♪ Bob and Brad, ♪
♪ the two most famous physical therapists on the internet. ♪
- Hi folks.
I'm Bob Schrupp, physical therapist.
- Brad Heineck had physical therapist
- And we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- We're GOING TO show the ultimate hip lecture.
stretches times three, standing, kneeling, or line.
- Same stretch, three different positions Bob.
- Pick out the one you like the best.
And sometimes I do both, or I'll do two.
- Sure. Yeah.
I've got one as my favorite, but-
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And we upload every day.
Also, if you have a minute, what are we giving away?
Liz? Anything right now?
We're giving away the flexispot.
Do we have it here?
Oh yeah, we got it right here.
If you go to Bob and Brad, or if you even look down below
you'll see a link to the contest
but join us on Instagram too.
Especially if you guys are Instagram people-
- Right.
- Like you like to have crackers right away.
- Graham crackers.
That's my favorite.
- It's the "Gram", that's Brad's joke.
Official Bob and Brad.
- There you go.
- All right.
Let me just show the flexispot real quick Brad.
- [Brad] Sure.
- [Bob] So this is a desktop riser that they're giving away
Laptop, I always say desktop, but it's portable.
Well, that's the cool thing about it.
It's got like five different levels and it goes up and down
and then you, you know, and then you can take it down.
- It allows you to get your computer screen
at the right level.
Or, you know, depending on the height
you can stand while you work, et cetera.
But Bob talking about standing
we're talking about hip flexors.
And before we show you the three stretches
we were just talking about this
with some of our patients and your wife.
If you show someone what's going
on with their body, they can remember it.
And it all comes together.
It gives you a little motivation to go
after it and do it right.
- My wife, I call my mom.
She just has the greatest difficulty understanding
which direction and why that works to stretch a muscle.
She'll think to stretch the hamstring.
You have to go this way.
- Yeah.
- And no that's strengthening the hamstring.
- Right
- So this, this demonstrates really well
how you're stretching these muscles.
- And if you haven't seen our channel, this is Sam.
This is our skeleton who helped us out.
And times of need-
- He's incommunicado out today.
We got goes the tape on.
- So when we're talking about hip flexors
I'm actually looking at three different muscles.
Often times people are referring to the psoas
because it's one of the major muscles
and that one connects to the spine, a lumbar spine
and then goes down to the, the femur at this location.
And so when that contracts it's important
that muscle's important
because it does connect to the spine.
If it gets tight you can get back pain associated with it.
That's why it's always related.
But we should remember the blue one here.
Can you zoom in on this Liz?
I want to make sure people are very clear on this
the iliacus muscle, the blue one
and that connects up to the ilium, but it connects up
to the same location as the psoas, and they work together.
- [Bob] They call them the Iliopsoas a lot.
- The iliopsoas, there you go, Bob, thank you.
And then let's not forget the rectus femoris.
- [Bob] Yep.
- Now this is a biarticulate muscle Bob,
two different joints crosses over the hip
and it goes over the knee joint connects up to the tibia.
Now, when that one contracts, it also helps flex
but this is a key on when you do
particularly the standing stretch that we're GOING TO show.
Watch what happens to this.
Can you zoom in?
If I bend the knee-
- [Bob] Look you see really well how
that muscle stretches out.
And that's what I like about this demonstration Brad
- Does that show up Liz?
So if we extend the hip, watch this muscle
look at the letters on this kinesio tape.
When we extend the hip, it stretches.
But if you want to give it a double whammy
and stretch it even more
you extend the hip and bend the knee.
Then you're GOING TO get both the iliopsoas
and the rectus femoris.
If you want to isolate and just get that psoas
or the iliopsoas
then you're GOING TO have to keep your knee straight
so that this does not-
- [Bob] So you're going back like this.
- Right. So I always find stretching the ilio,
the rectus femoris is a little bit painful.
If you get after it, I'm GOING TO take it off now.
So we take our attention off that.
- [Bob] And there's that old joke.
Do you wreck them near killed them-
- Why Bob? This is a family show.
- [Bob] I don't remember the gist of the joke but-
- So let's look at this iliopsoas.
Now I put these horizontal lines here,
not because that's the direction of
the fibers of the muscles, which it's not.
The fibers go this direction,
but you can see if we extend the hip-
- [Bob] You can see how the lines spread apart.
So you again, stretching it.
- Yeah. That's how you stretch the muscle
by getting the femur to go this backwards direction
which we call extension.
So keep that in mind, because what we're GOING TO do here
is exactly that, we're GOING TO extend the hip.
- Now these are common muscles that get tight when
you sit a lot, right?
Because you can see if you sit a lot, they
they can shrink over time or shorten over time.
- [Brad] Right, because when this is flex
you can see how that muscle actually becomes slack.
- And it can tighten up on you
if you sit day after day after day.
- And then if it gets too tight
then it really can cause more stress on the back.
- So as a sitting society, you really want to make sure
that you are stretching this muscle, right?
Because the other thing is, it can do the reverse.
It can pull you over a little bit if it's tight like this.
- And that's why we put on the flexispot desk riser
because the two relate.
- That's exactly right. Wow. You just, there you go Bob-
- I'm in attention. Now this is a standing one.
I said the thing is times three
there's three different positions.
You can stretch this.
Now if I put my foot back here
look at the lines on my, on my pants.
If I go back this direction
remember where it stretches that hip flexor.
Now if I bend my knee somewhere and go down
it bends the knee
and then I'm also getting the rectus femoris.
So I'm getting all three muscles in the hip flexor group.
Now I'm GOING TO use the old Booyah stick
because I need a little balance.
