This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2024. For the original video go to https://youtu.be/kK4RcvCeIFA Mike: Do you often experience headaches and you're not sure why? Brad: If so, we have a solution that you should try. Mike: So oftentimes, headaches can be caused by your shoulder blade actually being too low, putting stress and strain on these muscles up here. Brad: Right, and actually there's one specific muscle called the levator scapulae, which goes from the top of the shoulder blade to the base of the skull, the occiput bone, and if the shoulder blade depresses, you can see that muscle gets stretched and actually gets overstressed causing pain particularly, which can refer to the head causing the headache. Brad: So what we need to do is release that by moving the scapula up and actually solving the problem. We're going to go into a little more detail on how you can do this. All right, so we're going to show you a little test that you can do to find out if your shoulder blade is indeed depressed or down causing the headache problem. So, Mike, we're going to sit in a chair with an armrest. Can you tell me how we're going to do this? Mike: So first, to begin, if I'm down like this and then I simply go up to the arms, it'll raise my shoulder blades a little bit. If you notice, oh my headache's not as bad or don't have as much tension, that's a good sign. Mike: However, you want to oftentimes relax the shoulder even more, so you're going to need some pillows unless you happen to have a desk chair with an adjustable armrest. So Brad's folding it up for me, this elevates it even more, and say, my neck pain and shoulder pain is on the right side, my headaches, the tension feels like over here, put a pillow in, fold it up like that and this just relaxes my shoulder blade, helps elevate it one to two inches and that can take pressure off the levator scapulae muscle. Brad: Right, so, you know, just make sure you get that arm totally relaxed with the elevation of the one to two inches. It's quite a bit actually, and then assess the feeling and how your pain responds to that actual technique. All right, so after you do this or while you're doing it and you definitely experience decreased pain in the headache, then we need to figure out some way to elevate that shoulder blade, and release the distress on that muscle without using the pillow. Otherwise, you'll be sitting here forever, which is not functional. All right, so luckily there are only two exercises needed to help elevate that shoulder blade. Now, a physical therapist, much wiser than us, actually figured this out. His name is Rick Olderman , a physical therapist, and let's talk about where we can find more information on Rick. Mike: You can go to www.rickolderman.com , and you can check out his program section. So if you have an issue with a certain body part, you just click that section. This one can be found in the headache and shoulder blade issues. Brad: All right, so the big picture concept of what these exercises are doing, the first exercise, and you do need to do them in this order, is we need to stretch the muscles on the bottom side of the shoulder blade, which is actually pulling the shoulder blade down. Brad: And then we need to strengthen the muscles on top and that's going to help pull it up. So they work together and go ahead, Mike, show them how to do the first one to stretch these muscles. Mike: So Rick calls this all-four rocking. It kind of looks like the child's pose in a yoga stance. So what I'm going to do is start on all fours. Brad can show a variation later if you're not comfortable getting on your knees. You can do this on the floor or your bed possibly, if possible. So what I'm going to do is sit my butt towards my heels, like this, keeping my arms in place out in front of me. That's going to start stretching those lat muscles that are pulling down on the scapula on that side. If you want to get a little more stretch when you're down here, certainly bring your hands forward, and feel more of a stretch. You're just going to hang out here for three to five breaths, just kind of relax and breathe easy. Mike: If one side, you notice, is tighter than the other, say my left side here, I'm actually going to reach over to the top of my right hand and get a little more stretch there. Again, you can hold it for three to five breaths. Once you're done with one repetition, come back up, relax, and you're going to go back down and do it again. You can do this 5 to 10 times, just really stretch out those lat muscles. Brad: Okay, if you're not comfortable getting down on your knees like that for whatever reason, you can do this at a countertop or a table that's smooth, and a chair that either has the wheels or without. I'll show you both ways. If you have a chair that has wheels, that works very nicely. Simply put your hands on top of the countertop or the table and allow yourself to push back on those wheels and you get the same stretch. I can feel those muscles below my scapula or shoulder blade stretching right now. Hold it for the three breaths, come back up, and relax. Do that 5 to 10 times. Brad: Now if you have a chair without wheels, you simply put a towel on the countertop or the table and allow that to slide forward. It's just going at it from a different angle. It works very well as well and you get the same stretch, so good option. Brad: All right, now the second exercise, as we mentioned, strengthens the muscles above the shoulder blade to help position it. Mike, can you go through this? It's a simple exercise, a couple of small things you need to do properly though. Mike: So you will need an open wall surface or perhaps a door, if it's closed, and you're going to place your arm that is the bothersome side with your shoulder blade being low. On the wall, notice I am touching with my pinky all the way down to my elbow. I'm going to start slightly below my 90-degree angle here, and I'm going to start sliding my arm up the wall. Go to whatever is comfortable for you. If you happen to have some shoulder pain, head pain, or neck pain from this, go up to where you can. Hold for a few seconds and then come back down. When you're going up, you really want to focus on the upper trap muscles here, helping pull that scapula back up to place. You're almost kind of doing a shrug. So when you're doing this, you're going to feel a good stretch. Again, hold for three to five breaths and then come back down. The distance you are away from the wall would depend upon your arm's length and what's comfortable for you. So just go up, do 5 to 10 repetitions, just like this, and see how that feels. Brad: And I really want to emphasize, I know when I do these when I go up past that 90 degree, I really think about bringing that shoulder up, that shrug Mike talks about, and I can feel these muscles fatigue. When you feel that fatigue in the muscle, you know you're getting the right area. All right, once you get the stretch and the strengthening wall exercise down, do them twice per day, morning and then the evening, and you should start to feel some relief in those headaches within a few days. It's not going to happen the first time you do the exercises but over time, it'll get that scapula moving where it should be releasing the tension. Mike: So if you want to check out more videos on how to relieve headaches, check out our video " Say Goodbye to Headaches: 3 Effective Solutions for Seniors . 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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 April of 2024. For the original video go to https://youtu.be/etHuoScYHw8 Brad: Now we are not dementia experts. However, Dr. Nathan Chin is, and we're going to take information from his interview with Mike. Mike: Yeah, so Dr. Nathaniel Chin works for the University of Wisconsin and he is a geriatrician who is an expert in Alzheimer's disease as well as dementia. So all these tips we got from him today. He also has his own podcast called, "Dementia Matters" If you want to check that out as well. Brad: So these 13 warning signs, you'll find that maybe you do have one of these signs, but you need to have a number of them and they need to be changed from your baseline. Can you explain the baseline? Mike: So your baseline is if you have trouble say, remembering names and you've had that your entire life and it didn't really vary, that's not a sign of dementia. However, say you used to remember everyone's name no matter what, and now you struggle to find even a close family member's name, that would be a good sign. So first is cognitive disturbances. So this is persistent changes in your thinking pattern. What this often reflects is you have trouble concentrating on things that used to be easy for you or you have trouble making decisions, you don't know which one to choose when that used to be something very easy as well. Brad: Number two is functional decline. A good example of this is struggling while you're perhaps making something in the kitchen, reading a recipe where prior to this that was not a problem and now it is a problem. Getting dressed independently. That's something I can relate to. I have someone I know who is going through this right now and needs assistance. Getting dressed was never a problem in the past. Mike: So oftentimes the functional decline is a cognitive issue and not a physical issue. Third is observational changes. So this is when someone else, whether a family member or a friend notices that you are having issues thinking and processing things, or maybe you even have behavioral changes compared to your norm. Brad: So in other words, the person doesn't realize they're having the changes, but the family members or friends clearly think, "Oh, there are some changes here and something we need to address." Mike: Fourth is memory impairment, and what this means is oftentimes you struggle to remember recent conversations and you might actually start repeating the same questions you've been asking someone. Brad: Right, and another thing I'm thinking like, because I forget things all the time, I don't think I have a problem with dementia. However, a good example, I forget my keys all over the place. Now that's one thing, but if you forget you have a car, that's another thing. Mike: Yes, much more of a major event than what normally occurs. Brad: Language difficulty, challenges finding certain words to express yourself. Doing this verbally. Now this is something I fight with quite a bit, even here as we do videos. So again, it's towards a baseline, how things were in the recent history and how things are going if there's a big change and you just cannot communicate well. Mike: Something that also falls under this category is recalling someone's name that you've always known. You could stare at them, think and think and think and cannot recall it until they remind you and then maybe you forget it two minutes later again. That's a big sign. Number six is attention and focused issues. So oftentimes if you're reading a book, watching TV or someone's telling you a story, you have trouble following the narrative and paying attention and concentrating on what is going on. However, if you've always had these issues for