This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://www.youtube.com/watch?v=VcxVUNNVHKI&t=61s Brad: All right, thumb pain. Many people will experience thumb pain, oftentimes right by the wrist at the joint. Mike: And the good news is you can self-treat this easily and in a hurry. Brad: That's right. All right, there's a very good reason this joint of the thumb gets very sore, it is because it takes an awful lot of force with gripping, twisting, and any activity you do with your hand. Mike: The pain is likely associated in this area with arthritis, and it's common from overuse and it's normally on your dominant hand. Brad: That's right. Let's take a close look at this joint that can create so much pain that you do not want to use your thumb or hand. It's the CMC joint. There's not a great deal of movement here, but as you get wear and tear on that joint from arthritis or maybe some bone spurs, it causes pain. Or if it is subluxed a little bit, in other words, it kind of pulls out of joint, that's good because we can usually get it back in causing the pain to go away quickly. Brad: All right, so if your thumb is so sore that it just hurts to move it and it's very tender, you may need to put a brace on. It doesn't matter what type. Anything that you can find that you can put on and it's going to support the wrist because that's where this joint is, is close to the wrist. The brace just reminds you to protect it and it limits motion. Brad: Another option you can do is get some Coban band tape. It stretches. It does not stick to your skin, but it does stick to itself. I have to admit, taping your hand is not easy to do. If you have problems with it, just go buy a brace. But it is a real custom fit. And what you do is you just work it back. I suggest the wider tape. Mike has a narrower one-inch. And you simply rip it, oh, like that, and it'll stay on. Don't get it too tight. It does a nice job of supporting. Mike: The first technique to treat this issue is massaging what is called the thenar eminence. It's the muscular area around your thumb. It's a big, beefy muscle belly considering it's just in your hand. But you just kind of dig in there and move around whatever area is tender. Some people might be more down at the base of the thumb, some people might be more on the front of their hand. I like to kind of pinch and just move around. Mine doesn't hurt, but I feel that. Brad: Yeah, it's one of those things. If you've got tight, sore muscles, maybe some knots in those muscles, you will feel it. And it's one of those things that should hurt, but hurt so good, and when you're done have a result of a better-feeling thumb. Now, if you find that the massaging hand is sore and the other hand's thumb is sore, but you're getting good results here, but you're causing pain in the massaging hand, a real nice option is if you happen to have a massage gun that reciprocates. This massage gun has a ball head and there are several heads you can get with these massage guns. This is our Q2 massage gun. It has five heads. Brad: For this particular treatment, I would recommend either this round one or possibly the bullet head because the nice thing about this bullet head in this situation, is you can get into that thenar eminence. Use whatever works best for you, So what we're going to do is get this thing going and I'm going to work it here. And you got a nice grip for the other hand, so you're not going to get sore muscles there. Now, you can change the intensity simply by changing the angle of the massage gun head. Using it straight on is much more aggressive than with it at an angle. You're probably going to start sideways, work in the palm here sideways, and you can work right into that muscular belly. That works well. You're not going to get down directly on the joint because you're just going to beat that joint up and irritate it and get sore and maybe say bad things about me. So we don't want to do that for sure. And you can do the other parts of the hands as well. The nice thing about having one of these is you can use any part of your body, particularly with all the heads. So it's a very powerful gun, but in this case, it works because you can control the intensity at a low level. Mike: And the last treatment option. Now, if this feels good, it's for you. If it doesn't feel good, don't do it. You're going to perform some traction on the phalanx here. So you're going to grab down by the joint and you're going to pull away from it. And you can kind of move it around. You can also move your wrist. Just do what feels good. Brad: Right. So again, this is when I mentioned the joint is subluxed or actually out of joint a little bit. This is a technique I use. It's very similar to what Mike explained. A little simpler. I simply took my thumb on top of that phalanx, I pushed down and pulled like I was pulling the skin away from that joint. So you're pushing down and you're pulling. You can see the skin being distracted. Brad: I did this and the pain went away from about a level seven down to a level one or two. And I worked this a little bit that evening. The next day it was gone and it's still gone. And that's one of the things that motivated me to do this video again. Mike, do you have anything to say? Mike: Who knew the pull-my-finger joke could become useful? Brad: Good luck. Thumbs up, huh? Mike: Thumbs up. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager 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.

To stretch your thigh muscles, find a flat surface like a table or countertop. Lie on your back and bring both knees toward your chest. Place a pillow under your head for comfort. Hold both knees with your hands to keep your back straight and relax your legs. Then, hold only your left knee with both hands. Slowly lower your right foot off the surface, bending your right knee at a 90-degree angle. Pull your left knee closer to your chest to avoid arching your back as you lower your right leg. You'll feel a stretch in your right upper thigh. Don't push too hard. If your knee hurts, move your right leg slightly to the side. Hold the stretch for 7–10 breaths. Next, bring your right leg back up to your chest and hug both knees. This helps reset your back and pelvis. Repeat the stretch on your left side. Do this whole routine two times on each side, two to three times a day. As you get more flexible, you might be able to lower your leg further over time. Eventually, aim for your thigh to rest on the surface with your knee bent at a 90-degree angle. This stretch helps keep your thigh muscles flexible and reduces tightness. Remember to stretch slowly and gently. Don't force your body into uncomfortable positions. If anything hurts, stop and try a different position. Regular stretching can help keep your muscles healthy and prevent injuries. So, make it a habit to stretch every day to stay flexible and strong. For more in-depth guidance and additional exercises for treating lower body condintions, check out the comprehensive guide in the book "Top 3 Fix" today!

