♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the real most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- Today our title is
Bob and Brad stretching program for hip pain.
It's actually based on the McKenzie approach.
- Right, Robin McKenzie.
- Right, he was a brilliant therapist,
you should check out his book, "Treat Your Own Hip".
This isn't it, but it looks just like this.
- Right
- They are what, about 10 bucks, Brad?
- He has a whole series of hip,
knee, back, neck. - Knee yep.
And they're awesome.
He's had a great influence on us all.
All right, if your hips are extremely painful,
like any movement at all hurts it,
then you probably should watch our video,
how to treat a recent injury to your hip.
Even if your hip pain is chronic,
we go over some things just to try to calm the hip down.
- It might be good to mention
that this is all part of the series.
- Yes, this is part of a series of programs,
a series of videos on the hip pain.
So you go to BobandBrad.com, go to the program section,
and you will find one on hip pain and check that out.
We got bottle of 40, maybe 40 videos and.
- We don't count Bob but.
- Yeah right.
- They're all there, you can go through,
pick out the title you want,
they're typically 10 minutes long.
It will go specifically to the information you need.
- Right, and there's a PDF
that will be supplied along with it.
- Yeah, you print it out, and it's a great way to.
- All free, no email needed.
- Yeah that's right.
- All right, let's get started, Brad.
So you're gonna start off,
these are the exercises.
Exercise number one,
it's a hip flexor stretch.
Now you can do that in the bed
or you can also do it on the floor.
- Hm mm.
- Brad, do you wanna show the bed?
- Sure.
- And I'll show the floor.
- All right.
- I'll give you a pillow even, Brad.
- All right, here we go.
We'll put it up here.
Just a single Nita chest
I'm assuming we're doing it right Bob?
- [Bob] No, your hip flexor stretch, off the bed.
- Oh the hip flexor, I was thinking flex the hip.
- Yeah, you're gonna be doing that one too Brad.
- Oh, so you move your body to the side of the bed,
but your shoulders must stay on.
- So you treat the hip flexor
which is like Brad always says,
if you put your hand in your pocket,
that's about where the hip flexor is.
- Right there.
- So you can bring this leg up and stabilize the pelvis
if you want.
And you can watch, watch what his leg does
when he pulls it up.
Yep, see, you can see his hip flexors
a little bit tight
- Yep.
- Nothing too bad,
but you can see that's gonna allow it to stretch.
I want you to do this.
You know we do is you pressure on pressure off, ten times.
So pressure on, pressure off.
- You can hold here and pull like this,
you'll feel the stretch.
- Now with all these stretches this is a little onerous,
but you like that word?
- Onerous?
- Yeah, you have to do these four to six times a day,
that's the key to this, is that,
a lot of rep repetition makes it more effective.
- Right, and you know once you get it stretched out
and things are better.
- Right, right, then you can
go to a maintenance program. - Back off
- But I'll show you the stretch on the floor.
- Oh yes
- So basically I put a pillow down
just because I got oldies.
But we're stretching the hip flexor here,
keeping good posture.
- Hm-mm.
- I'm gonna lean forward,
I can even take my hand and push it on my pelvis if I like.
And you can also turn your foot out a little bit.
- So right here, the foot goes this direction.
- That just puts a little more stretch on.
- Yep, that's one of those tricky little things.
- So again, pressure on
pressure off. - Pressure off.
- Pressure on, pressure off.
- While you're laying down or kneeling,
remember you're gonna relax and breathe,
your stretches go much better. - Yeah always breathe.
All right, the next one Brad,
is the one you were trying to do first.
- Oh yeah.
- So, if this one is starting to feel pretty good now,
you can go ahead and start the number two stretch.
You may wanna just do the first stretch for a while,
and until that one starts to stretch out a little bit,
and then start with this one.
- So you mean like ten minutes or a few days?
- Few days.
- Yeah
- All right.
So this one, pull up the knee.
- [Bob] Yep.
