♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- Well, hi there, folks.
I'm Bob Schrupp, physical therapist.
- And I'm Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet. - In our opinion,
of course, Bob.
- Today we're gonna show you how to do a complete release
of your hip pain and tightness.
We've got seven at-home solutions.
Do they need to do all seven, Brad?
- No Bob, you're gonna go through them,
you're gonna probably pick out two or three of them
that are really gonna hit the spot
and you're gonna focus on those.
- 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.
Go to bobandbrad.com, 'cause we're always doing a giveaway.
Go to the giveaway section,
and you will find we're giving away a massager, right?
- Oh yeah, the handheld massager right there.
- Now what's nice about this is it's very inexpensive.
You can actually buy me one, Brad.
That's how I inexpensive it is.
- I don't think it's that cheap.
- All right, you can also go to Facebook.
It'll be pinned to the top of the page, the contest.
Go to Twitter, Instagram or TikTok
if you want a 60 second version of our program.
- All right, Bob.
So we're talking about tight hips, a painful hips,
and usually a lot of times if you have a painful hip
it's often because it's tight,
and if you get it loosened up, pain becomes better,
you become more function, it's a win-win situation.
Like how I was trying to say before,
you know, all seven of these options,
you're not gonna do all of them.
You're gonna find out there's one or two of them
that are probably really gonna hit that tight spot
and do it well, so you'll go through it on your own.
If you know this exercise, you've tried it before,
just fast forward and go to the next one.
So we're gonna start with number one.
All of these are gonna be 15 to 30 second stretches
or some on, off, stretch on, stretch off.
You're gonna do it as you feel appropriate.
- Sounds good. - So number one.
- You want to do a number one, Brad?
- Well yeah, you can actually show number one.
You can do it lying down or in a chair.
So you want to do the one in the chair,
single knee to chest.
Yep, we'll get to that
massager later.
So you can do this lying in your bed,
on a nice carpeted floor or in a chair
like Bob is gonna show you.
We're gonna bring hip flection,
so that means bringing your knee to your chest.
I'm gonna put this leg flat.
You can do it either way if you're lying down.
Bob's gonna show you how to do it in a chair.
- In a chair, you want to actually scoot
to the edge of the chair and then lean back.
Then you can grab the knee comfortably
and pull it into flexion.
You can do a sustained stretch
or you can do pressure on, pressure off.
It's not bad to do both.
You can actually grab underneath the thigh
if you have trouble reaching all the way out to there.
I got decently long arms so I can do it.
But some people have short arms, Brad,
and they have trouble reaching that part.
- That's right, getting all the way over the knee
is challenging. - And also,
the hip might be tight, so they're only going up this far,
so they aren't getting as much flexion.
- Exactly.
Obviously, you should do both legs.
The tight ones are gonna get more attention.
Now, if you're lying on the bed or a couch,
we're gonna do hip extension,
which is the opposite muscle group,
and we're just gonna slide your body off to the side.
Shoulders stay on the bed so you don't fall off
and just get that left hip, if I'm stretching my left leg
and let gravity work there.
If I straighten my knee, it stretches more deep,
the deep muscles, and if I bend my knee,
it's gonna get that rectus femoris.
You don't need to know the name of them,
but it does stretch different muscle groups.
This is when I like to leave hang for about 15 to 30 seconds
as opposed to on and off, but you know, it's your choice.
- You can grab the other leg Brad, right?
- That's a good point.
- So you're actually getting
kind of your hip flexion stretch at the same time
as you get the hip extension on this one.
So matter of efficiency,
you could go ahead and do both at the same time.
- Now number two, and you can do this one
lying down or in the chair.
We call it the figure four stretch.
Now, if you're lying down, you can do it,
my right leg can be straight.
And this is the figure four part.
Your ankle goes above your knee and show them how to do it.
- Yep, we'll do the same thing.
I'll take the left leg and put the left ankle
on the right by the knee, and it's stretching down here.
Now you can do it this way
where you actually do pressure on, pressure off.
This is a good one to do in the chair
because it works out actually quite well,
and you can also lean forward like this
and stretch it a little bit too.
They both work.
- And then lying down, you can do it.
Take this leg and bring it up and bend it,
and then it's more similar to the one in the chair
as far as the mechanics of it,
or you can pull it up this way, that really gets aggressive.
- All sorts of options.
- We'll go to number three.
Now this one, you do have to have a couple of tools.
They're not real expensive.
One, you just use a tennis ball.
It doesn't even have to be a new one,
but that's your choice.
Or if you get a six inch roller.
Let's see, can you get down on the floor here?
You really can't use a roller on a bed or anything soft.
It doesn't work very well.
I'm just gonna show you, I'm gonna get over my glutes,
the muscles on the back, the big muscle here,
and this, you just roll as I'm showing here.
You're gonna probably do this for 30 seconds to a minute.
You can do longer.
I'm gonna go through a little quicker than that
for the video's sake.
Let's get that out of the way.
And I'm getting the hip abductor,
and you can actually roll over
and get that hip flexor in here.
And Bob, you do it this way, right?
- I absolutely do it this way every morning.
I use actually a vibrating foam roller
because that's my problem area.
So you're gonna focus on your problem areas, right?
I mean, if you have an area that's not tight or not painful,
you don't need to do that stretch.
But if it is tight and it is painful,
you're gonna spend more time on that area
than you will other areas.
