- [Bob] Hi, I'm Bob Sharp, physical therapist
- [Brad] Brad. I'm a physical therapist.
- [Bob] And together we are the most famous
physical therapists on the internet.
- [Brad] In our opinion.
- [Bob] Yes, of course.
Now what we're talking about today Brad,
is we're gonna talk about if you have some pain
in your hip, maybe some hip arthritis,
these are two exercises that you're gonna want to try.
- [Brad] And I think this is probably some symptoms
that if you're 40, 50 or older,
that you're probably more likely to have.
- [Bob] you may run into as you get older,
there's a good chance you're gonna get some arthritis.
And if you do get, as you get older
you wanna maintain your quality of life
and we're gonna help you do that, Brad.
- [Brad] Right.
- [Bob] Because we have lots of videos
and that's basically the theme of our videos is
how to stay healthy and fit well from 40 and 50 and beyond.
- [Brad] Right.
- [Bob] So you wanna subscribe.
- [Brad] Yeah. Right now we got over 220 of 'em plus, so.
- [Bob] Is that really?
- [Brad] Yeah. Let's put a second on the computer.
- [Bob] All right. So you have hip arthritis,
and generally with hip arthritis, a lot of times
the pain pattern that I see with hip arthritis
is pain right here.
- [Brad] Sure.
- [Bob] And down. Pain here
usually isn't hip arthritis from the back.
- [Brad] Yeah.
- [Bob] Maybe from the back or something else.
Pain here could be arthritis.
- [Brad] Yeah.
- [Bob] But it could also be some other things too.
- [Brad] Yeah. We're gonna wanna get to that.
- [Bob] Yeah. Quite often pain ranges right here.
You feel the grinding it's worse when you, you know
stand on it, walk on it.
Anytime you weight bear.
Anytime you put some weight on that joint, it's worse.
And what you're gonna find generally after a while is
that the motion starts to decrease in the hip.
And because it hurts, you don't wanna move it.
- [Brad] Sure.
- [Bob] And what happens is it gets
the arthritis actually gets worse now,
when you don't move the joint.
- [Brad] Right. Less motion, less
the synovial fluid doesn't get moved around
less circulation of nutrients in the joint.
- [Bob] So what happens is a vicious cycle. Isn't it Brad?
- [Brad] Right.
- [Bob] Because eventually you don't wanna move it at all.
And then the arthritis really gets bad.
So what we're these two exercises are designed is to
try to keep motion in your hip. And they're very easy to do.
- [Brad] Right.
- [Bob] I just thought of a third one. I think
there's three we should do.
- [Brad] Okay. Let's let's put one in.
- [Bob] Okay. Let's start off with the first one.
- [Brad] They're waiting, Bob. They wanna see the first one.
- [Bob] All right. Move away.
All right, the first one, very simple to do it.
You're gonna wake up in the morning.
You're going, oh, my hip is sore and I'm just tall.
With the hip rotations.
- [Brad] Probably. Yeah.
- [Bob] This is a good one just to warm things up.
And you're actually warming up your back too,
but you're just gonna put your legs up,
feet on the floor, or, I mean, feet on the bed,
and just start rotating your hip back and forth like this.
Just gently.
- [Brad] Very simple exercise.
- [Bob] Anybody can do this one.
We do this for people with back pain and hip pain.
And eventually you can actually stretch it out a little bit.
- [Brad] Sure.
- [Bob] Stretch it out a little bit.
I'm not gonna take it any further, alright.
- [Brad] How many repetitions Bob?
- [Bob] You can do this for quite a few minutes.
I, I would say for a couple minutes.
- [Brad] How about a minimum? If you're in a hurry,
10, probably 10 repetitions.
- [Bob] Yeah. 10 repetitions. Sure.
Now let's say the hip, this is the hip that's
giving me trouble, although you can do it on both sides.
Now, you're gonna wanna try to stretch the hip.
I'm gonna bring this leg down, and I'm gonna bring it up.
I'm just gonna gently start pulling on it like this.
Again. I don't want you to increase the pain.
I don't want you to go into the pain too far.
You can bump up against the pain and let go.
