- [Bob] Hi, I'm Bob Sharp, physical therapist
- [Bob] Hi, I'm Bob Sharp, physical therapist

- [Brad] Brad. I'm a physical therapist.
- [Brad] Brad. I'm a physical therapist.

- [Bob] And together we are the most famous
- [Bob] And together we are the most famous

physical therapists on the internet.
physical therapists on the internet.

- [Brad] In our opinion.
- [Brad] In our opinion.

- [Bob] Yes, of course.
- [Bob] Yes, of course.

Now what we're talking about today Brad,
Now what we're talking about today Brad,

is we're gonna talk about if you have some pain
is we're gonna talk about if you have some pain

in your hip, maybe some hip arthritis,
in your hip, maybe some hip arthritis,

these are two exercises that you're gonna want to try.
these are two exercises that you're gonna want to try.

- [Brad] And I think this is probably some symptoms
- [Brad] And I think this is probably some symptoms

that if you're 40, 50 or older,
that if you're 40, 50 or older,

that you're probably more likely to have.
that you're probably more likely to have.

- [Bob] you may run into as you get older,
- [Bob] you may run into as you get older,

there's a good chance you're gonna get some arthritis.
there's a good chance you're gonna get some arthritis.

And if you do get, as you get older
And if you do get, as you get older

you wanna maintain your quality of life
you wanna maintain your quality of life

and we're gonna help you do that, Brad.
and we're gonna help you do that, Brad.

- [Brad] Right.
- [Brad] Right.

- [Bob] Because we have lots of videos
- [Bob] Because we have lots of videos

and that's basically the theme of our videos is
and that's basically the theme of our videos is

how to stay healthy and fit well from 40 and 50 and beyond.
how to stay healthy and fit well from 40 and 50 and beyond.

- [Brad] Right.
- [Brad] Right.

- [Bob] So you wanna subscribe.
- [Bob] So you wanna subscribe.

- [Brad] Yeah. Right now we got over 220 of 'em plus, so.
- [Brad] Yeah. Right now we got over 220 of 'em plus, so.

- [Bob] Is that really?
- [Bob] Is that really?

- [Brad] Yeah. Let's put a second on the computer.
- [Brad] Yeah. Let's put a second on the computer.

- [Bob] All right. So you have hip arthritis,
- [Bob] All right. So you have hip arthritis,

and generally with hip arthritis, a lot of times
and generally with hip arthritis, a lot of times

the pain pattern that I see with hip arthritis
the pain pattern that I see with hip arthritis

is pain right here.
is pain right here.

- [Brad] Sure.
- [Brad] Sure.

- [Bob] And down. Pain here
- [Bob] And down. Pain here

usually isn't hip arthritis from the back.
usually isn't hip arthritis from the back.

- [Brad] Yeah.
- [Brad] Yeah.

- [Bob] Maybe from the back or something else.
- [Bob] Maybe from the back or something else.

Pain here could be arthritis.
Pain here could be arthritis.

- [Brad] Yeah.
- [Brad] Yeah.

- [Bob] But it could also be some other things too.
- [Bob] But it could also be some other things too.

- [Brad] Yeah. We're gonna wanna get to that.
- [Brad] Yeah. We're gonna wanna get to that.

- [Bob] Yeah. Quite often pain ranges right here.
- [Bob] Yeah. Quite often pain ranges right here.

You feel the grinding it's worse when you, you know
You feel the grinding it's worse when you, you know

stand on it, walk on it.
stand on it, walk on it.

Anytime you weight bear.
Anytime you weight bear.

Anytime you put some weight on that joint, it's worse.
Anytime you put some weight on that joint, it's worse.

And what you're gonna find generally after a while is
And what you're gonna find generally after a while is

that the motion starts to decrease in the hip.
that the motion starts to decrease in the hip.

And because it hurts, you don't wanna move it.
And because it hurts, you don't wanna move it.

- [Brad] Sure.
- [Brad] Sure.

- [Bob] And what happens is it gets
- [Bob] And what happens is it gets

the arthritis actually gets worse now,
the arthritis actually gets worse now,

when you don't move the joint.
when you don't move the joint.

