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/dYGEUayqCOs Brad: Anybody who has worked at a desk for any period of time has experienced neck pain, back pain, shoulder pain, et cetera. Mike: And making some changes to your chair or your desk and computer screen can make all the difference. Brad: That's right. We're going to show you all you need to know. Mike: So the first thing we're going to do is look at the chair you're using and how to adjust it. First, we'll look at how you can do a standard chair, and then we'll show you if you happen to have a computer chair, some adjustments you can make, or if you don't have one, what to look for if you're about to purchase one. Brad: That's right. Now some people already have one of these, but they're not aware of the adjustments that are available. So we're going to actually show the Flexispot C7 Mesh FT model, which we like very much. As a matter of fact, I'm taking this one home with me because I like it so much. Mike: So the first thing you want to check is the height of your chair. Now if you're stuck in a standard chair like me, you want to make sure your feet can touch the ground comfortably and you roughly have a 90-degree bend in your hip and a 90-degree bend in your knees. Mike: This is actually an okay chair for me. However, the other chairs I've been in are sometimes too tall or too short. If they're too short, oftentimes your knees may be way too high, where your knees are higher than your hips. Mike: This is going to get uncomfortable, especially on your back. Now if I happen to be in a taller chair or my feet are dangling and cannot touch the ground, simply placing a pad underneath your feet can help fix that issue. Mike: If you are in a chair that is too short, stick a pad or pillow underneath your buttock and it'll make you taller. Brad: That's right. You could use two pillows or two pads depending on what you need, but you definitely want to get the chair or the seat pan at the right height. Step number one. All right, now if you have a professional-grade chair, it's very nice because I have the levers, which are easy to get to so you can make the adjustment. My feet are hanging and dangling, I am too high. Simply grab the lever and drop it down. Brad: There we go. My feet are flat on the ground, a 90-degree bend in my knee, and my hips are in the right position. So that works very nicely. To get it back up, you simply stand up and it'll go back up and down. Works wonderful. Brad: Let's go to the second most important thing with computer chairs. Now the next thing that's really important. It's going to make a big difference on your shoulders, as well as neck and headaches is the proper height of your armrest. The weight of your arm should be supported by the armrest. So the height needs to be adjustable. Right now, this is way too high. My arms are resting but my shoulders are going up towards my ear. Brad: These are easily adjustable. Simply push a button, up and down. I'm going to get it to the right level. That feels much better. I can rest my arms here. And the nice thing about this chair is not only can you go up and down, but you can rotate in or out. I like to go in a little bit, and they can go forward and back to fit your body ergonomics. It's a great combination. If you have a chair like this, what can they do, Mike? Mike: So you can't lower this obviously if they're too high. However, you can put a cushion underneath you to raise your buttocks up. If the armrests are too low like this one would be for my work desk here, you could see how low it is, in comparison to the table. So what you can do is fold up a pillow like this and then I have some armrests. Obviously, you need some pillows, you're going to lose a little bit of the seat room. But if you have a standard chair, this is what you can do to get the optimal position for your arms. Brad: That's right. And Bob actually did something with his. He took a cushion, cut it up with a knife, and taped it onto the armrest of his existing chair before he got a chair like this. So there are options. Mike: He's extremely tall too, so that's why he had to do that. Brad: That's right. Now, lumbar support, the area right above your belt line can be really critical in getting some good support there. This chair has a really nice, as you can see, lumbar support that's separate from the backrest. That's very nice. With this lever, you can actually adjust it in or out. Once you get it to the right position, you pull it up and it locks it in position to whatever you want, and then you'll have that support there. Brad: I really appreciate this. Then another nice thing about it is you might want to change it every hour or so to have more support or less support. Just changing your body position can make things more comfortable. Mike, what about a chair like that? What options are there? Mike: So obviously I don't have a built-in lumbar support in this chair, so what you can do is either take a rolled-up towel, this is a medium-sized one. You can use a large one or a small one depending on your body size and what's comfortable. I'm just going to place this in my lower back right here. Lean against the chair and I have some lumbar support. Mike: Another option is to take a pillow of sorts. I just have a throw pillow here. I can put this in my lower back region and there we go. Now if you have a computer chair with