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576 items found for ""

  • What is Causing Your Shoulder Pain? Shoulder Instability? How to Tell.

    Shoulder instability is an unstable shoulder. Your shoulder is made up of bones that form a ball and socket. When you have an unstable shoulder the ball of the shoulder is not staying within the socket. If your joint is too loose the ball of the shoulder can: 1. Slide around in the socket. 2. Slide partially out of the socket (called subluxation or partial dislocation). 3. Slide completely out of the socket (called shoulder dislocation) All the above movements can result in pain. Normally, several structures work together to provide stability at a shoulder. This includes the bony structure of the joint surfaces, ligaments, muscles, and the capsule (demonstrated with the ball in the sock). Shoulder instability is generally caused by one of three problems: 1. Trauma or injury. The shoulder becomes unstable due to tearing or stretching of the shoulder ligaments. 2. A person may naturally have loose ligaments. They may have joint laxity or double-jointedness throughout their body. 3. Some athletes who are involved in sports with repetitive overhead activities develop shoulder instability. Examples include volleyball players, swimmers, and baseball players. Typical signs that may occur with an unstable shoulder: 1. Repeated shoulder dislocations. 2. Repeated instances of the shoulder giving away or feeling like it is coming out of the socket. 3. A sensation that the shoulder feels loose or that it is just hanging there. Tests for unstable shoulder: 1. Sulcus sign. Pull on the involved arm toward to floor. Look for an indentation on the front of the shoulder. 2. Apprehension sign (should be done by a qualified health professional- do not attempt on your own). Can be done seated or lying on your back. Lift the arm out to the side to a right angle. Bend elbow to 90 degrees. Externally rotate and look for signs of apprehension- the person feels as though it may dislocate. 3. Look for signs of loose ligaments throughout the body. Check fingers, thumb, and elbow. Can you bend your fingers back to 90 degrees or a right angle? Can your thumb touch your forearm? Does your elbow hyperextend? 4. Have someone hold on to your collarbone and shoulder blade with one hand. With their other hand, they should attempt to move their upper arm forward and back. Look for instability, clicking, and popping. If you have an unstable shoulder or shoulder that dislocates you will want to see your doctor. Your doctor can provide you with the appropriate recommendations for rehabilitation and/or surgery. 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

  • #1 Way To Improve Blood Flow & Circulation For Legs

    This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2023. For the original video go to https://youtu.be/EgAc99QIzvs Mike: We're going to show you the number one way to improve blood flow circulation and decrease swelling in your legs while seated. Brad: But before we do we are gonna show you three ways to improve blood flow and circulation while in bed or on the couch. Alright, now this occurs primarily in bed. I would not do this on the couch, but lying down we want to get circulation moving from the legs all the way up, moving proximal, in other words, towards the trunk. If you have lymph swelling or lymphedema, there's a specific way and we're going to show that first. And you can do it lying flat but it works better if you elevate the legs so that the fluid can go downhill. I may even put another pillow under here but for now, that's better. All right, it's a little bit higher. One more pillow would be better. Brad: So, think of the fluid flowing this way. If it's lymph, what happens is there may be a blockage up in the lower abdomen and groin area. If you don't clear that first, everything in the legs will not go. It's like a dam. You need to open the dam to allow the fluid to go down into the system here. So, we're going to work with that first. Mike is going to relax and breathe. So, everything is relaxed. Now, I was taught a way to think about this is that in your belly button is where this fluid goes like a drain in a tub. And it's not exactly how it works but if you can think about it, that helps. Now Mike's relaxed, he's breathing with his stomach and he is going to do a hand-over-hand motion just to help that fluid, that lymph to move forward blocking any area up in the waistline area. Brad: Okay, once you have cleared this area for a minute or two then you're going to go to the lymph nodes or in your femoral crease right here. And you just do a simple massage in a circular area and that's going to clear that area so the lymph can flow through there. Brad: You're going to spend a minute or two there, and then you are going to work on the thighs, bringing your hands as far down as you can reach from the knees and pulling that fluid. There we go. And instead of keeping the hand flat, bring it in like you're scooping, like you're swimming, you want to pull that fluid towards you. It's like when you swim, you don't have your fingers out wide. You keep it together. Brad: There we go. And we continue. So, open the drainage here so things can flow. And we're working this way. And this is as far as you can go because your arms aren't long enough. You know, if you have it professionally done or you have someone else, they can work this down below the legs. We're not going to cover that as this is an independent exercise. Mike: Now, here are three exercises you can also perform in bed if you do not have lymphedema, but want to increase the blood circulation in your legs. If you have lymphedema, you can do these as well. It will not hurt. The first exercise is simply ankle pumps. You want your feet still elevated above your heart for this and you're going to perform this for 30 seconds. You can go up to a minute if you want, just simply going up and down. Once the timer hits 30 seconds we'll go onto the next exercise. Mike: The second exercise is bridging. We're going to perform this for 30 seconds. It's not a 30-second hold, just hold it for a couple of seconds. Up top, make sure you have a nice straight back here, not rounded. You can use your arms for support. If you don't need your arms for support, that is fine. This is going to get a lot of different body parts moving in your legs, including your buttocks, and get those glutes firing. Mike: So, after doing this for 30 seconds, the last exercise, you're going to bring one knee up, hold it with your arms, and you're simply going to try to straighten your leg up towards the ceiling. Just go with what's comfortable. You might be a little tight, but that's fine. Don't go with the full range. You're going to perform 30 seconds on one leg. Once you feel good there, make sure to switch and perform on the other side. And this will get your legs warmed up and activated for the day. Brad: That's right, Mike. Good job. So, the whole idea with this is muscle contraction. The muscle contraction gets the blood moving, particularly the venous blood or the blood returning to the trunk. So, now we're getting to the number one way to improve blood flow and circulation in the seated position. Mike's in a chair and we're going to need a stool. Mike: Or an ottoman with some pillows. Brad: To elevate the legs. Now actually, if you have a recliner at home, that works the best because you can recline the trunk, and elevate the legs, but you almost always need some pillows to get those legs a little bit higher. Mike: Now, when you're in this position for three to five minutes, you're going to either perform ankle pumps going up and down, or you're going to do windshield wipers bringing your ankles out side to side. This is going to help increase the blood flow all the way from your ankles up to your thighs, which is what you want when doing this. So, you don't have to go nonstop for three to five minutes but just be conscious of this. Brad: Yeah, I do my windshield wipers like this. It's just more entertaining. Mike: All right, I see. Brad: Because it gets boring doing exercises. All right, so these exercises and techniques are going to improve circulation in your legs. Now, if you're not able to be up and moving throughout the day, it is important that you do these seated exercises at least three or four times a day. So, you get that circulation moving and maintained. Mike: And if you want to check out more videos on how to improve your blood flow, but without doing exercises, you can check this video "Best 3 Options To Increase Leg Circulation/Blood Flow Without Exercise." 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 T2 Massage Gun Air 2 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 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.

