♪ Bob and Brad ♪
♪ The two most famous ♪
♪ physical therapists ♪
♪ on the internet ♪
- Howdy 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.
- Brad, what are we here to talk about today?
- Well, we have a giveaway.
- Oh yeah!
- Yeah, these are not sunglasses, Bob,
I can guarantee you that.
- But they do massage your eyes and your temples.
They heat up.
- They play a little music.
- A little relaxing music, and I actually really like them.
- Really good for dry eyes,
but also, I think stress.
- Yeah. Yeah.
- It's stressful being here with you, Brad.
- Mm-hmm. Yeah.
- I should really put that on.
- Yeah, you could do the whole video with that on
and see if you can get through better with me.
I don't know.
My wife has to wear them 24/7 when I'm around.
(Bob and Brad laugh)
- You look a lot better when you're wearing them too.
- Well, hey, maybe we should paint some eyes on there.
- When she looks at you.
- Anyways, let's get going on the hip, Bob.
- All right.
- So the hip, we wanna learn how to stretch it.
And people want to know how to stretch it,
but we have so many good stretches
where you're laying on the ground.
- Right.
- That I like to do.
- Lying on the ground.
- Lying on, I like to do them with the stretch,
but you do have to lie down
and people don't want to do that stuff.
- Right, they want to be able to do-
- It's not easy.
- A seated position or a standing position.
- Right.
- Either, they can't get down on the ground
because of their age or whatever.
- Right.
- Or you wouldn't be able to do at work.
- Even convenience.
- Yeah, in the convenience store, even.
(Bob and Brad laugh)
- So here we go. The first one we're going to do.
I will show some in seated,
and then I'm going to show some in standing.
- Sure.
- But then, at the end, we're going to show some-
- We have a real treat for you.
- Yeah, actually, it's a hip decompression.
- Right
- That's easy to do and we'll show that.
- You're going to want to stick around for that one.
It's really cool.
- Yes, yes, yes.
It won't take too long to get through these.
So it'll be all right.
- No, we won't keep you hanging on.
- All right, seated position.
Simple one, knee to chest.
And it's just here, you can grab underneath.
- Yeah, if you have trouble getting the leg up,
if you can't reach the knee-
- Yep.
- You can take a belt or a sheet, a rolled sheet.
- Yep.
- And go up like this.
- Yep. So pull, whatever it takes,
sometimes you can go around the knee
that actually ranges out your knee a little bit.
- Right
- So it's kind of a double win situation.
And just do that five to 10 times.
Or if you want to hold it,
I like to actually, when I do this, I always go this
and then I pull over across towards my opposite shoulder.
Gets a little more hip muscles in there, that piriformis.
- That's that piriformis as well, yeah.
- Yep, exactly. Make sure you do both legs.
This next one, now this one is a really nice one.
Everyone should do this-
- Yeah. - I think.
It's the Seated Figure Four.
- My favorite hip stretch. Yep.
- Can I, can I use the belt this time?
- Yep, yep.
- So some people have a difficulty doing this,
particularly when you get older.
- Oh I got a neighbor that I was showing this to
and he couldn't get his ankle onto his opposite knee.
- Right, it's very common as we age and get tighter.
So, what you do is you take your belt like this
and put it around.
Here we go. And I'm going to pull up like this.
You know, if you've had a hip replacement,
you're not going to want to do this video.
- Yeah, you're not doing any of these.
- Right, there's a few you could do, but we're not,
we're addressing people with normal, original hips.
- Right.
- The original equipment hip.
- Yeah, exactly.
- You go up like this and eventually, you know,
you'll be able to do this.
And this here, you're probably not going to
hold this stretch
just because your arms will get tired.
- Right.
- So you just stretch up.
- Pressure on, pressure off.
- Yep, five to 10 times.
- And same when you get up there
and get the ankle onto the opposite knee,
do some pressure on, pressure off.
- Oh, good point, Bob.
