♪ Bob and Brad ♪
♪ The two most famous physical therapist ♪
♪ On the internet ♪
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapist
on the internet.
- In our opinion of course, Bob.
- Brad, I was just contacted
by one of my nephews and I have a lot of them.
His name is DJ, Donovar John.
And he's taken up mixed martial arts.
- Okay.
- And he needs to increase his flexibility.
He's a big guy by the way,
six, four.
- Ooh.
- Two twenty, two thirty.
- Big stud.
- Yeah, big guy. - Yeah.
- So Brad by the way has a second degree?
- Right.
Black belt, in American Taekwondo.
I was in it for 17 years.
And then I retired when I went
back to physical therapy school,
'cause I ran outta time.
Plus I got married and had a child.
- Brad's a badass.
I mean it's hard to believe.
And by the way if you haven't already
make sure you subscribe
we're gotta lot of new viewers, Brad.
And they may new be new to our channel.
We upload a video every evening.
- Sure.
- And it's something that's gonna help you, believe me.
If you own a body it's gonna help you.
And there's a little subscribe button down there.
- Yep, you wanna be active or reduce your pain
or in this case you wanna have your kicks higher
and and be more effective in your athletic event.
- Right, so we're gonna show you how to
increase the flexibility in your legs and your hips.
And this is good for athletes and martial artists
and hardly anybody.
- I already said that Bob.
- Oh okay, let's go.
Wonder what's the first one Brad.
Oh, you wanna talk about the goals.
- The goals, right.
First of all you wanna use
stretching and increase flexibility.
It's gonna reduce your injury risk.
- Right.
- You're not gonna get those pulled muscles near as
as much as if you're tight, okay?
You're actually gonna improve your performance.
Whether you're in football, basketball or karate.
You're gonna be faster, you're gonna be quicker.
In karate your kicks are gonna be higher
with less effort, more accuracy.
- You're in track, you're a hurdler.
- Oh exactly.
- Or a long jumper.
- It goes on. - Or a high jumper, yeah.
- Yep.
So let's go to the first thing,
'cause they wanna learn these stretches
but they don't care about all this other stuff.
- You wanna do some warm ups. - Warm up.
If you're gonna do these stretches
that we've got six really good stretches
that are gonna increase your flexibility
and hips and legs warm up for five minutes.
It could be just some simple stuff,
as jumping jacks, doing some pushups, some sit-ups.
Get your core temperature up.
Get the blood flowing.
Stationary bike is wonderful.
- I was gonna say, you see a lot
of the athletes now just getting on the stationary bike.
- Exactly. - They'll even like
before a wrestling match.
I see them on a stationary bike.
I do jumping jacks before I--
- Sure, that's enough Bob.
- I mean I just do 25.
- Yeah, I used to do 'em quite a bit.
I don't right now.
- It makes a big difference.
- First thing, we're gonna start from the bottom up.
- Okay.
- This is a simple one.
I'm not gonna spend a lot of time on it
but simple heel cord stretch.
You can do this against the wall
like this and you're gonna reach each heel.
Get the heel straight.
- Now won't you do it knee straight and knee bent, Brad?
- Yeah right, exactly.
- So Brad, what we're talking about here?
You're stretching the back one here, by the way.
That's the one you're stretching
and you're gonna stretch it with the knee straight.
- Locked here.
- But you're also gonna stretch it with the knee bent.
- Right.
It gets two different muscles.
- Yeah.
- It's more effective to reduce the chance for shin splints.
- Yep, all right.
- Do it two or three, 30 seconds on each leg, okay?
One thing I really like
if you're a runner
or you're on your feet.
- A slant board.
- Oh these incline boards are fantastic.
Easier, they're more comfortable.
- Brad made me one and my son.
So we use them.
- Okay.
Now this is the big one.
This is where it all comes together.
It's the hamstrings. - Right.
- They're probably the most injured in the legs.
Maybe the calf is second to that.
And if you wanna have that flexibility
the hamstrings are generally the core of it.
- Right.
- So we're gonna hit this pretty hard.
