♪ 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're the most famous physical therapists
on the internet.
- Can you hear him, Mike?
Okay.
(laughing)
- In our opinion, of course!
- Oh, in our opinion of course!
- Today we're talking about hip mobility routine.
This is eight daily exercises
to move better, with less pain.
Plus we're doing a giveaway!
- Oh, good!
- Let's talk about that!
If you're new to our channel,
please take a second to subscribe to us.
We provide videos on staying healthy, fit,
pain free and we upload every day.
Also, go to bobandbrad.com and go to the giveaway section.
The giveaway contest will also be on Bob and Brad Facebook,
it'll be pinned to the top of the page.
I'll show you what we're gonna give away in just a minute.
- Ooh!
- But go to Twitter or Instagram or TikTok
if you want a 60 second version of our program.
We are giving away the Fit Index vibrating massage
ball. - Ball!
- All right, and this is, I'm gonna show you this device,
because actually, before you do any of the stretches,
a lot of the times it's good to try to make your muscles
pliable. - Mhmm.
- And you could do that,
now you can do it inexpensively.
You could take a softball--
- Yup.
- Or a tennis ball or a lacrosse ball.
- Sure.
- But a device like this
kind of will move things along a lot quicker.
- Right.
- 'Cause this is like a miniature vibrating foam roller.
- Sure.
- So it's got four speeds.
Actually, three speeds,
and then it's got a intermittent level to it.
- Turn it on, turn it on! - I'm gonna turn it on!
So that's one.
I just push the same button.
Two.
I don't know, can you hear that?
- Can you hear it?
Oh yeah.
- And now I'll push it up to the next one.
- Don't eat it, Bob!
- I'm not. And then the last one,
it becomes intermittent.
So-- - Oh.
- See how it's doing the intermittent?
- Mhmm.
- Now I'm gonna go back to one, two, three.
What you're gonna do is you're gonna pick the muscles
that are giving you trouble.
Like for me, it's my hip adductors.
- Yup.
- The muscles on the inside of my hip,
and what I have found the best way to use this
is actually not to lie on it,
but actually to put it right over the hip adductors here,
and I use my hand and I push deep down
into those muscles,
and really massage 'em.
- And that's the thing,
when you wanna get a muscle pliable
and get circulation in it
so it's more healthy,
less likely to get injured and it's gonna heal better,
you really need to get in deep.
- Yeah, and it's gonna stretch better too, then.
- Mhmm. Yes.
- So you can obviously hit both sides.
The other thing that,
if you're in a seated position,
this really works well on the hamstrings in this position.
- Sure.
- Especially on a higher table or,
a bed wouldn't work.
- Yeah, you need something a little more firm.
- And what's nice about this,
you can go across the fibers of the muscle,
across like this,
as opposed to the foam roller
which usually goes the length of them.
- Sure.
- By going across, you can really dig into
the problem areas.
And again, if you do this,
and it feels fine, there's no pain,
there's no problems with it,
you probably don't need to do that muscle!
It's probably pliable enough.
- Sure.
- This is for the problematic muscles.
- Yeah, when you hit those tight knots if you will,
you're gonna feel it, it's gonna be a little more painful,
but typically when you work with it like this,
it's a pain that's like, oh, it feels so good,
you get done and then it feels really good.
- One of my problematic muscles are the hip flexors, by far.
These ones right in here,
and the way I do this,
I know this looks a little obscene, Brad.
- Yes it does.
- But there's no way to do this
without doing it this way.
As we can see how it really hops around.
- [Brad] Yeah, this is a family show,
so we're not trying to go past that.
- It's gotta stay in place!
- [Brad] Oh jeez. But why...
This is embarrassing, Bob!
- No, no, not at all!
And this is how I work it.
I go back and forth on it,
and this really gets in there, Brad.
(Brad laughs)
This does the job!
And, you know, you can also move it down
to hit the quadriceps then, too, right?
When you're in that position.
I just noticed you're sitting right by me.
- Oh, yes! - All right!
So you can do calves, anyway,
you can get all the muscles.
You can get piriformis.
- You should show the piriformis one on there.
- Why don't you show that one?
- Okay. Put it down there, just let it,
I'll get it after it.
Okay, so here we go.
