♪ Bob and Brad, the two most famous ♪ ♪ Physical therapists on the internet ♪ - Hi folks I'm Bob Schrupp,
physical therapist. - Brad Heineck, physical therapist. - Together we are the most famous physical therapists on the internet. - In our opinion, of course, Bob. - Today we're going to show you how to unlock hip flexor tightness and pain in ninety seconds. In bed. And you know what, I am
really excited to see this 'cause I don't know what Brad's gonna do, this is new to me. And I do have trouble with my hip flexors, I've been foam rolling 'em,
I've been massaging 'em, so I'm really anxious to try this, Brad. - Yeah, this is a different approach, much easier, and it's been
going on for decades, literally, this whole technique- - All right, I will watch
it today and I will do it and I will come back and report. - Say no more, Bob. - By the way, if you're
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is what normal heat does, it's upside down- - Normal heat. - It actually goes this far. - Yeah. - Radiant heat, right? - I think it's convection- - Convection heat? - Your typical hot pack, you buy it for- - Right. - $20 at the pharmacy... - So this penetrates much
deeper, makes a big difference, Brad and I are big fans. This is actually mine, I have it attached to a cushion, I put it in
my chair and it gives me a little support and it gives me- - Well it was nice of you
to bring that down, Bob. - Yeah. Go to Bob and Brad on
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version of our program. - Wow, that was good, Bob. - Thanks. - Okay, let's top about the hip flexor. (metal clatters) So the hip flexor flexes the hip. And it's actually, I
always tell my patients, if you look where your pocket is, where you put your hand in, that's where the muscle is. We're gonna show you actually
a little more detail with Sam, Sam I am, where the, you
know, where this muscle is. Now we call it a deep muscle
because it literally is deep. If you look at your stomach right here, to get to it, you actually have to palpate and push through your abdominal muscles and then some viscerals,
some of your internal organs kinda can get in the way a little bit. Your appendix is close to that. So it's really a hard muscle to massage. - [Bob] Sure. - So if you've got a tight muscle and you want to massage it, some therapists do it, I
personally have never done it. - [Bob] I don't either. - [Brad] It's really
difficult but, you know, some people are good at it. As far as the layperson doing
it, I do not recommend it, even trying it. It's just too deep. But this technique, you don't need to. That's the beautiful thing of it. So here we have, the pink is the...uh... Help me out, Bob, I've got- - [Bob] The iliopsoas? - [Brad] Yeah but there's
the ilium, that's this one. - [Bob] Yeah. Iliacus. - [Brad] And then the
psoas is the red muscle. - [Bob] Sure. - [Brad] And the red muscle,
the psoas, actually connects to the lumbar spine. And that's why back pain can be associated with a tight psoas. - [Bob] Yeah it's going to
some of the lateral attachments up the back- - [Brad] Yeah. - [Bob] So it can pull on the back. - [Brad] Exactly. And then this is on the pelvis,
on the ilium or the pelvis- - [Bob] Sure. - [Brad] Like a layperson. That connects up to the femur the inside of the femur and the location and the anatomy and the biomechanics of this is really critical to
make this technique work. - Okay you can see by
the location of origin of insertion here that you can see, you can pull up the hip here- - Exactly. - And it can flex. - Exactly. All right, Sam, you're done. - Thank you. (Brad chuckles) - All right so let's get
on to the technique itself. So you can do this on a carpeted floor, you could do it in bed, really it doesn't matter. - Want some pillows, Brad? - Yeah, probably just one I think. There ya go. Thank you. All right, boy, it matches. Okay, so what you're
going to want to do is, say my right hip is the
painful, the tight hip. I'm gonna sit, or lay down in what I call a hook line position
with your knees up. - [Bob] Gonna lie down. - Gonna lie down. I want you to take note
on how your hip felt prior to the, the technique and then afterwards, we're gonna compare it again. So let's say it's tight,
it's a little painful. Let's say it's about a five over ten. Ten being the worst pain
you've ever experienced, zero no pain. So right in between there. And it's feeling tight. What you're gonna do is, first of all, you need to relax and, now, what they say to do as far
as if you're a therapist, we're gonna palpate it
and find that sore spot, the knot in that muscle, again we're gonna skip that. You're gonna slowly bring up your hip, knee going to your chest, and then as you do this, you're gonna find the
position of most comfort. So typically, it's going to be as close as you can get the knee to the chest. It may be in towards the
shoulder across you chest. It may be over to the side. Everyone is going to be a
little bit different on this. - [Bob] So Brad when you say this, now, if it feels better out here, that's not what you're talking about, you're talking about the
position of most comfort once it's pulled toward you. - Right. Right. - Okay, so- - The whole goal of
this positional comfort is to shorten the muscle- - Sure. - 'Cause we're going to
actually release the tension- - Gotcha. - Allowing blood flow into the muscle which allows pain relief and healing. - So yeah, right now the muscle
is definitely shortening up. - Short. Exactly. But sometimes there may be some, it feels a little bit better and again, you do what feels best. Now, one thing that will,
most people will find is a little more comfortable
