This article is a transcribed, edited summary of a video Bob and Brad recorded in June of 2024. For the original video, go to: https://youtu.be/z2fMLGq8vh0 Mike: Do you have stiff hips but not a lot of time to stretch? https://www.facebook.com/BobandBrad/ Brad: Well then, you're in luck. Today we're going to show you some hip stretches that really do the trick. I do them every day. They work well and I think they'll work well for you as well. That's a lot of wells. Mike: It is. Brad: It's a deep subject. Let's go on. Well, wait, Mike. Mike: What? Brad: Do you feel strong like bull today? Mike: I do. We are matching twinsies. Brad: Look at that. Okay. Mike: So, what you need for this routine is a step or staircase of sorts. Rails is a good option as well. So you can hold on for balance. I actually do these outside my house, and Brad does this as well. What you're going to do is take one leg and put it up on a step. Let your balance and mobility be your guide for what step. You can start on the first step, second step, the third step's a bit of a reach, but you can try if you want. I like the second step. What you're going to do is stand up straight and tall and then simply lean forward. I'm actually getting a hip flexor stretch on my back leg here, which is the front hip muscle. And on the front leg, you're actually going into hip flexion, so you're getting both hips stretched at the same time. Brad, do you want to elaborate on this more? Brad: Yeah, I'm going to do it on a stool, and I do this at home. Actually, I use a tall one like this, but that's your preference. Whatever works better. If you're starting out, start with a shorter one. Make sure you have something for balance, the wall, or a cupboard. I'm going to use a Booyah Stik , and here we go. I like to do this one, and I'll bring it forward. I'll go into maximum hip flexion as long as there's no sharp pain. A little stretch is good, but there should be no sharp pain. Just go as far as tolerated. Brad: Are we going to go right into the noodling? Mike: Yeah, so if you want, once you're up there, I'll go on this step so you can see. You can work on bringing your front hip either out more or in more. Depending upon your hip anatomy, you may feel more of a stretch one way. And you could just kind of noodle around in this position. Again, it's good to try to keep as upright as possible. Don't bend forward, you're not going to feel as much stretch on the back hip. Brad: That's right. Now this noodling concept is something that we cannot take credit for. It actually is from Kelly Starrett, and he's an expert in stretching and strengthening, et cetera. But I really like to noodle. I push with my hand, and I'll go this way, and it just feels great. Brad: It wakes me up, my hips feel great, and it also does a really nice knee flexion stretch at the same time, just a bonus. I feel the great stretch back here. It's a complete, comprehensive hip stretch along with a knee bonus. Mike: Now this part is not necessary, but sometimes I like to go sideways because it's going to stretch different muscles in your hip and groin. Again, I can hold on to the handle if I want. I just did the first step for this one, but it gets a little bit different stretch, and it feels good. Brad: Yeah, you actually get a little bit of the groin in there. They have adductors of the hip, which is a nice stretch that avoided actually. Not avoided, but neglected is the term. Yeah, boy. Mike: So it's good to sit here for a minute or two. Make sure to do both sides because you want to limber up both ways, and that should get your hips moving in the morning or afternoon, or evening. Brad: That's right. So make sure you give this a try. Start out gently and progress as you want, but you can get it done in 60 seconds quite easily after you do it a little bit. Let's go on. What do we have for, you know, something else for these people to watch? Mike: So if you're actually experiencing hip pain, check out our video " STOP HIP Pain; Best 5 Stretches For Over 55 . " Those are more specific exercises in that video. Brad: Yep, there you go. Alright, have fun, be careful, and carry on. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ 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.

We highly recommend against this task if you are currently experiencing low back pain. We have several concerns: ➢ Most lawnmowers have poor back support. ➢ Many people when riding a lawnmower have their back in a flexed position. ➢ The vibrations and bouncing that accompany the use of the riding land mower are more likely to injure your back or prevent it from healing. ➢ Many people tend to sit for a long period of time when riding a mower. They are not likely to take needed breaks. If you are going to use a riding lawn mower try the following: ➢ Strap a back support cushion to the back of the lawnmower ➢ Stop the mower, stand up, and do some back extensions every 20 minutes. ➢ If mowing for over an hour - stop the mower and walk for five minutes. ➢ After mowing DO NOT perform any lifting or bending for at least an hour. More walking is advised. Check out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program How to Use a Riding Mower or Push Mower with Back Pain

This article is a transcribed, edited summary of a video Bob and Brad recorded in June of 2024. For the original video, go to https://youtu.be/JPhdAyrSwCg Mike: Sit-to-stand chairs or recliners are becoming more popular amongst elderly people. Brad: So we're going to talk about the seven advantages you get with the sit-to-stand chair. I'm intimately involved with these as both my brother and I bought our parents a sit-to-stand chair each in the later years of their life, and it really helped their function throughout the day, and they're very comfortable. Mike: Now, a lift chair is essentially just a recliner with motors attached to it. So you can recline all the way like normal, or you can actually get up in a standing position. Brad: That's right. These chairs are very nice and equipped. The motors on this are very quiet, and this chair happens to be a FlexiSpot. What's the model number? Mike: Flexispot XL6 . Brad: That's right. We're going to use this to demonstrate, but they're all pretty similar to the same features as this. We'll go through them in detail. Mike: So the first advantage of these chairs is that they make standing up a lot easier for people who are weak in the legs and want to stay independent. Now, as you can see, Brad is going up. This is going to make it easier for him to stand up. Now you don't want to go max all the way up just because it's super easy. You still want your leg muscles to work. So go to the optimal height for you where you're still working, but it helps you get up. Brad: Right, it's all about safety with these chairs. They're solid. The nice thing about these components is that there are actually two motors. There are two jacks, one for lifting your legs and a separate one for lifting the chair up, so you get maximum power and good reliability. Mike: Another advantage is that this allows some individuals to actually stay independent wherever they are living. We've personally worked with people, maybe in an assisted living, that couldn't get off a normal chair or couch and needed to be able to remain there. So having a lift chair like this allowed them to be independent still. Brad: That's right. The next thing about these is