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://youtu.be/FFNH-u-COT4 Brad: We have worked literally on thousands of total knee replacements. By we, I mean, Bob, myself, and Mike. We've done it for years and we know firsthand what's going to get you the best results overall. Mike: And for the best results, you want to know what you need to do before having surgery. Brad: And that's the point. Most of our patients have had prehab, in other words, classes prior to surgery. However, most of them have not followed through on doing their exercises prior to surgery. And that's critical. Mike: Unless the surgeon orders you not to do them, which in certain cases happens if a knee is just too worn out or it's very painful, they might not have you do them. But it's important to do them if it's applicable to you because you're going to improve your range of motion and get better strength before the replacement, making the recovery process go faster. Brad: Absolutely. The better shape you are in before going in, the better results afterward. The primary goal with prehab is to get the full range of motion. In other words, that sore knee, the one that's going to get surgery has full extension as well as, as much flexion as possible. Once you have that, then you also want to get as much strength, mostly in the quadriceps, and in the hamstrings. However, you do not want to ignore the hip strength because that will be affected by a weak knee. We'll show you that as well. Mike: And you want to make sure to do these exercises one to two times a day and start roughly about a month before surgery because again, after surgery these are going to become a lot easier and your knee rehab is going to go smoother. Brad: That's right. And a nice thing about the prehab, the exercises you do after surgery are very similar and some are actually identical. All right. So typically, it's about four weeks prior to surgery. You'll be starting these and for range of motion, a real common exercise, if you have a smooth floor, you take a towel, put it down, and then you simply do what we call wax the floor. So you go back and forth to get the range of motion in the joint. Now you want to have full extension. So what you're going to do is slide it all the way out, toes come up, and get that knee to fully extend. It may already go to full extension, then you're done, you don't have to work that. If not, you can compare it to the other leg. If one is straight and the other one isn't, we need to get them to be equal. Doesn't always happen. It depends on how bad your knee is, but it will help. Brad: Then we want to bend it. You'll do 10 more to straighten it and then pull it back to bend it. You can take this foot on the heel or the toe and give it a little pressure to get the flexion. You can actually grab it around your knee if you have enough mobility and pull it up towards your chest to get the full range of motion. Not everyone will get that either, but the whole idea is to increase the range of motion. Brad: Now we do have another option that works very well, especially if you don't have a smooth floor. Okay, now this is a really nice option. You can use this tool known as a knee glide. It works excellent for knee replacements. It's built very well, and it's very light. Mike's going to demonstrate how it works. Mike: So right now I have it set up for knee extension like Brad was showing earlier. So I go out as far as I can. I hold it, kind of lean forward, and press down whatever is tolerable for you. Do not make it hurt more than it already is. And you're also going to stretch the hamstrings a little bit here. If you haven't done an extension range of motion exercise, your hamstrings are probably tight, and they have to learn to elongate again. So not only is your joint bothering you, but these muscles have to get stretched out as well. Mike: Now if I want to work on flexion, meaning bringing my knee back, you're going to have to scoot it a little more under your chair for that and you can bring it back. It slides really nicely. If you're like me and have bad ankle range of motion, you can certainly bring your heel up. It's not going to hurt the amount of knee bending you're having. You might want to get a chair that doesn't have something right under the seat for your leg to catch on but bring it back as far as you can. You can also assist with the other leg to bring it back and hold it there as well. You can hold it for 10 seconds, five seconds, or whatever you can tolerate, do that five or six times. Brad: There's one more big advantage to the knee glide, it has a stilt so you can actually go downhill. Now we've found with experience that sometimes the range is really accelerated by going downhill because of the angle of the knee, and the ankle, as well as moving downhill. So there you go. Brad: All right. Now, if your knee is so painful, it's hard to walk on and doing this is uncomfortable, you can actually do this on your couch long seated, or in your bed, and it works very well. Brad: The real big advantage is if you're having a hard time getting full flexion this way, we're going to show you how you can use a belt with that. So what you do to get more knee flexion is simply take a belt, go around down by your ankle, and you're simply going to pull and stretch that. Stretch, and usually, if you go a little lower with the belt, you get better leverage. You'll figure that out very quickly. Brad: And then for full extension, if you're by yourself, you just simply lock your knee down. If you have someone you trust, they can give you gentle pressure or simply go up in a long-seated position to get full extension there. You can also work it into flexion and pull here. It's just a real, another handy option. And you really do need a knee glide to do the option. The great thing about this is you will use this in bed after surgery as well because it's going to be sore for that first week. Mike: Another option if you do not want to have a knee glide or you're sick of doing floor scrubs, is if you have some type of bike of sorts or a fitness membership at a gym, you could certainly use a bicycle there. Or if you have a pedaler at home, you could do that as well. Now, the closer you are to the pedals, the harder it's going to be to flex your knees. So if this was further away from me, it would be a lot easier to flex my knees. So what you want to do is start with the rocking motion, if that's easy and tolerable, you could certainly do the full range of motion, go forward and backward. You see the closer I get to the pedals, so they'll be adjusting the seat on a stationary bike, the more knee flexion I'm going to get. You can also go further away if you want to work on your knee extension and push your knees straight as well. Mike: I would start with no resistance to begin with. Just get the range of motion going. If you have the full range of motion and it feels good, you could certainly add resistance, but that's going to be more for strengthening. Brad: That's right. And again, if you have a stationary bike as opposed to using this as Mike mentioned, the height or how high you have the seat or how much you lower it is going to be critical. So you have to work with that carefully. Okay, what we're going to do next is some strengthening exercises. You have your range of motion. Now, one basic quadriceps strengthening exercise is to simply kick straight out as high as you can and down. So it's not up and down as fast as you can. It's meaningful and slow. Hold it, and go back down. That's one and that's two. And when you do it like that, you will definitely notice a big difference versus a short, fast motion. I call it cheating. Brad: So if this is too easy, you can do 10 of them, and it's like you need