♪ 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 are the famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Okay, today we're gonna show you
the number one muscle group
you should strengthen to stop hip pain.
- Oh!
- And we're gonna make sure you have a leg to stand on.
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- That's right.
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- Yeah. Oh yeah.
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- So the number one muscle group
you wanna strengthen are the glutes.
So there's three glutes:
the gluteus maximus, gluteus medius, gluteus minimus
- That's a lot of--
- Yeah. - That's a lot of Latin too.
- Yeah.
So what these muscles do besides making
helping the hip move, they actually stabilize the hip too.
So here we got a leg
and this is the femur and this is the head of the femur.
- Right.
- And that fits into a socket just like that.
Those muscles help stabilize that bone into the socket.
- Right.
- If they're not doing their job,
this can slosh around and it can often move forward
and start pinching structures on the front.
And that's where you start getting pain
on the front of your hip
and the back right where the socket is.
- Yep.
- Then it can go down the lake too
is what I was trying to say.
- Right.
- So we wanna strengthen all those muscles
that help hold it into the socket
and it'll make the hip more stable.
And I mean, this isn't something
where you're gonna see results right away.
- Yeah. It's, any strengthening takes time, you know.
- It takes time
but once you, you get it strong enough,
it will, you'll see some decrease in your pain, most likely.
All right, Brad.
What am I gonna do with this now?
- I don't know. Give it to the dog. No, put it back.
- All right.
We're gonna start off with glute pumps
and that that's for the glute maximus.
And it's probably one of the more important ones.
So you're gonna start off.
You could lie on a pillow if you wanted to,
but otherwise you can just lay down like this.
You're gonna bring the leg up like this
that takes the hamstrings out of it.
And you're just gonna lift towards the ceiling.
- [Brad] Yep.
- Am I going straight up Brad?
- [Brad] You are. You doing a good job.
- It's hard to tell.
- [Brad] I noticed I was doing this on a video.
I was watching. It's like, I was not
I didn't have my legs straight up. I was like-
- You were going like this. - Well, yeah, I wasn't right
but it's not that big of a deal
if it's not perfectly straight
- With all these exercise
you wanna concentrate on squeezing the butt too.
You're gonna get just a little more strength in now
than if you do that.
- So if you think about squeezing your butt cheeks together.
- Yep. Putting the quarter in there, right, Brad?
And squeezing this together.
- Yeah. Like a slot machine.
- Yeah.
All right, another way you can do this
is actually in a quarter position.
- Sure.
- So you can actually go up this way.
You're little core strengthening with that
and it's still a little more difficult.
- Yeah. You gonna wanna tighten your stomach muscles up
'cause it,
everything works together, you know.
You just can't forget about it.
- Now, if you wanna make these a lot harder
you can actually use a band.
- Oh yeah. Which one do you wanna use, Bob?
Here, take. - I'll take the gray one here.
- This one's a little smaller.
- So these are nice bands.
And again, this is definitely advanced
because this is gonna provide a lot of resistance to it.
- [Brad] Right, yeah.
If you got a weak hip or you have been, you know
elderly or you've had an injury or something
you're not gonna use these right away.
- The further down on the leg they are, the harder they are.
So if you bring it up a little farther up on the hip
it's gonna be a little easier.
- Are you doing the clam shell?
I was gonna do the pumps first and then the clams shell.
- Okay.
- So I gotta get back on here.
- Ooh.
- So...
All right.
- Mine on.
- So this is pretty tough now here.
So I'm getting quite a bit of resistance here.
You went with the pink one, Brad.
I gotta give you a credit.
- Well, a little easier to see
for the people viewing. - Sure
You know, I'm always concerned about our viewers.
- He always keeps the viewers in mind, right.
What are you gonna do now?
- I don't know.
(Bob laughing)
- All right. I was gonna do some hip abduction.
- Yeah. Why don't you do that? - Yeah.
- Now we're gonna get into the minimus medius muscles
the glutes and how you can actually strengthen those
in a standing position
- Which oftentimes is a little more advantageous
because the muscles are standing and they work
as they do when you're walking more often.
Now, if I move this down to my knees
this is a lot harder here than when it was up here.
So it's a nice way to vary it.
And obviously you're gonna wanna work both legs
and I shoot for 10 repetitions
particularly with these heavy bands on
if you get the 10, those muscles should be burning.
If they're not move it down a little bit.
- I'm sorry. I had to wipe my nose.
- No, don't worry about it, Bob.
