- Oh yeah.
- Clear!
- If you're gonna use them.
I think they go like this.
- Oh yeah, they
- Oh yeah you gotta rub. - Go like that first.
- I don't think they use those anymore.
- I don't think they do either.
- I don't think they use that anymore.
- I don't think they use it.
They got that machine that talks to you,
- Yeah
- And then yeah. It's not like the old days where
boom!
- Yeah, everybody clear!
- Yeah. That's too bad.
- Okay - Anyways.
Good luck.