whatever reason and nothing's changed, that's not a sign. But if you used to be really good at memorizing something someone just told you and now you cannot, that is a big warning sign. Brad: That's right. Okay, the next one is misplacing items around the house or wherever. In other words, you put something somewhere it does not belong. There's no reason, rhyme, or reason why you put it there. And later on, "Why did I put it there?" Now, this is one of those things that can happen. Now, if it's one thing where you're thinking about doing another project, you have your socks in your hand and then you put the socks in the refrigerator, but it's not because you were thinking of that, it was because your mind was off trying to solve another problem. So you have to, you know, figure out why did you misplace the item. Whether your mind was somewhere else or you just, your mind was nowhere. Mike: And oftentimes, it's not a one-time occurrence. It happens more frequently. It could be many items all throughout your house or wherever you're at. You forget where they are, and misplace them all the time. It has to be very frequent. Brad: Alright, the next one. This is a real psychological way of putting it, executive functioning challenges. Mike, can you help me out with that? Mike: So you're struggling with multitasking or problem-solving. Oftentimes, it's more of like, a logical sequential order of things, for example, how do I get dressed in the morning? Can you not remember that I had to put on my underwear first, then my pants, then my socks, then my shoes? Maybe you can recall the items, but you have no idea what order to put them in and what you typically do. Things are there, but they're not in order logistically. It can be anything, that's just one example. Brad: And the next one is medication management problems. In other words, trying to remember or figure out a system when to take your medications, how many pills to take, and doing that consistently, day to day. Where people get it mixed up, they'll take double the amount or maybe take them in the morning at seven o'clock and then take them again at nine o'clock because you didn't remember you took them at seven o'clock. Alright, the next one, is financial management difficulties. Now, we're not referring to the person who has impulse buying problems, goes out, and just buys things because they want it. This is about looking at your checkbook, managing it, and getting things down in an orderly manner. Mike? Mike: Oftentimes things like forgetting to pay your bills or maybe paying a bill twice because you forgot it. Forgetting how to actually balance your checkbook or even if you check on your banking account like me, forgetting how to even do that. Oftentimes it leads to financial instability of sorts. So those are common signs. Brad: Number 11, appointment management issues. Keeping things organized. This is one of those things where many people have this, you need to have your paper, now on your cell phone, go to the appointment management, put 'em in order, and refer back to it. Some people can have problems with even doing that, keeping organized. Mike? Mike: Now, obviously, if you have a calendar routine, that's a good plan. That's what I do, I see my things on the calendar that way I can remember them consistently. However, say you make an appointment for later that day and you completely forget about it, that's more of a sign. Or if it's day to day and you completely forgot you even made that appointment. Like say, I made a dentist appointment tomorrow. Tomorrow comes, no idea it was even there. That's more of a sign. If you just happen to forget a date or time, that's not so much of a big issue. Brad: Right, it's when you forget to put it on your calendar. Mike: Or you even make it. Brad: Right. Mike: Next, if you've noticed a big emotional impact on yourself. So if you have more anxiety or depression or just consistent mood changes throughout the day, this could be a sign of dementia as well. Oftentimes, you know, you may have known a loved one that had Alzheimer's or dementia and you have seen that, I personally have in some of my family members. Brad: That's right, so these emotional flare-ups where two, three years ago, a person didn't mind if they got somewhere late or something out of the ordinary happened. And now it happens, anxiety and emotional distress come about in a much larger fashion. Mike: Number 13 is social withdrawal. So if someone was very active, liked being around people and going to events, and now they don't want to go to any events, be around people, oftentimes it's because they know maybe they're getting forgetful and they don't want to feel embarrassed or they just don't want to talk as much anymore. This is a common sign. Brad: Alright, so these 13 signs, some of them overlap, some of them feel like maybe you have them or not. But if you want to get the information right from the doctor and really help differentiate and clear this up, where can they go, Mike? Mike: You can check out the video " The Differences Between Alzheimer's & Dementia ." It's actually a podcast interview I did with Dr. Nathaniel Chin. And in this video, we talk about the differences between Alzheimer's and dementia, as well as a whole host of other things. Brad: How long is it? Mike: About an hour. Brad: It's about an hour, yeah, so take some time out, and listen to it. When you get the information from an expert, it's going to be a little more helpful than our list. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun C2 Massage Gun  (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun   Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   EZBack Massager With Remote Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long 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.

This is a technique that may work well with any back type but especially works well with SHAKERS (unstable spine). A SHAKER often feels increased pain with rolling in bed. Your spine is very vulnerable in the mornings. Your discs have been imbibing fluid (taking in fluid) throughout the night. Therefore, you are generally taller in the morning. With the discs bloated with fluid, you are more vulnerable to pain/injury. Your back is generally vulnerable for the first 1-2 hours after getting out of bed. Avoid pain-maker positions during that time. Many typically get out of bed in this manner: INCORRECT METHOD FOR GETTING OUT OF BED Getting out of bed in this manner puts a lot of stress on your back. Note the incorrect “C” posture. Try these hints instead: If you have pain rolling in bed, try the following: a. Roll with your shoulders, abdomen, hips, and legs all as one unit (like a log). b. Before you roll, tighten up your abdomen (press fingers on your sides to feel) and arch low back to the neutral position. c. Maintain a tight abdomen throughout the roll. Roll to your side. CORRECT METHOD FOR GETTING OUT OF BED 1. Tighten your abdominal muscles and then push your upper body up using your arm. Push up until you are resting on your elbow. 2. Then use both arms to push yourself up to a sitting position. Once in a seated position go from sitting to standing with the back straight! See proper method for going from sit to stand and reverse. To lie down in bed, you should reverse the process. Make certain you are tightening the abdomen while performing the steps to get into bed. Why does your back hurt with rolling? It may be that your back is unstable. If so, you should avoid back cracking (manipulation) and begin strengthening your core as outlined in a future video. ALTERNATIVE WAY TO GET IN/OUT OF BED : Bob speaking: I had a brief episode of very severe back pain. I tried to lie down in bed using the rolling method. It was too painful. Luckily, Brad had shown me an alternative method a few days before. It worked like a charm. This is it. 1. To get in bed, approach the bed from the side. The body should be turned facing the head of the bed. Place the hand on the arm closest to the bed on the bed to help control balance. 2. Tip back forward while simultaneously lifting the one leg closest to the bed (performing a golfer’s lift). The back is kept straight the entire time. 3. Slide body onto the bed and lift remaining leg onto bed. 4. Roll on to your back with all body parts moving as one (shoulders, chest, hips, and legs). Like a log roll. 5. To get out of bed. Roll onto your abdomen with all body parts moving as one (shoulders, chest, hips, and legs). Like a log roll. If painful tighten your abdomen first and during the roll. 6. Slide over to the edge of the bed and lower one leg to the floor. Spin your entire body to allow the remaining leg to touch the floor. 7. Use arms to press body up into a stand. The back is kept straight the entire time. Tighten your abdomen throughout this method and you will have additional support for your back. Tightening your core helps stabilize your spine. You can use it with nearly any activity. For example, with doing the dishes or going from sitting to standing. 8. Now we will try to tighten up your abdomen while lifting an object. Start by tightening your abdomen. While the abdomen is tightened try to adjust the arch in your back by making it larger or flatter. 9. Find the most comfortable positions. You may now lift the object. Make sure you are tightening your abdomen during the entire lift. 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 April of 2024. For the original video go to https://youtu.be/pine2K1p0cQ Brad: All right, Do you sit in a recliner a lot and do you want to maximize or get good leg circulation? Mike: Then this is for you. We're going to show you four of the best options you can do in the recliner at no extra cost to you. Brad: That's right, let's get to it, Mike. Mike: Okay. Brad: So recliners have been used by many people as a place to sit and relax, not just for an hour or two, but actually for long periods of time. The problem is they allow you to get sedentary, and weak, and your leg circulation actually can decrease as a result of that. We're going to show you some options in this position, recline back and the full recline, so you can keep leg circulation maximized and keep you healthy. Mike: So in the seated position like Brad is right now, we're going to start with some seated exercises to improve circulation in your legs. The first one is simply ankle pumps. So you're just going to go up and down. You can rock back on your heels and up on your toes. How many should we do, Brad? Brad: Well, I always say 10 to 20. If you're feeling good, let's do 20. Now, this is something that I know some people like to do. They actually pull it up like this, and you can watch your ankles move. For some reason, that kind of helps give you some motivation, and actually throw some windshield wipers in there, going back and forth. This gets the hips moving as well. Mike: Now, in the next exercise, we're going to get the quads going a little more. So you're going to kick up. I'll allow Brad to demonstrate so we're not kicking each other there. So first we worked distally starting at the ankles. Now we're going more around the knees and thighs area. Help get that lymphedema or swelling you have in your legs