♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Wait! Wait!
- Hi, folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- I'm stretching Bob. - Yeah, I see that.
- In our opinion, of course, Bob.
- We're gonna talk today about seven hip stretches
from stretching expert, Brad Walker.
- Brad Walker is-
- I thought you were going to say Brad Heineck.
- Yeah, I know. It's very similar.
- He must be a very smart man.
- Yeah. He chose a great name.
So, Brad, we've actually had him on our podcast.
He's got a lot of books. He's probably, I would say,
the number one stretching expert in the world.
- Sure. Where's he from?
- He's from Australia. Yes, Australia.
- Not UK?
- No. I think that's where we thought he was from the UK.
- That's right. Yeah.
- And that we were- - Anyways he's got some-
- He came on at 2:30 in the morning to do our podcast.
- They're very well illustrated,
very well written.
For the layperson, it works very well.
- Yeah. This one's called "The Anatomy of Sports Injuries."
So as a layperson, you can really understand the injury
and some stretches to do, to help along with...
Plus, he's got some other guidelines there too.
- Right.
- Now, the thing about this is Brad has a lot of experience.
He's worked with elite athletes and world champion athletes.
- Yep.
- So I think he's got the cred.
- Cred?
- He's got the street cred.
- Oh, that's a way to say credibility?
- Credibility. Yeah.
- Say no more.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos, on how to stay healthy, fit, pain-free
and we upload every day.
Also, go to bobandbrad.com.
Go to the giveaway section.
This week, we're giving away this, hopefully.
- A mattress.
- We're giving away a SleepOvation mattress.
Oh My God! We're giving away a whole mattress.
- That's right.
- And, any size you want. This is just a sample one.
- Yes.
- We've got 700 individual mattresses
and springs underneath it.
And it gets sent right to your door.
If you have pain, this is the mattress for you.
- Or if you just want to sleep comfortable.
Last night I woke up at 5:30 in the morning.
Felt like a champion.
- That's not last night. That's this morning.
- Well, I know. But as a result of my sleep.
Anyways, carry on Bob.
Let's get to the stretches. - You forgot to mention
that Tanner got a SleepOvation mattress
and he slept on it last night.
- Well, who cares about Tanner.
We've got to get to the stretches.
- Alright. So let's go to the stretches.
- Yeah, let's get to work. Oh, we do have podcasts as well.
I did want to mention that.
- Yeah. Alright. The first one.
I'm just going to go through them.
It's a good general stretch for the hip.
t's a good general stretch for the hip.
But if you're having specific problems,
you have to go to our channel, YouTube,
"Bob and Brad" to figure that out.
But here's the lying crossover knee stretch.
All you're gonna do is,
well you're gonna grab by the opposite arm.
- So this one you could do in your bed
as well as on the floor?
- Sure. - Mm-hmm.
- Yeah. I think it works out. Don't you?
- Yeah. This one, if you're a little cushy,
it's not that big a deal.
- I think it works for the opposite arm better.
- Sure.
- You had that one friend that did this one.
- Yeah. It worked out really well for him.
Here's one that, we often do this,
like we'll just do this sitting.
- Right. The figure four.
- But if you're an athlete, you can try it this way too.
This is a little more intense.
He's working on external rotation,
he's stretching the hip here.
- So the knee is going down.
I'm getting the, you can clearly feel that hip stretch,
that capsule.
You know, if you want to lean into it,
bend the knee, you will know.
People that are stretching regularly, like athletes.
This will be very straightforward.
- Now sitting cross-legged, like this,
I'm going to show you two different ways to do this.
One is sit cross-legged and then bend forward
with your back straight.
- Yeah.
- I can do it.
- Yeah. Let's do it profile.
So we're looking at, and that-
- Keep it as straight as I can.
- Right, we don't wanna stretch your back out,
round your back out.
- Right, I'm just putting stress on the hips.
- Exactly.
- So then you can also do it, and this does change it.
If you actually put your feet together like this.
And now use your elbows to stretch it out like this.