some more resistance, you can simply add an ankle weight. I've had people who don't have an ankle weight simply put on a winter boot. If you live in the south or it's warm, put on a heavier shoe. It doesn't take more than a couple of pounds to make a difference and do the same thing. Three sets of 10 would be great before. After surgery, you'll get to that, but it'll be a couple of three weeks for sure. Mike: Another way to make it harder is just to hold it up there for three seconds. Brad: An isometric. Mike: And then go down because you get an isometric strengthening at the top. I'm going to show you on the knee glide. If the knee glide is easy and your range of motion is good, you could certainly do this with an ankle cuff like this as well, or a boot as Brad was saying. I don't know if the boot will fit too well on this footplate, but maybe. Brad: It'll fit. Mike: Maybe cowboy boots would. Brad: It'll fit. Mike: So I just go back and forth like and obviously, to make it a little more challenging, you want to put the kickstand up, and then you can go uphill. Making it more challenging for the quads. If I want to turn it around, it's going to be more challenging for the hamstrings to pull towards me with some weight to resist it. Brad: And actually, with the hamstrings, I've rarely had to put ankle weights on. Typically without the weights is adequate to work on it. Let's go on. There are other options for hamstring strengthening. Mike: Yes. Brad: Another way to get those hamstrings stronger, if you do have some resistance bands, or a loop band, put it on something solid like a handrail for your steps or a piece of furniture that's very heavy and you do need a loop. So it's nice if you have these, you simply just loop them together and you have your loop resistance bands and just put it around your ankle. Get the distance proper so that you pull it under and you'll definitely get a hamstring strength and naturally change your resistance simply by moving your chair in or out for more resistance. Three sets of 10 is the goal. Start out with 10, see how that goes. Don't overdo it the first week. Mike: Another simple exercise to try if you feel comfortable with the other ones is just some basic mini squats. So you're just going to bend your knees a little bit and then straighten back up. Do not do a full range of motion squat. Do what your knees can handle. Try to get some bend and some straightening in it. Hold onto something for support. You can do it at a stairwell, a countertop behind a chair like Brad is going to demonstrate, and just try to do 10 reps each set and try to do three sets if it's possible for you. Brad: So the big thing is, like Mike mentioned, is don't go down too far. If you go too far and your knee starts to hurt, you may collapse and fall, and it'll be a big problem. So if you feel that way, have a chair behind you so you can sit pain-free, be cautious, and take it easy. If it starts to hurt, you're done, go back up. Don't think a little pain is okay and more pain is better, not the way to do it. Good precautions. Stay safe. And that knee will get stronger. Mike: And the last part is hip strengthening because the hip is connected to the knee, so we want to strengthen that as well. So the first exercise is just going to be marching or hip flexion. You can alternate or just do one leg at a time. Hold onto something for support. You could do it behind a chair like Brad, or at a countertop. Hold onto a cane if you feel steady and just make sure you feel safe with this. Do 10 repetitions on each leg. Brad: If it feels too easy and you can go up to two or three sets of 10, you want more weight, simply take that ankle weight and put it on again, or a pair of shoes. Heavier shoes offer more resistance. So out to the side is next. Make sure you don't lean over with this. Just the leg is moving. There you go. You won't go as high, but that's okay. Mike: Toes pointed straight ahead. You're going to feel this on both hips as well. And you're just going to do 10 reps. And then once you're done, switch legs. Brad: Yes. Mike: You get work on both legs because as you're trying to balance here, the leg you are standing on is working as well. Brad: And then you do the hip extension, make sure the knee stays straight. We're not bending the knee. We have already done that. We're working the hip, knee straight, and kick behind you. This is what you'll want to do. And again, wait if you want. Mike: 10 to 15 reps. Work up to three sets if it's tolerable for you. Brad: That's right. Both legs, it's all good. Once again, prehab, what you do before is really going to make a difference because it gets the knee prepared, and you're already ready for the after-surgery rehab. Mike: You'll be prepped and very studious and ready to go. Brad: Your surgeon will be proud and you'll be happy because you'll be going to the ballroom dancing. Yes, yes. People are going to be doing the waltz, the polka, and even the jitterbug. Mike: I can't do those. And my knee is fine. 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 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.

All the gluteus muscles (gluteus maximus, gluteus medius, gluteus minimus) play a large role in stabilizing the hip and pelvis. However, the gluteus maximus may be the most important stabilizer of all because it helps keep the head of the femur (top of the hip bone) from sliding forward in the hip socket. If it slides forward it can pinch against soft tissue structures (like the labrum) and cause pain. How that happens - the glute maximus is weak or not firing correctly so the hamstrings take over causing the femur to slide forward. A weak gluteus maximus is also known as gluteal amnesia. To the layperson, it could be described as flat-butt syndrome. Beginner Exercises to Strengthen the Gluteus Maximus (beginner) 1. Bridging with feet against the wall. (squeeze a quarter between your butt cheeks). Push feet against the wall. This will activate your quads and deactivate your hamstrings - so your glutes will work better. 2. Clam Shell Exercises Can also be performed on the back. 3. Gluteal pumps (On knees and Hands or lying on your stomach) Advanced Exercises to Strengthen the Gluteus Maximus: 1. Hip Thrusts 2. Goblet squats 3. Band pull-throughs. 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 March of 2023. For the original video go to https://youtu.be/V6ENZecQUIE Mike: Say goodbye to back pain with this one stretch. Brad: And learn how your hip flexes, those muscles that bring your knee, can be part of the problem and an easy way to fix it. All right, when it comes to back pain, sometimes you need to look at other areas of the body where the pain is actually causing the problem. In this case, the back pain on Sam is coming from tight hip flexors. The two forgotten hip flexors, in my mind, connect from the pelvis all the way down to the knee. And what we need to do is actually stretch those, relax those so that the pelvis goes in the right position, therefore taking the stress off the back. And there goes your back pain out the door. Mike: So, if your hip flexor muscles are tight, it's going to pull your pelvis downward, or this is called an anterior pelvic tilt. What this does is put increased pressure on your lower back, your spine, and your nerves in this area, increasing your lordotic curve. Brad: Which causes compression forces. This is something I have experienced. And particularly, people with stenosis in their back will probably feel this even sooner and with more pain. Mike: So for beginners, Bob is going to demonstrate the stretch we're going to do. He's going to bring both knees to the chest and make sure his back is feeling comfortable in that position. Brad: I just wanted to emphasize that this