back up in your trunk where it should go. So, again, try to do 10 on each leg if possible, up to 20 if they want. Brad: That's right. Now, you can alternate like I'm doing here or do 10 on the right and then the 10 on the left. But one thing you must do is not do them too fast. So if you're just kicking as fast as you can, it will not be nearly as effective as a slow, sustained, meaningful movement. Feel the muscles in those quadriceps tighten and do them with a count with that cadence or that speed. All right, next one. Mike: The last one in the seated position is marching. So we're going to work the hips more. So simply bring them up. Obviously, you're only going down part way because the chair is there, but just lift up what's comfortable for you. Again, 10 on each side. Go up to 20 if you want. Brad: Now, with this one, if you would like, or if you're having problems getting the hip flexion or this movement, help with your arms. Pull up, and get a little stretch on there as well. And the more movements you get, the better your circulation's going to be, and you're going to feel better as a result of it. Mike: Now, you can do these every half hour if you want. The more frequently you do them throughout the day, the more benefit you'll have, especially if you're sitting in a recliner for five to six hours a day. Brad: Especially for those people who have problems with walking or you need some assistance and you don't have that. All right, now, this next option and the benefit of using the recliner is elevating the legs to this position. Brad: The beauty of this, is you're going to improve your circulation, and you don't have to do exercises. Simply because when your legs are down, gravity is pulling fluid, blood, and lymph down to your feet. When you're elevated, it's one step where it's not pointed down from gravity. You actually have an even playing field from the hips to your toes. And we can actually increase this, right, Mike? Mike: Yes, you can simply take some pillows you may have in your house. You can double-stack them like this. Place them underneath your legs. You can do one leg individually or both legs depending upon how many pillows and space you have. But there you go, you're elevated even more. Brad: That's right, and it actually feels a little bit more comfortable under the knees. A big thing if you are buying, or shopping for a recliner, get one like this that has a closed area in this area. Sometimes there's an open spot there. Brad: That makes it a little more uncomfortable. And actually there are areas where you can actually put a little pressure on your hamstrings and reduce circulation. So this is a way to go. Mike: So another option. If you're in this position and you want to do exercises versus the first position, you can simply do them here. So, again, we could start with ankle pumps. Obviously, your legs are going to be straight, so they're going to go in that position. Again, do 10 to 20 repetitions of this exercise. And you could do windshield wipers like Brad is showing, rotating your legs in and out like that. Mike: Next, if you want to get the knees moving a little more, you're going to do what we call heel slides. So he's going to slide his heel up towards his buttock and then back down. This is going to work on moving the joints in your knees and a little bit in the hips as well. And this is going to help improve circulation in your legs. Again, 10 to 20 per each side. And if you want to get a little more aggressive into the hip region, Brad is doing single knee to chest. So he is actually doing a little bit of over-pressure with his hands from his shins there, bringing it up towards his chest. Again, 10 to 20 repetitions of that. It's important, again, to work from distal, meaning ankles, up to knees, then hips, to get that fluid back up in your trunk and eventually out of your body. Brad: That's right. And it's good for those joints as well. If you have arthritic joints, it's going to be helpful. All right, now the last position in the recliner. If your recliner does this, the full recline. Now, this actually lowers your heart and your trunk so the circulation is allowed to come up through the waist and the trunk and get up to where it needs to go. And if you want to improve it even more, Mike, what can they do? Mike: Again, you're just going to take a couple of pillows and place them underneath your legs like that. That's going to keep elevated. Mike: If you just want to lay and rest in this position for a certain period of time throughout the day when you're in the recliner, it can be optimal. You can start in a seated position, go to the other position, and then all the way back like this, or pick which one works best for you. Again, in these positions you could do exercises like we showed, Brad doing the ankle pumps going up and down. You can go in and out windshield wipers. Mike: Again, you can do heel slides. It's probably a little tricky with the pillows in there to do this one, but he can simply pull his heel towards his buttock again, and he can even kind of do the marching or single knee to the chest just like we showed before. Brad: Yes, that feels great. Good. The other one I like to do here is actually pull up and do a little hip rotation. Might as well give those hips a little mobility as well. But don't get too aggressive. Brad: All these should be pain-free. Again, you can do these every hour or every couple hours depending on your level of fatigue. Now, we do have a couple of other things that you can do, but these things are a bonus. There's some cost to it, but we thought we'd give you the information anyway. All right, a really nice option while you're lying back like this, and you want to work your legs more for a longer period of time. If you do your heel slides, you're going to probably wear holes in your socks or maybe get a blister on the bottom of your heel. So if we use the FitGlide here, it's a very nice accommodating tool where you can put it on the footrest. Simply put your feet on the pedals and go back and forth. It allows for very smooth motion, and you can certainly do this much longer than you could if you're just sliding your feet across the chair. So this is nice, and it is just a wonderful device. Brad: And another nice thing about it, is it's very light. You can simply take it off and set it down on the floor beside you. It's not heavy and cumbersome. Now, if you're one of those people who really do well with heat because maybe you're cold all the time in your legs, a nice heating pad. I know a blanket works well, but some people really appreciate a nice heating pack. And we do happen to have a large hot pack that is actually designed to go around your neck and cover your full back. But you can easily use it for just your legs in this position, cover up those legs, plug it in, and you have a very nice comfortable warm pack for your legs. It's gonna help your circulation as well. You can do this in this position, upright, and seated. It all works out well. Mike: This is much more pertinent to people who have cold legs or poor circulation that way. If you have lymphedema, heat is kind of something you want to check with your physician before using. Brad: Exactly, thank you. All right, now, the FitGlide also is a very nice device, and actually, it's made more for a seated position. You can get your exercise as well with socks on or shoes. It works well. Brad: Now, that heated blanket that I talked about, this is what it was originally designed for there. Can you spin around, Mike? And it covers the whole back. So you're going to really use it for different parts of the body. It's a good deal. Mike: Look like a superhero. Brad: You look like one, ah! Mike: If you want to check out more videos on how to improve your leg circulation, you can watch our video " How To Improve Leg Circulation Up To 74%; Complete Details ." We have some different tips in that video, and Brad's just going to hang out here all day, I think. Brad: Well, I'm going to continue to exercise in every position possible. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun C2 Massage Gun  (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun   Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   EZBack Massager With Remote Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long 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.

In today's fast-paced world, it's easy to get caught up in the whirlwind of life's demands, leaving little time for relaxation and self-care. However, taking time to relax and rejuvenate is essential for maintaining our physical and mental well-being. To help you achieve that much-needed relaxation, we're excited to introduce you to Bob and Brad's incredible line of massagers that can help you unwind, relieve stress, and promote overall wellness. Bob and Brad's Eye Massager Let's begin our relaxation journey with Bob and Brad's Eye Massager . Our eyes are often the first to show signs of stress and fatigue, especially after a long day of staring at screens or dealing with the hustle and bustle of daily life. This innovative eye massager is designed to soothe tired eyes, reduce puffiness, and alleviate eye strain. With multiple massage modes, adjustable settings, and a comfortable ergonomic design, it's the perfect solution to help you unwind and rejuvenate your eyes. Hand Massager for Instant Relaxation Your hands work tirelessly day in and day out, so why not treat them to some much-needed relaxation? Bob and Brad's Hand Massager is an excellent choice for relieving tension and rejuvenating your hands. This compact massager is equipped with various pressure settings and heat therapy, making it an ideal solution for those who use their hands extensively, whether for work or hobbies. A quick hand massage can make a world of difference in how you feel, both physically and mentally. Relax Your Aching Back Do you often find yourself with a sore and achy back? Bob and Brad's EZBack Massager is here to the rescue! This massager is designed to target the muscles along your spine, providing a deep and soothing massage that can help alleviate back pain and tension. It comes with adjustable intensity settings and heat therapy options, allowing you to personalize your relaxation experience. The cordless model of this back massager offers added convenience and freedom of movement, making it perfect for use anywhere, whether at home or on the go. Whether you're dealing with chronic back pain or simply need a break from everyday stress, this massager has got your back—literally! Experience Ultimate Foot Comfort Your feet, the foundation of your body, deserve special attention, too. Bob and Brad's Foot Massager is designed to provide a luxurious and therapeutic foot massage experience. With various massage modes and adjustable settings, this massager can help relieve sore feet, improve circulation, and promote overall relaxation. It's the perfect way to pamper yourself after a long day on your feet. Bob and Brad Lite Foot Massager In addition to their exceptional Foot Massager, Bob and Brad offer the Lite Foot Massager , which is perfect for those who prefer a simpler yet effective foot massage. This lite version is designed for quick relaxation and features multiple massage nodes, adjustable settings, and an easy-to-use interface. It's a fantastic option for unwinding after a long day without sacrificing quality or performance. Incorporating Massagers into Your Relaxation Routine To make the most of these incredible massagers from Bob and Brad, consider incorporating them into your daily relaxation routine. Here are some tips to help you get started: Set aside dedicated time: Make relaxation a priority by scheduling time for it in your daily routine. Even just a few minutes with one of these massagers can make a significant difference. Create a soothing ambiance: Light some candles, play calming music, or set the mood in a way that helps you relax. Mindful breathing: As you enjoy your massage, practice deep and mindful breathing to maximize your relaxation. Stay consistent: Regular use of these massagers can help you experience their full benefits over time. In our hectic lives, taking the time to relax and rejuvenate is not a luxury but a necessity. Bob and Brad's Eye Massager, Hand Massager, Back Massagers, and Foot Massagers offer a convenient and effective way to pamper yourself and take a break from the daily grind. By incorporating these massagers into your relaxation routine, you can experience the physical and mental benefits of relaxation while enjoying the ultimate in self-care. Prioritize your well-being and make relaxation a part of your daily life with these amazing massagers.