(theme music)
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- Oh, hi folks.
I'm Bob Schrupp, physical therapists
- Brad Heineck, physical therapists
- Together we are the most famous physical therapist
on the internet
- In our opinion, of course Bob.
- Brad was on vacation, he's back.
You ready to go?
- I am physically back up.
- (laughs) yeah, okay.
- I'm not sure about from the neck up.
- Tight hips.
We're going to show you how to mobilize
with advanced techniques.
Plus we're going to do a giveaway.
- Oh, that's cool.
- So, if you are new to our channel
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free
and we upload every day.
Also go to Bobandbrad.com
Go to the giveaway section.
We're always giving something away.
This week we're giving away the pro pods
and we're going to show you these today.
We're going to show you how these can work.
- That's right.
- You can also go to Facebook it will be pinned
To the top of the page, go to Instagram or Twitter
or TicToc if you want a 60 second version of our program.
- Don't forget the podcast Bob.
- Oh yeah, we got a podcast now too.
- That's right we're podding.
- So now jeez, you are a little rusty there, aren't you?
This, today's video is based solely
on this book, "Becoming a Supple Leopard".
It's by Kelly, Dr. Kelly Starrett.
He's actually going to be on our podcast
at the end of the month
- Yeah, it's a big deal.
- Very, I, it just changes my thinking about so many things.
And I just to give you a personal story
I was trying to, you know, I'm 60 years old.
I was trying to squat deeper and I couldn't go any farther
than about there,
- Well you're exaggerating a little bit.
- It was bad, yeah.
But I can actually get down now.
- Yeah, you've gained about 20 degrees I would say.
- Yeah, 20 degrees and this was all his techniques
I mean, I've been stretching all my life
and the stretching did no good.
I mean, so, so yeah
- Yeah, the supple leopard, that's an interesting name
but it's all about
- Lifting correctly.
- Body mechanics.
- It's actually body mechanics.
It's, you know, it's definitely if you're lifter
but if you're even if your elderly
and you want to learn to get your body supple again
- For more flexible, more supple,
get those muscles loosened up.
- Yep, so we'll start off with this, Brad.
By the way, I want to give a warning first off
some of these things, especially those mobilizations
I don't want you doing if you have rheumatoid arthritis
or if you have loose joints
like if you're double jointed promoted,
- Hyper mobile if your hip clunks
and you hear it snapping a lot because it's loose.
- Or if you, if you have a hip replacement
obviously you're not gonna do any of these.
- Yeah, just turn the video off.
I mean you can watch it for someone else.
- Let's start off with, he's got a whole bunch of techniques
Brad I'm just going to give you a little bit of example
of some of them.
- The ones you thought would be beneficial to our audience.
- This is where the pro pod could actually come in handy.
So he has a technique.
He calls smash, basically smash, yep.
You're smashing it into the muscle.
So you can just, I don't know
if you're gonna be able to catch this
I'm going to be down on the floor.
But you know, the buttock, especially
if you sit a lot gets bound down
and so you can actually sit right on this.
Don't sit on the sit bones, but right, right around it.
- So you're getting the muscle.
- Yep, you're putting pressure right on the muscle.
- So it'd be a spot between the hip
and that sit bone right in there.
There's there's muscle in there, but there's a kind of
a lot of soft tissue in there that like you say
we want to loosen it up.
- And you can hit different spots, but you just go ahead.
This is probably the easiest one
because you don't have to do anything.
You just sit on it.
- Now, if you don't have one of these
you could use a lacrosse ball.
You can use it.
A tennis ball might not work as well.
Cause you got to have something fairly hard.
- So it's getting pretty aggressive.
- It's aggressive.
Yeah, I mean.
- So you need to adjust the force
by the weight to your hands and your feet.
- Yeah, so if you're just starting off
you're going to probably take more weight
on this side and then slowly work your way
into getting more weight onto the ball side.
- So when you find a tight spot or a knotty spot
that's probably going to be a little more painful
and you're going to have to back off on the pressure.
- Well right now, if you have pain, that's a problem area.
If it's a normal area
and like, I don't have any trouble in my hamstrings.
I can put pressure on it.
There's no pain at all.
So the next one is called "pressure wave" Brad.
- Pressure what?
- Wave
- Oh wave, W-A-V-E like the ocean.
