♪ Bob and Brad, ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
(clapping)
- You calm now?
- Yeah.
- Hi, folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Brad has gotten me all fired up
before we were talking about something else
- [Brad] Yeah. - But anyway.
- We don't want to go off on that story.
- That's right.
Today we're talking about three stretches
to help you, I'm sorry.
Three stretches to reduce hip pain.
- There you go.
- And Brad, you came up with this,
but I agree with you 150 percent.
That's uh, able.
- Right. - Or allowed.
- They say it in sports all the time.
- That's right. They give 150 percent.
- [Brad] Yeah.
- By the way, by the way, if you're new to our channel,
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Right, Brad?
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- [Bob] I couldn't... - 15 pound blanket.
- [Bob] I couldn't say it any better myself.
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- [Brad] Okay. - So, Brad.
- [Brad] Hip pain. - Take it away.
One thing you want to check if you're having hip pain
is check your range of motion.
So many times, a joint that is painful is painful
because the range of motion has been limited
for one reason or another, and if you can regain
that range of motion, the pain oftentimes drops.
- [Bob] Absolutely. - So,
- It's a, it's such a simple fix,
- Right.
- why not try it?
- Ex, exactly. You can do it at home.
And first of all, we're gonna show you how to test for it.
You know, check your range of motion.
- Yes. You can see whether or not you actually are tight on
- [Brad] Right, right. - one side versus the other.
- And then we're going to show you three stretches how to,
or actually more than three options to correct it. So,
- By the way, it's possible though,
that you could be tight on both sides too.
- Well,
- You may want to try the stretch even if,
you know, they're equal.
- [Brad] Right. - [Bob] Cause.
- [Brad] Now that's a good point. That's a good point.
- Yeah so.
But, ah, one way or another we don't know that for sure.
So this is a pretty good way to get started.
So this is where the people are saying, "Quit babbling."
Let's get on with it. - [Bob] Alright. Let's go!
- Sorry about that, ya know.
At least we're, we're trying.
- [Bob] Yeah we're trying. - We're working on it.
- Working on a little self uh correction or whatever.
Okay. So, if you wanna look at range of motion hip flexion.
In other words, knee comin' up to your chest.
One way, is a nice way to do it, is lay down on the floor.
You could do this in your bed, actually.
And you're gonna check, right knee.
You can do right or left knee first.
But you're gonna bring your knee up towards your chest.
You can grab here and pull and
see how far it comes up.
Now if it comes way up to here
then that's a guarantee that's normal.
- [Bob] Right.
- But if it comes up to here and it's tight
or it hurts about right to there
and then you check the other one.
And boy, that one comes way up to here.
This one only comes to here,
obviously have a loss of range of motion.
You know, unless you've had a hip injury or,
if you've had a total hip replacement, uh, we're gonna ask
- [Bob] You can't be doing any of these.
- Right. Those, then you're gonna see your therapist.
Be safe with that.
- [Bob] You know, the point too, Brad,
that can be made is that a lot of times,
not only visually do you sometimes see one go further.
You're gonna feel for one being tighter.
- Right, right.
- You know, sometimes, like,
this one will go up right about like there
and this one goes right about there,
but this feels tighter too.
- [Brad] Yup, yup.
- So, - Exactly.
- you get a sense of that also.
- Yep, yep. That's a good point.
Um, the next one is hip extension,
or, in other words, the other direction.
In this you do need to be up on a bed.
And you can do it off to the side of the bed
- [Bob] Don't fall off the bed!
- Right. So I ask my patients.
I say bring your hips to the edge of the bed
but not your shoulders.
- [Bob] Right. Keep your shoulders on.
- So you're kinda at an angle here and uh,
I like to keep this knee up
and you can actually hold it here.
I like to keep it here for stability.
And then just let this one drop down
and see how, you can see the lines on my,
I hope you can see them.
- [Bob] So, he's looking at extension.
How much is the leg extending downward.
- Right. If you drop it down and it's here. Um.
You might not know that if you're not a therapist,
- [Bob] Right.
