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  • Painful Shoulder? Which Exercises Help? Posture? Stretching? Strengthening? See our Guide.

    The next four videos in our Shoulder Pain video series contain our recommended exercises for shoulder pain. Exercise Videos 1-4: 1. Fix Shoulder Pain Permanently. 3 Critical Exercises . 2. Bob & Brad’s SHOULDER PAIN Stretching Program 3. How to Strengthen a Painful Shoulder . 4. Will Simple Hanging Help Your Shoulder Pain? Rotator Cuff Injury? Impingement? Tendonitis? Bursitis? Frozen Shoulder? We recommend that you start with the exercises in video one of the exercise videos. The two exercises should be done daily throughout your rehab period. Furthermore, we recommend continuing these exercises throughout your lifetime. They should become a part of your daily routine just like brushing your teeth. The stretching program is outlined in video two of the exercise videos. The exercises should be done throughout the day during the rehab period. After you obtain satisfactory movement and decreased pain in the involved shoulder you may stop the stretches and progress to the strengthening program in video three. The strengthening exercises in video three need only be done 2x-3x per week. Ideally, the strengthening exercises are continued 2x per week for maintenance after recovery. Shoulder Exercise Schedule. (While Shoulder is Painful) Sunday Tennis Ball Posture 1x/day: Found in Fix Shoulder Pain Permanently. 3 Critical Exercises . Shoulder Blade Posture (6-8x per day): Found in Fix Shoulder Pain Permanently. 3 Critical Exercises . 2 Shoulder Pain Stretches (6-8x per day): Bob & Brad’s SHOULDER PAIN Stretching Program Monday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Tuesday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Wednesday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Thursday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Friday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Saturday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Shoulder Exercise Schedule. (When Range of Motion has improved or reached a plateau) Sunday Tennis Ball Posture 1x/day: Found in Fix Shoulder Pain Permanently. 3 Critical Exercises . Shoulder Blade Posture (6-8x per day): Found in Fix Shoulder Pain Permanently. 3 Critical Exercises . 2 Shoulder Pain Stretches (6-8x per day): Bob & Brad’s SHOULDER PAIN Stretching Program   Monday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Tuesday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Strengthening Exercises 1x/day Wednesday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Thursday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Strengthening Exercises 1x/day Friday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Saturday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Maintenance Shoulder Exercise Program Sunday Tennis Ball Posture 1x/day: Found in Fix Shoulder Pain Permanently. 3 Critical Exercises . Shoulder Blade Posture (6-8x per day): Found in Fix Shoulder Pain Permanently. 3 Critical Exercises . 2 Shoulder Pain Stretches (6-8x per day): Bob & Brad’s SHOULDER PAIN Stretching Program   Monday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Tuesday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Wednesday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Thursday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Strengthening Exercises 1x/day Friday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) Saturday Tennis Ball Posture 1x/day Shoulder Blade Posture (6-8x per day) 2 Shoulder Pain Stretches (6-8x per day) Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

  • The Ideal Diet to Help Quell Symptoms of Osteoarthritis

    Osteoarthritis is the most common rheumatic disease, affecting over 32 million people in the U.S. With lifespans increasing, the number of persons with this disease is growing. The Centers for Disease Control and Prevention predicts that around 75 million adults will be diagnosed with this disease by 2035. While there is no cure for arthritis, various lifestyle changes can help reduce pain  and inflammation. These include physical therapy, regular exercise, losing weight if necessary, and consuming an anti-inflammatory diet. A 2023 study review  published in the journal, Nutrients  has revealed the ideal nutritional regimen for people with osteoarthritis. Read on to discover these important findings.   Osteoarthritis Results from Inflammatory Processes, Not Just Wear and Tear In the past, osteoarthritis was presented as a wear and tear disease, unlike rheumatoid arthritis, which was considered an inflammatory disease. As far back as 2011, however, a study published in Nature Medicine by researchers at Stanford University  revealed that the development of osteoarthritis was in great part driven by low-grade inflammation. The findings offer hope that by targeting inflammation before it manifests itself in the aches and pains of osteoarthritis, the condition may someday be preventable.   What is An Anti-Inflammatory Nutritional Regime? The essence of the anti-inflammatory diet  is the consumption of whole foods and an avoidance or reduction of refined carbohydrates and processed foods. A wide variety of fruits and vegetables, beans and pulses, nuts and seeds, dark chocolate, and omega-3-rich fatty acids are just a few foods to pursue. Foods to avoid, meanwhile, include desserts, candy, fruit juice, white pasta, bread, and rice, fried foods, red and processed meats, and dairy and processed foods. This diet helps reduce the symptoms of inflammatory conditions and helps to stabilize blood sugar, thus reducing the insulin response . This is vital because insulin can influence the control mechanisms behind inflammation.   Nightshade Vegetables Nightshade vegetables such as tomatoes, red bell peppers, potatoes, and eggplant, all provide excellent nutrition while remaining low-calorie choices. Observe how they suit you if you have arthritis, however, as they contain solanine , a chemical that has been credited with causing arthritis pain. There is no scientific evidence that proves this, and some experts actually believe that these vegetables can help inhibit arthritis-related pain. Try to observe how you feel after eating them, eliminating them from your diet for a month or two to see if you feel better, and slowly adding them back to your diet, and observing any symptoms that may arise.    Foods and Proportions The ideal anti-inflammatory diet mentioned above is essentially a Mediterranean-style diet. Consuming moderate amounts of all these foods is the way to go. IF you wish to have precise portions, the Arthritis recommends the following quantities: around three to four ounces of fish per week, around 1.5 ounces of nuts and seeds daily, around nine or more settings (around nine cups in total) of most vegetables or fruit or two cups of raw leafy greens, two to three tablespoons of olive oil, about one cup per week of beans, and around six ounces of whole grains per day. Whole grains are particularly important if you get hungry frequently, as they contain fiber, which fills you up and which also helps create a healthy microbiome in your gut. A healthy gut not only helps keep inflammation at bay but is also tied to good mental health.    Healthy Oils We have mentioned olive oil, but there are other oils that fit in well with an anti-inflammatory, Mediterranean diet. One of these is flaxseed oil, which is an excellent source of alpha-linolenic acid (an Omega-3 fatty acid). Another is avocado oil, which comprises monounsaturated fats. Avocado oil actually has a higher smoke point than olive oil, making it a better choice for high-temperature cooking. You can also try walnut oil, which is rich in Omega-3s. Walnut oil is unrefined and has a low smoking point, so use it for salad dressings or to drizzle over food, rather than to cook food.   Osteoarthritis is a painful condition affecting millions of people across the globe. As it is now thought that inflammation may contribute to this condition, health experts recommend the consumption of an anti-inflammatory diet to quell symptoms of inflammation. The ideal diet is the Mediterranean diet, which prioritizes fruits and vegetables, legumes, healthy fats, and other foods that can help stave off a host of chronic diseases.

