♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists on the internet.
♪ (Brad grunting) – (claps) Hi folks, I'm BobSchrupp, physical therapist.
– Brad Heineck, physical therapist.
– We are the most famousphysical therapists on the internet.
– In our own opinion, of course, Bob.
– Today we going to showyou to fix tight hamstrings.
This is a new approach.
It's really using mobilizations.
Maybe its not a new approachbut it's fairly new to me, and it's based upon thework of Dr.
I'll talk about that in just a second.
By the way, if you're new to our channel, please take a second to subscribe to us.
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We're always giving something away.
Brad's gonna show you whatthat is in just a minute.
– Oh, yes.
– The giveaway will also be on Facebook.
It'll be pinned to the top of the page.
If you want a short version of us, just go to Instagram, Twitter, or Tik Tok.
Brad, do you want to showwhat we're giving away? – Absolutely, Bob.
We've got this wonderful balance board, or I call it a wobble board.
It's made for strengthening your ankles, for working on balance.
It's a wonderful tool andit's extremely well-built.
It's one of my favorite, it is my favorite one, I've ever worked with.
– Yeah, they did a good jobwith it, no doubt about it.
Okay, let's get started.
Why, I didn't leave my book out.
I'm going to go grab my book.
– So a lot of what I'mgoing to talk about today is based on the workof Dr.
Kelly Starrett, and he wrote this book.
He's a physical therapist.
He wrote this book, “Becoming a Supple Leopard”.
What a title, huh Brad? – Yeah, I really getsme thinking.
(laughs) – Yeah, well, anyway, this book, I wouldn't say is necessarilyfor the layperson.
If you have some backgroundanatomy, and physiology.
– Kinesiology, maybe some education, it'll be okay for you.
Maybe if you're a little bit like Mike, you work out, our cameraman.
And I mean, if you have a fair amount of knowledge of muscles andstuff, it'll be good for ya.
– But it's becoming oneof favorite books, Brad.
It's just he really puts– – I know, you get veryexcited about it.
(laughs) – Yeah, get really, socheck it out if you want.
We'll have to put the linkin below on that, too.
But he was talking about onmobilizing the hamstrings and one way he wastalking about doing it is that he likes to do itfrom an elevated surface, because that way you can putweight on the hamstring easily, as opposed to if you're on the floor.
Now, let's talk about first, Brad, I want to show why you wantto stretch the hamstrings for one reason.
It's all about function.
Am I too close? Okay.
(laughs)(Brad laughing) It's all about function.
Like what you're goingto do throughout the day.
Now if I bend over like this, now this is demonstratinga hamstring here.
– Right here.
– And if my hamstring istight what's going to happen, it's not gonna allow mypelvis to go like this and keep my back straight.
See right now my back is straightthe entire time, isn't it? – You got a little bit of a curve, but it's pretty darn good.
– Okay, how's that? – [Brad] There you go.
– Okay, if my hamstring is tight, and it's going to pull on my pelvis.
– [Brad] Oh.
– I'm going to do a posterior tilt and what's my back going to do then? – Oh, it's rounding out, you're losing your lordosis.
I believe we got whatthey call the butt wink.
– The butt wink, right.
– And putting a lot ofstress on those lumbar, on those discs in your lower lumbar.
– Exactly, and if you do this repeatedly, thousands of times overa period of a year, you're putting that little bit of stress on your back each time, and eventually you end upwith back pain and problems.
– [Brad] I think theycall it cumulative trauma.
– That's a very good point, Brad.
– [Brad] Say no more.
– So, if we can get to the point where those hamstrings are stretched out, again, you can you can get way down and still maintain your back straight.
– [Bob] Right.
– So, it's really importantto try to stretch them, and mobilize the hamstrings.
– Yep, get 'em loose and supple.
– So what you're gonnaneed, is you can use a tennis ball, a softball.
We're going to show you some, you can take like a lacrosse ball.
This is a, I don't know, it came with one of the mobilization kits.
– It kind of looks like twolacrosse balls together.
– Yeah, it just helpsyou get two different locations of pressure.