elevating the legs. For people with poor circulation in their legs, edema, et cetera, this is great. You can elevate the legs, it's comfortable. It's nice to have the full cushion all the way through under the knees. And then you can also recline the back so that you can actually take a nap and sleep quite well. Mike: So, a different benefit specifically for this chair is that it actually has heat and massage built into it. So it actually has eight different vibrating massage nodes, and it also has heat available in the lower back region. Brad: That's right. And the controls are separate. There's one for the mechanics of lifting and going down with your legs, trunk, et cetera. And then the separate one controls the vibration massage, whether it's in your legs, your back, or your upper back. The heat has three different levels in the lumbar spine. I really do like that. It feels great on that. So it's all ready for you. Now, one of the best things about these chairs is you get all the benefits we've talked about at a really good price. Now we bought our chairs for my parents over about eight years ago, and they were over a thousand dollars each, and they did not have the massage or the heat on the lumbar back. This is only what is the price on this, Mike? Mike: It's $489 for the medium version and $569 for the larger version. Brad: It's a deal. The other two nice options that this chair comes with is a lumbar support pillow. You can put it right back in there if you need more support in that area, as well as a neck pad, which does adjust. It's all the way back now. There are three locations, you simply pull up and it locks there. I'm gonna go again. And the third one, and this is particularly important if you're all the way back and you need to have your head up a little bit to watch TV, for example, or something of that nature. There we go. Mike: We need a TV in here. Brad: If you're wearing microphones, it's not so convenient. Mike: So the last benefit of this chair in particular is that it comes in two different sizes. So there is a medium size, which is for people 5'2 up to 5'9. It can handle up to 400 pounds. And the version we have here is the tall and wide version, which is for people 5'10 to 6'2, and can handle up to 440 pounds. Brad: There you go. And the warranty for this product is three years on the frame. Two years for the electric motors, and that's very competitive. Mike: So those are the seven advantages of using a sit-to-stand chair. If you want to focus on your leg strength, which is very important for getting from sitting to standing, check out our video " 3 Leg Strengthening Exercises Every Senior Should Do. " Brad: Nice job, Mike. Excellent work, guys. Cameramen. Bob, thank you. Thanks for coming. Thanks for coming to my party. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ 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.

This article is a transcribed, edited summary of a video Bob and Brad recorded in June of 2024. For the original video, go to https://youtu.be/BLJZ-lU1QJg Mike: Did you know that falls affect one in three people, and commonly foot problems are what's causing them? Brad: So today we're going to discuss the two major culprits of problems that cause these falls. Not only are we going to discuss what the culprits are, but we're also going to show you what the remedies are and how to fix them. But, the study, let's talk about where we got this information. Mike: So, a research study of 187 adults aged 62 to 90 found that two problems stood out and caused individuals to fall. Now, the first common problem they found with most of the participants was that they actually had weak calf muscles, which led to falls. Brad: And the second problem, this is a little surprising to me, is weakness of the great toe or your big toe's ability to pull up or extend is weak. Now that's something we need to look into. Mike: So, we're going to show you how to strengthen your calves first, and then we're gonig to show you how much great toe extension you need, and how to stretch it. Brad: Great toe, big toe, same thing. Mike: So, we're going to first strengthen the calf muscles. We're going to start with the gastrocnemius muscle, and then we'll get into the soleus muscle later. We're going to go from beginner to more advanced, depending on your beginner's level. So to start, we're going to either hold onto something, you can do some railings or a wall. Brad can show as well. We're going to start with both legs at the same time, and just go up on your toes as high as you comfortably can, and then back down. Try to do a nice, controlled motion. Don't just do little up and downs. Try to progress to 20 reps over time. If you can only do five to start, that's fine. Do five, take a break, do another five. Try to get to 20 total. Brad: Wait right there, though, Mike. Do one more. As Mike talks about good control up and slowly down, we're talking about the gastrocs. Now, if we move this leg forward while you're up on your toe, this clearly demonstrates the gastroc muscle, it's up here. Brad: Then the soleus muscle, which is deep and in there, we're also going to show you how to address that so you get a complete exercise for the calf muscles. Mike: So, if this becomes easy, a way to progress it is, again, to go up with both legs, but just one leg goes down slowly and controlled. Try to take roughly three seconds or so, up with both, down slow. This is called concentric motion when going up and eccentric when going down. So we're going to go up with concentric, and slow on one leg down. Now make sure to do both legs. So if you do 20 on one leg, take a break, and then try to eventually do 20 on the other leg. Brad: Right. Eccentric strengthening time after time has been shown to be the best way to strengthen a muscle over time. So, it's important to this. Alright, now we'll go to the soleus muscle and how to strengthen it. Now, with both of these exercises, I recommend that you have shoes on as opposed to doing them stockingfoot or barefoot. It just seems to give a better exercise. So, wall, you're going to use this for your balance, and now we're going to bend the knees to about 90 degrees. I would say probably a little less, but right about there. What that does is it takes out that gastroc muscle, and it's going to focus on that muscle right where my blue socks are, that deep soleus, and now I'm going to go up and down. It feels kinda weird actually, but it does definitely change the mechanics of it, and works that soleus. Work up to 20, when you can get done with that, then again up with both, lift, and down the eccentric, and do that. I'm not going to bore you with it right now, but make sure you do it at home. Brad: Do it on both legs. You can start at 10, and build your way up to 20. Then you have the complete calf muscles exercised and strengthened. If you get sore the next day, take a day off and wait till the next day, because that could very well happen. Mike: It eliminates the gastroc and works on the soleus. Brad: So, the second point in this study is a lack of great toe extension. Now, if you're looking at the great toe or big toe, extension is when it goes up. Typically, 60 degrees is the average for great toe extension. This is important for walking because it allows foot clearance. If it were to be down or stuck more, you are more likely to trip, and you could fall. Brad: So you don't have