You can get, you can hold it for a little bit
and stretch it that way. Or you can rock it back and forth.
- [Brad] You're gonna listen to your body though, right?
- [Bob] Yep.
- [Bob] And then what's your body saying to you, Brad?
It's telling you to give up, isn't it?
- [Brad] Yeah. It's like, all right.
- [Bob] So we got, we had this one, we got this one.
Now that next one is a lot, a little more advanced,
a little more difficult.
Well, actually do it two ways.
One, we're gonna stretch the hip the other direction now.
So, when you're laying on the bed, you gotta really
make sure you're not gonna fall off the bed with this one.
I don't want anybody making any comments that
they fell off the bed because of what they, I just did.
So you're gonna bring the hip actually off the bed
and let it stretch down a little bit like this.
And if you want to even stretch it more
you actually bring this leg up and hold it.
And that stabilizes the pelvis.
And now you see how my leg pulled up on that Brad.
- [Brad] Right. So his knee's coming up and his hip actually
you're in about a neutral position right now.
- [Bob] Yeah. I'm a little bit tight on this one.
- [Brad] Yeah, you are.
Now this is something obviously for severe arthritis.
This is probably gonna be too aggressive.
- [Bob] Right.
- [Brad] It's gonna be someone that's still,
- [Bob] Stage one, stage two.
I'm not sure what the stages actually are,
but I did read that the earlier stages one or two,
is where you want to do these type of exercises.
Same with the, the shoulder, which we just talked about.
But, but these are not ones you're gonna want to
do when it's really fired up.
And, and although you could probably do the rotations,
you could maybe try.
- [Brad] Sure.
- [Bob] Another way to do the hip into extension.
This is probably for someone a little bit younger,
and that really, really wants to stretch their hip out
would be the, the kneeling one.
Can I give you some, you can try this one Brad.
- [Brad] Sure.
- [Bob] I'll give you a towel to kneel on.
- [Brad] So, younger as far as our videos
we're talking to people in their forties and fifties.
- [Bob] Yeah. It's all relative.
- [Brad] But actually, this exercise is good for
athletes that yeah are runners, you know.
- [Bob] Yep.
- [Brad] To get that hip flexor stretched out.
- [Bob] I do this one every morning.
- [Brad] Do you?
- [Bob] Yes, I do.
- [Brad] I probably should.
- [Bob] I, I get out a pillow.
- [Brad] So this really helps if you go
especially on the hard floor, this is uncomfortable.
- [Bob] Yeah.
- [Brad] You have to have some cushion right here
on your knee and you're gonna have good posture here.
- [Bob] So this is the hip you're stretching.
- [Brad] Right there. Now my hip is in
neutral position right now. It's straight up and down.
Now as I go forward with my hip right here,
I'm gonna move this direction. I'm going into extension.
And there is not a lot of extension in the hip.
I'm getting too close to my end range right there.
I feel it stretch where you put your hand in your pocket.
That's where you'll feel the stretch.
I feel that right now.
And I'm not gonna go like this.
- [Bob] Yeah. He's keeping, keeping good posture up here.
- [Brad] Out here like this, it helps the back
that way as well.
Yeah. This, I probably should do this more.
- [Bob] It's such a great stretch.
- [Brad] Yeah.
- [Bob] It's a great stretch.
- [Brad] Well, I, I'm probably gonna hold this
15 to 30 seconds. It does,
that hurts my knee a little bit. I need more cushion.
- [Bob] You do. That's not even nearly enough.
I use a big thick pillow to, to do it.
- [Brad] I'm gonna do the other leg too
cause it felt so good.
- [Bob] He wants to balance out.
- [Brad] There we go.
- [Bob] So you have three exercises, right?
- [Brad] My right hip is tighter than my, my left.
I'm gonna start doing this one before I run I think.
- [Bob] So glad I could help you, Brad.
- [Brad] Yeah. Wow.
- [Bob] So basically you have three exercises,
you know give em a try.
Maybe this one might be too aggressive for you.
If it works out, great, if it doesn't,
go off and sit in a rocker chair.
Well now we're getting mean aren't we.
- [Brad] All right. Well, have a good day.
(laughing)