  • We Ranked Balance Tips, From Worst To Best!

    This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2023. For the original video go to https://youtu.be/l31Y535tYBw Mike: Why is this so important to Bob? Well, Bob has been diagnosed with ataxia which greatly affects his balance and he has tried many different ways to improve it. Brad: Bob is going to offer his opinion, and I would say his expert opinion, as a veteran therapist and someone with ataxia, and rate these activities from 0 to 10 and we even have scorecards. It's going to be official. Mike: Now the ataxia has also affected Bob's speech so he's not going to talk too much during this video. Brad: So the first thing Bob tried was working with his diet to improve his balance and walking. Now he's following Dr. Wahls who's a physician and she has MS. She improved her condition from being in a wheelchair to being able to walk with a cane again, just through her diet. Bob: Right. Mike: Now the goal of this diet was to help her cerebellum, which is your coordination center, produce new mitochondria, which are the powerhouse of each cell, which could help bring back balance and walking. So Bob tried this. Bob: Correct. Mike: Now the diet is pretty restrictive for the average person. It includes eating things such as meat and vegetables. You have to cut out dairy, gluten, and sugar as well. So it's not meant for everyone, but Bob thought he would give it a try. Now he did not see a lot of improvement personally with his balance, but he does think it would be good for people who have MS, or possibly some type of head injury issue they've had. Bob: It helped with some stomach issues. But for my ataxia, I would rank it 1 out of 10. Brad: 1 out of 10. So, let's see what we have next. All right, the second thing that Bob tried was strengthening. Now strengthening is supposedly related to balance significantly in some people's book. So he tried those, exercises from the hips and below. Mike, more details, please. Mike: Now the point of doing these strengthening exercises is to help Bob get off of a chair, or on the floor if he happens to fall. So the focus is going to be on the hips and knees. Now the first exercise Bob recommends, and he found very helpful, is called the split squat. It is kind of a lunge variation and it's really good for practicing kneeling down to the floor and getting up. Mike: The next exercise Bob recommends is doing some sort of hip abduction exercise. That means bringing your hip out to the side to help strengthen the abductors, which help with walking. Mike: And the last thing he did were some hip circles while laying on his back just to get some mobility moving in his legs. Bob: I rank the strengthening exercises a 3 out of 10. Brad: The third thing that Bob tried was standard balance activities. These are activities that, as therapists, we've used over the years and it'll be very clear in just a second. Mike? Mike: So the first thing Bob liked to do is called tandem walking. So he would hold onto a railing at home, or you can do it with a cane, or assisted device, and you're going to simply go heel to toe while walking. Try to keep your balance. This is very challenging for some to make sure to hold onto something for your balance. Mike: Also, Bob did some sidestepping, which is simply stepping sideways. Again, he holds onto a rail for balance. Mike: Now the third activity Bob also does, you just stay stationary. make sure to have a walker or chair, something in front of you, and you're supposed to bring your feet close together, like this. You'll notice most people, if they have poor balance, have a wider base of support. Simply standing with a narrow base for a duration of time, maybe 15, to 30 seconds, will be enough of a balance challenge for them. Brad: So Bob, what is your ranking for these activities? Bob: I'd rank it a 3 out of 10. Brad: 3 over 10, all right. I was expecting a little higher on that. Now the fourth thing that Bob worked with was his vestibular system. Now that's within your ear. Common symptoms that happened with Bob, as well as other people, is when you turn your head things start to get dizzy and obviously, bad for balance. Now these exercises, that Bob is demonstrating right now, are what he did. We did a whole video on this, but Mike can you explain a little more about this before Bob hits me? Mike: So Bob is doing the more advanced versions while he's trying to track his thumb with head movements right now. This was probably the most challenging variation. If you're just beginning, you don't even have to have your thumb up, and you can just practice turning your head side to side, or up and down. Now Bob is tracking his thumb going up and down as well. Different people may have different issues going side to side, or up and down. So focus on which ones you need work on. Bob: At first, I would get dizzy when practicing it, but after a while, you adapt and improve. It's definitely worthwhile. I rank it a 4 out of 10. Brad: Alright, 4 out of 10. This is one that people with vertigo would also use as well. Bob: Yeah, I agree. Brad: Alright, the fifth thing that Bob tried was some high-tech device. It's called the stochastic resonance device. Now that's a lot of words, but it all boils down to a device like this. It's Velcro, wraps around the leg in this position, and here, this little device works with your phone through an app, and it does vibration which has a specific vibration that you go through your app on your phone, you work with it. Brad: It stimulates the nerves which helps muscle contraction and coordination. Now this has been successful with some people that we'll get more into. Bob uses it just below the knee. It also can be used on the ankle. For the arms, it gets placed just below the elbow. And actually, it can be used for voice and speech as well, where you wrap it around your neck. Bob: Yeah, I do. Brad: Very interesting. It's very new. It does not work with everybody. But Mike, can you talk a little more about it? Mike: Now, before Bob started using this he did a six-minute walk test. It is a common practice in physical therapy. You see how far you can walk in six minutes. This includes your rest time, as well, in these six minutes. Anyway, Bob tested this out, and after wearing this for three months he found he could walk 100 yards further, as well as stumbling less, and he was able to pick up his feet more. Bob: I would give it a 6 out of 10. Bob: I really like it. Brad: Good deal. Are we going to talk about how to get one? Bob: Yeah, we will. Brad: Alright, first of all, we're going to show you two very successful cases that use this device. The first is on a 78-year-old woman, and the next one is on an 87-year-old woman. Mike, do you want to give a little more detail? Mike: So this is Linda, a 78-year-old who has left knee pain and has had some increased falls recently. As you can see, in the left picture she's not wearing the device. In the middle, she has the device. On the right, she has been wearing it for two hours and you can see the significant change in her walking pattern. Brad: Alright, our next patient is Olga. She's an 87-year-old female who had spinal decompression surgery, as well as mini-strokes, and a few other complications, really causing her walking problems. Mike: She has used a walker for over three years and has not been able to use a cane safely within this time. After wearing the device on both ankles for two minutes, she was able to stand up and walk using a cane approximately 60 feet without any assistance. Brad: That's big progress. Alright, now this stochastic device that Bob is using, he gave a a good rating. We have absolutely zero affiliation with this company but we do have a link to it, https://accelera.us/product/sr-100/. It's rather expensive, but if you use the code BobandBRad2023 they will offer 5% off and free shipping. So you can decide if you'd like to go with that route. Mike: And if you'd like to check out another video on how to improve your balance you can click on the video "25 Second Balance Exercises That Stop Falls (PDF Printout)." 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 T2 Massage Gun Air 2 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 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.