  • One Life Changing Exercise For Stronger Legs (50+)

    This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://www.youtube.com/watch?v=8X8-19CSToQ . Mike: Leg strengthening can be easier than you think. Brad: That's right, now we've narrowed it down to one exercise that's going to strengthen your legs, and keep you mobile and active. All right, when picking the best leg exercise, there are three things that you really want to consider, and one of them is not wearing red pants. Mike: The first thing to consider is an exercise that works numerous muscle groups, like the quads and the glutes. Brad: That's right. Now, the next thing is not so obvious, but we want to strengthen each leg individually, as opposed to both at the same time, it can make a big difference in function. Mike: And finally, you want an exercise that is functional. So it can prepare you if you're getting something off the floor or going up and down stairs. Brad: As well as getting your own body off the floor without feeling like you're going to fall. Mike: So the exercise we're talking about is a split squat, commonly known as a lunge. Brad: That's right, now the beauty of this exercise or one of the great benefits, if you have knee pain, which many of us do once we get past 55 or 60, this exercise can easily be modified to actually improve that knee pain, while strengthening your legs. That's what I like about it. Mike: So in order to perform a split squat, you can do it with support or without. I'm just going to demo what the exercise is first. So essentially, you're going to get in a lunge position. You have to split your feet apart, and you're going to simply lunge down with a good upright posture. I have good knee movement. I'm going all the way down to the ground. We'll show you how to modify this for people that have knee pain or struggle to get this low. We're going to perform 10 reps on one leg, and then we're going to switch positions and do the same thing on the other side. Brad: Good, now we're going to show you some options that if you are having knee pain, how you can work around that and improve it, as well as making sure your balance is stable and you feel like you're not going to tip over while doing this, which is important. Okay, so if you're just starting this, or you feel a little unsteady, some really good options, is while you set up for it is to have a countertop or something steady here. It's nice to have something on both sides if you really want to feel steady. That'll help with the knee pain as well. You can use a chair, a cane, or a Booyah Stik like I am, and we'll start performing that. Mike, how are we going to get into this, if you have knee pain? Mike: So if you have knee pain, just start with shallow lunges. You don't have to go all the way down. I'm literally going a quarter of the way down perhaps, and I'm just priming up those knees. As it starts to loosen up and feel better in my knees, I might start to go down a little bit further and see what's comfortable for me. Make sure you can get back up and hold on for support. Mike: Eventually, you can even put something softer down on the floor that you can work on progressing to kneel towards, touch, and then come back up. Just make sure you're comfortable getting out of this position. Brad: Right, and you don't have to do 10, you may start with only three or five and build up over time. Now, a really good option if you have stairs and some handrails, you can use that to get that knee range motion and strength, as well as another option if you're having knee pain. Mike: So what you can try to do is actually translate your knees over your toes, which is something we learned from Ben Patrick . The beginner way to do this is to elevate your front foot. So I'm going to use the stairs here. I'm going to go with what I can comfortably do an with my back leg behind me, and I'm simply going to lean forward more this time with keeping upright posture. You could probably see my knee is really going forward. It's okay on this if your heel pops up off the ground. So you're just going to work on strengthening that knee. This will help strengthen the tendons and ligaments specifically around your knee, which will help build up strength and can decrease your pain. Brad: Okay, now if you're not feeling comfortable getting that deep knee lunge like Mike just mentioned, we're going to show another option that works well. Making sure you are stable by using both handrails on the step. Go ahead, Mike. Mike: So this exercise is just called a Step-up. It still works the quads and glutes like we want. So you're simply going to actually step up on the stairs, use both hand railings for support, and I'm just going to alternate. I'm going to do 10 on each side. You want to focus on pushing through your leg and using your hands as needed. As you get stronger, you can decrease to one handrail or no handrails. This is a good exercise. And make sure you're slow and controlled. You're not jumping up and then flopping back down. Brad: That's right, another thing to think about is looking at your knee. Make sure that your knee does not go inwards, as you're doing this exercise, as well as all of these exercises. Brad: If the knee goes in, it's going to actually irritate the joint, and that arthritis. So keep the knee lined up with the toes. It'll make a big difference. It's one of those little hints that therapists like to give. Okay, now, once you get the mechanics down of this, you're going to find out that you'll get some sore muscles possibly the next day. Now, the way to work with this is don't do these exercises every day. Do them every other day. Build up to two sets of 10 to 15 repetitions. If you wanna actually go a step further and get those muscles relaxed and reduce that soreness, you can use a massage gun. This is a very popular thing. We've actually been using them ourself for a few years and we know a lot of people have been buying these. We sell them. And let's talk about a good option. Mike: So this is the Air2 Massage Gun. It is a rechargeable, portable massage gun. You can see it's pretty light and handheld. It does have a 12-millimeter amplitude, that means how far it travels into the muscle belly. So it's really good for anyone middle-aged and older. Or if you're more of a small person. It's not the strongest massage gun on the market, but it is plenty strong for most individuals. Brad: Right, it's nice to hold onto. And like the hamstrings, if you're working those, you can get onto them easily seated, and the quadriceps. Now, one thing about when you're getting close to the knee, you do not want to massage on the bone, but you want to get close. Now, actually, the best head for that is the head, there's five heads, and Mike is using the Airhead. Go ahead, Mike, talk to them about that. Mike: So the Airhead is a soft, rubber material. It is squishy. If you go over a bony prominence, like your kneecap, it's not going to hurt at all. Brad: Good, so the other thing that we can work on, again, if you're getting sore hips, it's a really nice way to work those hip muscles. You can do it in a seated position. I usually do it lying down like this to get that hip and I work up around the top of the hip and around the backside. Brad: It is just a very diverse instrument. Biceps, shoulders, and chest muscles, it works everything. Just make sure you don't go anything from the neck and up, that's off-limits. Mike: If you want to check out more videos on how to strengthen your leg, check out our video " 3 Leg Strengthening Exercises Every Senior Should Do ." This one has three exercises. Brad: That's right, three leg exercises every senior should do. Mike: Even non-seniors can do them, I guess. Brad: That's right, they're really good for everyone. Visit us on our other social media platforms : YouTube , Website , Facebook , Instagram , Twitter , Pinterest , LinkedIn , TikTok , Wimkin , Mewe , Minds , Vero , SteemIt , Peakd , Rumble ,  Snapchat , Clapper , Threads   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 :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun   Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap 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 ​ Medical Disclaimer All information, content, and material on this website are 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.

