- Oh, Bob I'm doing my advanced hip stretches.
- Me too.
- (chuckles) For serious, we are gonna show you
seven advanced stretches for your hips, knees, and ankles.
- And you will feel young again.
- So you'll feel young and strong like a bull.
- Right. Absolutely.
♪ Bob and Brad, the two most famous ♪
♪ physical therapists on the internet. ♪
- All right, Bob.
- So number one, I get on the end of the bed.
- Yep.
- And I
roll back.
- Yep. Fall asleep.
- I bring both legs up.
- All right, so we're getting hip flexion.
- And then I drop one leg like this.
- [Brad] Ah.
- And I'm stretching Brad.
- [Brad] Yep, those hip flexors.
I like this stretch because it allows gravity
to do most of the work.
- Right. I do both legs.
- [Brad] Yep. And, you know, you can hold it
and he's stretching this leg now,
allow this to stretch down.
Hold it for five, fifteen seconds.
You can go longer if you would like to,
depending on how this one, yeah so we're actually
getting a double stretch.
- That's right.
- We're getting the extensors, or flexion here,
extension there. It's a two for one. It's a double whammy.
It's a good deal. - It's a bargain.
- That's right.
Number two, lying down on the bed or the floor.
- [Bob] Figure four.
- Figure four ankle on or just above the knee here.
Just like Bob's demonstrating.
- Yep. Grab the D or under the D.
- There you go.
And use the elbow to crank it.
- Yeah. So this works really nice to get a lot of leverage.
- [Bob] Ah.
- [Brad] That elbow against the thigh, push on it Bob.
- [Bob] I am!
I feel it!
- [Brad] You could let go with this hand.
No, just the right hand and put your hand there.
- [Bob] Oh sure.
- [Brad] Yeah, that's the way I kind of like to do it.
- [Bob] Sure.
- [Brad] But either way, whatever trips your trigger.
Can you see that on the camera pretty good?
- [Crew Member] Yeah.
- All right.
Number three, the hip abductor or get those
groin muscles stretched out.
I like to call this the supine or the lion's clamshell.
Bob is right now, he's crossed his ankles,
grabbing onto his ankles and his elbows, again,
he's using that for leverage to push those knees apart.
- I got this for you Brad.
- Yeah, yeah. It's, you know, and I didn't invent it
by any means.
If you put foot to foot and this works good
whether you have shoes or not,
that makes it a little more aggressive.
- [Bob] Aggressive, right?
- [Brad] Yep. Hold it. You can go back to crossing.
This is one, you know you can hold up to 15, even 30 seconds
if you want to.
Starting out, I would not.
I would just go five to ten seconds and work it up to it.
How you feeling Bob?
- Good, ah, loose.
- Yeah. When you stretch your hips out,
it'll change your whole body, you know.
You just feel energized.
- Very young.
(Brad chuckles)
- Young again.
Number four, Bob, the hamstring stretch.
- Right. One leg off.
- Yep.
- Keep your back straight.
- So this leg we're touching the floor,
gives you a little more stability.
- Right.
My 92 year old mom could do this.
- Really?
- Yeah.
- Oh, if she can do it, we can do it.
- Yeah.
- And you want to keep the knees straight.
- Straight. Right.
- The back's straight.
You know what I tell people to do is think about
bringing your sternum towards your knee.
- All right, ooh.
- Don't bring your head down towards your toes
because that rounds the back if you flex your neck.
Can you show that Bob?
Yeah, then things start to round there
and it's just not the way to do it. There you go.
Breathe and relax. With all of these stretches,
it's gonna make a tremendous amount of difference.
If you're relaxed in a quiet atmosphere.
Like Bobby's about a problem with a cat jumping on him.
- Ah ha!
- They actually moved to the room or something.
- That's right.
- Number five is hip external rotation.
- Internal.
- Internal. All therapists understand,
it's kind of confusing.
We're trying to get this motion
and combine it with other things.
So sitting on the edge of the bed, bring one leg up.
It looks like you're trying to do a hurdle.
- It's advanced.
- Yeah.
Be careful with it.
If you feel uncomfortable, again, with all these,
any pain or sharp pain,
- Ow.
- Do not do it.
Oh, Bob just said ow.
Yeah, so this is,
some people just may not be able to do this one.
- Right.
- If it's uncomfortable or painful, skip it.
Skip it, skip it, skip it.
The next one is a calf stretch.
- Yep. You need a belt.
- Yep. So get your belt, get it looped together like this.
And this little key that Bob does to make it work better
is twist it, so you get a figure eight in it,
and then you put that around your foot
with that figure eight and it just bites in better Bob?
- Right.
- It doesn't slip around.
- [Bob] Really grabs on.
So I do it with my knee straight.
- [Brad] Yep.
- [Bob] And my knee bent.
- [Brad] Right.
So we're trying to focus on getting that ankle to dorsiflex
or the toes to go up towards the nose.
The higher you get the belt on the foot
like Bob just demonstrated, gives you a little more force.
The only thing you have to watch out for is that.
- [Bob] Right.
(Brad chuckles)
- [Brad] Because that'll happen occasionally.
This one is advanced. Only do do it if you feel comfortable
and safe in a position like Bob is.
So you have a chair or a stool, you put your foot on it,
like this, shoes on is much better.
- At home, I can do it off the bed.
- Yeah, off the bed.
- It's lower bed.
- Of course, you're six and a half foot tall,
really works out well.
So he's stretching the quadriceps.
- [Bob] The quad.
- [Brad] Yep, and you're getting good knee
range of motion there too.
So if you wanna get further, you sit up tall.
If you flex forward, it's not so much right?
- [Bob] Right.
- [Brad] And you get taller, more of a stretch.
- [Bob] I like it.
- [Brad] Right there? Can you lean back a little bit too?
Be careful. (chuckles)
- [Bob] Yeah.
- [Brad] So he's got his hand on the bed here,
he's got a stick here, a cane or whatever it may be.
- I could probably do without.
- Yeah, well, quit showing off Bob.
Be careful 'cause this will put your hamstring, right here,
if you cramp easily and you get a cramp doing this,
you'll swear at Bob.
- Yep.
- Don't swear at me. It was his idea.
- That's my fault.
(Brad chuckles)
- But if you do, just don't do that
'cause cramps are no fun.
- There we are! Seven stretches.
- There you go.
It's gonna get you going from the hips down.
(playful guitar music)