♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- I thought that was cool. (chuckles)
- Yeah.
- We get easily amused.
Today we're talking about two best
30-second hip stretches to reduce pain in bed.
This is a great one to start the day off correct.
Lot of us have hip pain,
or you develop hip pain as you get older,
and even as you're younger,
and these stretches can help reduce that pain.
- And they're very simple to do
and very quick, as the title tells.
So what have we got here, Bob? - Let's move on,
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- Sure.
- And what are we giving away Brad?
- Bob, we are giving away a SleepOvation mattress--
- You're still not doing it right, Brad.
SleepOvation mattress! (ethereal singing)
- There you go.
- Okay.
- I'm working on it, though.
- All right, so you go to the giveaways section
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- Oh yeah, a little quicker there.
- A little quicker, yeah.
- Cut through us babbling and singing
and whatever else we do.
- Right, so let's move this out of the way, Brad.
- Okay, yep.
- You go ahead and start talking, yep.
- All right, so this is very simple.
It's gonna be one of our quicker videos,
but the hip has a few motions
that if you maintain 'em and stretch 'em,
it can do wonders for reducing hip pain, from arthritis,
general tightness if you're an active person,
if you're having problems
getting your foot up to here to tie your shoelaces,
this is wonderful to do.
And I like doin' this 'cause it feels good.
These two stretches. - That's right,
just a quick stretch.
- Now you can do both of these in bed,
oh, thank you for the pillow, Bob.
- Yep.
- You can do 'em, in bed, before you sleep
and when you get up.
So it's very efficient.
It's not gonna take time out of your day.
- [Bob] It may even might help you sleep a little bit.
Sometimes you stretch those muscles
if you have restless leg syndrome.
I would do this.
- All right.
So the first one is, I'll just do, well, we'll do both legs.
You simply bring the knee to the chest
and it's gonna stretch your knee a little bit as well.
If you can go over the top of your knee, that's great.
If you can go behind your knee, that's fine.
And just go like this and stretch.
- [Bob] And Brad, might I make a recommendation here.
- Sure.
- If you want to do a double stretch here,
at the same time.
Let's say you're stretching the other one.
Go to the edge of the bed a little bit.
- Yep.
- Put this one off.
- Yep.
- And stretch this one up at the same time.
- Oh yeah.
- [Bob] While you're stretching the hip extensor
on this side and the, you're stretching the.
Am I right?
Hip flexors are the.
- Yeah. The hip flexors.
- [Bob] Yeah.
- But then you'd have to slide from one--
- [Bob] We're stretching the hip flexor on this side.
- Right, right, but then you'd have to slide
to the other edge to get this one.
- Yeah, you are getting a little bit,
if you're real tight, even when you lay down like this
and you go like this.
Pull it up again, Brad.
And put this one down flat.
I mean, like that.
- Oh, yeah.
- [Bob] Even that, if you're tight,
you're probably getting a little stretched out.
- Sure, yep, so he just threw a whole--
- I threw him off his rhythm here.
I can just see that.
He just does not like this at all.
- Well, it's a lot more complicated.
It's a simple stretch,
and we're just bringing the knee to the chest once again.
- All right, knee to the chest.
- But you can Bob's addition if you like
'cause it will stretch the hip flexor a little more.
So, on and off, and on, do a real five to 10 times
and make sure you do the other leg.
But you may want to put the,
this leg down flat or you can keep it up,
depending on how it feels.
And do that.
And then, keep, now you do have to keep one leg up.
Put your ankle over the other knee, like that.
And this is I call the figure four stretch
and you simply stretch, like this.
- You'd be surprised how many people this is tight on.
And it's a really critical motion,
anytime your hip lacks motion, that can contribute to pain.
The more you gain motion back, quite often,
the more the pain reduces.
If I, I see this again and again.
- This particular one, I find feels,
it's just relaxing, feels wonderful,
and you can see I'm getting a little bit farther
from when I started.
When I started, I was about here.
And now I can get it here and it feels great.
And then, make sure you do both legs.
And you probably will find that one leg
is a little tighter than the other and that's normal.
But just continue to stretch each of 'em.
- And you might find that to be true
on the first stretch you did too, Brad.
- Sure.
- You might find it.
- Yep.
- And, and you may pay a little more attention
to the one that's tighter, give it a few more pushes, so.
- And then, go to sleep
and then when you get up in the morning,
simply do the single knee to the chest
10 times on both legs, do the figure four
on both legs and you know, it'll take you
a minute or so and.
- You're ready for the day.
- Up and at 'em.
Boy, I feel like kinda doin' a dance now, Bob.
- Oh my god.
- My hips are ready to.
- Oh my god.
- It's a great, greatest stretch.
- You just turned that video into a rated R video.
(chuckling)
So, this is a family show, Brad.
- Well, you know, that's how they're made.
- Just like Elvis, remember they got to film him
just from the waist up.
- Yeah, did you get that just from the waist, Liz?
(chuckling)
Thank you.
- All right, thanks everybody for watching.