- Today, Brad and I are gonna show you
five hip stretches
that'll help to take the stress off your back.
- That's right, Bob.
And they're advanced?
- Advanced.
- Absolutely - Like us.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
(air whooshes)
- Okay, when you bend over to lift something, Brad,
I don't want any movement coming
from your back- - Mm-hmm.
- I want it all coming from your hips.
So I don't want you going like this. (chuckles)
I want you going like this.
- Wow! Shall I demonstrate?
- Yeah, why don't you?
- On a real person. - Right.
- So yeah, I'll get in reference with the spine.
So he's saying, if you round your back over
to flex forward- - Right.
- Ooh, lot of stress going through that spine.
But if we keep straight and do this,
use the legs and the hips- - Right.
- To bend and lift. - Back stays straight.
And we're gonna show you these stretches
that allow your hips to do that.
- Very critical.
(air whooshes)
- All right, the first stretch we're gonna show you
is the rectus femoris.
- Oh, rectus. - Rectus.
Darn near killed 'em. (Brad chuckles)
So rectus femoris does go up to the pelvis.
- [Brad] Yes.
- And if it's tight, it could pull your pelvis over.
So this is the couch stretch,
where you actually put your leg up on a couch,
and it's a very aggressive stretch.
- Yes, it is.
Yeah, you wouldn't wanna do it on a chair like this,
it's kind of hard.
It kind of hurts your foot, doesn't it?
- Ah, it's all right, I'm tough.
Bob's tougher'n nails.
But yeah, on a nice soft couch, it works good,
and carpet floor.
- And Brad will show it on the bed now.
- There you go.
(air whooshes)
Now you can do this same muscle and same hip stretch,
you can do it lying on your side, or prone, on your stomach
in bed, or on a carpeted floor.
So I'll do the sidelying first,
and you can do it, I'm gonna show you
how to do it with a stretch strap or without.
First off, you don't have one,
and you can comfortably grab your foot.
You grab it here, and you're gonna pull like this.
Now, bending your knee doesn't do it,
you have to flex the knee, or bend it,
and then bring the knee back like this.
- [Bob] Right.
And if we get on that other camera-
- [Bob] Pull the hip back.
- Now I can feel that rectus femoris.
From here, all the way up to here, stretching.
If you got a strap or a belt, then make a loop,
that could be easier. - It's a lot easier, right.
I've got better leverage, I'm more comfortable.
And you're gonna stretch and hold, and relax.
If you wanna do a long 15 to 30 second stretch, you can,
but that's kind of difficult.
- Then you can flip right on your stomach.
- Yep.
- If you want to do it in this fashion.
- If you don't have a belt,
and you can comfortably, grab back like that,
and then you stretch.
- [Bob] There's a reason we call these advanced.
- Yep.
This is much, I'm probably bumping my mic.
This is really easier with a belt or a strap like this.
If you got one of these straps, it's really nice,
you don't have to grab.
- [Bob] Yes, it is.
- There we go.
- [Bob] Works really good.
- This is much easier.
- [Bob] You look like a pretzel, Brad.
- I feel like a pretzel, Bob. Salted.
- All right, next stretch.
(air whooshes)
All right, the next stretch we do
is called the frog sit, Brad.
And I started this one about three months ago,
and I could only go this far.
- Yeah.
- And then, you get your legs apart-
- Yep.
- Your feet apart.
Now I can go all the way down.
- [Brad] Nice.
- Right.
- It's nice to see the gains.
- Again, Bob is tougher than nails.
He's got it without any cushion.
If you wanna put a pillow under your knees,
or under your feet, and it feels better, that's fine.
I'm gonna use a cushion here, and and my shoes on,
because I'm kind of wimpy.
- And you can see how his feet are apart.
- [Brad] Yep, like this.
- Right.
- And then sit down like this.
- [Bob] You do pretty well with that, Brad.
- [Brad] Ooh, yeah.
But it's stretching, Bob. I feel it.
Oh yeah.
Wow.
- [Bob] There we go.
- [Brad] I'm feeling better now, Bob.
- All right. You look bad, too.
(air whooshes)
All right, The next one, Brad, is the pigeon pose.
- Like the bird, pigeon?
- Apparently. I'm already in that pose.
It really stretches the hip flexor.
You wanna to jump into it?
- [Brad] Yep, from the front angle,
it looks like this.
- Right, that foot's turned out a bit.
- Yep. And then, I don't do this one.
- Dontcha?
- But it's a good stretch on my hip.
I've got some other ones I do, but, yeah, this is...
The idea is to stay up, I'm assuming,
is that correct, Bob? - Right.
- Yep.
- Let's go right into the next one, Brad.
- Sure.
- Let's go 90/90,
because it's really easy just to sit down.
- Oh yeah.
- Put this leg out.
Right angle. Right angle.
And now I try to twist, and bring myself to the back leg.
- Yep.
- And I don't do this one, 'cause it hurts my back.
- Oh, sure.
- In a painful way, so-
Then I go- - I'm not even gonna try it.
- Maybe stretch a little bit this way,
and reverse 90/90-
- Yep.
- Other leg., stretch this way.
- Sure.
- And then I can go into the pigeon pose.
- Yeah, those two work together quite well.
(air whooshes)
- Alright, this next one, Brad,
is to help you squat deeper.
- Sure.
- So you start off, and you can slide against the wall.
- Yep.
- And you can go down as far as you can.
- Yep.
- And eventually you can actually add some weight.
- Sure.
- And you just sit here. (chuckles)
- How long do you sit there?
- As long as you can, Brad.
- I like that idea. - Not very long.
- Like at the beginning of the video,
we talked about lifting properly.
- Right. - And straight back.
And that will- - Keep your back straight.
- Yeah, that'll help train you
and actually strengthen you, too,
so you do lift and squat properly.
- And then you'll probably have to have
someone help you stand up.
(both laughing)
- Well, hey, maybe just don't squat quite so long.
- All right, that's it, Brad.
All right, very good.
Keep those hips flexible, strong, and ready to roll.
- And save your back.
- There you go.
(upbeat music)