♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Well, hi there folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- So today, we're gonna talk about how to kick higher.
These are gonna be advanced hip stretches.
- Right.
- And somebody stated, "I wish I knew this years ago."
He's a second degree black belt,
who could that possibly be, Brad?
- That's right, people would say,
well, they're out of their arena, but actually not.
I spent 17 years practicing martial arts
and I really wished I knew these hip stretches,
'cause my side kicks and round kicks
definitely would have been higher.
- Yeah, look at this guy.
(Bob and Brad laughing)
So what is this, Brad?
Do you want to talk about it, now?
- Yeah, this is actually a book I wrote
just coming outta college when I was active in karate,
and I made it for stretching, strengthening,
and injury prevention of common injuries
for anybody in karate,
particularly instructors, or beginners,
or anyone in between.
- It's actually a Kindle book.
- Yeah, it is a Kindle book, it's a great price,
and you're gonna learn a lot about my advice.
- Yeah, you can't beat the price.
- You're gonna get some good benefits
but this information is not in there.
We just learned this from Kelly Starrett.
- Right. Author of "Becoming The Supple Leopard."
- Right.
- Excellent book tool
- And a high kicker.
- Yeah.
By the way if you're new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit pain free
and we up load every day.
Also go to Bobandbrad.com.
(Brad laughing)
Go to the giveaways section
and we're always giving something away.
What it is, we don't know.
- Because this is a future vision
- This is a future video,
check it out, let us know put it in the comments.
You can also go to Facebook.
It'll be pinned to the top of the page.
- Yup.
- The contest, go to Twitter, Instagram
or TikTok if you want a 60 second version of our program
each day and what do we have now, Brad?
- Ah! We've got a podcast.
- Yup.
- I don't think this is gonna go on a podcast.
- The pod people.
- Yeah.
- All right, Brad, take it away.
You're the second degree black belt.
- That's right. Now, I do wanna mention one quick thing.
The reason with this book I show specific stretches
for specific kicks.
If you want your front kick higher,
you do this, this and this,
If you know what your side kick higher...
But again, like I said,
I didn't have this knowledge.
And Kelly Starrett just came out with this
in the last few years, right?
- Yeah. While it has been a number of years.
- Well, before I was into the field.
- Right, way before.
- Can we grab Sam and bring him over here?
Because I show a really good job
of how to stretch your muscles and the joints to a degree.
But these advanced stretches are going to get right to the-
- Really focusing on the joints.
- The hip capsule which if you see this brown tissue here,
that represents the hip capsule.
If that's tight,
it doesn't matter how flexible get your muscles.
And if your hip capsule is tight,
it's gonna limit your kicks.
- [Bob] Yes it is.
- [Brad] So we've gotta get to that
as well as the stretching in the muscles.
So let's get right to it, Bob.
That's what we're gonna go after.
- [Bob] Yeah, this isn't wasted by the way.
- [Brad] Oh no.
- [Bob] I mean, you have to stretch the muscles too.
- [Brad] Right.
- [Bob] But we're gonna do both, now.
- Yeah and this is just, I did these and it's like,
I really said, I wish I knew this 25-years ago in my prime.
- Yeah. It's cool stuff.
It really is.
- All right.
So the first one.
Do you wanna to talk a little bit about Kelly Starrett,
Doctor Starrett.
- Well, I guess. He's Dr. Starrett.
He's big into CrossFit, by the way.
The book, by the way, "Becoming a Supple Leopard
he sold like 500 to 600,000 copies.
So it's a best seller.
- Directed towards high-level athletes.
- I think even a regular person can be using it, Brad.
- Sure. You bet.
- Because I couldn't squat beyond 45 degrees
and I can almost get down to level now.
- Sure.
- So what are you doing?
Taking a nap, Brad?
- No, no.
This is one of the ways you get at that hip capsule.
Get your butt up against the wall, lie on the floor.
And it's kind of nice.
You can almost relax.
You can relax while you do this and you should relax.
Think about your breathing.
As we all know in the martial arts,
we're gonna breathe, relax.
Now watch my feet.
We need to get them out this way.
Point your toes up towards the ceiling.
Don't let it go out like this so much.
And I can feel the stretch already.
- [Bob] I bet you feel it in your hamstring.
I bet you feel it in the hip abductors too.
Don't you, Brad?
- Yup, right in here.
Now I'm gonna take here.
I actually just go like this.
I use my elbows because it's a little easier.
And right there
I could feel really aggressive stretch in those hips.
And the thing is here is I'm just gonna relax and hang out
as Kelly says.
- Yeah, you know what I used to.
What I do Brad on this one
is I actually do it on a bed.
I slide up to the bed and I put my feet on top of the bed
at first and I put it on the edge.
So it gets me really close.
- Oh! Now I just dropped my feet down
and it's like, whoa! is that starting to get intense.
And again, you don't want to rip the muscles off of bone.
You know, sometimes people in karate
they think no pain, no gain.
Well. You don't wanna tear your muscles.
You wanna get set back.
You wanna go after this,
it's gonna take some time.
You may be hanging out here for a one to three minutes,
depending on and you might give it a little break.
- Or much longer, if you want.
- Exactly.
For starting out, I would not start out at five minutes.
- A really good stretch
because you're getting a lot of muscles all at once
and it's functional pattern.
- It is. Right.
It's definitely gonna help those sidekicks
and those rounds.
Get height in those.
- Help your squats too.
- Yeah. I got to tell you though
I got to continue to emphasize.
Don't get too aggressive on these
'cause I think I'm pretty safe in saying people martial arts
have that extreme tendency to push it hard, hard, hard.
And we don't want to get injured.