- Okay,
lots of different ways to do it.
- First thing a static stretch
can be a really effective way to stretch.
If you're by yourself, you're an athlete.
I really suggest doing a stretch like this
where the knee has to be straight.
You can do it on a table.
I like to do it on some stairs or on the bleachers.
Put your foot up on appropriate height.
Back is straight. - Yeah.
- And you go forward like this, keep the back straight.
Isolate those hamstrings. - Yeah.
- And just hold it.
A key thing particularly with DJ.
Think about your breathing, everyone.
If you stretching, breathe in and as you exhale
that's when you stretch a little bit more.
I want you to think about those muscles being
like butter on a hot summer day in the sun.
They're just relaxing, okay?
- Get into your Zen state. - Exactly.
It's a really good way to stretch.
Do that on both legs.
It's an excellent way to do it.
The hurdler stretch.
I would say, forget about that one.
This is superior to that.
- The hurdler, that one, I mean like this.
- Yeah, when you're laying
on the ground and you're doing this, it's okay.
But I really think this is superior for the hamstrings.
- Sure.
- Let's go to the next.
This can be done with a partner
which I think is the most effective
or you can do it by yourself.
It's gonna called a contract, relaxed stretch.
- You want me to go down or you're gonna go up?
- Go ahead, Bob.
- This one, this is an advanced stretch.
And this is where you're really gonna make gains.
Won't you say Brad?
- Yeah.
- This is probably one of the critical ones.
- You wanna do it by yourself?
- I can do it by myself first.
- What it is called is
an advanced or contract relaxed stretch.
And the reason is because you contract.
- This around the foot usually gonna put it there.
- We'll show you here, Bob so.
- You're gonna get a belt or
you can use a long sheet too, but you're gonna bring it up.
- Bob likes sheets but I don't like sheets.
- Bring it up this far.
And now I'm feeling stressed. - Right.
- So now I'm gonna push down.
- This direction.
- I'm pushing in that direction.
- As hard as you can.
- Without letting it go down.
- Right.
- And while I'm pushing down
now I'm going to actually pull
back a little bit and stretch it a little more.
Or do you actually let it really spread?
- Well, this is what I like to do it.
You're gonna push down.
- Push down.
- For about five to six seconds
and then you're gonna relax.
- Relax.
- And while you're completely relaxed
you're go a little further.
- And it's easier to do that,
you'll find out.
Push down again.
- Yep.
Push again.
Push, push, push, push, push, push, push, and relax.
- And relax again.
- And then pull it up again.
And then one more time.
Push, push, push, push, push, push.
You don't have to say push, push, push, push.
- And then a little further.
- Did you know you're this flexible?
- No I didn't.
- Yeah, this really works well.
I like to do this one.
We always did this one in karate with a partner
and I'd get we'd get down just like this.
Hold the knee like this.
And then I'd say go ahead,
"Push, push, push, push, push, push, and relax."
And push, push, push, push, push, and relax.
And go ahead.
Always did three sets like this.
And by the third one you were up as far as he could
it feels good or better.
- Gooder.
- It feels much better, doesn't it?
- Yeah, and then you wanna make sure your partner
knows what he is doing, is this guy a little crazy?
- Be nice, be nice.
Yeah.
It is one of those things you gotta be mature about.
- Should I show that one, Brad?
The Mulligan one or not?
Where you lay flat?
- No, 'cause we won't have time
to get through the rest of them.
- Okay.
- Yeah, they might, it's good.
Okay, the last one is something dynamic.
There's stretches that are static partners
and then dynamic, which is really important for the athlete.
And that simply means that you're
gonna stretch with movement.
- Yeah.
- So this keep your legs straight.
All hamstring is being stretched right there
and you're just gonna do kicks straight up.
You start out low and do 10 of these by you get
time to get to the seventh, eighth one
you're kicking up as high as you can.
And then I also like to put
a rotation component to get the hip moving.
So a circular one first
a straight one and then a circular one.