  • Stretching Your Thighs

    Stretching your thighs can help you feel more flexible and relieve tension. Find a stable surface like a table or countertop and lie on your back. Bring both knees up to your chest and hold them with both hands. Make sure to keep your back comfortable with a pillow under your head. Next, focus on one leg at a time. Hold onto your left knee with both hands and slowly lower your right foot off the edge of the surface, bending your right knee at a 90-degree angle. As you do this, pull your left knee even closer to your chest to keep your pelvis in place and prevent your back from arching. You should feel a stretch in your right upper thigh. Hold this position for 7–10 breaths, then switch sides and repeat. Remember not to force your leg down; let it gradually lower as your muscles lengthen. If you feel any knee pain, adjust your leg so that your knee is outside of your hip. Over time, as your muscles become more flexible, you'll be able to bring your thigh closer to the surface. Repeat this stretch 2 times on each side, and aim to do it 2–3 times a day for best results. Strengthen your thighs and keep your body feeling great with this simple stretch routine. 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.

  • What is Causing Your Shoulder Pain? Frozen Shoulder? How to Tell.

    When you have a frozen shoulder, the main symptoms are pain and stiffness with nearly all movements of the shoulder. To Test: 1. Stand in front of a mirror. Raise the affected arm straight forward with the elbow straight and your thumb pointing up. If you have a frozen shoulder the motion will usually be limited to just above parallel with the floor. You may also feel pain in the arm as you lift it. Compare this movement to the non-affected shoulder. 2. Stand in front of a mirror. Raise the affected arm out to your side with the thumb pointing up. Again, motion in a frozen shoulder will usually be limited to parallel to the floor or even less. Compare this movement to the non-affected shoulder. 3. Stand in front of a mirror. Bend both elbows to 90 degrees. Place both elbows into your side. With the elbows tucked in, rotate your hands out and maintain the 90-degree angle. The affected arm will not move as far as the non-affected arm. Women tend to get a frozen shoulder more than men. The typical age for a frozen shoulder is between 40 and 60. You are more likely to get a frozen shoulder if you have diabetes. Recent trauma (surgery or arm fracture) can put you at a higher risk for a frozen shoulder. Heart disease, thyroid disease, and Parkinson’s disease are also linked to frozen shoulder. It can be hard to sleep at night due to the pain in a frozen shoulder. 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

  • When You Turn 50, 5 Exercises You BETTER Start NOW!

    This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2023. For the original video go to https://youtu.be/cOXPdxy9U1M Brad: When you turn 50 or older, you're going to want to do these exercises daily to help remedy neck pain, back pain, hip pain, knee pain, all the way down to the ankle. Mike: We have five exercises that we're going to show you in a follow-along format that'll get your body moving better and feeling better. And we may even have a bonus. Brad: A bonus. Yeah, a major bonus. All right, for this 30-second follow-along, first of all, glute strengthening. You're going to lie down like Mike is and work on bridging. You can do it on your bed, better on a carpeted floor. Hold it for two seconds down. You want to think about squeezing those glute muscles, those butt muscles together. While you're doing that, you can take your hands or fingertips and feel those muscles tighten up. You're going to do this for 30 seconds. Mike: And this next stretch we're going to do is going to work for back pain on one side specifically, neck pain, and even shoulder pain. So what you're going to need is some sort of stick or mop handle, something tall. I'm using a Booyah Stik. You're going to reach up as high as you can comfortably with your palm facing away. And then you're going to lean into it. Hold it for 30 seconds. You can do a static hold like I am right now and just stay here. Or you can kind of rock back and forth depending upon how your body feels. It's going to open up a lot of different things. Mike: And we're going to switch sides starting now. Make sure to work both sides. Brad, what do you have to add to this? Brad: Well, if you're using a mop or a broom handle or a piece of doweling, sometimes you don't have anything it needs to stick on wherever you're at. So you can take a shoe, put it down, and put the end of it in there. And that gives it a nice option to get some grip in there. I really like this one. We can do it standing like I'm doing or seated like Mike is doing. Mike: And we'll say that was 30 seconds. The next exercise is going to work your shoulders. I'm doing it on the ground and Brad is doing it up against a wall there. Notice that my thumbs are pointing up and I'm acting like I'm making a snow angel just with my arms. If you're on the floor, it's good to have bent knees and pillows behind you. Brad, what about the wall? Brad: Make sure your butt, your shoulders, and your head are all contacting the wall. Go up as high as comfortable and back down. Make sure you breathe. Coming up on 30 seconds. Good deal. Mike: Okay, the next stretch is going to work your shoulders a bit. It's called the pinky-up-the-wall stretch, or arms up the wall. So what I'm doing is putting my pinkies and my elbows on the wall, reaching up as high as I can comfortably, and coming back down. If this is hard with both arms at one time, you could certainly just do a single arm as well. Brad, what is this going to help people with? Brad: Think about bringing the shoulders up at this point. So the shoulder blades elevate and we're gonna position those shoulder blades so that the shoulders work properly. Mike: And 30 seconds already. Okay, now we're going to work on a calf stretch. You simply need a wall in front of you. And I am stretching my back leg here. Notice how it is pointing straight ahead. The more upright my posture and the more I lean towards the wall, the more stretch I feel in my calf itself. Brad, am I forgetting anything here? Brad: Yes, you are, Mike, look at this foot. I want to emphasize you don't want your foot turned out. Make sure it's pointed ahead. Now, you can have a knee locked. Let's do the other leg and we'll clarify this. Mike: We're going to switch legs here. Brad: Now, the knee is fully extended. There we go. That gets the gastroc muscle. Do that for 15 seconds and then bend the knee and then do it again. Make sure the heel stays glued to the floor, which stretches a deeper muscle called the soleus. Very complete. It's a nice one to do. All you need is a wall, a floor, and some shoes. Mike: That's all you need? Three, two, one. Brad: We're done. But wait, Mike, there's more of the bonus, the prayer stretch. Mike: So I am doing it in a kneeling position. Brad is doing it in a seated position. For me, I have my heels together and my knees out wider. And I'm just sitting down into this. I could push my hands more forward and get more of a stretch. It kind of works everything. We're going to sit here for 30 seconds. If this feels uncomfortable, you can certainly rock forward. Take a break and then come back into it. And Brad is doing it with a chair. And we got three seconds left and we're done. Brad: All right, so that's three or four minutes of stretching. After you do it about five times, you'll have it memorized and it's something you'll want to do every day. Mike: And if you want to check out more videos for seniors to stay active, you can check out this video here, " 3 Leg Exercises Seniors Should Do To Keep Their Legs Strong." 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 T2 Massage Gun Air 2 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 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.

