♪ Bob and Brad, ♪
♪ The most famous physical therapists on the internet ♪
(cheerful tone)
- Well, wait, the sign.
Keep going.
- Hi folks, I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
- on the internet. - In our opinion,
of course, Bob. - Today, we're gonna show you
the seven tight hip stretches.
Be pain-free and active.
- Bob, this whole seven stretches,
actually there's almost eight, they all flow together.
You can do this very quickly once you get used to it.
I developed it for myself,
because I want to do something fun
and exciting and efficient.
- I've been very impressed.
I saw that you were practicing,
and it was a nice routine.
It was very fast.
So you can stretch all the hip muscles very fast.
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Thank you, Tanner.
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- Right, they don't come like this. (laughs)
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- Like you never said this before. (laughs)
- I know.
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Anyways, let's get on with this.
- And educated.
(both laugh)
- So we're talking about the hip seriously here.
The hip, it's a ball and socket joint here.
We have a nice skeleton of the hip.
- It's a good representative of what it actually does.
- Right, around it, there's a capsule,
which is some soft tissue
that needs to be stretched a little bit,
all the musculature including the smaller muscles
that do the supporting of it,
and then the larger muscles that are responsible
for the gross movement for that power
that you get from your hips.
So we're gonna flex it.
We need to internally rotate it, externally rotate it,
extend it, abduct it, and do some crossover, adduction.
And this will complete all those movements.
Quite short- - But very complete.
- There you go.
Let's exit that.
- I'll hold onto this right now.
You want a pillow, Brad?
- Yeah, no, no.
I don't use one at home, just because I do it on a mat.
- While you're doing stretch.
- You can do this on the bed if you want, or on the floor.
There's one stretch that you have to modify
if you do it on the floor and you'll understand that.
I'm gonna show you two options.
One option just with your hands doing assistance
with your legs or hips and the other, the stretch out strap.
And this can be real-
- It's called the stretch strap.
- Stretch, I'm sorry.
This can be really advantageous for certain people,
and you'll see why in just a few minutes
as we go through this.
Are we ready, Bob? - We are ready.
- Okay, so first thing you want to do is relax,
take a couple deep breaths, and allow the muscles
in your whole body to relax to do this most efficiently,
get a good stretch.
First thing is knee to chest.
We're just gonna go and pull like this.
Now all of these, you can hold up to 30 seconds
if you wanted to.
I am not gonna do that for this demonstration.
- And all of these you do both sides, right, Brad?
- Exactly, but this routine-
- You're gonna do one side right now.
- Right, I'm gonna start with the right.
I'm gonna just go a few seconds,
but you can hold it longer as you need or wish.
These should all feel good.
If they create any sharp pain, stop.
Do not do that stretch.
- Or do it a little bit short of the sharp pain.
- There you go. - So you could go right
to the point of pain and then back off.
- Yes, yep.
So use good judgment.
We're not here to stretch and tear muscles
just to gently stretch them.
Now single knee stretch or to the chest,
and then pull over.
- Yep, he's pulling to the opposite shoulder now.
- Yep, get that piriformis. - So he went right from that
right to that. - Yep.
Good, now bring the other leg up.
I'm still working on the right leg,
and bring the ankle to the knee or just at the knee
and push down.
- I don't know why, but this is my favorite stretch.
- Ah, I really enjoy this. - I love external rotation
like this.
- And people lose this as you get older.
- They do.
- 'Cause it's hard for people
to get their foot up on their knee to tie their shoes
or put their socks on.
- Right, I've got a neighbor I just showed this stretch
to him, because he was starting to have trouble.
I go, "I bet you're having trouble tying your shoe."
And he goes, "I am."
- Now from this one, you could just fall,
leave your foot here, and pull over like this.
- Now he's stretching the opposite hip actually.
- You're getting a little bit of something on the right,
but, yeah, you are doing it.
I do this, just 'cause it's very efficient.
And then this is the one on the bed,
you gotta make sure you're not on the side of the bed,
so you have room to bring this foot off to the side.
This is a little awkward, I have to admit,
but it does a nice internal rotation
of that femur. - Yeah, some of you
might not have the motion to do this one.
- If you have a hard time bringing your foot out,
just bring it as far as you can and roll it this way.
- You can even use the other leg, right, Brad,
to help bring it over? - Yep.
- If you put it, yeah.
Even if you start right here, right here,
you just start going like that and bring the leg over.
- The stretch out strap will help people like that,
and you'll see that when we go through it again.
So do this if you can.
There you go.
Okay.
Now the next one, hands under here, hamstring stretch.
Although, the hamstring does connect on the ischial
right next to the hip. That's how I like to include it.
Then, let that leg drop to the side,
holding on, and let it stretch out.
This one is really helpful with the stretch out strap.
- Stretch strap. - Stretch strap.
Bob is really particular about that.
