♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical Therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Together we are the most famous
Physical Therapists on the internet.
- In our opinion, of course, Bob.
- Today we got the top five stretches
for tight hips/hip pain.
And what's nice about these, you can do these in bed
before you even get out of bed in the morning.
Or you can do them when you go to bed at night.
- Sure.
- Or if you take a nap.
- Right.
Or you could just get down on the floor and do it anytime.
- Exactly.
And when you're going to find
is that by keeping your hip stretched out,
usually pain levels do go down.
- Sure. Range of motion.
- Especially with arthritis.
So it's really important,
if you want to stay young and active,
ready to be the karate kid.
- Oooh!
- Yeah, you gotta keep those hips moving, so...
By the way, before we do that,
if you would please take a second to subscribe to us.
We provide videos how to stay healthy, fit, pain-free.
And we upload every day.
Also, you're really gonna want to
go over to the Facebook and like us.
We've got some big contests,
not contests, giveaways.
- Giveaways!
- We're gonna do a series of giveaways,
like seven in a row, one a week.
- Mm-hmm.
- So I don't know when it starts,
we haven't figured that out, yet, but...
- But it's gonna have to start soon.
- Before Thanksgiving, that's for sure.
- Yeah, this year.
There's some really neat things going.
- Yeah, big stuff we're giving away.
Not cars. But big.
- Close enough.
- All right, so let's start off.
Brad, let's go to it.
You're gonna be the demonstrator.
We're gonna show it this way from the side angle,
and then we're gonna show it from a...
What would what be? A frontal angle?
- You got the profile,
that would be the frontal plane, perhaps.
- Okay.
Okay, we're gonna start off with number one.
It's just plain old hip flexion.
So you're gonna want to go ahead and stretch that out.
Now you could do that,
also you could put the one leg down all the way.
Yup, and then stretch this one.
Then you'll get a little hip extensor stretch there, too.
- Right. Yup.
You're gonna which way feels like it's stretching,
it should feel like a good stretch.
You shouldn't have any pain with any of these.
It should just feel like a nice stretch in those hips.
And you get a little low back with this, too.
- [Bob] Yeah. If you are having pain,
just go up to the point where you feel the pain,
and then stop. - Yeah.
- [Bob] So if you do a double,
you're gonna get a little bit of a back stretch, too.
And, Brad, you're gonna show them with the towel?
It gets people out of trouble.
- Yes. Some people will have problems to get started,
and they cannot reach with their arms.
I've had that with a number of patients.
Take a towel, you can use a belt,
you can go underneath the knees and pull
which works nice.
If you want to, you can take that same towel or belt
and go over the knees.
And you get your arms to help
and you get that little stretch at the end
which can be really helpful.
- [Bob] I would probably start off
with a single leg, though.
- Oh good point, Bob.
- [Bob] Again, when you do both legs,
you're really almost stretching the back
more than you're stretching the hips.
- Sure.
- [Bob] And we're focusing on the hip here, so...
All right. I think we got the different options.
Thank you, Brad.
- All right. Next?
- Yeah, external rotation.
Now with this one,
what I'd like to do is have you bring both legs up
and then you're gonna cross your ankle
over the knee, like this.
And you can actually take your hand
and give it a little stretch that way.
This is a great stretch to do. I love this one.
- Yeah, I do too.
- It feels good and it really works on
getting some motion in the hip.
And we'll do this again from a different angle,
so you can kinda see what he's doing.
Do you want to do the other leg, Brad?
- Sure.
- So a lot of times, you can do pressure on, pressure off.
Or you can just do sustained stretches
where you just go ahead and hold it for a bit.
- And just a reminder:
When you're doing these, really be relaxed.
Think about breathing as you do it.
Not shallow breathing,
but deep relaxed breathing will really help the stretch.
- Yeah, and it's gonna help your stress levels, too.
Breathing is gonna help with everything.
- I'm becoming less stressed as we do this, Bob.
- All right, I'm glad to hear that, Brad.
Okay, next one we're gonna do
is actually hip internal rotation.
Really like this one, especially with arthritis,
this is one of the motions that tends to be very tight.
So what you're gonna do is
you're gonna bring your legs up again, like this.
And this.
And yup, he's actually gonna stretch this one
over like this.
You become a pretzel.
Now it's important that you keep your shoulders down,
and don't go along with it, like that. Yup.
Let me look at you as you do one series.
Okay, now do the other one.
So now he crosses over, and he's pulling over.
Tighter on that one, do you feel that?
- Yeah. The left one's tighter.
- Yup.
