♪ 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.
- So, how do I stretch my hamstrings and glutes?
So we're talking about, Gluteus Maximus.
- Nah. That big,
- Minimus. that big one.
- And Medius.
- Oh yes.
- So, Brad's gonna show you.
We're gonna start in a supine,
or laying on your back. - Right.
Lying in your back.
And we'll then progress from there.
- So say no more, Bob.
- All right. I won't.
- You're gonna move? - I'm gonna get all the way.
- All right, here we go.
Oh, I always like the. - Why don't you,
why don't you do glutes first?
- When I get to lay down.
Well, we'll use this a little bit later.
- Now, your glutes can get bound down, when you sit a lot.
- Yes.
- And so, you have trouble squatting.
Like your hips don't let you go any further.
- Yep.
- It's something you may wanna consider.
- So we're gonna do a little flexion.
- Yep.
- So yeah. Get that knee up here.
Grab here.
Under here if you can.
And pull, and let that stretch and breathe.
Really important that you breathe and relax
while you do this.
- 'Cause you'd probably die if you stop breathing.
- Well that's a good point, Bob.
There's always that important.
- And then yeah, it's an external rotator, the muscle.
So, it's good to take it into internal rotation, the hip.
Which is like that, right?
- Yeah. And that is a little bit challenging.
- Right.
But even going across adduction, I think really helps.
- Yeah. If I just like to do it because it's right there
it doesn't take much.
- Right.
- And it gets that piriformis, you know?
- And you wanna do both sides.
- Yeah.
You know, if you need a strap, you can use a towel.
- And you might,
'cause there's people that have trouble with this.
- Yep.
Yeah. Especially you know if you're in a,
it's amazing.
Some people's arms aren't as long.
- Right.
But their trunks are longer, the proportion of the body.
I've had a number of people that do have challenging,
a challenge to do that.
- Now you can also put your hands through the loops,
if you have trouble with arthritis.
- Yeah. This is a really good deal.
- Yeah. - It just makes it easier,
even if you don't have arthritis.
For me, I found it.
And there are these loops straps.
- All right.
How about Brad, hamstring without a strap?
- Ah yes, let's do this.
So I'm gonna do this one.
Get the hip right here at 90 degrees.
In other words, straight up and down
with that line right there.
Grab underneath. - So the Femur.
- I like to do this,
just so it's a little easier to lock in.
- You can see this nicely,
because he's got the stripe on his pants.
And when he pulls up like this,
that's when you feel the pull, don't you Brad?
- Yep. Absolutely.
And relax.
- So it's a little bit active assist, you know?
I mean active.
- Yeah. Now, you can just go up and hold and relax,
hold and relax.
Or if you wanna just hold it for 15 to 30 seconds.
It's some more work that way, but it it's a good option.
- All right.
Brad, let's go on to the next one.
This is probably, I think the best one.
And you're gonna do contract, relax.
With a strap, with a belt, with a sheet,
something of that manner.
But the strap works by far, the easiest.
- Yeah, for sure.
- So it hooks around his foot.
- You know, I think a, a belt is a next good one.
Probably, because it's hard to hold onto.
But, so I'm gonna keep the knees straight.
If you bend the knee you're,
you're gonna take the hamstring outta the equation.
Keep the knees straight.
And then we're gonna pull up,
and I can feel this nice stretch right here, right now.
- But show 'em the twist Brad.
I mean, not the twist. But,
(Brad laughing)
the difference where you actually do contract, relax.
- Yeah, okay.
So what we're, the hamstrings
are responsible in this position.
They'll pull the leg this way.
So what we're gonna do is,
I'm gonna push down this way with my foot,
keeping my knees straight.
- Now, if you wasn't holding the leg
it would actually push down like that.
- Yep. So I'm gonna hold it with the strap
and this is where it's nice, really to have,
nice to have the loop, because it's just a little easier.
And I'm gonna push down and I'm gonna hold.
So I'm doing an isometric for six to eight seconds,
and then I'm gonna relax.
And then I'm gonna pull up a little bit more,
hold that stretch.
- And you'll often find that you do gain more motion then.
- Oh yeah. Yeah.
- So This is a kind of a magic stretch.
- Stretch and hold.
And I usually just do it three repetitions.
- Now, both of these stretches
the glute stretch and the hamstring stretch.
You don't need to do if you, if they're not tight.
Or if they're not giving you trouble.
- Right.
- I would still stretch 'em a little bit for maintenance.
- You don't have to do it, be real aggressive like this.
Unless you liked it.
It feels good actually.
- And you're gonna do both sides.
And now Brad, how about if I show mobilization
of the hamstring and the glutes?
- You're gonna mobilize?
- Yep. I'm gonna mobilize. - Say no more Bob.
I'm gonna mobilize.
- So when you mobilize,
you're getting deep down into the tissue.