lumbar support that you don't like and you try a throw pillow in, which I have done, really doesn't work because it's too much. So you need to get a good optimal computer chair. Brad: That's right. But there's one more option that we have from Rick Olderman and that's actually using a pillow from your bed. Put it in vertical in a chair like this and it's amazing what that little bit of support can do with comfort in the back and sitting. Brad: All right, those are three very important adjustments, and those you can make on any chair just like we had. Now, the rest of these adjustments are going to come with a professional computer chair like this one. The first thing we're going to address is the seat pan. And first of all, you'll want to adjust the tilt of the seat pan. Watch how this goes backward and forward. Brad: Now if you have stenosis, you might want to go backward, otherwise, you may want to go forward. It's an individual preference. Get it adjusted where it feels good on your back, and lock it in. There's a nice lever here. Easy to reach. That's set. Now the next thing is the seat pan moving forward and backward. There's simply another lever here. I'm going to push it and let's get a better view of this if I want to go forward or back. Brad: You're going to do that in accordance with how it fits on your desk. So find the right position. So, a lot of times with these, you're only going to make one adjustment with it and it's set for you. Another person on the chair may adjust it for them. All right, let's go to the next options. All right, another really nice feature with a good chair like this is the ability to adjust the backrest. So it can go back like this in a variable range or you can actually simply go back and lock it and keep it there. Brad: So when you're working, you want to take a little mini break. You can simply lean back, stretch out those arms and shoulders, and relax that lumbar support, really feels good there. Take your little mini break and then back to work again. All right, there's another nice little feature here. There's a little adjustment that you actually crank and what it does, is it adjusts how far you go back with it. Brad: It's one of those little things, that can make a difference. I'm not overly thrilled about it, but it's nice to have. All right, now the headrest is nice and adjustable because if you've got someone like Bob, six and a half foot tall, or someone five foot four, you're going to need to adjust this up and down. It's very easy and you can go forward and back with it, all with resistance. It works very nicely and there it is. I'm set to go. Brad: Now this last feature is very nice. It can set this chair apart from other chairs. It actually has a built-in and adjustable legrest. Pull it out to the distance that fits you, bring it out, lock it in place, and there you go. If you want to take that little mini break, you can go here and simply recline back. I'm going to lock this into place, and I can relax, and take a snooze. You know, as long as the boss isn't watching. You get your five-minute break, keep it on your timer, and then it simply goes back into place. Brad: A push of a button locks it in and you're ready to go again. Nice feature. That really is fun to do actually. So what else do we have to look at? A big important thing is the height of the screen can make all the difference in the world for headaches, neck pain, and shoulder pain. We'll show you how to get rid of that very quickly. Mike: Now when it comes to your screen height, as Brad is demonstrating here, this is not a good posture because his screen is too low. In order to see it, he has to bend forward. He's putting a lot of strain on his shoulders and neck, and discomfort there. Mike: So in order to get to a more optimal level, we want to lift the monitor up. This is an adjustable monitor, which is really nice. So you can pick the option that's good for you. Obviously, your desk height is going to play a role in it as well. But if you do not have an adjustable monitor, what you can do, say you just have a laptop, is get some type of foam pad. Or if you have a pile of books, you can stack them to make your computer screen be taller. Typically, you want to be able to look straight ahead. So his vision line is at the monitor, so he can just look up and down versus tilting his head up and down. Saving strain on your neck. Brad: This can make a big difference. I always say parallel across. This is about as low. I almost want to put the pad underneath it to get it a little bit higher because that's going to bring it from this position to here. Tremendous differences in ergonomics and back and neck strain. Always make sure your screen is at the right height. It's very critical. Mike: So again, this chair is the Flexispot C7 Mesh FT . Also, if you want to check out more videos on the best setup for a desk, check out " I Get Pain Working At My Computer! " Brad: That's right. We did not mention the mesh, which is nice for a cool place to sit. It's nice and comfortable. This chair is coming to my house. I can guarantee you that. Mike: Yeah, it was already there. Brad: Yeah, I know. It's just coming back. 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 D2 Mini Massage Gun 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 sWAVE Massage Gun with Belt 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.