Make sure you breathe out when you kick up,
breathe out, when you kick over
and do 10 of those that really gets the heart rate up too.
- Yeah, I bet it does.
- I'm starting to sweat a little bit.
- And they actually,
my son used to do this in basketball.
- Oh really?
- They would just do the straight ones
as they were going down the court like that.
- I've seen that.
- A good dynamic stretch for that.
- That's gonna help get those kicks
up little control in there.
- Yep.
- Should we go to the hip flexor?
- Sure.
Do you wanna do hip abduction?
- Oh yeah, well we'll do this.
This is the easy one.
- Okay, hip flexor.
You put the pillow on the floor.
You're stretching this muscle right here.
Really good posture.
You're gonna lean forward like this
and you're gonna stretch it
and do a nice static stretch like that.
- Right.
Notice how Bob has his posture.
Nice and tall.
He's he's not all rounded forward.
- Right, now you could do a little
contract and relax on this one, Brad.
- Yeah, I've never done that.
- You can push, push, push, push, and then relax.
- Sure.
- So I'm pushing this down that way.
- Yep.
Push, push, push, push.
I do this in the mornings and I do--
- You'd do?
- A little to relax.
- You are pretty flexible.
- Yeah.
So, and obviously you can go the other side too.
Now I'm stretching this one
and again, leaning forward , good posture.
Push, push, push, push, pushing it
into the ground and then relaxing as I release.
- Excellent.
- Brad the other important one is the abductor.
- This is one that gets missed a lot.
For DJ, you definitely need this for your side kicks
and your round kicks and that's abduction stretch.
I'm gonna show you how you can do it by yourself.
If you go up to a table
or a stairway, you can go like this
or you can go on your knee like this
straight out to the side, I'm gonna go like this.
'Cause it gives me a better stretch.
And then I'm gonna go up like this with my back.
And then I'm gonna drop with this leg.
Definitely for the athlete.
- I don't know if I can do this.
- I think its for the athlete tough.
(laughs)
Now, this one is really good for a partner.
Why don't you go up against the wall Bob?
- Okay.
- It's important for mechanics for the martial artist
the bottom foot point, the toe towards the wall.
Okay, that changes the position
of your hip sets you up for proper mechanics, okay?
The shoulder, the hip and the leg all is in one plane.
Go ahead Bob, give me this leg.
There you go.
His toe is pointed that way.
I'm gonna grab above the knee here.
Not way out here, 'cause I don't wanna stress his MCL
and then I'm going to lift up.
Now if Bob would start to go like that, that is incorrect.
Get the shoulder back.
There you go like this. - It does, it does.
- Right.
If you're throwing a sidekick
this is good practice for mechanics position.
Yeah.
You could break boards like this Bob someday.
- I think I could.
- I don't like doing contract and relax on this one though.
I just like a relaxed stretch.
- Sustained stretch.
- Yep, 30 seconds.
So you can go down and do that a couple, three times.
- Okay.
- All right.
And we can't forget the quadriceps.
- Right.
Probably a chair, would be good with that, isn't it?
- For balance?
- Well, I do.
I like to hold on something.
- Yeah, we're talking some of these high level athletes.
They'll just stand and go like this
but it's good to have a chair for balance.
- I mean, it's just a lot easier.
- Yeah.
- And you might, initially grab the ankle,
then you can grab the foot
and you can get a little further good posture.
- Right.
And push back.
- Bringing the hip forward pulling back.
By the way this isn't gonna do anything
for the height of your kicks.
But it's good to, so you prevent injury on the quads.
- Right.
Did you just say you're doing contract
relax on this or not?
- I never do.
But maybe you could.
- Again, you could push down and then pull up.
- Yeah. - I mean, so.
- Most people that's
you can get to end range and it's not real tight muscle
like the hamstring,
but anyways, talking about--
- Oh i just remembered DJ.
- DJ might be falling asleep.
- By the way DJ,
you can take this martial arts all you want,
but still when it comes to your uncle,
he's gonna kick your ass.
- Bob the language, this is a family show.
- All right.
Sorry about that.