- If you use a tennis ball,
you'll find it's a lot more aggressive.
It gets to one point very specifically.
- [Bob] Yeah, you don't want to go on the point of the hip
when you're on a tennis ball,
like you don't go right over the bone.
You want to hit the muscles around the bone.
- Boy, did that feel good.
Guys, you gotta be careful, so take your time.
It got right in that adductor muscle.
The tennis ball doesn't work so well on the hip flexor.
I think it's a little bit small.
- Sure. - All right, number,
what are we on?
- We're on number four. - Four.
- A massage gun.
- This is the one I've been falling in love with lately,
is a massage gun.
Now, oh, there it is.
Is that our giveaway, Bob?
- [Bob] Yeah, why did I put it up here?
- I don't know, that's all right.
Instead of trying to massage your hip,
what we want to do is get into, we're not stretching now.
We're just massaging, trying to get pliable muscles,
and you can do it by hand and you can massage
and your fingers are gonna get tired
before these large muscles are massaged.
One of these guns really works out well.
There we go.
So there's different heads for these massage guns.
This is a handheld one.
This is a gun.
These are more powerful than this one.
These cost quite a bit more than this one.
So this one, you can try this and it works.
- It's inexpensive.
- If you're a really big burly person, got a lot of muscle,
you're probably gonna want this one.
If you're a thinner person
this one may be good enough. - A little more elderly.
You might want to stick with this one.
- For sure.
Here Bob, I'm gonna show you.
This is how I do it.
I lay on my side and I'll go like this
and I'll just work right in there.
- [Bob] You were doing so well Brad with the lay, lie.
- I know, that English major thing.
I'm gonna work that muscle,
and then what I'll do is turn over and do the other one,
but I'll get the back, the hip extensor muscles,
that big glute max.
And for me, if I get over that SI joint,
that really feels good.
And then I'm gonna work that hip adductor,
and you're gonna move your leg around
until you feel that it's doing the right job.
- It's the same thing again here.
I mean, I'm a therapist, so I know right where it is.
That's the point, that's the bone.
You don't want to massage over that bone.
- You don't want to massage over a bony prominence
or bony area 'cause it's just gonna hurt.
And then you can get in to that hip flexor deep,
and there's different heads
and you may want to change the head
depending on how it feels for you.
- They got ones that are a lot more aggressive.
That's probably the least aggressive one.
It's smooth. - It's a rounded one.
This one has an air filled one, which is nice.
This is the one I use.
I really like it.
Again, it costs a lot more than that one.
- A lot more powerful.
- They're both good guns.
So you would work that,
I usually spend about three to five minutes.
That's a really nice way to get in deep around that joint.
- Again, he has a problem area, so he spent more time on it.
- Exactly right.
The next one. - Kneeling hip extension.
So we did hip extension lying down,
but we're also gonna do it, I have the wrong one.
I'm gonna put a pillow on the floor.
I can be next to a chair or a couch
and I'm gonna stretch this hip.
I'm gonna keep a good posture
and I'm gonna lean forward like this.
You can actually take your hand even and push a little more
if you want to give an aggressive stretch.
- Yeah, that works nice.
The pillow, you probably figured out,
but that's just so that it doesn't push your knees.
If you've got nice carpeted floor, you may not need that.
- Yeah, I need it with a carpeted flooring.
- Yeah, me too.
I'm not gonna be brave.
Be smart.
The next one, I'm gonna use this stool,
but at home if you have a stairway that goes upstairs
and you have one or two handrails,
that is by far the best way to do this one.
I don't have that.
We don't have that here in the studio,
but you go on your first step
and if your stairway is there in the wall,
you're gonna hold on to that.
I'm just gonna use this like a cane.
Now, if you look, I put an ankle weight around my ankle
and we're gonna perform a little traction on that hip.
So I'm just gonna relax this leg totally
and I'm just gonna let that swing back and forth,
and completely relaxed and just let it go.
And you're gonna do this.
It should feel good.
You're taking that joint, and if you've got some arthritis
in the joint itself,
that's gonna help get some distraction in there,
get that synovial fluid in there.
And you can do some, you can work it side to side this way,
and it all depends on what you have here.
If you're up against a wall in a stairwell
it may be a little challenging.
You can work circles,
and you'll do this for two or three minutes as well.
If you don't have an ankle weight, that's fine.
I've had people use winter boots.
If you've got a heavy winter boot,
usually that's a couple, three pounds,
and that's gonna be adequate for some weight.
- Be a good start, anyway.
- Now the last one, this is one I like to do.
Is simply put your foot up.
Beds don't work so good, kind of soft,
up on a chair works out well.
I actually do it outside.
I have some steps, concrete steps, and you simply do this,
and you're getting a really good
weight-bearing stretch through it.
This is for more advanced people.
That's why I have it last.
- And you know, it depends on your height.
If you're a taller man like me,
you probably are gonna need one this high.
Otherwise it's not gonna stretch as well.
- That's the nice thing, if you've got some steps,
the higher the step and you can lean into the stairway.
I did that.
My outdoor stairs work really well.
I could hang on and stretch.
- I've had a lot patients,
we stretched their hip by hanging on the railings.
- Make good stability and you can control your stretch.
All right. - By the way, Brad and I
can fix just about anything.
- Except for - A broken heart.
- There you go. - 13 minutes, Brad.