- But, you know. Again, turn over and check the other one.
Here my knee is above it.
The other one my drop down to here.
- [Bob] And like, if you grab this one
and pull it towards you.
- Yep.
- [Bob] Sometimes that pulls this one up a little bit
and that shows, again, how tight the hip is.
- Right. Exactly.
So take your time with it.
You may have someone help you out and be watching
to see, cause it's hard to see on your own body.
Unless you've got a mirror on the wall
or something of that nature.
So that's extension.
Now the other direction
is going to be, uh,
figure four stretch.
- Sure.
- Oh, I can do it here. I'm sorry.
- [Bob] You can do it here.
You can also do it in a chair.
- Yep.
- [Bob] I'll, I'll show it on a chair.
- So, you'll start. I call this the hooklying position.
You'll start here,
and you're better again or on the carpeted floor.
I'm gonna check my right leg first, my right hip first.
Take my right ankle.
Put it on my left knee, like this.
And the way you'll know it's tight is
if I can bring my knee this direction,
I can go that far, or you know,
some people have a hard time even getting it up to here.
- [Bob] Exactly. Even trouble getting it into position.
- Yeah. Okay, I'm gonna mention it one more time,
if you've had a hip replacement, don't do any of these.
- [Bob] Yeah, don't do any of these.
(laughs)
- Okay, and then you'll check the other side.
So if this side I can bring my knee to here,
and this side I have a hard time getting it up
or it's there. This side's tighter.
I'm gonna have to work on that.
- [Bob] Right.
- Bob, do you wanna show them on the chair?
- [Bob] Yeah.
- And you can do this position?
- And you can do this on a regular chair.
So, um. This is an easy one to see too,
quite often, cause it's the same thing.
Sometimes people have trouble
even getting their leg up there.
- Sure.
- But you can go up like this
and you can see how high the knee is.
How far it goes down.
- Yup.
- And then I'm gonna do it on the other side and yeah,
if you you're up like this, you're obviously tight.
I'd say I'm pretty close.
I'm a little tighter on this one.
- Yeah, I, I am a little tighter
on one side than the other too.
Um, and I really like this stretch.
- Yeah.
- I do it every morning when I put my socks on
in a seated position.
- Oh do you? - Yeah. It, it's quick.
It's easy to do it,
and I'm there already anyways putting my sock on.
- I do that stretch every morning too.
I do it up on a rail but,
- [Brad] Oh!
- It works, works real well.
- See, everyone's got their own thing.
- Yeah, their own thing.
Okay, you're gonna show the stretches, Brad?
- Sure. And it's kinda nice.
The stretches are the same as the tests.
- Right.
- So, it's uh. We're gonna go through them pretty quick.
- [Bob] Very easy to do.
- There's a couple of little things,
little hints that we know.
If this is a tight hip,
I'm gonna go like this.
Pull here, and I can stretch.
Now, if you can end up getting a stretch here
and it's like, oh it stretched pretty easy.
Make sure you finish it off and
take the other leg and flatten it out
and that'll make a little bit more of a stretch there.
And if you're having a hard time reaching around your knee,
which some people do.
It's not uncommon.
You can take a towel roll or a belt
and you either can put it around the outside of your knee
so you can hold onto here to do the stretch,
or underneath the knee here.
Now, when you do these stretches,
you can do the stretch on,
and this is for all of them throughout the video.
Pressure on, pressure off.
At about that cadence, ten repetitions,
or if you want to hold it, and just relax.
Think about your breathing,
whether you're doing the pressure on, off, or the hold.
And really relax. Breathe deep. Exhale.
And when you exhale, it's a good time
to put a little more pressure on it.
And then you can do that 15, up to 30 seconds.
And do that two, maybe three times,
if you, if you'd like to.
It depends on when you're started.
So that's the flexion one.
The extension one.
Now there's a couple of ways to do this.
You could just use gravity.
Go off the edge of the table, like we did before, and
- [Bob] Remember again, shoulders stay on the bed.
- Yeah. My right shoulder is not even close to being off.
You don't want to tumble off the bed
and holler at Bob and Brad.
