♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(bouncy electronic chord)
(claps)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Here we are, the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about
three miracle exercises for hip pain.
We've been waiting a while for this book to come out.
Do we got the book here?
- Yeah, it's right behind you, Bob; on your left.
- Oh, it's way over here!
We're really ready for this video, aren't we?
- Yeah--well, it's a Tuesday.
- Robin McKenzie is one of our favorite physical therapists,
actually, he's probably the most famous physical therapist
in the world!
He's now since passed,
- Right.
- But he has a lot of self-help books,
- Right.
- And he's always talked about the hip in some of his books,
but he never did the self-help book for it.
So he got one for it, yeah. - Just for--yeah.
- McKenzie Method 'Treat Your Own Hip,'
we'll have it linked down below.
We're doin' three videos this week on his book.
And, if you want to get the full synopsis,
that you can read, go ahead and get the book.
- It's written for the lay-person.
- Yes, it is, that's right.
By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, fit,
pain free and we upload every day.
Also, go to our website: bobandbrad.com,
and you'll find all sortsa goodies,
but one thing you'll find, if you go to the giveaway section
we're always givin' somethin' away.
- Our mugs!
- Yep; our ugly mugs are are on a mug,
or you can get "Strong Like Bull"
- Strong like bull!
- And you can also get t-shirts and all that other crap.
- Well, it's a lovely site.
- Go to FaceBook and you'll find the same thing there,
pinned to the top of the page.
If you want a short version of us, go to Twitter
or Instagram, 20 second--or 60 seconds of us a day.
So, three miracle exercises, I have used
these exercised with other patients,
and sometimes they work wonderfully.
- Right.
- They honestly, they take people who are in the grass,
are just about ready to have hip surgery.
- Right.
- And pull away from it.
- Yeah, so typically, these are these chronic hip pains,
often times, it's not like necessarily from an accident
say you fell down and broke your hip.
- In fact, if you fell down or injured it,
I wouldn't recommend these exercises.
- Right, or if you had hip replacement,
- Right.
- These are not going to be for you.
- And they're not for back pain, either.
I mean, if your back pain's going down your hip,
and it's not for children or adolescents...
- Right.
Well, who is it for then, Bob?
- It's for, again, the older person,
who's having pain, you might think it's due to arthritis,
it might be due to arthritis; and you
still do want to stretch it, 'cause
quite often, rather than getting the pain
from the joint itself, you might be getting
from the structures around the joint,
they're all too tight. - Right; from the muscles,
the tissues or capsule, et cetera.
- Yep.
And so, by stretching out the hip,
a lot of times the pain goes down.
And I get it, I've seen this with myself
and I've seen it with others that, you know--
I still am able to run at age 59,
headin' towards 60, I'm on the slope Brad.
- Slippery slo--Bob, it's almost three minutes,
they wanna see the stretches. - Oh, all right, let's start
off, Number one, there's only three.
So the first one is the hip flexor,
we're stretchin' the hip flexors.
I'm gonna go this way, Brad.
- Okay.
- So you throw a pillow down.
- This is the muscle in the front,
where your front pocket is, right in there, it's deep.
- Right there.
Now, what you're gonna do, you're gonna sit up,
put your knee on the soft pillow,
you're gonna lean forward like this,
you're gonna take the opposite--the hand here,
and you're gonna actually push it forward
like this a little bit, but I also wanna have you take
that foot, and put it out that way a little bit.
- So if it's your right leg, it goes out towards the right.
- Away from the body, if it's a left leg,
it goes to the left out away from the body.
And while you're in this position,
keeping a good upright posture.
- Good tall body there.
- You're gonna do, pressure on, pressure off.
- Do you do this stretch, Bob?
- I do.
- Yeah, you could tell, 'cause, you know,
for 59 years old, he...that's a really good range of motion.
- Right, yeah.
- Do you color your hair, Bob?
It (mumbles) no gray hair hardly.
- I got that from my mom, my mom actually,
she laments about it, she wants to have gray hair.
- Oh! (Brad chuckles)
- She does have some now, but my mom is almost 90 years old
- Oh...well, let's get on with the stretches.