  • #1 Way You Are Wrecking Your Shoulder

    This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2023. For the original video go to https://youtu.be/1lXMGEUUqRo Mike: Bob would occasionally have shoulder pain until he discovered the number one way to treat this issue. Now, in the past, he used the McKenzie Method, and Mulligan, but things weren't working long-term until he discovered a different therapist. Brad: Right, so what happened was Bob was doing some research, reading some books by Rick Olderman, a veteran physical therapist who has a whole technique that he has developed. Now, to make a long story short, he found out that his shoulder blade was actually the problem, not his shoulder joint. So what he did is continued to research Rick's new technique, and he came up with the solution. Mike: So now we're going to go through great detail of what exercises Bob did to get his shoulder blade back in place, and fix his issues. Brad: And the great thing about it is the exercises are not that complicated, and that's the beauty of this whole program. All right, so before we show you the exercises, the whole idea is that here's the shoulder blade. Now what happened is Bob's shoulder blade was depressed, not emotionally, but physically, it actually was down a little bit. It doesn't take a lot to stretch the muscles here and create that pain all in this area and it can radiate down to the shoulder. So let's start with the first exercise to stretch and get the muscles to release to start getting it elevated. Mike: Okay, the first exercise in Rick's book is called All-Fours Rocking. It also kind of looks like a prayer stretch. So in order to do this, you need to be on your hands and knees. Brad will show a version seated if you're unable to get in this position. So what I'm going to do is sit my butt towards my heels while keeping my hands pushing down into the mat. You can also do this on the floor. And what I'm going to do is sit here for three to five breaths and relax, and then I'm going to return to the starting position. You're going to rock back into this seated position three to five times. Make sure to keep your hands in place, and this'll help stretch out that scapula. Brad: Right. Now you may wonder, why is this actually working the shoulder? And again, come back up, Mike. The shoulder blade, I'm going to show an outline of where it is. Right there where my hand is. Now go ahead. Now what's going on is the shoulder blade is rotating and coming up in the direction that we want it to move. Hold it, stretch out those tight muscles that are pulling it down, and that's the first step, is allow it to get up where it needs by releasing the tight muscles, and it's going to work. Mike: Now, if one side is specifically tighter than the other, you can also take the tight side, cross over a little more like this, and then reach down. I'm feeling way more stretch now on my left side doing it this way. Brad: I do want to add that this can be done on a bed if it's not too soft. Probably best on a carpeted floor and a firm surface. We're doing it here because it's better for videoing, but if this doesn't work for you, or going on all fours, hands and knees, is uncomfortable, simply sit at a table here. Now if you have a chair with wheels on it, it works really well. I'll show you both options here, and if you have a chair with wheels, the hands are like they're glued to the table, and you roll the chair back, and we get the same stretch that I mentioned with Mike. Again, hold for three to five breaths, and come back up. Repeat that three times. Brad: If you have a chair that doesn't have the wheels, which will be very common, then take a towel, and put it on a smooth tabletop or a cupboard. Then we just slide forward. If you don't have the towel on there, the hands may stick. It makes it much nicer to have a slippery, easy surface to move, stretch, again, three to five breaths, come back up. Do that three to five times. How many times per day, Mike? Mike: Do it one time a day, and see how it helps your shoulder out. Brad: That's right. I think we could actually go up to two or three times a day after a while. Isn't that right, Bob? Twice. Bob concurs with twice. Okay, a brief explanation of why we do this exercise. The previous exercise stretches out the muscles down here that are pulling the scapula down. Now those are stretched, we need to complement by strengthening the muscles up by the neck, which will pull the scapular up. So we do the arm slides going up the wall. Mike, can you explain this in detail? And that's how that scapular motion is working. Mike: So to begin, you're going to need your hands touching the wall. My pinkies and my elbows are up against the wall the entire time. I'm going to start sliding my arms up the wall. When I get to this point, I'm going to think about my scapula's turning out, helping lift my arm up. Once I'm up overhead, I'm going to try to hold it for three breaths, and then I'm going to come back down. You're going to perform five to 10 repetitions of this with a heavy emphasis on making sure that scapula is lifting once you get up overhead. You should feel that, where Brad is pointing to on my shoulder blade there. That is what you should feel activating when you're lifting this up. If you can't go all the way up, that's fine. Just go to what you can tolerate, and try to hold it there for three breaths, and then come back down. Brad: One thing I think about is when I get to that point, I just think about bringing my shoulders to my ears, and that way you know the right muscles are contracting and pulling that scapula up. How much pressure are you putting on the wall, Mike? Mike: I'm not pushing too hard. I'm not forcing into it, but I am keeping contact the entire time. If you have too much contact, it's going to be harder to slide your arms, also. Brad: Right, yup. So don't lean into the wall through the arms. Just gentle. Mike: And make sure to go down slow and controlled with pressure as well. You will feel it going that way, too. Brad: All right, the third stretch. You're going to lie on the floor. It's going to address the muscles in the front, the chest muscles. And it's going to stretch those out as well as allow the scapulars to move up. Mike will show it in detail. Mike: So begin in a hook line position. So my knees are bent. This allows my back to be flat on the floor here. I'm going to have my thumbs pointed up towards my head, and then it's like you're making a snow angel if you're in a region of the world that has snow, you know what we mean by this. So you're going to bring your arms up overhead, keeping your elbows and shoulders straight as long as you can. You can either hold it here for 30 seconds, or you can just kind of do repetitions slow and controlled. Try to keep your hands in contact with the floor as much as you can. Mike: Some people, if they were tight, like my right arm here, I'm exaggerating, but it might start coming off the ground. This is okay to begin with. Over time, try to keep your arm flat and touching the ground. Now you will see with me, as I get up shoulder height and higher, I struggle to keep my whole arm on the ground, and my elbows start to pop off, so I'm a little tight, and this is the area I really need to focus on. Brad: Think about your breathing, relax. You can see Mike's face is turning red because he's trying to talk while doing this exercise, but yeah, these are good points, Mike. My shoulder is tight, and I cannot keep my arms, hands, to the floor all the way up, but I'm working on it, and it's improving. Okay, the fourth stretch is stretching above your head in a door. Mike is holding onto the frame of the trim of the door and putting body weight in. Here, let's get