positions the back flat into the bed. You'll probably be doing this on your bed. Mike: And then, he is going to bring one leg down slowly to touch the mat while holding this leg up. If this feels good, you can progress to the next step. If this is bothersome, do not progress yet. It is too early. Brad: So, what you're going to feel is a stretch on this hip that is straight. Again, like Mike said, if it's painful, if it's too much of a stretch, you're not going to progress. Mike: So, if the first stretch felt good, this is the same stretch except for Bob having moved closer to the edge of the mat. If you do not have a firm mattress at home like you're going to fall off, maybe you have a large dining room table. You can do this on there as well. So, Bob's going to start with both knees to the chest, and he's going to lower one leg down. We're just going to do the same side. Now, Bob is doing a good job of keeping his leg lined up. You do not want it to go too far out or too far in. And he also wants to keep this knee pulled towards his chest. As you can see, if he's tight and he pulls up, his leg wants to pop up. So, he's a little tight in his hip flexors. Brad: Do you feel that, Bob? Bob: I sure do. Brad: That's right. Now, I should go like this and I could really give you an extra stretch, but most of the time that's for the professionals to do. So, just do this as so. Mike: Also, you want to make sure Bob's knee is bent to 90 degrees if you can handle that. If that feels too tight or you start quivering in your leg, that means your hip flexors are too tight, so you can relax it a little more. If Bob feels comfortable in this position, he can eventually slide his butt all the way to the edge of the mat, getting even more of a stretch. Brad: All right, so Bob actually shifted forward his knees farther off the edge of the bed, and he's getting a more aggressive stretch. And again, the more this foot comes underneath or towards the bed, you're going to feel that stretch quite a bit more. So, just use that as your way to adjust the stretch. The goal is three times for 30 seconds each. You may not start that way, maybe only 10 seconds three times, but build yourself up as the muscles stretch causing that back pain to relax through time. Brad: All right, once again we end another episode with our famous lines. Be healthy. Mike: Be happy. Brad: And be... Mike: Helpful. 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) 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/lT9Aw6OQVgI Brad: All right. These three exercises are quite easy. They only take 30 seconds if you do them properly. You can do them in a seated position or lying prone or on your stomach on the floor. If you're older or you have some problems lying down, this position Bob is in is good. A pillow underneath the chest. Bob: Folded. Brad: Yeah. Fold the pillow. The hands are going to go over the head. The first exercise, five to 10 reps, is simply to lift your hands up towards the ceiling. Elbows will raise a little bit, but not much, and back down. Up and hold, one to two seconds, and back down. Make sure you breathe while you do this, and do five to 10 repetitions. Brad: The next, more advanced move, is to bring the hands up and the elbows go up at the same time. Go ahead, Bob. Do five of those. What we're doing is strengthening the muscles of the shoulder blades, bringing them together for posture. That also frees up the movement of the shoulder blade so that that shoulder joint does not get jammed up, causing impingement. Bob: I like this. Brad: Yeah. It works well, doesn't it, Bob? The last and final phase is to put your arms in a W-shape and then lift up. That's a little more aggressive, isn't it, Bob? Bob: Yep. Brad: Yep. Once you get good, you could go right to this phase and skip the first two, which even makes it easier. But it is a really nice posture exercise, again, freeing up the shoulder blades, which helps that shoulder mechanics. I'm going to show you how to do it on the floor next. A little more advanced. If you feel comfortable going onto the floor. I would not do this on a bed, it's too soft. A pillow, again, under the chest, elbows on the floor, hands above just lying on your head. Again, lift the hands straight up towards the ceiling. Let the elbows come up with, and think about squeezing those shoulder blades together while you do this. Brad: Once you can do 10 of those easily, and you can feel that movement, then you're going to lift the arm, the hands, and the elbows go up even more. Big difference. That little bit right there really moves the scapulas/the shoulder blades better. It strengthens your posture and frees up that scapular rotation. Brad: Again, the final one, arms out in the "W", like you're flying like Superman and up like this. Bob: There we go. Brad: Again, really focus on shoulder blades coming together. Arms up and keep your head level. Don't let your head down. Bob: I got to tell you, Brad. These are excellent. Brad: Yeah, Bob hasn't done this series yet. He's very impressed. Bob: That's good. Brad: Bob is happy with it, and I am happy. Bob: Everybody's happy. Brad: Then we concur. There's no doubt in our minds that it's a winner, for sure. Once again, we can fix just about anything except for... Bob: A broken heart. Brad: Right. This exercise isn't going to do anything for it. But it'll help your shoulders. Take care. 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) 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 are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

All the gluteus muscles (gluteus maximus, gluteus medius, gluteus minimus) play a large role in stabilizing the hip and pelvis. However, the gluteus maximus may be the most important stabilizer of all because it helps keep the head of the femur (top of the hip bone) from sliding forward in the hip socket. If it slides forward it can pinch against soft tissue structures (like the labrum) and cause pain. How that happens - the glut maximus is weak or not firing correctly so the hamstrings take over causing the femur to slide forward. ,Bob suffered from this weak glut max/dominate hamstring situation (twice in his running career) resulting in hip pain in the front of the hip. He literally had to stop running for a while. Eventually he changed his running style to engage the gluteus maximus more. Weak gluteus maximus muscles, or gluteal amnesia, are quite common. We have become a nation of sitters. When we sit a lot, the glutes become weak and disengaged. Also, with sitting our hip flexors become tight, and that reflexively to contributes to the weakness of the gluteus maximus. Weak gluteus maximus muscles can contribute to back pain, hamstring injuries, and as mentioned hip pain. Some signs your glut max may be weak: The Chair of Death. You must love the name, but it is not as ominous as its name. Stand in front of a chair with your feet under it and your knees touching the seat. Put your arms straight out in front of you. (See Photo) Squat down and try not to let your knees push into the chair. If your knees are hitting the chair or you are even moving the chair, your glutes may not work properly. If your knees are hitting the chair you may be initiating the squat with your quadriceps. Lie on the floor or bed face down. Place your hand partially on your buttock (palm) and partially on your hamstring (fingertips). Lift your leg straight up from the floor. Which muscle kicked in first? Your hamstring or your glut max. The glut max should be firing first or at least at the same time as the hamstring. Check your other side. Get into the same position on the floor or bed with your face done. Bend your right knee 90 degrees or to a right angle. Attempt to lift toward the ceiling. Are you able to do so easily? Have a friend or family member push down on the back of the thigh or hamstring while trying to hold it up. Compare to the left leg. 