- Okay, so we're gonna do this like, I'd say ten times,
ten repetitions, - Yep, mhmm.
- Four to six times a day.
- Oh, really?
- Mhmm.
- For how long, though?
- What do you mean 'for how long?'
- For weeks, months?
- Oh, I mean until the pain starts going away.
- Sure, yep.
- And once the pain goes away, then you can do it
probably once a day, just maintenance.
- Maintenance, sure, okay;
and that goes for all of these, correct?
- This goes for all of these, three exercises,
ten times, it's gonna take you,
what, you know--a couple minutes?
And I realize, people are gonna say,
"Well, I can't do this four to six times a day."
Well, then you're gonna go in for hip surgery,
and you're gonna have a major disruption to your life.
- Now, I do want to put the warning out:
if the stretch does create pain, particularly sharp pain,
that's a red flag!
It means you're doin' it too hard,
or it may be a problem in your hip and you should not do it.
- Right; we're lookin' at maybe
a little bit of stretching pain,
but nothing significant at all.
- And as you do more, it should feel
like it's loosening up and better.
- A lot of people like the feeling of this one, Brad.
In fact, if you get to the point where the pain is gone
or manegable, you might only have to do this one,
this is probably the main one that you have to do.
Okay, the second one, is: you're gonna stretch
the hip into flexion, so I'm gonna grab this one,
Brad, okay?
- Right.
- All you gotta do, you're in your chair,
could be at your office, you're gonna stretch up,
and again; pressure on, pressure off.
You're gonna do ten repetitions.
Now if you really wanna get to it,
you can lean forward even, like this--or
lean back, I'm sorry.
- Slide your butt forward. - Slide your butt forward.
And then you can really give a good stretch to it.
- And just relax and breathe while you do these,
you know, it's one of those things,
as you breathe and relax, things stretch much better.
- That actually feels good, this is one I do not do.
- Oh, you don't?
- I don't, I just felt like I've not needed to do it.
- And if that's the case, then you don't need to.
But it does feel good.
- Yeah, it does feel good, I'm kinda surprised,
maybe I'll start doin' it.
All right, next one is--and I do, I also perform this one:
hip external rotation, you can do this on the floor,
but again, easier to do in the chair.
So you're gonna put one foot across,
you're gonna put the ankle across the knee of the opposite.
And you're gonna press down.
- Not too hard.
- Pressure on, pressure off; pressure on, pressure off.
- I'll just show 'em how you can do it in bed.
You know, it's the same thing, except for you're layin' down
- What I like about this one is you can actually
compare sides really easy on this, we've done this before.
So if I put the other one up and it's way up like this,
obviously this one's a lot tighter than the other one.
And again, pressure on, pressure off.
Now this is the one I also do.
I did it this morning, I do it every morning.
I'm able to keep my hips in good condition,
so that I can keep runnin'.
- I multitask with this one, Bob, when I put my socks on
on the edge of the bed, then I do it,
'cause my foot's already there.
- There you go.
- Just a few stretches, put the socks on,
stretch a little more, go to the next one, and...
- That's a good point, make it a part of your day,
and then it's one thing it's a reminder to do it then also.
But, you know, if you have a desk job and you're workin'
on a chair, obviously these two are so simple to do,
these are easy to do four to six times a day,
'cause ya just go like this...
I mean people won't even--around you won't even notice.
- Exactly, or they might--everyone
in the whole office might be doin' 'em.
- Yeah, and if they notice, they go,
"Ugh, it's just that Heineck again.
"What's he doin' now?"
- Nutcase.
- Yeah.
Give those a try, give us your feedback,
let us know if they work for ya, 'cause we always like--
I mean, we seen 'em work with our patients.
Of course, they're not 100% effective,
but they help a lot of people.
- Yep, they certainly do and they're simple,
again, don't over do 'em, take your time with them,
and, Bob, what else do we always say?
- We can fix just about anything.
- Except for...
- A broken heart.
- There you go!
- But we're workin' on it!
- That was smooth, huh?
- Yeah, really smooth.
(chuckles)
(bouncy electronic chord)