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2024. For the original video go to https://www.youtube.com/watch?v=7qRqrxhTJOs Mike: Today we're going to discuss the early warning signs of cancer that you don't want to ignore. Brad: We'll cover 15 distinct symptoms that you could get while you have cancer. However, there is no single red flag that guarantees you have cancer. We'll just go through some warning signs that you should not ignore. Mike: Now, if you have more than one of these symptoms, it is important to go to your doctor for a proper diagnosis. Brad: The first one is unexplained weight loss. In other words, you're losing weight, you're not trying to, and it's coming off. It's one of those things you should check out. This is more common in people over 65. Mike: Typically it is five to 10% of your body weight loss within six months. So it's a pretty big amount and it's typically pretty noticeable if this is your issue. Brad: That's right. Mike: Number two is extreme fatigue. So you are more tired than normal. Now this can be caused by many different issues, but in this case, cancer can obviously cause extreme fatigue. Brad: Also, things like trouble concentrating, nervousness, anxiety, irritability. Now, these can really be caused by a lot of different things other than cancer, so don't get nervous about this if these are happening in your life right now. Mike: The number three common sign is uncontrolled fever or commonly night sweats. So typically with cancer, they say it happens at night. Obviously, you wake up and you're very wet, your clothes and your bed can be wet as well. Now, this can be an issue of menopause with women over that certain age group. So obviously if that is your demographic, that makes more sense for you than cancer. Brad: Right. And obviously, if you truly have the flu or something of that nature, night sweats are common with that. Overconsumption of alcohol can cause it. So see if you can relate it to something like that, if not, if it's coming for no apparent reason, you know it's a red flag. All right, now this next one is loss of appetite for, you know, no apparent reason. Again, this will kind of vary depending on where the cancer could be. I know someone right now personally who has a tumor in her colon, a large colon. Her appetite clearly went down. She is losing weight and it's being addressed. Mike: Yes, there are many different forms of cancer. A lot of them, depending upon the location of the tumor, can affect your GI tract, stomach, colon, or anything like that. All these can cause loss of appetite. There are many other reasons, but if it's very unexplained and sudden it could be a sign. Brad: Right. So obviously we need to get to a doctor, let them check it out, and then get the facts. Mike: Next is a new persistent pain that is unrelated to any injury you had. So if you just wake up one day and have terrible pain and it doesn't go away within a certain amount of time, whether that's hours, days, or weeks, it's good to get it checked out. Brad: Right. Again, this could be something as simple as arthritic pain if it's joint pain, but again, get it checked out, it's very easy and you'll want to know one way or another so you can treat it appropriately. Mike: And cancer pain tends to get worse over time. So if it's something that really is just progressing at a fast rate, get it checked out. Brad: So if you have problems with vision or hearing, particularly if it comes on relatively quickly where you notice the vision or hearing changes, get it in, get checked out, and make sure you know what it is. Mike: Typically, if you have cancer or growth developing around the eyes or in the brain, it can affect your hearing or your vision. Brad: All right, the next one is recurrent nausea and vomiting. So you're having these symptoms without being related to the flu or an apparent sickness and it comes and goes. Mike: There are many different types of cancers that can affect the organs in the GI tract. So if you have any type of cancer in this region, it can cause recurring vomiting. Brad: All right, the next two we're going to combine is if you have any blood in your stool or in your urine. So when you get up from doing your job, make sure you turn around, look, and look at your waste products and observe if there's any unusual changes or things that aren't normally in there. It's a really important and easy way to assess. Mike: Now, oftentimes this can be accompanied by pain of sorts while having to use a bathroom. So that is a sign as well. But things like kidney stones, UTIs, or even hemorrhoids can cause bleeding as well. So get those things ruled out first. So number 10 is a recent change in bowel habits. So whether you are more constipated than normal or say you have excessive diarrhea for some issue and it is not getting better or going away, this could be possibly a sign of cancer because tumors cause issues within the internal organs of your digestive tract. Brad: So with this, it's important to look back and if you had some diet changes for whatever reason, maybe you're trying to lose weight, this could cause symptoms like this. So if there's no apparent reason for it, get it checked out. Mike: Number 11 is abnormal vaginal bleeding, especially after menopause. If you are post-menopausal and having these issues, it can be a concern to get checked out. Brad: That's right. Number 12 is recurrent fever. In other words, fevers that are coming and going where no apparent reason, you probably have noticed some of these overlap, and some of them overlap with a number of previous ones. So it's just the way it is. Mike: So this is oftentimes a systemic inflammation you're having. Your body is trying to fight off these cancer cells wherever they may be, and this can cause issues of reoccurring fevers. Brad: And number 13 is a chronic cough. We're talking about going on for a number of weeks. Now, my wife actually just had a chronic cough going on for six weeks. She did go to the doctor about three weeks into it. They did take chest X-rays looking for pneumonia, but they're also looking for signs of any masses that might be in there for a lung problem. Mike: Yes, when it comes to cancer and chronic cough, it's typically a lung issue. Sometimes the tumor can block the airway a bit, causing a tickling sort of effects, which make you cough. Brad: Right. Fortunately, she had no problems with it and she's better now. Mike: Number 14 is if you notice any changes within a mole that you already have. Now this can be changes in size, shape, color, or texture. So for things to look for, you can remember A, B, C, D, and E. A is for asymmetry. So one half of the mole looks different than the other. B is for border. So the edges of the mole are irregular, ragged, or blurred. C is for colored. So the color can change, it can be lighter brown, and turn into a darker brown. D is for diameter, meaning it gets larger in size. And E is for evolution, meaning it's constantly changing or growing. Brad: This is one of those things that you really have to go in and it's so very easy to go in. The doctor looks at it. I had it myself, I had a mole that was changing. He looked at it, it's a normal mole. He froze it, it was gone, and life was good. So keep an eye on things, new things change, like Mike went over and it's an easy dermatology visit. And number 15, the last one is skin ulcers that don't heal. In other words, open sores, just continue to not heal whether you treat it or however you do it. This is one of those things you really want to get checked out. Even, you know, it probably is not cancer. I know a lot of people that we've worked with over the years with open sores that, are not cancer, but get it checked out. Mike: Now, it's important to remember that these are just warning signs of cancer. It does not mean you have cancer, but early detection and treatments are essential for trying to combat it if you happen to have it. Brad: That's right. So get into the doctor, you need an annual physical, or you should have a physical every year anyway, and that's a good time to remember, and jot things down. And when you go and see you, don't forget about it particularly like with those moles, you know? Mike: Now, if you're looking for another video, we do have one here from many years ago about breast cancer, specifically in exercises you can try after having a mastectomy, " Breast Cancer- BEST Exercises to Perform After Mastectomy-Stretches ." For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun C2 Massage Gun  (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun   Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   EZBack Massager With Remote Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long 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 are going to recommend you try two different positions. The first position is usually suitable for all four types of back pain: FLEXORS, EXTENDERS, SHAKERS, AND COMPRESSORS. If your back is extremely fired up with spasms and/or excruciating pain, you may want to do the following for a day or two. Lie down on your back and with your feet up on a leg wedge, pillows, stool, or chair. Place an ice pack on your lower back. Your preference. Let your back calm down. Want to make our own ice pack? The recipe for an ice pack is as follows: 2 large freezer bags 1 cup rubbing alcohol 4 cups of water Mix rubbing alcohol and water in the freezer bag. Remove the air from the bag and zip. Put that bag into the second bag, remove the air from the second bag, and zip it. Put in the freezer overnight. Your ice pack should be nearly frozen but still bendable. Re-freeze as often as needed or until the bag leaks. If you are an extender you may want to try lying on a pillow or two under your abdomen or pelvis. Possibly progressing to lying without a pillow. Place an ice pack on your lower back. Use of a heating pad. If your back pain is chronic, you may want to use heat instead of ice. The heat can be used prior to exercises or stretching. However, take caution and do not get burned. It is easy to get a burn when you lie on a hot pack. The likelihood of a burn increases if you fall asleep with the hot pack on. 