over here so they can see it. And we're stretching muscles here, and here again to help that scapular release and move upward back where it belongs. Mike, can you tell them a little more about it? Mike: So you need to go up to a doorway, doorframe. You can also do this on a pull-up bar, or anything you can get your fingers on that is above your head. You're going to have to have the door open. Notice my palm is facing away from me. Once I'm straight up, I'm going to lean towards that side, so this is going to apply a stretching force to the shoulder. I'm going to sit here for three to five breaths, and then relax, and you're going to try to do 10 repetitions if possible. Now if this is problematic for you, you can't reach up this high, we'll show you an alternative version using a stick here in a moment. Brad: Right, and a key thing, and if for some reason this gives you pain or sharp pain, then you need to not do it, or do it in a way that's easier, like I'll show in a second. Mike: Now, a simple way to add more of a pulling force, if you can tolerate it, is to simply squat your legs down more. This will apply more stretching to the shoulder area. Brad: Okay now, if using the door trim like Mike demonstrated is too aggressive or too high, you simply take a stick. You can use a broom handle, a piece of PVC plastic pipe, Booyah Stik. Then the important thing is you're going to go up to a countertop, or if you're doing it seated on the chair, the stick must not be slippery, or it must be very stable on the bottom. So if it slips, you can simply take a shoe, put it inside the shoe, and that allows it to grip so it's steady. Very important. Then you bring your hand up as far as you feel comfortable, palm is away so you can see the back of your hand. Grab the stick, and then lean into it. If you're standing, I can simply bend my knees and gently get the stretch until you feel a comfortable stretch. Again, no sharp pain or it's too aggressive. Come back up, and do that. Three breaths. You can do a stretch where you go on and off, pressure on, pressure off. Mike, any additions if you do in the seated position? Mike: Just make sure it's nice and tight next to you. You can do this in a chair, as well. You don't have to be sitting on something tall like this. And I just lean over to feel more of a stretch with this version. Obviously the higher up you can go, the more stretch you will feel. If you're only up a short way, that's fine. You could probably just lean a little more sideways, and it'll naturally help your scapula lift up like it should. Brad: Right. Again, the idea is not to get overly aggressive. Take your time with it to start with. Gradually work into it. All right, now this fifth exercise is actually for your posture. Many people slump without even realizing it, which affects the mechanics of the shoulder, as well as your breathing. So in a seated position, put your legs in a 90-90 position like I have here, not tucked under the chair, or out in front. And then the right hand, will go on the sternum right here. The other hand on your abdomen. Now those are just so you can feel your posture get better. Think about the top hand as going up towards the ceiling at an angle, and then your hand on your stomach, you're going to feel those muscles actually tighten up. Let your arms be relaxed. Let gravity take them where they want to go. Brad: So in other words, we're not going over extend. It's simply up with this chest, feel the stomach muscles tighten in, and let the arms relax. The elbows will actually fall straight down like a plumb bob, if you will, and you have good natural posture. Okay, so Mike, any additions? Mike: Once you get in this posture, you can release your hands, just focus on it. If you notice over time, you're starting to round forward again, just simply use your hands again, get into that posture, and relax. Most people, when they think about good posture, they immediately squeeze their shoulder blades back. That's going to be a lot of work. Your shoulders are going to get very tired doing that. It's not that, it's just simply elevating your ribs. Chest towards the ceiling like this, and now I have good posture. Much easier to maintain. Brad: And this one, you can do throughout today. You don't have to do 10, 15 repetitions. Better to do two or three, and do it 10 times a day, and really get that so it's a natural thing, you don't have to think about it after a while. All right, last but not least, and Bob said this is his number one pain relief postural position thing. Very simple to do. In a chair, the weight of your arm is pulling your shoulder down which can create pain after a while. The idea is to elevate that arm approximately one inch, and that's going to put it in the right position, take the stress off, and the pain drops significantly. Bob, you agree? And that's exactly what Bob experienced. So, if you have a chair that the armrest does not work because it's too low and it's uncomfortable, take a pillow that you sleep with, fold it in half, and then you squeeze it in there. Then you have a nice, soft, cushy arm rest that's comfortable, it's soft, and it elevates the shoulder appropriately. Even with a healthy shoulder, it feels much better than just hanging there. Okay, now. Carry on, Mike. Mike: Well, I should say, if you're in Brad's circumstance in a recliner, that also works as well. Just put a pillow underneath your arm like that. Brad: Good point. Mike: Now, if you happen to have a computer chair, and you're having trouble at your computer station, and your arm rests are too low, and you have adjustable ones, simply elevate them a lot higher than you normally do. Also, if they can angle in, that will help. If they don't, you can also put a pillow in there to help get a nice angle in position. So if you look at how low this is here, how depressed, it's putting a lot of extra strain on my shoulder muscles up here. Mike: Simply elevating that takes that pressure off there. It feels a lot better, especially if you're sitting for eight hours a day. Now for Bob, he is a very tall man, some even say a giant, and his chair- wouldn't go up high enough for his height. His arm rests were kind of stuck at a certain position. So if this was too low, Bob simply took a pillow and put it in here, but later on he took some type of foam pad, put it on the arm rest. That was the perfect height. Perfect height for him. And he taped it on there, and he has an ugly looking chair, but it works for him. Brad: He taped his arm to the arm rest? Mike: No, he taped his foam to the arm rest. Otherwise he'd be walking around with a chair on his butt all day. So after six months of dealing with shoulder pain, and even neck pain, for Bob, he started doing all these exercises and within two weeks, his pain started going away. He still practices many of these exercises daily, because he enjoys them and feels like they work, but you can pick which ones work for you in the longterm, and just stick with those. Brad: Actually, he said in two weeks, his pain was gone. Mike: Gone. Disappeared. Brad: He did say, and Bob, correct me if I'm wrong, the best exercise, or posture change, was the pillow or the pad under the painful side, as well as sliding the pinky up the wall, elevating that, and strengthening to get that scapula in the right position. Worked well for him, so we wanted to share it with you, and hopefully, you'll have the same success. Mike: If you want to check out more videos about shoulder pain, you can watch "Fix Posture & Shoulder Pain With 3 Exercises (All Ages)." 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 T2 Massage Gun Air 2 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 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.

