♪ Bob and Brad. ♪
♪ The two most famous physical therapists ♪
♪ on the internet. ♪
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we're the famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- We're gonna show you some hips stretches
in the bed and chair.
You do the bed.
- That's right, Bob. - And I'll do the chair.
I'm gonna go to bed.
(Bob laughs)
Okay. You can do these in the bed.
You can do 'em on the floor as well, if you'd like to.
We're gonna do 'em here on the the plinth.
- Just plain hip flexion to start off.
- Yep. So we're gonna start out,
just grab one knee like this
over the top and pull that knee towards your chest.
All these stretches, make sure you breathe
and relax with these.
And if they create any pain, particularly sharp pain, stop.
You do not want to continue with that stretch.
- Now, also, if you feel that you don't need that stretch,
don't do it.
Just do the ones that you feel are tight,
or needed, or painful.
- Yep, check one leg and then the other one.
And that'll let you know.
Is one side tight? Work a little more on the tight side.
Like this stretch I have no problem with.
I don't do this stretch
because I have plenty of flexibility.
- I don't either. Figure four?
- Figure four. This is one I do do it.
I do like it. It feels like a good stretch.
I'm gonna take.
- You can do it with the leg down, too.
- Yep. So the ankle goes just above the knee cap
on the thigh.
And on this one, you can just let gravity go down
or add some pressure.
All of these, we can go pressure on, pressure off.
Five to ten repetitions,
or you can hold it 15 to 30 seconds,
depending on what feels good for you.
And then up here.
- Yeah. A little more intense.
- This is the way I do it.
I go like this and I put some pressure on there
and it feels good.
There's no pain.
Feels like I'm doing some good in that.
This is one that helps you put your socks on
and shoes on.
- Right. - Some people are having.
And then do we wanna do the.
- Sure.
- This is where they real aggressive people.
- Advanced.
- Yeah. A lot of people will not do this one.
I usually don't go this far advanced.
All right.
What's the next one, bud?
- That is internal rotation with over pressure.
You probably need this one because you,
your hips tend to turn out a little bit.
- Yep. So here I'm gonna stretch this one.
I'm gonna take this leg go over.
And the job for this leg is to push that knee this way.
And I'm stretching that.
And this gets that piriformis muscle.
Gets the hip.
It's a nice one. Even gets to the low back in there.
- Probably IT band a little bit, huh?
- I think you're exactly right, Bob.
We gotta do that. We got a video on that IT band
on a new one we gotta get after.
Ah, okay. What's next?
- All right. Next one is frog feet.
- Ohh.
- You can do it two ways.
And one, I think Brad kind of invented.
- Well, I don't know about that,
but you could put your feet together.
You know, bottom of the foot to bottom of the foot.
And you can start out do the clam shell.
But then you wanna work into,
if you can reach your shins,
go up and pull.
And I use my forearms to actually push my knees out.
Pull my feet towards me.
- Well, I actually cross the ankles.
- Yep. That's a good way to start it.
If, just like this.
And it's not as aggressive, it's little easier to grab.
That's a great way to start.
I'm glad you brought that up, Bob.
Breathe.
- How about the hip flexors, Brad?
- Oh, yes.
- One leg off the bed?
- This is nice because.
- Gotta be careful. Don't fall off the bed.
- Yes. Shoulders stay on the bed.
Hips go to the edge of the bed,
allowing this is the leg getting stretched.
And we just let gravity take it away.
- For a lot of people that it's gonna be enough.
- Yeah.
If you want more,
we've got another video where you can do this stretch.
- Well if you want more
you could also pull this leg towards you.
- Good, good.
I'm glad you thought of that, Bob.
Yep, that helps.
- And you can see actually, when he does that
the leg comes up a little bit
because he really is stretching on the hip flexor,
which runs along here.
- Yep. Then that works the other side too.
It's a good win-win situation.
Dude, all right. That was fun.
- All right, next one.
We're just gonna show you three stretches,
you can do in a chair.
So if you're at the office and you wanna take a break,
you can slide your butt forward.
And you're go ahead and work on the hip flexion.
- Yep. Now sometimes I'll actually go up and pull it across,
a little bit.
It just gets a little different muscles
than the piriformis muscle.
- All right.
Then figure four
where we just put the ankle across the other opposite knee
and you can actually lean down too, if you want.
But you can press down using your palm of your hand.
Feels good, doesn't it Brad.
- Oh yeah.
Again, you know, like my mother, she's 80, gonna be 86 now.
She has a hard time getting her leg to come up and over.
And that makes it a real challenge
to put your shoes and your socks on.
So if you do this and continue with it,
you'll maintain it.
- You wanna stay ahead of the game on that one.
- All right, the final one, Brad
is actually you start to figure four,
but then you bring it this way
and stretch it all that way.
And you really feel that in your hip.
- Oh yeah.
- It really, I don't know if you feel it in yours
but I really feel it in mine. - Yeah.
- And then you rotate,
you get a little bit of low back there.
- Yep.
That's it, Brad.
- That's it.
- Bed and chair.
- Excellent job.
Nice, nice work, Bob.
And good luck with your hip and your chair and your bed.
Get it all together.
You know what I'm saying?
- You're rambling.
- Stretch away. - You're rambling.
- Carry on.
Thank you.
(upbeat music)