1. You have neck or upper back pain along with the shoulder pain. 2. You recently have experienced a traumatic event to the shoulder- fall, motor vehicle accident, athletic injury 3. You have pain that extends down your arm past the elbow. The pain may be accompanied by numbness, burning, or tingling. 4. You have an inability to move the arm or joint. 5. You have signs of an infection: swelling, skin of shoulder is warm/hot to touch, shoulder is red/inflamed, extreme pain is felt. 6. You are feeling unwell in association with the shoulder pain. 7. You have a previous history of cancer or a tumor. 8. You have chest pain and/or a history of cardiac or heart problems. 9. You have nighttime pain that is impeding your sleep. 10. You have swelling, bruising, or discoloration of your shoulder. 11. You have had shoulder surgery in the past 6-12 months. 12. You have a history of dislocating your shoulder. This program (like all Bob and Brad programs) is a work in progress. We will be continually trying to improve the program to make it more helpful to you. We have three goals with all our programs: 1. Easy to understand. 2. Easy to perform 3. Effective So here we go. To lessen or eliminate your shoulder pain you need to address 3 areas: 1. Shoulder Position. 2. Pain-Makers 3. Movement/Exercises. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://www.youtube.com/watch?v=k4TKisomaco Brad: Attention all you seniors, we don't know what qualifies as a senior, but if you're 60 or older these are for you. I fall under that, so that's good. We have a more notable chance of falling as we get older. Mike: But there are some simple exercises you can do to reduce this risk and we're going to show you 10. Brad: We've field-tested them all with many patients over the years. They're right on. All right, do these exercises with shoes on so we get a nice grip on the floor. We don't want to fall. Mike: If you're going to go stocking foot, then you should do it on the carpet so you won't slip and slide anywhere. Brad: That's right. Shoes are probably better. Okay. Again, we're going to show you 10 exercises. Only do the ones you feel comfortable with. The last four are more advanced so have good judgment with those. We don't want anyone to fall for this. Mike: And remember to use good posture and form with all these exercises and keep breathing. You don't want to hold your breath, you might just pass out. Brad: Oh, come on. Exercise number one, is simple, sit to stand. Use your armrest if you need to. Now the goal is to do 10 of them. By the time you get to the 10th one, you should feel a little bit tired. If pushing off isn't necessary, you can cross your hands over your chest and work that. If you want to be more advanced, hands above your head, it makes it more difficult. However, if you're not able to get up from a chair, get a taller chair, put a pillow on it, or like Mike has, a taller surface, like a bed. Mike: Nice raised surface here. You can use your hands, same as Brad or not. Make sure to get a good base of support. Make it wide. You don't want to be super narrow, this makes it a lot more challenging. So just do 10 of them. Make sure to control on the way down. A lot of people can get up, but then they'll plop down. Don't do that. Brad: Oh, no, no, no. Okay, we're going to go to number two. Mike: The next exercise we're going to do is calf and toe raises. So Brad is doing it holding onto a chair. I'm just using the Booyak Stik or a cane for support. You're going to go up on your toes and then rock back up on your heels. How many reps should we do with these, Brad? Brad: We're going for 10. Once again, if you feel unstable or you have a wiggly chair, you may want to go to a cupboard or a sink where you can wrap your hands around the sink in the kitchen, which works very nicely. Sometimes it's nice to have a chair behind you while you hold onto the sink if you are unstable, you can simply sit down and avoid any falls. So be safe and be careful. From that same position, you can go right into marching, bringing the knees up as high as you feel comfortable. Again, holding onto something if you need to, you may want to face and hold on with both hands so you are stable. Let's talk about repetitions. Mike: You can do 10 on each leg. It's going to be a little more challenging to alternate. If this is problematic, you can do a single leg at a time and then switch, but you get a little more balanced weight shifting, doing it this way. Brad: All right, nice work, Mike. Mike: Okay, exercise four is going to be sidekicks, also known as hip abduction. So you're going to bring your leg out to the side. Try to keep your toe pointed forward the whole time. Don't exaggerate, rotate out, and twist your whole body, you're not a contortionist. So just simply go sideways, nice straight posture, do 10 reps per side, and hold on to support. Brad: This exercise, just to let you know, if you find yourself waddling when you walk, that's a good time to emphasize this exercise that helps prevent that waddle. Mike: And we should also add that it's going to work your stationary leg as well as your moving leg and make sure the weight-bearing knee is slightly bent, you don't want to have it locked out, little bend. Okay, the next exercise is known as hip extension. We're simply going to kick our legs straight backward. Leave the leg straight, don't bend the knee, and just go back and forth for 10 repetitions. Don't try to swing and control it. Once you do 10 on