- Pressure on, pressure off.
- You know, and-
- This one feels good.
- Yeah, if you don't have any hip problems,
you just want to maintain this range of motion.
- Yes! - As you age, do it.
This, every time I put my shoes on,
I, socks, shoes, and I'll do a couple of stretches
and it feels good, actually, too.
- Right.
- It's fun.
(Bob and Brad chuckle)
- Well.
- You have a really fun life, Brad.
- Yeah, I don't get out much.
(Bob and Brad laugh)
- Where are we, Bob?
- Internal rotation.
- So then we also want to do this motion with the femur.
- Right, it goes this way. It also needs to go this way.
- Right.
So this one is kind of hard to do.
Even myself, when I do this one-
- Right.
- Either grab my pant leg or, again,
get the old belt out.
And then you just gently pull over.
- Right.
- And you know, this is usually
limited compared to this direction for most people.
So you just do what you can.
- Well, it's definitely not you.
- Yeah.
- If that's the case, Brad tends to turn his hips out.
- Yeah, my hips are externally rotated.
- Wow.
- That's just my genetics.
- Yeah.
- So
- Next one is extension.
A little bit difficult to do in a chair.
- Yes.
- But I'm going to show you.
You can actually move your butt to the end of the chair.
- Yep.
- And then move your hip back like this.
- Yep.
- And you can kind of lean onto the leg that's in front
and you're stretching that hip right there.
- This is one I would definitely do, like, next to a table.
- Yeah.
- So you can sturdy yourself.
- Right, so you don't fall off the chair.
- If you don't feel comfortable doing this yet,
we don't want you to fall off.
- Right.
- We're going to show you better options standing
that's easier to do with a wall.
- So-
- Well, in a staircase, right? Also? Oh-
- Yeah. You could do it there too.
Yep. Exactly.
- All right.
- Where are we at, Brad?
- Well, we're going to go to the standing exercises.
We might as well address that hip extension.
- Sure, extension. Sure.
- So if you,
if you just want to go up to the wall,
this is the one I'm going to stretch.
- Oh, sure.
- I'm going to go like this.
- Yeah, that probably is the easiest way.
- Yeah, and you got the wall to steady yourself.
- Yeah, as support.
- Yep. And you also get your calf muscle at the same time,
which is kind of nice, because that muscle.
- Bonus
- Yep. Do that just on and off, five or 10 times.
Okay.
So
the next one
flection standing
you know, if you're pretty mobile,
- Right
this is what I do.
I have a stool or outside
I have a big concrete step that
to hold the landscaping
and I'll put my foot up on there
and I'll just lean in
and stretch.
Again, we're getting the knee, ankle, and the hip.
So it's a triple joint stretch, which is kinda nice.
Get it all done at once.
And then for my hip,
I will add this.
I'll go in.
Again these are not creating pain.
It just feels like a good stretch.
And I'm going to, I put my hand here
and I put my elbow or you can push here,
but get that knee to go out.
And that abducts the hip along with the flection.
Ooh, that's a good one.
- Now a lot of you are not going to be able to put your foot
up on a chair or stool like that.
- Exactly.
- That's why a staircase works really well.
I've had many, many patients
do this in the stairwell and-
- Hold onto the handrails. Maybe one, if you got two.
- I had 90 year old women do this.
- Sure, what about 90 year old men?
- Yeah, they're gone.
(laughs)
- Yeah. Usually the men aren't existing anymore,
but anyways, I need to stretch like that.
You might start out with this.
- And the rails can give you a little pull
- Yep. And then as you get more,
you just go up to the next step. That's kind of nice.
- It's shown me how tight people were that. Yeah.
They would do just even a minor version of that
and it would hurt.
- Yes.
Then the other thing you can do it.
And that is after you get done with your flection,
you can hold onto one rail and then just give your hip,
your knee, a little push outwards.
- Sure, and push inward.
- Push inward.
- Yep, and that'll affect that hip
and give it more range of motion, stretch.