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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/tgoZ0RTuEOs Mike: Today we're going to go over a beginner stretching routine that you can do on your own. Brad: That's right. We're going to be covering six stretches that loosen you up head to toe. Mike: This program is designed for someone who has never done stretching before, so they're pretty easy and you can do them just in your house. Brad: Now each stretch, you're going to hold for 30 seconds, but again, that's a long time to hold if you've never done it before. So start at your own pace, and do it one to three times. Mike: The first stretch we're going to do, you're going to need a doorway or a frame at least. You can open up the door. We're going to be stretching our pec muscles. I'm going to make kind of a field goal post-looking shape like Brad is doing here on the door frame. And then you're going to slowly lean into it. This is going to stretch those pecs out. We're going to hold it for 15 to 30 seconds. The further in I go, the more stretch I feel. If you're tight and still on the backside of the doorway, that's fine. If your shoulders have trouble going up, you could certainly keep them down. Mike: Do whatever is comfortable for you. You could even go down lower, I guess, if you'd like. Brad: That's right. Yeah, so this is a nice stretch. Once you can do it, every time you walk through a doorway throughout the day, simply do a stretch. It's nice for posture, just don't let your head get way forward. We don't want that. Keep the head over the shoulders. Mike: Okay, the second stretch we're going to do is for the calf muscle. Now you have two calf muscles per leg. So we're going to show two different stretches. Brad will demonstrate it. All you need is a wall. Brad: That's right. You don't have to go to a farm to find a calf animal. You know what I'm saying? You know. Anyways, the wall, we're going to stretch our calf muscles. Take one foot, and put it back away from the wall. Both hands are firmly on the wall. Make sure your hands are clean so you don't leave marks. I'm guilty of that. Mike: Cheeto fingers. Brad: Now the foot, seriously the foot is important. If your foot is angled out, you will not get a good stretch. Point it towards the wall. My heel comes up a little bit. Flattening it gives me a stretch. And there are two ways to do this with your knee straight and you lean into it. You'll feel a stretch that gets the gastroc muscle. You don't need to know that. But it is important to do it with the leg straight. Brad: To be complete, you're going to bend the knee and stretch again. This stretches a different muscle and it's really helpful. Brad: Make sure you do both legs straight. And with that knee bent. You can hold it for up to 30 seconds or you can repeat it on/off, and relax. You know if it's the first time you don't want to get too aggressive, you may have sore muscles the next day just from stretching. So be gentle with it and then carry that on. Mike: The third stretch we're going to do is for the hip flexor. The hip flexor makes you flex your hip or like marching. In order to stretch it out, you have to go backward to stretch it. There are many ways to stretch this. This is the most optimal way if you're having back pain of sorts, it's a pretty safe stretch. You're going to need a firm surface to sit on, whether that's a dining room table or a bed. Just beware on the bed, sometimes the edges are soft and you can kind of slide off. So what you're going to do is begin in a double knee-chest position. The closer my buttocks are to the edge of the mat, the more stretch I will feel. I'm going to stretch my left one here. I'm going to bring it off the mat. Then I'm going to bend the knee. It's important to take your other leg and bring it up to your chest. You can see when I do that, I have some tightness there because you could see my leg pulling up. I'm going to hold this for 15 to 30 seconds. Breathe through it. Make sure your leg is in a nice straight line. Don't let it venture out to the side like that. After you're done with 30 seconds, relax, reset, and do the opposite side. You may notice a difference, maybe perform an extra set on the tight side. Brad: That's right. So again, this little point that Mike brought up about bringing the foot and that actually stretches a different muscle. It's the rectus femoris that goes from the knee up that is actually forgotten in a lot of hip flexor stretches. That's the beauty of this one. We're stretching the deep muscles up in the hip and then when we add this, we get that rectus femoris. Brad: You will feel it stretch all the way the length of the thigh when you do that. So play around with it, get a feel for your body, and learn it. If you do not have an option to get off your bed or a table that's safe where you don't feel comfortable doing that, you can do this one in a lunging position and you know, with a pillow or a cushion, go like this. Keep your body straight. And this is another option for a hip flexor stretch. Doing the same, similar thing just at a some more optimal or convenient for some people. Mike: Yes, if you're comfortable getting down on your knees and doing it, that's typically the way I do it. It feels good. Brad: That's right. Alright, let's go to, what are we on number what? Mike: Four. Brad: Four, the big four. Mike: Stretch number four is going to be commonly known as child's pose. Sometimes we call it prayer stretch or down on all fours. It's actually going to stretch your hips, your knees, your lats, your shoulders, a little bit of everything. So you start in kind of a quadruped position like this. I tend to bring my feet together just because it's more comfortable for me. And then the wider I go, the easier it is to sit my heel towards my butt. And once you're down here, if you're not feeling much of a stretch, you can certainly extend your hands out in front of you. Again, breathe, relax, hold it for 30 seconds. Mike: If you're stuck off the mat more and can't go down as far, that's fine. Just start there. If you can't get down in this position like this, Brad will show you an option you can do seated in a second. Again, if say one side feels tighter, say my left side is a little tighter, I can bring that hand over to the right. Get a little more stretch and hold it that way. Or you can do vice versa and stretch the other side. Brad: I want to emphasize this is really not a full body stretch, but really covers the hips, the shoulder, and the shoulder blade, and it really works everything well, even in the ankles for plantar flexion. Now Mike is wearing jeans, I don't recommend wearing jeans unless you have stretchy jeans like Mike. Yeah, he's got those fancy ones that are elastic, otherwise, you know, shorts or something stretchy is always recommended with this particular one. If you do not feel comfortable going on your knees on the floor or your bed, a chair, or office chair that has wheels works really well. You can put your hands on the table. A firm surface is a nice, nice surface to do it on. And then simply roll the chair away and I can start to feel the stretch in my lower back and my hips, my shoulders. And we're just going to breathe gently. Brad: Now, if you do not have a chair with wheels, you simply take a towel and put it down on a table that's smooth and shiny. It'll work nicely. A chair there and you simply slide forward, and get a similar stretch again. You can cross