♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Two of the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Tell me a story, Brad.
- Bob, there's this woman, she's a lovely woman,
her maiden name is Kathy, she's in her 60s.
I don't know her exact age.
- So she's young?
- Yes, she is young and listened to this.
She's had some hip arthritis on both sides,
went to the doctor, got some exercises online
and she started doing these exercises
and her hip pain started to improve.
- Feel better.
- Yep, 'cause she started moving 'em, stretching 'em out.
We preach this all the time.
But now, she wants to go to the next step.
She wants to get back to skiing.
- Gotcha. - And she's wondering if maybe
we could show her some exercises to bring her
to the next level. - I think we can do that.
- Absolutely, Bob.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
Also you're gonna wanna join our giveaway.
- Giveaway.
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- Right. - And this is a sample of one.
We like to show this because it shows
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- That's right.
- And this is gonna be a lot more comfortable
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- [Brad] Right.
- So, go to the giveaway section,
sign up for it, it's a sleepovation mattress,
they send it right to your house,
you can pick the size you want,
you're gonna love it. - Yup.
That is a high-end mattress.
It's right up there with the best of 'em.
When Bob and I, we like ours.
We actually love 'em.
But anyway, let's get on to the hips, Bob.
We're talking hips.
So, Bob, I'm gonna go through a few stretching exercises
that Kathy may have not have done.
She showed me- - Sure.
- And this is a little option for her or anyone else.
So, I like this and this is some of the ones
I personally do.
You can just take a belt.
You don't have to have a stretch strap like this,
although they work really well
and they're not very expensive.
But you can just take a belt and loop it
and go around your foot.
- It's got a whole routine here.
- Yup.
And, I'm actually abbreviating this a little bit
for these people. - Sure.
- The first one, while you're lying down,
you can do this in your bed or on a carpeted floor.
I just use a mat on a hard floor.
Bring the knee to the chest like this.
- Straight hip flection.
- Yep.
Just bring it up, and I'm pulling here.
The nice thing about these straps
is I don't have to grab it like a belt,
you actually put your hand in there,
you can relax your fingers and pull,
you can go around like this
and then I'm gonna go over this way.
So the knee goes across the chest
and that gets some different muscle groups
that piriformis in particular.
- Right.
- It's a problem muscle, Bob.
- Exactly. - Creates pain
and if we stretch it gently, it works good.
Great.
- I think the gemelli also give you trouble.
- Oh, the old gemelli,
you can't forget that.
Now this next one I like to do
and you're gonna work the hamstrings up like this
and then just let it roll out while you're holding the strap
and it gets the hamstrings and the groin muscles-
- The hamstrings are tight.
They are gonna affect your hip.
- Absolutely.
This is one of my favorite ones
that really does a nice job on that hip area.
Now this next one, I bring this knee up,
put this here, the ankle there,
and then I'm gonna push gently here depending
on how tight you are.
And you may find that you may have to start down here
and then bring your knee up as it loosens up.
- You actually could probably do this one
in a chair.
- Yup, yup. - You can sit down
and every once in a while,
go ahead and cross your leg over and push down on the knee.
- Just like when you put your socks or shoes on-
- Right, right. - Exact same position.
Now this one is a little unusual.
Some people may have to start easy,
but you pull this way and then let the knee
drop in like this.
So you're stretching that hip up.
- Complete internal rotation.
- Now this last one though,
this is important for someone like Kathy,
she worked at her desk job for 43 and a half years.
- She's retired?
- Yeah, she's retired.
- Okay.
- And off the edge of your bed is where you have to be
and then you just lift that.
It's gonna stretch that hip flexor
which tightens up for people who sits
a lot. - Exactly.
You may not even get close to this.
Your knee might be-
- Way up here. - Right here, yes.
- And if you grab the other knee and pull up,
watch this knee, its gonna oftentimes come up like that.
- Right. - So you relax it,
you can put a little pressure on it.
You'll feel that stretch right there.
- Let gravity do its thing.
- Yes.
- Work over time.
- 30 seconds, 15 to 30 seconds on all of these,
do it on both legs.
All right, Bob now, this is gonna be the key thing
for someone who wants to be active
and this kind of activity, you know,
I don't know if she's cross country skiing or downhilling,
but, it's gonna be important to do for either activity.
So it doesn't really matter.
- I'm not going to the details
of why you wanna do this one,
but line up your legs.
So, match the knee with the ankle,
and you're gonna just simply do clam shells.
So, can you see the clam?
(Brad laughs)
- Yeah, Bob you look like a clam all right.
- Now you're gonna start without any resistance
or any weight along this.
And yeah, it'll be enough.
I mean, you'll find out these are pretty small muscles
and they get pretty sore over time.
So you can do these.
I mean, I do probably 3 sets of 10.
- Yep.
- Maybe three times a week.
- Yep, that's how it start,
Monday, Wednesday, Friday is a good way to start.
- Now eventually, if you want,
you can add some resistance and we got the Bob and Brad,
the one we call Budi BAS I dunno how else to call that.
- The small loop straps.
You can use other ones, whatever you have around or you want
but these are really nice that's why we promote 'em.
- They're very comfortable, yeah.
- And the price is good.
- Yeah, they come around the hip
and they don't roll up on you.
- Yep.
- They're really nice.
So, this is a lot more work though.
(Brad laughs)
I mean, you're gonna work hard on this.
- But for skiing, you definitely need these muscles strong.
Or for other activities where you're walking, hiking,
those types of things.
