♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet and on the floor.
- And in our opinion, of course.
- We're gonna show you how to do
some hip mobility exercises today, probably 10.
- Okay.
- And we're gonna show you some new ones
at the end of today's session.
- Yeah, I think these are brand new.
- I think so.
- In the world.
- Nobody in their right mind would come up with these.
- We'll find out.
- But, do you want to show what our giveaway is, Brad?
- Yes, the giveaway that we are going to give away
is our wall anchor,
which here's a model of a wall anchor here.
And we're going to show how you use it in just a second.
But, the only thing about the wall anchor,
you need to have a wall that has wooden studs behind it,
and they work wonderful.
There's a screw that shows how deep it goes in the wood,
and there it is.
- [Bob Schrupp] That shows the screw they missed, too.
- Well, no, I missed on purpose, Bob!
- Yeah right.
- So yeah, here we go, look at this.
We've got all kinds of levels,
you can even do them down here on the floor,
put it on here and do your curls.
- There you go.
- If you got the large loops, no problem.
- They're very, very handy.
- Yeah, they are.
- They come in, you know, if you're going to work with bands
you should get some wall anchors.
- You will be saying:
how did I ever do bands before?
There's so many, it opens up so many options.
- So go to Bob and Brad,
go to the giveaway section, and you can sign up for it.
This week, we're going to give away one to the USA.
- Yup.
- But also one internationally.
- Right.
- Because you people never get
to participate in these giveaways, so.
- And we care about everyone in the world.
- Right! That's right.
- And you get four, not just one of these,
but you get four anchors with a set.
So, very good.
- All right. Let's-
- Well, Bob, what do you say?
- Let's start off with the,
we're going to start off at the 90/90 position.
- Ooh!
- So both knees are at 90 degrees.
And when you're in this position, a right angle.
You look confused, Brad.
- Well, Bob, I wanted to have everyone notice
that my socks matched- - Oh, God.
- The pole, the stick.
- Lordy, Lordy.
All right. So when you're in this position,
you can actually try to rotate towards the back leg.
- Yeah.
- And that's where you're going to feel the stretch.
You feel it, Brad?
- Yeah, you know, this one
kind of bothers my back a little bit,
So I'm just going to kind of gently work it.
- Sure.
- And that's because of my spondi, and-
- That's always the case.
- There may be other people
that have similar. - Right.
- This shouldn't create pain in the back.
- Now, before we switch to the other side, Brad,
I want to actually do the pigeon pose.
- Oh, yeah!
- So, you can actually get up on to this leg
and bring this leg back
and then start working on external rotation
of the front hip.
- I'm not doing it, your foot's right in my face!
- Ugh! All right.
- I did a whole video on this once, Bob!
I did some pretty thorough research.
- All right, I'm going to go back to the 90/90.
Now I'm going to bring my legs forward like this.
And this is the bear sitting position,
I guess this is how bears sit.
(both scoff)
- Yeah, I don't know where- - I know.
- They come up with these names.
Oh, it's a nice one.
I'm getting some hamstrings here.
- Right, a little hamstrings.
And the hamstrings go across the hips.
- Yep.
- So we got to make sure that they're taken care of.
- If you get wider
than a doctor- - All right.
- A good general stretch.
- Now I'm going to go into the right 90/90 position.
- Oh, yeah, we want to make sure we get both directions.
- 90 degrees, 90 degrees.
- Oh, yeah.
- And I'm going to try rotating back.
Brad's not going to because that bothers his back.
- I can go a little bit.
But I'm not going to be aggressive.
- Right. And that's how we want all of you to be out there.
- Right, yeah.
- I mean, don't cause pain.
- Yeah, we want you to feel better.
- All right, then we go into the pigeon pose.
- Oh, the pigeon again.
- Yup.
- Oh, yeah.
- Now this one is not only stretching the front leg,
but it's also stretching the back leg into extension.
- Yep. Boy, if you go up like this,
you get a little different taste versus down.
Oh my goodness, Bob.
This is not one I do on a regular basis.
I think maybe I should consider it.
- Yep. I've been starting to do these.
Actually, now we're going to go into a quadruped position.
- Ooh!
- And I don't know if this is called the frog legs or,
but you're...yup.
And you're trying to keep your heels apart.
- It's out this way.
- Yup.
- And try to sit back.
- Oh! - Oh!
- We both got her there!
- This is a bad one.
- Yeah, this is fun. Woo!