  • Chest Stretch

    Adding a chest stretch to your routine can help your body in many ways. To start, lie on your back with knees bent and arms by your sides, palms facing up. Slowly move your arms out to the sides, like making a snow angel, until you feel a gentle stretch in your chest, shoulders, and upper arms. Hold this for 30–60 seconds, making sure your lower back stays flat. As you get used to it, try stretching your arms even further and notice if one side feels tighter. Once you're comfortable, try bringing your arms overhead, with your hands meeting in the middle. Keep your wrists and elbows touching the ground and your lower back flat. This not only stretches your chest and shoulders but also helps the muscles around your shoulders. Pay attention if one side feels different. For more of a challenge, you can use a foam roller under your back while stretching. Remember to breathe and don't push yourself too hard. Doing this stretch often can make you more flexible, help you relax, and keep your muscles feeling good. 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.

  • What is Causing Your Shoulder Pain? Rotator Cuff Tear? How to Tell.

    There are four muscles that make up the “rotator cuff” of the shoulder. The four muscles work together to move the shoulder and stabilize the shoulder. Each of these four muscles has a tendon by which it attaches to bone. When a tear occurs in one of the rotator cuff muscles, it happens in the tendon. Most tears in the rotator cuff tendons occur from a gradual wearing down of the tendon. This may occur during impingement (or pinching) of the shoulder tendon. Tears can be “partial” which means the tendon is damaged but not completely severed. Tears can also be complete, which often means the tendon is torn from where they are attached to the bone. Common Symptoms of a Rotator Cuff Tear: 1. Pain over the side aspect of the upper area (police patch area) 2. Pain and weakness when lifting the arm in a certain way. 3. Pain while resting and at night. Painful to sleep on the affected shoulder. 4. Cracking or popping sound or sensation when you move the shoulder in a certain way. TESTS (For your knowledge only- have your shoulder assessed) 1. Drop Arm: Lift your painful arm to the side using the nonpainful arm. Let the pain go and see if you can hold the position without dropping the arm or shrugging. 2. Place both elbows at your side. Bend the elbows to a right angle. Have a second person attempt to push both arms toward each other at the same time. A shoulder with a rotator cuff tear may give away. 3. Place the arm of your painful shoulder behind your back with the back of your hand resting against your lower back or pelvis. Attempt to lift the arm away from your lower back. A second person may apply some resistance against the hand if needed. If lifting the arm or receiving some resistance to the arm causes pain, you may have a rotator cuff tear. 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

  • Sit Too Much Follow This 3 Minute Routine To Thrive

    This article is a transcribed edited summary of a video Bob and Brad recorded in August of 2023. For the original video go to https://youtu.be/WsQGHKQS-78 Brad: So walking is a preferred exercise by many doctors and therapists to keep our bodies healthy and fit as we age. Mike: However, there are many reasons that seniors are unable to walk whether it's arthritis, knee pain, diabetes, or neuropathy. There's a whole array of issues that can limit your walking ability. Brad: So what we have done is we have a list of exercises we're going to show you how to do in a chair that are going to help you get fit and thrive. All right, so we have eight seated exercises and we're going to go through this. I'm going to talk a little bit about the exercises as you're doing them. The first thing is not an exercise, but a warmup. Brief and simple. Take a deep breath, and in through your nose, exhale out your mouth. Do that two or three times. You can bring your arms up like this just to stretch, wake you up, and get you ready to go. Brad: All right, the first one's very simple. Make sure you're scooted back in the chair. Good posture. And we simply are going to do what we call kicks or long arc quads. 10 on each leg, or 20 if you count right, and left. Brad: Now we want to think about sitting. Sitting has become the new smoking. Now if you haven't heard that before, the reason that is Mayo Clinic analyzed 13 studies on long-term sitting, that would be eight hours per day. And for those people who sit that long, their death rate or their life expectancy is decreased equal to the amount of people who smoke daily. So that's how that term came along. Are you at 20 yet, Mike? Mike: I am. Brad: Let's go to the next exercise. Seated, good posture, and marching up as high as you can go with each knee. Again, 20 total or 10 on each side. You could do more or less. This should take about three minutes plus or minus, depending on how many you do and your speed. So as you continue to do these exercises, you're moving the joints throughout your body. The motion in the joints is a very healthy aspect for the joint synovial fluid, moves, more nutrients get throughout the joint and will help your arthritis. Mike: For the next exercise, we're going to simply sit down and reach laterally with each leg and tap out as far as you comfortably can. We're going to do 10 repetitions on both sides. This is going to work the outside of the hip muscles and the inside a little bit. Just get things moving and feel good. Brad: That's right. Now a little tip as we do these exercises, think about when you get up in the morning, one of the first things you'll want to do is go drink at least two glasses of water. Make sure you do that before you get to your coffee. All right. Mike: The next exercise we're going to do is W's. It's going to work your upper body. So if you look at the shape of my arms and head, it makes a nice "W" shape. We're going to do 10 repetitions. Make sure to have a nice, good posture when you do this. Brad: Yeah, so make sure you breathe in as you go back, and exhale as you go forward. Don't do these too fast. It's important that we take our time, and get a stretch, and this helps the shoulders. It helps you breathe. Get that oxygen in, and carbon dioxide out. It's a very good posture help and shoulders, and just getting you more awake. Mike: The next exercise is a seated trunk rotation. So I'm just simply twisting to the right and left. Go what pain-free range you have. If you have a chair with armrests like this, you can also place your hand on them and hold it for three to five seconds, and then rotate the other direction. Just get a nice stretch with the rotation. Brad: So this is a nice exercise to do. Make sure to relax. But this is one of those things that is a functional exercise with you're looking, so you can look to the side. If you're still driving, look behind you. It really helps. That helps the mid-back and lower back with all kinds of activities. Relax and enjoy it. Mike: You said still driving, I thought you were saying do this while you're driving. Don't do it while driving. In the next exercise, you're going to bring your arms and hands out in front of you and you're going to simply make a fist and open your hand. You're going to try to do 10 repetitions in total. Get those fingers moving and feeling good. Brad: That's right. You have to remember there are 27 joints, and 34 muscles in each hand. There are a lot of areas that can get stiff and arthritic and painful. This will help them out and get you more functional and moving throughout the day. Mke: And Brad knows the name of every joint and muscle in there. Brad: Well, I had it memorized. Mike: Now we're going to work the neck muscles. So we're going to rotate to the right and left. Just turn as far as you comfortably can. Brad's going to show if you want a little extra stretch, what you can do. Brad: So we're going to keep our shoulders stationary and look to the right then to the left. To get a little extra stretch, gently take your fingertips and just add a little pressure. We do not need to get aggressive with the neck, but a little extra stretch can be helpful. Again, good judgment with this. Not too hard. Oh, it feels good. Mike: And the last exercise is sit-to-stands. So simply sit down and stand up. Do five to 10 repetitions total. If you need to use your armrests, you certainly can. If you don't need to use them, you can simply cross your arms. A good thing to focus on when you are sitting down is to make sure you have nice good control. If you fall back into the chair, you still need to use your armrest. Also, if you have trouble getting up, try scooting your butt forward, sitting upright, leaning slightly forward, and then getting up for proper technique. Brad: This is a very functional exercise. You use a lot of large muscles. Your heart rate's going to go up with this. You're going to get a little bit of cardio benefits from this. So work on it, be safe, and I'll work up to 10 repetitions, more if you would like to. Be comfortable with it and don't overdo it. All right, so that concludes it. But you must sit down, rest, take a couple deep breaths again just, as we started, and make sure you get a glass of water to rehydrate. It will take a little bit of extra out of you. So rehydrate and fuel that system. Mike: How often should they do this routine? Brad: Well that's a good question. Once a day. If you want to do it twice a day, that would be good. But if you're very sedentary, just once a day to start with, take a break the next day if you have sore muscles. Mike: For more great seated exercises check out our videos: "10 Minute Seated Exercises for Seniors, Elderly, & Older People" and "Seated Exercises for Older Adults- 10 BEST By Bob and Brad." 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 T2 Massage Gun Air 2 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 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.