As I got older, I realized that's right.
And with all these today,
if you have loose joints or you have rheumatoid arthritis
or you have osteoporosis, you shouldn't be doing these.
- Right. Right.
Most people are pretty aware of that.
That have that.
- Sure. With karate.
- Okay. Number two,
- Or martial arts, I should say, right?
- Yeah. For, for this purpose
everyone knows what we're talking about.
If you have, I was talking to Bob.
Most people in martial arts are gonna do this without a pad.
But if you're a little older and you got knees like mine.
- [Bob] Or if you're a lot older
and you have knees like his.
- Put a little pad under that knee,
it just make makes a little more comfortable.
Then you can stretch better.
So we're gonna do a deep lunge.
Really stretch it out as far as you feel comfortable.
You're gonna hang out there
and what does Kelly say?
Doodle around a little bit?
- [Bob] Noodle around.
- Noodle around. Yeah.
And you'll feel that hip, it really works the hip.
We're not doing the hamstring here.
We're getting that hip capsule.
Now we're gonna go from this point
and now chest or belly to the knee or the thigh.
And we're gonna roll in that way.
- [Bob] See he's rotating that hip outward.
- Oh, Yeah.
- [Bob] Into external rotation.
- Boy, that really get after that.
I swear to God, I've never felt stretches like this.
And I stretched a lot in my younger years.
- He's got some innovative ways.
The other thing he did,
is he'll grab the ankle, Brad.
- Oh yeah, that's right.
- And use the arm to leverage it.
- So grab here, elbow here, push out.
- [Bob] Like that.
- Yep. And that one where you push here
and then you push your chest away from the knee.
- [Bob] Sure. Yes.
- Wow! I am just, I swear,
I bet you, I could increase the height of my kick
by about a foot.
You know, I'm pretty much retired from karate, now,
but I started when I was 22
and I went until I was about 40-some years old
and my daughter was born
and life came about, I didn't have the time.
- Oh, well, if you need to ride a fat horse,
you can get on it. (laughing)
- Yeah. Make sure, obviously you do both legs.
For this video, I'm only going to do one.
But it just, it is amazing.
And you, Bob was telling me about it
- Yup. I been doing it.
- And I was like, "Oh Bob, you must be exaggerating
"a little," but you weren't.
- No, I wasn't at all.
- No, this next one is even more advanced.
- It's one of my favorite ones,
but you need some equipment for it.
And again, caution, this is not for people
with a hip that could dislocate.
- Yeah if you're hyper mobile - Hyper mobile.
- You've had any kind of dislocations.
- Osteoporosis.
- Obviously a hip replacement.
No way. - No.
- This is for healthy people trying to kick high
that are very supple and like that.
- So he has here is, he has a wall anchor
which is nice because you can hook
up these to the wall anchors.
- Yep. You don't have to have a wall anchor
if you had a really stout table
or you put a eye bolt or something in the wall
so you have a solid anchor and then a loop band
but it needs to be the heavy duty band.
What is it?
This one is the 125 pound one.
- Sure.
- So you want a little stretch, but not much.
- Yeah. Our set comes with five of those bands
and that's the heaviest one.
- Yep. So I'm gonna put my leg through the loop band
and I'm gonna bring it up in my crotch as high as we can go.
'Cause we wanna get to that hip socket.
- [Bob] Yup. It's gonna work
on that band around the hip socket,
the capsule, they call it.
- So get it up in there.
Don't be shy.
Just get it up where it belongs.
- I'll be on this side, Brad, grab a ruler here.
- Now, even the toughest martial artist.
If you've got a hard floor
you're gonna want to put a cushion down
because you're gonna get a better stretch.
- Yes, you are.
- So I wanna angle this way.
- So he's got the knee
almost kind of underneath the belly button.
Is where you want it, Brad.
And then he leans to the side here
and he's actually like, he's trying to push the hip ball
out of the socket is what he's trying to do.
And by doing that he's stretching the capsule
and again, he's gonna noodle around,
then he goes into flection
and then he can also move the hip
into internal and external rotation.
Now he's moving to external rotation
by using the other leg.
- Internal.
- Oh, internal rotation, that's right.
- Everyone gets that mixed up.
- Yeah. And that's the one I need help with
and I actually work that one a lot.
- I externally rotate really well.
If I go the other direction, that's my limitation.
That's just the way my body's made
but I'm pulling on this now.
I'm gonna go out a little bit farther,
'cause it loosened up a little bit.
So I'm gonna move things out just a little bit more
little more pressure.
Does not hurt.
It feels like good stretch.
- [Bob] No you shouldn't have any pain at all.
None, no pain whatsoever on these.
That's not the idea.
The idea is to stretch it.
And I've noticed,
the way to do this is to check things,
you know and then test
and stretch and then retest.
- Right. Sure.
- That's what you wanna do.
'Cause you prove it to yourself.
Whether or not it works or not.
So measure your kick.
I don't know how you do that, Brad.
- Well, I think the way I would do it
because kicking is pretty dynamic.
It's hard to measure unless you're actually doing a kick.
If you got something you're kicking,
someone's holding they've measured it.
But I wouldn't just stretch and then kick,
obviously you got to get some warm ups,
some dynamic motion going,
You know where you kick now.
I would stretch like this for maybe a week,
get used to how to stretch.
How to do it and work that in with your other stretches,
that we talked about.
Good warmups and then see your kicks go higher.
- You'll be able to tell, I mean, you'll you'll know.
- Yeah. - Yeah.
- It's great.
- Oh, Good lord. (laughing)
- All right.
Good luck with those kicks.
I'm sure they're gonna help.
(upbeat musical flourish)