- Hi, I'm Bob Schrupp, physical therapist.
- I'm Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- Well, in our opinion of course, Bob.
- Brad, do you waddle like a penguin?
- No, I don't, but I,
- I'm not trying to be insulting.
- No.
- Because some people have this weakness in the hip,
and that's generally what it is.
- Right.
- That's generally what's causing it is,
if you are, when you walk, Brad's gonna demonstrate.
- Right. Okay.
- Show just one side first.
If you have weakness on one hand.
- Okay. If you ever see someone that walks like this,
they have that lurch to one side and sometimes
they can actually do it to both sides.
- Yeah.
- And they're walking like this and
there's that medical name for this.
It's called after a doctor. Isn't it, Bob?
- Trendelenberg, yeah. Trendelenberg lurch or
Trendelenburg gait deviation.
- Mm hmm.
- Or Trendelenburg sign.
- Right. Most lay people just call it the waddle.
- Yeah. Okay, so let me show you how to correct that.
- Right.
- The reason you do that, often times is
because you have a weakness in a hip abductor muscle
which is right there. That muscle's not strong enough
and you need to compensate by going
to the direction. You don't think about this.
Your body does it automatically so you keep your balance.
- Right.
- Once this muscle gets strengthened up,
it can take care of it and go on.
So this is the best exercise that you can do.
That Bob and I feel is the best exercise.
You get yourself a theratube
- I think theratubing or resistance tubing.
This is a kind of a tube and it gives you,
it's a stretch tube.
- Right.
- And you're gonna wanna buy one with handles on it too.
- Mm hmm.
- Just put again, thera, T-H-E-R-A.
Tubing, T-U-B-I-N-G.
- Resistance tube, whatever.
- Resistance tube.
- There's gonna be a lot of 'em online.
Or you can just go to the store and pick 'em up.
This is a 10 pound one.
This one is a 15.
You're probably gonna want a five pounder possibly.
- Right, to start off with.
- Unless you're pretty strong.
You only do this, assuming that you can walk around
with good balance and you feel stable.
- Yeah, we don't want anybody to fall here.
- Right.
- If you don't have good balance
we don't want you working on this.
- Or you're gonna do it with someone that's gonna hold your
belt line or put a belt around you,
a safety belt.
- To start off with
- Yeah.
- All right.
So it's very simple. Bob and I are both gonna do it.
We're not gonna jump rope like maybe you thought,
but you simply go out to the side.
Now this is gonna strengthen my left hip.
And you can go like this to the left.
Now I'm gonna go this way. You might as well do both sides.
And again, when you do this,
don't compensate with this.
- Yeah, you gotta stay straight up.
- Nice and tall.
And you're gonna go out as far as you can
after you get used to this. Stretch it out.
Stretch it out. Now this does not look like much at all.
- Oh, it's hurting already. I got the heavier one.
- Yeah.
- So you can start, Brad, like this, right?
Just you can start by bringing it out.
- Yeah.
- Working on the one side.
- Right.
- You don't even need to move out of the spot.
- Right.
- If you don't want to.
And then you can start working to that way.
- Yeah.
- But yeah, this is, oh, this is hard work
- Right.
- This is not easy.
- Now, if you look at it from a profile,
one thing in particular that may go wrong
cuz you're thinking about,
you're looking down like this.
You don't want this.
You wanna be up tall, shoulders back, maintain good posture.
So that carries over.
So your gait goes from this to a normal gait.
- So people are gonna wanna know how much to do
this, Brad, to start off with.
I would probably start
off with a few reps and see how sore you get.
- Right.
- Cause you may be swearing at us the next day
if you
- Exactly.
- Do too many of these.
So what would you say?
Maybe 30 of them to start?
- Well, I'm gonna start out,
if you can do this and it's going pretty good,
- Or you can go like this. Step out, right?
- Right.
- Either way.
- And if you do 10 to 15 that way
and it feels pretty good,
I might go up to 30.
- Okay.
- See how it feels the next day.
If it feels good the next day and you think, boy
I'm ready for the next step.
Then you might start the walking.
- Sure.
- And I still would go both directions.
- If you're sore the next day,
I wouldn't even do it the next day.
- Right.
- I would hold off
- Yep.
- And then let it recover a little bit
and then start up again.
- You better wait.
- So that might have been too much for you.
- So yeah, this is a very simple exercise.
Very effective for that hip abductor.
And I don't know, Bob, what else you got to say?
But subscribe to us.
- Yeah. Remember we're not just pretty.
- Yeah. We're pretty ugly I think or
- No. Pretty helpful.
- Pretty helpful. That's right.
- Yeah, Thanks.
- Take care.