♪ 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 we are most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Hey, we're going to talk about STOP,
side to side waddle walking, waddle walking.
- That's this kind of thing,
which you will see people doing it.
- Yeah.
- A lot of times people aren't aware of it
until it's brought to your attention.
- Yeah, a lot of times it is due to arthritis, quite often,
but it's due to weakness.
That's become evident because of arthritis.
- Right. And we're going to focus on that here.
This video actually, we did not that long ago,
but this one has a different approach
and I think is better for some people you'll see.
- All standing exercises.
- Yes, you don't have to lay down in, which makes it easier.
- All right Brad, we might as well start in.
- Say no more, Bob. We don't have a giveaway?
- No, not today.
- Oh, say no more.
- Check it tomorrow. Yeah.
- Yep, yep, absolutely.
So the muscle that is the culprit is pretty specific.
It's the glute medius, which is a muscle you'll feel,
it goes from your greater trochanter,
that bone right there to the pelvis,
which is a wide bone here.
And that muscle, if that gets weak,
this'll start to happen.
- It doesn't hold your pelvis like it should...
- Right.
- When you're stepping.
- So then this one, your body goes this way to compensate
because of the muscle's weak. And this way.
Sometimes people will do it only one direction.
- Yep, in one direction.
And other times you see it going both ways.
- Right? Exactly.
- Yeah.
- So, you know, if you use a cane or two canes,
you can stop this.
- Right, or a walker.
- Right, but if you don't want to do that,
which a lot of people do that,
- Right.
- then you're going to result, go to these exercises
- Right.
- and strengthen them.
And also, I think I'll mention this now, Bob.
If you have a full length mirror
- Um-hm.
- With a hallway at home,
just watch yourself and you'll see yourself do this,
and you might say, oh,
I didn't know I was doing it that much.
- Oh, with the proliferation of phones now,
you can have somebody film yourself.
- There you go. Good idea. And then...
- You have a record.
- Right. Yeah. Do it.
Do these exercise for a week and then video again again.
- Yeah, check it out again.
- So if you've got that mirror,
watch yourself and try to hold yourself upright and walk.
And that's a good way to get some feedback, visual feedback.
- So we have four exercises?
- Yes.
- And you don't have to get on the floor.
- Exactly right.
You don't need to do all four of them.
- Right.
- You may just do one of, or maybe two of them.
The first one is the beginner one.
And that's where you're just going to stand.
And you're going to go out to the side with one leg.
And you're going to keep your toes, this is critical,
your toe stays pointing forward.
The tendency is this.
- Right.
People do this without thinking about it,
the toe points that way.
- And then you're not getting the Gluteus Medius then.
- Right. You're getting other muscles like TFL,
we don't even have to get into it.
- Right.
- Just don't do it that way.
Out with good control and back in.
And I always tell my patients, don't let your foot touch.
Do this 10 times, like I'm doing it and not flopping it.
And then make sure you do the opposite leg.
'Cause actually both muscles.
- Get both sides.
- Yep, we get weight-bearing through the joints,
which is really much better way to strengthen it
versus laying down exercises.
- Keep them balanced.
You're actually strengthened the muscle with both exercises.
- Exactly right.
- The same side.
- Yep. And just kind of believe us here
we don't want to get into the details.
It would be like going to PT school all over again.
Now when this gets easy and you could go, oh man,
I couldn't do this, don't worry about balance.
You can hold on to a cupboard or a chair in front of you.
We're going to go to the loop band, the small loop band.
We have one called the "Bob and Brad Booty Band"
and whatever.
- These are really comfortable
because they don't fold up on you.
- Yep, if you get the rubbery ones or the latex ones.
- They roll up on you.
- Yeah. Yeah. And plus they've got the little grippies.
They are nice. I'm not just saying that.
That's why we put our name on them,
but you can use the other ones.
You don't have to use ours. That's for sure.
- Absolutely not.
- Get it above your knees.
You could do a below your knees,
but you probably won't need to.
And then, oh, does that make a difference?
- Yep.
- And if you could do 10 the other way...
- There's a little challenge.
- Yep, you won't be able to do 10 this way right away.
You can go more, if you want to get up to 15,
you could do that.
Again, something to hold on for balance.
