- Okay, before we start the video,
the Bob and Brad team would like to
thank all of you out there
who contribute to the GoFundMe page
for Liz and her cancer diagnosis.
So, we want to flip this, Brad.
- Right.
Liz is our camera person...
- Liz is our camera person.
You can't hear Brad because he doesn't have a mic.
So, come on out Liz!
Come out.
Come on out, Alex.
(Liz laughs)
- It's all you.
All right, you want to say anything?
- So yeah, we just wanted to say thank you
for all the messages and the support on the GoFundMe page,
everybody that's reached out to us.
We're just overwhelmed with,
(laughs) everything, and yeah. - Blown away by the outreach.
- We can't say thank you enough, really.
- It really is a good world out there.
So, thank you again.
- Yup, thank you.
- Alright, group hug!
(Liz laughing)
(Bob exclaiming)
(bouncy effect)
- 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.
- You're gonna stand, I'm gonna stand.
By the way, we're gonna talk about the top three
gluteus medius exercises, beginner to advanced.
- I just stood, Bob, so that we could show
the gluteus medius is right there.
- That's right, it's on the sides, not the back.
It's on the sides.
- That's exactly right.
- It's an important muscle for stability.
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cause we're always giving something away.
Brad, what are we giving away?
- [Brad] Oh, the Renpho Air Purifier.
- [Bob] Yeah, we're giving away two of these.
These actually, my daughter,
who has allergies, loves this thing.
She thinks it does a great job.
- Yeah, and they run nicer, quiet,
and they got a real nice filtration system
as you can imagine.
- You know what they're also good for?
Air pollution.
Seriously, if you like live in a city
and you got it coming in through your window,
this knocks that down, too.
So, you could all just go to Facebook.
It'll be there, pinned to the top of the page.
Want a short version of Bob and Brad?
60 second version.
Go to Instagram and Twitter.
- For those of you who are not patient.
- That's right, okay.
Brad, go to work.
- [Brad] Okay Bob.
Glut medius.
That muscle right on the side, right here.
My wife is always concerned about her glut medius.
- Is she really?
- Yeah, she thinks that that's gonna make her...
- More shapely.
- Right, exactly!
There's some truth to that.
As a therapist, we're thinking about stability.
- Stability and function.
- Right, it makes you walk.
If you happen to have, or see someone,
that walks and they have that Trendelenburg,
we call it, where, the waddle side to side.
That may be from a weak gluteus medius.
Also, if you're active in sports
and you're doing a lot of lateral motion, right to left,
then you really want to have a glut medius strength
that's beyond none.
- I think it's even working along
with the glut maximus, it's gonna help your back.
I mean you really want those kicking in
because you don't want your back kicking in as much,
or your hamstrings kicking in,
as much as your butt muscles are.
- Right, this is a compensation thing.
One way or another, people are waiting for the exercises.
So, I'm gonna start out with a basic one.
- So, he's gonna go beginner to advanced, by the way.
He's gonna show the beginner ones
and then he's gonna show us some of the advanced ones here.
- Yep, so, there's three total,
but each one has a little bit of variation,
depending on what level you're at.
Basically, here, we're gonna lay down on your side.
Keep everything in line.
And your toes should be pointed forward or slightly down,
I tell my patients.
Definitely not like this.
Get that leg like this.
Keep your body straight, and up and down like this.
And you bring it up as high
as your comfortably can, and down.
And I don't like to rest between.
You know, if you're really weak, you may need to.
But typically, if you do 10 to 15 of these, that's good.
If it gets too easy, then you can go to the next phase.
Can you grab me that loop band, Bob?
- [Bob] I sure can.
- And make sure you roll over and do both sides.
- [Bob] Yep.
- Otherwise, you walk in circles.
That used to be a joke.
Remember that? - That's right, yeah.
We used to think that
it was funny. - Nobody laughs
anymore at that joke.
Anyways, so, these loop bands work well.
You can use an ankle weight.
- [Bob] Now, you can put it above the knee, right Brad?
If you don't want to torque on the knee.
- Right, yeah, if you can bring it up to here.
And this little one, I'm not too concerned.
I got healthy knees.
But if there's a knee issue,
you can certainly go above the knee,
and that's a good point.
And that makes quite a difference.
- [Bob] It's gonna add to the resistance, obviously.
- A common mistake is people bring their legs up this way.
If you can look down and see your knees,
and what not, that's too far.
You gotta get them back here so,
you can't see them. - You're in alignment.