  • Experience Relief with the All-Fours Rocking Stretch

    Are you tired of back or hip pain slowing you down? Meet the All-Fours Rocking Stretch, a simple yet effective exercise to ease your discomfort. This stretch targets key muscles that often cause pain in your back, hips, or even down your leg. Best of all, it's easy to do and brings significant relief. Here's how it works: Start on your hands and knees, with your hands under your shoulders and knees under your hips. Gently rock your hips back, sitting on your feet while keeping your hands on the ground. As you do this, imagine your shoulder blades moving upward towards the sky. You might even feel a stretch in your shoulders or lower back. Take a few deep breaths in this position, then return to the starting position. Repeat this movement 3 to 5 times. But wait, there's more! You can take this stretch to the next level by adding a side bend. After sitting back on your heels, walk both hands to the left and hold for 3 breaths, then switch to the right side. If your pain is on one side, like the right, you may notice that side feels tighter. By targeting this tightness, you're one step closer to saying goodbye to that pesky pain. So next time you're feeling achy, give the All-Fours Rocking Stretch a try. It's a small move with big benefits, helping you find relief and get back to doing what you love pain-free. For more in-depth guidance and additional exercises, check out the comprehensive guide in the book " Top 3 Fix " today! *This content was created with the help of AI.

  • Why Your Shoulder Blades Are Causing Your Shoulder Pain?

    Bob and Brad talk about how to best fix shoulder pain.

