- Hi, I'm Bob Schrupp, physical therapist.
- Oh, Brad Heineck physical therapist.
And together we have the most famous physical therapist
on the internet.
- In our opinion, of course.
- And you know, Brad,
we're not just pretty old, we're pretty.
- Oh.
- The reason I bring that up is because as you get older
you're gonna want to subscribe
to us because we're providing exercises on this
how to stay healthy, fit and pain free, right?
- 40, 50, 60, all the way up in your nineties.
- And today falls right into that category.
If you have an arthritic hip
we wanna show you how to strengthen it.
If you just watched our video
on how to strengthen arthritic knee
it's actually gonna be very similar
to that because we were doing exercises that strengthen
both the knee and hip.
So let's get right to it.
- Okay. Here we go.
- You wanna do this one?
- Yes, I do.
- Why don't you work for one.
- Yes. Yes I work right now, anyways.
- This is the arthritic hip.
You can actually do it on both sides,
In case you have two arthritic hips, but Brad
go ahead and start off with the first one.
We'll do this knee is up by the way, you can see.
- Yeah. Get this one up.
So I'm working on this, on the this, on the right side now.
Okay. You get a pillow.
If you want, you get comfortable and then get this leg up
like Bob says, and then you're gonna think
about tightening those quads and lifting that leg
up in a straight leg, right, Bob?
- [Bob] Right. Yep.
- Not, not like this.
- [Bob] Right?
- You want to keep it straight.
- [Bob] Toes straight up.
- And you can bring it up as high as you feel comfortable.
- [Bob] Yeah.
- Don't get it cramped.
- [Bob] 'Cause it actually initially
may even be easier to have it
up here than down here.
And you can do a hold if you want.
- Sure. You bet.
- [Bob] Hold up to eight seconds.
We decided, right Brad?
- Right, right.
In eight seconds of you're watching a clock.
- [Bob] Yeah.
- It's gonna get heavy.
- [Bob] You'll find out this is tough.
I mean, if you wanted to start
off by doing some reps,
- Right.
- [Bob] You can even just do some reps.
- Just 10 reps to start
out with or even find... I've had, you know
people that are where they actually can use like a leg lift.
But we don't have one of those here right now.
We'll have to get that in another video.
- [Bob] All right.
- Next one.
- [Bob] Hip abduction.
- All right.
- [Bob[ Well actually you wanna do the
bridging the other way Brad?
- Oh yeah. We might as well.
- [Bob] Okay. We're gonna do hip extensions
Those are the ones that bring the leg back like this.
So this is the one you're gonna do, right Brad?
- Yeah.
- Okay.
- Oh, I thought you said bridging.
- Yeah. Bridging, but you're gonna
this is the hip that you're gonna bridge, right?
- Right, but I'm gonna get both legs.
- [Bob] All right. That's...
- Maybe we should have rehearsed this.
- You put this one down.
I thought he was gonna okay. Jump into it.
- All right. Here we go. Bridging right here.
Get both of these up, so they're about equal.
Not really close
but get them where you can feel comfortable just like this.
And you're just gonna simply tighten your butt muscles up.
Push your hips and pelvis up in the air.
As far as you feel comfortable
you can put your hands here.
- [Bob] to help a little bit if you want,
otherwise you gonna make it tough.
You put it across.
- You bet. If you really want to get strong
you put a 25 pound plate down your stomach
but we won't get to that.
- And this is strengthening the back a little bit, two
and floor muscles, but it's definitely
getting the hip extensions.
You'll notice us the difference, if you do some of these
- and again 10 to 15 reps of just
slow controlled motion like this
or if you want to put isometric and hold it
you can do that as well.
- [Bob] If you wanna get real tough on yourself
you could do one leg, right, Brad?
- Oh yeah.
- [Bob] Makes it real tough.
- Get that one up.
But if you need to do that, you'll probably.
- [Bob] You'd probably be on our video.
Okay. Go ahead and lay on your side, Brad.
- Okay, I'm gonna go.
- [Bob] We're switching hips now.
Now we're strengthening the other hip, okay.
- Alright so now I'd like to keep this knee back.
- [Bob] Sure.
- But the big thing is this is we're gonna
keep everything in line.
This isn't gonna come out front so you can see
you should be able to see your toes.
- [Bob] Bring it up.
- look like this.
- [Bob] Your toe is not going this way.
- Nope.
- [Bob] You're keeping it pointed that way.
- Right? Common mistake too,
is people will start laying back like this,
So you really gotta get everything on that,
certain plane and boy, you know, that really works that,
Bob, I'm thinking, you know.
- [Bob] This is good for a hip with OA.
Wouldn't you say Brad?
- Yeah. OA, maybe we should just...
- [Bob] old age. No osteoarthritis.
That's the common form of arthritis
there's a lot of them but OA, it's what PTs call.
- Now I do this one as part of my routine in the
morning and I never do the isometric.
I do 10 on each leg. Three sets of 10.
I tell you that. That's all I can take.
- [Bob] I do a standing one.
- Do you really?
- [Bob] Yeah. Exactly.
- Yeah, we actually practice what we preach here.
- [Bob] Right? Cause we're old.
(both laughing)
- [Bob] Alright,
- Take care and have fun.
(piano music)