Now, if you don't wanna do that,
you feel like you wanna be a little more advanced,
you can, and I'm gonna suggest starting either with,
you're gonna have to buy some equipment for this
there's just no way around it.
And do it standing.
You got the tube strap with the handles,
and, we're simply gonna do this.
Hip reduction with resistance.
If you need some, you know, put both in one hand,
hand on the wall, if you'd like,
you're gonna do 10 on that leg,
then you're gonna do 10 on this leg.
If you happen to have the loop straps,
they work just as well.
I like loop straps a lot.
But it really doesn't matter.
You're gonna do the same thing.
And it goes like this.
- Brad, can you do the, just walking along tour?
- Yeah, that one's coming up next.
- Oh, it's coming? - Yees.
- Sorry. - Oh yeah,
I wouldn't forget that one.
- Well, and I'm gonna show one now,
just the sideline hip abduction.
So basically again, you line up your knees,
line up your ankles,
you keep your legs straight this time.
So, now I'm gonna work on keeping the toe pointed forward.
Don't go up like this.
- Ah, yes.
- And you're gonna work on strengthening the hip.
- Yep. - Under control.
- I'm gonna show you the next step, a little more advanced.
But again, for a weight bearing activity,
that hip muscle's gonna be strengthened better this way.
Again, the loop or the band or the tube or the loop
you're gonna do like this,
get the resistance where you need to and walk sideways,
working those hip muscles.
Whoa. Yes.
Again, if you have a loop,
works damn good. - Same thing, works well.
- I would do this with shoes on.
I have stockings on right now, which is okay,
but shoes would be better.
- Yeah, they grip better on your feet.
- Yeah, and your balance will be better.
It's more realistic. - Yup.
- So, I go like 10 feet over and back.
You'll feel these hip muscles going to town,
starting to burn.
And that's when you wanna stop and take a break.
- Now we're also gonna have you do some posture squats.
We like you doing posture squats,
because it keeps your back in the right alignment-
- Right. - when you're doing it.
Kinda trains you to do it correctly.
- And regardless of what activity you're doing
you wanna have good posture with it.
- Right. You could take a broomstick
or anything long, PVC pipe.
We have a voyeur stick here
and, basically I'm gonna grab on like this
and, so I got my upper palm forward,
my lower palm is back.
- Right here.
- And I'm gonna line it up
so that I have three points of contact.
- One here, one here, and one here,
and that assures you that your back's in good posture.
- Now, if I do it wrong, I go like this,
I have one point of contact.
- Separation here, we don't want the separation.
- We train you to correctly lift.
And put the pressure on the hips and not the back.
- Right.
So Kathy, when you're skiing,
you wanna make sure you have that posture.
- Right.
- It's critical.
- Yup.
- And this helps your body learn that.
Particular with your hips as they've been,
they're coming off of this pain
and your body, the pain really can throw off your posture,
your balance and kind of things like that.
- Yes you can.
- So, you can take your loop strap
the next step is put this around your knees,
bring it out like that and do the exact same thing
that Bob done, except for that loop strap, (chuckles)
really- - It makes it harder.
- Oh boy, I can feel that on my back.
Those glute muscles, the abductors-
- Yup.
- and the upper fibers of the glute max.
And that's another,
this is great. - Keep your knees out.
- This is great for that skiing.
Boy, I kinda get pumped up
I gotta get onto the slopes.
- There we go.
- Now there's one other one.
And this one, you just hold on to both of those.
Yep.
This is a really ideal and particularly
for a cross country skier. - Sure.
- And you'll see why.
You need an anchor or you put around
a heavy piece of furniture
or something that's not gonna give.
You can do either-
- He's either got a loop or he's got a cuff.
- Yeah, so,
if you happen to have the bands,
they almost always like ours-
- Yeah, they come with cuffs. - have an ankle strap.
So I'm gonna put this here, put this here.
Now, if you had just have this
you're gonna have to go with another band
and put it to the other leg,
or you can just wrap it around your leg.
If you happen to have the loop bands,
I'm gonna do one with a loop and one with a tube,
just so you see how you work it.
You don't have to have a strap around the leg
you simply go like this.
And, this is-
- Maybe simple skiing.
- Good posture.
And you can see if you're doing classical inline-
- Cross country skiing.
- Yup, inline cross country skiing.
You can see how this directly relates to the motion.
If you're going downhill
and you're still working all those hip muscles,
especially those flexors, which are probably tight.
And you're gonna do this.
And I would do this for time or you could count
10 to 20 reps,
or you can go for, as you get better,
I would go for 10 particularly before you
get out there on the slopes and feel strong-
- What do you need for time, Brad?
- Well like 20 seconds or 30 seconds,
or build yourself up to a minute,
then you don't have to count.
- Right. - Put a timer
on your cell phone and when you hear that beep.
I'm getting tired, Bob-
- I like that, Brad. - that's nice, yeah.
- That's a good simulator.
- Yeah that, it just happens
it worked out really well for that activity.
But again,
if you're not skiing, you still wanna stay active
on your feet with whatever activity.
These are all gonna be appropriate.
- Yeah, they're all good for you.
And use the ones that you think help you.
- Right. None of 'em should create any pains,
particularly sharp pain.
Just that muscle fatigue
is all we're looking for. - We're not big in pain.
- Yeah. (chuckles)
All right. Well, be careful on the slopes, Kathy,
and we hope you have a good time.
I don't know where she's going.
Vail or Europe, I'm not really sure.
- I'm not sure either, Brad
because I don't know her.
(both laugh)
- I actually don't either.
It's a friend of a friend.
- Oh, gotcha.