Hi folks, I'm Bob Schrupp physical therapist. Brad Heineck physical therapist
and together we are the most famous physical therapists on the internet, in our opinion of course Bob
You're supposed to do your opposite arm though, wasn't it? Yeah, I think that's what it was.
Today we're going to talk about a hip mobility routine. Seven exercises your favorite number seven exercises to do daily
for flexibility less pain and ease of movement
One thing that we have discovered over the years Brad.
Well we haven't discovered, what we've read
And we have found out to be true is that the more motion a joint has, generally the less pain it has.--Sure.
So if you're suffering from hip arthritis
The more you can regain motion the more quite often it correlates with a decrease in pain--right.
So and if you're not having a hip arthritis or you're a younger person the more you can keep your mobility
The less likely you're gonna get you know severe arthritis that's gonna disable you.--Right, it's good preventative--good preventive, that's where I was headed with that.
you really want to continue that over the long term, this is where you want to start
I've just found out, you know, especially if you sit a lot too your hip flexors tend to get tight
Your hip gets tight, the more I stretch my hip it just makes me feel younger
There's such good mobility. There's something to do with the
It's the center of the body the core, you know the center gravity, but that's just a theory in philosophy. All right that's pretty deep.
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So let's go ahead and get started Brad. The first thing we're gonna do is
And you know, you can do these in a number of different directions
But I did them, these can all be done on the floor or on the bed.--Sure.
Okay--so we're gonna start off with the first one you're gonna work on external rotation
So you could you know
you can warm things up by just having the leg
cross over the other one and you're gonna go ahead and start moving it actively like this to get a little
dynamic stretching and then you're gonna go ahead and take your hand and go ahead and push it down like this.
Give it a little more stretch.--It should feel like a comfortable stretch. We're not creating any sharp pain whatsoever.
You can make it a little bit more intense by bringing this leg up even farther Brad, you see what I just did?
You didn't even see it but you know what I was talking about!--Well, Bob I can read your mind. We're sympatico today--*Wow simultaneously*
Big words. Yeah, I like the big words.
And of course you want to do both sides so that you don't walk in a circle or swim in a circle like a duck
A one-legged duck
I'll get that eventually.--Now I notice on mine Bob my right hip is
significantly tighter than my left with this particular stretch. So I'm gonna work more on my right side
you know finding that.--And that is good advice.
You want to make sure that you're gonna work on the one that is a little bit tight now in the same position Brad almost,
you could go ahead and stretch your piriformis muscle--sure. So you're gonna cross over like this and
there's a lot of different ways you can do this--sure--but you can cross over like this.
You can actually sit up like this and cross over and pull it like this and
Brad's showing the laying down version. You can just also bring it up and across like this and pull it.
The piriformis is a little small muscle in your butt,
and the reason it's important is it crosses over your sciatic nerve and so a lot of times people get
tightness in there or sometimes the sciatic nerve actually pierces through that muscle and
it can spasm on it.
It can give you pain down the leg and some people think they have sciatica when they actually have piriformis syndrome.
It's called false sciatica, actually--sure
You know Bob there's another thing I did want to mention I said my right hip was tighter than my left which happens to be
just like you said, my right side if I have low back or hip pain, it's always on the right side.--Sure.--Yep
It correlates--So it all works together. Alright next one we're gonna do is the butterfly.
So you're gonna go ahead and
I guess you're gonna warm up like a butterfly. You start getting a little dynamic stretching.--Mm-hmm--
And then you're gonna go ahead and you can use your elbows here and push down and
Give it a good long stretch. Yeah.
Maybe thirty seconds or so.--Yeah,
I personally don't like to go more than thirty seconds and a lot of times
I'm kind of one of those pressure on pressure off guys cuz
I don't have a lot of patience.--So am I.--You know, one thing that we didn't mention with all stretching,
it's gonna be much more effective if you learn to relax and breathe.
And you know exhale out your mouth and oftentimes
I find that while you're exhaling is when you
apply a little more pressure and things just relax and the body relaxes more as you exhale.