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 June of 2023. For the original video go to https://youtu.be/Xcg8zKFnOAU Brad: As a therapist and working with people for many years, I have found, and I think any therapist would agree, that as we age, it gets more difficult to walk. Aches, pains, and limping can come in and can actually lead to falls. So this challenge is going to be faced and we're going to show you options to eliminate this problem with our lifestyle. Mike: And we're going to show you an exercise to help improve your walking, balance, and leg strength. Brad: By the end of this, you're not only going to understand why to do the exercise, but you'll be able to do the exercise and work on that walking pattern and become more graceful. Mike: So the muscle we're going to talk about is called the tibialis anterior or as Brad corrected me, anterior tibialis. It means the same thing. It's this muscle right on the front of the shin bone. Do you want to talk about a little bit, Brad? Brad: Sure. If you put your fingers right in that muscle belly and you pull your toes up, you will feel the muscle fibers contract, and as you go down, they relax. It's a very critical muscle, it's a part of walking, and that's how people oftentimes stumble or fall because this muscle is weak and the toes or the forefoot is not being elevated. Mike: In the next section, we're going to talk about why it's important to strengthen this muscle for your walking. Brad: And also how to strengthen it. Mike: So the first reason you want to strengthen your tibialis anterior is if you're the person that commonly trips over your own feet or toes by not lifting your foot up enough when you're walking if the tibialis anterior is weak, this is commonly what causes you to fall over. Brad: Right. A couple examples of this are drop foot or slap foot. If you have a tendency to do foot slap, in other words, when you walk your heel comes first as normal, and then that forefoot of the foot slaps down, you can actually hear it with people as they walk on a hard floor. This is going to help eliminate that problem as well. Mike: Strengthening this muscle can help rapidly improve your balance, stability, and your ability to move side to side without tripping over as well. Brad: Right. It's amazing what one muscle can do as far as improvement or making your balance a little off. So one way or another, we're correcting it. Mike: Now, to strengthen the tibialis anterior muscle, we have to bring your toes up off the ground while leaving your heels down. We're going to do this against the wall. This is a slightly more advanced version. If you're too weak, we will show a different version you can do seated right after this. So to perform this, you need an open wall space. Get your back flat against the wall and then slowly walk your feet out. The further your feet are away from the wall, the more challenging this is going to become. So to start, be closer to the wall. Brad: Before we go any farther, it's absolutely critical to make sure you have shoes on or your feet do not slip at all because once you bring your foot out, they could slide out and then we'll have a problem with safety. So make sure that is very stable before you get started. Mike: So once you feel secure here, you're going to do toe raises and you're going to go up and down nice and slow. As you can see, my knees are straight as I'm doing this. I do not have a bent knee. Nice posture against the wall. And you're going to aim to do 25 reps and do three sets of that, but do it throughout the day. Now, if you're brand new to this, maybe start with five to 10 reps the first day because you might have some sore front shin muscles the next day when you wake up. Brad: So Mike, are you saying if this was too difficult, could we bring our feet in even closer? Mike: Yep, and then make it a little bit easier. And if I go out farther, then I'm really going to work that muscle a little bit more. It just adds a little more resistance without actually adding weight to yourself. Brad: You may want to hold onto a stick or be by a wall or a chair just for stability. It really can make a big difference in feeling comfortable while you're doing this. Look at those anterior tibs working. Mike: And people often don't strengthen this muscle group so you might feel a little bit of a burn when you're first working it. Most people, when you walk, you work the other muscle group, the calves, so this is going to feel a little different if you're not used to it. Brad: That's right. Don't overdo it. You don't want to be sore the next day. 10 repetitions, if you haven't done it, it'll probably be good for the first day. Mike: So now we'll show a seated variation. Brad: All right, now, if you have severe weakness with your anterior tib and you're unable to lift that foot up even without resistance in the seated position, this could be very likely after a stroke or an injury, something of that nature, or maybe you've been sedentary for a while because of an illness and you're elderly, this can be extremely taxing. So what we're going to do in a firm chair, not a lounge chair, what you can do is take a cane and you're going to actually help pull up the foot, get a little stretch is okay. At this point, this is called an eccentric exercise. We're going to take the cane away and hold that foot there. And you'll find if you're really weak, and that's not unusual where, "Oh, it's even hard to hold it there." So the first step is up. See if you can hold it for three seconds, one, two, three, and then let it down slowly. It's important that you let it down slowly. That's where the eccentric comes in. You don't need to understand that. Just believe us because it's been studied a lot and it does help. So up, let it down slow, and do 10 repetitions like that. Brad: Do that for three or four days and hopefully within a week or so you'll be able to pull that up without the cane. You know your progress is good at that point and then work your 10 to 15 repetitions like that. Brad: And then you can go over to the wall after you get to that point. Usually one to two weeks, you should be there. If it's longer, it's okay. Particularly if you've had some nerve damage or a stroke, then the progress will take longer. After you've strengthened that muscle and you feel the difference in strength, it's really important to monitor your walking or we call it gait in therapy. Actually, look in a mirror if you can, if you have a hallway and you can look in a full-length mirror and watch your feet, and then think about pulling that foot up and bringing it down. And if you watch it, that's feedback into your mind and that will also stimulate those muscle fibers to pull that ankle up and get back into a normal walking pattern. As a matter of fact, I think some people are in such a habit, that they have no idea that they're dropping that foot until they stumble. But if you think about it and do the exercises, it works out really strong and it's a definite win-win situation. Mike, do you think anything about that? Am I doing okay? Mike: I think you're doing okay, but if you'd like to watch another video about how to improve your walking, check out our videos "Physical Therapist Shows How to Walk Correctly," and "Fastest & Easiest Way To Walk Properly." Brad: Very good. Good luck everyone. 