♪ Bob and Brad, the two mostfamous physical therapists ♪ ♪ On the internet ♪ – Hi folks, I'm BobSchrupp, physical therapist.
– Brad Heineck, physical therapist.
– We are the most famous physical therapists on the internet.
– In our opinion, of course, Bob.
– How modest are we, Brad.
Today we're going to talk abouthow to fix tight hip flexors and quads, it's a newapproach using mobilization.
It's new to us, anyway, we'vedone some of it in the past, but we're adding a little distinction.
– Well if it's new to us, Bob, it's probably new to everyone.
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– 60 seconds of Bob andBrad, let's get started Brad.
A lot of you out there, you sit a lot.
You sit for your job oryou maybe sit and watch TV, and when that happens, what tends to happen is your hip flexors get tight.
– It's those muscles rightup in here in the hip, the front of the hip.
– Where the front pockets are.
I'm gonna show you a little ofwhat we call the pinch test, this is based upon the work, by the way of Dr Kelly Starrett and his book, Becoming a SuppleLeopard, I love that title.
And I love the book, it's actually not so much for the lay person, it'sreally more for maybe a coach or someone whose had some instruction in anatomy and physiology and kinesiology.
– That's enough, Bob.
– Yeah, okay, it's a good book though.
All right, let's get started, show you the pinch test.
Watch where you're pinching, you're gonna bend over, I'm gonna pinch right where the hip flexors are or the quads.
– So you're actually gettingquite a fold of skin.
– A fold of skin, and look what happens when I try to stand up, myback won't straighten up.
– You look like an old man.
– Yeah, that's what's gonna happen to you as your hip flexorsget tighter and tighter and you can't stride out, andyou can start getting injuries in this area, start gettinghip pain, yep.
(laughs) – And you're more at risk for fall, because your balance isinherently not as good.
– It throws everything off, it's starting to create muscle imbalances, so we're definitely goingto want to stretch this.
So he's got three rules ofmobilization, Dr Kelly Starrett.
One, you want to go acrossthe fibers to have results.
The fibers run this way, now we're talking about the rectus femoris, thesartorius, tensor fasciculata, ileo soleus, all of those muscles.
– You've been doing your homework.
– I did, I reviewed, so thosemuscle fibers run this way, don't they Brad? – Yes, vertical.
– Except for the sartorius, runs a little bit.
But anyway, we're going towant to go mobilize this way.
You can use different devices to do this, you can use a soft ball, you can use a tennis ball, you can use a lacrosse ball, you can use a foam roller.
And we also have a couple devices here, a new one that we think isreally cool and works quite well.
– Yeah, they get in there a little deeper, plus they have the benefit of- – Vibration.
– There you go.
– Yeah, so this is the fitindex, and it's got three levels.
This is like a miniaturefoam roller, really cool, I really like this thing, you can see it really jumps aroundhere, really does the work.
– [Brad] Yeah, don't leave it by itself.
– [Bob] Yeah, I'm gonna turn it off now.
And remember, you've beenreading Tom Brady's book right now, and that's what he recommends, using a vibrating foam roller.
But you can imagine, this thing can really get into the tissues.
– Especially in these hard to get areas.
– Yeah, but we're not sayingyou need to buy anything, just grab that tennisball and give that a try, that lacrosse ball, somethingyou have at home first to give it a try, see what you think.
I'm gonna get down, I'mgonna work on this hip flexor right here, I'm gonna lay on this, this could be representativeof a tennis ball, it's kind of dark here, isn't it? – [Brad] Well, yeah.
– So anyway, but I'm gonna rollacross the fibers this way.
So there's nothingmagical about this, Brad, you just lay down, get onthe floor, get onto it, and you can roll back and forth like this, and you can vary howmuch weight you put on it by leaning over onto theside, or leaning away from it if it's too much when you start.
And you're gonna workyour way all the way down into the rectus femoris, whichis part of the quadriceps.
Now, what he tells you isthat if this is a problem area for you, you may need to stay on there as much as 10 minutes, Brad.
– [Brad] And you may have tobuild up to that a little bit.
– Right, you're gonnahave to build up to that, you probably can't toleratethat the first time.
But if you have one side that'stight, one side that's not, work on the tight side, don't work on the- – [Brad] Stay down there, Bob, I just wanted to mention one thing I don't thinkthat was mentioned, you see how Bob has his shouldersup higher than his hips, so that's actuallyputting a little stretch on those hip flexors.
– Good point, becauseif I was down like this, it's not stretching the hipflexors while I'm doing it.
And you can start off down like this if that's what you prefer.
So again, his three rules wereone, go across the fibers, two, stay on the tissueuntil it makes a change, it can be up to 10 minutes.
And three, use a ball ordevice to help move it along, to work, you might even try a foam roller but you have to go across that way, so it's a little more awkward.
– Well we've had videos on that, and we always got comments.
– Did we? – Yeah.
– Bad ones? – We won't go there.
– All right, I'm gonnashow you one stretch down on here Brad, I'mgonna show you one stretch to do with the hip flexors too.
This is my favorite hip flexor stretch.
– [Brad] Oh yes.
– So I'm gonna stretch this side, and so what I do is I put that knee down and I bring this leg up, and now as you can see I'm bending forward, I'mkeeping good posture, and leaning forward.
Now you can actuallytake your hand and push even a little bit further here, to get a little more ofa mobilization there.
– Look at his back posture, up and down vertical.
– Yeah, and finally youcan also take your foot and move it out that way.
– Towards the camera.
– Yeah, towards the camera, if it was the other side, I'd move it away from thecamera, if it was this leg.
And you're internallyrotating the hip a little bit, you're just stretching thehip flexors a little bit more.
– Yep, that's one of those little secrets.
– Yep, I mean I'm one ofthese people that I do what I advise, so I dothis stretch every morning, and I also foam roller this area, because I am susceptible toproblems on my right hip, and it's gotten to the point at times where I wasn't able to run, and now it feels like I'ma young kid again, Brad.
– Really? – Yeah, how do I look? – Well, I was gonna saywe got to do something about your appearance yet.
Just kidding, just kidding.
– What a nice guy, so wowI'm almost falling over.
(both laugh) – It happens.
– All right, so give those a try, we want your comments below and quit laughing Mike.
So thanks everybody for watching.
– Take care.