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 April of 2024. For the original video go to https://www.youtube.com/watch?v=LgrPiW4HrUI&t=592s Brad: All right, Julie is going to show you the best exercises to get strong legs to improve your balance, as well as keep you active into your older years. Julie is 62 years old and she's going to show you what she can do and how it's going to help anybody who wants to continue to be vibrant and strong, go ahead, Julie. Julie: Okay, well, I'm almost 63 actually, but I'm a big advocate for older adults to stay active and healthy. A lot of things that make me happy are just being active. I love to do lots of outdoor activities such as paddle boarding, bicycling, hiking, and water skiing, and just because I'm 62, almost 63, doesn't mean I can't continue to do those things. Brad: That's right, and you should see her chase after the four, five, and 7-year-old grandkids. That's always a treat. They can hardly keep away from her. Julie, this shirt, let's talk about it just a little bit. It is loud, what's going on with it? Julie: This is my bicycling shirt, so it has to be bright. Brad: Yeah, turn around, I like the back of it, good. Look at that, "We can do it." So this is part of her bicycling group and they go out and bike hard. They're doing hills in the La Crosse area, and it's fun. All right, let's get into the exercises and a little bit more serious activity with those legs. Now I want to put my two cents in about leg strengthening as a physical therapist. When people have strong legs, it can be a game changer. It allows them to go hiking to do activities that they normally wouldn't do and it keeps their balance so they don't fall, very important. Now one thing before we get into this, if you want to join along, that's great, or when you do these, do not do them too aggressively the first time, particularly if you've been sedentary. What will happen is you're going to get sore muscles. The next day you're going to be sore walking around. You're going to be cursing me out. Maybe Julie, but probably me, and too much too soon is a big thing. So take it easy the first day or so, take a break between each day, and then build into it. You will get stronger. All right, let's go on to the very first one. We're doing this in two different sections. First of all, some beginner exercises, three of them, and then if that's too easy for you or you build up and advance past them, we're going to show you three good, strong exercises that will definitely keep you going and get you stronger. All right, the first one is lunges. Now if you haven't done lunges before, they do incorporate a balance component. So the first thing, just show the basic lunge first please, Julie, good. Brad: She's got a good, tall posture, she's upright. You don't want to bring your knee too far past your toes. If there's no pain, you can, but just be careful. Sometimes that will cause pain. She's doing all these on the right side. You can do up to 10 on one leg and then do 10 on the other or show them how you can do the alternating leg. This is strictly up to you. Right leg, and then step forward with the left leg and then continue to alternate it. Brad: You can see Julie is using her hand for balance on the plinth at home, just simply use the countertop or a tabletop for balance. How are your legs holding up, Julie? Julie: Good. Brad: I'm not tired at all. Keep going then, Julie does have really strong legs. She's really a proponent of leg strength. Now if it's too easy, simply use your fingertips. That will stress the balance, go ahead. Now just go to one fingertip. Now just a tip, just a tip. In therapy, this is exactly how I promote people's balance as they progress. Now as you go on and you don't need that at all, you can simply put your hands on your hips. Or what do you like to do, Julie? Julie: Yeah, I would put my hands on my hips. Brad: Good, all right, now you can see, you may not be able to do this many to start out with and I would not advise it. Now another option for the lunge is actually to go backward which is a really nice option that's going to help your balance and your proprioception, but that's into the therapy realm. Can you demonstrate it, Julie? Now do you find these a little more difficult as far as balance? Julie: It works out great with your hand on the table or bed. Brad: So it's more difficult or easier than going forward? Julie: Actually I think it's easier. Brad: Easier, you're unusual, most people find it more difficult because you can't see where your foot is going and sometimes that throws people off. Now do you like to go one foot at a time or alternate going backward? Julie: I like to do one foot at a time. Just focus on the one side. Brad: Sure, sure, so you're feeling I'm assuming this muscle worked the most, the quadriceps. Julie: Definitely, yep, right in through here? Brad: Yep, okay, if you want to alternate, you can do that as well. If I'm working with a patient for balance, I will have them alternate right to left because that's a functional motion. Julie: Oh, sorry. I was focusing on my quad muscle there. Brad: Yeah, she's starting to feel her quads burn is what she's saying. Okay, let's get onto the next one. All right, let's go into squats. This is a nice one and there are some real common problems that beginners actually do with this. Typically people oftentimes will have their feet close together and then they actually lean forward and flex at their hips too much. Can you demonstrate that? Brad: There you go, so she's mostly got hip flexion. We're not working the legs. A little bit, but not much. So stand back up tall, Julie. Feet about shoulder width or a little bit wider apart. Go a little wider than that. Let's exaggerate a little bit. Okay, shoulders back, good posture. We're using the chair for balance. We'll progress to without the chair if you're ready, go ahead, Julie. Brad: There, now look at the difference here. She's got great posture here. Look at her back is straight. Arched in a little bit, even better. She's squatting at the knees. Her knees are not going over her toes very much. Less stress on the knee joint itself and a lot of work comes from the quadriceps and the glute muscles. Perfect job, 10 of these is typically what we're going for. How are you feeling, Julie? Julie: Good. Brad: Good, excellent, now let's go on to the next one. All right, now this third beginner exercise, we're going to use a stairway. Hopefully, there is at least one rail to help with your balance. If you have two, you can use both hands. I like this one particularly because it works strengthening and function. Getting up and down stairs gets harder as you get older. The more you do this, it'll just be one of those things that's natural as it was when you were younger. So Julie shows how people sometimes will do this improperly. So she's leaning forward, poor posture, and she's just bringing the foot off the ground a little bit. Brad: If you're going to do it like this you may not realize it, but if you are, it's really not doing anything. We need to do it properly, so she's going to straighten up, with a good, strong posture. Bring the one foot up and go ahead and do the technique, go ahead. Good, notice as she does this, she comes up, with good posture, and this foot actually completes by touching and then going back down so you have complete motion. Brad: There you go, do 10 on one leg. Go ahead, and do 10 on the other. If you prefer doing alternating, go ahead. I personally prefer it because it's more functional. You don't go up steps one at a time, typically you alternate, but that is up to you. As far as strengthening, it won't make much difference, if any at all. How are you doing, Julie? Julie: Great. Brad: Good, you're doing a nice job of making this look easy. Now we're going to go through a whole nother series of this. It'll only take a minute or two, the more advanced techniques if that's what you're looking for. Julie, are you ready for that? Julie: I am, yes. Brad: You're going to start sweating a little bit. Julie: Okay, let's go. Okay, so we're going to start out with a walking lunge. Sometimes it's nice to hold the Booyah Stik out just to keep your balance a little bit better. Brad: Let's look at this. This is not just a Booyah Stik. This is our Booyah Stik. This is a baby Booyah Stik. Actually you don't need one of these. Simply use a cane, a stick, or whatever you want. And you don't have to use it, but I know Julie prefers it. It helps her with her balance. Julie: Okay, and then we're just going to start walking forward. Brad: Good, nice job, again, the balance on this is quite a bit more challenging than the previous exercises. Any other variations that you'd like to do with this, Julie? Julie: Yeah, we can do it without. I mean, obviously you can do it without the Booyah Stik or you can just keep walking without breaking in between. Brad: Ah, there you go, so it's a continuous motion. Can you do that backward? Julie: That's a good question. Brad: Put you on the spot. She's doing wonderful, all right. Good, this particular exercise is really good if you're a bicycler for hill climbing, getting those quads and glutes strengthened for something functional like that, and staying active outside. All right, Julie did want to show one other option that she uses and that's actually using the dumbbells, not the baby Booyah Stik, go ahead. So tell them about the dumbbells there. Julie: Yeah, so it just adds a little bit more resistance. Brad: She's using three pounds on each hand. She usually uses 25 pounds, but we didn't have them here. I'm just kidding but go ahead. Yeah, whatever weight works for you so you can do these safely, and comfortably and it does make, does that make quite a bit of difference, Julie? Those even three pounds. Julie: Yeah, it has definitely added some resistance. Makes it a little bit more challenging. Brad: Good, all right, let's get onto the next one. All right, we cannot get away without doing the inevitable squats. She's got three different options. Go ahead, Julie, show them. Julie: All right, so shoulders back, and then we're just going to squat down low. Brad: Good, now you put your hands out with the baby Booyah Stik. That's strictly their choice, right? Julie: Right, yep, usually I don't use a Booyah Stik. I just put my hands out. Brad: How about your feet? Make sure your feet are wide. I even go a little wider than that. I always emphasize a wide base. You're stronger, you're more stable. Here's the next variation. Julie's going to continue to have wide feet and good posture, but watch what she does with her toes. Up on the toes, whoa. Do it again, keep going. So here we're working on balance, as well as the calf muscles which are critical for