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) 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/kpJgcExIF7Y Mike: Want to improve your posture, strengthen your legs, and alleviate pain in your back, hips, and knees? Brad: We have seven daily exercises that you can do and they're specific so that they're going to improve your posture and get you stronger so you not only feel strong, but you look incredible. What do you say to that? It's true. Good posture, you look better. Yeah. Mike: Onward and forward. The first exercise we're going to show you is called the split squat, which we've talked about many times. You can do this many variations, but you're going to put one foot forward, one foot back, you support if needed and you're going to go down. You can touch your knee to the floor if you need. Don't ram it into the floor hard though, and go nice and controlled. Just try to do 10 reps if you can on each leg. Switch after 10 and you're going to get a good single leg strengthening aspect to this exercise. Brad: We get some stretching on the hip flexor of the back leg as well, so it's a really nice complete exercise for the legs and hip. The next one is snow angels. It's going to be done on the floor, carpeted or hard floor. Take a sock, roll it up, and you're going to put that right below your neck and this is going to help your posture and mobilize the thoracic spine and the upper area between the scapula. Brad: It feels good. Simply lie and relax. Bring your hand up over your head if you can keep your hands dragging on the floor. Now my left shoulder was tight for a while and it would literally come off the floor and I'd feel a stretch, but after working on it for the last month or so, I can go flat to the floor and I'm very happy. Typically 10 repetitions is all you're going to want to do. You can do more if you'd like. Mike: So the next exercise is actually a stretch. So you lay down on your back and you're going to start with both knees to your chest, making sure your back feels comfortable. You're going to scoot to the edge of the mat, however much you can, and feel safe. Then you're going to lower one leg down while keeping the other knee towards your chest. You're going to try to hold this for 30 seconds. Brad: So you notice he's bringing his foot under the table. That helps stretch the hip flexors and thigh. This is going to be done on the edge of your bed. So you can obviously accomplish this or you could try it on a table if you've got a good solid table. Mike: Yes. Then you're going to bring both knees back to the chest and then switch legs. You could do two sets of 30 seconds on each leg. Brad: Relax and breathe with all of these right from the beginning. All right, the next stretch is the doorway stretch. If you're not tall enough, as you'll see, you'll use a broomstick, a dolly, or Booyah stik. So you'll see it very briefly. Mike: Okay, the first exercise we're going to do is actually a stretch. So what you're going to do is bring your arm up to the top of the door frame. You're going to push into the top of the doorway and then you're going to lean into it. Try to get that shoulder blade to go back up in place. You could hold this for 10 seconds or so and then come out and try to do that three to four times. Brad: I just want to explain why this works. So here we've got his shoulder blade and he's going to actually drop his weight down. This is going to pull the shoulder blade up, stretching these muscles, allowing that shoulder blade to get up where it needs to be so we don't have that impingement and those other irritants going on causing that shoulder pain. How do you feel, Mike? Mike: I feel good. Now we're going to show you another option if you can't lift your shoulder this high. Brad: Or if you've got a really tall door. Mike: Or if you're short. Brad: Yeah, yeah. Mike: Okay. An alternative is if you can't reach up to a doorway or your shoulder pain is limiting you, go as high as you can on a stick, mop handle, broom handle, or whatever. You could be sitting or standing for this and then try to lean into it. It's the same exact concept. Take it away, Brad. Brad: Yes. The mop is a little short, so if I do it seated, it's too short. So you can put it up on the table or the cupboard and reach up as far as you can. I'm going to drop down and that's stretching the muscles, allowing that shoulder blade to get up where it belongs. Again, five to 10 seconds, three to four repetitions, and do it four or five times a day. Mike: The next exercise is wall slides. You'll need a wall for this. Put your thumbs up, pinkies touching the wall, and go straight up the wall as you can tolerate, and then come back down. Brad: Now there are a few things that you really need to focus on with this. You're not going to be pressing hard into the wall. It's a gentle slide up, very little, just a touch. Now when you start to go up, there's one thing you need to focus on and we're looking at the scapula here. Now, lift up your shoulder blades. So you elevate the shoulder blades. I want you to think about that and come back down. This is kind of hard to visually see. Let's tighten up that. Now, elevate the shoulder. There you go. Right there. You'll feel your scapula actually move across your rib cage when you do that. 10 repetitions are good. Great for posture, and neck pain, if you have headaches, all these can be helpful because of repositioning the shoulder blade with this exercise. Mike: The soldier blade. Brad: All right, sideways walking. For this, we're going to walk sideways obviously, but we want to have soft knees. In other words, flex the knees. Get in a good posture. You can put your hands on your hip and do this without resistance like I'm demonstrating now. 10 to 15 feet to the left, 10 to 15 feet to the right. If you want more resistance, and some of you will, you may want to get a loop band like Mike has. Go ahead. Show them how to do it. Mike: I have a little booty band. Make sure it is taut, not slack. Bring your knees out and you're going to step sideways. Obviously, my range of motion is going to be a little bit smaller than Brad's because this has resistance to it, so it's kind of hard. I'm feeling the burn here. Brad: This specifically strengthens the hip abductors, which is great for your gait, your stability, and walking as well as that lower back. You can do it if you have regular resistance bands, works great. If you want to get a little more resistance, you can pull it up or reposition your feet and that makes a big difference. You'll clearly feel these muscles burn after just a minute or two of doing that. Mike: Also great for line dancing. The last exercise we're going to do is called glute pumps. So you're going to get on all fours or you can get on your elbows as well, depending on what's comfortable for you. You're going to kick your butt up towards the ceiling, but you're not going to go through the full range of motion. You're going to pick a range in here and just kind of isolate it and go up and down. Try to do 30 repetitions in total. Brad: A little key on this one to isolate the glute is to rotate your heel or your leg in and then do it. You get a little more isolation into that glute, which is helpful. If you don't want to go in this position, you can go up to a cupboard or a table, and again, do the same thing. I'm going to rotate that femur, externally rotate it, and work those small isolated, kind of like doing plyometrics, but it's not really. Do that for 15 to 30 seconds. Feel those glutes burn. Brad: All right, there you go. That's seven exercises altogether. Do them all, or you may not want to do all of them, but you can do them at least once a day. Some of them you can do throughout the day. Mike: Yes, and make sure to be healthy. Brad: Be happy. Mike: And be helpful Brad: And? Mike: Be careful. Brad: Yeah, goodbye. It was a good time. 