to have toe socks like Mike has, although they're very cute. Look at my toe, I've got plenty of great toe extension. If I were only part way, that would be a problem versus my full range of motion. This is at least 60 degrees. Then we need to actually work on stretching that toe. You can grab it with your finger and pull. We're going to show you a couple of other ways as well, so you don't have to touch your feet. Mike: You can do this in a seated position if you feel uncomfortable as well. Brad: There you go. Again, the other ones, I think, are a little more practical. Okay, now this next toe extension stretch you'll do in standing, so it's more functional. And if you have a really tight toe, you may start with a towel roll. So you simply roll it up, get it kind of tight, put it down, and then Mike will demonstrate how you can stretch it. Mike: So just place your toes on the towel, and then as you put pressure down, it's going to bring your toes into extension. If you see my other foot, it's flat or neutral. You can see my great toe is starting to go into extension. The more I lean forward onto the towel, the more stretch I'm going to start feeling. So, that's a good way to stretch the great toe. I'm just holding onto something for support. If you happen to feel unsteady, you can do it at a countertop or whatever at home. But it's just a good way to get some nice toe extension. Brad: Now, after you get through that and you want a more aggressive stretch, you may not even need to do that. I'm going to actually show you with my socks off so you can see it better. And this is more aggressive if you do it without a shoe. You could have socks on. You simply go against the wall like I am, and I want to get this down flat, the ball of my toe, and now I'm feeling a very good stretch. Brad: It's aggressive. You can tell by the color of the skin that it's getting stretched. I'm not going to hold it here real long because I'm going to get sore toes if I do. And I'm going to come off and relax it, and then give it a few seconds, 30 seconds, whatever you need, and do it again. The more at an angle to isolate that big toe is up to you. If you go straight on, I'm actually getting the rest of my toes. It all depends on your individual situation. So, use good judgment, don't overdo it right away. Take your time with it, especially if those toes are really tight. So work with these exercises. According to this research, it has good results, and it's not that hard to do. We also have another video. Mike: Yes. If you are having trouble with falls, we have a video, " 7 Creative Ways to Get Off The Floor! " Brad: That's right. Very good video. Good and informative as usual. Let's carry on. I'm getting old. 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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.

Image via Pexels   Achieving wellness and self-care goals isn’t just about setting intentions—it’s about maintaining consistency over time. Life’s responsibilities, unexpected obstacles, and fluctuating motivation can make it difficult to remain committed. However, with the right strategies, you can cultivate lasting habits that support your mental, physical, and emotional well-being. Tie Your Goals to a Deeper Purpose It’s easy to skip a workout or neglect self-care when the goal feels superficial. To stay consistent, connect your habits to a meaningful purpose that resonates with you. Instead of focusing solely on losing weight or looking a certain way, reframe your goal as improving your energy levels, reducing stress, or setting a positive example for loved ones. A deeper connection to your wellness aspirations will make it easier to push through challenges. When your actions feel purposeful, consistency becomes a natural extension of your values rather than a chore. Account for Your Career Goals Staying true to your career goals requires continuous learning and adaptability, especially in a rapidly evolving job market. One way to sharpen your skills is by going back to school and enrolling in an online degree program— this could help  you stay competitive while balancing work and personal responsibilities. For example, earning a computer science degree can strengthen your expertise in IT, programming, and computer science theory, opening doors to new opportunities. With the flexibility of online learning, you can build valuable skills on your own schedule without putting your career on hold. Build Your Routine Around Small, Non-Negotiable Habits The most sustainable self-care routines are built on small, consistent habits rather than grand, sweeping changes. Start with manageable commitments, such as drinking a glass of water upon waking, stretching for five minutes, or setting a bedtime alarm. By focusing on non-negotiable habits, you create a solid foundation that reinforces itself over time. These small actions eventually become second nature, making it easier to expand upon them. When self-care is integrated seamlessly into your routine, it eliminates the need for constant decision-making. Anticipate Obstacles and Plan Ahead One of the biggest reasons people abandon their wellness goals is failing to prepare for inevitable roadblocks. Life will always present challenges, whether it’s a busy work schedule, travel, or unexpected stressors. Instead of letting these hurdles derail you, develop contingency plans to stay on track . Have a backup workout for days when time is short, prepare quick and nutritious meals in advance, and keep a list of five-minute self-care practices for overwhelming days. Consistency thrives on adaptability, so being proactive prevents small setbacks from turning into long-term failures. Leverage the Power of Habit Stacking If you struggle to incorporate self-care into your day, try habit stacking— linking a new habit to an existing one . This method removes the effort of remembering and makes self-care a seamless addition to your routine. For example, you can practice deep breathing while brushing your teeth, stretch after your morning coffee, or journal for a few minutes before checking emails. By attaching wellness activities to something you already do regularly, you increase the likelihood of following through. Over time, these stacked habits become automatic, reducing the mental effort required to maintain them. Track Progress Without Obsessing Over Perfection Keeping track of your wellness habits can be a great motivator, but rigid expectations often lead to frustration. Instead of aiming for perfection, focus on tracking progress in a flexible and encouraging way . Use a simple habit tracker, take weekly notes on how you feel, or celebrate small victories along the way. The key is to measure consistency rather than flawlessness. If you miss a day or slip up, avoid the all-or-nothing mindset that causes many people to quit entirely. Progress is built through persistence, not perfection. Consistency with wellness and self-care doesn’t require endless willpower—it requires smart, sustainable strategies. Over time, these strategies transform self-care from something you "have to do" into something you naturally maintain. True wellness isn’t about perfection; it’s about showing up for yourself, day after day, in ways that nourish your mind, body, and soul.   Discover a healthier, pain-free lifestyle with Bob and Brad , where expert advice and innovative products meet to support your wellness journey!