walking, running, biking, and everything. It's just a little thing that can make a big difference. Brad: Good, I like the arm motion. It's like you're praying, nice. All right, now there is actually one more option that's more difficult, we call it plyometrics. Go ahead, Julie, show them how that works. Ah, yeah, you just keep doing that. I'm going to talk about it a little bit. These are known as plyometrics. Brad: You want to spring up and spring down. It definitely works some muscles. If you want to get more athletic, athletes do plyometrics all the time to get to their peak, how are you doing? Julie: Yeah, I'm out of breath. We also call those jump squats. Brad: Jump squats, yeah, okay, great. That is a wonderful accent. Yeah, thank you, Julie. Let's break one second and you wanted to talk a little bit about keeping older people active, particularly women, right? Julie: Right. All right, so one of my main reasons for coming on today is because I just make sure that we're encouraging women to stay active from all ages, especially up into your 50s, 60s, and 70s. No reason that you can't stay active. Bicycling, hiking, playing pickleball, all those things are fun, keep you fit, and then it's also a great social activity so that you can keep in contact with people. Brad: And I think things like this, particularly when you retire and that daily routine changes from running all over the place to all of a sudden maybe an empty space. A wonderful way, and Julie's wonderful with this. She has a bike group that she rides with. You go to burn boot camp, she does pickleball. I can't keep up with her. Julie: Yeah, I think it just keeps you young and it's just great to be involved in the community and activities, and it also is a good role model for your kids and grandkids to see that you're staying active and being active every day. Brad: Absolutely. Julie: No sitting in front of the TV. Brad: Yeah, get away from the TV, away from the screens, the silly cell phone. Get yourself out and enjoy the air, but Julie did work at the hospital, with keeping people safe, right? Julie: Right, employee health and safety and security, and we just want to make sure that, yeah. Brad: So every time I do something at home with anything, she says safety glasses on, wear your helmet. And look at you. This is her biking outfit here to keep visible, so stay safe. Did you want to say hi to your biking group? Julie: I do, yes, our bike group is called WOW Two and that means Women on Wheels. Yep, we stay active and engaged throughout the summer. Brad: How long do your rides get on the summer nights? Julie: We usually go from 20 to 35 miles on a weeknight. On weekends we do closer to 50 miles. Brad: Great, and we live in LaCross which means there are bluffs. There are about two to 300 feet vertical at least and some of them are pretty darn steep. So they get through it and I'm real proud of Julie, and it's a wonderful group of women. All right, if you want to watch another video with Julie showing strengthening, we've got arm strength and shoulder strength, " Lose Arm Flab, Using Body Weight, Dumbbells, or Bands ." She does an excellent job again. Make sure you watch it like it and give us good comments. Or her, it's easier to comment for Julie than a good one for me, right? For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun C2 Massage Gun  (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun   Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   EZBack Massager With Remote Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long 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.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2024. For the original video go to https://www.youtube.com/watch?v=x1qtYgpB1U4 Brad: All right everyone. Having a good strong core is absolutely necessary to look good, to feel good, and in my opinion, as a therapist, we want to have a strong core to protect our back. Now, my wife Julie is here, by popular demand, last video we had a lot of requests to bring her back, so we're going to do it. She's going to demonstrate the exercises. Julie, do you want to bring a little more into it? Julie: Yeah, this routine is ideal because you don't have to get down on the floor. It's done in a seated position. All the exercises are relatively easy, so from beginner levels on up, it's great. Brad: Great, and Julie herself has a great core. She's 62 years old. This is for beginners and seniors, anybody can do it. Plus, at the end of the video, she's going to show a more advanced routine that she does as well as you may be interested in. Should we go to work, Julie? Julie: Yes. I'm ready. For best results, this routine will target all three abdominal muscle groups with only five simple exercises. Brad: That's right. We're going to work on the rectus abdominis, that six-pack, the obliques that go oblique, and, of course, the transverse abdominis, which is really critical to help support that low back and keep you moving without back pain. All right, for best results, you're going to want a nice firm chair, with an armrest that works the best. You're going to sit like Julia, a nice tall posture, tighten your abdominal muscles up, and we're going to start this first exercise. Go ahead, Julie. Julie: Okay, just going to tighten up my tummy and do a slow march. Brad: And we're going to start out with five repetitions per leg. You can do more if you want. Again, it's important that you have a good posture and you tighten those abdominal muscles. If you want to make this a little more difficult if it's too easy, Julie, can we talk about how to work with your feet? Julie: Right, so to make it a little bit more difficult, you can just touch your heels down to the ground. Just lift up your leg and just touch the heels down, and that works your stomach a little bit more. Brad: All right, this is one of those subtle things that may not look like much when you actually do it. Pull up those toes as she has them. You'll notice it. All right, for number two, we're going to work an interesting technique where you actually do some kicks, which accelerates and changes how the muscles work. Julie's going to show three different options because it's easier, a little harder, and advanced and seated. Go ahead, Julie. Do the first one. Julie: Right, so I'm just tightening up my tummy, doing a slow hold with each kick. Probably want to do about 10 of these per leg. Brad: Right, right. And the first one, if this is too hard, how we're going to make it easier. That first one where you slide back into the chair and you're using the backrest of the chair for a little support definitely makes it a little easier. How does that feel, Julie? Julie: Yeah. Good. Brad: Good. Julie: The back support does make it easier. Brad: Right, right. And if that's too easy, simply slide your buttocks forward on the chair. There we go. Maintain good posture like Julie's demonstrating and she continues to do it. Are you feeling the difference in that intensity on the abs? Julie: Definitely. Brad: Good. Julie: This works the abs more. We can also do one where we kind of hold the leg up a little longer. Brad: Right, right. And for the people, the more even advanced. If you really want to, when you hold the leg out, simply bounce it up and down three or four times. Go ahead, let it bounce up and down. There you go. Don't be shy about it, Julie. Let the stomach work. Brad: Number three. This is a nice one for the oblique muscles that go at an oblique angle. Going to start like Julie's position, arms out. She's making that W for the win. You're going to win at this or Wisconsin, that's where we're from, this elbow is going to reach over and touch this knee and that knee coming up to meet in the center. This is a really nice abdominal exercise, obliques, and it's kind of difficult. Julie, can you tell them how it feels? Julie: Yeah, it feels great. You definitely can feel you're working the muscles on the side there, the obliques. Brad: Good, and typically, five to 10 repetitions. If you want to do more, simply do some more. For number four, we're going to use a throw pillow. Anyone lying around the house should work for you. You're simply going to slide it behind your back, just above the belt line. Slide into it like Julie is. Now, this is the motion that you're going to do with your back. We're going to push in, squeeze that pillow, and squish it, and then we're going to arch the back and create a gap. That gives you low back motion, which is good and healthy for it, and it tightens the core muscles when you're pushing. So strengthening, range of motion, it's a wonderful core and back exercise. Brad: Go ahead, Julie. Let's show them how it's done. Good, so you're going to continue to do this. This is a small motion. There's not a lot going on as far as visually, but it really is working at abdominal. Do 10 repetitions. You can do more if you would like. Good, now we're going to actually go on to the next one. Julie, how are you feeling? Do those muscles work? Julie: Yeah, definitely right in the core muscles. Brad: Yep, okay, good. Let's go to the next one. This next one's going to be a little harder, so be prepared. All right, now the last one is similar to the first one except for instead of one knee coming up at a time, both at the same time. Julie, go ahead and show them what to do. Julie: I'm just going to be holding onto the armrest for some support and then just lift my legs up and down. Brad: 10 repetitions, again more. If all of these are, you're doing them with Julie, they're too easy for you. We've got an advanced version coming up. They're not in the chair, however, but you'll be ready for it as long as you have a reasonably good balance. How are you doing, Julie? Julie: Good. Brad: You ready for a couple hundred more? Julie: It definitely works the abdomen. Brad: Yep, all right. Now we're going to go into some more advanced exercises. Julie's been working on these more. These are her favorites. Okay, the first one, Julie. Julie: All right, so instead of doing just the marching like we did on the chair, we're going to be standing up and we're going to do a high knee march, and then we can probably increase the speed a little bit to get more work on that abdomen. Brad: So when you're actually doing these, how do you... Is this how you work them or do you advance it a little bit? Go ahead and show them. Julie: Yeah, actually I probably would speed it up. So we're running in place. Brad: Ah, look at that. So how many hours do you do this? I'm just kidding. Typically for minutes or for repetitions? Julie: Probably like for 20 repetitions. Brad: Okay, good. All right, the following two exercises are more advanced, and a little more difficult. Doing them on the floor, just grab a ball of any size. If you want to use a medicine ball and be more advanced, go ahead and go ahead Julie, show them what to do. Julie: Okay, and you can just keep your heels down if you'd like to start out with. And then you just want to rotate. Brad: So you actually touch the ball on the floor every time? Julie: Yeah, I like to do that. Brad: Yep, so you're consistent. Julie: Then you can lift your legs up and go the same way. You just have to be careful that you don't hurt