- All right, Bob, have you, or anybody out there
watching, have been stretching your hamstrings, doing things
what you think is right, and still experience hamstring
pain, cramps, things that aren't good.
And I have the solution, Bob.
This is something I've worked on personally
for a long time.
- So have I.
- Very good. We've got answers.
Hold on to your hamstrings we'll be right back.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
Okay, Bob, here's the answer.
After some extensive research
and this is, we've both looked at this together
over the last year or two, it's called gluteal amnesia.
- That's really not the answer, it's the problem.
- There you go,
but it's the answer to the problem
which really is the answer.
- Right. There you go.
- So anyways
gluteal amnesia is when you're glute, your glute muscles,
glute max in particularly they kind of fall asleep.
- Right they're not firing.
- They're not working,
and what happens is the hamstrings.
- Work overtime
- Because they're also hip extenders.
They do the same job, but they're not equipped to
do it near as well as the glutes.
- Yeah Brad and I have had this, we know it well.
- So the answer to it is we need to get the glute
muscles firing again.
- Yes.
- So we don't overwork the hamstrings
and cause those strains and cramps and everything else.
- The glutes are big, powerful muscles.
They can handle it, Brad.
- That's right.
So we're gonna show you a few options to
get the glutes going and eliminate the amnesia.
Okay. Now, before we get going, I just wanna mention
that we don't know why, but I think both Bob
and I have experienced this gluteal amnesia
as we get older in the fifties, we don't know why.
Maybe we sit more
our activity level's different one way or another.
Here's the first option to get the glutes to kick in.
You can lie down on your back.
Like Bob is on bed, carpeted floor
probably be better, and do bridging we call it.
- Bend your knees.
- Yep. And while you do this
it's very critical that you think
about contracting those glute muscles.
So your mind is really getting all those fibers to fire.
You can also take your hands and actually grab those glutes
and squeeze and feel those glutes really working.
And that's also gonna loosen up the quads
and the hip flexors, which is part of the problem.
So we're getting a bonus, double whammy here.
- And then we could do cycle layer, right Brad?
- Yep, once you get stronger.
- You could go like this.
- Ah yeah
- Or you could cross over.
- Sure, and again, Bob has got his right hand
on that right glute, feeling that glute muscle
kick in, and do about 10 of these on a side.
If you're doing both, you know, 10 as well
as it gets easier, you can also add weights.
So you can take some dumbbells.
You know, if you have a plate, you got some plates
for the big barbell, et cetera, put it on your stomach
and do 'em that way.
We do have another option standing.
So Bob, how are you doing?
- I'm doing fine, Brad.
- Excellent.
- I feel this one.
- And these don't take that long.
You're gonna spend, you know, 30 seconds down there
to do these maybe a little more as you get stronger.
Okay going on to number 2.
- My glutes are strong like bull.
- Strong like bull. Just like the shirt say, says.
Okay this is option number 2.
Now depending on your level
you can start with that one and build up to this one.
But I think this is more functional.
It actually is more functional.
We're gonna strengthen the glutes while weight bearing
or standing on our feet or we'll show.
- I think it's a great idea bud.
- Yeah option kneeling so.
- Right.
- You'll, you do need a band.
I mean, you can do this without resistance.
And again, just like Bob was doing squeeze the,
the butt muscles, those glute muscles
and do that 10, 20 times.
But resistance is gonna be very helpful.
If you have a loop band, one of the large loop bands
if you have the bands
like this the tubular ones.
- They come together, right?
- Yep just clip them together and make a loop band.
You'll need to put it around a bed post,
a rail on a stairway.
We use a wall anchor here like that.
I, I like this band.
This is what I use at home.
I put it just like that.
Around the waist, right
at the belt level, you probably aren't wearing a mic box
so you don't have to worry about that.
And the resistance is up to you.
How far you are from the wall.
You can use, you know, a heavier loop.
I actually do use a little bigger one than this.
And again, I will do 10 of these,
squeeze, feel those glutes.
Now, if you wanna isolate the glutes more, get
on a chair and kneel that takes the hamstrings a little bit
out of it and isolates the glutes more
and work that.
And you'll believe me
you're gonna feel those glutes get fatigued, you know
just get a bigger band or farther away from the wall.
- I gotta give you credit Brad. This is a great idea.
- Well thank you Bob.
I think it's been really working
and I'm running now without hamstring issues.
Now this.
- Yeah, you had quite a few hamstring issues.
- Since two years ago,
it started bothering me on a treadmill
and it has been haunting me ever since now, because when
you run or your walk, one leg is up advancing.
- Right.
- Non-weight bearing.
And so we wanna replicate the activity.
- Right.
- So I'm going to, I'll just do this one.
My left leg is going forward.
I'm gonna think about just my right glute firing.
So it's just like the activity fire there.
I need something to hold to for balance.
- You can do repetitions right.
- So you can really focus on that glute.
So I'm doing that hip thrust, squeeze, squeeze, squeeze
and do 10 of 'em on each side.
Oh, see that leg work.
Good I know where the camera is and make sure you do 10
on each side. You'll feel it.
And then you're done. Carry on.
It's not a extensive exercise.
- Bravo
- But it is specific.
Oh, thank you, Bob.
Thank you.
What, what do you want from me?
- Um, a quarter would be nice.
- That's it huh?
- Yeah.
- Now one thing you can do
and I do is suggest is finish up with a hamstring stretch.
- Sure.
- I'll show you a couple of our favorite ones.
- One is the simple 90, 90.
I mean really you start off
with hip 90 and knee 90, but then you go to extension?
- And if you're doing the bridging
this would be a good time when you're done
with your bridging glute exercise.
Go right to this.
If you're standing doing the one with the loop
you may wanna go.
And I, I like standing hamstring stretches as long
as your balance is good.
The knee needs to be straight.
The back needs to be straight and simply relax.
- It's all about the technique right?
- Yeah we don't want your rounding over like that.
- Right.
- That's a big no no.
Do that. There you go.
And you know, and if you're at home and you got your steps
on wheels, you know, just pull your steps out.
No, but you may have steps like in your basement.
- Right, right.
- Bob has steps his basement and this is nice
cause you could adjust, adjust the resistance just
by the level you go on the stairs
and you got something to hold onto with the rail.
So that's a handy dandy tool
- Looks great.
- All right. Very good.
So Bob, once again, the hamstring, the glutes
the glute maximus, the gluteal amnesia is something
that we may encounter and here's the answer.
- Right.
- But what about the broken heart?
- We can fix about anything Brad.
- Except for.
- A broken heart.
- Yeah, you think anybody's still watching it's pretty late
in the video.
- Hello.
- What the hell are you doing?
- It's a C a heart.
- All right good luck.
- It's broken.
- Be, be careful.