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) 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 stretching program is based on the work of Robin McKenzie, a brilliant internationally-known physical therapist from New Zealand. Check out his book, “Treat Your Own Hip”. It is written for the layperson and is very inexpensive. If your hips are extremely painful and any movement increases the pain - STOP. Watch and apply some of the self-treatments mentioned in our video How to Treat a Recent Injury to Your Hip (3 Step Program). Even if your hip pain has been going on a long time the treatments may be helpful to calm your pain down. Once the pain is under control, you may begin the stretching program. Once you begin the stretching program it is important for you to know whether it is working. Your pain may have one of three responses: Your pain will improve. The intensity may decrease, or the pain/symptoms may centralize (spread out less). This is, of course, what we want to see. Even if the pain does not decrease, but it is beginning to centralize and not spread out as much- it is improving. The pain will worsen. The intensity may increase, or the pain/symptoms may spread out further. Or the pain in the hip may improve but pain/symptoms in the leg may spread out further or worsen (this is not desirable). The pain will remain the same. It will be unchanged. Your goal should be to have the pain response outlined in number 1. If you have the response outlined in number 2 you need to stop the exercise, modify the exercise, or try a different exercise. If your pain remains the same, you may continue the stretches. Exercise One- Hip Flexor Stretch Ideally, this exercise will be done in the kneeling position. If you are unable to get into the kneeling position, we will show you an alternative you can do in bed. Place a pillow on the floor. Kneel on the pillow with the right knee and place your left foot on the floor. See Photo. You may need a chair or counter to support you. Lean forward with the left leg and stretch the right hip flexor. Maintain an upright posture. Take your right hand and use it to push on your right pelvis to provide some overpressure. Press while saying the words, “Pressure on, pressure off”. Apply the pressure 10x. Repeat throughout the day 4-6x (roughly every two hours). Repeat with the left knee on a pillow on the floor and the right foot on the floor. Hip flexor stretches lying on a bed alternative. Scoot your body to the right edge of the bed and lower your right leg off the bed. Bend the left leg up to your chest and hold it in place with your hands. See Photo. Feel the stretch in your right hip flexors. Over time increase the stretch by actively attempting to extend the right leg to the floor. Repeat with the left leg. The hip flexor stretch exercise should be performed daily until your hip pain levels have decreased to a manageable level. As pain levels decrease, the stretch with your knee on the pillow can be advanced. With the left knee on the slide, your left foot away from your body, (see photo). This causes the right hip to internally rotate. Now take your left hand and push your left pelvis forward. The same can be done with the right side. Slide your right foot away from your body (see photo). Use the right hand to press the right pelvis forward. Once your pain levels are manageable you can add in Exercises Two and Three. You can perform these two exercises and then finish with exercise one. Exercise Two. Hip Bend Stretch. Seated Position. Sit on the middle portion of the seat pan. Clasp the left knee just below the knee joint or under your thigh. Use a belt or rolled sheet if unable to reach it. Flex the knee toward your chest and stretch the hip while saying the words “pressure on” and then release the stretch while saying “pressure off”. To provide increased leverage, lean against the back of the chair. Repeat the stretch 10x. Repeat the same stretch on the right side. Lying in Bed. The Hip Bend stretch can be performed while lying on your back in bed. Clasp the right knee just below the knee joint or under your thigh. Use a belt or rolled sheet if unable to reach it. Flex the knee toward your chest and stretch the hip while saying the words “pressure on” and then release the stretch while saying “pressure off”. Repeat the stretch 10x. Repeat the same stretch on the left side. Exercise Three: Hip external rotation. Seated in Chair. Place the ankle of the left leg on the right thigh just above the knee. Take the left hand and use it to apply stretch to the left leg. Press your knee toward the floor. Do as tightness or pain allows. Press while saying the words, “pressure on”, then release while saying “pressure off”. Apply the pressure 10x. Repeat throughout the day 4-6x (roughly every two hours). Repeat with the right leg. Lying in Bed (Figure 4 Stretch) Lie on your back with your knees bent and your feet flat on the bed. Place the ankle of the right leg on the left thigh just above the knee. Take the right hand and use it to apply stretch to the right leg. Press knee toward feet. Do as tightness or pain allows. Press while saying the words, “pressure on”, then release while saying “pressure off”. Apply the pressure 10x. Repeat throughout the day 4-6x (roughly every two hours). Repeat with left leg. Sitting on the Floor. Sit on the floor with your back against the wall. Bend hips and knees and place the soles of each foot together. Press both knees toward the floor using both hands. Do as tightness or pain allows. Press while saying the words, “pressure on”, then release while saying “pressure off”. Apply the pressure 10x. Repeat throughout the day 4-6x (roughly every two hours). 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://youtu.be/AHHYAMYIYSk Mike: Are you tired of those stubborn knots weighing you down? Brad: We have three quick and easy stretches. They're 60 seconds each, and we're going to show you how to do them to release all that tension from the shoulders, mid-back, as well as traps. Mike: These stretches will leave you fresh and rejuvenated in no time. Brad: Say no more, Mike. Let's go to work. Mike: The main reason most people get knots in their shoulder blade is that their shoulder blade is actually out of place, and we're going to show you two stretches to help get it back in place. Brad: Right. A lot of people don't realize that the shoulder blade floats across the ribs, and when it's out of place, it causes problems. But we're also going to show you a strengthening exercise. Once you get it stretched, we need to strengthen it, and it'll get in place and do the job. Brad: We actually have done this topic before a number of years ago, but we've got updated information, better stretches, and strengthening exercises from a physical therapist who's written books and has a great program. Tell them about it. Mike: His name is Rick Olderman. You can find all his work at rickolderman.com. He has online programs, and physical books, and you can also see him if you can't resolve these issues using those resources. Brad: That's right. Mike: The first stretch we're going to do, you're going to need a doorway. We will show you an alternative if you're not able to reach this high. Brad: I've got one more addendum. Make sure that your trim on the doorway is held tightly on. It works well for this if it is nailed in properly. Mike: I'm going to grab the top of the doorframe, and I'm going to lean into the doorway. This is going to help stretch my lats and bring that scapula up into place. As I'm doing this, I'm pushing through my hand into the top of the doorframe as well. Brad: You can see right here I'm outlining his scapula and it's moving up, up. There I could feel it move way up. That made a big difference. That last little bit of movement right there. Can you feel that, Mike? Mike: I can. You can either just repetitiously go in and out, or if you want to