♪ Bob and Brad, ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
You know we are the most famous physical therapists
on the internet
- In our opinion, of course, Bob.
- We have a little mute-y going on by our camera man.
So, today we're talking about
nine advanced hip mobility exercises.
You might need a strap or towel.
At the end of the video,
we're going to show you our giveaway.
So let's get started, Brad.
- Let's get right in this. Stretch videos.
- You're going to lie on your back.
And we're going to first, now, these are the advanced ones.
You're going to grab your ankle
and you're going to push on your knee
and do your work on hip external rotation.
You could really give her a good grab.
And Brad actually uses the strap to do this one.
- Yeah, you don't need it, but it comes in handy.
This is the way I do it at home. Just kind of a habit now.
Stretch!
- All right. Let's go right into internal rotation.
Now Brad, this one's bad for me.
I grabbed the ankle,
grabbed the outside of the knee,
and I'm trying to leverage it.
But I really...
Oh!
- This, the strap, really does help me
'cause I can pull with the strap.
- Pull it right around.
- Yup. And then I use the ground
for a little pivot point.
- All right. This one, I don't know,
Brad invented it,
but he's the first one that showed it to me.
You cross your ankles,
and you grab on to your ankles
and you're gonna pull forward like this
and give a good abductor stretch.
- Yup.
I'm just going to do it with the strap.
- Yeah.
- Strap on, strap off.
And we can't do it with feet touching like this
- Sure, we can do it both ways.
- That's a little more.
Ohhh, that was a little more advanced.
- Yeah, that's a little more advanced.
Crossed might be the way you started
then work into that.
- All right. (Brad grunts)
- Now we're going to do the hip adductor stretch.
So what are you to do is going to get up on your knee.
You might actually use a pad.
If you're a little sensitive in the knees,
- Yeah, you can use a pillow if you don't have a pad.
- But you're going to go like this.
- Whoa!
- Give a good hip abductor stretch!
(Brad groans)
Yeah.
- You know, this is one of my least favorite
of the ones,
- These are the ones I have trouble with the most, too.
- All right. Then we're to go onto the 90, 90 position,
- 99, 90, 90.
- 90, 90.
- So that refers to 90 degrees of flexion,
- The right angle.
- Right.
- Of knee, flection, and hip flection.
- Okay.
- So, there we go.
Just like this.
- So we're looking down and bending the knee, there.
Bending the knee there, and then what?
- Well then you can lean forward.
- Okay.
- On the lead leg,
- Oh, yeah!
Like that. (Brad groans)
- But the harder one for me is to try to rotate back.
- Oh.
- I'm trying to rotate
and you feel a stretch on this one.
(Brad grunts)
Am I correct, Brad.
You feel that?
- Well, yeah.
I'm limited cause this bothers my back and I'm not sure
- Oh sure. - I'm not even gonna try it.
Cause I got a back.
My spondy is not going to tolerate it.
- Now, you certainly can do it the other way around, too.
- Yeah.
I'll watch.
- And it's funny.
It's different for both sides for me.
Like this one, I can go or I can rotate a little easier.
- Sure. Yeah.
- So, this one,
apparently, I'm a little bit better on the left side.
- Yup.
- All right. Next one.
It's actually a frog technique.
I believe they call it. (Brad grunts frustratedly)
- This is a good one
- So yeah, this is a bad one for me.
So you're going to have your legs abducted,
and you're going to try to sit back like a frog.
Oh my God, I don't have much motion there.
- You sound like an old man back there.
- Yeah. - Just relax!
(Bob laughs)
Breathe! (Brad exhales loudly)
(Bob takes a breath) - Oh!
you know, you can go like this
and cheat and go like that.
But no, you got to keep your ankles out.
- Yup.
that makes a big difference. From here...
- [Bob] Ohhh!
Lordy Lordy.
- [Brad] Yeah. So nice soft carpet or some cushions.
will help the knees.
If you have a little discomfort there.
- All right, Brad's going to show the next one.
You can do it up on a bed or you can do it on a chair
or on a stool.
- [Brad] Yeah. So, you know,
if I do it on a stool,
put a pillow down
or a cushion here,
Pete's choice
and looking down,
it's like a figure four,
but I liked this one.
Cause you can just do some body weight,
and I'm gonna stretch.
I can go a little this way so you can see how it's looking.
And I just lean forward.
Try to keep your back straight,
Relax and breathe.
I just, just an easier stretch,
but it's quite aggressive,
but you can control it really nicely.
- All right, then we're gonna do the hip flexor,
which this really isn't advanced until you go like this
and grab your ankle - Oh!
and you put your elbow against your knee
- and you can move it into external rotation.
Why? You're stretching the hip flexor.
- [Brad] So here...
[Bob] - stretching this hip flexor
and stretching this leg
into external rotation,
which Brad has plenty of.
- Ugh! Two stretches in one.
- But for people who do squats,
- It's really good for people learning Karate
who want to get their kicks higher.
I'm telling you it's just side kicks. Ooh!
- [Bob] All right.
You can also go right into a hamstring stretch.
If you want, Brad. - Oh yeah!
- you can get the leg out like this
and you can keep your back straight
- Yeah.
- and lean forward.
- Yeah.
- Keep your back straight. I don't want you
rounding out like this. - Yeah.
I want you to keep it straight and bend forward.
- I always told people,
think about bringing your sternum
to your knee, not your nose to your toes.
And it helps, sometimes, helps people with their posture.
- Sure.
The last one we're actually
stretching the hip capsule. (Brad Sighs)
That's the top fibrous material
that's around the hip joint.
And the way to do that,
you're trying to think about putting that bone, right,
have it pop out of your hip.
- (Brad laughs) that's a nice way to think about it.
- Have this lined up kind of where your belly is and you're
going to lean forward and you can lean off
to the side like this.
- [Brad] Yeah.
(Bob groans)
(Brad imitates Bob's groan)
- So yeah,
you feel that just above that greater trochanter
of the hip and the hip there.
- You're gonna noodle around,
as Kelly Starr likes to say,
and you can actually move your hip
into internal rotation
and then do it again.
- [Brad] So take that foot and bring it out that way.
- Yup. Or you can bring your hip into internal rotation
and do it again,
off to the side like this.
- You just get different fibers and different tissues
stretched and get a complete stretch.
- Yeah. Again,
so the biggest trot problem I have is the frog one.
- Yeah.
- Without a doubt.
- Yeah, and you're going to go through
these and you'll find some
that you don't work for you.
Like with me that 1 99 doesn't
work at all
- Right.
- Because of my back. - Of your back.
Just pick out the ones that feel good.
Like they're good stretches.
None should create any sharp pain
and you'll do much
better with your hips.
- Yeah, and remember Brad and I can fix just about anything
- Except for...
- A broken heart.
- That's right, Bob!
But we've been working on it for about 11 years now
and we really haven't gotten very far,
but we continue to work on it.
- Yeah.
- Anyways. Good luck. - Thanks for watching.
(A couple synthesizer notes sound)