♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet. ♪
- Hi, folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Kind of screwed it up. And together,
we are the most famous physical therapists on the internet.
- And I'll repeat it, of course, Bob.
- Today we're gonna show you the seven best stretches
and foam rolling to release tight hips.
Plus, we're gonna do a giveaway.
- There you go.
- And this is the giveaway, Brad.
It's actually Easthill's Fitness 4-in-1 Foam Roller.
So you get a foam roller, and you get a rolling stick,
and you get a massage ball, and then you get the case.
I saw a review on this
and I just gotta say something, Brad, because--
- Go ahead, say it, Bob.
- I don't know if they were tryin' to sabotage this,
or something like that.
This is basically hollow, but it is very solid.
- [Brad] It is substantial.
- And the person says,
"Well, this is gonna collapse eventually."
It's like, are you joking?
This thing is so solid.
I mean, I weigh 200 pounds,
and I can easily jump on this thing.
I mean, you and I both could get on there,
I know, and it wouldn't break, so.
- Yeah, it's not goin' anywhere.
It's not like it's made out of cardboard.
- I would say the one thing about this,
it's a little bit of a harder one,
although these are a little bit softer,
but this is a little more aggressive one.
- Sure, sure.
- If you're starting off,
it might be a little too aggressive for you.
But anyway, if you are new to our channel,
please take a second to subscribe to us.
We provide videos on stay healthy, fit, pain-free
and we upload every day.
And yes, if you want details on a,
we're givin' away three of these.
Or at least the company's givin' away three of these.
- Right.
- You wanna join us on the pin to the top
of the Facebook page, or you go to our website,
bobandbrad.com and go to giveaways.
- There you go.
- So Brad, I think my last couple years
of my life here so far, I hope I keep goin',
I've been really finding the importance
of keeping my hips really loose.
It really helps me with sports,
and it really helps me feel younger,
and it just helps you with walkin',
it just feels better, and--
- What kind of sports do you do?
- I play a little golf.
I've gotta twist and stuff like that.
- Well, you got a good point there, Bob.
- Yeah, running.
- Well, I didn't know if you started playin' football
or something.
- Well, you act like I don't play any sports. I play sports.
So anyway, we're gonna go through
some of the common stretches and foam rolling
that I think really help, that help me,
and that keep you younger,
so I'm gonna go ahead and put this back in place here.
The first one we're gonna go ahead and do
is the hip flexor rolling.
This is one I never used to do, Brad.
And now, this is the one I won't miss,
because I'll get pain and tightness in here,
especially if you sit a lot all day long.
So you wanna just go on down,
and this is one where I do like
a one that's a little more aggressive,
that has the bumps on it,
because you really gotta get into that.
- Yeah, you gotta get in deep.
I'm gonna show you from a different angle,
and this is just a different type of foam roller, but--
- So I usually have it at a little bit of an angle, Brad.
I don't have it straight like this.
I put it at a little bit of an angle,
and then I get right over onto the hip flexor.
Hip flexor's right here, on the front of the hip.
And you can go down into the quad too, while you're at it.
- Oh yeah.
- But I usually do one side at a time,
and I just roll back and forth like this,
and I can roll it all the way down into the quad, too.
And quite often, again, I wonder with a lot of people,
Brad, who start thinkin' that oh my God,
I'm getting close to having a hip replacement,
that if they once stretch some of these muscles,
that it might put that off for awhile.
- Sure, yeah.
- I'm deadly serious.
I think a lot of the pain you might be having
is coming from tight muscles, and not always the hip itself,
even though you might be bone on bone,
doesn't mean you always need to have pain with bone on bone.
- Do you only do about a minute on each hip?
- Yeah, it doesn't take very long.
I would say a minute on each hip is very good.
All right, then you wanna do a hip flexor stretch.
Now you can do that a number of ways.
Brad's gonna show you how you do it on your knees.
If you have your foam roller,
you can actually just do it right on the foam roller, too.
You can get up onto it like this.
So I got my sacrum and my pelvis on there,
and I'm gonna stretch this side, so I pull this hip up,
and you see how that my foot even comes up a little bit.
So I'm stretchin' the hip flexor right there.
- And if you do it on your knee,
don't do it on a hard floor.
It hurts your knees.
I got a little cushion here.
I'm gonna be here.
I'm gonna think about bringin' my belt line forward
while I keep my shoulders back,
and I can already feel these tissues right here,
those muscles and everything else that supports that hip
in front of the hip stretchin' out.
Make sure you relax when you do all of these.
Think about breathing, relax, nice warm sunny day.
If your husband or your spouseling is agitating you,
you gotta get that outta your mind.
- Spouseling?
- Yeah.
- All right, then I'm gonna go ahead
and go right into the hamstrings here, Brad.
- Oh yeah.
- Another great one to do, I do this one
every day before I run, and some of the people,
if you're really into it,
I was sore from just starting to run outdoors again.
You know how that transition is harder,
because you're goin' up hills?
So I actually rolled today a little bit before
and even after running, to help with that.