- I'm surprised. I thought my right one would be.
This is a really nice stretch.
When you see it from the other angle,
if there's any questions, that clear it up.
But it really is nice.
And it's not hard to do.
- This next one, oh I'm sorry Brad, are you ready?
- I wanna keep, it feels good.
Well, go ahead. We'll get to that.
- Just hip abduction.
I just like to do the frog one here,
where you just, yep, just let her stretch out.
- I call it the clamshell.
- Oh, clamshell, yup.
- You could call it the frog, though.
- Sure.
- You can call it whatever you want.
- I'll call it the frog clamshell, how 'bout that?
(Brad chuckles)
- But yeah, that one works nice.
And you can put a little additional force with your hands.
- And you can see he's got the bottom of his feet
are actually touching each other.
- That'll show from the angle really well.
- Yeah, that'll show up in the other angle.
And the last one is, Brad,
you lay on your side, actually, on this one.
- Okay.
- And you actually stretch the hip flexor.
- There you go.
- This is a little more difficult to do, too.
If you have trouble reaching...
Are you able to reach back, Brad? Or not?
- Oh, I can reach back.
- Okay, good.
- We're doing hip flexor, right? Okay.
- Yeah.
- So I'm gonna... or you can use a towel.
- Yup.
Sometimes I'll have people grab their pant leg, actually.
- Pant leg, yeah, that works out good.
- If you need a towel, you have to get it situated.
But then you don't need to grab that pant leg.
And on this one, just a little warning,
some people have problems
with having a hamstring cramp with this.
So if you do, you're gonna straighten that leg out
and stretch it out and just be cautious with that.
- Funny that you mention that, Brad.
Why don't we go ahead and stand up
and we'll turn this, now?
- Why is it funny I mention that, Bob?
- Because I've been doing kettle bell swings.
- Uh-huh?
- And the other night my hamstring cramped up on me.
- Ohohoho!
- And so I think I was overdoing them.
- Yeah.
- So I took a day off anyway.
And then I used the vibrating foam roller.
- Oh you did?
- Yeah, that felt good.
- Oh, I believe that.
- All right, we're gonna go through all of them again
real quick now.
We will do hip flexor first, Brad?
- Oh, yes.
All right. We're gonna call this the frontal view, huh?
We're going back to our therapy school days.
Okay, next?
- Hip flexor. - Ah yes.
So this is...
- That way, or you can do it with a towel.
Why don't you show the towel underneath the knee.
- [Brad] So typically the other leg will be flat, like that.
- Underneath the knee, or you can go on top of the knee.
Whichever direction you prefer.
Okay. Now hip external rotation, Brad.
- [Brad] Yup.
- So you're gonna go ahead and cross the ankle over, yup.
Can you see how he did that?
And then he's pushing.
Gives you a little different perspective.
Brad's best side, many people would say.
- [Brad] Yeah, I would say this is quite a perspective.
We better get through this quick.
(Brad laughs)
- Okay. And then hip internal rotation.
So now you're gonna grab, yup like that.
And this gives a good angle of this one.
- [Brad] Again, this shoulder.
- Keeping the shoulder down.
- [Brad] We're not going over.
- You can let the butt come off a little bit,
'cause you're still gonna get the stretch.
And now they should be able to tell
which one's tighter on you.
So you saw how far that one went.
See how this one does not go as far as that one did?
- [Brad] Yeah.
- So you can actually, if you can't feel it yourself,
you can have someone look at it and say,
"You're tighter on that side.
"You need to spend more time on that side."
- [Brad] Bob, this one really feels good.
This is gonna become part of my regiment.
- There you go!
- [Brad] Why didn't you show me this one before?
- I just thought of it myself.
You know, it takes a while for some of this stuff.
- [Brad] Oh, wow.
- All right, next one.
Hip abduction, the clamshell/frog leg.
And then the final one is the hip flexor stretch, Brad,
where you lay on your side.
- [Brad] Oh, the hip flexor.
- So again, he's gonna grab,
and he's gonna, yup, he's gonna pull.
Or he can also do it with a towel.
He has to kind of get it arranged.
Look at that!
- Oh yeah, once you get working,
you figure out little tricks of the trade
that make your life easier.
- All right, and then when it's all said and done, Brad,
you're gonna be able to do Elvis.
- Oh yeah. Oh my God, let me try that.
(Bob laughs)
- You ready?
- Wait! They can't see it. Oh yeah.
- What? I don't know what you're doing.
- It's Elvis.
- All right.
- Elvis the pelvis.
- Thanks, everybody, for watching.