  • The Lazy Man's Guide To Back Pain (5 Tips)

    This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2023. For the original video go to https://youtu.be/k15PnSow1MM Mike: Are you tired of dealing with back pain but don't have time for all the complicated exercises? Brad: You're in luck because we have five options that at least one of them is going to get you out of that back pain syndrome and get you moving. Hold on, we'll get right to it. All right, the first thing we going to to address is if you have pain getting out of a chair consistently, there are a couple tricks that you can do so it becomes pain-free or notably less pain. Mike, let's go with it. Mike: The first thing we want to highlight is what position works for you? There's not a right or wrong answer. Some people will feel better getting out of a chair with a flexed spine. Mike: Others may feel better getting out of a chair with a straight back and pushing up. Mike: Find whatever position is best for you. You can start by simply flexing or sitting straight up. Determine which position is optimal. The next thing you want to do, for some people it's going to be this first exercise. The other will be the next one. What you want to do is engage your core. In order to do that, you're actually going to push your stomach out in order to feel this, put your fingertips in your sides and push into them. Some people, once they engage their core and then they push up, they don't experience the back pain. Mike: Some people, that may not work for. So what we want to do is recommended by Stewart McGill and it's called anti-shrugging. So a shrug is essentially bringing your shoulders up to your ears. You want to prevent this. In order to prevent this, you're going to have to engage your pecs and your lat muscles, which run all the way down your back here. So what I'm going to do is not shrug up, so keep my shoulders depressed, engage my pecks, lats, then I'm going to push up and stabilize like that. For some people, that will be the key to getting up without having pain. Brad: But wait, Mike. There's more. Mike: There is? Brad: Well if you don't have arm rests, do the exact same thing, but you can put your arms on your thighs and do the same contraction and use that to get up. Another option without armrests. Mike: Another component we forgot to mention is foot placement. So if you are someone that tends to have your base of support or feet together, this can sometimes cause your back pain to be worse. So try to have a nice wide base of support. Brad: That's right. The next scenario is if you have consistent back pain if you've been sitting or standing for a length of time without motion, you need to get things moving in the back. We're going to talk about how you can do this and it's going to work very well. We've had a lot of success with it. It's your turn, Mike. Mike: So, every 30 minutes or so, try to set a timer and get some movement going. So, just going on a simple walk. If you're in your office, just do a small stroll. If you can go outside for a walk, go ahead. But when you're walking, the first key to do is look at your posture. A simple recommendation, if you have a flexed over posture, to correct it is simply clasp your hands behind your back and grab them softly like this. This will automatically correct your posture. And this is a recommendation from Stuart McGill who is one of the back pain research experts, I would say. And you simply walk around like this for a period of time. If you can maintain that without the hands back there later, and your back pain is less, that is a good option. Mike: Now Rick Olderman also has a different option. Brad, you want to talk about that? Brad: Right, now this is if you have one-sided back pain. Say it's on my right side and you're walking and it's painful, take your right arm and reach up or over your head like that, which stretches this area out. And it's one of those things that you'll notice it right away. It'll feel good. It looks a little funny walking around like this, but if it relieves your pain, you do it. You don't walk around like this all day long. You do it for a certain period of time, a minute or two, and do it throughout the day. Mike: Now another key element of Rick Olderman's program is talking about your walking pattern. So if you are a heel striker, this can put more impact force going up your leg and into your back. In order to take less stress through your joints you can simply walk landing on your forefoot or a flat foot. In order to do this, you will need to start taking some smaller steps. You can try this simply going in your house without wearing shoes to begin with. If this helps, you can watch other videos we talk about walking correction. Otherwise, if this doesn't help, try the other things we suggested. Brad: Nice work, Mike. Also, we do have a suggestion from Bob. I remember you tried this with a number of patients. You had them walk a little bit faster and increasing speed. And so not speed walking, but a little speed, a little faster. It helps the back pain, and you walk as far as comfortable and sit down. Mike: Now the third tip we have for back pain is when you're walking and the other recommendations we told you aren't working, sometimes you just need to decompress your spine. You can do this on a park bench, maybe at a countertop at your house if you're home. And Brad's going to demonstrate it. Brad: All right, now this is a technique that I've had patients use on countertops, that worked very well. I use it myself. I haven't needed to for a while because I've been feeling good. But you go up to something solid, a park bench like we had mentioned, or countertop. Take your arms and rotate them so the palms are away from your body, on the countertop or the solid surface. And now I'm going to take my weight. You can see my knees flexing, bending, and I'm going to allow my core muscles to relax. And you'll feel the back actually get that traction or decompression, and that's when you feel that relief. Oh, I feel it right now. It's a good stretch. I might hang out here. typically 15, 30 seconds. If you do this and it creates pain, it's not for you. You need to try one of the other options. Brad: You can do this with a chair with firm armrests like this. You can go like this or like this. With this I go like this. Bring your feet out in this position. And again, relax the core of the stomach. Make sure your elbows are locked out. It's much easier. If you flex your arms it's a major workout for the triceps. Lock the elbows and relax there. I've