♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Yippee ki yay!
Hi folks I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists on the internet.
- In our opinion of course, Bob.
- Today, Brad, we have a secret weapon,
plus three stretches to help reduce hip pain,
and we're also doing a giveaway,
which ties in with this whole thing,
you'll see in just a minute.
- Okay.
- So if you're new to our channel, please take a second
to subscribe to us. - Oh yeah.
- We provide videos how to stay healthy, fit, pain-free,
and we upload everyday.
Also, yes, you're gonna wanna join us
on our social media channels because we're always
giving something away, and today if you go
to bobandbrad.com, you go to the giveaway section,
or go to Facebook, Bob and Brad, you're give,
we're giving away some
of the Renpho self-massagers, these are hand massagers,
and they're cordless.
- Right, you can recharge them, 110 volts.
- So what's nice about these is they got
percussion so you would, I mean, I'll go ahead
and turn it on here, and this, this percusses,
and gets deep down into the muscle.
- Right, versus a lot of 'em that just kinda vibrate
side to side.
- Right.
- They don't get into the muscle near as well
as a percussive one.
- And this comes with like five different heads,
I believe, and so you got different ones that,
Brad put some tape on this one,
just so we can see it when we're doing
the exercise. - Right, 'cause I got
black pants, and black, and it would, it would be invisible.
- Right, so.
The reason why a lot of hip pain occurs, Brad, I think,
is 'cause there's tight muscles around the hip.
- Sure.
- So especially, one of the culprits is the hip flexors.
When you're sitting a lot, these are the muscles
right in the front of your thigh,
right in the front, up the hip I should say,
they tend to tighten up over time,
because they're not being stretched.
- Sure.
- So, in addition to showing you how to stretch 'em,
we're gonna use the massager on 'em,
and I've been doing this in a sense that I've been
using the vibrating foam roller.
- Sure.
- And I am amazed at how, how much better my hips feel.
- Right.
- I was prone to developing pain in this area here.
- This is probably a little more convenient
than the foam roller. - Right.
- Particularly for most people,
'cause they have to lay on the ground,
and get kinda
- Yeah.
- Contortioned a little bit. - Yeah you do,
you gotta lay on top of it, and the vibrating foam roller
I have luckily were given to us, it was 250 bucks.
- Right.
- These are a lot less, that's what I like about
these vibrators too, these are inexpensive massagers,
these are only 40 bucks, Brad.
- I think 41.
- Aw, maybe it's 42, I don't know it's 40-some dollars.
- Yeah. - So why don't we do this,
Brad, we'll show the stretches first,
and then we'll show how to enhance the stretches
by using a massager.
- Sure.
- So the first stretch we're gonna do,
is we're gonna stretch the hip flexors.
As long as we're just talking about.
The way I like to do these is to go ahead
and throw a pillow on the ground.
'Today's a good day to have a good day.'
And I'm gonna go ahead, oh I should probably
do the side, shouldn't I, Brad?
- Yeah.
Do that side so people will see it.
- So we're stretching this muscle right here.
I'm gonna lean, put this leg up this way
and I'm leaning forward, keeping good posture,
- Right.
- And you can see how I'm really stretching
that hip flexor.
- So his trunk is vertical but you can see
his thigh is back that away, and that's where you
get that stretch.
This muscle, I always tell people, it's right where
you put your hand in your pocket.
That's kind of where it is.
It's not exactly but it's a simple way to think about it.
- And I've been doing this for years
and you can see I've got pretty good mobility,
- Yeah.
- But I was still at times getting pain going down
in through this area here.
So I'm going to jump to the massage right away.
So basically, very simple.
I'm gonna use yours I guess here, Brad.
So, you can go ahead and get in a relaxed position,
I would say, while I have this.
I've got too much in this pocket,
I've got my microphone.
- You should really turn the other way, Bob.
- I could flip around, there you go, Brad.
- We want to allow these people to see what we're doing.
- So, you can go ahead and work this area in here,
and work that muscle,
and get it all loosened up prior to doing the exercise.
To be honest, Brad, I think the circle one
would work better.
- Yeah.
I can see that, that tape was catching a little bit too.
Especially on the material.
- Yeah, this works really well,
this really warms up the muscle.
Prior to doing any walking, prior to doing any running.
Prior to doing any physical activity,
you get that all stretched out.
- So you may do that for a few minutes,
until you kinda get tired of it.
Typically it feels real good.
So it's one of those fun things to do.
- Yeah, you could do it laying on the couch,
hit that area while you're watching your favorite...
They don't even have soap operas anymore do they?