And usually this is, I'm gonna actually use a softball here.
This is gonna probably be too aggressive,
if you're on a regular chair.
- You could use a hardball.
(Bob laughing)
It's a little smaller diameter.
- So this one's larger,
but I'm gonna find the tender spot on my hamstring.
And then I can work it back and forth like that.
But the big key to this,
is you actually can do what we call, flossy.
While you do the, the hamstring.
So this is, I can really feel this working now.
- So I'll demonstrate from this side.
So, it is just there and oh.
- I'll do this side.
- Oh, there you go. Yeah.
- You wanna find the tender spot and you wanna work on it
until you see a change.
Hopefully the pain reduces.
- Right?
- So, I've got tennis balls in here and you know,
there's quite a difference in aggressiveness.
I mean, you could start with tennis ball and work her up
to a harder ball, across ball, softball.
- And Brad and I have found it.
You could go with the fibers
and you can also go against the fibers.
- Sure.
- So the fibers of the of the hamstring run straight down.
- Yep.
- And now I'm working a, across some kind
of massaging it that way.
And also doing a little bit Flossy.
- Yep.
I'm just actually rolling right over that.
You'll see, when you start the fiddle around with this,
you'll, you'll know when, when you get that muscle.
- Now, you can also do the glutes.
And again they can get bound down if you sit a lot.
Now a softball is too much balls here, Brad.
- Well, that, that's quite a bit.
Yeah.
- But, same thing.
I'm working my way onto the buttock,
and I'm actually, I can bring my leg up and turn it in,
turn it out.
All these sorts of things to make it work.
- So, you know, like tennis ball or a lacrosse ball,
they're a little smaller.
- Right.
And that's an option and you can do it.
I think for the glute actually,
lying down on your back
you can get a little more aggressive.
- Yes you can.
Yes. - Not on a bed though.
It's gonna something like this anyways.
Squish into the bed and it won't be effective.
- How about you grab the boo your stick, Brad.
- Booyah!
- And I'll grab a massage gun.
I guess you are too, right?
- Oh, absolutely.
I'm not gonna let you have all the fun.
- So these work great.
And, and trying to my,
my hamstrings have been a little tender lately,
because I've been biking a lot.
- Sure.
- Indoor biking.
And this feels, I do this every morning.
Before I bike actually.
- Sure.
And I just work the hamstrings.
I go across the fibers.
- Sure.
Aw, that feels good.
(Brad laughing)
I can't say that I,
I work on the butt or the glutes.
- I do.
- I just don't have problem with it. You do?
- I work.
- Oh, you have your SI.
- Yeah. But I, I don't
- You don't stop there huh?
- No. You know, so I'm working here.
I'll get by the side joint,
but I'll definitely work in that piriformis area.
- So you can, oh yeah.
Oh wow.
- Oh yeah.
I'm telling you, this is.
- That does helps feels better.
- Well, one thing I really like is I,
I put this the soft head, that on the airhead.
- I usually like the aggressive head.
This is a bullet head.
- Yeah. Well that's too much for me.
Yeah. That soft tail on there.
- Yeah. If you're all man all the time,
you can use one of these. - Yeah.
I I'm not that, that manly, I'm telling you.
but see the SI is boney.
- Right.
- If you could, yeah, that would be too much.
- If you wanna massage your Bone.
- Yeah, I'm right.
I'm right.
The meaty part of the muscle.
Oh, that one sore too.
- Well, you gotta be careful about it.
God I.
- Yeah, well.
- These are the things you discover
when you do these videos.
(both laughing)
- So, what else are we gonna talk about here, Bob?
- That's it Brad.
- What about this?
- Oh yeah, you could show that.
- Yeah.
This is one of those things while you're.
- You could take a PVC pipe or something like that,
you can roll on.
- They make actually your rollers you can buy.
- Yeah, massage sticks. - You're in way, I think.
- Oh, sure.
- So, you know you can, if you have this handy,
while you're after you're stretching.
It needs to be smooth
and something that you can roll over your, your hammy.
Your hamstrings, nice, and that'll give massage.
Do do do.
Don't matter.
- I don't think you could really use it on your buttock.
Could you?
- No.
- Like loose.
- I mean, you kind of could, but it.
- A little awkward. - You could get there.
It's, it's not real effective.
- Yep.
- It's challenging.
- You could use a foam roller on all those too.
- Oh, right.
- All those areas. - Yep.
On the Floor or where ever.
- Knobby one or a straight one, but.
- Yep.
- There we go.
Those are some ideas.
I hope you can take 'em and run with them.
- Yes. Run, run, run as fast as you can.
There's a new book I've heard about, anatomy of running.
Have you heard of that one?
- I might have.
- Oh.
- Well, we'll talk.
We'll talk about it. - Another time.
(both laughing)
(upbeat music)