one leg, make sure to switch and do the other. Brad: A very important thing with this exercise is to avoid leaning forward because then you're not working that hip extensor, up tall, shoulders back. You don't have to go high, it's more important to have good form and not go as high. Mike: If you're curious if this is working, you can place your hand on your buttock, you're kicking back and you should feel your butt muscle firing. Brad: That's right. Mike: Okay, the next exercise we're going to do is more of a balancing procedure here. So we're going to slowly bring your feet closer together. If you feel comfortable, you don't have to hold on, you can hold onto a cane, cupboard, whatever, countertop, or chair, and slowly bring them closer and closer together and just try to stand like this. If this is too easy, you can put one foot in front of the other in a tandem stance and try to hold it like this. This is challenging, make sure to hold on, maybe have a chair behind you or someone holding onto you, but this is a good way to challenge your balance. Brad: Good. And you'll hold that for 15 to 30 seconds. Again, make sure you're steady, and have something to hold onto. Don't try and be a hot shot and have a fall. Mike: And if that's easy, we're going to progress and get harder with each exercise continuing. Brad: These are the advanced ones coming up. Okay, we're going to go to the last four. They are advanced, so that means if you need a cane or a walker, you do not want to progress to these. They're going to be too advanced. So you need to be able to walk without anything and feel comfortable walking around without any losses of balance, then you can proceed to the next four. Good luck. Mike: The next is single-leg balance. So you're going to stand on one leg. The higher your other leg goes, the more challenging it's going to be. Make sure to hold on to support so you feel safe. If it's easy, you can try and let go, just make sure you have something there. You're going to hold this for 10 seconds to start, build up to 25, 30 seconds on each leg. Brad: A way to progress that makes it nice is two hands, if that's too easy, one hand, if that's too easy, fingertips with both hands. If that's still too easy, just one hand's fingertips. This will make a big difference, a nice little trick we use with patients a lot. Mike: Exercise eight is going to be tandem walking, so you're going to go heel to toe. Make sure to have a countertop on one side for support or use a cane if you need it. And you're just going to put one foot in front of the other, go slow and controlled. What do you have to say about this, Brad? Brad: Well, you can actually, if you want to feel more advanced, go backward and make sure your toe touches the heel. This works proprioception, in other words, your mind knows where your feet are without actually seeing them. That's a very important part of your balance that this incorporates. Mike: When you're starting, if you feel uncomfortable, you can look down, but try not to look at your feet and just feel them through this. Brad: This is advanced, do not try it unless you can easily walk without a cane or a walker, it's important to do that. Mike: And you can also go backward. If you don't feel safe going backward in tandem, you can just walk backward, that is another option as well. Exercise 10 is another balance one, we're going to do side-stepping. So we're just going to go sideways. Bring your one foot out, bring the other foot and touch the heel again, and then just go back in the other direction. Brad: A very good idea for this is using your cupboard, the kitchen countertop, and both hands on the countertop. Again, you can put your hands flat on it and as you feel safe, go to your fingertips and then actually go without touching it at all, but keep your hands above the countertop in case you need to grab it. Mike: If you feel unsteady at first, you can take little steps and progress the width as you feel more comfortable. Brad: This one is more important than it looks because oftentimes we sidestep getting throughout the bedroom and the kitchen without knowing about it, and so this helps you maintain balance. Mike: Small bathrooms too. Brad: Oh, that's a good point. All right, to finish it up, do all of these or pick two or three that you like and you feel are going to be helpful, and do those and do them daily. You can alternate from day to day, and when you get better, go to the more advanced ones, but be very safe, and take your time. Mike: I think you meant to say be careful. Brad: That too as well, yes. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager 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 February of 2023. For the original video go to https://youtu.be/axsRSq7mVak Brad: Migraine headache relief. We've found research that 77% of the people who use this simple technique drop their headache pain dramatically. Bob: Here is the online study. Brad: That's right. We've found some research supporting a very simple technique to reduce it. 55 participants gained notable relief with the simple use of cold packs. Bob: After about 30 minutes. Brad: We'll get into a little more detail on how to work with this. So to do this, obviously you need a cold pack and you need a decent cold pack, so when you pull it out of the freezer, it's pliable. And it's comfortable because you're going to be putting it on the carotid artery on the side of your neck. Bob: By the way, we have a couple of hot and