This is a very simple concept (with three rules) that can help prevent the strain placed on your back from repeatedly bending forward or bending down. You are going to rearrange your home, your garage, and your workplace using these three rules: 1. Rule Number One: Items that you use frequently (or at least daily) should be placed at a height somewhere between your shoulders and your waist (most desirable). 2. Rule Number Two: Light items or items that you use weekly may be placed at levels above shoulder height (less desirable - but okay). 3. Rule Number Three: Items that you use less than weekly may be placed at levels below waist height (least desirable). **Heavy items should be avoided when you have back pain/sciatica. Ideally, you would want to place ALL items at a level somewhere between the height of your waist and the height of your shoulders. However, this is usually impossible due to the restraints of storage space. By placing the frequently used objects at the correct heights, you will rarely need to bend forward and put stress on your back. Check out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://youtu.be/3laxeJvBo78 Brad: All right, so I am truly excited today to share this story of ankle lymphedema. It's about someone who had ankle swelling for over five years. It was treated, working with it, struggled with it, and finally, we found a product that, within two weeks, brought those ankles down from being all swollen and blown up, to actually back to normal. They looked skinny. Mike: This was all done without medications, just the proper type of compressing garments, which are covered by Medicare, or if you don't have Medicare, they're relatively inexpensive. Brad: That's right, we're going to go through it step by step. You're going to get a lot of education, and I'm really hoping it'll help you or your loved one out. All right, now this patient was very close to me, it's actually my mother, and her ankles were swollen. This is a few years back, and all we did to manage it was use this Tubigrip material. It comes in rolls, and you can see Mike has it on his foot right here. It's easy to put on. Go ahead and slip that on, and it was very manageable. Brad: All you have to do is wash them and clean them up. However, the lymphedema actually started to get worse and the Tubigrip was not doing its job anymore. Actually, her skin was so full of fluid, that it started to weep through the pores of her skin, which is not uncommon with people who have severe lymphedema. At that point, it's very critical that you get after it much more aggressively than using this product. What can happen is the pores open up, and actually create a pathway for bacteria and other problems to get into the skin and cause a systemic infection, which actually did happen to my mother once. So we got after it and we'll show you how it worked and what really worked well. All right, now, if you happen to be at the point where your lymphedema is so bad that you have weeping going on, or that moisture that actually can saturate into your clothing or whatever, it's really important that you see a doctor, and get things addressed professionally. At that point, the doctor should refer you to a specialist in lymphedema control. They'll be certified, they're experts, they know what they're doing. Now, that's what we did. The first thing that we tried was a manual wrapping of the legs for compression that helped push that fluid out, and get it up to this, up into the core where it needs to go. You're just helping it and not allowing that fluid to puddle up, or pool in the legs. Now what we use looks like ACE wrap that you can buy at any pharmaceutical store online, but it is not. They will use something called Comprilan . It is different, the compression is different. That is what is used. Now, I have it on Mike's leg right now, but you just don't wrap this on in any old fashion. You have to be trained. Brad: A therapist may teach you how to do it so you can do it to your loved one at home, or possibly to yourself, but it needs to be tighter toward the foot. It has to be known when there's a half lap, and it's kind of hard to go around the ankle properly. It is a skill. We did this with my mother. The therapist put it on. After about two hours, she did not tolerate it. It was too tight, she felt. It was painful. She took it off, threw it on the floor, and was done with it. We tried that two or three attempts, she continued, she's very persistent. Took it off, and threw it on the floor. She said, "It hurts, I'm not gonna wear it." So we went to Plan C, which actually was a good thing because Plan C worked very well. All right, so what the therapist came up with, and she was already aware of this product. This is made by Juzo. It's a compression wrap . They worked very well. I think there may be other brands, I don't know. I don't have any affiliation with this group with the exception we used them and they worked very well. It's a two-part system. The first thing you do is put on a sock that is a special liner. Now the liner actually has compression from the ankle to the toes. Mike, can you feel that? Mike: Yeah. Brad: Yep. So there, and then the rest of it up into the calf is a thinner material, very loose, literally having no compression. The job for this is just a liner not to compress the leg, but to keep the fluid from going down and pooling. Now, there are a couple of big benefits to this product. Number one is if you're in the United States and you have Medicare, Medicare started to cover these products, and they cover the whole cost, but you do need to have a doctor's order and all that. Your provider should be aware of it as long as they have it in their system. Now actually, the hospital we were at did not have it in their system. It was not a problem. We went to a different provider in the community. They were happy to help us out. We've got them through Medicare at no charge very easily. They do have to be fitted so in other words, the person's diameter or girth of the leg has to fit the sock, as well as the major compression component. All right, so we got the fitting done and we got the proper size socks. This is a large along with this. We'll get into this primary component in just a second. So the sock Mike said was very easy to put on, relatively speaking, compared to compression socks that are really tight and hard to get on. You can see how easy you put them on. Brad: There you go, it's very nice so the person can be independent with this. Now, typically you get the wrap or the compression from the ankle to the calf perhaps like we already did using the Comprilan. Now we're going to use this, which is Velcro. Much easier to put on, and it actually is a little thick, which actually increases the heat around the leg, which is beneficial to help move the fluid proximal or up towards the trunk. Now the compression wraps that I have here, this is what's really doing the work, and you can put it on, it goes quite easily once you get the trick. So just pay attention, and be patient. I know some people need that 30-second video. This is not one of them, but you're going to need to be patient. Now they have two sides. We've got the light side that's going in towards the skin, the dark side going out. Now, they're Velcro and they have these Velcro tabs, and they bite in really good. Now you can change the location depending on the location you need them. Sometimes if you have a thinner leg, you're going to move it in this way. In this situation, we went right out to the end, and they're on each side. Brad: Now when you're handling