just hold it for 30 seconds, you can do that as well. Whatever feels right for you. Brad: All right. Now, we can show the option with the stick if they're too short or too tall or you have unsteady trim. If the doorway is not appropriate for you, you simply can use a broom handle, a stick, PVC pipe, or whatever. We've got a Booyah Stik. Put it next to you like Bob has it on a chair. Make sure it doesn't slip. That's an important part. You could put a shoe under there and stick it right in the shoe if you have a surface that will allow it to slip. We don't want it to slip. Place your palm away like Bob had and walk your hand up the stick. Notice his palm is away from him pointing towards me. He's leaning to the side and he's getting the exact same stretch on that lat, as well as that shoulder blade. The scapula is rotating up. How does it feel, Bob? Bob: Good. Brad: Thumbs up? All right, so you can do this three or four times in a row, more if you want. If you want to hold it for 15 to 30 seconds, that's another option to get that scapula moving on that rib cage. Mike: The next stretch to get your scapula back in place is called the all-four stretch. It looks very similar to a child's pose in yoga. It's just a different placement where you're putting your hands and how much pressure you're using. You're going to start on all fours. Bring your hands forward as far as you can. I'm going to push down through my palms as I'm sitting my butt back on my heels. You can hold this for a duration of time, like before, or you can do repetitions. But the whole time, I'm putting the weight pressure through my hands, getting a more distracting and stretching feeling through my shoulder blades. Mike: Now, if you want to get a little more stretch, say on my left side, you can simply go down and bring your left hand over your right, and you'll feel it stretching even more, getting that scapula back in place. Brad: I can clearly see his scapula coming up this way. That's the whole point of the stretch, to get that scapula motion. Doing this on a bed will probably be not so good. On a firmer surface, on the floor would be better, but a bed will work if that's your only option. Now, you can do it in a chair. It works well if the chair has wheels on it, but it's not necessary. Go up to the desk, a countertop, a table. Put your hands out, if you're on a chair with wheels, roll the chair out. If you don't have wheels, you'll probably just walk your hands forward. You can go over to the side like Mike showed, and I feel that stretch right there. Brad: Can you see my shoulder blade? Oh, I can feel it moving, that's for sure. But again, this is a nice option and this you could do if you are working at a desk. You could do that throughout the day, and you could still be productive. It's a good way to stretch and breathe anyway. You got more to say, Mike? Mike: You can also do this standing on a taller countertop if you want. The same principle, you're just shifting your butt backward and pushing down. This is too short for me, so I would use a countertop, just be a little higher. Brad: Sure, good point. All right, let's go to the next one. Mike: The last exercise is actually strengthening, and it's also kind of range of motion. So it's not necessarily a stretch, although you will feel a stretch if you're tight. I'm going to put my pinkies on the wall. My thumbs are out. I'm going to try to go straight up the wall. Brad, do you want to explain what's happening? Brad: Right. Once your elbows get to about 90 degrees, your shoulders go up with the arm. So everything's elevating. It might be hard to see with the clothing on, but I could clearly see. Do it one more time. You can feel the muscles. The whole idea is we strengthen and pull that shoulder blade up where it needs to be, and it's going to complement the stretches that we just did. All right, so good luck with your scapula stretching, and strengthening, and you're going to start to feel some real differences in those shoulders. Mike: Comment down below if any of these exercises worked for you or if you have something yourself that worked well for you that we are not mentioning. Because believe it or not, we don't know everything. 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) 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 March of 2023. For the original video go to https://www.youtube.com/watch?v=uSCWsP0hR14 Brad: This easy 60-second balance exercise not only improves your ability to stay upright, preventing falls but your mental awareness, eliminating distractions from being a problem. Mike: And you can do it at home at no cost to you. Brad: All right. There are many good balance exercises that therapists use. However, this one is unique because it offers you the ability to practice being distracted while you're working on your balance exercise. For example, walking across a lawn and your neighbor says, hey George how are you doing? And you look up over there, you lose your balance and fall. Well, that's a concept we want to work with here. It's very simple and you don't have to have a neighbor to holler at you. Mike: So to start, we're going to put an imaginary clock on the floor. So we did this with some tapes. So we got 12 o'clock, three o'clock, six o'clock, nine o'clock, and the center is going to be number zero because we're going to play a game with it. And your feet are basically going to be the hands of the clock. Brad: Now if you find that you're not very steady and you feel like you may fall when you're doing this and you use a walker, I highly suggest using the walker. We're going to put our feet at the center of the zero point, use your walker, and then we're going to go on with touching the different points of the clock. We'll get into detail about that. So walker or a cane, you could put a chair out in front of you, something to be safe. Mike: And we should also mention the diameter of your clock is going to make it easier or more challenging. So if you're having issues reaching this far, you can certainly shorten it. If this is too easy, you could put it out further. Brad: That's right. Mike is going to be the subject here. He's doing the exercise. I'm going to explain to him what to do. Okay, Mike is not using his walker or the cane because it gets in the way. But again, use that if you need it. So first of all, with your right foot being stationary, reach to the 12 with your left toe and now to the nine. And now to the six. And now to the three. This is a hard one behind you and over. Brad: If you cannot get to that, that's okay. Now do it on the other foot. 12, 3, 6 and nine. Mike: Can I go in front or do I have to go in back? Brad: You can go in front. As a matter of fact, thank you for pointing that out. Good. Okay, now do it without looking. Look straight ahead and see if you can do it. And let's see how he does touching the numbers on the clock. Go ahead. Got the 12, 9, 6, and three. Brad: Can you do it better in the front? Is it easier? There you go. Whichever way works easier. That's the way you can do it. Now we're going to move on. Repeat this looking straight ahead now start moving your head from right to left. A little bit slower. All the way to the right, all the way to the left. Keep your head moving. Take your left foot and touch the 12. Keep your head moving now to the nine. If you need to stop your head, that's okay. The goal is to keep your head moving. Now the six and now the three. Mike: Am I supposed to reset the zero every time or not? Brad: Actually you can. That is an option. Do it again with your right foot. Reaching out and going back to the center point every time. Mike: I feel like I'm on a tilt-a-whirl. Brad: All right, very good. Did that change it Mike? Was it a little bit more