Now, unfortunately I got these black pants
so it's gonna blend in, but,
you know, you can roll with it.
You could get more than piriformis,
you get the glute maximus,
the piriformis,
get over on the glute medius.
- [Bob] You're gonna get the tensor fascia lata.
- The tensor fascia lata.
- [Bob] Attaches to the IT band.
So it works out really well.
- That's, yeah, that long one that goes down the leg.
Right where my stripes are on my pants.
- [Bob] Well those are usually tender on you, right Brad?
I remember you said that in the past.
- Yeah, but you know, I'm-- - You've been working it?
- I'm adjusting the weight
and the vibration is really actually quite nice,
it's doing a nice job of exactly how we explained it.
Even down by my knee.
You know, I never did this with this little ball before!
- [Bob] I told you, it works so well!
- Yeah!
- Let's get to work, Brad,
on the other ones that we can do.
So (mumbles) now the muscles are prepared,
you may not even need to do stretches on some of these,
but we're gonna go ahead and start.
Hip flexor stretch.
We're stretching the hip flexors.
You can do this in a lot of different ways.
I'm gonna do it this way.
I'm gonna go ahead,
and I'm gonna go ahead and,
I'm stretching this side.
I'm gonna push back with my hand.
And I'm keeping really good posture.
- [Brad] Look at his--
- So this hand is pushing this way.
- [Brad] His trunk is up
and he's actually leaning back slightly
which even emphasizes a stretch on the hip flexor.
- What's nice about this one, Brad, is,
you can go into and actually stretch
into hip flexion here too.
- [Brad] Sure.
- So I'm stretching here.
And I actually even grab my ankle,
and push my knee out a little bit,
and go into external rotation.
- [Brad] Yeah, you could--
- I'll show it from this angle.
- [Brad] Yeah, they can't see what's going on.
- So, I got my--
- [Brad] Go a little more!
- Elbow against the knee. Okay, more, this way?
- [Brad] Yeah, oh yes! Yes, there you go.
This is, it's all very--
- More like this,
I'm going into hip flexion.
- [Brad] This way.
- This is great for squatters.
People who do a lot of squatting in weightlifting.
- [Brad] Oh, yes!
- It works out real well for that.
Number two. Hip external rotation.
- [Brad] Oh.
- You can do this a lot of different ways.
You can do it lying down.
And you could cross over like this, Brad.
- [Brad] Yup.
- And you can just start warming it up like this,
and then you can go ahead,
give it a little pressure on.
Pressure off.
- [Brad] You know when I do this one,
is when I'm laying down,
I'm already doing my crunches.
- Oh sure!
- [Brad] Yup, and then I'll throw this one in
when I'm resting.
- Yeah, I actually put it up on a railing of my steps--
- [Brad] Oh you do?
- Like, really stretch it like this.
- [Brad] I suppose your wife won't let you in the house
so you gotta go outside.
- Well it's in the house!
- Oh it is! - It's just not near her.
(Brad laughing)
So, number three, where are we at?
Hip internal rotation.
So you're in this position again,
now we're gonna work on
stretching the hip into internal rotation.
Now again, you can warm it up a little bit,
just work it like this, Brad.
- [Brad] Yup.
- And then you're gonna grab with the other ankle,
and push down.
Boy, my back just popped!
- Oh, nice job!
- Again!
- This would be nice to have the camera
looking down right now,
'cause you really got an interesting,
you could be a sculpture, Bob!
It really does, I really enjoy this stretch too.
- I'm gonna catch both of them there.
- It's a unique way to do it.
- Alright, quadriceps stretch.
Now you can do that one,
the way I tend to do this one Brad,
but you can do it when you're on the floor,
doing the hip flexor stretch.
But I just grab on, grab the ankle,
and I pull like this.
- So you grab across your back?
- Yeah, I grab across.
I don't grab the same side.
- Yeah. I usually grab the same side
and then I'll hold on to my stick.
- It doesn't work for me well for that.
- You could do it either way,
let me try the other way.
Yeah, that way works too!
I've never done that.
- Yeah, well.
- You learn something new every day.
- Even on Bob and Brad,
if you're part of Bob and Brad.
(Brad chuckles)
All right, number five.
Hip adductor stretch.