cold packs. Brad: Right. These are our cold packs, Bob and Brad from iReliev. They're excellent cold packs. They have a very nice side to one. They don't get hard when you pull them out, they're still pliable. Bob: Very comfortable. Brad: So you can put it on the carotid artery. Brad: You can go on both sides for relief. The studies report after 30 minutes, they had significant pain relief. Bob: Talk about using pillows, Brad. Brad: Oh yes. So the positioning I'm working here is you notice I have pillows here and there's a reason for that, and I'm going to rest my forearms on that. And that takes and elevates my shoulders and scapulas, so it relaxes these muscles, and you're much more relaxed. When you relax, things work better. Bob: Fewer headaches. Brad: Less headaches, because you can get headaches simply from these muscles becoming overtight. Bob: Exactly. Brad: The levator scapulae, et cetera. Upper traps. Bob: Well said, Brad. Brad: So here we go. Position with the cold packs on your carotid and elbows on pillows. Be in a comfortable position, maybe even a chair that you can relax your head back on, a recliner, or a nice soft cushioned chair. Bob: Tell them the next one now. Brad: That's right. Now there is a muscle, I referred to it. It connects the shoulder blade to the base of the skull. It's called the levator scapulae. It's a muscle that commonly gets tight and knotted up. Bob: It's a trouble area. Brad: It creates pain, headaches, and shoulder pain. We're going to get over that. If you have a big enough cold pack, you can get the carotid artery and over the levator scapulae, which I have here. The smaller cold pack would work, but not as well as the bigger one. Brad: And we're going to leave that on there for up to 20 minutes. It's nice not to put these directly on your skin. I think with this material on these particular cold packs, you can. Bob: They're made for it. Brad: Yep. One side is, and you can feel it. It feels like a cloth. But if there's any doubt, put down a pillowcase or something, a cloth for a little barrier. Bob: A thin towel. Brad: Yep. And just relax. If you haven't used a cold pack before, it's a little, "Ooh, it's cold." But give it about 30 seconds and you should feel the relief. Sometimes, some people, like myself, put a cold pack on and it's very quickly comfortable. Everyone has a different feel for that. We also have another position where you get these cold packs in comfortably. You see Bob here is lying very comfortably with a pillow under the neck and the shoulders. And these two pillows really can make a difference in allowing your shoulders and your arms to completely relax. The more relaxed you are, the more effective. Take a cold pack. We're going to go under the head and neck. The position of the cold pack is going to be a little bit different from person to person. That person will know. I'm going to put this one to get over that carotid. That is a nice size for that. The other one here is a little bit bigger, but it's okay. I can get the other side and tuck with that. Now this is something that Bob could easily do himself and probably better off than someone else doing it, but just for demonstration and application, I'm doing it. Bob: Feels good. Brad: Yeah. So then you're going to lie there for 15, 20 minutes, and relax. It should continue to feel comfortable and better the longer you lie there. If you're having some weird reaction from the cold, it may not be for you. Some people do not respond well to cold. Most people do. Bob: Get rid of the headache. Brad: Yep. Get rid of the headache. No medication. Just a simple old-fashioned cold pack. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager 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.

Are you looking for a simple yet effective way to strengthen your hips? Look no further than standing hip strengthening exercises! These exercises can help improve your balance and stability while targeting important muscles in your hips and legs. One great exercise to try is the standing hip strengthening exercise with an exercise tube or resistance band. To begin, stand with your feet placed on the exercise tube or resistance band, right where your heels meet the arches of your feet. Hold onto the handles or ends of the band, bending your elbows to about 80–90 degrees. Now, lift your right foot just a tiny bit off the ground, keeping your pelvis square and facing forward. Remember to soften your left knee and focus on bearing weight through the arch or heel of your left foot, not the toes. Once you're in position, slowly move your right leg out to the side and then bring it back in, making sure to move smoothly and steadily. You should feel the muscles in your hips working as you perform this movement. Be sure to maintain good posture throughout, keeping your spine tall and avoiding any leaning or shifting of your hips. Aim for 15 repetitions on each leg, and try to complete 3 sets for a well-rounded workout. This exercise is not only great for strengthening your hips but also for improving your balance and stability. If you're having trouble balancing at first, you can perform the exercise without the band and lightly hold onto a stable surface for support. With consistent practice, you'll soon notice the benefits of stronger, more stable hips! For more in-depth guidance and additional exercises to address hip weakness and the alignments it can lead to, check out the comprehensive guide in the book "Top 3 Fix" today!