them, they start sticking and they're a little frustrating. So the first thing you're going to do is, turn them over like this and go like that so you got a little loop that keeps them in order so that you can put them on. There we go, so I've got all my loops in place so they're not getting weird. Now there's a green tab right here. That tab's position should be behind the calf. Brad: Okay, now Mike, do you want to put this one on? Now, we have the liner pulled down on this one only so that you can see the position better. Otherwise, it's black on black and very challenging to see. But Mike, show how easy it is to put this one on over on that foot. Mike: So just slide it in the sheath-like there, and then get it roughly around your calf region like that. To put it on, you start from distally, and you overlap, switch hands, and then you pull. So pull, and make it tight. You said you want it tighter down at your ankle. Brad: Right, so the bottom of this should be right about at your ankle. The ankle bones are here, you're just above that. Go ahead. Mike: Then you're going to do the other tabs. Switch hands, and make sure it's taut. Don't give an overlapping too much, and you don't have to have this one as tight. Whatever is comfortable for you, and there we go. Brad: Yeah, it fits very nicely, it does its job wonderfully. Again, it'll take a couple of times to get used to it, but this part I do want to emphasize that down by the ankle when you work this, this is a little confusing, but once you get that cross in here, I know the therapist pulled here and get it tight. Not where you're really yanking on it, but maybe tighter than you think, she said. Get it on now. Brad: If the person doesn't tolerate it, initially loosen it up. Let the person get used to that. The idea is to wear these all day long and then in the evening for sleeping, you take them off, and you will have great success, and she said it's going to work well. And I'm thinking, "eh, we'll see if she tolerates it." It ended up she tolerated it very well. Within three days after we took these off, much better. There was no more weeping and you could see the size or the girth of the legs starting to shrink, and after two weeks, it was amazing. I had not seen her legs look that good in years. It was like, wow, I couldn't believe it. And the price is right, the quality is there. It's a good system, and I want people to be able to be aware of this so you're not struggling like my mother did for years when it wasn't necessary. Voila. Mike, anything else? Mike: So if you'd like to check out more videos on edema and swelling, check out " Top 7 Exercises for Leg Edema or Swelling (Program or Protocol for Edema) ," this one has exercises in it. Brad: Oh yeah, I did forget that. You still need to, if you want to really maximize it, exercise with these. They're simple exercises. My mother didn't like to exercise and she didn't like to walk too much. You know, when you're 88 years old, you're not going to argue with your mother, but it still worked, but if you want to make it work better, the exercises are definitely encouraged. 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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.

This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2024. For the original video go to https://youtu.be/xYIYE0B98-Y Mike: Are you struggling with hip pain, and not sure what's causing it? Brad: Well, today we're going to discuss a major issue that most people overlook, including therapists, on why the hip is painful. Mike: Now the problem we're going to discuss today is called anterior femoral glide syndrome, and we actually learned about this from our friend Rick Olderman , who is a physical therapist we work with, and has even co-authored a book with as well. For more findings on him, you can go to rickolderman.com , and check out his program sections and other things there. Brad: W e're going to skip that, and go right to it, show you what this syndrome is, and then exercise to correct it. Mike: So for a more detailed explanation of what anterior femoral glide syndrome is, Brad's going to take over. Brad: Yeah, I'm just going to call it AFGS because I have a hard time enunciating the full thing. We're looking at the hip right here. The ball of the hip into the socket, and anterior femoral glide. Anterior means forward on the body so the ball of the hip actually moves forward, which can cause pain. And even more, there is something called the labrum, which is a cartilage rim. And if that rim, if that labrum gets torn, or irritated, that can even cause more pain, and really a syndrome that you want to avoid. Brad: So we need to figure out how to strengthen the muscles in the back to pull the ball of the hip back where it belongs in the joint so it's stable, eliminating the irritation and the pain. Okay, so here the hip is in an anterior position. In other words, forward, like I had mentioned. We need to mobilize or bring it back. So if I were to take this belt around the femur, and pull it this way to bring it back, that would be a good thing. And then we need to maintain it there. We're going to show you how this is done, and it's amazing how it's similar to exactly what I've just done here. Go ahead, Mike. Mike: So to perform this mobilization, you can use a belt like that. You're going to need to wrap it around something sturdy, whether it's a stair railing, bedpost, heavy kitchen table, or whatever can hold your weight. You can also use a loop band like we have here. Now there's more stretch to this, so I need to pull the slack out of it. But what we're going to do is you're going to get it roughly in the crease of your groin here. And I like to hold onto it, because sometimes it can drop, you don't have to. Whatever works for your body. I find thicker bands work a little bit better. Again, with the belt, it's fine, you're just going to be closer. So once you get in this position, simply go forward. Almost, you're not going to do a full lunge, but just kind of slightly lunge forward. This is going to help pull that femur head back into place and get it out of that anterior lock position. With the belt, you're not going to have this amount of play to move forward. So just go by feel, just do a few reps. Mike: Some people you actually kind of feel it pop back a little bit. That's a good thing. It's kind of getting back into place. If you're not noticing much here, you can certainly try doing it at a different angle, so sideways. This will give a kind of a distracting feeling, but this is a good little stretch you can just try as an option. Brad: So you see Mike does do this with good posture. He's up tall, he's not leaning way over. And also if this does by chance create some pain, any sharp pain, stop doing it. This is not one of those things that should create pain, but typically what we're looking for like Mike said, if it feels good, a good stretch or you get that little movement feeling pop in there, and it feels good, then you're right on. Mike: So after you perform the mobilization, we want to do some exercises to help keep that femoral head back in place. So what we need to do is strengthen the hip abductor muscles. Their focus is to kick the leg out to the side or keep you upright when walking. And we also want to strengthen the glute max. So we're going to go over two different exercises now you can do at home. So if you're really new to this, you don't need a resistance band, however, it's good to have one as an option. We'll show you how to do that in a second. All you're going to do is stand with a nice