- All right, Bob,
today we're gonna go over a complete stretch for the legs.
And this could include the hip
'cause the hip is part of the leg.
90 seconds is all it'll take once you get used to it
and it's good for any age.
It's gonna work at home as well as some other nice places.
- It's all-encompassing.
- Yeah. Very good.
Hold on in just a few seconds.
- Hang on to your hat.
♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Now, Bob, you can do this at home.
You will need three steps.
- Yep. One, two, three.
- And if you don't have steps,
you live in an apartment.
I bet you anything,
There's some steps, - A stairwell.
- A stairwell or just outside, you can do this anywhere.
Three steps and a handrail helps a lot.
- Yes. - And two handrails work
very well, also.
So we're gonna start with the most commonly irritated
or tight muscles in the legs.
You'll agree, Bob? - Right, right, right.
- Which are?
- The calf muscles. - The calf muscles.
- And then the hamstring. - Right.
- And then we're gonna work the hip as well.
- Right.
- So. - Get 'em all.
- The first one.
On the steps, handrail for balance,
shoes are on.
You're gonna go off the edge
and we're gonna hold these for 15 seconds on each leg
to get your 30 seconds,
each leg for three stretches, that's 90 seconds.
- [Bob] And if you have two handrails,
you can hold onto 'em. - [Brad] Yep.
We just took this side off
just so I had a better camera view.
And make sure you do both legs.
You're gonna wanna make sure the edge of the steps
is right under that base of the toe,
or the ball of foot as a lot of people call it.
It hooks on there.
Okay. At that point you can continue on to the hamstring.
Now the beauty of this, Bob, I think you'll agree is
if you're tight, you may use a first step.
- [Bob] Right. - You go up the second one,
or even possibly up to the third one,
but you don't have to, if you only have two steps,
that will work
but make sure the knee is straight.
The back is straight.
- [Bob] The back straight. - [Brad] Yep.
- [Bob] I think it helps your balance.
- [Brad] Right.
- [Bob] Because you got the rail to hold onto.
- Yeah. If you got two rails, that works out nice.
And that's why this is for any age.
- Right.
- Because if you have poor balance
the rails really are nice.
And again, 15 seconds on each leg.
If you wanna do more than 15 seconds,
it's gonna be more than a 90-second stretch.
But that's fine. Boy, this feels good.
Straight back. - [Bob] Yeah.
- Lean here, straight knee.
Bob, you use the steps, don't you?
- [Bob] All the time, right. My routine.
- This is one of my favorite ones for the steps
is I'm gonna probably,
now you may go here.
This is for the hip.
You may go here.
I'm gonna go here.
And I lean into it and I stretch.
They're actually getting-
- [Bob] Two stretches. - [Brad] Three, actually.
- [Bob] Well, sure.
- [Brad] 'Cause if you put your foot down here
you're gonna get some dorsiflexion on the ankle,
flexion on the knee joint.
- [Bob] Flexion on that hip.
But you're also stretching this hip.
- [Brad] Ah, yeah, let's look at that, Bob.
So here, here, this hip- - [Bob] Here.
- [Brad] And the hip flexor. That's a bonus.
- [Bob] Right.
- [Brad] Now I do wanna show,
we need to get a different view.
Actually, let's just turn these steps like this, Bob.
- Sure.
We're gonna do a little Kelly stair noodling.
- Gotcha. Start. - Start.
- Yep. - Sorry, Kelly.
So when you're up like this,
take this and push it out this way,
and oh, is that a big difference?
- Right.
- Boy, this makes me feel good inside and outside.
You can go this way.
- I think this is probably the best way
to do a hip flexor stretch, Brad.
- I agree.
This makes a big difference,
and I feel it here as well.
- I've had the elderly do this on stairs.
- Yes, yep, and again, two handrails, one on each side
is even more stable. - Right.
You're completely safe then.
And in control.
- Yeah, I feel like a million dollars.
- You look like a ballerina doll.
- Yeah, I am as tall as Bob, look at that.
- Just as good looking too.
- I am as good looking as you?
- Yeah, sure. - Wow,
that's quite the compliment.
All right, stretch away and have fun.
- Peace.