INTRODUCTION This program is designed to help you with your shoulder pain. Specifically, it may help you with shoulder arthritis, shoulder tendonitis, shoulder impingement, shoulder rotator cuff tears, shoulder bursitis, and with some exceptions frozen shoulder (see our specific video on frozen shoulder). Shoulder pain is extremely common, and many people are surprised at how intense it can be. Many of our patients believe there must be something seriously wrong with their shoulder for it to hurt that badly. We approach most shoulder pain issues with the thought that something in the shoulder is in the wrong position and therefore it is not working or moving quite right. This dysfunctional movement is causing your pain. An obvious exception would be an injury to the shoulder from an accident, fall, or some type of physical trauma. Our first goal is to get your shoulder and shoulder blade back into the correct position. Once it is in the correct position, we can work on getting it to move pain-free through proper strengthening and exercises. At least, get your shoulder working as well as can be expected. The second goal is to eliminate or lessen the shoulder pain makers in your life. In our world, a pain maker is an action, a position, or a thing that causes pain. We will cover this in detail in future videos. Our third goal is to strengthen the shoulder and posture muscles so the shoulder will remain in the correct position, remain pain-free, and be able to handle the stresses of work and everyday living. DISCLAIMER: We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your healthcare professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about shoulder-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician. Our insistence that you see a Doctor is based upon many reasons. 1. Your shoulder pain could be coming from your neck or upper back. 2. If your shoulder pain is from trauma, or an accident you need to be examined by a medical professional. 3. Shoulder pain can be from medical issues (cardiac or heart problems, cancer, etc.) We embrace the same philosophy with each video. 1. It is up to you to get better. You oversee your body and the outcome. You are in charge and you are responsible. Somebody is not going to swoop in and magically heal your problem. There is no magic pill, surgery or shot that will solve your problem. 2. The body has a great capacity to heal and it wants to heal. Provide the environment where it can heal. 3. You must believe and follow recommendations. If we recommend exercises and you fail to perform them, you will not get better. It is as simple as that. 4. We are not big believers in having a therapist or doctor do something to us (manual therapy, massage, some type of modality). We are big supporters of people managing their own bodies with therapists serving as consultants. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/UXNX94Eb0xs Brad: All right. We're talking today about spondylolisthesis. I personally had it. I've been diagnosed with it for over 10 years now, but more importantly, we'll discuss how you can actually function, learn how to regain strength, and stability, and live a normal life again with a little bit of work. Mike: We will show you key exercises and management for success. Brad: That's right. Okay, spondylolisthesis. From now on, we're going to refer to it as Spondy, so when I say Spondy, that's what we're talking about. If we look at a spine, we're looking at the lumbar spine, and the spondylolisthesis refers to a shift. Oftentimes, like mine, it's between the fourth and the fifth vertebrae. That's a common place to have it. It could be between other vertebras, but where the red disc is, you'll see in mine the shift is forward. Brad: I have a better model here. You can see L4 is shifted forward over L5, and you can see there is no disc in between them. Brad: Now, what happens with Spondy, earlier on I did have a disc in there, it was on X-rays, you could see the gap, but it shifted forward. But over time, the disc actually disappeared and the body absorbed it, and that takes time, and there's usually some pain associated with that. But the whole idea is to stabilize this bone on top of this bone by strengthening the core as well as avoiding motions and positions that irritate it and will promote or force this bone to go forward. We'll talk about that in detail. It's not hard. Mike: So typical symptoms with Spondy include low back pain, and oftentimes the pain refers down into one leg, but not always because it does vary from person to person. Brad: In my experience, after I'd walk about three-fourths of a mile, it was pretty consistent for about a year or two, pain, numbness, tingling down my left leg, right to my shin area. Mike: So oftentimes, like Brad was saying, you can have an increased amount of pain when you stand up, or even with walking. Brad: Right, or standing for some time. Oh, that back will hurt, or if you're working overhead, that will turn it on. The neat thing about it is if you sit down, typically, it makes the pain go down quite rapidly. Mike: Also, you may experience increased pain when you extend your back, so doing some type of press-ups, overhead work like Brad was saying, or anything where your spine is going backward. Brad: And avoid this back stretch, or press up, because it's going to cause pain and irritation, and it's going to make the bone move forward in the direction we don't want it to go. Mike: So if you're not sure if you have Spondy, if you go in extension and it feels good, you probably don't. Brad: All right, that does bring a good point. Make sure you get diagnosed with X-rays. It's the best way, and it's very definite and easy to see. Now, other things that we talked about, things to avoid, we just went over them. If you did irritate your back, and it's sore, and you want to get comfortable, lying down and putting something under your legs will very much help. What that does, is it takes the pressure off that sore area where the Spondy is located. This is what I do. I take a cold pack, and I'd put this right under that sore area, and I'd lie with my feet elevated. Now, what works a lot better than pillows, although pillows work well, you might need three of them, is one of these leg wedges. Bob and I have used these in the clinic with patients for years, and almost everyone says, "Wow, does that feel good," including myself. I would lay like this for about 15, to 20 minutes. My pain would drop down dramatically, and I'd get up and continue with my day, and avoid doing silly things that I shouldn't have been doing. Typically, yard work, because I like doing yard work. Mike: That works, because when I was lying with my feet up, my spine was flexed, and if you remember from earlier, extension normally causes pain, so flexion usually feels better. Brad: That's right. Good clarification, Mike. Now, the other thing is back support while sitting, particularly in a car. You'll find out that it can get very uncomfortable after an hour or two in a car driving. You'll find back supports, like this round one, are typically for someone with sciatica, not from Spondy, but from something else like a disc, injured disc. Brad: These will only make it worse. I found the below backrest was a game changer for me. It's memory foam, and it works fantastic for me. In the winter when it gets below zero, it's not memory foam anymore. It's just hard. Mike: It's safe to say not every back support's going to work for everyone. They're all shaped differently. People's Spondy is in different areas, so it's going to be trial and error. You can use throw pillows at first, and then once you feel comfortable, you can purchase something that's similar in size. Brad: All right, we did spend a little bit of time on that, but it's absolutely critical that you do avoid the things you shouldn't be doing, and then the back support when seated. Let's