- Bob and Brad, the two most famous physical therapist
on the internet.
- Hi folks. 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
- Brad's gonna show you the how to stretch the hips
using a strap or a belt.
- Yep, Okay.
Should we get right into about?
- Yeah,
- These are all going to be done.
Lying down,
you can do 'em in bed or on the floor.
I personally do this routine
on the floor with little mat down.
It's a hard floor with a little mat.
It works good.
Now you can use a belt if you don't have a stretch strap
that has these loops, which is very beneficial.
You'll see in a bit.
I'll start.
I usually, if I use a belt, I put it.
So it's like this.
And then you can go on your foot and it really works
out nice that way, but there's nothing, no loops.
So it's a little harder.
And I start out with hip flexion.
You can just go here.
I'm gonna switch over to this 'cause this is how I
- [Bob] This does work a lot better.
- Yeah. I'll put this on my foot.
There we go.
- [Bob] Because on the other end, if you have trouble
with arthritis, you can actually slip your hand in there
and you're taking force off the fingertips or the wrist.
- Even if you don't have arthritis, it is just.
- [Bob] Right.
- it's just easier.
- [Bob] Yeah.
- It works really nice.
Okay, So work that, hold it and relax 10 times
or hold 15 to 30 seconds at a static stretch.
Your choice.
There should be no pain with any of these.
It should feel like a good stretch
and relax and breathe for all these.
The next one, we're gonna go to figure four.
- [Bob] Sure.
- So we're gonna take this leg
and you could put this knee down or up.
and like this and relax and stretch it here now.
And this, I, I don't use a strap at all for this
but when it comes up to here, then I do use a strap
a little bit here and I'll get over.
And the strap goes across my knee and it kinda
just feels better to get a better stretch.
And sometimes I'll pull on the stretch like this.
- [Bob] Okay. That works really nice for that.
- Yep. Figure four performance.
- [Bob] We'll see.
You can actually grab the,
put the belt underneath this one.
- Oh, that yeah.
- Yeah. And then pull it up towards you.
- I'm gonna leave it on my foot.
'Cause I've got plenty of strap here
because I'll use that again
and then I'm gonna go like this.
- All right.
If you want to get a little more stretch.
- I know.
So we're here and actually you can see what I'm doing.
I I'm pulling here so that we pulling the strap.
You know, you can grab here or here.
- [Bob] Right.
- Yep.
- Ah, Hip at doctors, Brad.
- Ah, this is a nice one.
This is where the strap really is helpful.
I like it.
So I'm gonna grab here up and I'm gonna go off to the side.
- [Bob] You might not be able to go as far as Brad
but just, you know, if you only can go partway.
- Yep.
- [Bob] Go partway.
My arm, my right arm is doing most of the control.
The leg is relaxed and stretch there.
- [Bob] Look at you.
You look a young guy
- Well Bob, I feel, that's why I like these.
It makes me feel strong like a bow.
- [Bob] All right.
Then you do the frog pole
- Frog. Oh this is where the strap is absolutely deluxe.
There's two options for this.
You can cross your ankles.
- [Bob] Right.
- Take the strap.
Put it around your feet.
And this is where you put your hands through like this
and I'm gonna go here my elbows, go on my knees.
And I'm gonna pull forward my hands
and push down with my elbows.
I gotta go in one to give it, there we go.
Now, or you can go put your feet bottom of the foot.
Sole to sole and do that.
And I'm gonna even go one more and
I'm gonna pull and push on my knees and boy, oh boy.
Does that stretch nicely?
- [Bob] Yep.
- Ah, okay, Bob, I'm done
- [Bob] That's it! Yep.
- You wait, we got some more.
- [Bob] Nope, you didn't.
- Oh, That's the next video.
- [Bob] The next video.
- Say no more.
- Check it out.
- Thank you. Good luck with those stretches!
- (Downbeat Music).