- And be ready to shake your hips like Elvis.
- Oh, Bob.
(chuckles)
That used to be almost illegal at one time.
- Yeah, it was.
- That was a big deal back then.
- They asked him not to do it on TV.
- Where you alive then?
- Oh, well I wasn't, I didn't see it live.
No, I was
but in the sixties, right?
- Yeah. I don't know. (chuckles)
All right, so now let's go.
- All right. This is the big,
- Big surprise.
- The big surprise is
we've done this before actually,
but a good friend of mine actually fell on the
I think it was ice I dunno.
He fell on his hip about a year ago.
- Sure
- He's having this back pain,
hip pain, didn't know what it was.
And eventually they found out it was his hip labrum.
- Right.
- And it had a tear.
- The labrum helps hold the hip in place.
- And if you tear your labrum,
it can cause problems like it has been for him.
- Right.
This technique is also can be good for arthritic hips.
- Right
- So what you're gonna do is go into your stairwell.
Pretend we have put your foot on the first step.
This is the hip that hurts that we need to
put the decompression or traction on.
You're going to hold onto the rail.
You know if you don't have a rail,
you're going to need something to hold onto
so you can relax,
maintain your balance.
And the whole goal is
this is how I would explain to my buddy, Tim.
I said, just relax this leg.
So just like it's completely relaxed,
like it's jello and you're just going to
let it swing back and forth.
And the weight of the hanging leg
actually decompresses
or pulls the joint apart
just a little bit
and takes all the pressure off of it.
And you're moving it at the same time.
And I said, if it gives you relief,
it's going to happen right away and it did.
And he's been doing this.
It takes the pain away after he gets off
- Makes sure he gets the relief pad or not?
- Yeah I'm getting to that,
- Yeah Bob, I'm taking the line.
- I think you really got to make sure
you're hanging onto to something stable
- Yeah
- when you're doing that.
- Otherwise you won't be able to relax.
- Right.
- If you don't relax,
- Exactly
- It will not work unless
you're completely relaxed in the hip
and in the whole leg.
- Arms could be tight
but the hips gotta to be relaxed.
- Right.
And then he says in his case,
it feels good while he's doing it and then afterwards.
He walks around and it feels better.
- Sure
He gets some carry over.
- Yep, so if you have a weight
this is the next step
cause it can be helpful.
It's nice if you don't happen to have a
- Five pound weight?
- No, I think this is three.
- Three? Okay.
- If you don't happen to have one of these,
you can, I've had people, if they have winter boots,
just put the boot,
they're usually a couple pounds and
- Sure.
- You know and then you don't have to buy anything
and it works fine.
- You can hang on.
- Well your hip,
Yeah, you can if you got a two year old,
- My kids used to do that, like they'd grab
onto my leg and I'd walk with them on.
- Yeah that was kind of fun.
- Yeah.
(chuckles)
- So here we do it
same thing and you know,
if you want to do it,
you can try going this way
but it's hard this way 'cause you're pulling your hip back.
- Right, yeah.
Typically, you're just going to go in this plane,
flection and extension.
And I can feel the difference
with this three pounds on there.
I can feel that weight.
It actually feels good without a bad hip.
- It's helping more.
- Yeah
So very good. That's the decompression, do that.
And you could if that feels good and it's doing well,
you can do that.
- Yeah.
- Throughout the day a number of times.
- And I get my, give you some,
a couple of hours of relief.
- Exactly right.
So very good.
I hope this was helpful.
You keep those hips loose,
flexed without getting on the floor
And once again, Bob,
we can fix just about anything except for
- Broken heart.
- There you go.
- But we're working on it.
- Absolutely right.
We should have a video on decompression of the heart.
(Bob chuckles)
- We can't even figure out how to fix it.
How are going to decompress it?
- Well, we don't worry about it,
it all falls together, we'll get there.
- [Brad] Goodnight!
- All falls apart.
(Ending music)