– Yep, so I'm going towork on this hamstring.
Now, he recommends yougoing across the fibers.
– He does, so basically, you can put it underneaththe place like this and you can roll back and forth like this, but what's nice aboutthis when you're elevated, you can put weight on this area.
Could you see if I was on the floor how difficult it would beto put weight on this, Brad? – [Brad] And you'reactually gonna be elevated, so your foot does not touch the floor when you're sitting down.
– Absolutely, because you're also gonna add this component, Brad.
You're gonna actually dokind of almost flossing here.
– [Brad] Oh, sure.
– So I'm stretching thehamstring and I'm rotating it, so it's helping the muscle glide.
– [Brad] Yep.
– The entire time so youcan hit different spots, and he's recommending you'regoing to pick out the spots in your body that need the work.
– [Brad] Because you can feelit, feel the tight spots, when you're doing it? – [Bob] Yeah, or if you know, like if you have trouble bending over 'cause your hamstrings are tight.
– [Brad] Sure, I see what you're saying.
– [Bob] So, what you are going to do is, he tells you to spend liketwo minutes on that area, or until it starts to feel better.
– [Brad] Sure.
– [Bob] But you can reallyget into that area real fast.
– [Brad] So you're saying you could use, like a tennis ball lookslike it might work out.
– [Bob] Tennis Ball, a softball.
The other thing I'm going to mention here, this is the coolest little device.
This is like a miniature foam roller.
It's by FITINDEX.
It's a new one that they have.
It's the Peanut, Ibelieve, FITINDEX Peanut.
But it's got three levels ofvibration, one, two, three.
This works out great for this.
So, I can roll back and forth on this.
– [Brad] Now, I do it'llbring up the point, Bob is doing it on a cushioned bed, which is probably not what you want.
You're definitely not gonna on your bed.
You know, a firm surface is best.
– [Bob] Exactly, thisis the only thing we had in our bunker here (laughs) that worked.
It would be a lot betterto be like a higher chair.
He actually has like a box that he made that he does this elevated stuff on.
You know, he does a lot of stuff on it.
But this really works well.
You know, this you can use for almost any muscle of the body, and it does a great job.
Do you wanna show it onthe floor there, Brad? – Oh, I like it already.
You can actually get a visual of, whoa, look at it go.
– [Bob] Now to turn it off, you actually have to holdit for three seconds, Brad.
– One thousand one, one thousand two.
– [Bob] No, you gotta holdit down for three seconds.
– Ah, there we go, look at that.
– [Bob] All right, so, again, you gotta do it.
You're gonna, again, you can start with a tennis ball, ora tennis ball might be even too aggressive foryou to start off with.
I mean, if you haven't.
And go ahead and do some floss with it, and then I want you to go ahead and do a little bit ofstretch with the hamstring by doing some posture squats.
I want you to go– – [Brad] Keeping mysix foot distance, Bob.
– Yeah, so you're gonna go ahead, and I'm stretching the hamstring.
– Look at that nice straightback Bob is maintaining.
I'm gonna show you with that Booyah stick.
– So you can do some of theseto stretch the hamstring.
You could also stretch it this way, Brad.
You could put one forward and bend, and keep the back really straight, that way you're gettingweight through the hamstring, it's functional, but you'rekeeping the back straight and you're stretching thehamstring at the same time.
– What about doing this one? – You're not getting asmuch weight through it.
– [Brad] Oh, he wantsweight through the foot.
– You know, and here, I'mgetting weight through the foot.
Yeah, 'cause them it's functional again.
You're that much closer towhat you really do in life.
– [Brad] I understand.
– All right, any other comments, Brad? – [Brad] Well no, Bob, should I have some? (Bob laughing) You did a such a good job, I couldn't really addanything, so, once again.
– All right, remember, Brad and I can fix just about anything.
– Except for— A broken heart.
– Maybe this thing is gonna help.
Let me give it a whirl.
– Let me just step backhere, you're within my.
– I think this is a good heart massager.
– Oh, good Lord, it is not.
You don't wanna do that.
– Bob, you gotta give it a whirl.