That, that happens.
- All right. Next one,
Another one that actually works on the glute max
and the medius and minimus is clamp shells.
- Oh yeah.
- So you're gonna lie on your side
and you're gonna actually put your ankles together
and your knees together.
- Here, allow me to point it out, Bob.
So yep.
Feet touching right there and knees touching.
- And you're just gonna open the clam here.
- Yep. So I always think like a pivot point here
at the feet and at the hips and it's like a clam open.
That's why they call it the clam shell.
- Now, as far as the number of repetitions
usually around 10 to 15, you know, or take it to fatigue
you're gonna be surprised if you don't do this activity
or exercise, these muscles fatigue pretty rapidly.
- Right.
- I mean, I do 'em and mine's getting tired.
- Yep. Yeah. Because you do it slow
with some meaning and they're gonna do the job.
- And obviously again, you can use the band
and make it more difficult.
I wouldn't start off with the band on these.
- Yeah.
- Because again,
- Are you gonna tell your story about getting-
- I don't know. I think I'm gonna tell it
because you're, you're so critical of it.
- Well, I've heard of so many times, Bob.
(Bob laughing)
- He got sore hips cuz he used the band too early.
Look at that. - Oh, I used it too early
and I also did it every day. (Bob chuckles)
- And too many repetitions.
- Too many repetitions. Yeah.
- That's a guy thing.
- I thought I was strong.
You know, I hadn't been doing it.
I just jumped right into the band,
and that's a mistake.
And obviously you're gonna do both sides, you know.
- Yeah, just turn over-
- One side right there.
The last thing you're gonna do, it's just to do some squats
- Brad.
- Oh yes.
- You're gonna actually,
you actually can do the squats with the band on too.
- Oh that, it's actually a good idea.
- It is.
- Yeah. - 'Cause then you're actually-
- Do you want me put it on?
- Yeah. You go ahead 'cause I'm gonna do the kettlebell.
- Oh, good idea.
So you can do this with or without the band,
but the band really does it extra.
I'm gonna have the chair.
Normally, I'm gonna do this like this.
- Right.
- So I have something to hold onto or a countertop,
but just imagine that there so you can see what's going on.
I'm gonna spread my legs out, get a little tension on there
and with good posture upright, I'm going to drop down
and keep pushing out with my knees as I drop down.
So you're working two good muscle groups:
the abductors and the glute max at the same time.
- So you're getting all those glutes
at the same time, basically.
- Oh, it is a nice and you could just feel it working
and really it's just, it's one of my favorite ones.
- Oh this is actually
one of my favorite ones is using the kettlebell so...
- Ah yes.
- And you need a decent amount of weight,
I think, you start off with low amount
but I'm actually up to 50 pounds now.
- Ooh. - This isn't 50, this is 30.
- So for seniors or if you're weak
you don't have to worry about the kettlebell.
- I just like this for the back too.
- Sure.
- But you're gonna, legs apart, and you know
we got a whole video on showing how to do the kettlebell
but basically I'm using the by hip thrust
to bring it forward.
You're not lifting it with your arms.
- Yep.
- You're using the body weight to lift it up like this.
- And I don't like the squat way down.
I mean they they'll show people going down this far, Brad.
- Yeah. That's look like a backache to me.
- Yeah.
To me, I just like to keep my back in right position.
And I think I'm looking all right on this .
- I'm not saying nothing.
- All right.
- The kettlebells, my wife loves these too and she does a-
- Very very popular.
- Yeah. - I don't like 'em at all.
Not 'cause they're not good.
I just, I prefer other things.
- Right.
She loves 'em,
and she does I think like a couple sets a day.
- Sure.
How many of those together on your house?
- Well, this was the one she was using
but I think she's gone up now.
- Yeah. She wants to think about going to the 50 pounds.
I go, I don't know, Linda.
- They're kind of hard to take on vacation.
- Yeah, no, you won't take them on vacation ride.
- Can you imagine, a luggage of a 50 pounds
- Yeah, yeah.
Right.
Yeah.
- You're gonna have to tip the people to carry and ey.
- You exceed your limit right away.
All right, remember Brad and I can fix just about anything
- Except for.
- A broken heart.
- That's right.
- We gotta get some relationship training.
Then we can fix a broken.
- No, the kettlebell take care of it.
Just drop that on somebody's chest. Boom!
And it be, it'll start to hard up.
- All right.
- It'd be like a, you know,
- Like a lawsuit.
(both laughs)
Thanks for watching.