- [Brad] Right. Less motion, less
- [Brad] Right. Less motion, less

the synovial fluid doesn't get moved around
the synovial fluid doesn't get moved around

less circulation of nutrients in the joint.
less circulation of nutrients in the joint.

- [Bob] So what happens is a vicious cycle. Isn't it Brad?
- [Bob] So what happens is a vicious cycle. Isn't it Brad?

- [Brad] Right.
- [Brad] Right.

- [Bob] Because eventually you don't wanna move it at all.
- [Bob] Because eventually you don't wanna move it at all.

And then the arthritis really gets bad.
And then the arthritis really gets bad.

So what we're these two exercises are designed is to
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.
try to keep motion in your hip. And they're very easy to do.

- [Brad] Right.
- [Brad] Right.

- [Bob] I just thought of a third one. I think
- [Bob] I just thought of a third one. I think

there's three we should do.
there's three we should do.

- [Brad] Okay. Let's let's put one in.
- [Brad] Okay. Let's let's put one in.

- [Bob] Okay. Let's start off with the first one.
- [Bob] Okay. Let's start off with the first one.

- [Brad] They're waiting, Bob. They wanna see the first one.
- [Brad] They're waiting, Bob. They wanna see the first one.

- [Bob] All right. Move away.
- [Bob] All right. Move away.

All right, the first one, very simple to do it.
All right, the first one, very simple to do it.

You're gonna wake up in the morning.
You're gonna wake up in the morning.

You're going, oh, my hip is sore and I'm just tall.
You're going, oh, my hip is sore and I'm just tall.

With the hip rotations.
With the hip rotations.

- [Brad] Probably. Yeah.
- [Brad] Probably. Yeah.

- [Bob] This is a good one just to warm things up.
- [Bob] This is a good one just to warm things up.

And you're actually warming up your back too,
And you're actually warming up your back too,

but you're just gonna put your legs up,
but you're just gonna put your legs up,

feet on the floor, or, I mean, feet on the bed,
feet on the floor, or, I mean, feet on the bed,

and just start rotating your hip back and forth like this.
and just start rotating your hip back and forth like this.

Just gently.
Just gently.

- [Brad] Very simple exercise.
- [Brad] Very simple exercise.

- [Bob] Anybody can do this one.
- [Bob] Anybody can do this one.

We do this for people with back pain and hip pain.
We do this for people with back pain and hip pain.

And eventually you can actually stretch it out a little bit.
And eventually you can actually stretch it out a little bit.

- [Brad] Sure.
- [Brad] Sure.

- [Bob] Stretch it out a little bit.
- [Bob] Stretch it out a little bit.

I'm not gonna take it any further, alright.
I'm not gonna take it any further, alright.

- [Brad] How many repetitions Bob?
- [Brad] How many repetitions Bob?

- [Bob] You can do this for quite a few minutes.
- [Bob] You can do this for quite a few minutes.

I, I would say for a couple minutes.
I, I would say for a couple minutes.

- [Brad] How about a minimum? If you're in a hurry,
- [Brad] How about a minimum? If you're in a hurry,

10, probably 10 repetitions.
10, probably 10 repetitions.

- [Bob] Yeah. 10 repetitions. Sure.
- [Bob] Yeah. 10 repetitions. Sure.

Now let's say the hip, this is the hip that's
Now let's say the hip, this is the hip that's

giving me trouble, although you can do it on both sides.
giving me trouble, although you can do it on both sides.

Now, you're gonna wanna try to stretch the hip.
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 gonna bring this leg down, and I'm gonna bring it up.

I'm just gonna gently start pulling on it like this.
I'm just gonna gently start pulling on it like this.

Again. I don't want you to increase the pain.
Again. I don't want you to increase the pain.

I don't want you to go into the pain too far.
I don't want you to go into the pain too far.

You can bump up against the pain and let go.
You can bump up against the pain and let go.

You can get, you can hold it for a little bit
You can get, you can hold it for a little bit

and stretch it that way. Or you can rock it back and forth.
and stretch it that way. Or you can rock it back and forth.