  • The 5 WORST Exercises For Age 50+ (AVOID!) Do Instead

    This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2023. For the original video go to https://youtu.be/J0TmOACWk4I Mike: Today we're going to show you five common exercises that most people do that you should probably avoid, especially as you age. Brad: That's right because if you're over 50, you probably learned how to do some stretches and other common exercises improperly back in the day. And now there are better ways to do it. Okay, the first stretch is for your hamstrings as well as your lower back. Traditionally, a lot of people were taught to touch their toes in either the seated position or standing and reach for their toes. Brad: Now it does stretch the hamstring muscles, but the problem is it stresses the lower back and particularly puts undue stress on your discs and can cause problems with the back. So we're going to show you some alternatives that are really going to get to those hamstrings and stretch properly. Okay, here's the first option Mike is going to show. Now he does have tight hamstrings. Mike: Don't tell them. Brad: Anyway, go ahead, show him what to do. Mike: So this is one option you can do in a seated position. You will need something to put your foot up on, like a stool in a straight back chair. This won't work so well in a recliner. So all you're going to do is try to push your knee down straight. You should feel a stretch. If you don't feel much, you can bend forward slightly. I'm not very flexible here but don't round your spine because this is the same position we were just in. So keep a nice straight back, lean forward, and yeah, I really start feeling it. You can do 30 seconds on one leg and then switch to the other. You could do both at once if you feel comfortable doing this. Brad: Right, I suggest one at a time. Two is just hard to keep the back straight. Mike: Yeah. Brad: Now we're going to show you the standing option. This is my favorite. I've taught a lot of patients how to use this that are mobile and have good balance. And even if your balance is a little off, use a stairway. You have the handrails one or two if they're there, use those for balance and you simply use the steps. You're going to stretch one leg at a time. I'll do my right leg. Now the key to this stretch is to keep your knee straight. We don't want it flexed. Get it straight to start out with. You can start on the first step. Now I'm going to lean forward and feel those hamstrings stretch. Don't get real aggressive, just let them stretch and really relax and breathe. Brad: Now Mike's going to show my back going to a bad position. So go ahead Mike, put the stick up there. So I have a straight back. Now if I lean forward, I lose that good posture. Mike: He's losing contact with his head here and his upper back. You do not have three points of contact. You want contact in your lower back, your mid-shoulder blade, and the top of your head and we lost those. Brad: All right, now I'm going to keep that upright posture so the stick is straight. Brad: Oh and I already feel the stretch in the hamstringing and I'm only leaning that far. That's good, the goal is not to get your nose to your knee but to stretch the hamstringing. So do that, you can go pressure on, pressure off, you can hold it for 15 up to 30 seconds. I usually go pressure on, pressure off, and do both legs. It's an excellent stretch for those hamstrings and you'll feel it very nicely. Okay, the second exercise was very popular, particularly for strengthening the back muscles. So it's called the Superman. You lie down on the floor and elevate the head and arms and there we go. Brad: The lower back muscles are really working well. It's a good strengthening exercise, but we have found out recently from Stuart McGill a back expert with a lot of research that it puts undue stress on the vertebra and actually can cause fractures in certain situations. So we're going to show you a better option, get the same strength and avoid that risk. All right, a great option for this from Dr. Stewart McGill is the pointer dog. You should do it not on a bed, but on a carpeted floor or with a mat. Go ahead, Mike. Mike: It's also known as a bird dog for some people. So you're going to start in the all-fours position. I'm going to lift my right arm and kick my left leg out simultaneously. Hold this position with the flat back for up to five seconds if possible. Then you're going to switch. I'm going to do my left arm with my right leg. I'm just showing this separately so you understand what I'm doing. But you're supposed to kind of lift them out together. Mike: Make sure not to extend your head up too much and don't reach up too high. It's just kind of a straight back and Brad can kind of show a straight line that I'm forming with this exercise. Brad: Yeah, so you want to be in a straight line. Mike, lift that leg. Yeah, that leg is too high here. The head's too high, bring it back down. Brad: And now Mike is working pretty darn hard right now. The one thing that you cannot see that Mike mentioned is to keep the back in a neutral or straight position. To do that, you really need to tighten up those tummy muscles and that's something you can't see, but you will feel it. Mike: If this is challenging for beginners. You can simply do one arm at a time and you can do one leg at a time to begin. Brad: Right, excellent job, Mike. Mike: The next common exercise people perform that is not always the most optimal one is called the upright row. So typically it can be done with dumbbells, bands, or cables. And notice I am bringing the dumbbell up to my chest, flaring out my elbows. Now this is a shoulder-strengthening exercise, however, it can lead to issues like impingement or rotator cuff tears possibly over time. Brad: That's right. Alright, a couple of good option that are not going to stress the rotator cuff muscles as much and go very well without pain. If you have bands, which I like bands because you can vary the resistance so easily. We're going to go out to the side but not higher than 90 degrees. Parallel or horizontal to the floor with your arms is as high as you want it to go. I actually prefer to go a little under that to be on the safe side. Mike, talk about the dumbbells. Mike: Now it's okay if you're slightly forward a little. Just don't be out in front of you. You can be directly out to the side. Just don't position too far back. This is quite a stretch here. So you're just going to raise out to the side, hold for a few seconds, and control it back down. It's going to work a lot more and you don't need as heavy a weight versus people just flying through them, not doing much. Also, you don't want to shrug and lift. You want to keep your traps relaxed and just lift out to the side. Brad: Excellent points Mike, I'm glad that you took over because I forgot about those. Mike: The next common exercise to avoid is full sit-ups like Brad is demonstrating here from back in his day in PE class. So this is a good core strengthening exercise. It's going to work those abdominal muscles. However, it's putting a lot of pressure on the discs in your spine, which can be problematic over time. So we're going to show you an alternative way to do them. Brad: And by the way, it wasn't PE class back in the day when I was in school. It was gym class. Mike: So we're still going to do a sit-up of sorts. Brad is just going to do it with a neutral back. So to begin, he's going to put his feet on the table with bent knees. He's going to put his hand on his low back region here and he's going to push down into it, engaging his core, see how he engages his core. You should feel pressure on your hand if you're doing it correctly. Now once he's in this position, he has a nice flat back. He is going to curl up, but he's going to keep a straight back lifting his head up towards the ceiling. So essentially all you're going to really do is lift your top shoulder blades off of the mat like Brad is demonstrating here and you'll get a good abdominal crunch going on there and it really works the core. Brad: Now one thing you'll want to avoid is a very common mistake people make, they will flex their neck, bring it forward, which really stresses that neck and it's not good. What I do is I have my hands across my chest and I take the back of my fist and I put it right up against my chin. And that reminds me to keep my head and neck straight. Just one of those little things that works well for me. So you can give it a go. Brad: The next exercise, very common back in the day is feet out wide, arms out, and then you flex forward at the hips, right hand to the left toes, left hand to the right toes, and we called them windmills. Now the big concern about this is we're flexing the low spine and rotating at the same time. That can put forces on the lower back that can cause an injury. So we're going to show you some options to get some rotation without that injury risk. Brad: Okay, we're going to show you a few options to do this one, to get that rotation, first of all for beginners or just to test out your back, lie down on the back on the floor, a carpeted floor is best, knees together, feet together and shoulders back, head back. And I call these windshield wipers. We're going to take the knees together, go to the right. This should be pain-free. If it creates pain, you do not go that far. And we're going to go back and forth right to left. 10 repetitions. Now if it does hurt in one direction, do not go that way or just go in the pain-free range, go the other way. And that may be pain-free all the way. Brad: So if this is painful in one direction and not the other or whatever, do not go to the more advanced phase which Mike is going to show in standing. I'm going to show one other option if you happen to have an exercise ball. I use the exercise ball all the time, so I would like to promote it because it really works well and it works well for this. Let your legs go over the ball, let the weight of your legs on the ball, and simply roll the ball right to left. It's a little bit different, I like it better. It feels better. It gets a little more emphasis on the back rotation and is very controllable. Alright, 10 repetitions on that is a good option. Go ahead Mike, show the standing options. Mike: Okay, a little bit more advanced version is standing rotation. So my feet are shoulder-width apart. I'm going to place my hands on my hips here and I'm going to start rotating to the right and left. This is just going to feel different because this time your feet are planted and your upper spine is moving versus the way Brad was showing if this feels good, both directions. You can take a broom handle or a stick, whatever you have, place it over your shoulders, and then it just kind of helps you get a little bit more rotation and you might notice one side your tighter. So maybe work that way a little more. Like I can feel this going this way a little bit, so. Brad: Again, do this one cautiously if you haven't done it before, that should be completely pain-free. Just a normal stretch feeling, I happen to like this stretch a lot. I do it on a regular basis, it works well for me. But again, I've gone through all the other ones first. Mike: And it is important to maintain a neutral spine with this because I'm not doing that flexing, rotating component like the stretch we showed earlier. Yeah, I'm just keeping a nice straight back and rotating. Brad: Very relaxed, very comfortable, good. Alright, so I hope you've learned something new here and found some new waves to do exercises because they can get old and the other ones can be a little risky. So we're going to show you some other videos. Mike, are you ready? Mike: So if you want to check out more videos on some exercises you should never do or can be problematic, check out the video "15 Common Exercises You Should Never Do! (Updated)." Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads 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: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap 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​ 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.