If my wife could see me now!
- Wow. - Holy cow!
- This is a tough one.
- Oh my gosh. I hope my kids aren't watching.
- Someday I'd like to see my butt
on the ground with that one.
- Oh, nobody wants to see your butt anywhere.
- All right, next one.
These are some of the new ones now.
You're actually going to have a five foot pole,
like a dowel.
A Booyah Stik obviously works really well.
- Yup.
- So you're going to, actually going
to work on external rotation.
So, the pole goes on the outside of the ankle,
but the other part of it goes on the inside of the thigh.
It's just best to show it, right Brad?
- Yeah, so-
- And now I can really stretch this down into abduction.
- So the purpose of a pole is just
to give you a little leverage.
- Yup.
Oh!
- Oh!
(Brad laughs)
- Keep your butt down. Keep your shoulders down.
- This is a family show, Bob. - Yeah.
- People are going to talk.
- Right. All right, now you can flip around
and actually do the pole on the inside of the ankle,
the outside of the thigh.
And really, again, keep your shoulder down
and I'm going to really work
on internal rotation of the hip.
- Yeah. Now, look at it from this angle,
don't look at Bob.
Look at me, look at this.
That's all internal rotation of the hip joint and the femur.
You really, this is a good idea, Bob.
- Yeah, this one you can crank on.
- You should patent this.
- Yeah, I will. - Okay.
- Trademark at least.
- Yup, absolutely.
- So next one. We're actually going to work on hip flexion,
very simple.
Put it underneath the knee and really crank on it.
Now, you could grab onto the knee,
but some people can't reach them.
- Right, yeah.
I'm doing the old, get my elbows in there.
- Oh, that's a good idea!
- Yeah, it's kind of fun.
Wave at yourself.
- Oh!
- You can work that knee along with that a little bit.
- All right, why don't we finish up, Brad, with yours?
The cross-legged pull.
Do you know which one I'm talking about?
- No.
- This one.
- Oh yeah, yeah, yeah!
- I named it. The cross-legged pull.
- Yeah, okay.
- So-
- Well, you know, I'm trying to figure
if there's a stick way.
There we go!
- So, with this way-
- You can do it with or without.
- Brad, actually, can you show how you use your elbows
to push the legs out, too?
- Yup, so Bob crosses his feet.
You could do that. - Yup.
- Or put... - [Bob Schrupp] Feet together.
- Feet together, like that.
- [Bob Schrupp] Actually, do both ways.
- Yup, grab the ankles.
Pull your ankles towards you
and your elbows push the knee out.
And, boy, does that do a nice stretch.
I use a stretch out strap right here, the Stretch Strap,
that works actually a little bit better,
but you don't need one.
If you have one, go ahead.
- This is kind of backwards today,
but I'm going to mention some of the reasons
why you want to do this.
- [Brad Heineck] Oh yeah! Why, Bob?
- When you have more mobility in your hip,
you generally have less pain.
- Right.
- Especially with arthritis.
- Increased range of motion typically results in less pain.
- You won't do this after a hip replacement, though.
- No, yeah, that's a good point.
You know, Mark Cook?
- Yeah.
- That doctor?
- Yeah.
- He writes down, just getting down for people,
you know, fifty and over,
getting down, sitting on a hard floor
or carpeted floor is just good mobility in itself.
- Kelly Starrett says that too.
- Yeah! So there you go, we got experts.
- She says in Japan, they all get on the floor
and that's, you know, why they stay younger.
- Yeah, because, well...
Plus, you know- - Yeah.
- If they sit in this posture
it promotes good posture,
as well as get some mobility.
- That's a good hip exercise too, isn't it?
- Yeah, there you go.
Oh! - All right.
- There's so many things to learn yet, Bob!
- You know, the other thing is
if you have a good hip mobility,
it's a lot easier on your back.
- Oh, sure!
- Because you want the movement
to come from the hip, not the back.
We don't want you rounding out like this.
(Brad grunts disapprovingly)
- Keep the back straight. - Right!
- And you hinge at the hip.
- Yup.
- So.
- The hips are the center of gravity, Bob.
- They are! And the center of your motor power.
- Yeah. - Really.
- Actually, in Aikido they say
it's just one inch below the belly button.
- Yeah, I think they're right.
- Yeah. Well, there's no doubt about it.
- All right.
- Move from the center!
- Thanks for the info, Brad.
(both chuckle)
- All right.
- Take care!
(upbeat beats play)