upright posture. My stance leg, I'm going to have a slight bend in my knee. I'm not going to lock it out, and I'm simply going to kick out to the side about six to eight inches. Come back in. You don't have to kick up way high if you don't want to. Keep it nice and low out to the side. Focus on keeping your foot off the ground. It's going to make your hip abductor work on your stance leg as well as the leg that is moving. We're going to shoot for 10 to 15 repetitions on one leg, and then we're going to switch and go to the other side. Now if you have poor balance, Brad is holding onto a Booyah Stik here. You can do this at a countertop, or behind a chair if you want for balance sake. Brad: You can hold onto the wall too. Mike: Yes, you can. Brad: Use it for support. Mike: Just make sure you have good posture. Make sure your pelvis isn't hiking or dipping because that is focusing on this muscle. If this seems very easy to you, you can progress to a band right away. You can use a tube-type band with handles, or a loop band like Brad has. If you have cuff weights at home, you can certainly use those as well. Now just get a little bit of tension in the bands by pulling up. Again, you're going to do the same concept, just kick out to the side a little and then back in, and do 15 repetitions on one side. Switch after 15. Make sure to do the other side. Do that two to three times a day. Brad: You'll get the feeling if you need more resistance, pull up, or change your... Where the feet are under the band or over the band. You'll catch on real quickly to that. And this really will make the difference, and give you good resistance. Mike: Most bands come with options for resistance too. So you can change the band color once it becomes easy. Brad: That's right. Mike: Okay, now we're going to work on strengthening the glute max muscle. We're going to show this exercise in a couple of variations here because we realize some people are not comfortable on their elbows and knees. So this is a position you're going to start with. I'm going to be working my left leg here, so I'm going to bring it up slightly. We're not going to do a full glute kick towards the ceiling, the common exercise. We're going to go somewhere in between. And now for beginners, it's good to rotate your foot in a little bit. This will isolate your glute max a little more. And we're just going to do little oscillating pumps here. We're going to shoot for 30 repetitions total. If you need to break it up into sets of 10, or 15, that is fine. Once you do one side, make sure to switch to the other. Maybe you notice one side is engaging better than the other, but this is a good way to get that glute max firing properly. Brad: That's right. Again, just for a reminder, that glute max is a powerful muscle. When that contracts, it actually pulls that femur and the femoral head in a posterior or a backward direction letting that humeral head sit right into the joint as it should if so. Mike: If that's too easy, and you can do that position, you can certainly put a cuff weight on. You just have to put it more between your knee, and your buttock to get the right resistance on that exercise. So again, same thing, but now I have a little bit of resistance. Brad: Yeah, good idea. If you're not comfortable on your hands, and knees like that, you know that probably is better to do on the floor, not so much on a soft bed. This is strictly for demonstration, but you go to the cupboard or a tabletop, something solid, and you're going to do the same motion except for standing position, hands here or on your forearms. Bend the knee here, this is the side I'm strengthening, and we're going to not go as high as we can, and not get this motion, but good stability. And again, that mid-range motion like Mike was demonstrating and then that rotation where the foot goes down towards the other knee, and work it there to isolate that glute max muscle fibers, and I can feel it much better. And I'm working on that here. I think it's a good idea to do both sides, even if one side's the problem. Brad: All right, Mike, they're going to ask, "Oh, how often should we do these? How many repetitions?" Let's clear that up. Mike: Now as long as everything is feeling good for your hip, continue doing all three of these each day. You can do them two to three times a day. Shoot for 10 to 30 repetitions with the strengthening exercises. The band and mobilization do initially. If you feel like you don't need it after a while, you can certainly skip that one. If any of these again cause pain, they're not for you, something else is going on with your hip. Brad: So we do have another video related to hip pain, if this is not working, it's called " STOP Hip Pain. Best 5 Stretches for People over 55 ." So we're covering all the age groups, I think. Enjoy the day and have a good hip. 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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.

First, do the compression test in the video to determine if compression on your spine increases your pain levels. TEST: Sit on a chair without any arms. Flex or bend your back forward and then grab the seat of the chair and pull up. This puts compression through the spine. Did this make your back pain worse? If compression makes your back pain worse, it is possible that decompression can make your spine feel better. In fact, the studies seem to indicate that you may be able to obtain some short-term relief from pain. The short-term relief may allow you to walk further which in turn can help your back pain. If any of the techniques provide you with some relief, we believe they are well worth the time. They take less than 60 seconds to apply. We will show you 3 simple ways to apply some decompression to your back without incurring any cost. Technique 1: Sturdy Park Bench Use a sturdy park bench (preferably one that is cemented into the ground). With your arms straight, place the heels of your hands (palms forward) on the edge of the countertop or top of the bench. Lean on to your arms and take the weight off your body. Keep your feet in contact with the floor but try to relax your mid and lower back. Feel the back lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 sec) sets of decompression – again, only if sets are pain-free. Technique 2: Countertop Corner (you will need to have two countertops that connect to form a corner (in your kitchen). Face the point at which two countertops connect to form a corner. With your arms straight, place the heel of your right hand on the edge of the countertop forming the right side of the corner. The heel of the left hand should be placed on the countertop forming the left side of the corner. Lean on to your arms and take the weight of your body. Keep your feet in contact with the floor but try to relax your mid and lower back. Feel the back lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 sec) sets of decompression - again if sets are pain-free. Technique 3 : Kneeling between two chairs Kneel upright on the floor with two solid chairs positioned on each side of you (with the seat of each chair nearest you). With fingers pointed forward, place the palm of each hand on the center portion of the seat of each chair. Lean on to your arms and take the weight of your body. Lift your knees off the floor but your feet should stay in contact with it. Try to relax your mid and low back. Feel the back 3 How to Decompress the Spine for Back Pain lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 sec) sets of decompression – again, only, if sets are pain-free. Check  