  • How To Manage the Aches That Come On As You Age

    Pain is an aspect of life that is unavoidable, and everybody will experience it at some point. According to the Centers for Disease Control and Prevention, roughly half of all American adults experience pain in their daily lives. The situation only grows more concerning when we look at the elderly as studies based on the National Health and Aging Trends Study show that the majority of adults with recurring pain experience multiple and separate kinds of pain. Ultimately, pain is a constant reality for a lot of people, and while it's natural that people are affected by aging, it's also possible to age in a healthy manner. The human body is a complex machine, and while that makes it likely to falter, it also provides countless opportunities to help its internal processes to ensure a higher quality of life. Here are three important strategies that can help when dealing with existing aches and prevent future pain. Exercising and Stretching Perhaps one of the most common ways to minimize pain is to limit movements and try to be as delicate with it as possible, however, this isn't always the best course of action. A study in 2015 published by the University of Antwerp proved that exercise is effective when dealing with chronic pain, even if it isn't musculoskeletal. This doesn't mean that individuals should force themselves to keep on moving despite the pain. However, it's important to understand that precise movements and professional guidance can help a body recover its old strength and overcome its aching. Muscle weakness as a whole is a major cause of pain, and statistics released by the CDC confirm that it becomes more common with aging. The prevalence of muscle weakness that comes with age is another important reason to exercise even if no musculoskeletal complications have developed. Strong and active muscles aren't likely to generate aching, and the more developed they are, the more resistant they'll be to impacts and falls. While a lot of individuals correlate exercise with intense regimes and gym subscriptions this doesn't have to be the case. A low-impact exercise, such as yoga, can be easily followed at home and in the comfort of the neighborhood. A Proper Diet Perhaps one of the most important aspects when it comes to aging in a healthy manner is a person's diet. An unbalanced diet will undeniably make people more likely to develop health complications and comes with its own set of pains. But when it comes to food, what is consumed can be as important as what is avoided. As such, eating foods that slow down aging is incredibly important in any diet. But likewise, it's important to truly grasp what this means in a medical and scientific context. In broad terms, while many foods are known to have health benefits when most people discuss anti-aging food they usually mean food that contains antioxidants. Antioxidants are nutrients like Vitamin C and E that can help prevent oxidation at a cellular level. This means that a diet rich in antioxidants can prevent tissue deterioration both inside and outside of our bodies, making it so that the negative effects of aging manifest at a slower pace. Foods rich in antioxidants include broccoli, almonds, Brazil nuts, and asparagus. The Importance of Supplements While most antioxidants, vitamins, and other beneficial molecules can be found in food, that doesn't mean they can only be consumed this way. Supplements can be a reliable tool to meet the recommended values for certain vitamins or proteins. Many supplements are explicitly sold under an anti-aging label, meaning that they are easy to identify. The health impact of supplements might not be the same as that of anti-aging foods, but studies have proven their efficiency in various circumstances. For instance, Vitamin C supplement consumption has been linked to reduced cases and severity of colds in both adults and children. Aging is a reality of life, but that doesn't mean it has to be tied to pain. Pain is a complex process that warns of the issues and injuries a body is experiencing, meaning that the best way to avoid aches as we get older is to have better preventive care. The appropriate level of exercise can help get rid of or avoid musculoskeletal aches. Meanwhile, a proper diet can load a body with important nutrients like antioxidants that slow down aging considerably. Supplements are great to provide that final push a body might need to avoid pain. There are many ways to avoid the aches of aging, and it all starts with the conscious choice to change some habits.

  • Frozen Shoulder Step-By-Step Exercise & Pain Relief Program For The Unthawing Stage

    Unthawing Stage: At this stage, you can become a bit more aggressive with doing the Booyah Exercises. Booyah Exercises: Start by doing exercises 1-3. 1. Stick under shoulder blades in armpits. Perform chin tucks. (10 repetitions) 2. Progressive Statue of Liberty. (10 repetitions) (Stick on the floor or a chair) 3. Extensions of shoulder pain arm using opposite arm OR with broomstick or booyah. (10 repetitions) After the extension of your painful shoulder is equal to that of your nonpainful shoulder, you may stop exercise 3. Substitute exercise number 4 instead. So, you are doing exercises 1, 2, and 4. 4. Shoulder internal rotation with stick or belt. After internal rotation of your painful shoulder is equal to that of your nonpainful shoulder, you may stop exercises 4. Substitute exercise number 5 instead. So, you are doing exercises 1, 2, and 5. 5. Supine assisted flexion. With the other arm or with Booyah Stik. After flexion of your painful shoulder is equal to that of your nonpainful shoulder, you may stop exercises 5. Substitute exercise number 6 instead. So, you are doing exercises 1, 2, and 6. 6. Slide the hand of the painful shoulder arm up the wall using a towel. May include hanging with all the exercises if it does NOT increase your shoulder pain after hanging. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

  • Beginner Exercises With An Exercise Band-Whole Body!