- Yep, like the ocean which is like
where you were Brad.
And you actually, you sit on it and let the muscle relax.
and then you slowly move.
Don't move too fast because the muscle tightens up
and then it doesn't get the result that you need.
- So we're trying to get that, knot to release.
- Right.
- I have a feeling how you breathe and relaxed
breathing is very significant in that.
- Right, very good point, always be breathing relaxed.
Let that muscle sink in.
All right, the next one, Brad is "smash and floss".
So with this one now
- So are these terms that he's kind of used in the book?
- Yeah, he's covered it in the book.
And again, you're smashing the muscle
but then you're flossing.
When flossing means movement, we, we use flossy
with like the sciatic nerve and the radiculopathy
we use flossing with that.
- Yep, those long nerves.
- It's like flossing your teeth.
So what I'm gonna do is I'm gonna
work on the hamstring now.
I should be on a hard surface, Brad
this wouldn't work because it's sinking in too much.
- Oh.
- But I'm going to go ahead.
I'm going to put right
on the hamstring and now I'm lean on it.
And then I'm going to go ahead and floss at the same time.
- Can you see that in there?
So are you gonna have it there?
So you can, you need to from chair
- Yeah a firm chair.
- And you can feel that muscle have kind
of a massage sort of as the muscle
- Yeah, it's bound down, you know, again
you want to find the spots that are actually tender.
I mean, that's, that's the way it works, you know?
- So you gotta move it around until you find it.
And you may know if you've got an injured hamstring
you may not have to look too hard.
- If you don't you probably don't have to do the hamstring.
You're probably fine in that area.
All right, next one is called "Tack and Twist".
And now he does this with a lacrosse ball
but basically he even does it on the face Brad.
He even goes like that working your jaw.
- Really?
- So he pushes it in and twists it,
pushes it in and twists it.
- Tack and twist?
- Yep, tack and twist
- Tack and twist, okay.
- This one, works really well for this.
Cause it's got a little texture on it.
I've been using it on my hip abductors.
- So that actually gives a little massage
with the excess and grabs a hold of the skin.
- Well, it helps loosen, you know
the muscles are supposed to glide
over to the surfaces underneath.
And if they're not gliding
they're bound down and you're restricting motion.
- I had a course on fascia.
And how the importance of freely moving fascia is
is incredibly important with pain as well as movement.
- Yeah, you can also Brad, I mean, this
you like it on the bottom of your foot, right?
- Yeah, I wonder if you could do it this way
and rotate the foot.
- Oh that's possible, too, sure.
- Maybe when you interview him
you could ask all these things.
- Well, he didn't invent these Brad.
- No, but the, the techniques.
- Oh, sure.
- I suppose if, if you're going to use a ball
if you don't have that, so we're going in like this?
- Right, yep.
- Probably with a sock off would be a little better I think.
- Right, 'cause you get to the skin itself.
- So, all these are
he suggests to do with bare, directly on the skin?
- Yes, I believe so.
- Versus like, we're showing.
- Right, right.
- I don't want to show my leg too much.
' Cause well.
- But look how tan it is.
- Well, but I still got a tan mark
I should've been wearing a Speedo.
- (laughs) Oh no.
- Well you know
Now have to burn my eyes out.
- I saw someone with one out there,
down there, wherever it was.
- I saw one one time, I'm not kidding you.
I was on a golf course.
There was a guy in a Speedo.
He was 70 some years old and he was hitting golf balls.
Yeah, that's all he had on.
- Where was this?
- This is near Lanesborough.
at the old barn.
- Yeah, this is like back state Minnesota
- Yeah, out in Hickerland.
(laughs)
All right, I'm going to now show you Brad,
the ones that have helped me the most.
We're going to finish up
with that one and that's been mobilizations.
Now the first one I'm going to do
while we're here, I'm going to have you picture here.
- Oops, I should have this upset, right.
- Is actually, this is my pel, or a pelvis.
And this is the femur bone.
This bone right here.
Now I'm going to kneel on this, on this bone
and I'm going to actually have it go to the side like this.
I'm going to try to you'll, you'll see what I'm doing
but I almost like I'm trying to pop the bone out.
And by doing that, you're stretching the capsule.
There's a capsule that holds it in.
- Right.
