Unlock Hip Flexor Tightness & Pain in 90 Seconds! In Bed.
♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapist ♪ ♪ On the internet ♪ – Hi folks, I'm Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – Together we are the most
famous physical therapist on the internet. – In our opinion, of course, Bob. – We're gonna show you how to unlock hip flexor tightness and
pain in 90 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 and I've been foam rolling
the, I've been massaging them, 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, then I will do it, and I'll come back and report. – Say no more, Bob. – By the way, if you're
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Okay, let's talk about the hip flexor. 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, you know
where this muscle is. Now, we call it a deep muscle
because it literally is deep. It's, 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 visceral some of your internal organs kind of can get in the way a little bit, your appendix is close to that. So, it's really a hard muscle to massage. So if you've got a tight muscle
and you wanna 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 lay person doing it, I do not recommend it even
trying it, it's just too deep. But this technique, you don't need to, it's the beautiful thing of it. So, here we have the pink as
the, help me out Bob, I got. – [Bob] Iliopsoas. – [Brad] Yeah, but there's
the ilium, that's this one. – [Bob] Yeah. – [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, so- – [Bob] Yeah, it's going to
some of the lateral attachments of the back. So, it can pull on the back. – [Brad] Exactly. And then this is on the pelva,
on the ilium or the pelvis.
– [Bob] Sure.
– [Brad] To the lay person. It 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. – Well if you see, you know, by the location, origin and insertion here that you can see, you
can pull up the hip here. – Yeah, exactly. – And make it flex. – Yeah, exactly. All right, Sam, you're done.
– I go. – All right, so, let's get
onto the technique itself. So, you can do this on a carpeted floor, you could do it in bed,
it really doesn't matter. – You want some pillows Brad? – Yeah, probably just one I think. There you go, thank you. All right, boy, it matches. Okay, so, what you're gonna wanna do is say my right hip is the
painful, the tight hip, I'm gonna sit or lay down what
I call a hook line position with your knees up. – [Bob] He's gonna lie down. – Lie down. Now, I want you to take note
of how your hip felt prior to the technique. And then afterwards we're
gonna compare it again, so, let's say it was tight,
it's a little painful, and it, say like about a five over 10, 10 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 in
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 gonna be as close as you can get
the knee of the chest.
It may be in towards the
shoulder, across your chest, it may be over to the side. Everyone's gonna 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.
– [Bob] Okay, so- – The whole goal of this
positional comfort is to shorten the muscle 'cause we're gonna actually
release the tension allowing blood flow into the muscle which allows pain relief and a helium. – [Bob] So yeah, right now the muscle is
definitely shortening up. – Exactly. But sometimes
there may be some, it feels a little bit better, and again, you do what feels best. Now, one thing that well
most people will find is a little more comfortable
is if you rotate the femur. In other words, my foot you'll see is
gonna go towards that way. – [Bob] Interesting.
– Yep. So, 'cause you know the
– [Bob] Right. – The flexors are-
– [Bob] External rotator? – Right, right, exactly. So, we're going to shorten it up.
Now, that may or may not work for you, if it does, you know, definitely try it, 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, therapist talking, you don't need to know that. – [Bob] You can ignore that.
– Right. – [Bob] Listen to him turn it in. – Yeah, and then, you got your pillow, you're gonna take a breath, and you're not gonna start
the 90 second treatment until you find that most
comfortable position in 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 it's comfortable, and that's the way it's gonna relax then because the stress is all taken off.
– Right, right. And that's the whole theory between the strain,
counter-strain treatment or positional release. 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 the, you need to go 90 seconds. – [Bob] 90 seconds?
– Minimum, yep. – [Bob] So, 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 90 seconds, this is important, don't just
let it drop down, you know? Take your time and let it go down slow, you're gonna keep relaxing and breathe, everything goes slow with 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 and everything, and, you know, you stand up, you're not gonna do any
aggressive hip flexor stretches.
We have videos on those too,
we're not gonna do that. – [Bob] So, you wouldn't
do that at this time? – Right. – [Bob] You could do it at a
different time possibly then? – Right.
– [Bob] Yeah, 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 this- – [Bob] Have to do the other one. – The hip stretches. It's possible you're stretching
too hard and irritating it. – Oh, irritating, and it's responding. – Exactly. – It's spasming almost, and- – Right. – So, what, how much, do you
mind if I try it once, Brad? – Oh, Bob, yeah, absolutely. – So, I'm gonna use a different pillow. – [Brad] Yeah, yeah, we don't
wanna get those mixed up.
– Yeah. – [Brad] Yours is the same color, wow! – So, I'm gonna bring it
up, this all the way down? – [Brad] I would – Or up like that?
– Whatever's most comfortable. – Okay. – [Brad] You're gonna
position of maximum comfort- – Bring it up, so I can feel that now, I can feel pain already now. – [Bob] Okay. – So now, I would bring it
over maybe, well, that's worse. – Okay. – And that's a little better. – [Brad] Okay.
– Now, let me turn it. – [Brad] Yeah, rotate a little bit. – Oh, that definitely feels better. – [Brad] That does? – Yeah, that's definitely better. – [Brad] You don't have
to be the therapist. If a therapist is helping you, they're gonna get
feedback from you anyways.
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] I hit the timer right now. – All right, well I've been
doing it for 15 seconds already. – [Brad] Bob, Bob, you're 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.
– [Brad] So, that's okay. – Well, I don't wanna have people watch dead air here right now. – [Brad] Okay, time's done. – I'm gonna get up.
– [Brad] We'll pretend 90- – So then I slowly take it down, right? – [Brad] Yep.
– And I could see that. 'Cause I could, it would almost
fire up if I let it down.
– You may have to grab here. – Yeah. – You know how that is for some people. – I agree with that.
– [Brad] Yep. – I agree with that. And then slowly, and then you maybe bring it down like you said, in a little bit of
rotation back and forth. – [Brad] Yep, gently,
everything's gentle, relaxed, your breathing is relaxed. Everything is just a
wonderful way to treat. – This is really interesting to me. 'Cause this is something that I have to do like on weekends, my wife
and I go for a long walk. – Right. – And I do, normally now, I
do stretches before I do that.
– [Brad] Sure. – And I'm gonna try this
and I won't report back. – [Brad] This change just
could change your life Bob, and a lot of other people out
there working too hard to… You feeling like a new man,
aren't you? Mr. Bojangles. – That's right.
– Yeah. – He jumped so high.
– Yeah, oh my- – He jumped so high. – I just listen, I asked Alexa to play
that song the other day, but wait, Bob, there's more.
– Okay. – So we're gonna do
another video, I'm excited, how the hip flexor tightness
can affect your hamstrings. – Wow. – That is gonna be a good video. It's gonna come up next in a couple weeks. – Stay tuned. – Say no more, Bob. – Thanks for watching..