    This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://www.youtube.com/watch?v=yD7cTQtqP0k&t=754s Mike: Today we're going to show you a complete beginner whole-body workout routine you can do with a set of resistance bands. Brad: That's right, we have 10 exercises, you can do this workout perfectly, you can use it with a door anchor or the wall anchor. We'll explain it all and it works very well. Your typical resistance band set will come with five different color bands. Each color represents a different resistance or strength. They'll come with an ankle strap. We'll show you exactly how to use that near the end of the video. Another important component is an anchor. We have a door anchor that comes with the resistance bands, so you can use any door in your house, open it up, put the anchor in there, and then close the door, making sure it's tight. Then you have a nice support anchor. Brad: So when you do your exercises, you have a good stretching resistance that you're going to get from different angles. You can put it at shoulder height, at the top of the door, or at the bottom of the door. As you'll see, those different angles can be used to your advantage to strengthen different muscle groups. Mike: Another option you can use is the wall anchors created by Bob and Brad. Now you do have to mount it to a wall into a stud. You can see how long the screw actually is, so it'll not come out. If you order it from our website, it does come as a four-pack. On Amazon, it comes in athree-pack three pack. Brad: So when you install these properly like we instruct, they actually hold up to 800 pounds, so you are not going to have a problem with them coming out unless you're a silverback gorilla. Mike: Okay, first we're going to show a couple of exercises to work the pec muscles here. So I have two bands doubled up. You can do one band, however many can fit in the wall anchor here. I'm going to get a good stretch. I'm going to keep my arms out wide and then bring them together, almost touching my knuckles in front of me. It's kind of a flying motion. I'm not doing a pushup, I'm doing a fly. I like to have a nice staggered stance when I perform this exercise and I'm going to do 10 repetitions of this. And Brad, what else do you want to say about this? Brad: I do want to mention not only a staggered stance but make sure your feet are wide apart about shoulder width wide. When I've worked with this with my wife, I really need to work with that. And then she said, oh yeah, I feel much more stable and strong with a good base, very critical. Mike: Now another chest exercise you can do for more like a pushup is simply pushing out in front of you. You will be a little bit stronger with this. So maybe you use a different band than you were using for the flies. Again, you can do 10 to 15 repetitions, two to three sets. Brad: Right, and I do want to emphasize, you know, Mike is using two bands for more resistance. The other way to get more resistance with the bands is simply to leave the bands on there and walk farther away. These bands are rated to go three times the length of them. They're very strong and you have to be careful. If you're walking way out and feel like, oh, maybe it's going to snap, simply put another band and go to two. You can go up to three bands with the wall anchor. I've tried four, but it's hard to get them in there. Three is probably the limit. Mike: Okay, for this next exercise, I only need one side of the band for this. So I'm going to take one side of the band and put it into the wall anchor and it's going to stay in place. Now this is called a shoulder lateral raise. It's going to work the top shoulder muscles. I'm going to bring my arm out to the side. This gets a lot more challenging, I'm stepping further away. As you can see, I'm grunting a little bit more. I like to do 10 to 15 repetitions. Make sure to switch sides and do the other side with this exercise. Do not shrug the shoulder. Just simply raise out to the side and come back. Brad: Right, think about good posture. Mike is standing here with the shoulders back, feet between them or underneath them as well as a wide base of support. Again, I want to review that. So should we go to the biceps next, Mike? Mike: Sure. Brad: All right, let's go to the biceps next. We're going to do bicep curls. With this, I'm going to actually use two bands because "curls for the girls." Anyway, get serious about it. I'm going to strap them to the bottom anchor. And this is the way I like to do them at home. I put them there, I face away from the wall, palms out, and then I'll step till I get the right resistance and I'll pull up and it really works well. Now you can do these from the middle anchor as well. You get a little more stretch on the shoulders and the biceps. Do whatever works best for you or you can actually do both. Brad: Now if you really want to get strong and focus on that, this is what Bob always used to do. He'd double up and put both ends of the band in one hand. Get in the good wide stance and really worked that strong. I always stick with one in each hand and work a really modest exercise. Mike: Next we're going to work the tricep muscles. They work on extending your elbow straight. I'm going to use bands from the top anchor. Brad will show an alternative version. Now I'm going to step away so I have some tension. I'm going to have a staggered stance again and I'm going to simply push my elbow straight. Notice I'm not pulling into my body at all. I'm just kind of pushing straight down. I'm also not bringing my arms way up, I'm keeping my elbows at the same point because that is the point of the tricep, to extend the elbow, again, you can do 10 to 15 repetitions, two to three sets, and Brad will show an alternative version you can do here. Brad: Yep, you can simply put your back to the wall. And I like to do this because I can slide down to increase resistance. I keep my elbows on the wall. That reminds me to have stable elbows so they don't move. This isolates the triceps and then the farther down you slide, the more resistance you get and also you get some quadricep strengthening at the same time. Mike: Okay, now we're going to work the lat and back muscles, as well as the scapular region a little bit. So I'm going to do a pull-down. It's kind of similar to doing a pull-up, but you're going in the opposite direction. I'm going to straighten my arms all the way and I'm going to squeeze my shoulder blades together as I pull down with this exercise. Go nice little and controlled. I like to do 10 to 15 repetitions of this. You can do more bands with this if you want. Most people's backs are pretty strong. If you have too many bands and you're on the floor like this, you might start sliding forward. So make sure you maybe have something in front of you if needed. Brad, do you want to show an alternate version of this? Bob: You bet, notice Mike had really good back posture along with it. Now another way, and this is going to actually emphasize more on the latissimus dorsi. I like to do this one on a chair or a stool right below and then I'm going to put my back to the wall. I can do this with good posture and simply put my hands out to the side and pull down. This is a really nice way to isolate your lats. As a matter of fact, it's really hard to find anything at home to replicate this without getting a machine using some cable. So this is a big advantage for this particular exercise. I feel like I'm going to learn to fly. Brad: All right, a nice way to get wrist strength is actually to take the band and you're going to take your foot and put it on top of that band, the other foot on the band shoulder width apart. And I'm only going to do one wrist at a time. I find it's a little easier to isolate and get a good strengthening exercise. You can put your forearm flat on your thigh or simply put it on the tabletop like I have here. And we're going to stretch into extension here a little bit. Make sure you have enough stretch on there. And then open up the fingers. That's going to give even more strength to that wrist and fingers. And then back down. Do 10 to 15 reps like this and you might as well just turn your hand over and strengthen the other side of the wrist and do 10 to 15 this way. You'll find that this direction you will be weaker if you're normal, which I think 99% of us are. And do that on both sides, it works really well. Mike: The most important part of the exercise is to keep your forearm touching the mat or your leg the whole time. Otherwise, you're going to start cheating. Brad: Yeah, if you start lifting your forearm, then you're not isolating anymore, it's working the bicep. Mike: Okay, now we're going to show a couple of variations of leg exercises. I'm going to do a lunge and Brad is going to do a squat. For the lunge, I like to have a few bands here. I'm going to hold the handles, now, you can hold it at shoulder height. This might be enough resistance. I personally wrap it around my arms and then I will do lunges. You're not going to feel much as you go down, but as you go up, you're going to feel that resistance. I like to do 10 repetitions. Make sure to keep your feet firmly planted on this. Because if they're not, it'll fly up and sling at you. So make sure to have a firm foot on there and you're going to work both sides. Do 10 repetitions on each. Brad: Actually, that is one big advantage of doing this using the wall anchor. I have it securely in the wall anchor. I like to face away from the wall. Same hand position that Mike mentioned. I'm going to go two feet wide and I'm just going to do a squat. And the resistance comes from the bands as I go up and to get more resistance, I simply step out. Or I could add another band on there as well. You can vary this and do the lunge as well. It has a different angle. It's not so vertical so it works different muscle groups. So you'll feel a difference. It's whatever works best for you. Brad: All right, let's get to those calf muscles. That works really well with the wall anchor. Mich wilk demonstrate. Mike: So in order to work the calves, I need to put the band over my shoulder. Personally, if you're fine with keeping them in front of you at shoulder height and getting enough resistance, that's okay. I'm going to wrap it here and then I'm going to get resistance as I go up. And actually, you have to control yourself on the way down because it really wants to pull you back down. So it's really going to strengthen your calves. Again, three sets of 10 to 15 repetitions. Brad: Right, so you get some eccentric strengthening on the way down. Big benefit plus your working balance as well, which is a really nice benefit you get from bands. Okay, the next thing we're going to focus on is quadricep and hamstringing strengthening. We're going to isolate it. This works really well to isolate it. We're going to use the ankle strap. If you remember I mentioned it at the beginning. Here's one of the reasons you can use it. I already have the ankle on the strap on this ankle. I'm going to actually use the higher anchor because it gives a better angle for the hamstring. Easily put that on there. It's nice to have a chair or stool on wheels so you can vary the resistance very easily by getting farther out again, and adding more bands if you need. Straighten the knee and I'm going to curl underneath, and the full range of motion. We're not going to do little cheating arcs like I call them. It's the full range out and curl it under. Now if you happen to get a hamstringing cramp with this, which if you haven't done these before, you might, you simply stop, straighten the knee out, lean forward, stretch it out, and then actually I would stop that exercise until the next day. Once the muscle cramps, it needs a break. It's just one of those little things that do happen to certain people. Brad: Now to do the other one, the quadricep muscle, simply take the band out of the anchor there. I'm going to put the band in the bottom anchor. Now I do need to get the band to go between the legs of the chair. Okay, I'm going to work this, start at a 90-degree, angle in the knee, lift up slightly, and kick. Now this works out well because the strap around the ankle fastens it and stabilizes it to the band, to your ankle. So you can go up and back down and work your range just like this. Don't do them too fast. Just like I mentioned in the hamstrings. Out, hold for a second, and come back down. 10 to 15 of these as well. Brad: Now continuing on taking advantage of the ankle strap, I'm going to actually leave it hooked up to the bottom anchor. I'm going to use something for balance, a stick. You can use whatever you want and maybe you won't need assistance for balance depending on your level. Again, I'm going to find the right resistance by the distance away from the wall or simply add resistance or a heavier band, abduction. Really important for that hip. If you're one of those waddle walkers, this can be a good exercise. Now the beauty of working on this is I'm strengthening my left hip, but at the same time, my right hip is working incredibly to maintain balance and stability. Make sure you don't cheat, in other words, don't lean to the side. This is not what you want to do. The upper trunk is strong and stable and we isolate this hip motion. Do 10 to 15, I guarantee you you'll feel it right in the hip. Brad: Look at my toes, make sure they're pointed straight ahead and not turned out to the side. This is a tendency a lot of my patients do when I hip strengthen with them, I correct them and it works out well. So you can go hip abduction, step over the top of the band, and go into hip flexion with a straight knee, isolating the flexors. Then the crossover, the hip adduction to work the groin muscles on the inner thigh. And then last but not least, is hip extension. Good tall and strong trunk, kick behind you with a straight knee. Don't lean forward because it's cheating and we want to maintain that upright posture. You'll feel those butt muscles working and going to town really well with that. I'm getting tired, I need a break. Brad: All right, with these hip exercises in all four directions, you're going to go 10 to 15 repetitions. If that gets too easy, add more resistance or add another set of 10 to 15, it's your choice. Mike: And make sure to work both legs. Now throughout the week, if all these exercises are too much in one day, maybe just pick five on Monday, five on Tuesday, and then repeat Monday's workout on Friday. Pick and choose, just make sure you're working your entire body. Brad: That's right, banding is such a wonderful workout, this is all I use is bands and body weight and it really works my balance, my strength, and stamina. I'm not turning into a Hulk, but I'm healthy. Mike: So you'd like to check out more videos on how to use resistance bands, take a look at "How to Use Resistance Bands; Best Beginner Guide by Bob and Brad. Get Fit & Look Great!" Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads 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: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap 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​ 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.

