♪ Bob and Brad ♪ ♪ The two most famousphysical therapists ♪ ♪ On the internet ♪ – Hi folks, I'm BobSchrupp, physical therapist.
– Brad Heineck, physical therapist.
– And we are the mostfamous physical therapists on the internet.
– In our opinion, of course.
– Make sure your shirt'sbuttoned up, Brad.
– Oh my gosh, sorry Bob.
– My god.
– I'll take care of thatwhen they're not looking.
– We're not gonna do this, first we're gonna do thetitle first at least.
– Oh yeah, that's right.
– The title of today's program is “How to Self-Mobilize Your Pelvis”.
And by the way if youhaven't seen already, we're in our bunker down in my basement because we are on shutdown in Minnesota.
– So we're taking careof business where we can.
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All right, so when we'retalking about the pelvis here.
When anybody is talkingabout their pelvis, they're basically talkingabout three joints.
I am gonna go up here Brad.
– Yeah go on up there, Bob.
– So, with the pelvis, and as you can see we don'thave a camera person here, You're gonna have eitheryour gonna be talking about the SI joints, we got the sacroiliac, so we got the ilium, and the sacrum.
There's a joint right here.
How's that look Brad?- There.
– Right there, yup.
Now there's another one corresponding right on the other side.
So we might be mobilizing those, but in the front of thepelvis is the pubic symphysis, we're also gonna to pay alittle bit of attention to that, but generally what we're talking about when we're trying to mobilize, is we're thinking that one of your ilium, one of these bones here got rotated either this way, or this way, forward or back.
Depending on who you talk to, some people think it's verycommon to be rotated forward.
Others say, they think it'svery common to be rotated back.
– There's a controversy in that, but one way or another, these joints do not move a great deal.
– It's just a very slight amount, it's not like yourelbow joint or shoulder.
– Yeah, there's heavy ligaments over them.
– Yeah, it's very minor movement.
– Right, things that may cause this, and by the way, the reason why I think it may often be rotated back, Brad.
– As you think about when you sit and you sit slumped.
What's that doing to your pelvis? – Putting some pressure in that direction.
– It's rotating it back.
– That's why I think, Imight tend to agree more with the person thatthinks it's rotated back.
– But, one way or another, when you go through the exercises, you're gonna to go to theones that make it feel better.
– That's the key, finding which exercisesmake it feel better.
Now the things that can cause this thing to rotate unevenly, is if you have one leglonger than the other.
– Can you see how that wouldcause this to be off kilter.
Also if you sit, tend to sit uneven.
If you're one of those people that fold their leg underneaththem, or they sit like this.
I tend to sit kind of weird when I an eating breakfast, Brad.
I always have to remindmyself to level out, I kinda lean one way, Ilean on the paper, yeah.
– They don't, they don't care Bob.
– Oh they don't care apparently.
Alright one sign, I wantedto show you one sign, that it might be your SI joint if it's, you're having pelvic pain, it's called Fortin sign.
With Fortin sign, Brad maybe you, you're not that tall.
What you're gonna do have the person point to where the pain is.
– Bob it hurts right there, – Yeah clearly, okay, and then he comes back, and then if he pointsto that same spot again, right on the same spot, it could be SI, especially if it's in thisarea here where the SI is.
So, that's just one way to tell, I mean obviously, you and I have somebodyevaluate you to figure it out.
All right, let's go to the exercise Brad.
The first one and Brad isgonna actually do these.
He's going to lay flat on his back.
– I think I'm gonna gowithout the pillow, Bob.
– Okay, that's fine, yup.
Lay on your back, and what we're gonna tryto do is we're gonna try to rotate this pelvisforward a little bit, and we're gonna to do it by using muscles.
So what he's gonna do isgoing to bring this one, now don't fall off the mat, Brad, I don't want anyone at home either, Make sure that if you'reon the edge of the bed, be really careful.
Now you can see the hipflexors are pulling that, rotating that ilium forward a little bit.
Now he's gonna lock it in place, the pelvis in place byholding onto this one.
– Don't touch me, Bob.
– Oh yeah.
– You're not suppose to touch me.
– That's right, right.
So now in this position he's locked in and he can just do somegentle oscillations, yep.
– I can tell you right now, Bob, I do believe I have some SI issues and pelvis issues, this feels really good.
And I do, do this as part of my, not exactly this stretch, but the same, same stretchin a different position.
– Yeah, so you're gonna want to do this maybe 10 times or so, is your pain gettingbetter, is it getting worse, is it better after the fact too? – Right.
– So, now if that side doesn't work, then you're gonna maybe do the other side.
So, do you wanna flip, ordo you wanna just show– – I'll flip so it's easier.
– You're not, if you do this in your bed, you have to have a firm bed.
If you got a really softbed, especially on the edges, it's not gonna work very well.
– [Bob] Yeah, you're gonnato rotate off the bed.
So, same thing here, thenjust do gentle oscillations.
– Now this side feels okay, but the other side felt good.
This side, really Iwould not do this side, I would just do the other side.
– Now whenever you do amobilization like this, I want you to finish by what we call resettingthe pubic symphysis.
You might have readjustedthe pelvis a little bit, but I want that to go back into place.
So Brad's just gonna show you a way where you lay, oh, you'regonna show it that way.
– Well then they can see it better.
I wouldn't aspect you to, Icould have stayed where I was, but you take your knees andyou squeeze 'em together.
Put your hands between there, and then squish your hands.
– For five seconds.
– Yup, and relax.
– And do it for three times.
– That was one.
– And it won't be uncommon for you to actually feel alittle click in your pelvis, especially the first time when you do it.
– When you do that as atherapist to a patient, and you say squeeze and clicks there, oh! Then they think your god.
– All right Brad, why don't you lay flat on your back again.
We're gonna show you another way to do, to mobilize the pelvis.
So, again you would try one side, and if it feels good on that side, just stick doing that one side.
Another way to do this, is Brad is gonna bringhis legs up to 90, yup, and you're gonna push down, push up with that one, and grab underneath the hamstring, and he's pushing down with that one, so this one getting pushed that way and that one getting pushed that way.
And he is providingresistance with his hands.
Yup, and he's gonna doit for five seconds, and he does it times three.
Three sets in a row.
– Two, I don't know if weneed to go through all three, but that's all right.
– Yeah, and now if that one feels better, then you're gonna finish by doing, resting the pubic symphysis again, yup.
If that one doesn't feel better, then try the other way around.
So this time, yup, now lookwhere he's got his hand, on top of the thigh on the left side, and his hand underneath thethigh on the right side.
– So that way and that way? – Yep.
– So basically, stay symmetricin opposite directions.
– Yup, now if you want to, you can use a broomstick or a Booyah Stik, and do it this way instead.
Yup, and you see now, you can see this one's pushing down, and this one's pushing up.
It's a lot easier to do itthis way, isn't it Brad? – It is, you know if Ididn't hold on to the stick, it would go like that?- Right.
– But I am gonna maintain it, yeah it is, it's easier.
It takes less coordination, I assume (laughs).
– And again you can try it on both sides.
– Oh yes.
– And again when you finish, you do three sets offive for five seconds, and you finish by doing, yep, again, I said that.
So, that's it.
These are the things thatyou're gonna wanna try and let us know in the comments below, whether or not they helped you.
– And again, if you find that one of these clearly makes it feel better, you're gonna do it throughout the day every one to two hours.
– Sure, yup exactly.
All right , thanks everybody for watching.
– Good luck.
Booyah! (upbeat music).