So I'm GOING TO go like this
and I'm really getting a good stretch there.
If I straighten my knee out a little bit and stretch it out
then I'm going more after that iliopsoas group.
Now what I do for an exercise.
I do lunges like this-
- [Bob] So you get some strength,
quad leg stretching exercises-
- And I'm stretching my hip at the same time.
Now I understand-
- [Bob] Very efficient.
- Right, but this is kind of advanced.
If you're not an athletic person, you haven't been working
out much or your elderly, this probably is not a match.
- [Bob] Yeah. We don't want you to fall.
But it was the easier than I thought, Brad.
Yeah. When I saw you doing this, I thought,
wow this is really tough.
But I was able to do it, which says something.
- Yeah. But that's why we have the second and third option.
If you cannot do this one, you can maybe do number two.
- [Bob] You can dial it down.
- Yeah. And number three is the one laying on your back
which pretty much most everyone can do.
Okay. So now I'm GOING TO do that.
I'll do 10 squat on each leg three times
but if you just want to stretch, you may want to
go pressure on, pressure off, or you just may want to
hold a stretch for up to 30 seconds and do that three times.
That's GOING TO give you a good, complete stretch.
- Now you could do just the rectus femoris,
standing too like this.
- Sure. Yeah.
- It maybe even get a little bit of the iliopsoas too.
But I usually finish up by doing this one-
- And you'll feel it right in through here
where that rectus femoris gets stretched.
It wakes you up a little bit.
- Yeah, it does.
- All right so kneeling.
- Now you want me to show that one Brad?
- Sure. Why don't you go ahead, Bob.
It's nice to do this one on a carpeted floor
or get a pillow or something.
If you're on a hard floor so that you don't hurt your knee.
- Do you want me to put this one forward?
- Yep. Do that one.
- Okay. Let's bring this hand up out of the way.
There you go.
So if we're looking at Bob here
now he's GOING TO stay up with good posture
and look how the femur is extending backwards.
Just like on Sam, the skeleton.
Now we're stretching.
We got a little bend in the knee.
- Little bend in the knee.
- Now a little trick that Bob brings up
oftentimes as he's GOING TO move his foot out.
Out away from his body
that actually internally rotates the femur
which adds a little more stretch.
It's one of those physical therapist tricks.
Secrets that we're giving out.
No charge today on that trick.
And now there's some people depending on your body,
if you lean forward, flex forward your trunk.
- Oh like this.
- Now I don't particularly like this.
I did read an article and they said, yeah
that still stretches it, which it probably does.
And it depends.
I always like to keep upright posture.
- It just seems like,
you do go at a little different angle and it
it does change it a little bit.
- Sure.
- So I mean, you can do both.
- Listen to your body. What works well-
- Of the two, I'd probably prefer ours.
- Yeah. And again if you do three reps of 30 seconds
or if you want to go pressure on, pressure off for 10 reps
I think that's GOING TO give you a good sufficient stretch.
- Absolutely.
- Make sure you do both legs.
Otherwise it'd be like a duck in water with one leg.
You would swim-
- You got it right. Yeah, bravo.
- Okay. So do both sides.
Now the last one is, is laying on your back.
And this is for, anybody can do it
but if you have-
- You want me or you can do it.
- No I'm GOING TO do it.
- Okay. If you have any-
- Oh yeah, you got the stripes.
- Yeah. If you have any concerns
about falling or anything like that, this is safe.
And I do like this one, because I can really relax.
- The only thing about this one is
don't fall off the bed.
I mean, it's not completely safe
because you do have to get to the edge of the bed.
- So if you're laying on the edge of the bed
just bring your hips and your legs over.
You don't have to bring your shoulders over,
then you get tipsy.
- [Bob] These can be solidly on the bed.
- This may seem funny to certain people, but as therapists
we've had come close to having some people tip off the bed.
- [Bob] Oh absolutely.
I've had people fall out of bed, without a doubt.
Not doing the exercise, but I mean they fall out of bed.
- So we're aware of that stuff intimately.
So look at the stripes now, right now my hip is a neutral.
If I keep my knee straight and I go down my rectus femoris,
that long muscle, is not getting stretched.
So I'm isolating the iliopsoas muscle,
and I can feel it right there.
Now, if I want to incorporate the rectus femoris
and get all three muscles,
whoa! And I can feel that too.
Oh wow Bob
- [Bob] Which you'll see sometimes actually is when
if a person is tight, when he bends this
it actually comes up a little bit.
- Sure. Yep.
- [Bob] So that's an intensive stretch.
And if you want to lock the pelvis in more
even you can grab this one.
Right Brad? good.
- Yeah. That's a good point.
Yeah. And I like that.
It feels good.
This is a nice stretch,
and if you move your body this way a little bit
you can vary the degree of intensity.
Now the bed is supporting some
of that femur and that leg weight.
It's not quite as intense
as when I get a full hang right there.
- If you're really tight, you might even feel a stretch
if you have the leg up here like this
and pull this one up like this.
You might, if you're really tight,
you might start off that way with the leg on the bed-
- And so when you do this
all of a sudden that knee comes up-
- It comes up like that, then you know you're tight.
- Then, then you need to do this one on a regular basis.
- Then this is the one that you need to put
in your repertoire every day.
- So I really feel that those
are the ultimate hip stretches Bob.
By the way, I wouldn't have titled it that way.
- All right. We have 10 seconds Brad.
We can fix just about anything-
- Except for-
- A broken heart-
- But we're working on that too.
- All right. Thanks for watching.
- We do that at night when we're sleeping.