Oh doggy!
- I like that. - Yeah.
- I actually do that one, same position
but lying on my back.
- Sure.
- But how long- - I don't do this one enough.
- How long does he recommend to stretch?
- I don't think he, I don't know if he told the time.
I'll have to read through the book again.
- It's in the book. - Yeah.
- I know it's in his other book, but yeah.
You know, you can, you know, 15 to 30 seconds.
I believe that if you really want to get some elongation.
There's an article that just came out by the way.
Not by Brad, but they're talking about a 60 second stretch
and that's new information.
- Really? There always coming out with them.
- Yeah, it's just a study.
I know.
- And I'll bet you Brad, we're gonna have him
on the podcast again.
He'll know.
- Right. He'll be up on it.
- He knows the latest.
- Yes. - Alright.
- So Brad, you wanna do the one
where you get on your elbows
and work at the hip adductors?
- No.
I do!
This one is on the floor.
We got to do this on the floor for sure.
And for someone like me,
or if you don't have a thick enough carpet,
I'm gonna use some pillows,
whatever you need- - Pads.
- You know, if you got tough knees,
you don't even need that.
But so we're going down like this on my elbows.
And then you wanna keep your knees right below your hips.
And then you just spread out.
- Is this called the frog stretch too?
Because you look like a frog Brad.
- I feel like a frog.
I mean here.
When you're forward,
then I'm just gonna go backwards with my hips,
using my arms and forearm to move myself.
And right there,
I'm getting a very nice, aggressive hip stretch.
- I feel like any minute you're gonna jump off the screen.
- Wow.
I'm starting to feel like-
- That's a good one to do actually.
Another one to show also,
the one where you kneel
and the leg out to the side.
- Yeah.
Again, you don't, if you've got tough knees,
it's just so much more, I can get a better stretch.
I'm relaxed when I have something under my knee
for a cushion.
- Brad taught martial arts for many years
and participated in martial arts for many years.
Actually you could check out his book.
What is your book called again? Do you remember?
- No, I don't.
It's down there somewhere.
I'm thinking Bob about the stretch.
- It's a Kindle book.
He got some advice on martial arts
and how to stay injury free.
- I do that one.
I know Brad doesn't but I'm a different Brad.
So I like to do it, standing like this.
It works well and it is pretty much the same stretch.
- Aren't you a braggart.
Okay. Next one.
This one wasn't in Brad's book.
I think it was probably in his first book,
but I'm just going to stretch the hip flexor.
Actually I'll do it on the other side.
- Yeah, you can see it more clearly.
- So I'm gonna stretch the hip flexor on this side.
And I'm also stretching hip flexion a little bit here.
You see what I'm doing?
I'm going into flexion.
So I like this one because we're getting two stretches
at once.
- Yep.
- So I'm going way forward, like this.
I'm stretching this hip flexion
and this hip is in extension.
- Right.
There you go.
Again, hold these for 15 to 30 seconds.
- What you'll see is that this doesn't take very long.
- Once you get through these,
there may be a couple you don't like, or they hurt.
None of these should create pain.
They should feel like a healthy stretch.
- But you'll find this will help prevent hip problems
and it will help you if you have a hip problem already.
- Yep. Regain that motion, increase motion.
Better, less pain.
- Well thanks Brad Walker.
- Oh, not me. - Not you.
And we hope to see you soon.
I heard he hurt his ribs.
- Really?
- Yeah. I don't know.
I gotta find out what all happen there.
- You mean like, from a trauma?
- Yeah. Like from a trauma.
Just go to, Brad, go to YouTube
or google "Bob and Brad", a rib pain injury.
We have a nice video on that.
- Yeah, you had a friend
that had hurt their ribs.
- Yeah. And we have an updated one. We have two.
Watch both of them.
And I'm sure you'll be very satisfied.
- You're always plugging away, aren't you?
- Well, Bob, you know,
we want these people to maintain their gratefulness.
- We want people to get better.
- We're grateful.
- Yeah, alright.
Thanks for watching.