difficult? Mike: Yeah, I feel like I was on a carnival ride. Brad: Right? If you get dizzy while doing this, you do not do it. You stop your body and your mind and your balance system is not ready for it. Okay, the next one I want you to do the year you were born with your right foot using the clock numbers. So what year were you born? Mike: 1987. So 1, 9, 8, 7. Brad: Good. Now with the other foot. Mike: Oh 1, 9, 8, 7. Brad: Obviously easier with one foot than the other. The idea is you have to think, you're multitasking, your brain is functioning to work through this information while you're working on your balance. All right, the next one, multiples of two. Starting out at 12, I want you to go around the clock in multiples of two. Mike: What? Brad: Start at 12 now two o'clock. Mike: Oh, 12, 2, 4, 6, 8, 10, 12. Brad: Yeah, you can do multiples or just 2, 4, 6, 8, like he did. Try multiples of four. Starting with four. Mike: I'm going to go to four. And then you want me to do eight? Brad: Yep. Two times four is eight. Mike: Eight, and then you want me to do 12? Brad: Yep. Mike: And then you want me to do 16, which isn't a number on the clock. Brad: Nope, you're done once you get to 12, you're done. So you can pick out any numbers, any games if you will. How about this one? Do your social security number. Mike: 1, 2. All right, so we'll just say 1, 3, 9, 11. It's kind of hard seeing these numbers in your head without seeing them actually. 5, 7, 8. What number am I on? Is that enough for social security? Nine. Brad: So that's nine digits. Obviously, you can use anything you want. We could do yours and maybe you could really find out what happens to your banking account. Mike: And then I'll be bankrupt. Brad: Okay, so you get the idea. Keep your mind working while you work on your balance exercise. Be safe and enjoy the exercise. I think it's a good idea. I just learned this in a continuing education course. Mike: It's a fun little game, so give it a try. Brad: Right! So be... Mike: Careful. Brad: And be ... Mike: Healthy. Brad: And be ... Mike: Safe. Brad: Very good. Thank you. 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) 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. 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Treatment Suggestions: • Avoid repetitive activities that put stress on hips. • Correct leg length discrepancies. Especially if the discrepancy is ½ inch or more. Measure by standing with knees straight and comparing the top of the pelvis on both sides of the body. • Standing correctly: Avoid leaning excessively on one side. Place a strip of tape behind the knee of the leg on which you tend to lean (with the knee slightly flexed). Whenever you attempt to straighten the knee when leaning on it- the tape will pull and remind you to even out your weight. • Sitting correctly: Avoid leaning on one side. Avoid crossing your legs. Avoid sitting unevenly. • Sleeping correctly: Avoid sleeping on the painful side. If you sleep on a nonpainful side place a pillow between knees for support. • Use of Cane. Use a cane in the opposite hand from a painful hip. Treatment Exercises: • Isometric abduction (supine on the pillow) Use a belt for isometric exercise. • Standing isometric: Use a belt for isometric exercise. • Reverse clamshell • Reverse Clamshell with hip abduction • Revere Clamshell with hip extension • Pelvic drop: off step • Side lying plank with hip abduction. 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 March of 2023. For the original video go to https://youtu.be/M8RB_Zbj-xU Mike: We're going to show you a three-minute follow-along exercise routine for peripheral neuropathy of the legs. Brad: That's right. We're going to show you a study that supports that exercise does indeed improve the symptoms and the pain from neuropathy, as well as your mobility. We're going to do the exercises all in a seated position, so if you do have some balance problems, this is perfect for you. Mike: All right, the first exercise is ankle dorsiflexion and plantar flexion. You're just going to go up and down on your heels and toes, and we're going to do this for 30 seconds. What do you have to say about that, Brad? Brad: Well, you have two options. Like you said, up and down on the floor, or you can put them out in front of you more. Do what works best for you. Mike: Go at your own pace. You don't have to go fast like Brad and I are. You can go slow. You can even alternate if you want to keep it interesting. Next exercise. Go. Brad: I call this exercise windshield wipers. Looking down at it looks like your feet are windshield wipers. Mike: Now if you want to isolate the ankles more, you can bend your knees and just do ankle inversion and eversion. If you bring them out more, you're probably going to get your hips more involved, and then it's more hip internal, external rotation. But that's just us getting particular with this. Brad: That's right. That's the therapist in us. Mike: You feeling the burn, Brad? Brad: Oh, I feel the burn, baby, burn. Mike: The next exercise is ankle rotation. We're going to go in a clockwise fashion for 15 seconds in one direction, and then we're going to switch, and do 15 seconds in the other direction. What do you have to say about these, Brad? Brad: Well, I have to say you will be surprised, you'll feel the muscles in your ankles and above get tired. I feel it right now, and this is something I have not done at home when I work out, and it's different. Mike: And that's 30 seconds. Brad: The next one, grab your knee, kick that leg out, and then simply do ankle pumps. This is nerve-flossing, don't worry about that. Then we're going to go down, and then up and pump it three or four times and then down. I overdid it on the first one a little bit. Mike: Switching legs already, because we're halfway through, we're going to do 15 seconds on each side. You could just kick up, bring your ankle up and down, and then go down as repetitions. If you can hold it up there, hold it up there a little longer. And that's 30 seconds. Brad: Very nice. Mike: The next exercise is marching. You're just going to march in place and get your big tuba out. Brad: 30 seconds, up and down. Bring your knee up as high as you feel comfortable. Make sure you breathe with all of these. How are you doing Mike? Mike: I'm doing good. I'm just doing five on one, and then switching to the other because I'm getting kind of bored. Brad: Yep. Mike: Go back and forth. This is going to move your hips a little bit more. Are you burning in the hips? Brad: Yes. My hips are working very well. I'm very pleased. The last exercise is simply clamshells, where you bring your knees out and together. Keep your feet together in one spot. If you want to sit on the edge of your chair with good posture, that's an option. It depends on your balance, and where you feel comfortable and safe. Mike: These exercises are working more towards your hips. If you started from the beginning up to now, it worked up from the ankle, into the knees and hips. We're getting everything in the legs. Brad: It's a complete system. All right, now we did refer to a study that supports the exercises, and other exercises, of course. The study is Study-Exercise and Neuropathy: Systematic Review with Meta-Analysis, if you are looking for more details. What do you say, Mike? Mike: It basically just shows the benefits of doing exercise for peripheral neuropathy in the legs. Brad: We have another video to show some alternative exercises if you are interested, it is "5 Home Treatments To Stop Peripheral Neuropathy Foot Pain." Mike: Because we're being helpful. Brad: And we're very happy to do so. Carry on. 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) 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.