And I can already feel these muscles specifically...
- Right.
- starting to burn a little bit.
- Exactly.
- And that's what you're looking for.
Next one, Bob?
- The band or large loop.
- Ah, so this one, you know, unfortunately for all these,
you do need some equipment.
- Right.
- You need some resistance bands.
But you know, I think it's worth it.
You'll, you know, they're not really expensive.
You can use, you may already have some of these
or maybe your kids or your grandkids do.
Just take them from them.
(laughing)
- They won't miss them.
- No they don't care.
So now you can do it this way.
You don't have to have the handles on there.
You can just grab the bands down here.
I usually have the handles.
- (indistinct)
- Yep. So...
- Handy.
- Yep. So you're going to pull some resistance on it
and you can change your resistance depending on
where you put your feet on the band.
So I'm going to make it a little easier.
I'm going to spread it out, put my hands down.
And then you go like this and you walk sideways.
So not only are you working your Gluteus Medius,
but you're working your balance as well.
- Right.
- If this is a problem and you feel uncomfortable,
like you may fall, don't do it.
- Don't do it, right.
- Unless you have someone right there holding onto
- Safety comes first.
- Yep, safety first as my father
always told my daughter that.
He told me when I was a kid too, but I didn't listen.
As it can result in problems, but...
- (indistinct)
- So if you have the large loop...
- It's even more handy.
- Yeah, this works pretty good.
You can do it both at the same time.
That's going to be pretty aggressive, starting out.
If you have these, there's usually four or five bands.
- Right, right.
- You have four foreigners.
I'm starting with a red one, it's not the easiest one.
- There is a yellow one that's the easiest one.
- And you just go like this. Keep your toes pointed forward.
Not like this.
And you know, you're going to go until you feel the burn.
You may go 10 or 15 feet, one direction.
Make sure you go the other direction.
And wait 'til...
- Even it out
Even it out.
- Oh, even it out. Yes.
Now this next one is a little more advanced.
And I really like this one.
This one was not in our last video.
And when I tried it, it was like this.
- I tried it too and I was like boy...
- Yeah.
- That woke me up.
- It's a little harder, so pay attention.
- It burns and I work these muscles
and mine got sore right away.
- Yeah, it's not like you started out
without being in shape a little bit.
- Right.
- Now, you do need to anchor it to something.
We're using the wall anchor,
you don't have to have one of these.
If you have a bed post
or anything where you can anchor it about waist level.
- Right.
- It doesn't really matter.
Just a little higher or a little lower.
Now you're going to need probably you're gonna need
something for balance, maybe not, if you're really athletic.
Now this is the weak muscle, my right one.
And I'm going to put my right weak hip towards the wall.
The loop band goes around below the belt line.
And then I'm going to go weight-bearing all on the weak hip,
the right side.
- Right.
- And then I...
Watch this. Right here.
I'm going to drop this hip down.
And so I got resistance here.
Now this muscle has to contract for me to push out.
- Pull it back up.
- And then I'm going to go down.
So it's kind of like, if you're getting ready for dancing.
Maybe you're going to get into belly dancing or something.
But no, seriously, it is the motion that you're going to do.
And I can already feel that muscle
specifically start to burn.
- So this is a small muscle and he's working it
throughout his entire range.
- Right.
And with all my body weight...
- Right.
- which is what happens when you walk.
And that's why I think this one...
- It's really functional.
- Yep, exactly.
- It burns pretty quick.
- Yep. And now the cool thing about these loops,
if I want to do the other leg,
which was probably a good idea, whether you...
- Flip right around.
- Yeah, you just turn around. You don't have to do anything.
And now, I can see I've got to lower it down a little bit.
Whoa. Get my stick over here.
Balance again is an issue. But again, this is more advanced.
This is probably for someone who's active
and needs to get back into...
- A sport.
- A sport or even if you're just a jogger
or something of that nature.
- Ooh.
- There you go Brad.
- All right.
- Four excellent exercises.
- Yeah. That was kind of a fun one.
So, yep, stop that waddling,
get those muscles stronger, use your mirror...
- You'll be more stable and you'll have better balance.
- Exactly. And be careful.
- Yeah, always be careful.
- In everything that you do, not just this, so adios.