your back. Brad: Right, I mean you're tightening up your core throughout the whole thing. Is this something that you would recommend to start right away? Julie: I would just do that probably without a ball. Just keep your heels planted and you can just twist from side to side. Brad: So the ball does make a difference when you're holding onto something? Julie: Right. Brad: Okay, and then work your way up to heels off the ground. Julie: You can keep your feet up and make it more difficult. You just want to make sure you're turning, so you're actually getting your obliques worked. Brad: There you go. Good, nice job. Julie: Okay, so for exercise number three, we're just going to do a bicycle exercise. So I'm just going to lay back. It's in the supine position and then you just start like you're pedaling a bicycle. Brad: Good, good. So that speed is typically what you like to go? Julie: Yeah. I mean, you can go a little bit faster. The main thing is keeping your back flat on the floor. Brad: Now when I do the bicycle though, I make circles with my feet because it's more like a bike. Is that okay? Can I do it that way or is doing it this way better? Julie: Sure. Brad: Because you're going longitudinally. Julie: I mean, I definitely can feel it in my core. Brad: Yeah. Yeah. That's just my personal opinion. You do it whatever you like. Julie, I don't know. You're the boss of this. You know more about it than I do. Julie: That actually works really well also. Brad: I'll get you a bicycle helmet so that you're safe doing this as well. All right. Nice work. So follow through with those. I'm sure you'll get plenty of resistance and intensity with those options. We do have more. We've got another video that you can certainly go on. Can you help me out, Julie? Julie: " The Best 3 Core Exercises To Do Daily For Seniors. " Brad: That's right, thank you. That's a good option and have a good time and tighten those cores out. 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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.

It is so simple but true. Walking can have a healing effect on the back and back pain. Think of yourself as the Tin Man in the Wizard of Oz. Rusted to the point of no movement. Give him a little oil and start moving and he is as good as new! Your joints, (and your spine has a lot of joints), love movement and they have their own natural lubrication oil - synovial fluid. The more you walk, the more the joints can self-lubricate and the more the muscles of the back can start to strengthen. Your body also puts out its own natural drugs called endorphins, which can help with pain relief. Aim for three times per day. Work up to 15-20 minutes. But you say it is painful to walk? There may be 7 reasons for the pain. 1) You’re an EXTENDER. You might have spondylolisthesis or spinal stenosis, and your back feels you’re better sitting. You may want to start your walking program with a wheeled walker or shopping cart. A cane might be enough or double walking sticks may be enough. 2) You are a FLEXOR, and your posture is incorrect with the walking, and you are putting increased strain on the back. Posture is always huge. Your spine can handle great loads when it is in the correct position. Not so much when it is not in good form. We can use a broom handle or an alternative to assess your walking posture. Place the handle in place as follows. Your bottom palm is facing out and your top palm is facing forward. The handle should have 3 contact points on your body a. Sacrum or pelvis b. Mid-back c. Back of head: If your head is not touching attempt to correct it. Ideally, all three should contact the handle and all three should remain in contact while walking. You can also correct your posture while walking by using your right hand to grasp the left wrist behind your back. In this position pull your shoulders back and straighten your back. Then do a chin tuck. A chin tuck is when you tuck in your chin and work to bring your ears over your shoulders. Your head is not going down nor is it going up. It is merely going back as though someone is going to through a pie in your face and you are backing your head away from it. Maintain this position and begin to swing your arms normally as you continue walking. 3) You are walking too slowly. Yes! You can overload the spine when walking slowly as compared to a quicker pace. When I have hurt my back in the past, my goal is to get back to running by the next day. You would think the “pounding” of running would increase the pain of the spine, however in my case, the self-lubricating nature of the movement AND the increased oxygen to all the muscles, ligament, tendons, and tissues of the back was more beneficial despite the increased load on the spine. When you walk too slow the tendency is to lean back on the spine and let it settle into a flexed harmful posture. We want you to lead with your chest and build up enough speed so that you are slightly leaning forward. Pick up the pace of your walking and make sure to swing your arms naturally. The movement of your arms can also serve to increase movement, blood flow, and oxygen to your back. I have had patients who walked with stiff backs and motionless arms. Their muscles look tight, and less healing is occurring. 4) You are going too far to start. You may need to work up to it incrementally. Determine how far you can walk before the pain begins. Start in your house and walk across the room. Try to increase the amount of walking one can do each day before the pain begins. If your pain begins immediately you may need to perform some of the stretches for a few days before re-trying the walking. The stretches and improvement in posture can make a significant difference in pain levels. 5) You may have to unweight your spine to walk. You might try double walking sticks, a cane, or double canes to start. AVOID hills and stairs. Stick to the flat surfaces. 6) You are taking too long of strides causing a reaction force at your heel which reverberates up your leg and into your spine. 7) The running world has discovered this years ago. They advocate a leaning forward posture with shorter and quicker strides. Less impact on the joints and greater speed and efficiency. Shorten your strides combined with the quicker pace. Try to have your forefoot and your heel hit at nearly the same time. Wear comfortable shoes with adequate cushion and arch support. 8) You are not intermittently decompressing the spine. One method for decompressing the spine is to lean onto the back of a park bench. Allow the back to relax and continue for a count of 10 seconds. Repeat 3-5X as needed. For further methods on decompressing the spine, check out our video in this series under level 2. Be careful when walking dogs on a leash. The constant or even sporadic pull on the leash by your pet could be causing a torque on your back resulting in pain. Try walking without your dog and compare it to when you do. If you have increased pain with the pet, you will need to build up your core trunk muscles first before resuming pet walks. 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 March of 2024. For the original video go to https://youtu.be/Uz3h4Z53ULY Mike: Is your shoulder pain really coming from your shoulder or is it referring from your neck? Brad: Now as physical therapists, I know Bob and I have both had patients come in with a diagnosis from the doctor with shoulder pain and we actually treated them for neck pain and the problem disappeared very quickly. Mike: So, we're going to show you how to figure out if your pain is actually coming from your shoulder joint or if it's referring from your neck. Brad: Right, so there are some tests that you can do to actually isolate where the source of pain is coming from, and we're going to get at that in just a few minutes. What do you say, Mike? Mike: Let's get to it. Brad: Yeah, you sound enthused. Mike: I am. Brad: All right now one of the big reasons that we have problems determining where the pain is from the neck or from the shoulder is the nervous system. Now if we look at the neck, look at a close situation, here we've got the nerves that come out, the peripheral nerves that come out from the neck area. Now these nerves do not stop there like here. They actually come through the shoulder area and then form the brachial plexus, it's a bundle of nerves, through the shoulder down into the arm to the hands and fingers. Brad: Now if there was a problem in the nerve in the neck, you can have pain there, but it also can refer pain. In other words, pain can- you can feel it. The sensation is in the shoulder, but the source is a pinched nerve in the neck. So that's something that we need to differentiate and find out what needs to be treated. Mike, you want to talk a little bit about the muscles and why the muscles can cause referred pain? Mike: Yes, most of the muscles referring from the neck to the shoulder blade and the shoulder joint, they're all connected. We have upper trap muscles, we have middle trap muscles and lower trap. We also have the lats, which can affect the scapula, and we have deltoids. Now if these get tight in certain areas, specifically up in the neck region, it can actually radiate the pain to your shoulder region. So all the muscles in this general region are attached. They can be problematic as well. Brad: That's right. So let's go and see how to differentiate. All right, now as far as referred pain coming from the neck, the location people typically feel this is actually down over the shoulder blade in the upper trap and it radiates in this area. Brad: Mike, what about if you have pain specifically from the shoulder? Mike: Now, if you're feeling pain specifically in your shoulder joint, meaning on the lateral aspect of your shoulder right here, it's more than likely that it's actually coming from your shoulder joint itself. Brad: That's right. As far as characteristics of the pain, how does it actually feel? If it's from the neck and you feel this pain in here, oftentimes the people talk about it as feeling like either pins and needles, maybe some numbness, an achy- dull aching. And sometimes the pain can actually refer and radiate down the arm if it's a really bad pinched nerve. And as far as the shoulder, Mike? Mike: It can often be a sharp pain, especially with movement. There can be a dull achingness to it as well. But that's more common you're just feeling it on the lateral aspect of your shoulder. Brad: That's right. Now a key thing, if it's from the neck, this is my way of doing it in the clinic to really isolate it. The pain is in the shoulder, and it's getting a little confusing. I'll have the person sit down. You can do it standing, but seated is best. Have them relax, and then keep their shoulders still and relaxed, and simply have them move their neck forward, backward, side, side, and rotation with no movement in the shoulder at all. Brad: Now if when that movement occurs in the neck, it actually increases or decreases symptoms where the pain location is, it's a very positive sign that the pain is from the neck, not from the shoulder. Mike, do you want to talk about isolating the shoulder? Mike: So if your pain is coming from your shoulder, more commonly you will have