- Oh Bob, these hips, I'm telling you.
- You're getting old.
(Brad chuckles)
- Yeah, if your hips feel tight when you stand up
and you start walking,
or you find yourself leaning forward while you walk,
or maybe a family member said,
"You know, you're leaned forward."
We're gonna have some exercises for your hips
that are gonna correct this,
make you feel better walking and even better balance.
- I do these every day, Brad.
- Bob does them every day.
So that means you concur.
- I concur.
- If I, if we concur with each other,
you know we're spot on.
- We're good.
- Yeah.
(slow music) ♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
All right, before we go any farther,
I just wanna say,
these stretches are gonna be good for your hips,
whether or not you have painful hips now--
- Hippy hip.
- Yeah, or you're flexed over, you're going to,
it's good for maintenance.
It's gonna prevent problems with your hips
if you don't have the problems.
Otherwise, we're gonna show them in two positions.
Supine, lying down or in a chair, so--
- Gotcha.
- We'll be right back.
(whooshing sound)
Okay, Bob's gonna demonstrate if you're on a bed,
on the end of a bed in this stretch,
I'm gonna demonstrate the same stretch in a seated chair.
It's simply bringing a knee to your chest to start out with.
So in the chair, I'm gonna pull up here.
Bob's pulling up there.
If you want to noodle it a little bit,
you can bring that knee back and forth.
In a chair, you might find if you slouch out a little bit,
you get a little extra range of motion
and make sure you do it on both legs.
You're gonna only spend about 15 to 30 seconds per leg.
- I'm all stretching my hip flexor.
- Yep, so the advantage of doing it on the edge of the bed
like Bob is showing,
he's bringing the knee up
and he is also stretching the hip flexor--
- On the opposite side.
- Yep, switch legs once Bob, so you can.
There, so this hip flexor is being stretched
right here going down.
If it's not enough stretch,
you can simply start so your body's hanging over the edge.
So the knee is farther off the edge of the bed,
either to the right or down in that direction.
Now if you're in a chair, to get the hip flexor,
it's a little more challenging.
You'll need a chair without a armrest.
A pillow on the floor,
or a carpet so that your knee is comfortable.
And I'm going to just go down like this.
- Kinda hard to do.
- Yep, and then I'm gonna go back
and lean forward and stretch it like this.
So that one is a little easier to do.
This one, if you're more nimble and you feel comfortable
and you got the right chair set up, simply do this.
Again, 15 to 30 seconds per leg.
- Agreed.
- All right.
(whooshing sound)
- Okay, the next one is a very common figure four.
Could be done lying down, seated.
- Four.
- There we go.
So Bob's like that.
You may wanna take that knee and push it away from you.
If you're doing it in a seated position like this,
push the knee down.
Make sure you do both legs.
Now if you want an even a more aggressive stretch,
what you can do is like Bob is doing,
grab that knee and pull it forward.
A lot of people--
(indistinct)
Yeah, a lot of people won't be able to do that.
- Right.
- If it's your first time.
If you're seated, it's harder to do.
You can simply lean forward but not rounded back.
Keep your back straight, lean forward.
I like to keep my elbow on that knee, leaned forward.
It pushes that knee down.
That hip externally rotates it, straight back.
Same time, 15 or 30 seconds.
All right, the next one, Bob.
(whooshing sound)
Okay, another one is hip abduction stretches.
Bob's doing it right there.
He's got his feet together like the sole
or bottom of the foot, the sole together
and simply allow the legs to spread apart.
Bob, you got some other options
for that? - Yep.
I grab my ankles.
- Yep.
- And use my elbows.
- So his feet are actually crossed.
Ankle to ankle.
- I crossed this way.
- Yep.
- Then I go foot to foot.
- Foot to foot.
And that's more aggressive.
- Right.
- Yep, now you can do the same thing in a chair.
It's a little different, of course.
Sit on the edge of the chair and start like this.
If you wanna get a little more aggressive,
go down to the floor, you can do the cross.
It's the same thing as what Bob was doing.
Stretch, elbows, forearms to the knees,
stretch down, foot to foot like this and stretch.
Ooh, yes.
(Brad sighs)
The pickle ripper--
(Bob laughs)
They said it, not me.
A family show, sorry about that.
Anyways, so we've got one more stretch to show.
(whooshing sound)
This one is more for the nimble people
with fairly good balance.
I personally do this one all the time.
It feels great on my hips.
I'll use a stool or I have a solid ledge at home,
actually outside, whatever it is.
You can do it on a stairway as well.
You get your foot up and you stretch like this.
I'm getting maximum hip stretch.
And what really makes a difference for me is,
we call this noodling
and I'm gonna bring this hip out, back and forth.
I'm gonna stretch
and just whatever makes that hip wanna stretch,
pull it in this way
and I'll spend 15 to 30 seconds on each leg and boy,
does that make me feel good, Bob?
I'm just saying.
- I know, I'm still thinking about the pickle.
- Yeah, I can imagine.
(Bob chuckles)
One last one.
(whooshing sound)
Okay, and the last one.
If you happen to be one of those people
that you find yourself walking flex forward
and it's difficult to straighten up,
one thing you can do is lay prone like Bob is
and do a press up.
- As long as it's not painful.
- Right, you should not feel-- - Any at all.
- Any pain just to stretch.
And you can do, you know, five, up to 10 of those.
Stretching the low back,
getting your body to have this posture.
You don't have to lie on your stomach to do it,
if you can, while standing,
put your hands back here like this or like this
and stretch up to that vertical position
or even beyond it is great.
And to do three to five of those every couple hours
throughout the day,
that's gonna help that posture
and keep your balance better,
the hips more in line.
All right, Bob, once again, we got through another episode--
- And we can fix just about anything.
- Except for the, I mean the broken heart.
- A broken heart.
A broken pickle.
- A broken heart.
I'm doing it pretty good.
A broken pickle.
(Bob and Brad chuckle)
(slow music)