So this is the hip adductors.
- ADD.
- Right.
- Adductors.
- And this is the one,
kinda getting to kind of a problem area here.
- Yeah.
- I try to stay up as straight as possible.
- [Brad] Sure.
- And you can again, work it a little bit.
- [Brad] They call this the clamshell sometimes?
- Yup, you're like you're gonna fly away.
And I can use my elbows, grab my ankles,
use my elbows to exert some pressure here.
- You know, we did not mention this yet, Bob,
but it's critical that with all these,
you relax and you breathe-- - Breathe.
- Breathe deeply. - Right.
- And allow the muscles to stretch,
it just is a nice way to think about it.
- To be honest, Brad,
I do a little bit of that one
but I also add in,
I go to the stairs,
and I put my feet up on the stairs
and I hold onto the railing,
and I stretch a little bit like this.
- [Brad] Oh.
- Going into the,
and again this is definitely one that's a weakness for me.
I mean, I'm lacking in this area.
- [Brad] Yeah, I know, I know, Bob.
- As you near 60, Brad,
and you'll find this out,
I'm gonna sound like an old guy here.
- I'm not that far behind you, Bob!
- I know! The thing is that,
you've gotta work hard just to stay in place.
- Yeah.
- You know what I mean?
- Yeah.
Yeah, it's a challenge, you know?
But, you know, that's why we're here, Bob.
- Right. All right, hamstring stretch, Brad.
There's a lot of different ways you could do this.
I like to put it up against the railing again,
or use a stretch out strap.
- Yeah.
- You can just grab your,
underneath the thigh here.
- Yeah, right there.
- And pull up like this and really stretch it like this,
a good dynamic stretch.
- That's a static stretch, isn't it?
- Well, it's a little bit dynamic
'cause you're going like this.
- Oh it is, right! 'Cause we have some motion, yeah.
- Like this, yeah, I'm moving like this.
- Are we gonna show that,
the stretch that I gotta show on the floor yet
or are we gonna forget about that one?
- Which one is that?
Oh yeah, yeah, that's the last one!
- Oh gosh.
- Okay, piriformis stretch!
So this is one that I don't know if it's as critical
but you could just pull over to the opposite shoulder.
- What do you mean, I like this one!
- Do ya?
- Oh yeah! Yeah.
- I don't do this one.
That's why--
- So, you know, all these stretches are individual.
Some people are gonna find certain ones very helpful
and others not so much.
- I don't feel like I'm lacking in it,
and I don't feel like it's tight, you know,
so I just don't do that one.
- I clearly feel a good stretch when I do that one.
- Yeah? Again. Yeah, individual.
The last one Brad!
You're gonna show the frog stretch?
I've heard it's been called different things.
- Yeah.
- W stretch maybe?
- So this one, on a carpeted floor works the best, I think.
But, you're gonna go on all fours and then,
bring your knees out like this.
As far as you feel comfortable,
sort of stretching those adductors,
and then you drop back like this,
and sometimes I'll go on my forearms like this,
and you just kind of work it, ADDs tolerate it,
it's just, it's a good stretch,
it's working my actual,
those small muscles close to the hip joint themselves.
- [Bob] Do you feel that on your hip adductors?
The muscles on the inside of your thighs?
- There and also more so up closer to the hip joint itself.
- [Bob] See, when I do that one,
it looks like I'm not even stretching
because I can't get the hips to part far enough, so.
- Yeah, you're pretty tight in the hips, Bob.
- I'm tight in the hips.
- Yeah.
- Right, so.
- Well, you know--
- But I'm working on it!
- I think it was from my years of martial arts--
- Yeah, I think it was.
- Kicking, attempts to kick head level.
- It's amazing how that's, give you carryover.
I mean that you still, to this day,
you still have, 'cause you haven't practiced martial arts--
- 20 years, over 20 years!
But I did it for 18, or no, 17 years.
- So if someone came up to you in the street,
could you still kick their ass?
- Oh no!
- I'm sorry, it's a family show!
- Oh no, Bob, no Bob, I'd just--
- You'd be--
- Just walk away.
- You'd use your mind.
- Yeah.
I'd just say, leave me please.
- All right.
All right, don't take him on!
Thanks for watching!
(short jingle)