- Now, we're gonna go to the more advanced stages.
And this is one, Bob, you do.
And I just tried it, and it is a nice one.
So, we're gonna go like this.
And you're gonna go up and down like this,
which works your left glut med.
And at the same time, I'm gonna go up like this.
So, you get both sides done at the same time.
And you can tell by my voice, I'm working hard,
and I can feel the burn on both sides.
Oh Bob, that's a...
- [Bob] That's a workout.
- Wow.
Yeah, it's nice.
Oh, what do I got my glasses on for?
Bob, can you take those?
- [Bob] But I actually do.
I start out with the beginner one,
and then I'll do that one.
- Now, we're gonna go,
if you don't want to get down on the ground,
and these are, that'll help your balance too,
is that we're gonna do some standing ones.
- You ready?
- You bet! Throw the booyah stick here.
(Brad exhaling)
Alright, enough of that.
So, standing tall,
you can use, you know,
hold onto a cupboard, a chair,
anything that's solid, the stick.
The booyah stick is nice.
Good posture.
And we're just gonna go out like this.
Toe pointed straight forward, and bring it out.
This is what we want to avoid.
None of this.
And 10 to 15 on a leg.
And that works all well.
Again, you can...
- Next step-up again.
Again, going beginner standing up,
and then, you're gonna make it a little more difficult.
- Yeah, get the loop.
You can put it at your knee or at the ankle.
And boy, does that make a difference there.
Oh yeah.
Good posture.
And if I'm looking at it from this angle,
you know, this is what we want to avoid.
That kind of thing.
Get it up, nice and tall.
Shoulders back.
Be strong. - Always posture.
Posture, posture, posture.
- Posture, posture, posture.
And if you do happen to like to use bands...
- Yeah, if you have some of the bands available already,
if you have one of the band sets that come with the handles.
- And often times they come
with a Velcro strap. - Or the cuff too.
- Around the ankle.
And this is kinda nice.
You can find some place to hook it up easily.
You can do this wall anchor that we do have and we sell.
They work really nice for this exercise.
This is one my wife likes.
- [Bob] Does she really?
- Yep, because she can work,
you know, her hip, her gluteus medius like this.
And you're getting some on this side too.
But she'll do the maximus as well.
And so there's a lot of...
- [Bob] You can flip right around.
- Exactly.
But that is really nice.
And then for balance, simply go like this.
And you can see, I'm starting to be challenged already.
Particularly, I'm on a soft surface.
On the mat which works the balance.
Just a little bonus for ya.
- [Bob] Especially to add a resistance.
- Exactly.
Now this next one, I really like.
This is a good number three.
Pop, let's get this out of the way, Bob.
- Alright, I'll get it, Brad.
- Oh, thank you.
Take your bands with some handles like this.
Now, I've got two bands on here.
I'm gonna start out with one because
that's where you're gonna want to start out.
And you stand on it.
Okay?
And you simply side-step with that band on.
And you can make it a little harder by pulling up more.
Or you can make it harder by taking bigger steps
and then get down in that athletic stance.
'Cause if you're doing this, there's a good chance
you're advanced and you're maybe in an activity
that requires lateral motion.
And this is one that looks not so hard,
but when you do it...
- [Bob] It's hard.
- Now, if you do want more resistance,
you can change the color of the band
to a darker color, typically.
Or, like I'm doing here, just add another band.
So, I doubled it.
Two reds.
And this really works them good.
You can do a little faster,
but you're gonna wear out pretty quick.
It's really nice.
And stability.
My heart rate is getting up, Bob.
- [Bob] You're really getting...
again, we're getting to kind of the
athletic level now with that.
And a lot of these band kits come with like
five different bands and the handles.
So, it's not unusual to be able to.
Most kids are like that, so they're gonna...
- This is a Bodylastic band kit which we really like.
- Yeah, we really like it 'cause the handles are really nice
and the bands are anti-snap.
- The rings, they're just a top quality product.
So, I would highly recommend that for this kind of activity.
So, there you go, Bob.
My hips are feeling strong!
Lateral motion, look at this (exhales).
- You make me happy, Brad.
By the way, we can fix just about anything!
- Oh yes, except for...
- A broken heart.
- There you go!
- But we're working on it, day and night.
I worked on it last night.
Did you work on it last night?
- No, no, I was tired.
- Oh, thanks a lot.
Now, I just lied to them. - Well, I talked to my wife
a little bit about it but...
- Alright, okay.
Thanks.
(bouncy effect)