(light tones)
- All right, we're gonna show you exactly
how to do these five exercises, one at a time,
and they're all research-based.
Bob has already started the first one.
We're dropping down and we're getting this TFL
and the hip stretch here.
This is a nice way to do it off the edge of the bed,
holding this, locking the hip in and just let that go down.
You feel that Bob?
- Yep, I do.
- [Brad] Oh yeah.
Excellent, gonna hold that 30 to 60 seconds.
Do it on both legs, five days a week, maybe six
if you're really feeling good.
This is great for arthritic hip pain
with your walking or activities, you get that pain.
This is a great stretch to start out.
How's that?
- Good. I do it every day.
(Brad laughing)
- Do you do this one every day?
- I do.
- Yeah.
The next one is a figure four stretch.
You can do it end bed, lying on the floor,
put your leg over like so and just press on that,
hold that, pressure on, pressure off
or hold it for up to 30 seconds.
Should feel good.
There you go.
And if you get more advanced,
Bob shows how to do it this way.
How you feeling Bob?
- (indistinct answer)
- Yeah, I do like this one.
You gotta remember, there's 450,000 total hip replacements
in the United States.
- [Bob] Oh my God.
- [Brad] Every year.
We're trying to cut that number down with these.
Okay, the next one is simply bridging,
a very common exercise.
Bob's doing an excellent job.
Feet here.
You can do it on your bed or on the floor.
And let's do three sets of 10 of these.
Start out with one set of 10 and work it up as possible.
I do wanna mention that there was a study done
with these exercises, if you do them, you know, regularly,
up to four weeks, the average pain reduction
in the hips was down 50%.
So do them.
- [Bob] Wow.
- Do them regularly.
Up to, you know, three to five times per week.
Oh, sorry, I'm looking at the wrong camera.
Anyways, Bob, you're doing a nice job.
Let's go to the next one.
- [Bob] Thanks.
- The next one, working some specific muscles on hip,
the clam shell, the Pacman, whatever it is,
this is a nice one.
You can do it in bed.
Make sure your body is in this position, so it's vertical.
Imagine there's a wall right behind your back
and your back is pushed up against the wall
and isolate those muscles.
Again, do three sets at 10 is the ideal number for this.
Higher repetition, but lower resistance.
So yeah, this is a great one for prepping that hip
for surgery if you know you're gonna have it.
But it's a great one for eliminating possibly that surgery.
Bob, how do you feel?
- Good.
- Are you all clammed out?
- I am.
(both laughing)
And the last one, but not least, is low impact cardio.
- Go for the heart.
- Right, so it helps the heart, it helps the joints.
You wanna do this longer duration, anywhere
from 10 minutes to 50 minutes.
Some good options are number one?
- Stationary bike.
(Brad laughing)
- [Brad] Stationary bike.
An elliptical, as long as it doesn't bother the joints.
- [Bob] I was not expecting it.
- [Brad] Next one.
- [Bob] Pool.
- [Brad] Pool, yeah.
Get in that water if you like it or it's available.
- [Bob] Next one, new step.
- [Brad] New step, yeah.
Any seated machine that allows you to work the legs
and the arms, get the heart rate up.
- Reciprocal.
- Yeah, exactly right.
Enjoy that low-impact cardio.
So you're probably not gonna go do aerobic exercises
where you're jumping around a lot, you know?
- Right, even running.
- Yeah, running, probably not, you know,
unless your arthritis is not very bad
and you love to do this sport.
- Right.
- Once again, Bob, we can fix just about anything-
- Except for a broken heart.
- That's right.
Yeah. Then this-
- We'll try.
- These exercises might help.
Those cardio ones are gonna help a little.
- That's true.
- Yep. Absolutely.
Be careful and have fun.
(uplifting music)