over like Mike did. You'll feel that more on one shoulder as well as the opposite lower back and hip. It's a nice little addition to it and feels good. Brad: It's really nice when you get a stretch that feels good. You get done, it feels good, you're right on the money. Continue to do it. Alright, let's go to number five. Mike: Next, we're going to work on the hamstrings, which are on the back of the leg. You have three per side. We're going to give them a stretch. For this one, there are lots of ways to stretch the hamstring. The variation we're showing you will have to be kind of on the edge of a bed like this in order to do it. I'm going to stretch my right one here. So I'm simply going to put my leg out in front of me, keep it nice and straight. If I am back too far, I don't feel much of a stretch. Once I get more neutral, I feel a little bit, some people can really bend forward. I'm not that flexible in my hamstrings. But if you do bend forward, make sure to keep your back straight. Do not round like this. And I'm just going to sit with a nice flat back and I feel a hamstring stretch right here. I'm going to hold it for 30 seconds to perform on the opposite side. Either switch sides of the bed or just turn around. Again, you can isolate that one leg. Hold for 30 seconds. Brad: That's right. This is a nice stretch. Remember on all these stretches, breathe and relax. If you do that, your muscles will relax and stretch much better as opposed to if you grunt and really force it. So allow the muscle to stretch. Don't force it. Number six, this is one of my favorite ones. Prone external rotation. Simply in a seated position you can do it or lie down on your back in a chair. I do this every time I put my socks or shoes on. I have my foot up on my opposite knee. If I relax and let it down I'll give it a little extra push. Brad: That feels good. It's one of those things as you get older, sixties and seventies, this becomes more difficult, making it more difficult simply to dress. So if you simply do a little stretch every day before you put your socks and shoes on, it's going to help you out a lot. Sit up. And Mike, do you want to show her how to do it in bed or lying on the floor? Mike: So a similar position to Brad is doing your opposite leg will need to be bent. You can do this on the floor or bed like Brad said. Now if you can easily push this leg down here, don't feel much of a stretch. Simply bringing this foot closer will do more. Or I can take my hands on this leg and pull up and I really feel a stretch. I actually prefer to do this at home with this foot next to a wall up on a wall. That way I can just push. But this is certainly an easy way to do it as well. Brad: But wait, there's more. Mike: There is? Brad: So if you happen to be a beginner or you're real tight lying down, you may not be able to get your foot up to the opposite knee and it's like, oh, I'm stuck. What am I gonna do? Simply straighten the leg out start in this position and just relax. Let gravity pull that down. And after you can do that like Mike is doing, you simply elevate that knee, give you a little more stretch, and then get into the more advanced stretch like Mike was doing. So yeah, it's a nice stretch. Really good for the hips. Brad: Alright, we've got another video with some similar stretches. This one is actually focused on seniors. What is it, Mike? Mike: " Seniors: Five Must-Do Stretches to Stay Independent ." It kind of shows some functionality along with the stretches. And I think we're in it. Brad: Five must do! Yeah, so you must do them. They're good stretches, you'll like them. 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 D2 Mini Massage Gun 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 sWAVE Massage Gun with Belt Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

The holiday season is the perfect time to express your love and appreciation for the special woman in your life. Whether you’re shopping for your mom, sister, best friend, or partner, giving the gift of relaxation and self-care is always a thoughtful choice. This Christmas, elevate their comfort and well-being with Bob and Brad’s top-notch range of massagers. From soothing eye massagers to powerful massage guns, these gifts are designed to relieve stress and bring a little extra joy to their daily lives. 1. Bob and Brad Eye Massagers : A Vision of Relaxation For the woman who juggles a busy schedule, the Bob and Brad Eye Massager is a dream come true. This device combines gentle heat, air compression, and vibration to reduce eye strain, alleviate headaches, and promote better sleep. Perfect for moms who need a moment of tranquility or anyone who spends hours in front of a screen, this gift offers a luxurious escape from daily stressors. Why it’s perfect: Enhances sleep quality Eases tension and puffiness around the eyes Compact and easy to use at home or on the go 2. Bob and Brad Back Massagers : Relieve Tension, Anytime, Anywhere If she often complains about back pain or simply loves a good massage, a back massager is the way to go. Bob and Brad’s EZBack Massager provides targeted relief to tight back muscles with ergonomic support and adjustable settings. It’s like bringing a spa treatment into her living room—an ideal gift for those who prioritize self-care. Why it’s perfect: Ergonomically designed for comfort Adjustable intensity to suit her needs Lightweight and portable for convenience 3. Bob and Brad Foot Massager : Soothing Relief for Tired Feet After long days on their feet, women deserve a break. The Bob and Brad Foot Massager is a game-changer for tired soles, offering a combination of kneading, rolling, and heat therapy. Whether it’s for your hardworking sister or your best friend who’s always on the move, this gift is sure to be a hit. Why it’s perfect: Relieves foot fatigue and promotes circulation Customizable settings for ultimate relaxation Compact and stylish design 4. Bob and Brad Hand Massager : A Gentle Hug for Her Hands For the woman who loves crafting, gardening, or simply using her hands all day, the Bob and Brad Hand Massager provides much-needed relief. With air pressure and heat therapy, this massager helps reduce stiffness and improve mobility, making it a thoughtful and unique gift. Why it’s perfect: Relieves soreness and tension in the hands Improves circulation and promotes relaxation Portable and easy to use 5. Bob and Brad Massage Guns : Power and Precision for Deep Relief If she’s into fitness or frequently experiences muscle soreness, a Bob and Brad Massage Gun will take her recovery to the next level. Designed with professional-grade features, their massage guns are perfect for targeting deep muscle knots and promoting relaxation after workouts or long days. Why it’s perfect: Lightweight and easy to handle Multiple attachments for customized relief Rechargeable and long-lasting Wrap Up the Gift of Relaxation This Christmas The women in your life deserve the very best, and Bob and Brad’s massagers make it easy to show them just how much you care. With options to suit every lifestyle and need, these gifts combine practicality, luxury, and wellness in one thoughtful package. This Christmas, let your gifts reflect the love and gratitude you feel by choosing relaxation, comfort, and care. Don’t wait too long—shop now to ensure your gifts arrive in time for the holidays! Visit the Bob and Brad Store to explore their full range of massagers and find the perfect present for the women you cherish.