We just did that video on DOMS,
delayed onset muscle soreness,
and I was gettin' some of that,
and it just felt really good.
- Muscle pliability, and get the circulation goin'.
- I'm doin' one here,
and then you can actually go into doing,
I mean two, you can actually go down into doing one here,
so you can put a little more pressure,
and you can even go one foot over the other like this,
and you really can work it, so.
- Now with me, if I roll up towards my sacrum
and low back with the softer one, it feels fantastic.
It's amazing.
- All right. I would be a little careful
going over the sit bones, though.
I wouldn't go over those, you know what I mean?
- Yeah. I think if you got a soft one,
it'll be tolerable, - It'll be tolerable, but,
- but that one's pretty aggressive.
- I mean you could get,
especially if you have a little bursitis there,
I mean that could irritate that, so.
- Sure, yeah, yeah.
- So Brad's gonna show, again, what's nice about this.
The stick really works well, for getting, to me,
the hip abductors are really difficult to do
with a foam roller.
So he's gonna show, that's the muscles on the inside
of your thigh.
- So this has little wheels that spin around.
There's seven of 'em there, and you can get in here
and get them to roll.
There we go.
Woo-oo.
I'm gonna go right up on the quads a little bit too, Bob.
That feels good.
- Yeah, you actually can get hamstrings,
you can do, you can work it all with the stick,
it really is versatile, to be honest,
and that's why it's nice that this comes with both of 'em.
- I shouldn't have my black pants on with this black.
Sorry about that, because-
- Yeah, you probably can't see much there, can we?
- Yeah, but believe me, it's definitely doin' the job.
It's really, it's amazing.
I usually don't use one of these, Bob,
'cause I use the roller, but this is a nice adjunct to it.
- Oh, it really is.
Why don't you show the hip adductor stretch, Brad?
I'm gonna bring this chair out and show it.
- So I like to do mine,
I'm stretching this adductor muscle there.
I try to keep my posture, and I just slide out,
and then I'll pull and I can feel it stretchin' there,
those groin muscles.
- [Bob] Can you even see me, Liz, or not?
Sure I need to come over.
- Just keep it on me, Liz.
Forget him, we don't want those people to have shock.
- Yeah, that's right.
So I usually, what I do in the mornings, Brad,
is I go out to my staircase, and I go like this,
and I can actually grab the rails even here,
and pull myself, and get a little bit of the QL there, too,
quadratus lumborum, so I'm getting both at the same time,
but I always think this is a great stretch to do, too, so.
- Now with the stretches we've mentioned so far,
I don't know if we mentioned repetitions,
but if you wanna hold it for 30 seconds,
that's kind of a typical time
that a lot of people recommend.
I like to do the pressure on, pressure off,
and do that about 10 repetitions at a slower pace.
- Yeah, I do a little bit of both, sometimes,
and some muscles, I'll spend a little bit longer time on,
if they're a little bit tight or sore,
but others I might do just the 30 seconds,
as Brad mentioned.
All right, then the hip external rotation.
Now there's a number of ways to do this.
Brad's gonna show on the floor.
You can actually do this one,
can you see me, yeah Liz?
You can actually do this seated, too,
throughout the day, even.
Just put one leg up on the ankle, on the opposite knee,
and push down like this.
This is a great one to do.
Pressure on, pressure off, pressure on, pressure off,
pressure on, pressure off, and you can tell if you're tight,
by just comparing one side to the other.
See how high the knee goes,
and you can see if there's one side
that maybe needs a little more work.
But, again, it's amazing.
If you keep the hips stretched out,
how the pain levels can start to go down,
and especially if you do some of that foam rolling
along with it, so.
And then the final exercise, number seven,
is hip internal rotation.
So Brad's gonna show that.
You just lay down on your back, and then you grab,
are you gonna show it?
- I'm gonna wait 'til you quit talkin'.
- [Bob] Okay, go ahead.
- So my right leg, that's the one I'm gonna stretch.
I'm gonna take my left one over the top,
and then bring that down and across.
It's like a pretzel technique, but I really like it.
It makes my, especially my right,
my right hip is the tight side.
I can clearly see that.
Bob was mentioning.
And you'll notice it, too,
especially in that figure four stretch we just did.
I'll do the other side now, and this--
- [Bob] Quite often, with arthritis,
this is one of the motions you're gonna be lacking,
is the hip internal rotation.
That's the one that starts to go, doesn't it, Matt?
- Yeah.
- Matt, I called you Matt, - Oh, Bob.
- That's my son's name. Brad. - Why, Bob?
- We've only been knowin' each other for 25 years,
or something like that.
- I can just look on the shirt here
and see our ugly mugs on there, so.
- Yeah, well, there's no doubt about that.
- So anyway, make sure you sign up for the giveaway,
and also, remember Brad and I can fix just about anything--
- Except for--
- A broken heart.
- There you go. - Is it gonna be right here?
- Well, we're workin' on it, yeah,
I'm sure it'll be right here.
Thanks.