♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the Internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the Internet.
- In our opinion of course, Bob.
- Okay, today we're going to show you four stretches.
Four. To stop hip pain and improve pain-free activities.
This is actually for a friend of yours, right?
- Right, absolutely. But there's a lot of people
who will benefit from this.
If you get tight hips, they create hip pain,
they can increase arthritic,
you don't do as much activity as a result of that.
You start to gain weight, it's a revolving cycle.
- Let me tell ya,
if you're hitting that range of like, 40 and over,
you probably should be doing these no matter what.
- Yeah.
- Because your hips are gonna start getting tight.
- Say no more, Bob.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free.
And we upload every day.
Also go to bobandbrad.com, go to the giveaway section,
we're always giving something away.
Brad's going to show you right now,
we're giving away a Fit Glide, Bob and Brad Fit Glide.
Great for hips, actually. Gets hips moving,
but a little bit better for knees, probably.
- [Brad] Yeah, it really works the knees, ankles.
Good for those rehab people
and people that cannot walk very easily.
- [Bob] Yeah, it's very lightweight, by the way.
Only about 5 lbs.
Also, you can go to Facebook,
it'll be pinned to the top of the page.
Go to Instagram or Twitter
if you want a 60-second version of our program.
Oh, I forgot TikTok.
- [Brad] TikTok! We cannot forget the TikTok.
Okay, so this is for a friend and a patient of mine
who's had a stroke.
It's very unfortunate,
but the good news is he's recovering quite well.
- Yeah, awesome.
- But as a result, when something happens,
whether it's a stroke, heart attack,
or some injury where you reduce your activity level,
as a result of something.
The hips, the knees, you're not walking as much,
they can oftentimes tighten up.
- Yeah, you're just not moving like you were.
- Right. So we gotta get after that
so right now, that's the situation.
We've got to work on those hips.
As well as, like Bob said,
so many of us can benefit from this.
We're going to start out lying down.
- Okay, lying down.
- You can do them in bed.
They work better on a carpeted floor on a firm surface.
But if you have a difficulty getting down on the floor,
it's not safe.
- For some of these, we'll show you a seated version, too.
- There you go, yep.
- Lie down, Brad.
- Lie down, we've been working on our grammar.
Okay, so in bed, you can leave the pillow in,
whatever's more comfortable for you.
But we're going to start out
just working on the hip flexion.
So you can just do this and you can use your hands
to stretch. Now if it's tight up in here,
just go back and forth
until you feel a stretch pain.
If you push/pull really hard and think you're going to
get it all stretched out in the one day,
don't do that. Be gentle with it.
- [Bob] Pressure on, pressure off, basically.
- Ten repetitions is probably a good number.
- Brad, if someone has trouble doing that one,
do you want to mention the strap already or not?
- Sure absolutely, that's a good point.
Let's say I can pull this one up to here no problem.
This one gets to here.
Now, I have people use their hands.
- But there are people that have trouble doing that.
- Right, they can't get around their knee
'cause their arms are a little shorter.
- [Bob] Right.
- You can take a belt.
I'm using the strap because it works really well.
Especially if you have arthritis in your hands
'cause it's got these loops that you can put your hands in.
And if your fingers aren't working as strong,
you know, this works really nicely.
- [Bob] Or you go underneath the leg itself.
- Yep.
- [Bob] Yeah, that's even better.
- Yep. So again, we're going to work that.
Now, the other option,
now I said four exercises, so that's flexion, that's one.
Thinking in the therapist's mind.
You can go to the edge of the bed
and let that hip drop down.
- [Bob] And really make sure your shoulders
are well on the bed.
- Yeah, we don't want to roll off.
- [Bob] Yeah, just really trying to
move mostly the hip off the bed.
- Yeah, so my shoulders are clearly away from the edge,
I just move my leg just so that right leg can get off.
- So he's stretching the hip flexors right here.
- Yep.
- And he's going to add a little more to it
by bringing this leg up, which stabilizes the pelvis.
- So I'm going to pull this up
and then you will feel more of a stretch here.
- Do that again, Brad. Do we see it go up a little bit?
Yeah, see the leg even go up a little bit
'cause it's tight and it stabilizes, so...
- Another beauty of this, you're doing both sides.
You're extending one hip -
- [Bob] Yeah, you're getting flexion at the same time.
- So that takes the time and cuts it in half.
So 10 times like that.
Again, if you get sharp pain,
you're going too aggressively.
Always take it just so you feel gentle stretch pain,
at most.
Okay, very good! What's the next one, Bob?
- [Bob] Figure Four!
- This one's really nice.
And this one, really, in bed doesn't matter.
Unless your bed's really soft.
I'm going to do my right hip first.
If you can get your right ankle
above your left kneecap works best.
And just let that knee drop down.
- [Bob] Let gravity do it's thing.
- Yeah, we call it the Figure Four
'cause if there's a camera looking down,
my legs kind of resemble -
- [Bob] He makes a four.
- Mm hmm.
- [Bob] Now Brad, the advanced version would be,
you could bend this knee a little bit.
- Yep. And then we're going to push here.
Now for me, this feels like a really good stretch.
- [Bob] Yeah, I love that stretch. That's a great stretch.
- Now, I know some people, they might get it here,
but when you bring it up here,
there's no way they can get it up.
And then there's some people
that may be more flexible on one side
and then you can actually do this.
- [Bob] Yeah, pull up even further.
- But if you're in that position,
your hips are in pretty good shape,
in regards to that motion.
- [Bob] Do you wanna show the other side real quick?