go on to the exercises. This is key. You have to strengthen that core. We'll show you them right now. Mike: So the first thing we're going to do is work on your walking and your standing posture. What you want to do is you want to have soft bent knees. You do not want to lock them out. When you lock them out, you're going to put more pressure on your low back, because it's going to go ankle, knee, hip, and then back. It's also going to probably cause you to arch your back more, increasing your pain, so you want to stand with a soft knee. This also pertains to walking. When you walk, you want to land on your forefoot, which is this part of your shoe, and you're going to kind of walk, not on your toes, but the front of your foot and not heel strike. This is a no-no. Land on the forefoot, soft bent knees as you're walking. This is going to take time to figure out and adjust to. I would suggest doing it in your house first, maybe in socks, or even barefoot if you can handle that, and try that initially. Mike: Eventually, you can get some shoes that do not have a built-up arch. I have minimalist shoes. There's not much to them. You don't have to get this flimsy of ones. There are zero-drop shoes with more cushioning, but that is step one to try to decrease your back pain. Brad: With walking. Mike: With walking. Brad: Now for strengthening that core, this is by far my number one, go-to exercise. Lie on your back. You can bring your knees up, and arms across your chest, and simply do crunches. Think about keeping your back flat on the floor. You could do them here lifting your knees, and then I do double crunches where I lift my knees and bring my elbows toward my knees. Now, what works really well, and I would suggest if you have Spondy, get a ball. This makes this exercise much better. It forces your back into that neutral position. It feels better already. I can feel it now. Then you simply lift the ball. Make sure you have your shoes on, makes it easier. You can take your heels, dig it into the ball, and it works well. This is an excellent exercise, strengthening the front where you want the strength, and then you can do the double crunch. I'll do these at least three days a week. Start at 10 reps, and work yourself up to 50 reps. It's really important to strengthen the abdominal core muscles. Mike: The last suggestion we have for you is to go to YouTube, and you can search Bob and Brad spondylolisthesis. Brad: I think you can just put Spondy, and it might get there. Mike: Anyway, we have a playlist on there with tons of different videos with Bob and Brad throughout the years, and there's core strengthening, recommendation of things to do and not to do. If this works for you and you want more stuff to work on, you can go there and find out more. Brad: That's right. If you want to get back to all the activities that you used to do before Spondy, I think it's going to be very beneficial. Take some time, and good luck. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager 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 2023. For the original video go to https://youtu.be/7vmS4caPPeM Mike: Do you struggle with back pain, hip pain, or knee pain? Brad: You may be experiencing gluteal amnesia. This is a common problem where the gluteal muscles are not firing properly and it's going to cause some problems. Mike: But, don't worry, we have a simple solution to get your glutes firing again. Brad: All right. So, many people have trouble firing or activating their glutes, in other words, their gluteus maximus, that buttock muscle that works and keeps you moving and upright. Mike: If this muscle is not working properly as it should, it can cause lots of different problems, for example, piriformis syndrome. Brad: Back pain. Mike: Hamstringing tears. Brad: Anterior femoral glide syndrome. Mike: This is also a hip pain issue. Brad: That's right. Mike: Also it can cause some knee pain. Brad: And foot pain. Mike: So, it's all connected. So, if you fix this, what we're showing, it can help create a solution for those problems. Brad: Say no more, Mike. Mike: So here's an easy way to activate your glutes while sitting down. Brad: That's right. So again, we're sitting while we do this. It helps to start by coming forward in the chair a little bit. You're going to use your hand to palpate or feel if the muscle is contracting or activating. So, here you go, this is a little weird, but it's a legitimate way to know if that muscle's firing. Right side only, I want you to squeeze and feel that glute muscle tighten up for five seconds and then relax, and squeeze and relax, only one side. Brad: You get a sense of what's going on with your body. A lot of people aren't aware of whether their muscles firing or not. This is going to get you there. Do that 10 times. Repeat it on the left side. Okay. Now, after you've done the gluteal exercises seated, when you get up to walk, the carryover, so that continues while you walk, is that you must avoid heel striking with a straight and locked knee because when that happens, the gluteal maximus does not want to fire inherently. Brad: So, what we want to do is land on our forefoot or flat, but not like this with a straight knee. When you land on your forefoot, that allows the knee to slightly flex. This is called soft knee walking. That promotes gluteal firing when you walk so that it happens automatically. And this doesn't happen over time. Brad: You need to practice it. A neat little trick to do that, this is a simple trick. Get some popcorn. You can't get the kind you use in the microwave. Get the old-fashioned kind. Put that on some tape. This is simply painter's tape or masking tape. Put it on your heel. And you're probably wondering, "What are we doing?" And there you go. It's very inexpensive and very effective. Brad: Now, so you don't have to think about walking on your forefeet, which is kind of awkward, when you do that with the popcorn when you put your weight down and walk the way you used to walk, you feel that popcorn on your heel, and it is going to say, "Oh." You're going to remember right away that you need to walk on the forefoot. Give a little demonstration, Mike. Mike: I'm not going to walk on my heel. So you walk on your forefoot to activate your glutes, keeping a soft knee. If I land on my heel first, it feels like I'm stepping on a pile of Legos and it's very uncomfortable. So, it's just a reminder to constantly walk on your forefoot versus your heels. Brad: Right. You're not going to do this all day long or for days in a row. You may do it once a day for a half hour. You can leave it in longer. You'll find out. You can put more popcorn in or less popcorn, depending on how aggressive it feels. Mike: And you're going to have to shorten your stride and think about walking a little more at first, so it's kind of a lot to process and it's going to take time. Just stick with it. I've been doing it for a few months and at first, it feels like you're learning to walk again. Brad: Yeah. Mike: It's a little odd. Brad: Yeah. Mike: But you'll get used to it. Now it's becoming second nature. You're going to have to slow down your pace and take slow steps. Try in your house, you can go just in your socks or even barefoot. If you have a raised heel like Brad's shoe is, it's going to be a little harder because naturally, your heel wants to land first. My shoes are more minimalist, so that's not a problem with these. Brad: Right. So, that's a flat sole. So, are you done? Mike: I am done. Brad: All right. No, nice job, Mike. So, again, it carries over into the walking. The seated glute training that I talked about earlier is what you're going to start with. And I think we pretty much gave them more than they want to know, Mike. All right. Stay healthy. Mike: Stay happy. Brad: And be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager 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.