achieved it. I've got some good motion. And actually if I do this a little bit, it feels good. I've got some stenosis that really likes this, especially if I flex a little bit. Everyone's a little different. Give it a go. Mike: Now we're going to talk about seating options and how you can adjust them at home if you're experiencing back pain. Brad, take it away. Brad: All right , now, if you're sitting in your chair, like your computer workstation or a chair that's firm and you sit down and your feet are dangling, you're a shorter person, that can put undue stress on your back. If you simply take a cushion, we have this Pete's choice, doesn't matter what you use, put that on there so the weight of your legs are being supported through your feet as opposed to dangling. Brad: Now on the other hand, if you're taller like Bob, and your chair's short and you find that your knees are way up to your chest, that can really put stress on the low back. Then you need to actually take a pillow or the cushion, put it on the seat pan right there and raise up. Now if you have an office chair, you may just be able to pull the lever and it'll go up hydraulically through the system, if you have a nice chair. Mike: Now another option, if you're having some low back pain is sometimes the depth of the seat pan, or maybe you're on a couch that is too long. So in order to sit upright, you have no back support. If that's the case, simply putting a pillow in your low back may help. If it's a couch, you probably want something like a throw pillow because they're normally big and cushioned. If it's a solid chair like this, you may want a normal pillow. Place it vertically behind you and then position it like that and you have better positioning. Brad: That's right. I don't know if it's an age thing, but both Bob and I prefer the throw pillow in our soft recliners. That's mine. Yep, Bob's shaking his head yes. Put that in there. Oh, you'll feel good support. It can make a difference between, "oh, it's uncomfortable" to, "oh, now I can watch the movie." Mike: Now the fifth and last tip we have is how to get in and out of your bed if you're experiencing back pain. Brad, take it away. Brad: Okay, so what you'll want to do in your bed, you're going to bring your feet up like this. At this point, you're going to tighten up your core muscles, your abdominals, tighten them up, and then that's going to allow the back to be supported like a back belt. We're going to roll to the side. We call it log rolling. So everything rolls together. We don't twist. Everything goes together to the left shoulder, the left side of the hip, we get to the side, bring your legs off to the edge of the bed, and actually over. That starts to bring you up. Push with the elbow, and the other hand. Tight core. And we bring it up. There we go. Brad: Once we get to this position, make sure you get up slow. Come forward, inch by inch, and up we go. And you're ready to go for the day. This can really make the difference whether your back is irritated right away or it stays pain-free now, which will help goes out through the rest of the day. Now, there's another point, when you get sitting at the dide of the bed, to stand up you tighten your core and it doesn't seem to help, What you'll going to do is tighten your pec muscles, your chest muscles, and your lat muscles here. Now what that does, the lat muscles connect directly to the low back. That offers more support from a different angle, and that can help. So I'm going to tighten up, pull down with the shoulders, and go up. It really can make a big difference. One or the other. Work with it as you can. Mike: There you have our five practical tips for beating back pain for those busy individuals without any exercises. Brad, what would you like to mention here? Brad: Well, we've got another video out. "Only One in 5,000 Know about This Treating Sciatica" is the title of it. So there's some more specific tips. If you have pain down the leg, it's definitely a video to watch. Mike: Be warned, there are exercises in this one. 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. 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  • What is Causing Your Shoulder Pain? Tendonitis? Bursitis? How to Know

    Shoulder tendonitis and bursitis often present as similar symptoms with the shoulder. In many cases, they may be the result of an impingement at the shoulder. Therefore, we will repeat much of what was said in our impingement video. Symptoms of shoulder tendonitis and bursitis can include: You may have pain and swelling in the front or side of your painful shoulder. Pain and weakness occur with reaching forward, to the side, or behind your back with the painful shoulder arm. Over time the pain and weakness in the shoulder may worsen. A clicking sound may be heard when raising the painful shoulder arm. It is difficult to lift objects overhead. The motion may be restricted. Sleeping on the shoulder makes it worse. Three self-tests you can do. Be careful because an ac joint problem can be like an impingement problem. Take the hand of your painful shoulder arm and place it on the opposite shoulder. Lift the elbow as high as it will go. If you experience increased pain or tenderness you may have an impingement. Painful arc. Sit sideways on a chair (on the painful shoulder arm side) Lean your shoulder blade against the back of the chair to stabilize it. Take your opposite arm, lift the painful shoulder arm, and apply some overpressure at the top. If this produces/creates pain, you may have an impingement. Extend the painful shoulder arm in front of you. Take the hand of your painful arm and turn your thumb down with the palm facing away. Grab your wrist and pull the arm down to your opposite hip. You may also feel for tenderness in the subacromial space. See the video and see the photo. Extend your painful shoulder arm back. Slide your fingers on your collarbone toward your shoulder. Once you reach the side of your shoulder drop below the bone and begin to palpate the soft tissue structures using the tips of your finger. Work your way back toward your chest. Feel for tenderness. The tendons and bursae are in that subacromial space. Compare to your other shoulder. If your painful shoulder is tender, you may have some bursitis/tendonitis. You can also apply resistance to your shoulder pain arm as you lift it to the side. Increased pain and weakness could indicate some tendonitis or even a tendon tear. 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

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