top of page

Bob and Brad Hand Massager


Bob and Brad Air 2 Massage Gun


Bob and Brad's Pull Up System


Bob & Brad Booyah Stik


Bob & Brad Knee Glide


Bob and Brad C2 Massage Gun


Bob and Brad Q2 Mini Massage Gun


Bob and Brad Resistance Tube Bands Set for Workout


Advanced Hip Stretches That Will Save Your Back

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2023. For the original video go to

Bob: When you bend over to lift something, you don't want any movement coming from your back. You want it all coming from your hips. So, I don't want you to round the back, I want you to keep the back straight.

Brad: Wow! Shall I demonstrate on a real person? So, he's saying if you round your back over to flex forward it puts a lot of stress going through that spine. But if we keep straight and use the legs and the hips to bend and lift, it is better on your back.

Bob: The back stays straight. And we're going to show you the stretches that allow your hips to do that.

Brad: Very critical.

Bob: All right, the first stretch we're going to show you is the rectus femoris. The rectus femoris does go up to the pelvis and if it's tight, it could pull your pelvis over. So this is the couch stretch, where you actually put your leg up on a couch, and it's a very aggressive stretch.

Brad: Yes, it is. You wouldn't want to do it on a chair like this, it's kind of hard. It kind of hurts your foot, doesn't it? Bob's tougher than nails. But yeah, on a nice soft couch, it works well, and carpeted floor.

Bob: Brad will show it on the bed now.

Brad: Now you can do this same muscle and same hip stretch, lying on your side, or prone, on your stomach in bed, or on a carpeted floor. So I'll do the side-lying one first, I'm going to show you how to do it with a stretch strap or without. You don't have to have a strap if you can comfortably grab your foot. You grab the top of your foot, and you're going to pull up and back. Now, just bending your knee doesn't do it, you must flex the knee, or bend it, and then bring the knee back.

Bob: Right, pull the hip back.

Brad: Now I can feel that rectus femoris. From the knee, all the way up to the hip, stretching. If you have a strap or a belt, then make a loop, that could be easier.

Bob: It's a lot easier.

Brad: I've got better leverage, I'm more comfortable. And you're going to stretch, hold and relax. If you want to do a long 15 to 30-second stretch, you can, but that's kind of difficult.

Bob: Then you can flip right on your stomach if you want to do it in this fashion.

Brad: If you don't have a belt, and you can comfortably, grab back for your foot, and then you stretch.

Brad: This is easier with a belt or a strap. If you have one of these straps, it's nice, you don't have to grab your foot.

Bob: There's a reason we call these advanced. It works well. All right, the next stretch we do is called the frog sit. I started this one about three months ago, and I could only go back a few inches. Now I can go all the way down. You get your legs apart, your feet apart and sit back. It's nice to see the gains.

Brad: Again, Bob is tougher than nails. He's got it without any cushion. If you want to put a pillow under your knees, or under your feet, and it feels better, that's fine. I'm going to use a cushion here, and my shoes on, because I'm kind of wimpy.

Bob: And you can see how his feet are apart.

Brad: Yep, and then sit down.

Bob: You do pretty well with that, Brad.

Brad: Ooh, yeah. But it's stretching, Bob. I feel it. Oh yeah. Wow. I'm feeling better now, Bob.

Bob: You look better, too. All right, the next one, Brad, is the pigeon pose. I'm already in that pose. It really stretches the hip flexor.

Brad: Yep, from the front angle, it looks like this.

Bob: Right, the front foot is turned out a bit.

Brad: I don't do this one but it's a good stretch on my hip. I've got some other ones I do. The idea is to stay upright, I'm assuming,

Bob: Yep. Let's go right into the next one. Let's do the 90/90 because it's easy just to sit down and put both legs out at a right angle. And now I try to twist and bring myself to the back leg.

Brad: I don't do this one, because it hurts my back. I'm not even going to try it.

Bob: Then reverse the 90/90. And then I can go into the pigeon pose.

Brad: Yeah, those two work together quite well.

Bob: All right, this next one is to help you squat deeper. So, you start off, and you can slide against the wall. You can go down as far as you can and eventually, you can actually add some weight.

Brad: Sure.

Bob: And you just sit here.

Brad: How long do you sit there?

Bob: As long as you can. Not very long.

Brad: I like that idea. At the beginning of the video, we talked about lifting properly and keeping a straight back. And that will keep your back straight. That'll help train you and strengthen you, too, so you do lift and squat properly.

Bob: And then you'll probably have to have someone help you stand up.

Brad: Well, hey, maybe just don't squat quite so long.

Bob: All right, that's it.

Brad: All right, very good. Keep those hips flexible, strong, and ready to roll.

Bob: And save your back.

Visit us on our other social media platforms:

YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin

Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat

Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts.

For this week’s Giveaway visit:

Bob and Brad’s Products

Pain Management:

C2 Massage Gun (US) Fit Glide

Q2 Mini Massage Gun (US) Knee Glide

Back and Neck Massager Eye Massager

T2 Massage Gun Foot Massager

X6 Massage Gun with Stainless Steel Head Leg Massager

Holy Cowabunga Cream Uni Massage Gun

D6 Pro Massage Gun Back Massager


Resistance Bands​ Pull Up System

Pull Up Bands Wall Anchor​

Grip and Forearm Strengthener Hanging Handles​

Hand Grip Strengthener Kit Stress Balls


Booyah Stik Stretch Strap


Hand Warmer

Bob & Brad Amazon Store and other products Bob and Brad Love

Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop

The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics.

Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.


Back Pain Relief Program

Get BACK to pain-free: Bob and Brad bring you the best information on keeping your back in tip-top shape! Check out our Back Pain Program and you'll be bending like a contortionist in no time


Bob and Brad Products Program

The products we back to help in your quest to live a healthy, fit, and pain-free life.

Sit back and relax as we explain the ins and outs of these products.


Osteoporosis- The Meeks Method

Sara Meeks specializes in the management of low bone mass and skeletal fragility (osteoporosis).

Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.


Neck Pain Relief Program

70% of people will suffer from neck pain at some point in their lives. DON’T be one of them!

Check out our Neck Program with videos and printable PDFs full of at home treatment options.


Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.


Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!


Sciatica Relief Program

Do you have pain in your lower back that shoots down into your glute and leg?

Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.


Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.


Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.


Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.


Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!


Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

Explore Our Programs

bottom of page