♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪ (upbeat music ending)
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck,
physical therapist. - And together,
we are the most famous physical therapists on the internet.
- In our opinion,
of course, Bob. - Brad, we just did
a video on how to tell whether or not your pain in your hip
is coming from arthritis. - Mm-hmm.
- And if you have discovered that it is,
you may wanna do these exercises,
because if you have arthritis and you don't take care of it,
you're heading on a path
towards hip replacement. - Sure.
- That may be happening no matter what you do,
but I think quite often, you can delay it
if you do keep it stretched out.
- Or I think as well, if you're gonna have that replacement,
if your hip is more flexible,
you're gonna have a better success
after surgery. - Excellent point.
Actually, Brad, I wanna make one more point here.
The reason why these stretches
work so well is - Yeah, show 'em, Bob.
- [Bob] If you don't have much motion in your hip,
I don't know if you can see, this is a ball and a socket.
If you don't have much motion in your hip,
it's just gonna grind on that small surface like this.
If you extend it like this,
now you're spreading the forces out on the hip.
So it's a lot easier to decrease the pain
if you're spreading the forces out.
- [Brad] Right, get some motion in there.
Helps the circulation.
There's a number of other benefits.
- All right, let's go to the stretches, Brad.
- Okay. - Let's start off
with flexion first.
You can do this one laying down
flat on your back. - Yep.
- And very simple to do. You can put this one down.
You're gonna stretch this one.
You just bring one knee up to the chest,
and you're gonna give, give it a pressure on,
pressure off, pressure on, pressure off.
Good. 10 times.
You can do more if you want
- Big red flag, if you do this,
and you get sharp pain in here, you're pulling too hard.
Okay? This should not create any sharp pain.
It should be a stretch.
Mild pain at the most. - Yep,
and you're bumping into the pain,
what we call. - Yeah.
- You bump into it, and you come off of it.
You bump into it, you come off of it.
You don't go into the pain. - Right.
So if I go up to here, ow, ow, it's sharp.
When I go only this far, that's where I'm gonna go.
Don't think no pain, no gain.
It's not that way. - An alternative way
of stretching the hip would be,
you got me, Lonnie?
You're gonna go ahead and put your,
find your foot in the chair,
and you can just actually lean down like this,
- Sure. - And this really
gives a good stretch.
And the same thing, you can go pressure on,
pressure off, pressure on, pressure off.
Same thing.
Don't wanna go too far into the pain.
- This works good in a stairwell
if you have two handrails. - Oh yeah.
- You have different levels of the stairs.
- You're actually stretching the other hip a little bit
with the extension then too. - Yep.
- All right, hip extension.
So we're actually stretching the hip
back this way.
- Backwards. Yep.
- Now I'm gonna show you the way that,
if you're fairly mobile, that you're gonna wanna do.
If you can give me the pillow, Brad?
This is the one I do.
Put a pillow on the floor.
I'm stretching this one right here.
Lonnie's coming down to see me.
All right.
So I'm gonna go ahead and put this foot forward
and I'm keeping good posture,
and I'm stretching forward like this.
- Right. - Can you see how
the hip is going back?
- The stretch should be right
- Yeah. - in that front pocket area.
- What I do is I usually give it a long stretch,
but I also do the pressure on, pressure off,
- Yeah. - Pressure on, pressure off,
pressure on, pressure off.
- You got good range of motion.
- I do it every morning, Brad.
I do it before I run, - Excellent.
- So it works out good.
You wanna show how you can do it on a mat?
- Yeah, 'cause that's gonna be not possible
for certain people. - For a lot of people
- 'Cause of knee pain or just getting on one knee,
it's just not gonna be possible,
'cause you don't wanna tip over and fall
or something like that.
But you can do it on your bed.
You carefully keep your shoulders on the bed,
shift your hips to the edge,
and then you're gonna take this leg,
and let it go off slowly and let it stretch.
Relax, relax.
Make sure you're breathing through all these stretches,
everything we're talking about here.
Take a deep breath and relax and breathe.
If you hold your breath during your stretches,
you're not gonna get nearly the quality of stretch.
Okay. - Now if you wanna
make it more yet, Brad,
then you'd bring this leg up. - Yep.
That's a good point. - And that'll
stretch this even more.
- There we go.
And you know, if your hip pain is pretty severe already,
some of these may not be tolerated.
- Right. - Just skip 'em,
and try one that works. - Yeah.
All right, the last one is the easiest one to do,
and you can do this in your chair.
Basically, you're trying to cross your legs.
Let's say you do this side, and it goes down really well,
but let's say you do the other side,
and it stays way up here.
- Right. - That means it's tight.
And you're gonna go ahead and just same thing.
Pressure on, pressure off,
pressure on, pressure off.
Working your way down.
- I'm gonna show one more option for this, Bob.
- Sure. - 'Cause you can do it
in your bed, because I like to do things laying down,
because it's easier for me.
You can do this. - Yeah.
- And you might be more relaxed.
- [Bob] I actually do that.
That's the way I do it in the morning.
- Oh, okay. (chuckles) - I don't do it seated.
- And a nice thing about this one,
if you have problems getting your shoes or your socks on,
because you can't do this, - Right.
- It's gonna help you with that eventually.
- And you can see the progress on that one.
- Oh yeah. - That's what's nice about it.
But these will help you.
These will decrease your pain,
and they will also extend the life of the hip.
- Sure. Keep that hip moving. - All right.