♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Giddy up and go.
Hi Folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Most famous physical therapist on the internet
- In our opinion of course, Bob.
- Yeah as I noticed, today,
You are wrong.
Your hip arthritis pain can get better.
I've heard that statement many times in my life.
You are wrong.
- Oh, I can just about imagine Bob.
- I won't mention who said it to me a lot
but there is one individual that likes to say it to me.
- Really?
- In my household.
(laughing)
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We're giving away the Renfro Sound Machine.
This is really cool for white noise and fans,
and waves, and wind.
- It's just not for kids, you can, adults work for it.
- Yeah it actually has a really good speaker
on it that actually--
Oh, that's a clock.
(white noise)
You hear that?
- Yeah - Yeah, cool.
So that's gotta really great speaker on,
I'm gonna use it this weekend at the hotel.
- I could just about imagine.
- All right, next, you can also go to
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It's only 60 seconds of your day.
- They could take the 60 seconds and
just about the ramble on and forget the,
the meaning of the--
aw forget it.
- Yeah.
- Anyways, shall we go on with the hip?
- All right, arthritis type pain that,
you know, you have in your hip,
it's not always from the joint itself.
The structures around the joint as time goes on get tight.
Like the ligaments and the tendons.
- The capsule
- Yeah the capsule and the tighter they get,
generally, a lot of times, the more pain you get in the hip.
- Right, it's a compounding issue.
It gets a little tighter, gets a little more pain
which make it, you wanna move less and so it gets
tighter and tighter, more and more and more pain.
So you gotta break the cycle.
- Right, and even if you see. you know,
some pretty significant changes on x-ray,
it means that you're gonna have pain.
- Sure.
- So a lot of times the more you can
regain the motion in your hip,
the more the pain reduces.
It's certainly worth a try.
- It is, it is.
- It can maybe provide a lot of relief
to your hip and your life.
So we're gonna show you some four basic stretches
- Yep
- We're gonna do them.
And Brad's gonna show the ones
in the bed but I'm gonna show the one on a chair, here.
First off, you know, just regular old hip flexion.
That's bending the hip, the knee toward you.
- Knee to the chest.
- Now what's nice about this,
you can just go up to a chair, grab the, you know,
the back of it if your balance isn't that good,
and you can lean forward like this
and you can stretch forward like this or,
and you're stretching this one with the flexion,
you're actually getting a little
extension on the other one.
- Right, yep, you're getting both sides.
- Kind of getting both sides there
and it's just a good way to work on getting
a little more hip flexion.
- Do that again Bob, would you do that
and also lean in towards the knee?
- You could do that, yep.
- If you want?
- You could lean forward a little bit.
Exactly, that's a good point Brad.
- Make sure you don't have tight jeans on though.
- That's right.
- You need something flexible.
- The Zubas, remember the Zuba pants?
- No.
I don't get out much.
- I betcha Mike knows those.
Yeah, yeah, Mike knows them.
All right, Brad why don't you show
us hip flexion laying down.
- Okay, so, we do the figure four, we're gonna--
- No, I thought you're gonna do hip flexion.
- Oh, thank God.
Yeah, I'm ahead of myself, there we go.
So, here we're gonna bring the knee to the chest.
You know, if you have a tight knee,
you may have to grab underneath the knee and pull up.
I know I've had a number of patients, they may have
a knee problem, arthritic knee so it works well.
Or a knee replacement, recently.
- [Bob] What's nice about this, you can wake up
in the morning and just go right into this.
- Yep.
- You know, do your stretches or even
before you go to bed.
You can actually do hip flexion and hip extension
at the same time.
You want to flex that one Brad
and take that one off the edge of the bed.
So, now he's extending this hip
and, at the same time, he's stretching that hip
in the flexion.
And look at what happens when he pulls on this one.
You see how that one's coming up?
That shows you that there's some tightness in there
and he needs to stretch it a little bit.
- Yep, now the other thing that you
can do is bring this knee up and across to your chest
and that gets a little bit of the piriformis,
which is a muscle that goes to the hip
and can be tight, so, make sure you
get that too while you're working out.
- Absolutely, all right, yeah, now you want
to go ahead and get you're figure four Brad?
That you were so anxious to do before?
- Yeah I really like the figure four.
So with this knee up, ankle to the knee
and then a little stretch this way.
This shouldn't be painful it should just
feel like a good comfortable stretch.
- So you're taking the hip into external rotation.
What's nice about this one, this is a real
easy one to do in your chair, also.
You can just bring the leg up over across
the other knee and you just go ahead
and pressure on, pressure off, pressure on, pressure off.
Now you can actually compare the two sides, too,
and if one is tight, the knee is gonna be up higher
and you know, that one you may want to focus
and spend a little bit more time on it.
If you know, it's just like the wayward child
in your family, you might wanna spend a little more
time on that and raising that one, so.
- Were you the wayward child?
- I was, yeah.
- I could imagine how much time they had to spend with you.
But you could do the same thing laying down.
You know, here my knee goes to here and if you do
the other leg and it only goes this far
its probably the painful hip and that's the one
you're going to spend a little more time on.
And you can also do the figure four with this knee down.
- Absolutely.
- And that's just gravity helping out this leg.
- Yeah, Brad, you wanna show internal rotation too?
- Oh, yeah I really like this.
So, both knees will be up.
I'll take my left ankle and put it on my right knee
and then I'm going to pull it across this way.
Is this what you're--
- [Bob] Yep, that's exactly what I had in mind, yep.
- Yep, and this is one I, actually,
hadn't done this until you showed me, Bob,
a couple years ago and I really liked it.
[Bob]- I'll do it once in awhile.
I don't always, it's not that tight.
My hip is not tight in that direction so, I--
- Mine's gotten better because one side
was clearly tighter than the other
and I don't have that so much anymore.
- [Bob] And with hip problems, that is not
a problem for you to lose internal rotation so,
it's one of the, the hallmark signs of hip arthritis.
- Yep.
- So you definitely wanna include that one.
So it's really four main stretches and it
doesn't take that long to do it, but it can
make a big difference in the pain that you're
gonna feel throughout the day so
why not give it a shot.
- Right, and actually you can try
all four of these and, and more than
likely there's gonna be one or maybe two that you're
gonna feel the tightness on and that's the one
that you're gonna wanna focus on.
You don't have to do all four of them if you don't want to.
- Exactly.
- Work on the one that's clearly the tight side
and work with it.
- Yep, very good.
- All right.
- Remember, Brad and I can fix just about anything.
- Except for--
- A broken heart.
- There you go but we've been working on this for
seven or eight years now.
We haven't made much progress but we're still working on it.
- Yeah, I bet you still feel good about that don't you?
- Yeah, well consistency Bob.
- Yeah that's right. - Consistency.
- Inconsistency
- Edison took a lot of time to make the light bulb.
- That's right, that's right, he failed
a thousand times.
- I think it was more, I think it was 10,000.
- 10,000 times he failed.
- I think so, yeah.
- Okay.
- He wasn't too bright but he-
- He wasn't too bright--
- Well, he was consistent though, persistent.
- Was he as bright as a light bulb?
All right, thanks for watching.