♪ 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 most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show you hip pain relief stretches,
five minutes, it's a real time routine.
Let's get started, Brad.
- There you go, say no more, Bob.
- The first one's gonna be stretching the hip into flexion.
You can do this on a chair or you can do it
sitting down on a chair.
So I'm gonna go ahead, you're gonna do the standing.
- Oh that's right!
Go ahead.
- You go ahead, I'm gonna lay down
and I'm gonna stretch my hip like this.
- There you go, flexion.
So you pull your knee simply, right, to your chest.
- Yeah, you can grab under here if you have trouble
grabbing the outside.
You can even use a sheet to pull it in close to you.
Keep, you do it too, Brad, at the same time.
- Well I didn't want to cover you up.
So on the chair or you can do this in a stairwell
where you grab on to the handrails of the stair
but on a chair you're gonna do this
and you can see, as I drop down, it flexes the hip more.
Now all these stretches, you should only do
if they feel like a good stretch.
If it's creating pain, it's not the stretch for you,
go to the next one.
- And you're gonna do both sides, which I did now,
so by now we're already into the first minute.
- Oh yes.
- We're gonna do 30 seconds, basically, each one.
Next one hip flexor stretch, you can do that on the bed.
Brad, do you wanna show that?
- Oh yes.
- And I'll show it kneeling on the floor.
How are we doing, Mike?
Are we in the way of each other?
So I'm gonna go ahead, I'm stretching this hip flexor
and I'm bending forward like this, I'm keeping good posture.
Brad is keeping his shoulders on the bed securely,
so he doesn't fall off
and then he's letting this hang off
the edge of the bed and stretch.
Now I can take my hand even
and push me a little bit further,
gives a nice little stretch.
- And I can grab the knee of my opposite leg
and pull and you can see the knee come up
and that's actually accentuating the stretch.
- Yeah and if I want to add one more twist,
I actually take my ankle and move it out away from my body
a little more and that stretches it even more.
Now during this time, you would do both legs,
during that minute but we were taking time to explain,
so you're gonna probably now run into enough time.
Brad, why don't you show hip external rotation in the bed
and I'm gonna show, yep, I'm gonna show it on the chair.
- So I'm gonna take my right foot,
cross over my left knee like this.
- Pressure on, pressure off.
Pressure on, pressure off.
- Should we switch?
Switch legs?
- Well, we've got a little bit of time yet.
- Well try 'cause I think they'll see better.
You should face the camera once, so they can see that
and I'll go this direction, so they get a better feel
of what's going on.
- Pressure on, pressure off.
- I love doing this one, it feels good.
I do this when I put my socks on in the morning.
- Yep, I do too, I like to keep that hip,
especially my right hip is gonna be the problem child,
I can tell you already.
Probably what my mom thought of me when I was growing up.
- Well she was right.
- Family of 11 kids and I was the problem child.
All right next one, hip internal rotation.
This is an interesting one.
Brad, why don't you show it on the bed first there?
I'll get out of the way.
- I take my right knee, right hip is one stretch,
my left ankle goes over the top
and it's gonna pull it this way
and you'll feel that stretch,
this is a really nice way to do it.
You can do it on your bed or the floor,
it works good either way.
- All right, mine's a little more complicated.
Brad just invented this while we were talking here.
You can take a broom and you're gonna put it
on the outside of your thigh,
then you're gonna take the bottom of the broom,
the broom itself, and hook it around to your ankle like this
and look at this, you get a little bit of a twist
going on there.
- This one is probably more comfortable than that one.
- Simple to do.
- But that one works.
- This one actually, you can really crank on it, Brad.
You can really get a stretch.
- What he meant to say was put an adequate amount of force
on the muscle.
- Crank, you can crank on it!
And you wanna keep your butt on the floor, on the chair,
so that it's not coming up.
All right, hip abduction.
Brad, do you wanna show that on the bed
and I'll show it on the floor here?
- Feet together and let your knees relax and just go out.
This is often called the clamshell.
- And I'm showing a different way to do it.
You can actually do this standing too.
I'll do it standing in the stairwell,
put like, my foot up on the stairs
and I can hang on to the railing
but this is a kneeling way to do it,
so I'm kneeling on this one and I'm stretching this one
and you can stretch it for a little bit
and then you can switch and stretch the other one
and Brad's getting them both at the same time.
- This one
is more relaxing
but it's a different angle of the stretch,
it's a little bit different on the hips.
- Well again, my right hip is the problem hip.
- Oh really?
I thought you were the problem but that's right,
that was with your mother.
- All right.
- What's next?
- That's it!
- Oh wonderful!
- That's five minutes, look we did it
right on the button too, so.
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What is this?
- I wanted to try to hold that with my foot.
- All right, then we're gonna go ahead.
If you want a short version of us, go to Twitter,
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hopefully you can't smell that.
- Oh Bob, Bob.
- I wouldn't doubt they could still smell that.
- You cannot, I have clean socks today.
- Oh my God.
Thanks for watching.
(upbeat music)