- [Brad] You're gonna listen to your body though, right?
- [Brad] You're gonna listen to your body though, right?

- [Bob] Yep.
- [Bob] Yep.

- [Bob] And then what's your body saying to you, Brad?
- [Bob] And then what's your body saying to you, Brad?

It's telling you to give up, isn't it?
It's telling you to give up, isn't it?

- [Brad] Yeah. It's like, all right.
- [Brad] Yeah. It's like, all right.

- [Bob] So we got, we had this one, we got this one.
- [Bob] So we got, we had this one, we got this one.

Now that next one is a lot, a little more advanced,
Now that next one is a lot, a little more advanced,

a little more difficult.
a little more difficult.

Well, actually do it two ways.
Well, actually do it two ways.

One, we're gonna stretch the hip the other direction now.
One, we're gonna stretch the hip the other direction now.

So, when you're laying on the bed, you gotta really
So, when you're laying on the bed, you gotta really

make sure you're not gonna fall off the bed with this one.
make sure you're not gonna fall off the bed with this one.

I don't want anybody making any comments that
I don't want anybody making any comments that

they fell off the bed because of what they, I just did.
they fell off the bed because of what they, I just did.

So you're gonna bring the hip actually off the bed
So you're gonna bring the hip actually off the bed

and let it stretch down a little bit like this.
and let it stretch down a little bit like this.

And if you want to even stretch it more
And if you want to even stretch it more

you actually bring this leg up and hold it.
you actually bring this leg up and hold it.

And that stabilizes the pelvis.
And that stabilizes the pelvis.

And now you see how my leg pulled up on that Brad.
And now you see how my leg pulled up on that Brad.

- [Brad] Right. So his knee's coming up and his hip actually
- [Brad] Right. So his knee's coming up and his hip actually

you're in about a neutral position right now.
you're in about a neutral position right now.

- [Bob] Yeah. I'm a little bit tight on this one.
- [Bob] Yeah. I'm a little bit tight on this one.

- [Brad] Yeah, you are.
- [Brad] Yeah, you are.

Now this is something obviously for severe arthritis.
Now this is something obviously for severe arthritis.

This is probably gonna be too aggressive.
This is probably gonna be too aggressive.

- [Bob] Right.
- [Bob] Right.

- [Brad] It's gonna be someone that's still,
- [Brad] It's gonna be someone that's still,

- [Bob] Stage one, stage two.
- [Bob] Stage one, stage two.

I'm not sure what the stages actually are,
I'm not sure what the stages actually are,

but I did read that the earlier stages one or two,
but I did read that the earlier stages one or two,

is where you want to do these type of exercises.
is where you want to do these type of exercises.

Same with the, the shoulder, which we just talked about.
Same with the, the shoulder, which we just talked about.

But, but these are not ones you're gonna want to
But, but these are not ones you're gonna want to

do when it's really fired up.
do when it's really fired up.

And, and although you could probably do the rotations,
And, and although you could probably do the rotations,

you could maybe try.
you could maybe try.

- [Brad] Sure.
- [Brad] Sure.

- [Bob] Another way to do the hip into extension.
- [Bob] Another way to do the hip into extension.

This is probably for someone a little bit younger,
This is probably for someone a little bit younger,

and that really, really wants to stretch their hip out
and that really, really wants to stretch their hip out

would be the, the kneeling one.
would be the, the kneeling one.

Can I give you some, you can try this one Brad.
Can I give you some, you can try this one Brad.

- [Brad] Sure.
- [Brad] Sure.

- [Bob] I'll give you a towel to kneel on.
- [Bob] I'll give you a towel to kneel on.

- [Brad] So, younger as far as our videos
- [Brad] So, younger as far as our videos

we're talking to people in their forties and fifties.
we're talking to people in their forties and fifties.

- [Bob] Yeah. It's all relative.
- [Bob] Yeah. It's all relative.

- [Brad] But actually, this exercise is good for
- [Brad] But actually, this exercise is good for

athletes that yeah are runners, you know.
athletes that yeah are runners, you know.

