♪Bob and Brad the two most famous physical therapists ♪
on the internet♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we're the most physical therapists on the internet.
- In our opinion of course Bob.
- The man in black today Brad.
- Very outstanding.
- You're the man in half black.
So today we'll talk about single best hip exercise
to stop hip, back, and knee pain while walking.
Big problem for a lot of people
when they start to get that can I say it?
- You can say it Bob.
- They're getting the waddle.
- Right.
- Kind of waddle back and forth.
- As you age and you'll see this.
you'll see people get we call it a Trendelenburg.
There's actual official name for it
and this and when you start doing this,
your back takes a lot of stress,
the hips take a lot of unusual stress,
as well as the knees as everything's connected.
We want to keep that safe.
The big reason is, are we gonna
- By the way, please take a second to subscribe
to us we provide videos how to stay healthy,
fit pain free and we upload every day.
Also go to our website BobandBrad.com
because we're always giving something away
what it is?
We don't know. You have to check it out.
- Surprise.
- Go to the giveaway section.
Also, if you go to Facebook, our Facebook page,
you'll find the contests will be pinned
to the top of the page.
Check it out. - There you go.
- Go to Twitter or Instagram or Tik Tok
if you want a 62nd version of our programme every day.
So yes, you know, I've seen it
where that Trendelenburg
- Right.
- actually results in hip bursitis.
- Sure.
- You know, it's rubbing against the bursa.
And it ends up being pretty painful.
- Well, and it can even lead to hip replacement.
- Sure.
- Or even knee replacement
- Yeah.
- as it gets worse.
So you know, if you start to feel that it just in general,
I think Bob and I are both old enough
where it's like our balance is not what it used to be.
- Not what it used to be.
- So this is going to help balance
as well that's the beauty of this exercise.
- Right.
- So it's just kind of a mainstay
that is a great one for young and old.
- You definitely want to focus on these muscle groups
if you want to improve your balance.
- So we're going to start off with the simple exercise,
same muscle group, then we're going to progress it
to more aggressive exercise as you get stronger
or depending on what level you're at.
So you can use a chair or you can go on a countertop,
which probably a countertop is good
because they're more solid.
We don't have one here so I use chairs and
(both mumbles)
- That's good.
- Face to face.
- Yep.
- Okay.
- So you can see the profile of Bob
and you can see my backside
and you're gonna stand with good posture.
And we're going to work that glute medius muscle,
that's the key muscle for this posture out in like this.
Now watch my foot.
If you point your toe like that, you are not doing it right.
It has to be pointed straight in front of you
and maintain it and keep it in the air,
I always have my patients,
I don't let them come back and rest it.
Out and back.
- By the way, even if you're going
to have like a hip replacement or knee replacement,
this is a great exercise to do prehab.
But you know, in other words, getting ready for the surgery,
- That's right.
- Once the hip is strong as it could be prior
to going under the knife, right Brad?
- Yep, exactly.
Now, if you notice that you're starting
to waddle like that, but you are getting around pretty good,
this exercise might be too easy for you.
But I would try start here.
If you can do 10 to 15 on both sides
with good form like we're demonstrating
and it's really easy, well then it's time
to add some resistance.
- Well make sure you're not dipping by the way.
- Wow.
- Don't be doing that you keeping the upper body straight,
- Right.
- while you're working the hip.
- Makes a big difference on getting a good exercise,
good quality.
- This is not a belt I'm wearing.
This is actually one of those exercise loops.
- Right.
- Stretch band.
So I'm just going to take that down a little bit
down to right above the knees.
- Yeah, they're not very much.
- No, these are just a few dollars they give
away with a lot of exercise kits.
And you can just work on, you know,
you can kind of get into that exercise stance,
slight bend, slight bend at the knees, slight bend
at the hips, and you're just going
to work going side to side like this.
And this gives some nice resistance
while you're doing that movement.
- You know, you can use a cane for a little balance
- Yeah, if you're a little unsteady, you can use a cane.
- And actually, we like if you have a walking stick
or we use the booyah stick
- It's better because you can get up
in good balance and good posture there.
- Good, you're right.
- I feel a lot more steady with the booyah stick.
You can use any walking stick for doing this.
- Right.
- This is a great exercise.
Again, we talked about this in another video.
You strengthening the muscles
like this going forward all day long,
but how often do you go side to side like this?
You don't. So these muscles can get very weak.
- Now we're doing these exercises weight brain
which is critical because you can do
this exercise laying on your side.
And it's a good thing to do,
but it's not nearly as good as this.
Bob can you show them this a static
- Sure.
- resistance.
- I'm gonna hold on to this.
- There you go.
- Like this.
- So this is good.
He's actually strengthening this hip.
- The other one's working too.
- Right, and that's what a lot of people don't realize
- What's funny 'cause this one I can
actually feel fatiguing
- Sure.
- As as I'm doing this. - That's the beauty of this.
- Again I'm not dipping like this, you got me yet?
I'm not dipping like this I'm keeping it straight.
So you're gonna show the wall anchor?
- Right. If you have bands like this, or you wanna get some,
these offer a little bit of a different twist
on this exercise, which is I would say,
maybe a little easier, gives you a little advantage.
And you'll see why.
This is a Velcro loop that goes around your ankle,
they almost always come with your kits
of these bands.
- Exercise bands.
- I'm going to use that the booyah stick too.
Now what I'm gonna do is I'm gonna show you this exercise,
you know, and if you can do it without the stick
and work your balance, that's great if you're at that level.
I'm gonna show you this way so you can
have a better view of what I'm doing.
So I'm here and again I'm just doing this exercise.
And if I go like this, it gets a lot more difficult.
If you're at that level, that's great,
but there won't be a lot of people doing this.
- Always remember safety first.
So we don't want anybody falling
while you're doing the exercise.
So make sure you know your limitations.
- You may want to just use a chair and hold on to it
and be at that whatever you feel safe with.
And then also with this,
you can
do the same thing Bob was doing.
Walk out and back and this offers, oops!
- You're gonna have to hook it up to the other leg too
to make sure you get both sides.
- Right, exactly. It's a good point, Bob.
What was I gonna say?
I'm gonna go this way with it.
This actually offers a little bit
of different eccentric strengthening,
which is an advantage, but not a big deal.
- It's just a different way to go about it, you know,
if you got the wall anchors already,
because you know, you can use it
for exercising every part of your body.
- Yeah.
- It's nice to be able to throw this in there,
you don't have to get the exercise loop
if you already have it.
- you don't have to have a wall anchor
if you got a heavy table that doesn't move,
you can put the band around a table
or whatever to anchor it down.
So here I got the other leg.
So that's the same exercise opposite leg.
So and you're going to do these until you feel fatigued,
you know, maybe 10 to 15, 20 repetitions,
going back and forth like that,
and work at all the options that we just went over.
- We're Tryna keep it simple, you know, find a way
that works best for you and stick with that
and get stronger and stronger and pretty soon,
you see that waddling goes away.
- Right, and when you're balanced.
Everything gets better when your hips are strong and stable.
Well, Bob what do you oh Bob, why Bob?
- I always got to be a kid.
- Yeah, exactly.
- Thanks everybody for watching.
- Be careful.