♪ 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're going
to show you seven hip mobility exercises for beginner
and older adults, which we are.
- Well, speak for yourself, Bob!
We're not beginners.
I'm not into my seventh decade.
Anyways, we're starting out here
in unusual positions,
Bob, we're normally not seated like this.
And I'm typically on the right side and you're on the left.
- We're going to show you the magic number seven exercises,
and you can do these every day.
Help keep mobility in your hips.
Let's get started, Brad.
- That was the title?
- Yeah.
(laughter)
All right.
You're going to lie down.
- Yup!
- On your back.
You're going to put your arms out to your side,
if you'd like to give a little bit of stability.
Now you're going to start off by,
you're actually going to bring the hip,
one of the hips straight up into flexion.
And then as you get into hip flexion,
you're going to external rotation like this,
and then you start bringing it down.
As soon as you can, you slide the foot along the floor.
So hip flexion,
external rotation,
slide the hip,
foot along the floor.
Hip flexion,
external rotation,
slide the foot along the floor.
- How many repetitions, Bob?
- I don't know.
I'd probably only start with like three.
- Yep, just to kind of get used to it
and then do the other leg.
- I did these other day, Brad.
I actually got sore from these.
- Oh, yeah?
Yeah, I showed you.
- I am an older adult.
All right, next one.
I'm going to switch sides,
just to give myself a little variety.
You're obviously gonna do both sides.
- Okay.
- Next one, you're going to turn your foot out.
Now this time, slide it up,
go into flexion,
and bring it down.
You're just reversing what we just did.
External rotation,
slide it up,
bring it over to deflexion,
and bring it down.
- So you could do these with your shoes off, couldn't you?
- Yeah, it probably might even be easier.
- Yeah, your foot might slide.
Could you do these in bed, Bob,
if someone wanted to?
- I think you could, don't you?
- I think so, if your bed was not real soft.
- All right, next one.
We're going to work on hip internal rotation.
So I'm going to take the right leg,
and you actually going to work the hip over
into internal rotation.
You can actually take the other leg
and give it a little stretch, if you want.
- Yeah.
So that one going over the top
is actually pulling the other knee over?
- Right.
- I like this one.
I get a good stretch.
- I think a lot of people could do this,
even though it's beginner.
- Yep.
- If they catch through this
or work on what it'll give you.
You know, the amount of motion that'll give you.
- Exactly.
- Next one.
I think Brad invented this.
- Really?
- The frog pole.
- Oh.
(laughter)
So I like this one.
- I do, too.
So you cross your legs, not feet together like this.
Cross your legs, cross at the ankles,
and start to slide it towards you.
Grab the ankles,
and then you can pull it towards you.
- If you can't get ahold of your ankles,
you can go to your knees.
- Right.
- And then start pulling them,
work your way down on your shins,
towards your ankles.
And then I use my forearms there
and actually spread my knees
a little more to get--
- A good stretch.
- Yep.
- All right.
Next one.
You're going to actually to sit up
and we're going to go on
and put one leg up again.
And you're going to work on external rotation
and internal rotation.
You got to slide your butt around a little bit.
Just take it into a proper position.
- So, everyone's a little different.
I fall out very easily this way,
but this way, I'm tight.
And some people may be just the opposite.
- Exactly, I'm about normal.
- That's the last thing I am is normal.
- All right.
- That's what my wife says, anyways.
- Number six, very simple one.
I want you to do kind of extreme bridging.
So you're going to bridge all the way up here
and get the hip into extension.
So where you place your feet
on the floor makes a difference.
So just start out like,
if my feet are too close to my butt,
it doesn't work real well.
So I'll go a little farther.
Oh yeah!
(groans)
- I'm going to get ready for the last one, Brad.
- Oh yeah, I'm just gonna watch because of the--
- For hip flexion, there's really no easy way
to do this, except on your knees.
You can do a little bit on a bed,
but I like it this way a lot better.
So you're going to basically,
we're stretching the hip flexor here.
You're going to need a pad or a pillow.
And you're just going to lean forward like this
and this stretches that hip flexor, here.
- Yeah.
- Really important one to do, tight on quite a few people.
- Sure.
- Cause of sitting.
- Yep.
And then you notice his back is upright.
- Right.
- He's not leaning forward.
- Right.
- Yeah.
I'm not doing this.
- Right.
Although,
you know there was that- - We saw both ways.
- Yep.
If that makes you feel better, go ahead.
- And if you feel better about yourself,
go ahead and do it.
- Maybe you feel like you're going to tip over
- Again you can see this whole program
is not going to take very long,
but it's going to keep those hips moving,
which puts less stress on your back
when you're using your back.
- Right.
So yeah, I do a very similar program.
It's more like the advanced,
but it started out like this
and it doesn't take me long at all.
- Yeah.
By the way, if you're interested,
we are going to do an advanced program.
- Oh, that's right.
- And we do also have a giveaway, Brad.
We are doing the Q2 massage giveaway.
It's a massage gun.
It's got C tube massage.
Got, sorry.
Wrong one.
- No, that is the right gun.
You just said the wrong name.
That's our baby one.
- Five speeds.
Five heads, great gun.
You can use it to mobilize a lot of the muscles
that we were just talking about.
- And it comes with a nice case and everything.
It's a,
- Yeah, it's a cat's meow.
- Yeah, It makes me feel like
- That's an old thing to say, isn't it?
- Yeah, you can't.
Yeah, this is an older adult title.
So we can say that
- Right.
- Cat's meow.
Very good.
Enjoy the weekend.
- Peace.