- All right.
We're talking about the hip.
There's four stretches that we're gonna show that are
gonna mobilize,
stretch your hip in every plane
that your hip has in regards to motion.
I'm not talking about airplanes, just motion here,
and hold on for nine and a half seconds
and we'll be right back.
(upbeat music)
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
Okay, Bob, we're back,
and we're talking about the hip, stretching it out,
making it feel better, better range of motion.
Do you have anything to add?
- I'm hip.
- Oh, (laughs) I get it.
Did you get that one?
All right.
So to start off, we're gonna use some stairs.
Hopefully you have some stairs available.
If not,
go somewhere where they are available, you know,
over to the post office or something.
- So.
I think these work really well.
- Yeah, they do.
The steps are one of the best things you can do
for stretches, particularly with the hip and the knee.
So the first one you're gonna put your foot
on the second step or possibly the third step,
depending on how high the steps are,
in my case, I like the third step.
And we're just gonna lean into the stretch here.
Like this.
- You're stretching both hips actually right now.
- Yep. Flexion on this one.
- Right.
- And my left is getting a really good extension.
- Really good extension.
- I'm gonna lean forward.
And then I'm gonna, the handrails are nice.
If you only have handrails on one side, that works well too.
And I'm gonna stretch backwards this way.
Okay.
- Brad show 'em what a beginner might do.
I mean, just one step and...
- Yeah.
- You're very elderly, you might...
- Good point, yeah.
Don't be afraid to even start
on the first one - Right, exactly.
- and get a feel for it.
- I had some older people do that.
- Yep.
And yeah, 'cause you know, that can stretch the knee
and the hip. - Right.
- And you know, get a good feel for it.
Then take the next step up.
I wanna show you a little advanced technique.
I'm just gonna turn it this way
so I have a better view.
Can we, can we use that camera?
Okay.
So you should probably have shoes on,
I don't have my shoes on,
but you can see my feet better this way.
I'm gonna go forward.
And I've done these stretches with both legs,
and then we're gonna take
and push this out this way a little bit
and you'll feel that.
This is where you're gonna really unlock those hips.
This is a motion that you normally don't do.
- Yeah it's advanced. - And it could be healthy.
- Yep. And then pull in this way
and then you can work this way.
- Nice.
- Oh, and do a little hip right to left motion.
- Brad. - What? Oh yeah.
- It's a family show.
(Brad laughs)
- Well, I, they have to see in the front so.
- All right. - So it was clear.
Okay.
Bob, this is for the hip abductor, the groin.
- Right.
- It's a sideways stretch and the steps really work well.
You do this one.
- I do it, yes.
- Still do.
- I do.
- So you could start with your foot here
but you're gonna turn sideways.
Not this way, but the hips are this direction.
- Right.
You're gonna stretch the inner thigh.
- Right there.
And you just roll out like this.
- The muscles go up into the groin.
- Yep.
And again, start low, work yourself higher like this.
Now sometimes I get a cramp.
You ever get a cramp in here?
- Yes I do.
- Yeah, so be careful for that.
You have to learn how to relax and breathe with this.
You know, you may go up to this one for the advanced people.
You probably go up to the fourth step
as tall as you are Bob, but- (Bob laughs)
- I think of your karate days Brad.
- Yep, exactly right, yeah,
back in the glory days.
- Back in the day.
- Exactly.
So do that on both sides as well.
- Right.
- All right.
Now this next one you'll do on your knees.
Like Bob in this position, it's nice to have a cushion
like Bob has there the Pete's Choice.
- Right.
You can just use a throw pillow like I'm gonna do.
And he's showing it from that side.
I'll show it from the front view.
I'll get my, there we go.
So upwards with the back.
Lean forward,
and you can also go forward like this.
- Right, you'll lean forward.
- Yep. A different stretch.
- Right.
- Now one thing I like to do in this position,
Bob, is I'll put my hand over here
and then I'm gonna push here.
And this is one from Kelly Stark.
- Yeah. I'll grab my ankle.
- Oh sure.
- Use my elbow as leverage.
- Oh yeah, that's right.
Sometimes I do it that way. (Bob laughs)
Usually I do it this way, but that's a,
I'm glad you mentioned that to bring that up for me.
And then you can pull it this way.
Do it little noodling as he calls it,
again, do it on both legs.
Okay.
Now the next one I'm gonna show
is this is gonna be number four,
put the leg across in front of you.
Now you need to take your time with this one.
It's pretty aggressive for some people,
you don't wanna hurt yourself,
so just- - Some won't be able to do it.
- Right.
Just drop down slowly.
If you're real flexible, you'll be able to drop right down.
I'm tight on this.
I've been getting better.
I've been doing it for the last two weeks.
It's amazing how things stretch out pretty quick
when you start.
And here it can go forward
and reach up to get the hip flexor.
All of these stretches work both hips.
So take your time with these again, do both legs.
Again, we're gonna do this one,
the noodling and then drop.
I won't go through it all to bore you
'cause you can repeat that on your own.
And we do have two bonuses, Bob.
- Oh wow.
- So stick around.
These are not mentioned but- - I'm excited.
We thought we'd through 'em in
'cause I like these as well.
Okay, and the bonus ones
you can do this one lying on the floor,
you can do this one lying on your bed,
it really doesn't matter.
So we'll lie down.
You take a belt or the stretch strap really works well,
and you'll see why, but you can use a belt as well
as long as you got good grip.
Okay.
And what I'm going to do is grab the belt.
Or in this case you don't have to grab
because I got the loops.
- Right.
- Put 'em around my feet.
And I don't know if I got the other camera.
You could either cross the feet
or you could go.
- Or you could do it both ways.
- So yeah, exactly.
And I usually put the strap right
around the bottom of my feet.
I put my elbows into my knees.
I pull my hands the way my thumbs are pointing
towards my nose.
I push my elbows out and you get a lot
of wonderful leverage and this just feels good for me.
And I really enjoy this stretch.
I'll do a little noodling with it.
Oh yes.
And then my next favorite one, if you have a belt,
you need to make a loop with the belt
put it around your foot,
straighten the knee out,
grab here, come up,
stretch the hamstring, which is part of the hip,
it crosses the hip joint,
and then we're gonna just drop it out this way.
And that really gives me a wonderful stretch and that groin
and the hip flexor.
- And beginners may only go 45.
- Right, yep.
You may, wherever your body tells you,
don't stretch- - Right.
You don't wanna tear a muscle or anything like that.
You wanna be nice to your body,
take your time.
- And do both sides. - Yep.
Then you can throw this one in there.
And I do this one through this internal rotation.
- Sure.
- And that works out nicely as well.
So, I'm pretty much certain
that if you do all of these stretches,
you're gonna find one or two of them
that really hits the tight spot,
pops those hips back in the shape,
and it's gonna really extend the life of those hips.
- And if you have pain, you'll have less pain.
- Less pain. - Eventually.
- Eggs-actly. Bob,
- Exactly.
- Eggs-actly. All right.
Enjoy the day and be careful.