- Greetings, greetings, viewers.
- Hello.
- And Bob and our people doing the filming back there.
We're gonna talk about hip pain.
- (Bob laughs)
- And the thing about hip pain,
And, and when the hips get weak, it increases your chance
for joint wear,
- Right.
- which can possibly lead to hip replacement
or that walking where you get that,
that limp and that waddle.
And we're gonna show you some exercises you can do in bed.
You don't have to have special equipment
and it's gonna work out wonderfully for you.
- Yeah, strong hips will stabilize.
- Absolutely. Be right there.
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- ♪Bob and Brad ♪
♪ the two most famous physical therapists ♪
♪ on the internet. ♪
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- Once again, the beauty of these exercises
you can do 'em in bed.
You can do 'em on the floor.
You can go in the front yard and do 'em.
That's up to you though.
- Sure (laughs).
- Anyways, as far as repetitions,
we're gonna shoot for 10 repetitions.
Once you can do those relatively easy, two sets of 10.
If you wanted to go to three sets of 10, you can
But without further ado, let's get to the exercises.
- I'm hip Brad.
- You're hip?
- Yup!
- (Brad laughs) I get it! No pun intended.
- Yeah.
(whoosh sound)
Okay, the first one, again, can be done in bed
lying like this.
Bring your knees up. You can do this before you get
out of bed in the morning.
It's called bridging.
Now make sure you do these properly.
Notice, Bob has got his knees up here and his hands down.
Bob, can you bridge up?
There you go.
So this is working those glute muscles in the back.
Tighten up the stomach.
And go back down.
And go ahead Bob.
This one's the easiest of about three of them.
And again, try to do 10 of them and not too fast.
Just like Bob is doing up and hold, back down.
Now, if you can do 10 of these easy,
Again, do two sets of 10.
If you wanna get more emphasis
on one leg and make it more difficult, extend one leg out.
Quite a bit harder, isn't it Bob?
- It sure is.
- (Brad laughs) Yeah this is for those advanced people.
The overachievers, if you will.
Okay, very good.
We're gonna go to the next one. (whoosh sound)
Okay, the second one.
Now I'm gonna use the wall to show you proper body mechanics
for you to do it right. It's a good visual.
You could do it against the wall
but no need to as long as you do it
the way I instruct, do 'em on bed is fine.
So just imagine yourself, like I got my body.
My back is against the wall.
My bottom leg is bent like this so I have stability.
Now, this is the hip I'm exercising.
Now I'm gonna slide my heel up against the wall.
Again, you can just imagine there's a wall there.
What we don't want is the leg out in front of you.
That is not gonna exercise the proper muscle.
- It's gonna roll back.
- [Brad] Yeah. Thanks Bob.
Exactly. So back here.
Now if the wall's not there, you just pretend
that it is and get it back here like this.
- [Bob] Right.
- Not like this. And look at my toe.
This is what you'll, your body wants to do.
- [Bob] - Yeah. Yeah.
- Do not do that. Toe over here, leg back.
Oh boy. Does that make a big difference.
Now this, I don't think anybody's gonna have a problem
with doing one set of 10.
You're gonna get tired if you do 'em properly.
Work at it.
Take your time.
Oh, I got
- [Bob] Very good, Brad.
- Oh yeah.
Nice. My hips are strong.
And feeling stronger already.
Huh? Number three coming up.
(whoosh sound)
All right, Bob, what say you on this one?
- We call it the?
- [Bob] The clam shell.
- [Brad] The clam shell.
- We've done this one many times
but we have not shown people to use the wall
as a visual for proper mechanics.
- [Bob] Right.
- So if you go up against the wall, your back is straight,
My shoulders are touching the wall.
My hips are, my butt is touching the wall
and my feet are touching the wall with my knees bent.
Okay. And simply lift this leg up.
My feet are pivoting on each other so they keep touching.
So I'm not doing this.
That foot is glued to the other foot.
The bottom foot is glued to the floor or the bed.
And there we go.
Just a simple clam shell.
This works a different muscle than what we just did.
Compliment each other.
So if you're in bed, that's gonna look like this.
Not back like this.
You know, you put your hand here
and the big thing is, is feet together, you know?
And anybody old enough
we probably remember that Pac Man game.
- [Bob] Right?
- You know, if you're 60 years old
- [Bob] Yup.
- Or so, you probably played that
when you were 21 and a half.
And then ,look at that, and do 10 of them.
I can feel that posterior hip muscle working much better.
This is great because we got this one,
This one works a different muscle,
And this one,
they all three work different aspects of the hip.
So it's a complete exercise program for the hips.
Do it once a day, take Sundays off
and maybe do it twice a day when you're feeling stronger.
And look at us, Bob.
They're gonna feel strong like bull.
- That's right. I give away.
- That's right.
Get these T-shirts that comes in different sizes.
Hoodies. Hoodies.
- The whole Yemen.
Yeah. When the hips are strong, you feel strong.
- You are strong.
- That's right.
Walk better, feel better.
The whole works.
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