- [Bob] Yep.
- [Bob] Yep.

- [Brad] To get that hip flexor stretched out.
- [Brad] To get that hip flexor stretched out.

- [Bob] I do this one every morning.
- [Bob] I do this one every morning.

- [Brad] Do you?
- [Brad] Do you?

- [Bob] Yes, I do.
- [Bob] Yes, I do.

- [Brad] I probably should.
- [Brad] I probably should.

- [Bob] I, I get out a pillow.
- [Bob] I, I get out a pillow.

- [Brad] So this really helps if you go
- [Brad] So this really helps if you go

especially on the hard floor, this is uncomfortable.
especially on the hard floor, this is uncomfortable.

- [Bob] Yeah.
- [Bob] Yeah.

- [Brad] You have to have some cushion right here
- [Brad] You have to have some cushion right here

on your knee and you're gonna have good posture here.
on your knee and you're gonna have good posture here.

- [Bob] So this is the hip you're stretching.
- [Bob] So this is the hip you're stretching.

- [Brad] Right there. Now my hip is in
- [Brad] Right there. Now my hip is in

neutral position right now. It's straight up and down.
neutral position right now. It's straight up and down.

Now as I go forward with my hip right here,
Now as I go forward with my hip right here,

I'm gonna move this direction. I'm going into extension.
I'm gonna move this direction. I'm going into extension.

And there is not a lot of extension in the hip.
And there is not a lot of extension in the hip.

I'm getting too close to my end range right there.
I'm getting too close to my end range right there.

I feel it stretch where you put your hand in your pocket.
I feel it stretch where you put your hand in your pocket.

That's where you'll feel the stretch.
That's where you'll feel the stretch.

I feel that right now.
I feel that right now.

And I'm not gonna go like this.
And I'm not gonna go like this.

- [Bob] Yeah. He's keeping, keeping good posture up here.
- [Bob] Yeah. He's keeping, keeping good posture up here.

- [Brad] Out here like this, it helps the back
- [Brad] Out here like this, it helps the back

that way as well.
that way as well.

Yeah. This, I probably should do this more.
Yeah. This, I probably should do this more.

- [Bob] It's such a great stretch.
- [Bob] It's such a great stretch.

- [Brad] Yeah.
- [Brad] Yeah.

- [Bob] It's a great stretch.
- [Bob] It's a great stretch.

- [Brad] Well, I, I'm probably gonna hold this
- [Brad] Well, I, I'm probably gonna hold this

15 to 30 seconds. It does,
15 to 30 seconds. It does,

that hurts my knee a little bit. I need more cushion.
that hurts my knee a little bit. I need more cushion.

- [Bob] You do. That's not even nearly enough.
- [Bob] You do. That's not even nearly enough.

I use a big thick pillow to, to do it.
I use a big thick pillow to, to do it.

- [Brad] I'm gonna do the other leg too
- [Brad] I'm gonna do the other leg too

cause it felt so good.
cause it felt so good.

- [Bob] He wants to balance out.
- [Bob] He wants to balance out.

- [Brad] There we go.
- [Brad] There we go.

- [Bob] So you have three exercises, right?
- [Bob] So you have three exercises, right?

- [Brad] My right hip is tighter than my, my left.
- [Brad] My right hip is tighter than my, my left.

I'm gonna start doing this one before I run I think.
I'm gonna start doing this one before I run I think.

- [Bob] So glad I could help you, Brad.
- [Bob] So glad I could help you, Brad.

- [Brad] Yeah. Wow.
- [Brad] Yeah. Wow.

- [Bob] So basically you have three exercises,
- [Bob] So basically you have three exercises,

you know give em a try.
you know give em a try.

Maybe this one might be too aggressive for you.
Maybe this one might be too aggressive for you.

If it works out, great, if it doesn't,
If it works out, great, if it doesn't,

go off and sit in a rocker chair.
go off and sit in a rocker chair.

Well now we're getting mean aren't we.
Well now we're getting mean aren't we.

- [Brad] All right. Well, have a good day.
- [Brad] All right. Well, have a good day.

(laughing)
(laughing)