  • A Huge Cause Of Accidental Falls. How To Stop!

    This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/W9sm4F2sZbA Mike: Three weeks ago, Bob's 92-year-old mother fell down while trying to get out of her chair. Bob, Brad, and I have often dealt with this many times, but there is a solution. Brad: As a matter of fact, at one point, both of my parents needed a lift chair. So I did a lot of research to find out what was the best chair for them. And I found out there was a big misconception that a lot of people think a lift chair is just so people can get in and out of the chair easier, which is true, but there's a lot more than that. Mike: Some additional benefits from a good lift chair include improved circulation through your legs, having good posture, and most importantly you want it to be comfortable. Brad: That's right, and I found I was really looking for leg circulation because my mother has poor leg circulation and there's a specific chair that's going to help with that, as well as the other benefits. We'll share that with you so you don't have to do the research that I had to do. Alright, so actually we bought two separate chairs from two different manufacturers for my mother and father. And this was a couple of years ago. And now actually, after reviewing this chair, I would've much rather bought this chair because it's a better quality, has better options, and the price was definitely better. Mike: We're going to discuss the 10 advantages of the FlexiSpot XL6 Home Power Lift Recliner. The first advantage of using a lift chair is that you can get up from a higher position, so people who are struggling to stand up independently from a normal chair can get up from a higher surface like this. Now, you don't want to fully depend upon the total height being raised that high if you don't have to because over time it can make your legs weaker. Brad: Right. Mike: So just go as high as you need to get up. As Brad is showing here, he could probably get up from a lower position using his quads a little more and keeping him strong. Brad: Right, don't let the chair take over your strength. Alright, the next point is posture and comfort. They're directly related, and what I always look for is a firm chair, not a soft one. We want good back support and if it's too soft and cushy in the seat, what happens is you sink way into it, which some people think is a comfortable, nice soft chair, but it makes it much more difficult to actually get out of that chair. You need this rocking motion for people before they get the momentum, and that soft cushions can round the back out and hold in that static rounded, poor posture over time, can cause pain. Okay, the next point, very critical, is circulation of the legs. Now some chairs, when it lifts up, they do not have a cushion all the way across by the knees. It's not very comfortable that way and it creates pressure points in two areas, which actually impede circulation, therefore, swelling in the legs actually can get worse and not better as a result of lifting up. This chair does the job that it should do. I'm very happy with it. Mike: Another way this chair helps with blood flow is you can actually get all the way flat. You want to get your feet more elevated above your heart and this will help with circulation and lymphedema. Now you can even throw some pillows in if you want to raise your feet up even more. But this chair actually gets flat. I was surprised. Brad: What really caught my eye with this product is the price, $499, and the quality is very good. I'm happy with it. I paid more than that for my parents' chairs and they're not as good as this. So I actually want to cover more options and benefits that this chair has because I really like them. This one is really particularly good for head comfort and neck comfort. It has three different levels you can easily adjust for the head. Go ahead, Mike. Mike: It also has two controls, you may have noticed. One is for the actual lift chair component and the other is for a vibrating massage as well as heat. There are eight different options with three different vibrating modes. Brad: Now, one little thing that for me, is a big thing is they have a place to store the handheld remotes. Actually, there's a loop here and you can drop 'em there and they're easily accessible. I can guarantee you that there are people that will drop these if they don't have that. And they'll be on the floor, they will not be able to reach it, or it gets tucked down in here and they can't find it. I know that's a situation with my mother and she's not the only one that has that problem. Mike: A few more nice features of this recliner is that it can hold up to 400 pounds of weight and it also has a dual motor system. Brad: Yeah, so in a dual motor system, it's really handy for individual comfort, 'cause one motor actually controls the leg lifting up and down and the other one reclines back, as well as controls lifting up for standing. It is really helpful to have those two systems available. Mike: Now this chair also comes in two options of material, synthetic leather or chenille, which is what we have here, and both are water resistant, so if you spill something on it, you can easily wipe it off. Brad: Now also included is this complimentary pillow. It actually works really well for ergonomics and comfort. You can either put that at your lower back for support, now again, this is personal, you may or may not want it. Go back, it's a nice spot for that neck range where you have may have a hollow spot, a little support there, as well as below the knees. So placing the pillow right under the knees can oftentimes alleviate knee pain if you've been walking and that arthritis is bothering you, it's a great little benefit. We really think this is a great deal for a lift chair. Again, it's the Home Power Lift Recliner XL6 with massage, heat, and headrest. Mike: Bob & Brad's followers can use code BB50OFF for a special discount. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads 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: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap 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​ 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.

