♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical
therapists on the internet.
- In my opinion of course, Bob.
- Humble opinion.
Today we're going to talk about why everyone
should make their gluts- (chuckles)
gluts. - Glutes (laughs)
- Glutes are working right.
How, why, and we're also going to top off
the Chair of Death.
- Oh, Bob. (chuckles) - Really intrigued.
- So just, you know glutes,
muscles in your butt and your hips.
Those are the muscles that-
are really important. - We'll talk about them.
- Yeah.
- We'll get into this.
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- Absolutely Bob.
- All right. All the glute muscles, the glute maximus.
That's the big muscle on the back here.
- Yeah, right there.
- Gluteus medius, those are the ones on the side.
They play a large role in stabilizing the hip
and the pelvis.
- Sure.
In fact, they're almost like
the rotator cuff of the shoulder.
- Sure.
- So you got the ball. This is the leg cutoff here.
You've got the ball and the socket of the hip.
- Sure, yeah.
- That, those muscles help keep that ball
right in the center of that socket.
- Sure. Can-
- Stabilizers.
- I think you mentioned that. - It stabilizes it.
- Yeah.
- So what happens? In fact,
the most important one is the glute max the biggest one-
- Sure - We should expect.
That prevents this ball.
I don't know if you're close you can see this or not.
Prevents this ball from sliding forward like that.
- So if you- - See that Brad?
- This direction- - Yeah.
- Going that way.
- It's kind of translating forward.
It's what you get in the shoulders like an impingement.
Now, if that's, if that ball starts sliding forward,
it can start pinching soft tissues there,
like the labrum and stuff.
And I know this very well Brad.
Because I have had this twice. - Yeah.
And I didn't know what was going on at a time.
- Yeah.
I was like, why am I getting pain down you know,
my groin and my side- - Yeah.
- When I'm running.
And the reason was because I was, my glutes,
had got what was called gluteal amnesia.
We'll talk about that.
But my glutes weren't working, right.
So my hamstrings were overworking
and your hamstrings are attached down here further,
and they actually cause like a lever arm
and caused that ball to move forward.
- Right.
The muscles aren't in unison the way they're meant to be.
- Yeah, you don't need to know the specifics of that.
You just know to need, need to know that,
you got to make sure your glutes are working.
- Right.
- Because if they aren't working right,
you could start ending off, end up with a whole imbalance,
and start ending up in some pain issues.
- Sure. Yeah
- You're going through this a little bit, Brad.
Well, a lot of times you've have hamstring issues.
It's because your glutes aren't working right.
- Right.
- So your hamstrings take over.
They'll work harder- - Yeah.
- If your glutes aren't working
and your back muscles- - Sure.
- Will work harder.
- The muscles surrounding the glutes.
- Yeah. So if the glutes aren't doing their job,
they're the biggest muscle in your, you know,
on your lower extremity.
Then the other ones are going to take over
and they're not going to do as good a job.
They're going to maybe tear
or they're going to hurt your back.
So- - Right.
- Almost everybody cannot benefit from this.
- Right? You got it.
- And a lot of times one of the things
that causes glutes to get weak is,
if you sit a lot, well, who doesn't do that now?
- Right-
- Quite often, we're a sitting society.
So anyway,
this was actually developed by Dr. Vladimir Yanda.
We think it's said right. (Brad chuckling)
He called it the cross pelvic syn-
crossed pelvic syndrome.
And there's a,
that's lower cross pelvis syndrome.
Because there's also an upper- - Sure.
- Cross syndrome where you have a tight-
- Yeah.
- Chest.
- But we're talking about the hips.
- We're talking about the hips
- Yeah. - Yeah.
- So what you often have in cross pelvis syndrome
is you have tight hip flexors.
- Well, the muscle in front, right deep in here.
- Yeah. And then you have weak glutes.
- Yeah.
So they work with each other.
The hip flexors- - Right.
- Flexes, the glutes extends.
And that's where there's-
- So- - An ilium.
- If those glutes are weak,
you're also might overwork your hip flexors.
- Sure. - So-
All right. Let's get into it Brad.
Let's show the two tests- - Of course.
- If you want to get rid of this one.
I'll show, I'll show first. The one-
Now this is just to give you an indicator.
I think most of you are going to find out
that it's kind of a little bit difficult to tell.
But you can lay prone or on your stomach, on the floor.
And what you're going to do is
you're going to take your hand,
and you're going to put your palm on the butt
and the fingertips on the hamstring.
The hamstrings are running right through here
in the back of the leg.
What you going to do is you can lift your leg up.
And what you want to feel is which muscle kicks in first,
is that the muscle, butt muscle, or is it the hamstring?
If they kick in together, which mine are doing, you're fine.
If the hamstring kicks in first and the glute muscle,
it doesn't kick in,
or it kicks in slow or feels a little bit mushy.
(Brad chuckles)
Probably you got to work on your glutes a little bit.
- So when he says kicks in. You feel them contract.
- Right.
- And when your hand is back there,
you'll feel them tighten up.
And then this is one of those things that, you know,
it might be hard for someone to do it
if you're not a therapist.
But go ahead and see if you can feel that,
the contraction of each muscle group.
- Let me just say this,
for most of you, you're going to want to do
some of these glute strengthening exercises.