is if you rotate the femur. In other words, my foot, you'll see is going to
go towards that way. - [Bob] Interesting. - Yup. So, 'cause you know the- - [Bob] Right. - The flexors are- - [Bob] External rotators. - Right, right, exactly, so
we're gonna shorten it up. Now that may or may not work for you. If it does, you know, definitely try if it
feels better that way. And for me, I do this a little bit, but not too far over
here, right about in here. - [Bob] I said that wrong, Brad, didn't I? It's an internal rotator. Right? - No, it's an external rotator. - [Bob] I have to think too on that. - That's, you know, that's therapist talk. - [Bob] Sorry. - You don't need to know that. - [Bob] You can ignore that. - Right, right. - [Bob] Listen to him turn it in. - And then you've got your pillow, you're gonna take a breath,
and you're not gonna start the ninety second treatment until you find that most comfortable
position and you can relax. I'm just gonna hang out here and- - [Bob] So basically you're
shortening up the muscle- - Right. - [Bob] To the shortest position- - Yup. - [Bob] That's comfortable and that, that's the way it's gonna relax it because the stress is all taken off. - Right, right. And that's the whole theory between the Strain-Counter-Strain treatment
or positional release. - [Bob] Gotcha. - Which has been studied
thoroughly over the years. You really need to look at your, you know, get your cell phone out or look at a clock with a, you need to go ninety seconds. - [Bob] Ninety seconds. - At minimum. - [Bob] Yeah, sure, you can go longer. - You can go longer, absolutely. - [Bob] But don't go less. - Right. - [Bob] Gotcha. - And then when you're done
with that ninety seconds, this is important, don't
just let it drop down. No. Take your time and let it go down slow and you're gonna keep
relaxing and breathe. Everything goes slow at
this, if you wanna do some gentle range of motion,
you're gonna do that. You know, you're gonna get
off the couch or the bed whatever you're on and
just take your time. Everything, it, you know you stand up, you're not going to do any aggressive hip flexor stretches, we have videos on those too. - [Bob] So- - We're not gonna do that. - [Bob] You wouldn't do that at this time. - Right. - [Bob] Would you do it at a
different time, possibly, then? - Right, yeah, right. - [Bob] Okay. - Right. - [Bob] So this is done
separately from that and those aren't in conjunction at all. - And I'm saying if you
have good results with this and it's feeling loose,
you may not have to do- - [Bob] To do the other ones. - The hip stretches. It's possible you're stretching
too hard and irritating it. - Oh, irritating it and it's responding. - Exactly. - It's spasming, almost. - Right. - So, what, how much time? Do you mind if I try it once, Brad? - Oh, Bob, yeah, absolutely. - So, so, I'm gonna
use a different pillow. - [Brad] Yeah, pfft. Yeah we don't wanna get those mixed up. - Yeah. - [Brad] Your's is the same color. Wow. - So, I'm gonna bring it up. This, all the way down? - [Brad] I would- - Or up like this? - [Brad] Whatever's most comfortable. - Okay. - [Brad] You're getting the
position of maximum comfort. - So I'm gonna bring it up. So I can feel that now. I can, I can feel pain already now. - [Brad] Okay. - So, now- - [Brad] Now I would bring it over maybe. - Well that's worse. - Okay. - And that's a little better. - Okay.
Now let me turn it. Yeah rotate it a little bit. - Oh that definitely feels better. - [Brad] That does? - Yeah. - [Brad] See, that's, now you are... - It's definitely better. - [Brad] See, you don't
have to be the therapist. If a therapist is helping you, they're gonna get
feedback from you anyways. - Sure. - [Brad] You just don't go up there and put it in a certain spot. It's all feedback from the patient. - Yeah, this is definitely
the better position. - [Brad] This feels good? - Oh yeah. - [Brad] Now hit the timer, right now. - Well, I've been doing it
for fifteen seconds already. - [Brad] Bob, bob, you were talking. This is video, it doesn't count. We gotta hit the timer, but anyways, yeah 'cause you can go longer than 90 seconds. - Sure. - So that's okay, um. - Well, I don't wanna have people watch dead air here right now, so... - Okay, time's done. - I'm gonna get up. - We'll pretend 90 seconds- - So then I slowly take it down, right? - Yup. - And I can see that,
'cause I, it'll always fire up if I let it down too fast. - You may have to grab here. - Yeah, yeah. - You know that works for some people. - I agree with that. - Yup. - I agree with that. And then slowly, and then you maybe bring it down like you said and then a little bit of rotation back and forth. - Yeah, gently, everything's
gentle, relaxed. You're breathing is relaxed, everything. It's just a wonderful way to treat- - This is really interesting to me because this is something I have to do like on weekends- - [Brad] Yeah. - My wife and I go for a long walk - [Brad] Right. - and I do, normally now I do
stretches before I do that. - [Brad] Sure. - And I'm gonna try this- - [Brad] This, the change- - And I'm gonna report back. - This could change our lives, Bob, and a lot of other people out there working too hard to... You feeling like a new man, aren't ya? - Yeah! - Mr. Bojangles. - That's right. - Yeah. ♪ He jumps so high. ♪ - Yeah, oh my, just- - Jumps so high. - I just listened, I asked Alexa to play that song the other day. But wait, Bob, there's more. - Okay. - We're gonna do another
video, I'm excited. How the hip flexor tightness
can affect your hamstrings. - Wow. - That is going to be a good video. It's gonna come up next- - Stay tuned. - In the next couple weeks. - Stay tuned. - Say no more, Bob. - Thanks for watching.
