♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Strong glutes and back pain,
basically we're talking about a correlation there Brad.
- Sure.
- Three exercises that fit back pain
and weak glutes in five minutes.
- This is a sure little convenient exercise program,
that does exactly what it says, but,
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- Bob, glutes, so strike the word glutes,
has something to do, or if you have weak glutes,
lot of times, those people do have back pain.
- Yeah, 'cause you're not transferring
the strength to the glutes.
You know that when you're lifting something,
like you should, your back is doing more of the work.
- Right, so it's,
it's all related,
- They're all tied together. - But not directly.
But why do we have weak glutes?
And this is a really key thing
is if your hip flexors the muscles in front,
the absent muscle group is weak or tight,
that prevents the glutes from firing
and that's reciprocal inhibition,
which is something,
if you're a therapist,
you're very, very familiar with,
- Lower Cross Syndrome.
- There you go. - It's also known as,
and also what causes your hip flexors to be tight, Brad
- Sitting.
- Yeah. - A lot of sitting,
which is pretty common in today's society.
- We become a sitting society
and therefore you get tight hip flexors
and therefore you get weak glutes.
- Right.
- I think the gluteal amnesia,
there is another word for it.
- Yap.
There's all these buzz words that are therapists.
- Yeah. - Though, it's that common.
- Yeah. - So the exercise program
that we have, again, five minutes,
and as you do this a little bit,
you probably get faster than that.
- Yeah and what we're trying to do,
is basically cure all the problems.
- Right.
- We're trying to get rid of the tight hip flexors,
we're trying to strengthen the glutes,
and we're trying to do one exercise for the back too.
- Exactly.
And that's a key one
that I think is really, - Right.
- The third one,
you need to get that one in.
So should we start?
- Yeah, let's start off.
- People are saying, come on, quit you're babbling,
get your back, - You want me to do
the first one or do you wanna,
- Yes, the hip flexor exercise.
- Sure, ahead.
So you're gonna get on,
you can lay on a surface,
like this, like you can do this on the bed.
- Yeah.
- You should scoot toward the end of the bed.
Make sure your shoulders are well on the bed though,
I don't want anybody falling off,
and I'm going to stretch this hip flexor.
So I'm gonna bring it down,
like this, imma lock this one up,
lock the pelvis up in place. - Yeah.
- So now I'm stretching,
this hip flexor right here,
if I let my knee bend a little bit more,
it stresses the quad too a little bit,
- Yeah.
- And the hip flexor.
And you could just lay,
like this and it will over time stretch out.
- Yap, just gravity,
now there's another way we're gonna show you this
without laying on the bed on your knees.
So, just hold on.
- Sure.
- Make sure you do both sides.
- Yep.
- Both legs.
- Slip around and do the other side.
- You're gonna hold that, up to 30 seconds,
two or three times, yap?
And just let it relax.
You may find that one hip is tighter than the other
depending how far,
- Very often you will find, I think one hip,
- Yeah.
- You want me to show it kneeling down?
- Sure Bob.
- Do you wanna give me the pad?
- Yeah, you can use a pillow or a pad,
if you've got carpet,
you may not need it.
It's just a comfort thing for your knee that's all.
- So I'm gonna stretch this one,
so I'm bringing it forward like this,
- Yeah.
- Now if you want to do a couple little different twists
to help this,
one, you can take your hand and push forward
like this, - Like there,
- Just look how I have posture while I'm doing this,
- Up and down with the shoulders.
- Two you can take your ankle
and move it out away from the body like that.
- Right.
- Turn internally, rotates this thigh a little bit,
and now I stretch it and it stretches
just the muscles a little bit more.
- So you can hold and relax, hold and relax,
- I feel good Brad.
- Five to 10 times,
if you wanna hold,
you normally do this one,
hold it for a long time where you do go on and off.
- I'll do a little bit of balls.
I go like this and I'm watching the news,
and I start doing a little bit of stretching
that way too so,
and I of course do both sides,
- You better.
- Otherwise I'm gonna walk around,
- In circles. - In circles.
- Yeah, like a duck.
- And like a duck,
swimming duck maybe.
Oh yeah, with one leg.
- Yeah, with one leg.
We'll get it eventually.
All right Brad, what's the next exercise?
- So that takes care of the first one hip flexors,
figure out which way you like to do best
and do that.
That'll take you about a minute and one,
two minutes, the next one is,
then we did this problem,
now get those glutes stronger,
- Get those things firing.
