- Hi, I'm Bob Schrupp, physical therapist.
- I'm Brad Heineck, physical therapist.
Together we are the most famous physical therapists
on the internet.
- In our opinion, of course.
- Brad, we just did a video on how to tell whether
or not you have a weak hip, top two signs of a weak hip.
You could put a link towards it, to it below.
And now we're gonna show you how to strengthen that hip,
when you find out you do have a weak one.
Brad, why don't you go ahead.
Let's jump right into it.
- Okay, standing, if you're in a standing position,
first one I'm gonna do.
It's nice to have a chair to hold onto, okay,
unless you have very good balance.
A little balance there.
And then you're gonna bring the knee up, probably to here.
You know, you can go higher if you want,
but you should go up to 90 degree hip flexion,
which is right there.
And you're gonna do that 10 to 15 times.
- Always keep good posture when doing it.
Don't be bending over.
- Yeah, exactly.
- Okay, good posture, like Bob said.
If 10 is easy, and you want more,
you probably have to get some ankle weights
or put on your steel toe boots or winter boots,
cause they'll add a pound or two.
That makes a pretty big difference on these.
So you can do 10 of those with the weight you need,
so that it feels fatigued by the time you get done with 10.
then we go hip abduction out to the side.
Now this is the proper way to do it.
This is the improper way to do it.
Big difference.
So keep up that good posture and avoid this.
Look down at my feet here.
Another big error that a lot of people do is
they just kind of swing it out and then bang in.
To do it well, it's out and back
with good, controlled motion.
Do 10 of those good posture, pure controlled motion.
And then we're gonna go the third direction,
straight behind you.
Not this, but that knee is straight,
out as far as you can, And then come back.
And again, you're not swinging through like this.
I have patients do this,
and I need to correct them right away
so they don't start a bad habit.
It's here.
Again, this is not correct.
- There's a good alternative to that, Brad.
Wouldn't just like sit to stance be real good
on that one too?
Another one you can add on.
- Right, yeah.
And that's the bonus one after you get done with that.
This actually works more than just the hip,
but it gets the hip along with the quads.
And this is a good general strengthening one.
you know, if you need to push off from arm rests
if you have them,
if you're pretty strong already,
you might just push off from here.
And if you're really strong
your hands could be up.
- Or across the chest.
- Yep, or across the chest.
Yeah, I'm getting tired already, Bob.
These are nice exercises. - You look fatigued.
Now the next step is laying down and doing supine or prone.
Bob will through that right now.
- all right, gonna start off laying on your back.
I'm gonna work the right one here.
You can put the left one up like this
and you're just gonna lift up like this.
And again, slowly.
you probably wanna do a hold on this one.
Probably Brad, what you say?
- Yeah, I wouldn't go more than a second.
- One, two.
- That's one. No, the second.
That's an option, Bob.
You could certainly hold it up there longer.
- You actually do feel it.
Especially I got long legs, so.
I gotta say, good 10 to 15, you'll feel this.
Just going straight up and down.
The other thing that you can do on this is at the end,
do a supercharge, they call it.
Just wiggle the leg up and down like that.
That really burns it at the end.
- That's pretty aggressive.
- Yeah, so if you're a little more stronger
you may wanna try that.
- Make sure, I don't know if you mentioned it,
but when you do this, if this is the leg you're doing,
make sure this leg is up and bent like this.
Don't try and do this with both legs straight down.
- Really hard on the back.
This kind of stabilizes the back down.
So now I'm gonna go onto my side
and in this case I like to keep this knee bent too,
to be honest with you, the one I'm not working.
This is working the hip abduction.
This is the one that we really talked about
in that last video, that was weak.
And again, you're gonna bring it up
to about a little bit above level.
Getting nice and slow and easy, nice and steady.
I'm feeling that Brad.
- Oh yeah, now I want to mention a couple things
that my patients oftentimes do incorrectly is
they'll point the toe up towards the ceiling.
- Oh really?
- Yeah, that's working the wrong muscle.
You're trying to keep the toes point straight.
- That's the way it is around here.
(indistinct)
Now the other thing I have people do is
they start rolling back like this and then-
- and it's the same thing, you bring your toe up.
- Lay on the side.
- I like to put my hand on here
just to get a little feedback, too.
- Sure, yep.
you can feel that muscle value working in there.
- All right, so you're on your back.
You're on your side.
Now you get on your stomach.
And with this one, you're gonna go ahead
and just lift up like this.
And another alternative is you can go up like this.
If you wanna go up a little higher, even.
- It changes the muscle grouping a little bit.
Nice job, Bob.
- How easy to do, you can do these
before you can get out bed in the morning.
- You bet.
- Take your spouse.
- Yep, and the nice thing about doing them laying down is
when you're done, you can just lay there and take a nap.
- That's right, you're all rested and ready to go.
And you feel good about yourself.
- Yeah, so I think that, oh, excuse me.
We've gotta work on this guy, Bob.
Look at the hip on here.
He's got nothing but skin and bone,
it's just bone actually.
So yeah, subscribe to us If you wanna learn more
about hip strengthening, shoulders, hip arthritis.
50 up, or 40 on up.
- 40.
- Be careful.
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