- And that can really restrict motion.
In me it does.
That's where the restriction is.
It's in the capsule itself.
- So actually again a lot of leverage on the
using this technique, along with the belt
giving even more - Right
- specific leverage.
- We'll show it first without a belt
and I'll show you with the belt.
So we're going to move this out of the way, Brad.
- Sure.
- Let's just flip this side over that way.
All right.
So I'm going to jump right down here, Brad.
And you said this way would be where the best probably
- Well to see the,
- Maybe I'll do it this way first
but so you're gonna get your pressure on one side
I'm going to stretch this side.
- You may want to put your knee on a pillow
if it's a hard floor.
- Right, and what you're going to do is you're going to lean
over on to that side.
And like I said, you're trying to almost pop the hip out.
That's why we don't
- Can you see anything or just his head?
- Oh, let me try this way.
So, I'm leaning on this side
- So, right here, this is the stretch area.
- Yep, now again, obviously you won't want to do this
with a total hip or if you have really loose hips.
Cause I don't want somebody to hit to dislocate, Brad.
- Exactly.
- If you're tight, this is something you can do
and you don't have to worry
about your hip actually popping out.
But is this, it is stretching it.
- Now you may want to compare right
to the left and you, you know, you may have a painful right.
Only one hip
- Restriction.
- It's always good to compare one side
to the other when you work with legs and arms.
- So I actually, then to make it even more effective
you actually need a band like this.
And this is a loop stretch
that this works great for mobilization and it's
- It's stretchy.
- Yep, and it's hooked up to a wall anchor here.
And it's set the way it comes.
These hook up to the law anchor quite nice actually.
So I'm going to go like this
and I'm going to do the same thing.
I'm going to, I'm actually going to go a lot further out
and I'm going to bend over like that.
And it pulls it a little bit while I'm doing this.
- So you need to do this with something stretchy.
- Yes you do.
- That allow or put some force on it with movement.
- Now you can actually work on internal rotation
and he actually puts a weight sometimes here, Brad.
So you can't internally, you know like,
- So something here, so you move
- Yeah that holds
- So you move the ankle this way, internally rotates
the femur, changes the emphasis of the stretch
and different muscles.
- And then you can do an external rotation too
which you don't need to do, Brad, you have plenty.
So it's the same thing.
You're going to externally rotate the leg
and bring it on over here.
I'm sorry if this is too technical
for all you folks there, but it, you know, if you
I would highly suggest you get the book
and he's actually gotten online courses too
that are really helpful.
- Oh, you bet.
- But I'm going to show one more, Brad.
I'm going to show the hip flection here.
So you can actually put the hip like this, whoa jeez.
The band pulls me over.
Like this and I'm going to bend like this
while I'm getting pressure from the hip.
- I don't think they can see anything but your body on that.
- So I'm trying to flex down to the hip.
- Yeah. So you're, you're flexing.
You got this.
- Go ahead, Brad.
- So this, the band is pulling the femur this way.
You're leaning over trying to get more
- More flection of the hip.
- So these should not be painful right?
- Nope, nope.
- You should, you should feel a stretch
but not a painful, certainly no sharp pains.
- What Kelly says is he actually says
stay out of the pain cave.
- The pain cave?
- Yeah, don't go into the pain cave.
And he says, if it feels funky, it is funky.
Don't be doing it.
If it doesn't feel right.
It is like, you know, huh right away,
that's when you want to back off.
So really heed our warnings here
because this is probably more for the younger set, you know?
- Sure.
- I know what I'm doing.
So I think at age 60, I feel comfortable in doing it.
- Right.
- But you know, I, I obviously have lots of train.
All right.
So I know where things could go wrong.
- But earlier in the video, the things we showed with
the ball and the pod.
- Right anybody can do those.
- Yeah. Those are pretty safe.
- You may find that, you know, they're tough though.
Somehow if you have tight areas.
- Yeah take your time with it, work into it.
And you, you don't become a supple leopard overnight.
- (laughs) That's right.
- There you go.
- This may be, kind of a thing we can work on
with the heart.
- Yeah Brad and I can fix just about anything
- Except for
- A broken heart.
- Let's see what we got here.
Yeah.
- Let me just see.
- I think we can cut any time.
- I think it's going to work Bob.
- I think we can cut at any time now.