- [Bob] Right.
- And I, right now I'm just gonna let gravity
hold it down now.
My hip this way is, is fairly stretched.
So, I'm touching the floor.
Uh, but if you had a tight hip it may be up here.
And then, really think about your breathing
and let these muscles, cause sometimes people tighten up
and they don't let it relax.
And once you learn to relax it, it'll just slowly go down.
- [Bob] If you do want to add a little more stretch,
you feel like it, you can pull that one
- Yep.
- And that'll put a little more stretch on your
- There ya go.
And you'll feel that.
- [Bob] Oh yeah, you'll feel that.
- Yeah, once you work with these a little bit
you get to learn your body real well.
- [Bob] And I'll show just real quick, Brad,
how to, you can stretch
your hip flexor also kneeling.
- Sure. You bet.
- So you, you can just,
I, I normally put down a pillow.
I won't now because I have a mat here.
- Right.
- But um, I'm going to stretch this one right here.
I'm gonna keep in good posture.
I'm just gonna lean forward like this,
and that really starts pulling on that,
that hip flexor now.
- Yep. Right.
- So same thing. You can do pressure on, pressure off,
or you can just go ahead and just
relax right into it is what I am going to do.
- Show them the wrong posture, although, I,
we did have some information where they did say,
they actually advocated this for hip surgery.
- Yeah. I don't think it's terrible but it, I,
to me, ah. This is much better.
- Yeah, yeah.
- And this is the stretch that I want to be wanting to do.
- You may start out forward
then work your way to up tall.
- Sure.
- Um, and then the figure four one.
- Sure.
- Simply do this, now
when I have patients do it,
I'll have them here and I'll say push on that knee
and back and forth.
Again, either pressure on, pressure off ten times or
just sustain it for 15 to 30 seconds.
Thinking about your breathing.
You're relaxing,
and just, you know, allow the muscle to stretch.
If you're really,
if you go, you know
if you've been doing this for awhile and
you wanna get even more,
I'll have them take this knee, and pull it up this way.
And that's more aggressive.
That's pretty much, you would say the advanced,
you know, I would say that's for more of the athlete
or someone who's really flexible,
uh, to do that. Um.
- [Bob] Yeah, and you can also do it in the chair.
- Sure. Yeah.
- And what you can do is put, just like Brad says, he
I think that's how you do it in the morning,
or you said, right?
- Yeah! That's what I said.
You have a good memory, Bob.
- Yeah, so you just go ahead and, press down here and
(laughs) what's nice about this one.
You can actually do this throughout the day even.
Like you, when you're in your chair.
- Yeah.
- You know, and you get done with some work,
you can go ahead and just
finish up by
- Yup.
- giving yourself a little stretch.
Especially if you have one, the tight side.
- Right.
I probably should have mentioned this at the beginning
or halfway through the video, but
when you do these stretches
and you relax and you're breathing.
If the stretches produce any sharp pain,
you're going too much.
Too aggressive. - Right.
- Too much, too soon.
They should feel a little pain,
a stretch pain,
but if it gets into that sharp pain,
or like a knife is digging in.
Red flag. Stop and don't.
Do not go so hard.
You may not need to stretch and
you may need some other treatment as a matter of fact.
- Well, and it's also possible
that it's just that tight, Brad.
That, you know, and that you need to ease into it
- [Brad] Yeah. - over a period of time
- [Brad] Yep. Yep.
- and not try to do it all in one day.
- It may take a couple of weeks to get through some of this.
- Oh absolutely. It may take months even to some of this.
- [Brad] Sure.
- You know, to really get stretched out.
- Something that's really contracted.
- [Bob] So, so.
- Depending on the history, but um, Bob, that was
- [Bob] All right - outstanding video.
- I'm hip, I'm hip, I'm hip baby. I'm hip to it.
- Yep, yep. Let's uh, and who,
we've got ten minutes and uh wait, less than 12 minutes.
We're doing better all the time.
- [Bob] Alright.
- Thank you. - Thanks for watching.
(short vibrant tone)