♪ 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 we are the most famous physical therapists
on the internet.
- In our opinion, of course.
- Make sure your shirt's buttoned up, Brad.
- Oh my gosh, sorry Bob. - My god.
- I'll take care of that when they're not looking.
- We're not gonna do this,
first we're gonna do the title first at least.
- Oh yeah, that's right.
- The title of today's program is
"How to Self-Mobilize Your Pelvis".
And by the way if you haven't seen already,
we're in our bunker down in my basement
because we are on shutdown in Minnesota.
- Yes. - So.
- So we're taking care of business where we can.
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- Do we know what we're giving away?
- I think it's the knee glide.
- Oh, okay, that's a nice product.
- Yeah, That's nice.
All right, so when we're talking about the pelvis here.
When anybody is talking about their pelvis,
they're basically talking about three joints.
I am gonna go up here Brad.
- Yeah go on up there, Bob.
- So, with the pelvis,
and as you can see we don't have a camera person here,
You're gonna have either your gonna be talking
about the SI joints, we got the sacroiliac,
so we got the ilium, and the sacrum.
There's a joint right here.
How's that look Brad? - There.
- Right there, yup.
Now there's another one
corresponding right on the other side.
So we might be mobilizing those,
but in the front of the pelvis is the pubic symphysis,
we're also gonna to pay a little bit of attention to that,
but generally what we're talking about
when we're trying to mobilize,
is we're thinking that one of your ilium,
one of these bones here got rotated
either this way, or this way,
forward or back.
Depending on who you talk to,
some people think it's very common to be rotated forward.
Others say, they think it's very common to be rotated back.
- There's a controversy in that,
but one way or another,
these joints do not move a great deal.
- No.
- It's just a very slight amount,
it's not like your elbow joint or shoulder.
- Yeah, there's heavy ligaments over them.
- Yeah, it's very minor movement.
- Right, things that may cause this,
and by the way, the reason why I think
it may often be rotated back, Brad.
- Yes. - As you think about
when you sit and you sit slumped.
What's that doing to your pelvis?
- Putting some pressure in that direction.
- It's rotating it back. - Yeah.
- That's why I think, I might tend to agree more
with the person that thinks it's rotated back.
- But, one way or another,
when you go through the exercises,
you're gonna to go to the ones that make it feel better.
- Right. - Clearly.
- That's the key,
finding which exercises make it feel better.
Now the things that can cause
this thing to rotate unevenly,
is if you have one leg longer than the other.
- Sure.
- Can you see how that would cause this to be off kilter.
Also if you sit, tend to sit uneven.
If you're one of those people
that fold their leg underneath them, or they sit like this.
I tend to sit kind of weird
when I an eating breakfast, Brad.
I always have to remind myself to level out,
I kinda lean one way, I lean on the paper, yeah.
- They don't, they don't care Bob.
- Oh they don't care apparently.
Alright one sign, I wanted to show you one sign,
that it might be your SI joint if it's,
you're having pelvic pain,
it's called Fortin sign.
With Fortin sign, Brad maybe you,
you're not that tall.
What you're gonna do have the person point
to where the pain is.
- Bob it hurts right there,
- Yeah clearly, okay, and then he comes back,
and then if he points to that same spot again,
right on the same spot, it could be SI,
especially if it's in this area here where the SI is.
So, that's just one way to tell,
I mean obviously,
you and I have somebody evaluate you to figure it out.
All right, let's go to the exercise Brad.
The first one and Brad is gonna actually do these.
He's going to lay flat on his back.
- I think I'm gonna go without the pillow, Bob.
- Okay, that's fine, yup.
Lay on your back,
and what we're gonna try to do is we're gonna try
to rotate this pelvis forward a little bit,
and we're gonna to do it by using muscles.
So what he's gonna do is going to bring this one,
now don't fall off the mat, Brad,
I don't want anyone at home either,
Make sure that if you're on the edge of the bed,
be really careful.