He must have been talking to the manufacturer over there.
Yeah, there you go.
And then from here,
you're gonna go to the side of the bed
just with your butt, shoulders stay on,
and let that leg come down. - Don't fall off.
- Stretch here.
If you want, you can bring this knee up here,
and that makes sense to touch a little more intense.
- Yeah, actually, pull that one, Brad.
You can see the leg come up.
See how his leg is coming up?
That shows you how he's stabilizing the pelvis,
making that hip stretch more.
- So once you do these, you'll get a feel for it.
You can just put the like there
and push down here if you would like.
Okay, and then the next one actually gets both hips
at the same time.
I call it the clamshell.
I like to put my feet together flat.
I grab my ankles, and then I push out
with my forearms like this.
And I work that really nice.
The strap really helps with this.
Now you can cross your ankles like this.
Can you see that, Tanner?
Everyone can see that at home?
Just wave at me. - Just wave. (laughs)
- Or you can do it like that.
Or you could do both.
And then you start over on the other side.
I'll go through it quick.
So it's here, here, here,
there, the hard internal rotation for some people, there.
I can't go over this one, 'cause I'll bump into things.
And then over the edge of the bed, and then the clamshell.
- Nice job.
Good memory for an old mind.
- Yeah.
Did we do the hip stretches yet?
(both laugh)
Okay, now the stretch strap.
Actually, this one, we do have one.
It's an excellent strap.
We did have our name put on it,
but you don't have to use ours.
You can use whatever you have.
- Yeah, I'm really proud of this.
It's a really good job.
- I'm really happy with it.
So anyways, here's the loop.
Put the loop.
You can do this with or without a shoe on.
I've got my shoe on.
I don't have socks on today.
I hope that doesn't bother anyone.
I thought I had them here, but they were at home.
- Part of the No Socks Society.
- Yeah, actually, maybe I got those little shorty socks,
I should say.
Anyways, get it around your foot
and you can just leave it there.
Okay, we'll start the whole routine over.
- Sure. - Okay.
So I'm gonna bring the knee up.
Some people have a hard time getting up here.
Just pull with the strap here or on the side.
I'm gonna do it here.
The loops come in handy,
especially if you have arthritic or sore fingers.
I'm gonna stretch here.
Okay, now, I'm gonna take the strap over this way.
Grab here if you can, or grab the strap here,
and go across that way.
The strap just works out so handy.
And then I'm gonna bring this knee up,
strap over here to help get the ankle-
- Ankle on the other opposite knee.
- Absolutely, Bob.
Bob, do you want to go through every particular muscle
that we're stretching on there?
(Bob laughs)
There's a lot of little ones that have some-
- We're actually stretching the capsule quite well.
The capsule, again, is that thick, fibrous material
that holds the ball into the socket.
And a lot of times your muscles may be tight,
but that if that capsule's tight,
it takes a lot to stretch it.
And that's what can happen over time.
- Here's that tough one
where you're gonna bring your knee in.
If you've got the strap on, - That's nice.
- You can kind of pull this over a little bit.
Your knee may not go down this far,
or some people may go way over it
and drop it down and some won't.
So use good judgment on that.
Breathe and relax, the whole thing.
Okay, now this really pays off.
- Yeah, for the hamstring.
- Yep.
Keep your knees straight if you can and pull up.
- Again, look how he's using the loops on both sides.
Uses the loop on the hands and use the loop on the foot.
- This, really, you cannot do it-
- You got pretty good flexibility for an old man.
- Oh, Bob, well, I've been practicing.
Thank you. - For many years, right?
- Ooh, yeah, I did stretch them out pretty hard
when I was younger and that probably helps.
Okay, now I also like it for...
Oh, that's right off the bed.
And if you want to use it to pull here to get the quads-
- That'll definitely stretch the quads more.
- Optional.
Optional.
Now I'm gonna take the other end of it,
if you need it to, around here.
- Look at that.
It's such a wonderful tool,
and they're not very expensive either.
All right, now, for the final one,
you take the loop here and throw it around your feet
if you want to.
And I'm gonna grab in here and here,
and it just gives you more leverage.
If you do cross, you can also do that.
That's a wonderful tool, Bob.
Did I forget one?
- No. - I don't think so.
- You almost made me want to buy one of them.
(Brad laughs) No, I have one at home.
- Yeah.
- I use it for a lot of things.
- You could use a towel.
There's no reason to- - Or a sheet, roll a sheet.
A little more difficult.
- Yeah, 'cause the loops are very handy.
- What I like about them is you can just fold that up
and put it in your pocket.
- Well, yeah, I'll do that.
- You can actually take it
if you're gonna go into a race, or running, or triathlon.
- Yeah, you could lay down out there in the grass
before the event.
Could have quit.
(both laugh)
All right, enjoy the hip stretching.
I'm sure you'll do well.
(cheerful tone)