Well, I always stretch in the morning right when I wake up, that's the thing I'm doing.
It wakes me up and it's almost like meditative to me.--Sure.
It's almost like I'm meditating and I kind of think about the day and I think about the things I'm thankful for.
Seriously--yeah it's a good--it's really a great way to start the day.
It's really great for the body and the mind.--Right yep, it all works together.--Alright, this is the new one
I've been doing Brad and we talked about this but I've been doing "the frog", and I'm not very good at it
I'm very tight and that's why I like to do it because apparently I really need it.
So, you know a frog kind of sits down like this, right?
But to make it even harder you can bring the ankles out a little bit further and now I can't even go very far.
And you know you can actually go all the way down like this to start but once you bring your ankles out like this. Oh my god I feel tight.
From this angle, can you see this angle Liz?
So he's saying bring the ankles out. Your knees stay in the same spot and you bring your foot out this way, so that
internally rotates your femurs which changes the dynamics of the stretch on your hips.--I think they used to call it
we used to call it with kids "w sitting" remember form a w.--Oh yeah, some little kids can do that, you know some--
And actually little kids usually you don't want doing that because it can kind of internally rotate their hips
but you know, it's fine with an adult when you're getting tight and you want to start to regain some of that.
Well, yeah, they're going to the extreme when they "w sit"--right. All right, next one the old hip flexor again
this one's very important, especially if you're going to be doing a lot of sitting throughout the day.
You might need a pillow underneath your kneecap. You don't here because this mat is so soft.--Yep, right.
So you're just gonna just go ahead and
I'm stretching like this. I'm stretching this hip flexor
and you can see I'm keeping really good posture while I'm doing it. I'm gonna show Bob
Just so they're perfectly clear, it's a nice, so if we take the
line of his torso and then can you move that hand Bob? You can see the angle here.
That's all in the hip extension which does the hip flexor which is the goal and that's really a good demonstration.
And if you want to make it a little more difficult, why not, then you can bring that ankle out again.
Oh--a little bit--right, so again that carries pulling it out that way, it makes it a little harder.--Yep.
Woah! Good thing I got the Booyah.--All right, so the next one we're gonna go ahead and actually stretch the hip extensors or stretch the hip into flexion.
You can do that in this position here. You can just go right into this.
So he's gonna get that doing that glute maximus and that backside of the buttocks there and
that's a good stretch.--You can also do it if that's a little too aggressive for you
you can do it just laying down like this and pulling the leg up like this.--Yep single knee to chest.--Yep.
Fantastic for doing it. All right, the final one we're gonna do is called the 90 90, Brad
So you're going to put your legs in a 90-- the knees in a 90 position. This one's in a right angle. That's basically what we're saying here.
Okay, then sitting up kind of as straight as you can you can see I'm tight.
I'm not, I can't get up it real straight here.
So I'm gonna thread the needle, I'm coming across here, and I'm taking this.
Here's the needle I'm threading it through the hole here and you can feel a stretch here. I feel that right here on me
I don't know if you feel it Brad.--Well, like I said before Bob this one--you don't like it for your back--right.
It makes my back feel uncomfortable.
So if that happens with you, any of these make something feel like I'm not stretching it just hurts,
take that stretch and just disregard it. Yeah stretching should feel good.
And then you can actually go in the opposite direction and again, I'm real tight.
I'm actually having to grab on my leg and go into this direction,
but it's stretching the hip internal rotators and external rotators, and it's just a good way to do both.
I like that. The 90 90.--Yup. Pressure on.
Pressure off
One's getting pressure on one's getting pressure off you all the time.
Yeah, so we're alternating back and forth. You really can't go wrong once you're--it's efficiency Bob.
Yeah, and you know, this is gonna allow me to kick higher than two feet like I normally do so
Eventually, I'll get there Brad. When are you gonna kick that high Bob?
I don't know I'm thinking about if I could knock something right off your shoulder.
He's gonna get into the martial arts. He's training in secret.
All right thanks everybody for watching. Well, the hips are really important for martial arts--yeah they are--hip flexibility--yes they are.