issues with actually moving your shoulder joint up. So you can do any motion if it's forward, flexing your shoulder, out to the side, reaching back behind you, or putting on a shirt or arm in a coat. Any of these positions, rotating in and out, causing pain, making it worse, it's more than likely an issue in your shoulder joint. Brad: Right. It can be a little confusing because sometimes pain from the neck still can be irritated with shoulder movement. But if you isolate the two and look at it... One thing about shoulder movement, if you go up like this and it hurts, and then you bring your hand in like here and it doesn't hurt, that's kind of a problem with the shoulder joint. Brad: That's kind of a professional diagnosis. So this is not always easy. We're giving you some good general guidelines. Now, one other symptom I do want to go through is lying down in bed. If you're lying- say Mike's left shoulder is where the pain is. He's lying on that shoulder. It feels okay at first, but after a while, it starts to ache. Well, that's a good indication it's from the shoulder joint. Brad: However, it still could be referred from the neck, so we want to make sure that Mike does not have his neck in an unnatural or not neutral position like he has right now. So that can be from either too many pillows where the head is up and kinked up or maybe not enough pillows and his head is down. So to correct that and make sure it's from the shoulder, make sure you've got the right pillows so that the neck is comfortable and in a neutral position. Brad: Another thing, if you're lying on your back, go ahead, Mike, and you got too many pillows, and his head is actually tilted forward, and that creates shoulder pain, well the shoulder is in a comfortable position. There's no reason why the shoulder should be hurting and the head is up. That's an indication it may be from the neck. Let's say we take the pillow out, get down to a neutral position, and things get better just because we remove the pillow, that's a strong indication it's from the neck. So some more ways to differentiate the problem. Mike: I feel you're going to whack me in the face with your hand. Brad: Well, I did consider it. Mike: Now, there are some instances where you do all these things but you're still not getting better. So you should go seek some professional help. Some big issues are if you're really having tingling or numbness in your hand and you can't control your fingers as well. You really should go see a doctor and get a proper diagnosis. Brad: Right, and if you feel like that arm is getting weaker and the strength of your grip and whatnot is clearly weaker, get to see a doctor. Make sure you have that diagnosed. Another thing, if you're feeling chills, fever, or unexplained weight loss, get to the doctor, get things checked out, and do it right. Mike: So give those things a try to tell if your pain is coming from your neck or your shoulder. If you're having neck pain, we do have a video called " Neck and Shoulder Pain Fast Relief, 55 & UP. " This video has some exercises in it. If you think it is purely shoulder pain, we have another video called " Only 1 in 5,000 People Know This About Treating Shoulder Pain ." Brad: And that's actually from Rick Olderman 's work, isn't it? Mike: It is. Those are his strategies. Brad: That's right. Very good. Good luck with the shoulder, and neck, and be healthy, fit, and pain-free. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun C2 Massage Gun  (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun   Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   EZBack Massager With Remote Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long 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.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2024. For the original video go to https://youtu.be/Sqd_p6qYvZs Mike: Today we're going to go over the early signs of a stroke that you don't want to ignore. Brad: Now, there are two main categories of stroke risk factors. There are ones that you can control and ones that you can't. We're going to cover those clearly. Mike: So the first category is modifiable risk factors. Those are things that you can control and change in your life. The other things are non-modifiable risk factors, so those are things that you can't change, but it's good to be aware of them, Brad: And it is really important that you understand there are risk factors that a lot of people will have. But if you just have one risk factor, that doesn't mean you're going to have a stroke. You need to follow through and see how many risk factors you have before you decide what you need to do to manage it and improve it. Mike: So first, we're going to go over modifiable risk factors or things that you can control. Now, the first one is unhealthy diets. Having excessive amounts of processed food high in fats, sugars, and sodium can be problematic for many people and can increase your risk of having a stroke. Brad: Right, so it boils down to eating healthy, avoiding junk food, and you'll be a big step in the right direction. The next one that relates to this, is physical inactivity. If you're sedentary or a couch potato, that inactivity is gonna slow down your circulation and it puts you more at risk for stroke because it really leads to high blood pressure and stress. We'll talk more about that later. Mike: So regular exercise can help lower your blood pressure, your weight, as well as your cholesterol, which helps reduce your risk of a stroke. So just exercising can help a lot. Brad: You don't have to run a marathon. Simply walking daily or every other day is a great place to start. It'll make a big difference. Mike: Another big risk factor is smoking. Smoking actually damages blood vessels and can increase your risk of having a blood clot. Brad: Right, as some people may not know, a stroke literally is a blood vessel that ruptures or gets plugged up, restricting blood flow to the brain. They relate hand in hand. Mike: Next on the list is excessive alcohol consumption. Now, if you have a glass of wine every night, that is probably fine, but if you indulge in too much liquor of sorts on a daily basis, it can cause high blood pressure and a whole array of other issues, but your risk of a stroke can definitely go up. Brad: That's right. Typically, you know, one glass, not a big glass, your typical six to eight ounces, one bottle of beer, 12 ounces. More than that, you're pushing it. Mike: The next risk factor is obesity. The more weight you carry, the more your heart has to work, putting more strain on your heart and your blood vessels, which can increase your risk for a stroke. Obviously, if you're typically obese, normally the unhealthy diet role plays into this as well. And that it'd all be problematic. Brad: Right, all these, as you can see, overlay and lap into each other. We're just separating them out a little bit. And the next one goes right with that is diabetes. People can get that onset diabetes later in life, the 50s or 60s years old, all related to the habits and diet that we've just talked about unless you're one of the people who have that diabetes from birth on. Go ahead, Mike. Mike: So having an uncontrolled blood sugar reading high numerous times can actually start causing arterial damage, meaning destroying your blood vessels, which can eventually lead to a clot and stroke. So make sure to get your diabetes under control. Whether you're type 1 or type 2, it is a big risk factor. Brad: And finally, we're going to talk about high blood pressure. If you think about blood pressure like the pressure in a hose, the higher the pressure, the more risk that the hose can rupture, and that would be a hemorrhagic stroke. We want to avoid that. So get that blood pressure down. And it's one of those things that will also make you feel better in general. If you have high blood pressure, you typically don't feel well in general. Mike: Next, we're going to talk about non-modifiable risk factors. So these are things you can't really control. Some of them are just due to genetics, but just because you have these doesn't mean you are going to have a stroke. We're just going through this correlational data they have found through the years. Brad: That's right. Speak to your doctor if you are concerned. It'll make you feel so much better as they go through things properly with a good assessment. Mike: So the first non-modifiable risk factor is age. The older you are, typically the higher your risk of strokes you have. Now, this is commonly due to unhealthy modifiable things in your past. Just because you're older doesn't mean you're going to have a stroke, but they are more common as we age. Brad: Right, that's the statistical data. Family history. If you've had people in your, you know, uncles, aunts, particularly people closer, parents or siblings that have a stroke, you're a higher risk for a stroke, so behave. Mike: Now, according to statistics, also your race and ethnicity can play a role. People who are African American, Hispanic, and Asian American are at a higher risk of stroke. Brad: Now, a lot of this is from statistics. In other words, it's actually from things that have happened. They have all the statistics out there. This one's interesting. Men are more likely to have a stroke. However, women are more likely to have a fatal stroke that actually puts them in the grave. Mike: Next, if you have any of these specific medical conditions, you may be at a higher risk of stroke. These include atrial fibrillation, sleep apnea, and high cholesterol. Brad: And the next topic is a TIA, in other words, a transient ischemic attack. A lot of times they're called mini-strokes. People have symptoms of a stroke. They come on for a few hours, maybe a day, but then they resolve and they're completely gone within two days or so. Now these are something that you really want to be aware of. Mike, can you follow up with that? Mike: So oftentimes, they will dissipate early, as Brad mentioned, but a long stroke or normal stroke that you have can last and cause permanent damage to the brain. Typically, TIAs resolve, and you can get everything back functioning normally, whereas, with a stroke, you can possibly have long-term damage. Brad: Right, so if you've had a TIA and the doctor knows, they're going to clearly guide you with how to change your lifestyle. If you've had TIA symptoms and everything is fine but you did not see the doctor, it is highly recommended. Make sure you see the doctor and get things addressed so you do not have another TIA, which could lead to a full-blown stroke. Mike: And early diagnosis and treatment of TIAs can often help you prevent a full stroke from happening. So if you have numerous risk factors from both lists and you are concerned, you should definitely go see your doctor and get a proper diagnosis, get some things checked out, and they can put you in good hands to prevent a stroke. Brad: Alright, now blood pressure is one of the big things with a stroke. We've got another video that you can link up to and see. It's " 2 Simple Things That Lowered My Blood Pressure Without Meds ," and this is from Bob's personal experience. 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