When you sit incorrectly, you are likely to settle into the C position (slouching, slumped, flexed) with the accompanying stress to the parts of your back. (C-Position) For many of us, the sitting stress continues throughout much of the day. We sit when we eat, drive, work, watch TV, and when we are in the bathroom. Many researchers believe the significant increase in cases of back pain over the past few decades has much to do with the fact that more and more of us are spending our workdays in chairs. Improper sitting is a common contributing factor to back pain, sciatica, and the delay of healing. Yes, at the root of all back pain, one can generally find a chair. Even more distressing is that the poor slumped sitting posture begins to shape your standing posture. Your body remembers the sitting position and attempts to continue the posture when standing. Instead of having an erect and correct posture like a marine soldier, you begin to stand slouched and slumped. Therefore, it is important for you to understand sitting and sitting postures. We recommend our patients in pain avoid sitting as much as possible. They are advised to lie down or stand up whenever they can. Avoid sitting on overstuffed furniture, easy chairs, and recliners when you are experiencing back pain. If you feel that you must sit on such furniture, use a throw pillow behind your back to prop yourself up as straight as possible. Toilet sitting: one possibility is to sit on the toilet backward, gaining support from the back part of the toilet. A bedpan is another option. (Sitting on the Toilet) A bedpan is another option. We hope to convey to you that one of the key points about all forms of sitting and back pain is the benefit of movement and change of position. The most important tactic you can use to combat back pain while sitting is to intermix sitting with walking and movement. The person who attempts to sit with the perfect posture should still intermix changes in back positions, movement, and walking. We will provide you with some general rules or strategies for reducing the stress on your back while sitting at home. A. Sit on the couch with low back support using throw pillows. B. When sitting on a couch or recliner vary the amount of recline in the recliner. Keep a throw pillow in the lower back. C. Every half hour or so, increase and lessen the arch in your lower back. Keep it moving. D. Get up and walk around the room on a regular basis. E. Change positions every 20-30 minutes or so. If you have a stand-up desk, use it. 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/I3keaSfrc-w Brad: Today we're talking about keeping our shoulder joints as healthy as they can. They're very mobile, reach behind, over. You can do circles in both directions. Let's keep them healthy when we strengthen them. Mike: So we're going to go over five shoulder exercises you should avoid and what you can do instead, or how to perform them correctly. Brad: That's right. Let's get to it, Mike. Alright, let's talk a little bit about the shoulder mechanics and why it's so complicated and we want to really take care of it. If we look at the ball of the humerus here in the socket, this joint moves very well. It does a number of motions, but this is only approximately 60 to 65% of the shoulder's motion. Brad: We must think about the scapula and all the motion that comes from the scapular motion. Sam shows really good motion of the scapula. So he goes up and it actually slides across the rib cage and that goes up approximately 30, 35%, and the rest comes from the ball and socket. Brad: If these don't work together and the scapula gets scarred down or tightened down, too much stress on the shoulder here causes problems like, what's that one again? Mike: Shoulder impingement! Brad: There you go! Shoulder impingement. A little brain fart from my 60-year-old brain. Anyway, let's go on and show the right way to work the shoulder. Alright, now the first one I talk about is the military press or overhead press. Mike's using just the Booyah Stik , demonstrating as if it were a barbell. Can you show it from a profile? And what happens is, particularly if you go behind your head, it really does stress that GH joint, we do get this, especially if you have tight scapulas already. Brad: So what you want to do is bring it in front of your head. That stresses it less. A lot of times if I have a patient with shoulder pain, I say just stay away from this exercise. There are other options and this goes with dumbbells too. If we're doing it back like this versus in front of you, or even best a bench that wreaks inclines a little bit. We don't have one here. Other things, if you have bands and you're stepping on them, this is a nice way to work it. Brad: But again, it's overhead. We're arm-impinging a little bit. Let's just stay away from it, particularly if you have pain while you're doing it, it's a red flag. You need to stop. Mike: Yeah, with a barbell movement, especially in standing, you want to kind of almost arch a little bit back. That way my pecs are going to get involved and then I press and bring it overhead as I go up. But it always starts in front of my body. This allows the GH joint to move and function like it is. If you're having pain or discomfort, just don't even do the exercise. It's not necessary. Brad: Let's go to number two. Alright, now we're going to talk about flies. This is actually one of my favorite ways to work the pecs. However, if you do them improperly, you're a beginner, this is a really good way to stretch or actually tear a muscle or hurt the joint. And if you do this with straight elbows, Mike, do you want to talk about this? So that we can go through it. Mike: As Brad is going down, he is going into