- Yeah so,
- Get them things working again.
- Options you can do,
this does work better on the floor, carpeted floor.
You can do it on the bed,
but it's not so good.
You need a firmer surface.
- Just for instructional versions,
we're gonna show you, on the bed here.
- Right.
So we wanna think about squeezing those glutes together
and lifting the hips in the air,
we call this bridging,
and we're gonna do a set of 10,
if this is too easy,
the way you make it,
you get done with tending,
- A little more challenging.
- Yeah, more challenging,
just put one leg out and do it again.
And make sure you do, both legs.
- And squeeze your buttocks together,
while you're doing this.
- Yeah, let's say,
- Pretend it's a quarrel in between your cheeks
and kinda hold it there.
- Every therapist knows that, I think.
That little saying to your patients,
its best after a surgery.
Then Bob, I have a hamstring issue.
My hamstrings feel a little crampy when I do that.
So the way I do these at home,
is I take an exercise ball and put my feet on it.
- Sure.
- Or you can use a stool,
works just as good,
- An Ottoman maybe,
- Ottoman, there you go.
Have your wife go down on her hands and knees
and put it on her back.
I'm just kidding.
My wife would kill me if, heard that.
But if I keep my legs straight,
that illuminates a potential for hamstring cramps,
and I think you actually get a better glute set this way,
and what I do is I put my fingers on my core
and then I make sure my stomach is tightening as well
so I get a double benefit from this.
And I'll do, 10 to 12 of these.
Oh, they're wonderful!
And then you're done.
- Yap.
So very quickly you can go,
from the stretch right into that,
and then you finish with the extension.
Do you want me to do you do that?
- Yeah, you do that.
So when you get done with those,
- You can just flip around,
- Yeah.
- On your stomach,
- Yap.
- And you're gonna have your hands
below your shoulders like this,
and usually what we have people start off with is,
little micro press ups, we call them.
- Yeah.
- So you're gonna just kind of press halfway up,
you're keeping your pelvis on the ground or on the floor.
You don't let it go up like this.
If your back is so tight,
that when you start going up like this, it starts coming up,
that's all the farther you go up.
You keep working in that range until it loosens up.
- Right.
- Eventually you wanna get higher and higher
and get more and more motion at,
in the lower back.
The reason we're doing this,
is most your day,
is spent sitting with your rounded out this way,
or you're bending forward,
you're doing something that you're bending the back for,
almost nowhere time during the day,
are you reversing that curve,
- Right.
- And so your back gets very tight
and it becomes very painful after a while,
if you continue to do so.
- As you say, this also does stretch out the hip flexor,
so you get double benefit. - Oh yes, exactly.
Good point, Brad.
- Now, the reason I jumped off the table
is I have spondylolisthesis.
If you have that condition,
which there're about maybe 5% of the population that has it,
you probably will not wanna do this.
Because it's irritating.
Or if you have lumbar stenosis,
- Spinal stenosis, yap.
- Yap, you'll probably not wanna do that.
Majority of people will be able to do this.
Typically if you're 60 or older,
those people sometimes are gonna have that stenosis problem,
- If you're 60 and over, you can do some of these.
- Right.
- You can just work exactly for the mid-back up and down
and get some motion that way.
- Repetitions on those, 10 is enough to do
and that'll be fine.
We took more time, just so did properly.
- Yeah, right.
Exactly the way to explain.
But after a while,
you may wanna do more than that,
if initially you may wanna do a sub 20,
but later on for maintenance,
you can definitely get by with just 10,
- Exactly.
If you do wanna compliment this,
just going out walking, can be a great thing to,
for the hips, everything involved.
And so after this, if you wanted to,
go and take a,
20 minute walk and,
- We always can never go wrong with a walk.
- Right.
- 'Cause it's good for your entire body and your mind.
- Right, exactly.
So take care of your body,
take care of everything you have Bob.
- And remember Brad and I can fix just what it is,
- Except for,
- A broken heart.
- But we're working on that as well.
I don't know if this trio of exercise
is gonna do anything for your heart, but what,
- I wonder how many years I can,
we can say that we're working on it,
and people will still believe that we're working on it,
and that we're doing,
- But Bob, we're gonna literature on this.
We're gonna have something, - We're gonna be published.
- Yeah, we're gonna be published and we'll be famous
at that point. - Yeah that's right.
- Take care and enjoy.