- You know what you could do Bob,
that purple strap over there.
You don't have a, you could show them how to use a pill,
you can use a belt, you can use this, a strap like this,
you can roll up a towel.
These actually, the more you use these loop straps
the happier I am with them Bob.
- You finding more useful.
- Oh yeah, yep.
So you can pull like this,
underneath in the works all depending on your knee.
Some people have had a knee replacement,
their knees don't bend real well,
so you can reach underneath,
it looks more comfortable on that.
- [Bob] And some people have trouble
even reaching their legs like that Brad.
- Exactly.
- [Bob] So it's not unusual to.
- Yep, exactly.
- All right, I'm gonna show you a chair version of this too.
So,
not two, I guess this is the first chair version.
You're gonna slide forward a little bit in your chair
to the butt, at the end of the seat pan here.
- Yeah, it's one of the few times we promote poor posture.
- Yeah, well you know I'm still staying straight.
- Okay
- And then you're gonna go ahead and pull up like this
and you can just do the pressure on,
pressure off, pressure on, - Relaxed
- pressure off, pressure on, pressure off.
- And you know, you probably will find
one hip tighter than the other or more painful.
And you know, that's your painful.
- Yeah I actually feel it on this one.
- Yeah.
Yeah it's just the way life is. (chuckles)
- All right, next one is,
hip external rotation.
- Wow
- Brad, do you wanna show that in bed?
- Oh absolutely.
- Figure the figure four.
- I'm happy to do anything lying down.
The figure four with the leg straight
- Yeah
- We doing this.
We don't need the strap for this one.
So you're gonna do the pressure on.
This one you know, I actually let gravity work
and you can leave it hanging there.
- Yep and that might be enough even.
- And my hip has got pretty good range of motion
in this direction.
- It does yeah
- Some people may have even a hard time
getting their foot over the knee.
- Right, right.
- And it may be down here or it may be way up here,
and then your other leg does drop down.
So, you can compare one side to the other,
and work them accordingly.
If found more tight,
you're gonna spend a little more time on it.
You can do it with this knee comes up,
and then here, you can hold here
and you can do a little pressure here.
This really, I've had a lot of people do this one
and they typically feel comfortable with it.
People who are really flexible are kind of
at the higher end range.
You know you can start to do this.
- Pull it up even higher.
- That's for the younger crowd possibly or the act of crowd,
you'll know.
One side may not be able to do this,
the other side might,
you might be down on this side,
on uninjured side or arthritic side.
- No obviously if you've had a hip replacement,
you're aren't gonna do any of these.
- Good point pal
- All right, so we're gonna cross over,
same thing here basically.
And what's nice about this,
well some people can't do this either.
- Hm-mm.
- You just had a patient right,
that could do this. - Yeah he,
I think he's able to do it now,
I've gotta get back with him.
- Sure
- But at one point he could not.
- So the same thing here, is your basically,
I probably should show this way.
- Sure.
- You're doing the pressure on, pressure off,
keep good posture.
- Yes
- But you can actually lean forward
and cause a little stretch that way too.
- A little more.
- But, I'll get a little more leverage
by putting it on the ankle there.
Again, 10 times you're gonna do the pressure on,
pressure off, all three of these,
four to six times a day.
- Right.
- If one kinda gets stretched out,
you can maybe do that one one time a day,
but if it's tight,
you certainly wanna hit the four to six.
- Yeah, and I tell you, I just do a maintenance,
but like this morning, I put my socks on,
I do my stretch. - I do my stretch.
- Do the other one, it's just part of the day.
- Right, right.
It can be incorporated very easily.
Now the key to this is that, we have found is that,
when your hip gains motion, the pain levels tend to go down.
I probably should have said that right away, Brad,
(laughter)
so people would be motivated to do the exercises.
But, check it out, give it a try,
either way, you're gonna gain motion,
there's nothing wrong with that.
- Right, exactly so.
- All right, thanks for watching.
- Take care.
(upbeat music)