an uncomfortable position. Even though he has the mobility, it kind of hurts him and his elbows are super straight. This can put a lot of strain on your shoulder joint. Mike: So what you want to do instead is, I'm showing in the same position here, go down elbows slightly bent and just bring it down to what is comfortable for you. Once you start feeling a bit of a stretch, hold there, and then come back up. It's good to maintain that position throughout the motion. Mike: Don't, you know, go into this weird curling motion. If you're doing that, the weight's probably too heavy. This goes for cable flies, for banded flies. Any variation of this. It's good to have a slight bend in the elbow as you do the motion. Brad: Yeah, let's go right ahead and show it. If you do have bands that are at home and you're working it and you have it strapped up to a wall anchor or a post or whatever you may have to anchor your band. The same thing here is to make sure you got that bend here. We're not going back like this and stretching that muscle. You get a stretch, but when you have a stretched muscle and you put a lot of resistance on all at the same time, it's a good way to strain or tear a muscle. Mike: We'll say you're going to be safer with the band if you go too far because the amount of force on it in that position is less. So you're less likely to injure yourself. Brad: Right. Little safer there, but still be careful with those joints in those extreme ranges. Alright, number three. Mike: Number three is commonly known as the upright row. It has lots of other names as well, but essentially you're still working the shoulder joint, but you're bringing the weight in front of you. Normally it's a dumbbell, barbell, or band like Brad is showing. And oftentimes, people keep their elbows up kind of high. Now, yes, it's working your shoulder joint, but oftentimes, this can feel uncomfortable for people, especially if you have shoulder impingement. Mike: The primary motion with this is technically shoulder abduction, which is the next exercise we're going to show. So that would be a better option to hit this muscle group versus this. Brad: Right, and there's a good way and a bad way to do that. We're going to get to that next. Alright, number four, lateral ranges working the abductors, that was deltoids. Now, we like going out to the side, but once you get above 90 degrees here, you can impinge on those shoulders, that GH joint, and cause some tendon irritation there. So we just like to go up to 90 degrees. This should feel comfortable, back down, and good control. Mike: I often see a gentleman in my gym doing this and he goes like this and he kind of winces and he pushes through. Yeah, simply make sure your palms are facing down too. I see a lot of people kind of do a neutral grip, so down and then it's important to control it on the way down. That's going to develop more muscle growth, holding it for a duration of time and going down. You don't need a lot of weight for this. Brad: That's right. That's the eccentric, right? Mike: Yes. Brad: Not that you're eccentric, but the movement is eccentric. Mike: Sometimes I'm eccentric. Brad: That's right. I'm just kidding. Let's go to number five. Alright, we're going to talk about pushups. Now you can do pushups without irritating your shoulders, or you can do pushups and irritate your shoulders, or put stress on them. So I'm going to show the way that you do not want to do it first. So you know whether you're doing it on your knees or on your toes and you let your elbows go out to the side and up. Brad: So I'm actually, Mike is showing it there. It's like you got, you know, you've got wings or whatever you're abducting. Brad: Ooh. And it actually kind of hurts my shoulders doing that. Now when I point my fingers forward, and bring my elbows alongside my ribs, like this, much better, feels much better for me. You get more tricep there, and less stress on that GH joint. It's a great way to do them. Brad: So again, you know I used to do pushups with my arms out wide in different positions to work all the muscles in my shoulder joint. Now I just do them here. My shoulders have had enough irritation over my life. I do them the way they should be done and I'm safe. And then work the other way. Mike, have you got some additions? Mike: Yeah, so if you're out at 90 degrees with your elbows, this is putting a lot of stress on it. If you go somewhere like 45 degrees and it feels good, that's fine. It's going to get a little more pec activation. If you go closely like Brad is doing, it's going to get pec and tricep. Mike: So just kind of find the sweet range. At 90 degrees is normally problematic for most shoulder pain issues. Brad: Wonderful. All right shoulders, keep them healthy, fine, and pain-free. Let's go on, we have another video, I think. Mike: We do. Brad: Yeah, let's see what we've got that's going to help. There it is. All right. Mike: So if you'd like to check out more videos on shoulder exercises, watch " 3 Essential Daily Shoulder Exercises For Ages 50+ (Only 2 Minutes) . " Brad: Well, and they're good for if you're under 50 too, but particularly over 50. Mike: I'm not 50 yet. Brad: But you could, and you will be someday. And then you'll understand why we talk about these things. Alright, carry on. Have a good day. 