- Yeah, that's a good idea, Bob.
- So you can see he's above the kneecap
and he's letting her do kind of a half clamshell there.
And he's letting gravity do its thing
and you can bring the leg up
and stretch it even a little bit more.
- Wow, I feel like I need to do this side too
just to even it out, which is a good idea.
Okay, very good!
- [Bob] Now, abduction is what you left out, right?
- Well, this is a quick one.
This is just kind of a bonus,
it's just the clamshell, if you're laying down,
let it go out.
And if this knee drops way down,
and this one is a tight one and it only goes half as much,
focus on the tight one.
And again, 10 repetitions on all these
in a relaxed manner.
Make sure you're breathing, just relax.
- [Bob] It's a good time when you wake up
to be in kind of a meditative state.
- Yeah don't try and do stretches
if you're in a big hurry
or there's a lot of activity around you.
You need to focus on yourself.
Now for this next one,
you do have to have either a strap
or a belt.
There was a belt over there, Bob.
We could show people how to use a belt
if there's a belt available.
- Right in the camera!
- So I'm going to put the strap on my foot.
This really works well, particularly for Chris,
who I'm working with.
- And it's probably the best stretch you can do
with a strap.
- Yep. So you put it on your foot,
and now, hamstrings are a critical part of the hip.
- [Bob] Sure.
- So we're going to stretch hamstrings first,
let this leg down,
and I'm going to go this way.
And this, if you have the strap,
it really is not that hard.
'Cause with this strap, I can go like this.
I don't even have to grip very much.
And let it go out.
And you're going to compare one side to the other.
One side may be tight.
Now, if you don't have a strap like this,
you just take a belt and you put a loop like that,
and that works pretty good.
You just have to hold onto the belt.
So you can do the same thing,
you don't have to buy a strap if you don't like.
- [Bob] One thing if you have a strap like this, Brad...
I think you can actually go like this.
- Yes!
- That even holds it better, doesn't it?
- Well actually, I found this out for myself.
- So he wrapped around the outside.
- Yeah and then twist your leg,
and it emphasizes more muscle groups.
It's more of the posterior part of the groin muscle.
- [Bob] Interesting.
- Yeah.
Now this is a little advanced.
You're probably not gonna go after this one right away.
- [Bob] You're not gonna do any of these
if you have a hip replacement, by the way.
- (laughs) Thank you! That's a really good point.
Again, work both of those.
Now, we should show these people in the seated position,
'cause that's four stretches,
but these are two of the same stretches, except for seated.
- Sure.
- Do you want to show them, Bob?
- Sure.
So the first one is your hip flexion.
- Yeah, single knee-to-chest.
- So, what's nice about this is that
you can do this throughout the day.
I mean, you can do these stretches more than once a day.
- Oh, absolutely.
- I mean, you could do it six to eight times a day
if you want.
- [Brad] As long as they don't irritate you.
- I slide my butt forward a little bit.
- Yeah.
- Lean back, and then I can grab onto the knee
or underneath the side there.
And again, you're just going to pull up,
and then maybe when you get it up here,
you can give it a little extra squeeze.
- Yep.
- So again, what's nice about this is, you know,
you can take a little break from what you're doing,
and do these stretches, and it'll fit within
your timeframe, obviously.
- Yeah, and again on this one too,
if you have a belt or even a towel,
'cause you're having a hard time grabbing.
- Moving up, yeah.
- And that's helpful.
I've had a lot of patients work with that option.
- Alright, Figure Four,
some of you may not even be able to cross over.
You might have to start like this.
Just bringing the leg out like this.
- Yeah.
- But as soon as you can,
you want to cross maybe your ankles,
and if you can, get it up above your knee.
You said the one friend of yours
cannot get it this high, right?
- Well, one leg, it's like he can get it,
but his knee is way up here.
- Sure.
- This is pretty much normal for most people.
- Sure.
- When you get older it's not.
But he's pretty much up here,
so we're working on that.
And I'm quite confident once this starts to improve,
that hip pain is going to improve,
his walking's going to improve with less pain.
- Pressure on, pressure off.
- You know, something we forgot to mention, Bob...
We love this strap! I use this strap three times a week.
(Bob laughs)
We do have our name on it. It is a nice strap.
If you do want to get one, there's no doubt you'll be happy.
- This is the highest quality there is.
You can do hip extension in a seated position, too.
You're going to just bring your leg back like this,
and it'd probably be better
to have the chair sideways, like this.
- [Brad] Obviously, if you have a chair with armrests,
it's not gonna work so good.
- Yeah, right. But see, I can give a good stretch here.
- [Brad] Yep.
- So it's a comfortable way
for somebody who maybe has trouble with that.
Brad's gonna show it with the pillow.
- [Brad] If you're a little more mobile
and you don't have a problem getting down on one knee,
highly suggest using the pillow for comfort of the knee,
but this is a little more advanced way to do an extension.
This stretch is the same muscle group
that the one we showed lying on your back
and having your leg hanging off.
- [Bob] This is probably the best way to do it.
- Yeah.
- [Bob] I mean, you can put your hand on there
and put a little extra pressure on.
- But if this isn't comfortable,
do the one lying on the bed, that's a great option.
- Do the one you're able to do.
Especially when you're just starting out.
- Right, exactly.
So, excellent stretches!
- Alright, Brad, I think we're almost out of time!
- We gotta wrap it up, I guess!
- Remember, Brad and I can fix just about anything!
- Except for -
- A broken heart.
- There ya go!
- Alright, take care.
- Oh yeah, we're working on it.