♪ 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 the most important,
(laughing)
most famous physical therapists on the internet.
- In our opinion of course, Bob.
- You'll understand where I was going.
The title has most important
and so that's why I said we're
the most important therapists on the internet.
- Of course that too.
- Title: the single most
important thing you can do for your hip pain.
- Sure.
- So frequent hip movement is one
of the best things you can do.
I'm going to jump right into it Brad.
- All right good.
- To help decrease your control hip pain.
Now I'm going to say also, you should probably combine this
with the stretches that where we recommend on another video
the Bob and Brad stretching program for hips.
- Right, you'll see, you know, if it's tight
we need to loosen it up and keep it moving.
- Yeah, and it's that combination is
lethally effective, you know?
So you really want to avoid long periods
of inactivity and try to move without pain.
So that means you might have to use something
for weight bearing.
- Or in other words, cane or a walker
depending on your situation.
- Right.
Or you could, you know, if you walk in water
- Oh
- There's some buoyancy and that helps.
Or if you're on a bike
you're not quite pulling full weight on there, so.
- Stationary bike, real bike.
- So we're going to give you some tips here.
Let's, we got a dozen tips here again Brad.
- Oh!
- So let's get, let's get started.
One, as we said
do not really remain in a prolonged stationary position.
You can actually skip to your
you could set your cell phone alarm
for every 20 minutes to go ahead
and stand up or move a little bit.
This is for you that are especially working
at a desk at home.
- Right.
- It's really easy to, just to, you know
be there for three hours and not move at all.
- Yeah, get involved with your work and or fall asleep.
- So number three, stand and walk during phone calls.
And that's a good habit to be in.
If someone calls you to get up, start walking.
I often do that anyway, just to if I'm near my wife.
So I don't.
- Oh, you don't want her to hear your conversation?
- Well, she doesn't want to hear it.
- Yeah, interrupt everyone.
- Right
I, Steve jobs is famous for this next one, Brad.
He'd have walking meetings.
- Oh, sure.
- And he thought
that increased your creativity when you walk, so.
I would like to do that.
We should do that on zoom.
- Yeah.
- We should all be walking.
All right.
Use a standing desk.
The reason we like a standing desk
is because you can alternate
between the standing, sitting
and you can also do a half sit.
- Sure.
- Brad used to work
with employees at
factory jobs, right?
- Yeah, in industry they call it sit, stand stations.
So you may be assembling a part here on our workstation.
After 20, 30 minutes, your, you get fatigued
and your body needs a change in position.
So you sit in a stool that's high
and you can still do your job
because you're not sitting way down.
And then you take weight off your, your legs and your hips
and then you go back to that.
So that goes every 20 minutes or so to go back and forth.
- Yeah, it's really easy.
And it's, it's, it's easier on your back too.
That's often what we recommended it for.
So, you know, if you're, you can't get up from the chair
just even a little bit marching in place, you know.
Some, can get some hip movement
you can do it marching in place, seated or standing.
- Yup.
So, you know, he can give himself a stretch.
- Yeah, give it a stretch.
Yep.
I do this,
believe it or not Brad,
and almost more to protect by car, but I'll park way
in the outskirts of the parking lot to go to a store,
you know especially when I go to Walmart.
- Maserati?
- Yeah, Maserati!
They're gonna, ya know,
I can just see people banging
in my car door and not worrying about it, so.
Have enough problems.
- Rough neighborhoods?
- Yeah, there we go.
So if you're on a couch, a recliner, you know
during breaks and maybe many of you don't have breaks now
because people don't watch commercials anymore.
But you can get up during breaks and do some air squats.
And the air squats are just bringing the arms straight out
like this.
And you know
if it's a balance issue, you can, you know,
hold on to an arm rest.
Yeah, you can hold onto something.
- Something to get things moving.
Other than that static sitting position.
- Yeah, and if you're lucky,
in a meeting or on a plane
and then you can't really move too easy,
then you can do some marching or you can also
do just kind of sway the hips back and forth like this.
It gets a little bit moving.
- I can just imagine in a plane when you're packed
in the middle seat and you're doing this.
- Well even doin this.
- Yeah, they're going to be looking at you.
- That's why I try to sit next to my wife.
- Yeah, she doesn't mind.
- Yeah, all right.
You actually should use steps or stairs
sometimes instead of elevators, especially if you can do
that without increasing pain.
Now if that causes your pain,
I don't want you to doing it
but you are gaining some strengthening
and there's usually a rail.
You can help, help pull it up like that, so.
You can walk during your lunch hours.
That's my wife and I have gotten into the habit.
Now with both of us working at home
we go for a walk like at two o'clock
in the afternoon.
- Together, or different directions?
- Together.
- Oh good.
- We actually go together.
So not today, probably, cause it's gonna be
like blizzard conditions, isn't it?
- It was nice warm this morning.
- I know it's gonna change in a hurry, I guess.
Yeah, it's 46.
In our world, that's a lot!
All right.
Number 12 is probably the best reason to get a dog.
But if you get a dog,
it does force you to have to walk that dog.
Mike, you can attest to that.
- Get a smaller one though, because I've had a number
of patients that have a bigger dog
and it pulls them and shoulder problems.
They fall.
So, you know,
- They gotta train the dog, Brad.
- But the training part.
- Yeah, it can take a long time.
I know.
- We've got neighbors that walk by our house
and it is so funny because the dog is walking them
and they're, you know, they're younger and
and that dog is jerking on and pulling on him.
And once she walked both dogs at the same time
with a split and oh my goodness, she was all over.
- You gotta be, the dog gotta know
you're the alpha.
- Alpha beta gamma.
- You're in charge.
And if you walk, if you let the dog walk ahead of you
then it thinks it's in charge.
So you need to walk ahead of the dog or at least
even with the dog.
- Have you ever done that?
Well, no, I don't own a dog
but I watched the dog whisperer or whatever.
All right.
- It's got nothin to do with hips.
- By the way, this is
this video is a part of a series of videos on hip pain.
Check out the rest of them.
Go to bobbrad.com
Go to the program section, look for hip pain.
And you can watch all the videos that pertain to you.
- Right, just look at the titles.
If you like the information, there's a PDF printout
for each video.
Shows our preview exercises all on paper.
You don't even need to give us your email,
it's completely free.
- All right.
- Say no more.
- Enjoy.
(upbeat music)