Hey everyone! Today, we're diving into some cool exercises to strengthen our shoulder muscles. These exercises don't just help with shoulder pain but can also tackle neck pain, headaches, and even fix something called a neck hump. The focus here is on the Mid-Trapezius Strengthening exercise, which targets the shoulder joint specifically. Level 1 of the Mid-Trapezius Strengthening exercise starts with lying on your stomach, arms by your sides, and palms facing up. You'll squeeze your shoulder blade towards your spine, keeping your hand on the ground. Hold this position for 3 breaths, then repeat it 3 times on each side. If lying on your stomach feels uncomfortable, you can use a pillow for support. As you progress to Level 2, things get a bit trickier. You'll still be lying on your stomach, but now you lift your palm just a tiny bit off the ground while maintaining the shoulder blade squeeze. Hold for 3 breaths, then lower your arm back down. Repeat this 3 times on each side. It's crucial to maintain the correct shoulder blade position throughout the exercise. Levels 3 and 4 add more challenges. In Level 3, you reverse your hand position while keeping the shoulder blade position correct. Then, in Level 4, you add arm movement, making small circles while keeping the shoulder blade in the right position. These exercises might seem tough at first, but with practice, they'll help make your shoulders stronger and healthier. Keep at it! For more in-depth guidance and additional exercises to address shoulder and neck issues, check out the comprehensive guide in the book "Top 3 Fix" today!

The first thing we tell our patients is just because you have hip arthritis does not mean it is going to get progressively worse. Studies show that arthritis can remain stable and even slightly improve in some cases. Before you consider hip surgery, you should attempt a conservative approach. This includes: • Physical therapy • Proper exercises • Pain medications • Anti-inflammatory drugs or shots. • Weight loss If you have tried the conservative approach and still are experiencing the following issues, you may want to consider hip replacement surgery: • It is difficult or painful for you to walk even with a cane or walker. • If hip pain makes it hard to fall asleep or you find yourself waking up because of the pain caused by your movements in the night. • Your hip aches during and after exercise • You are not as active or mobile as you want to be. • Medication or the use of a cane is not providing you with enough relief. • Your hip stiffens up after prolonged sitting. • You feel grinding, clicking, or popping in your hip joint. • You have difficulty getting in and out of chairs and cars. • You have difficulty walking or climbing stairs. • You have a decrease in hip motion bending, extending, and crossing your knees? • You have difficulty getting in and out of the bathtub. • You are tired all the time. • You have put on or lost weight. • You feel sad or hopeless due to hip pain. Consider these additional points: Most artificial hip joints will last for 10 to 20 years without loosening, depending on how much stress you place on them. If you wait too long to have a hip replacement you may become medically unable to tolerate surgery. If you wait too long you may also lose a lot of strength, and endurance and may have a harder time returning to normal activities. Most people will decide to have a hip replacement when they can no longer control their hip pain with medicine and other treatments. In addition, the pain is stopping them from performing daily activities. The one-leg test: If you are unable to stand on your leg for longer than a minute (even with support such as a wall, countertop, or chair) your hip pain is significant. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://www.youtube.com/watch?v=P25RwG-OGlU&t=44s Mike: We're going to talk about the most common problem we see with people's walking and how they can fix it. Brad: That's right. Changing this one thing can greatly improve not only knee pain but also your hip, back, and foot pain. Mike: So the single worst thing we see most people do in walking, that they shouldn't be doing is walking with a locked knee. Brad: Now, don't get us wrong, we're not saying that if my knee is locked, people aren't walking straight-legged, although that would be bad. Brad: So we're talking about when your foot strikes the ground on your heel, your knee is fully locked at that point, and then we roll through and it flexes. What happens is when it's fully locked and you get that heel strike, it puts a tremendous amount of force through your joints, your ankle, your hip, your knee, your hip, as well as your back. So if we can change that, so we strike with a slight forefoot and a slight bend in the knee, we've got a little cushion there, we call it walking with soft knees. It really reduces the stress throughout the whole chain. Mike: So if you're striking on your heel, you could see how the shock absorption goes all the way up through my body into the chain. Mike: So this is how much force is getting spread throughout your joints, where if your knee is bent, the force is going to stop here at your knees where they're supposed to take it. Brad: Oh, nice analogy, Mike. I like it. I like it. Mike: So for this simple test, what you would need is some type of masking tape. And then if this works, we'll show you what type of tape you really want to buy. Brad: So simply take your masking tape, put it over your calf like this, and flex your knee about 15 degrees. Put this on so it's tight, it's not loose, and then simply try walking. And if you go and extend your knee, I can feel that tape. It's pulling off right now. So if I walk with my knee slightly flexed, I can avoid that locked knee syndrome we're talking