out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://youtu.be/xewBaDLnfBQ Brad: That was me when I was 50 years old. I could not do one pull up. I could in high school, but ever since then, I got weaker, I understand, and my shoulders became achy when I did them. Mike: But you can do them now because it didn't look like it. Brad: Actually now I can do 10 of them. It's not a problem, it's my regular routine and I feel "strong like bull." Mike: Oh, that's good. Strong. Brad: All right, now seriously it is true. I could not do them at 50, now I can. And I'm going to show you the system that I use, it works very well. Mike: So we're going to show you Brad's trick in order to do pull-ups easier now. And at the end, we're going to give you a bonus tip how you can help your back and shoulder pain with the pull-up bar. Brad: That's right and I use that as well. Mike: So there are three different styles of pull-ups you can do depending upon the pull-up bar system you have. You can do a wide grip. This is typically a little bit more challenging. You can do a neutral grip where you grab the bars that are coming straight out. Or for beginners or me, I personally like to do a chin up because your biceps are involved. Now pick which one feels best for you. It's going to depend upon your strength and your shoulder mobility. As well as what kind of pull-up system you have at home. Brad: Exactly. When I had this problem, it was like I really wanted to do pull-ups because everyone else I knew was doing pull-ups. Bob's doing them, Mike was doing them, all my friends are doing them. And I was like, I'm a wimp. So I'm going to show you the two options that I've used. One of them is you can simply take a stool or a chair, put it behind you. I don't do it this way, but I could. My way I like better. But anyways, so I've got my feet on the stool and I'm going to push with my feet and it's amazing how much easier you can do a pull up with just a little assist. Brad: So that is one option. My goal is always 10 repetitions. If I can get to 10 repetitions, by nine and 10, I'm working, I'm feeling the pain, the burn a little bit, that's my goal. And you can do 10 if you want to do one, two, three sets of 10. Start out with one obviously, and then see how you feel the next day. Take a break. I only do mine on Monday, Wednesday, and Friday. Now this is what I use. You do need to have loop bands. Again, the other option you don't. So let's just go through, there are two ways that you can hook these up. The first way to hook it up is to put the band over the bar, loop it through so it ties, and you do that right in the middle and put it on your knee. You can actually put it on your foot as well. I find it easier and better on my knee. I use shorts while I'm doing this, so the loop band sticks to your skin better than clothing. So that works very well. It will work on your clothing. Now simply pull up and down. And this is easy. Brad: Now if you're starting out, the red one or this thickness may be more difficult. So what you're going to do, ah, there you go, go to a thicker band. And it is amazing when you go to one of these thicker bands how easy you can do these. Same thing, go down, and boy, you know this, I can probably do 30 or 40 of them. I'm not working very hard, my shoulders don't work or aren't hurting at all. And you can tell by my voice I'm not too stressed at all. So works very well. Brad: Whichever band you find works the best. There are usually four or five bands in a set, all different intensities. Now this is how I do mine at home. I go around the bar with the band and I only use one and I go down. But you could come down with the second one. Whatever works for you. And I have a bar like this. I don't do mine with a palm like this. I always do them this way because that's the way I do them. Here we go. All right, Mike. Mike: Do 100 more though. Brad: Yeah, actually with the purple one, I probably could. Go ahead, get some input on yours. Mike is more of a veteran than I am at this. Mike: A good thing to do, which Brad was doing, is when you are doing pull-ups, make sure to go all the way down and relax your shoulders to get better lat engagement. Oftentimes, you'll see people do partial range. They try to aim for your chin over the bar if possible, and then they'll stop partway down, and they'll just do partial reps. This isn't doing a whole lot. Try to go all the way down, all the way up. Again, the stronger you get, the more control you have going down, the more engagement you're going to get. Mike: If you're really struggling, you're not really pulling straight down, you're essentially pulling it to your chest. This is going to engage different back muscles, making it a bit easier. So as you see when I do it, my chest goes to the bar and then I come back down. Obviously with a wall in the way, you can't rock as much to get as much angle, but it's just a way to make the pull-ups easier. Brad: Excellent, yeah, the point about doing them slowly and full range of motion so you get a good quality pull-up is really important. Thanks, Mike. Mike: Now, I'm sweating. Brad: Now we're going to go into this seeing how you got a pull-up bar, how you can help your shoulder pain and your back pain. This is very simple and quick. All right, now you can use your pull-up bar for extra benefits for your shoulder as well as decompression of your thoracic and your low back. As far as your shoulder, Dr. John M. Kirsch , he's a shoulder surgeon, he wrote this book on hanging for shoulder benefits . It works very well. I never believed it until I read the book and actually started to do this. This is a part of my program and I simply grab my pull-up bar and you do have to be supported by your leg weight. If you jump up to it and you go to full weight bearing, that's not the correct way to do this technique. You simply gently go down and allow the body weight to hang and put traction decompressions through your shoulders for anywhere from 10 to 30 seconds depending on what's comfortable. Brad: If you're starting out, maybe five to 10 seconds, after a couple of weeks, you will be able to hang longer. I don't go longer than 30 seconds. However, Dr. Kirsch's book, he talks about people hanging for over a minute and longer. So again, do what your body tells you. Now while you're doing this, you're actually decompressing or putting traction through your mid-back and your low back and just relax and allow that to feel good. Oh, do you ever do this, Mike? Mike: I do, but don't do it before your pull-ups because you're going to be way more tired. I've done that before, it's a bad idea. Brad: Now if you have stenosis, like I do in my back, I simply bring my feet out in front of me like this and then I round my back here and boy does that feel good. It helps open up those facet joints. Those are the ones that get compacted with stenosis, and it's a great way for stretching and maintenance on that as well. Brad: All right. I'm feeling good, strong, and my shoulders are stretched, my back is decompressed, and you can do the same thing. It is really a good system with a pull-up bar that a lot of people aren't aware of. Mike: Now if you're someone that struggles with pushups as well, you can check out the video " Perfect Push-ups Guaranteed, Do them Right & get Stronger ," to find out more about how to improve that. Brad: That's right, it's a wonderful video. Ha, yeah, yeah. Mike: I think you're in it. Brad: Yep. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Air 2 Mini Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ 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.

