- Greetings, greetings to everyone,
including Bob and Sam here.
This hip stretcher I'm gonna show
is a simple solution for unlocking that hip joint,
and it can be done in a seated position.
Hold on, in 9.3 seconds we'll-
- I'm curious to see this.
- Absolutely, but we're gonna use Sam here
to show you a little education on why it works.
- Good.
♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- All right. Okay, let's look at the hip joint.
And we've got the ball, we got the acetabulum or the socket.
And what we wanna do
is keep that joint mobile and free as possible.
It helps pain, helps your flexibility, with function.
- It might help arthritis.
- As well as arthritis.
And if we look at this hip on Sam,
it actually has some of the connective tissue.
We have ligaments, we have muscles,
we have a capsule which surrounds it.
And what we need to do is stretch that
in a way that it's safe
as well as get some flexibility in there
to get rid of that pain and do what we need to do.
So I'll show you how to do it in 1.3 seconds.
I'm just kidding. We'll be right back.
All right, to stretch your hip out using this technique,
there's a few things that need to be done.
One is you need to have shorts on
or something so you can get to bare skin,
and you'll see why in just a minute.
The next thing, it should be completely pain free.
You're only gonna do this
if it feels like a good, healthy stretch, it feels good.
Any pain, you stop doing it.
- Stop.
- Exactly right.
The next thing is you really have to learn
to relax your hip and your leg,
otherwise it won't be effective.
It'll take a little practice for some people,
but you'll get it, don't worry.
And one other thing
is you may actually get the hip to cavitate, in other words-
- Or pop.
- A little pop. It's normal.
It's just like cracking your fingers
or your shoulder, your back.
But the hip could pop. Doesn't have to.
You can still get good benefits without it.
Again, it's important, no pain with this.
- Don't look for the pop.
- Exactly right.
You don't have to pop to make it feel great.
Again, we're gonna do the stretch in a seated position.
Probably best on a firm upright chair with some armrests.
You don't have to.
Bob's gonna do it here on the edge of the massage table.
- I'll try to.
- Again, bare skin works the best,
and you'll see why in just a minute.
Bob's gonna do it with his pants on.
So the first thing you do is a figure four position.
And I like to actually take my sock
and make sure I go skin to skin
'cause your skin kind of grips.
And that's helpful so it doesn't slide off.
And the next thing, the first thing you're gonna do
is you're gonna push straight down.
This is a stretch we've promoted for years now.
It's a nice activity that-
- A figure four.
- Yep, releases the hip
so that you can simply put your socks on or your shoes on.
And it's just a great way
to get that hip lubrication moving.
So do that three to five times,
just like we're doing here.
And now this is the key. This is the extra trick on it.
Hands like this around your thigh or up towards your knee.
You're gonna push down.
Now this is where we need to take a breath.
Take a deep breath in, relax everything
all your muscles, everything.
Imagine it being like butter on a hot summer day
on a picnic table, everything relaxes and melts.
Ooh, nice job, Bob.
And then you're gonna push down and out,
and we're actually putting traction through that joint.
Again, no pain.
If there is pain, stop. This is not for you.
This should feel good.
- You're right. It does not work with pants.
- Yeah, see, with pants-
- I'm gonna take them off.
- (laughs) Don't, Bob. We don't wanna scare people.
So it's here and I'm getting good grip on my skin.
I'm relaxing and I'm getting that pull.
Big difference between pushing down
and the traction versus- - Push down, right.
- Just down. So that's the trick.
You're gonna do that two or three times.
It may pop, it may not.
- I think I heard.
- (laughs) One way or another.
And this is something you can do throughout the day.
Make sure you do both legs
as long as they're both pain free and it feels good.
And again, you can try it through your pants.
It will not work as good as on your skin.
So if you're doing this at work,
yeah, you gotta take your pants off. (laughs)
You know, people work at home all the time.
- That was our idea.
- If you got shorts, it works out good.
So again, good luck with this one.
I think you're gonna feel a nice pleasant surprise
in the hip and feel looser.
So be careful. And Bob, what's say you?
- Keep the hip going.
- Yeah, we're hip on the hip.
- Yeah, there we go.
(bright music)