And I'm going to show you- - They are not-
- Some at the end.
- They're not going to do any harm.
And most of you are going to benefit from it.
- Sure.
- We got to talk about the Chair of Death Brad.
(Brad laughs)
So let's just show- - No. You-
(indistinct)
You named it the Chair of Death?
- I didn't name it
the Chair of Death. - Okay.
- I saw a couple people online that called it
Chair of Death.
So- - Okay.
So we have the chair,
and I'm going to stand with my knees touching
- Right. Touching to these feet underneath the chair.
- So we want a chair like this,
not a recliner or- - Not a big, heavy chair.
- And I'm going to stand with good posture.
- Yeah.
- Okay.
And then I'm going to- - Do a squat.
- I'm going to squat down.
And if I do this and the chair moves-
- Yeah. You're not using your glutes as much.
You're not able to use your glutes.
You want to be able to try to squat
without moving the chair.
- So that is a contact, like a physical reminder,
if you will.
So I can get about down to here and then I'm going to
lose my balance backwards. - Yeah.
Nobody fall, by the way, nobody get injured on this.
- Right. Have either some help or, you know. Do it safely.
- But if you start going down and you find like right away,
you're yeah.
- Right there. - Yeah.
- Then you're just leaning forward.
- You're not using the glutes at all.
They're not firing like they should.
So you've got hamstring problems.
So you've got back problems.
I would definitely strengthen the glutes.
But for most of you,
even if you want to have a healthy behind,
(Brad laughs)
I'd go ahead and do these.
I'm going to show the beginner ones, Brad,
there are advanced ones. - Yeah.
- But these are the simple beginner ones.
The first one is bridging, very simple to do.
Lie on the bed or lie on the floor,
bring your legs up like this.
And you're going to start lifting up like this.
- Right.
And the thing about this is you can go ahead
and do 10 to 15.
You can do a couple sets of you want to.
- Sure.
- If you want to make it a little more advanced
then you go ahead and lift up
and you start- - Yeah you'll definitely
feel the difference.
- Yeah. That'll start working it.
You're starting to get some exercise now.
- One word of caution is,
make sure you don't start with your heels-
- Too close. - Too close to your butt.
Because you can get a hamstring cramp during-
- Cramp. Yeah.
- And that's very uncomfortable.
- It could also be if you're too far away, too.
- Sure.
- You got to find that right spot-
- Yeah
- To start off with. - Yeah.
- All right.
Then you're going to just flip over on your side
and now we're going to get some of those
external rotators of the hip and the gluteus medius
and gluteus minimus.
And so you're going to put your knees together,
your ankles together,
and you're going to just start doing
what we call clamshells.
- So- - Very simple to do.
- You're going to bend the knees and flex at the hips.
So the knees are in front of you
and you can look down and you can see it
and the feet stay together. - Yeah.
- So that the feet continue to maintain contact.
- Yeah. And what's nice about these,
is you can actually put your hand on the butt
and you know what, get some feedback.
- Yeah if (indistinct) - Yeah
- That's why we want to try to go ahead
and fire those muscles up.
Yeah. I was very surprised on this bed.
I mentioned this many times before
- Yeah.
- I started these,
I'm like, wow, I'm a healthy guy.
I work out a lot. So it bands right away.
- Yeah.
I don't know if you still have that band here or not.
- Okay. Well- - No. It's over there.
- I had a loop band around my thighs.
- Yeah.
- And I went ahead and put the black one on right away.
- Aggressive one. - Yeah.
And oh my God.
I think I had some minor tears in my glutes.
- So you got sore hips.
Sore butt. - Oh my God.
I had to stop doing it for about three weeks.
- Yeah. So- - So-
You probably don't even know.
Yeah. Just do them without any resistance
- Without any resistance to start for sure.
And then you're can go ahead and lie on your stomach
and you're going to start glute pumps.
So you're going to go ahead
and you just going to raise the heel towards the ceiling
with your knee bent to a right angle.
- Right here.
And that helps isolate the glute and keeps the hamstring
out of the picture- - Yeah.
- A little bit.
- Exactly.
Again, 10 to 15, you can do these like this,
also. - It's all on your hands.
- Which is easier, which is harder for you?
- I actually thought the other one was harder.
Maybe.
You know, they're really very similar.
To be honest with you.
- I need to start doing them I guess.
I actually do them with a ball underneath my stomach
that takes the stress off of my back.
But I'm not so sure it isolates it as well.
I got to- - Yeah to focus on that.
- So- - Yeah.
- Give them a try. If nothing else,
the worst you're going to get is
a little bit better shapely behind.
(Brad chuckles)
And who is that a problem for. - Well you know guys like us,
we're a little older.
That Flat Butt Syndrome. - Flat Butt Syndrome.
- Yeah. Yeah, that's a big- - That's a problem.
(Brad laughs)
- Pants got to keep up and it's pretty hard.
You got to get start wearing the suspenders.
- Yeah. That's exactly right by the way.
- By the way- - We-
What?
- Brad and I can fix just- - No- (chuckles)
- about anything - (indistinct) stand for.
Even flat butts, (Brad laughs)
but a broken heart.
- Yeah. But this is not going to help.
- (laughing) Yeah. All right.