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://www.youtube.com/watch?v=c1U8EtLNVS8 Mike: Do you struggle to get up from a low chair or off a low toilet? Brad: Well, today we're going to give some wonderful tips on how to make it easier and safer. Mike: So as many of you know, Bob has been diagnosed with ataxia , which has affected his balance and some of his coordination. So getting up from a low surface has become problematic for him. Brad: So he has found some tips that have really helped him out and he wanted to share them with you if you're having the same problem. This is really good information and will be helpful. Brad: All right, now, if you're on the stool and you're having difficulty arising and getting standing safely, the first thing you want to do is actually slide forward to the edge. You can put your hands on your thighs or your knees, lean forward, and that might be enough for you to get up stably if you're stable at this point. Brad: However, to make it much easier and much safer, or if you're not strong enough to do that, simply get some grab bars , a horizontal one or a vertical one. Now, it is nice to have both horizontal and vertical. It gives you more options. Now, with these, you have to make sure someone who is installing them knows what they're doing and has some, you know, mechanical or craft skills. They have to be bolted into the studs as these are, and then they're very solid. So we simply, again, scoot forward, hand on the vertical or horizontal bar. And it's amazing how much easier it is to get up with just a little help from your hand in either position. Brad: All right, now, if you cannot get these installed by someone who's very skilled, there is a product, it's called lever lock grab bars. We've got a picture of it here. Brad: The only thing with that is you have to have either a smooth tile wall or a fiberglass wall. I personally would not try them on a painted wall because they work on suction, and the suction could let loose, and then you'll, you know, defeat the purpose of using them. So smooth tile wall or a fiberglass wall like in a shower. I've used them personally myself. They really do grab in nicely and tight with the proper surface. Now there's one nice alternative if you have no bars at all. You could also simply turn sideways and make sure that your water tank is solid like this one. Sometimes the top kind of slides around on some of the cheaper toilets. Make sure that's solid, and then you can use that for a push off as well. Brad: Alright, now we want to address a soft, easy chair that you're going to relax and they're very comfortable. However, the disadvantage for getting out of these is the fact that they're soft and they're not solid to push off from. You sink further into the chair, which can make a big difference on how hard it is to get up. So again, use the same mechanics that we talked about, slide to the edge of the chair. Hands on the arm rests, get your feet solid, slide them underneath you. Lean forward so your nose is over your toes a little bit. That can be all it takes to get up comfortably. Brad: However, there's going to be a number of people where that's still difficult, where you're still needing multiple attempts. That's what we want to avoid. So one thing you can do before you sit down is, look at the furniture surrounding it. In this case, there is a table here, and you can use that to actually pull on, but you need to assess it, make sure it's solid. Now this table is amazingly solid. I have no problems using this just like I use a grab bar. But use good judgment. If it's wobbly at all, do not do it. Brad: Then there's other options. Okay, now if you already know that's a difficult chair to get out of because it's squishy and soft and you're too low to get up comfortably, all it takes sometimes is putting in a pillow and it elevates you maybe an inch and actually an inch can make a huge difference. I've experienced it many times with weak patients that I've worked with, a pillow and it's like, "Oh wow, is that a big difference." Now, even better yet is if you have a cushion that's a little firmer, okay, you could put that in there and that actually elevates you a little more while being comfortable to sit on. Yeah, and I can definitely feel that makes a big difference on going up. Brad: Now, if it happens to be like this chair, which is an electric controlled lift chair , so as we sit on this, they're simply, and these are quite abundant and available out there. They are a little spendy, but not too bad. Push the button and you can see this rising up. Okay, once the chair gets to the appropriate level that you can get up and you still want to work a little bit, because you want to keep those muscles strong, it works well. Now, if you get it up too high and it feels like you're just getting up without any effort, that's too high. Do not go that high. We want a little exercise while you get out of the chair, okay? So that works very well. Good, good option to have if it's available. Brad: Two points I want to emphasize that we didn't cover. Make sure you're in a chair that has good armrests. Big point, I know we don't have to mention it, but I thought I would. The other thing, if there's a chair and it's one of those chairs that rocks back and forth, those are extremely challenging to get out of. Don't even think about getting into one of those rocking type chairs. They just make your life difficult, and I know someone who's actually had a couple falls out of one of those chairs, so he went to a chair just like this, that lifts up, solved his problem. Mike: If you want to check out more videos on how to actually strengthen your legs to make this problem go away even more, check out " 3 Leg Strengthening Exercises Every Senior Should Do. " Brad: There you go. Good luck with it, I'm sure these tips will help. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Air 2 Mini Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ 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.

All these muscles attach to the fascia in your back (tighten it and protect it): External Obliques, Internal Obliques, and Transversus Abdominus. (Natural back corset or belt) The muscle fibers of the external obliques run diagonally downward and inward from the lower ribs to the pelvis, forming the letter V. You can locate them by putting your hands in your coat pockets. The internal oblique muscles are a pair of deep muscles that are just below the external obliques. The internal and external obliques are at right angles to each other. The deepest layer of abdominal muscles is called the "transversus abdominis" or TVA. The TVA muscle wraps around the torso from front to back and from the ribs to the pelvis. Its muscle fibers run horizontally, similar to a corset or a weight belt. Dr. Stuart McGill world-renowned in the field of back pain recommends a form of these three exercises to strengthen your core. • Curl up. Place both hands under your lower back providing some support. With them in place raise the elbows off the floor and simultaneously lift your head and shoulders straight toward the ceiling. You don’t really curl up much. Hold for 10 sec. Repeat 6 times. Over time you may increase to 10 times. • Side plank on knees. Or side bridge on knees. Lift and hold for a count of 10. Repeat 6 times. Over time you may increase to 10 times. Repeat on the other side. • Bird Dog. Directly strengthen muscles of the back. Start on all fours. For beginners start with raising one arm for a count of 10. Repeat with the other arm. Then raise one leg for a count of 10. Repeat with the other side. Repeat the entire cycle 10 times. Advanced lift right arm and left leg at the same time for a count of 10. Repeat with left arm and right leg at the same time for a count of 10. Repeat cycle 10 times. Check  out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program