  • Frozen Shoulder? Step-by-Step Exercise & Pain Relief Program for the “Frozen Stage”

    Frozen Stage: Booyah Exercises: Start by doing exercises 1-3. 1. Stick under shoulder blades in armpits. Perform chin tucks. (10 repetitions) 2. Progressive Statue of Liberty. (10 repetitions) (Stick on the floor or a chair) 3. Extensions of shoulder pain arm using opposite arm OR with broomstick or booyah. (10 repetitions) After the extension of your painful shoulder is equal to that of your nonpainful shoulder, you may stop exercise 3. Substitute exercise number 4 instead. So, you are doing exercises 1, 2, and 4. 4. Shoulder internal rotation with a stick or belt. After internal rotation of your painful shoulder is equal to that of your nonpainful shoulder, you may stop exercises 4. Substitute exercise number 5 instead. So, you are doing exercises 1, 2, and 5. 5. Supine assisted flexion. With the other arm or with Booyah Stik. After flexion of your painful shoulder is equal to that of your nonpainful shoulder, you may stop exercises 5. Substitute exercise number 6 instead. So, you are doing exercises 1, 2, and 6. 6. Slide the hand of the painful shoulder arm up the wall using a towel. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

  • Common Mistakes Leading to Bicep Tendonitis and How to Avoid Them

    Introduction Bicep tendonitis is a common injury that affects many people, especially those who are active in sports or exercise regularly. It occurs when the tendons in your bicep become inflamed and irritated. This can cause pain and make it hard to move your arm. Understanding the common mistakes that lead to bicep tendonitis is important because it helps you avoid this painful condition. By learning what these mistakes are and how to avoid them, you can keep your biceps healthy and strong. In this article, we will discuss the most common mistakes that cause bicep tendonitis and provide tips on how to avoid them. This way, you can enjoy your workouts without the worry of getting injured. What is Bicep Tendonitis? Bicep tendonitis happens when the tendons in your bicep get irritated and swollen. Tendons are strong cords that connect muscles to bones. When these tendons get inflamed, it can cause a lot of pain and make it difficult to move your arm. Symptoms of Bicep Tendonitis Pain in the front of your shoulder or upper arm Swelling and tenderness Weakness in the affected area Difficulty moving your arm, especially when lifting or reaching overhead Bicep tendonitis can make everyday activities like carrying groceries or brushing your hair uncomfortable. It’s important to recognize the symptoms early so you can start treating them right away. Common Mistakes Leading to Bicep Tendonitis Improper Warm-Up One of the biggest mistakes people make is not warming up properly before exercising. A good warm-up gets your muscles ready for activity and helps prevent injuries. Why Warm-Up is Important: Warming up increases blood flow to your muscles and makes them more flexible. This reduces the risk of strains and tendonitis. Effective Warm-Up Exercises: Try light cardio like jogging or jumping jacks, followed by dynamic stretches such as arm circles or shoulder rolls. Overtraining Overtraining happens when you push your body too hard without giving it enough time to rest. This can lead to tendonitis because your muscles and tendons don’t have time to recover. Dangers of Overtraining: Constant stress on your biceps can cause inflammation and damage to the tendons. Importance of Rest: Make sure to include rest days in your workout routine. Your body needs time to heal and get stronger. Incorrect Form and Technique Using the wrong form when exercising can put extra stress on your biceps and lead to tendonitis. It’s crucial to perform exercises correctly to avoid injuries. Common Form Mistakes: For example, lifting weights that are too heavy or using poor technique in exercises like bicep curls and pull-ups. Proper Form Tips: Start with lighter weights and focus on your technique. If you’re unsure, consider working with a trainer to learn the right form. Ignoring Early Symptoms Many people ignore the early signs of bicep tendonitis, thinking the pain will go away on its own. This can make the problem worse and harder to treat. Risks of Ignoring Symptoms: Continuing to exercise despite pain can cause more damage and lead to chronic tendonitis. Early Intervention: If you notice pain or swelling in your biceps, take a break from activities that aggravate it and seek medical advice. How to Avoid Bicep Tendonitis Proper Warm-Up Techniques A good warm-up routine is essential to prevent bicep tendonitis. Warm-Up Routine: Spend 5-10 minutes on light cardio, followed by dynamic stretches targeting your arms and shoulders. This prepares your muscles for the workout ahead. Balanced Training Program To avoid overtraining, it’s important to have a balanced workout plan. Balanced Workouts: Mix different types of exercises to work all muscle groups evenly. Include rest days to allow your muscles to recover and prevent overuse injuries. Correct Exercise Form Maintaining proper form during exercises is key to preventing injuries. Form Tips: Always start with lighter weights and increase gradually as your strength improves. Focus on slow, controlled movements and keep your body aligned. Seek Professional Guidance: If you’re unsure about your form, consider hiring a personal trainer to help you learn the correct techniques. Listening to Your Body Paying attention to your body’s signals can help prevent bicep tendonitis. Recognize Symptoms: If you feel pain or discomfort, stop the activity and rest. Don’t push through the pain, as this can cause more harm. Adjust Workout Intensity: Modify your workouts based on how your body feels. If you’re tired or sore, take it easy or skip the workout to allow for recovery. Effective Treatment and Rehabilitation If you suspect you have bicep tendonitis, there are steps you can take to manage it. Immediate Steps: Rest the affected arm and apply ice to reduce swelling. Over-the-counter pain relievers can help with pain and inflammation. Recommended Treatments: Physical therapy exercises can strengthen the muscles around the tendon and improve flexibility. Your doctor may also suggest anti-inflammatory medications. Rehabilitation Exercises: Gradual stretching and strengthening exercises can aid in recovery and prevent future tendonitis. Conclusion Bicep tendonitis can be painful and disruptive, but by understanding and avoiding common mistakes, you can keep your biceps healthy. Remember to warm up properly, avoid overtraining, maintain correct form, and listen to your body. Taking these steps can help you enjoy your workouts and daily activities without the worry of injury.

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