♪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 going to show you how strong butt muscles,
the glutes, can actually help your hip pain.
How to test it and we're going to show you today
how to test your butt muscles to see if they're weak,
especially the glute max
- Right. That maximum is a glute max for a reason, Bob.
- Yup. So all the gluteus muscles, there's three of them.
- Yeah.
- Gluteus medius, gluteus minimus, gluteus maximus.
They all stabilize the hip.
They all hold it, help hold it in the socket.
They also move the hip
- Right.
- In a certain direction.
But what happens is if it's not doing its job,
they're not doing their job.
Let's say they're weak especially the glute max.
It's, the glute max stops the hip from slide, the ball,
from sliding forward and hitting that socket there.
And right inside here is the labrum so it can actually end
up squishing that labrum, helping it tear.
- [Brad] Yeah.
- So you really don't like to have this happen.
This happened to me.
I didn't know what it was at the time.
And I was really what you call hamstring dominant.
I wasn't using my glutes when I was running
and I was getting pain down
in my hip and down the front of the thigh.
- [Brad] Sure.
- [Bob] And it was to the point where I had to stop running.
This happened to me twice.
- [Brad] Yeah.
- I mean, I, I had to take
off running for like a month and yeah.
- That's no good.
- Yeah. So you really and once I've started
changing my gait, I changed my running pattern,
and started using my glutes more It kicked in
and it doesn't give me any trouble.
- Sure, yup.
- So, alright.
- Alright.
- Doesn't have a leg to stand on there, does he?
(Brad laughing)
All right.
So we're going to show you three ways to actually
test your glutes, maybe even four.
So this is also called a glute amnesia.
- Oh that's right, yes.
- So.
- In other words they don't fire and they weaken.
- Yeah. And this is very common
in our society today, unfortunately, because we sit a lot
and the glutes weaken and the hip flexors can tighten.
- Yeah.
- And that actually remember the term reciprocal inhibition?
- Mm, yes I do Bob.
- So yeah, it means that if one muscle is firing
on one side the other side is going to be inhibited.
- Right. They work together and sometimes for the better.
In this case for the worst
- Right, so let's do the first one.
It's called the chair of death.
Brad is going to bring that chair over.
- Yeah. Don't get too excited it's just a name.
It's really a very pleasant.
- So, you're gonna put the chair right
in front of your knees like this.
And what you should be able to do is you should be
able to stand up without pushing the chair. Like that.
It means your butt muscles are kicking in.
If you don't, you're doing more quad
like this and having to lean forward.
Yeah. You're more quad dependent
and your butt's not working like it should.
- Right.
It just isolates those glutes. So.
- Right, it makes them work a little harder.
All right, the next one.
Brad, do you want to show this?
- Which one? The prone?
- Yeah, the prone one.
- Yeah, I'll do that.
- I'll move this out of the way.
So you can either have someone do it
for you or because it's kind of a sensitive area
you might do it yourself.
But I found if you could just put your hand
on your butt and your hamstring at the same time.
And what you do is you lift the leg up
and what you're trying to palpate or feel is
whether or not which kicks in first.
The butt muscle or the hamstring.
- This one, for the lay person
because you may not be familiar with your anatomy as well.
But my fingertips right now, that's my hamstring
and my palm is on my glute max.
- [Bob] Right.
- [Brad] And so right there, you know
if I took my clothes off, it'd be easier, but I
I'm not that kind of person.
I can feel my glute kick in very clearly
with the palm, the heel of my palm and
- [Bob] Are they kicking at the same time?
- You know?
Well, my glutes are first
and I've done this on
the floor with a hard surface.
- [Bob] Yeah. You said it's easier on the floor .
- It was versus the, so do this on the floor
versus your bed.
If you, if you have.
- Yeah. Now if you find out one that doesn't even feel
like your glutes kicking in or, yeah. Compare sides or two
it's actually kicking in way
after the ham or after the hamstring, then you're
pretty much hamstring dominant.
And that was me for many years.
All right the last one.
Well, Brad, I'm gonna have you laid down yeah.
- [Brad] I'll do the 90 degree one.
- Yeah, so this is the one you need some help doing
and Brad's supposed to lift his foot to the ceiling
and I'm gonna push on that at the same time.
Now, if that just gives way and again
you can compare the sides.
Lift up.
Then it's weak.
That's measuring the glute max.
The other one that Brad had mentioned
I thought it was a good idea is, yeah.
Do a single leg bridge.
- Okay. So this is the bridge.
It works the glutes. Got both feet flat.
I'm gonna lift one up
and just work one leg.
And on this one, you're really gonna compare.
It's a good comparison right to left.
You notice.
- [Bob] Well, what if you can't get
up with one leg, your glutes are weak.
- [Brad] Yeah.
- And so, and that's going to be some people Brad.
They won't be able to lift their butt up.
So
that's it.
If you check out our next video we're
gonna show how to strengthen the glutes.
Actually our next couple of videos. These are all part
of a series of videos on treating hip pain.
And you go to BOBANDBRAD.COM. Go to the program section
look for the ones on hip pain.
Watch all the ones you, you need to watch.
- Right.
- Ones that pertain to you cause there's a lot.
And also Brad?
- PDF printout
of summarizing the whole video
with the exercises on print. It's a really good deal.
We don't even ask for your email.
All the videos are around 10 minutes long.
- They are all free.
- And free. It's,
it's a gift.
- All right.
Thanks for watching.
(jingle tune playing)