- Can they see me?
- Hi, I'm Bob Schrupp,
physical therapist.
- Brad Heineck,
physical therapist.
And together,
we are the most famous physical therapists
on the internet.
- Well, in our opinion,
of course, Bob.
- I'm just hanging out here, Brad.
Just hanging out on a wall.
Today, we're talking about top three stretches
for the IT band.
Let's get right to it, Brad.
- All right.
- Okay, first one,
you're gonna find a wall
and you're gonna put your feet out.
I guess you're gonna talk, right?
- [Brad] Yeah.
Just start doing the stretch there, Bob.
- All right.
Okay, so, first of all,
as Bob is getting in position,
he's about two or three feet,
about two and a half feet from the wall,
feet are together.
He's touching the wall
and he is a posture just the side of his shoulders.
The IT band runs from here
all the way down to the knee.
And if you could imagine,
like a piece of duct tape there,
you could see that would stretch it all
and that's what's going on with the IT band.
- And to really stretch it.
- You cross.
- Oh, now I'm stretching it.
- Yeah, this is a high level stretch.
If you're having problems
and you're weaker
or have some issues,
this is not for you,
but this is for a higher level athlete type of a person.
Are you an athlete, Bob?
- Oh, I try to be.
- So how long are we gonna hold it, Bob?
- I'd say 20 to 30 seconds.
- 20 to 30 seconds
and at least three repetitions, right?
- Yep.
- Hm.
- If you really need to stretch it, I would.
- Yep.
- All right, Lonnie,
do you wanna follow us over here
or we're gonna stop?
- You could follow.
- She's gonna follow.
All right.
All right, the next one.
This is the one I actually do, Brad.
I don't do that one.
- Yep.
- All right.
- So can you talk?
- Yes, I can talk again, Bob.
- All right, so you're gonna lay down your back.
You can do it on a bed,
carpeted floor
or on your mat that you use for yoga.
Cross,
I do it,
called the figure four.
This leg comes up.
Ankle goes on the knee like this
and you can see there's kind of a figure four,
if you got an imagination.
And then you're gonna bring up,
there you go,
you're gonna think about bringing this in knee up
and see how he has his hands behind his hamstrings there,
pulling.
And he's gonna get a stretch right here,
all the way up to that IT band area.
Now, like Bob said,
he doesn't do the one on the wall,
he prefers this one.
And so you try 'em out.
See which works best for you.
- That sounds good, Brad.
- All right.
Bob, you are incredible today.
You're flexible.
- Yep.
- You're paying attention
and you're listening.
- All right.
Well, you're gonna do the last one, Brad.
- Now the pressure's on.
- The foam roller.
This one, you actually have to buy a foam roller.
- That's a six inch, right,
Brad? - Right.
I like the six inch.
There's different diameters.
This is very common. - Fairly firm.
- Right.
- I'll get out of the way.
- You pretty much need to do this one on carpet
or on a hard floor.
- [Bob] Just watch your mic there, Brad.
- Yep, we're gonna watch that mic
and make sure your keys are not in your pocket,
[laughing]
cause that really hurts,
when you roll on 'em.
I like to start out sitting on it.
If I'm gonna do this IT band
on the right side,
I sit on my right buttock.
I get this foot in this position,
this hand in this position,
and now I'm gonna bear weight.
Do those two points.
Balance with this foot
and just roll across that IT band
kind of gently
and I'm gonna work it
- [Bob And this is probably the most aggressive
of all the stretches,
wouldn't you say, Brad?
- Yeah, right.
And this is one
where it's gonna be a little uncomfortable.
But you'll know
if it's the right thing to do
is when you find that sore spot,
like right there,
I'm gonna work over that.
And after about 20 to 30 seconds of working
at the pain, drops,
feels a little bit better.
And you can start putting more pressure on it
and working it.
And then, you know you're doing the right thing.
And you may want to get all the way up to that knee
and work that whole IT band on your side.
And once you're done with that,
you're only gonna be working that
for, probably, one to two minutes.
You might go three minutes,
if it's going well.
And you might as well give yourself a bonus
while you're here
and work your back for posture.
And boy, this feels good,
I think.
- [Bob] Yep. - It's a wonderful stretch.
But anyways, Bob,
let's go back to the IT band.
- [Bob] All right.
That's it.
That's that's it folks.
Just remember,
we're not just pretty,
- We're. - pretty old.
- Pretty old, yeah.
- It's Brad's birthday today.
- Oh, that's right,
I'm the big
- Five three. - five three, yep.
53.
- Now, don't flip it around.
It's not 35.
- Take care.
- Older than dirt.