They have the Kardashians.
You don't even know what I'm talking about.
- Whatever, Bob.
So when you do this one, there's some people
who will not be able to do this one because they may
have knee pain or they may have a back issue,
to stretch.
Is there another option?
- Sure there's another option.
You can go ahead and just stretch the hip off the table
here like this, get to the edge of the table,
or the bed I should say,
- Right, you probably don't have a planter table
- A kitchen table.
So you want to make sure you get a leg off the
edge of the bed but your shoulders are going to be
well on to the bed.
- Here, this is driving me nuts.
- Safety first, safety first, we don't want to have anybody
falling off the bed.
- Right.
- So put this off the edge of the bed like this
and as you lift this one up, watch what my leg does,
you can see how it comes up a little bit?
That's because we're stretching the hip flexor.
- Right, so you've got gravity doing the work there,
just another option that can be much more comfortable
for some people.
- If I bend the knee we're stretching
the rectus femoris a little bit.
- Right, another hip flexor, not quite as pronounced,
if you will.
- Next one Brad, this is one where we don't really
do massage with.
Do you mind showing this one, Brad?
We'll grab the chair there.
What we're gonna do is stretch the hip
into external rotation.
And this is just such an easy one to do but it's very
important because a lot of people are tight with this.
And the way to check if you're tight,
I'll show them this, Brad, and you can go ahead
and show them.
But you're gonna go ahead, just put your ankle
up on your opposite knee, and you're gonna kinda
give a little push down and see how far that one goes down.
Then I'm gonna check it compared to this one.
See how far this one goes down.
And you can compare.
If this one stays up here, and you can't get very far,
that hip external rotator, that hip is tight,
going into external rotation.
So it's just such a simple stretch to do,
while you're sitting in your chair,
you give pressure on, pressure off,
or you can do sustained stretches where you just go ahead
and push down and hold it.
- This is one I like to do when I put my
socks and shoes on, because I'm there already,
I got my leg up here to put the socks on,
and just give it - That's a great idea, Brad.
- It's a good start to your day,
doesn't take any more time.
- Brad's got good ideas once in a while.
- Well Bob, it happens.
I'm simple award.
- All right, so there's not really any hand-held
massage to do with that,
- Yeah, right.
- Kind of hard to massage,
- But you know, you can do this one here
or you can actually do it laying down in bed.
- Yes which I had a thought,
you can do this to fit your form,
you can do it like this,
or you can even do it like this.
- Right.
- Lots of different options, so.
- All right, the final one we're gonna do,
we're gonna go ahead and strip,
stretch, not strip, stretch the hip abductors,
that's the muscle on the inside of the thigh.
- Oh yeah, yep.
- Lots of different ways you can do this.
If you're not that mobile, you can start off,
Brad, by laying flat on the bed,
putting your feet together,
and let the legs spread apart like this.
- Yeah, we call it the clam shell.
- And you'll feel the stretch on the inner side
of the thigh.
The same thing with this,
if this muscle is really tight,
they can put more stress on your hip.
Another way to do it, Brad, this is probably
a little more advanced way, would be go ahead
and throw the pillow on the floor,
and you can put the leg out to the side like this
and stretch it.
I do this stretch every day so you see I got a little
bit of mobility there.
- And for people who are pretty able and maybe athletic
you can do it like this, and then drop down.
This is the way I like to do it,
I'm comfortable doing it, but there may be a lot of people
who this may be dangerous.
- Brad's got a karate background so you can see
just the way you put that up there,
you still have those movements ingrained,
a little muscle memory,
- But they're starting to fade, that was 20 years ago.
- So, and then you can go ahead, sic your weapon on that,
go ahead and massage that inner thigh,
and that's gonna help increase the mobility
of that muscle faster.
- Sure.
- So you're gonna make gains faster in the muscle.
Again, I don't like this one.
Sorry, I mean, that head.
This smooth head works better on these,
so I can go ahead and work that inner thigh,
and it'd be interesting, Brad, as an experiment,
to just go ahead and do this, stretch, then do this,
and then stretch again.
You'll notice quite a difference.
- Well yeah, you could do one leg with
and one leg without.
- Yep.
- Assume they're both about even.
This is a therapist thing, you're always trying.
- What's nice about these units is you can use it
just about anywhere.
I mean for 40 bucks, I realize that's not nothing,
but the other ones that we've seen are like
100-something dollars.
- Right.
I've got a pectoralis major issue.
But we don't have to
- Anything else you want to talk about?
All right, so, join the giveaway, get your shot
at winning one of these.
We'd love to get one to ya.
So thanks for watching.