Now you can see the hip flexors are pulling that,
rotating that ilium forward a little bit.
Now he's gonna lock it in place,
the pelvis in place by holding onto this one.
- Don't touch me, Bob. - Oh yeah.
- You're not suppose to touch me.
- That's right, right.
So now in this position he's locked in
and he can just do some gentle oscillations, yep.
- I can tell you right now, Bob,
I do believe I have some SI issues
and pelvis issues, this feels really good.
And I do, do this as part of my,
not exactly this stretch,
but the same, same stretch in a different position.
- Yeah, so you're gonna want to do this
maybe 10 times or so,
is your pain getting better, is it getting worse,
is it better after the fact too?
- Right.
- So, now if that side doesn't work,
then you're gonna maybe do the other side.
So, do you wanna flip, or do you wanna just show--
- I'll flip so it's easier. - Okay.
- You're not, if you do this in your bed,
you have to have a firm bed.
If you got a really soft bed, especially on the edges,
it's not gonna work very well.
- [Bob] Yeah, you're gonna to rotate off the bed.
So, same thing here, then just do gentle oscillations.
- Now this side feels okay,
but the other side felt good.
This side, really I would not do this side,
I would just do the other side.
- Now whenever you do a mobilization like this,
I want you to finish
by what we call resetting the pubic symphysis.
You might have readjusted the pelvis a little bit,
but I want that to go back into place.
So Brad's just gonna show you a way
where you lay, oh, you're gonna show it that way.
- Well then they can see it better.
I wouldn't aspect you to, I could have stayed where I was,
but you take your knees and you squeeze 'em together.
Put your hands between there, and then squish your hands.
- For five seconds. - Yup, and relax.
- And do it for three times.
- That was one.
- And it won't be uncommon
for you to actually feel a little click in your pelvis,
especially the first time when you do it.
- When you do that as a therapist to a patient,
and you say squeeze and clicks there, oh!
Then they think your god.
- All right Brad,
why don't you lay flat on your back again.
We're gonna show you another way to do,
to mobilize the pelvis.
So, again you would try one side,
and if it feels good on that side,
just stick doing that one side.
Another way to do this,
is Brad is gonna bring his legs up to 90, yup,
and you're gonna push down, push up with that one,
and grab underneath the hamstring,
and he's pushing down with that one,
so this one getting pushed that way
and that one getting pushed that way.
And he is providing resistance with his hands.
Yup, and he's gonna do it for five seconds,
and he does it times three.
Three sets in a row.
- Two, I don't know if we need to go through all three,
but that's all right.
- Yeah, and now if that one feels better,
then you're gonna finish by doing,
resting the pubic symphysis again, yup.
If that one doesn't feel better,
then try the other way around.
So this time, yup, now look where he's got his hand,
on top of the thigh on the left side,
and his hand underneath the thigh on the right side.
- So that way and that way?
- Yep.
- So basically, stay symmetric in opposite directions.
- Yup, now if you want to,
you can use a broom stick or a Booyah Stik,
and do it this way instead.
Yup, and you see now,
you can see this one's pushing down,
and this one's pushing up.
It's a lot easier to do it this way, isn't it Brad?
- It is, you know if I didn't hold on to the stick,
it would go like that? - Right.
- But I am gonna maintain it,
yeah it is, it's easier.
It takes less coordination, I assume (laughs).
- And again you can try it on both sides.
- Oh yes.
- And again when you finish,
you do three sets of five for five seconds,
and you finish by doing, yep, again, I said that.
So, that's it.
These are the things that you're gonna wanna try
and let us know in the comments below,
whether or not they helped you.
- And again, if you find that one of these
clearly makes it feel better,
you're gonna do it throughout the day
every one to two hours. - Sure, yup exactly.
All right , thanks everybody for watching.
- Good luck.
Booyah!
(upbeat music)