about. Brad: This tape is strictly a test. It will not work for the long term. We'll show you what will. Okay, what you're going to do is get some tape made for this. There's going to be an initial layer of prep tape that fits or sticks on your knee. You do not have to have your knee fully locked for this, but make sure it's without wrinkles. Now this tape that goes over the top is rigid, it's very not flexible at all. Can you flex your knee, Mike, a little bit? There we go. So with his knee flexed, I'm going to put this over the top. Brad: One thing when you're working with tapes is it's an adhesive, there will be a small percentage of people who will not tolerate this and their skin will break down. It'll turn red, it'll itch, sometimes it blisters. If you feel any of that happening within the first few hours or day, you're done. You cannot use this option. All right, so Mike, I've got it on. Do you feel it when you straighten your knee, do you feel a pull? Mike: Yep. So it's going to pull on your muscles and you're going to feel your knee pushing into it. It's like a resistance almost. So it's going to remind you not to lock your knee. Now, I can still lock my knee with this on, but it's a constant reminder not to do it. So if you're even just standing for a long period, and a lot of people, what they do is they end up locking their knees. I feel it. So it's more of a reminder. It's not going to prevent you from 100% going into the knee extension, but it's a constant reminder because a lot of time we subconsciously do this. Brad: Right. And this, you have to have clean skin, this will stay on your leg for a couple of days. If you have oily skin and not clean, not so long. So make sure you get that proper. You do not have to put this on. If you try and walk with a soft knee, that means you're not going to heel strike, you're going to walk on your forefoot, it doesn't have the reminder, but it does help. It's another option when you don't have the tape. Okay, so a strengthening exercise that's going to help create the proper walking pattern is to strengthen the glute muscles. Because what happens with people is over time, the glute muscles become weak. When they become weak, it changes the walking pattern, which is accelerated by the straight knees. So it's changing everything. Strengthen the glute muscle and soft knee, and it's going to change your walking. Here's how you strengthen the glute. Mike: So, what you want to do is try to walk on your forefoot when you land with a slight bend in your knee. Mike: Most people will do a heel strike first, straight knee. This tape is a reminder not to do that, by the way. So what you want to do is land on your forefoot. This will have a slight bend in your knee, and activate your butt muscles more. So you're going to walk on your forefoot as you're walking. If you're in your house, simply place your hand on your buttock to feel if your butt muscle is firing. Now, you can try your old pattern of walking with your hands on your butt, as well. See how your butt muscles aren't firing as much to get an idea and then walk on your forefoot and you can feel the difference of pushing through your glute max, which they're meant to do when you're walking. Brad: Right. We call that palpating in the therapy world. You palpate your gluteal muscles. Mike: Not butt-touching. Brad: All right, are we going to show some exercises on how to strengthen the glutes? Mike: Yes, we'll show you a couple of glute exercises you can try at home, too. Brad: Say no more. Mike: All right, we're going to do some glute pumps, and they're a little different than your typical glute pumps. I'm going to be doing them in a kneeling or quadruped position. Brad will show it in a standing alternative if you cannot get down on all fours. So you're going to get down on your elbows. You're going to do this on both sides by the way. Bring your leg up. Have a bend in your knee and you're going to kick towards the ceiling just in a little range of motion. They're small oscillations and you want to do 30 repetitions total. If you need to do five, take a break, do five, take a break, you can certainly start that way. Make sure your butt's firing. A lot of times if you go up too high, you're going to get more hamstringing involvement, so just try to focus on that butt-firing. Brad: You can also take your foot and rotate it inward, and that will isolate the glute a little bit more, as well. If you happen to get a hamstringing cramp, simply straighten that leg out right away and stretch it, then take a break from the exercise. Mike: Yep. Make sure to do this on both sides. If you feel balanced, you can go on all fours. You could certainly try to palpate your butt and feel if it's firing more. Brad: If you do not feel comfortable on all fours, on your hands and knees, simply go up to a cupboard, or a table, and go forward with your hands. You can go down to your forearms and then it's the same thing. Place a 90-degree bend in the knee, not too high, at about mid-range, and simply start doing them here. You can rotate then so that your heel goes towards your other leg and that's going to isolate that glute more and work it up and down. It's nice to time it. You can count 20 to 30 reps, 15 to 30 seconds. You'll feel that butt muscle start to burn. All right. Mike: Try these ways to make your walking correct itself, engage your buttocks, and decrease knee, back, and hip pain. Brad: Right. Seems like a lot of work to get into this, so maybe break it apart. First, work on soft knee walking, and then add the glute mount exercises later. What do you say? Mike: Say no more. Brad: We're done. Take care. Good luck with your walking. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager 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.