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/ck_1LTVRdB0 Brad: If you are having problems with leg circulation, swelling, and blood flow, you are not alone. Mike: We're going to give you some excellent options, and ways you can treat this simply lying down. Brad: Exercising your legs, a contraction of the muscles is an excellent way to get more blood flow and circulation in your legs. However, we understand many people have limitations or are compromised and are unable to exercise on a regular basis. Mike: So we're going to give you three options that require no exercise or little exercise and you can do them lying down. And some of them are even high-tech options. Brad: That's right. For example, what we're wearing on our legs right now, people may have seen these. We're going to tell you what you need to know before you actually consider purchasing these and find out if they work for you or not. Mike: I feel like a kid in a snowsuit. So the simplest method you can do to help with circulation and is free is to simply lie down on your back and elevate your legs above your heart. To do this, you'll need some pillows. Brad is nice enough to place them underneath my legs here and we are up, we're above my heart level. Mike: If this works for you and is beneficial, you can start with this. However, it gets uncomfortable and you need a lot of pillows after a while, so sometimes something like a leg wedge could be a good option. Brad actually has one of these at home that he likes all the time and you simply place that there instead. Mike: You could just find these on Amazon. They're relatively inexpensive. Now once you're here, we'll show you some exercises you can do to help with circulation: We're going to start distally. So meaning at our feet here, simply do some ankle pumps. You can do 10 to 15 repetitions, 30, whatever feels good for you. Mike: Then we're going to work on the knees. So we're going to just do little kicks. This is kind of nice to have the leg wedge here because it just holds my knees in place good for this exercise. Mike: Again, you can do 10, 15, 30 repetitions on each side, whatever feels good. Then we're going to work up to the hips. Bring your knees towards your chest as much as you can. The higher up you are above your heart, the more it's going to help with circulation. Obviously, if you have some back or hip pain, this is uncomfortable, don't do this one. Or just go with what range of motion feels good for you. That's just some way to help get blood flow back up into your trunk and away from your legs. Brad: Right. I do want to emphasize as Mike demonstrated, start with the ankles first, then work, kicking the leg up. That's working the quads. And then the last one, knees to chest, helps the fluid, the circulation going in the right direction, so a specific order. Mike: Now we're going to show you another variation. If your bed happens to be close to a wall or if you're comfortable getting on the floor and you have a wall space, you can do it there as well. Brad: Right. This next demonstration is actually going to really take advantage of gravity, making things go a little better. Alright, now this technique is, like Mike mentioned, you'll have your bed up against the wall or on the floor. You're going to get your butt or your trunk closer to the wall and straighten your knees out. You will need socks, no shoes for this. And you'll see why in just a minute. So now we really have gravity working that blood flow and that swelling, that fluid is going to go downwards towards the trunk. Brad: And that's the whole goal. Mike's going to talk about the exercises, which can actually help with that and really give you additional help. Mike: So get as close to the wall as comfortable. If you have tight hamstrings, getting closer might be a little uncomfortable. Find that good spot. Then you're going to simply start with the ankle pumps. Again, try to keep your legs straight. Having socks is really beneficial because I can just slide on the wall like that. Mike: Again, do 10 to 30 repetitions, what's ever comfortable. Now for the next one, you can't really kick up and down. You're actually going to use the wall, but we're not going to go way down because you're actually putting kind of a tourniquet effect here, bending your knees too much. So just stay around 90 degrees and then go up. Just kind of alternate, you're just kind of skiing on the wall essentially. Mike: You can do 10 to 30 repetitions of this as long as it's comfortable. And the last one, we're going to start from a straight light position again, and you're just going to do like the marches, bring your knee towards your chest. Obviously, I'm going more downhill, but having this much gravity and angle pulling is really going to help if you're comfortable in this position. Now, if you start to feel lightheaded, dizzy, or having issues with this, this is probably too extreme of a position. Simply go back to the pillow position like we showed earlier. Brad: Right. And you know, as far as the exercises, if you don't tolerate that because you have joint problems, or whatever it may be, just elevating them at this angle may be helpful enough. Again, only if you feel comfortable doing it. Otherwise, you do it with the pillows or the leg wedge. Nice work, Mike. Thank you. Mike: It's like I'm running up the wall. Brad: Yeah. Mike: Now another inexpensive option with no exercise required is compression socks. There are many different brands. They all work, they're all fine. Brad has one on his foot right here. Mike: What happens with these is there's typically more pressure in the foot region. And as it goes up the calf towards the knee, there is less pressure. You normally want one that will not go over your knee. That can be problematic for some people. You also don't want to curl it too much like Brad is showing here. Mike: It can cause a tourniquet effect. So you might have the circulation and swelling just stuck right here. That's not good either. So make sure you get a good length. If you are concerned about these, maybe check with the doctor before. They can even give you specific numbers in ones to order. Brad: Right. Now the thing with these is you can use them with exercise or without, they're beneficial. As a matter of fact, healthy people who are active and running or other sports like that will wear them just because they offer better circulation and will deter sore muscles and that type of thing. Mike: Yeah, they allow your calf muscle to relax a little bit. Brad: Right. I know people who wear these at work who are on their feet a lot at work and they feel tiredness, and some pain in their legs. Putting these on can help the circulation and remedy that as well. Mike: Now, if you're new to them, they are a little tricky to put on it first. After a while, you'll figure it out, because getting the foot part pulled over gets a little tight. Brad: Right. They are compression socks for a reason. That's a good name for them. Okay, so let's talk about these high-tech compression garments where you put them on and they actually blow up like a balloon and they put pressure on your legs and actually force fluid, blood flow, swelling up towards your trunk, which is the goal and it is good. However, when you look them up on the internet, you'll find a lot of different varieties of them. For example, this, it blows up and it compresses around your ankle and your calf and then there is an open section here and then it compresses around your thigh. Brad: The problem with this is this can compress and actually form a tourniquet where there is no compression. Let's explain this with this. Now you can see these are full-length garments. Brad: Now this actually does a really nice job in the fact that it compresses in the foot first, then it compresses at the ankle and then it compresses around the knee and then the quad. So it pushes fluid and circulation in the right direction. You would never want to have it compressed at the thigh first, then the knee, then the ankle, which actually pushes it towards the feet. So the full-length garment, in my opinion, which gets the fluid to go in the right direction, is a better option than the open knee. So is this something that you would want to buy if you have circulation problems? Well, that's what we want to talk about in just a little bit more detail. All right, now if you have swelling, if you have any health problems, this is one of these things you need to understand. These can work for you. However, if you have any problems, for example, heart problems, pulmonary problems with your lungs, fragile skin, lymphedema or severe swelling, weeping of your skin, kidney problems, history of a DVT or a blood clot, venous insufficiency, there's a lot of problems. If you have any one of those, you do not want to purchase these and use them unless you talk to your doctor and have instructions from a professional. One of the biggest problems it can have is if these push too much fluid up into the trunk, your trunk and your heart and your lung system can get overloaded and it can be a serious health problem. So again, if you want to use these and you do have problems, you're not a healthy person, then you're going to definitely want to talk to your doctor and have them do it. And actually what'll happen is they'll have you go with a professional that knows how to use them and monitor, look at your diagnosis, and get you to use them safely and properly. They may not be for you in a lot of cases. Now there is an instance where you do not have to see a doctor to use these. And that's if you are a very healthy person, you have good circulation and you're probably athletic or do a lot of exercise and you want to use them for recovery. So for example, you've run 20 miles, your legs are sore, and then you want to help recover the sore muscles using these. Either one of these is good. Now, Mike is one of these people, he exercises a lot, he lifts weights, he's a marathon runner and he does use these. Mike, do you want to talk to him about your experience? Mike: Yes, oftentimes I would use them either later that day or the next day to recover a bit. They just help with circulation and blood flow. I just put them on, run them for 20 minutes, pick the cycle, and any amount of pressure that works best for you. And yeah, they feel good, they're comfortable. I've never had any problems after using them. But yeah, definitely if you're more active, you could just go out and try and them out for yourself. If not, obviously get your doctor's advice. Brad: Alright, so I hope we have given you some good advice on how to improve your leg circulation. And we cleared up questions that you have if you thought that maybe types of devices would be helpful for you. Mike, we do have one more thing to talk about. Mike: If you want to check out more videos on how to improve your leg circulation, try our video, " You Can Instantly Improve Leg Circulation & Blood Flow ." 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.

The CAT/CAMEL exercise can be attempted if none of the previous exercises are working. It can be performed along with the nerve flossing exercise. Start in the quadruped position to perform CAT/CAMEL. Arching the back up and arching the back down is one repetition. Repeat 10 X. This exercise should be PAIN-FREE or do not perform. Cat Camel The Windshield Wipers can be attempted if none of the previous exercises are working. Lie on your back with your knees bent and your feet flat on the bed. Gently rotate your knees back and forth. If the movement hurts to perform in one direction (i.e., to the right) avoid the right and just initially perform to the left. Perform 10 times. This exercise will relax the muscles and get some movement in the spine and hips. 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/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.