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/GT4vEF0HMRA Brad: Oh, man. Do you want easy and fast solutions for tension headaches? Mike: We will show you eight easy fixes to make you feel great. Brad: That's right. All right, Mike. Let's talk a little bit about what causes tension headaches. Mike: So it used to be believed that the smaller muscles in your neck would tighten up chronically causing tension and creating pain, giving you a headache. This is now being questioned, but it is agreed upon that stress can be a major factor in this. Brad: Not only the muscles in the back of the neck but also the temporalis muscles that you feel in your temples is a real common area as well. Brad: All right, so these options that we are showing below, you can try them. They're either going to work well or they're not going to work so well. You'll know right away. So let's get right into it, the first one is for the temporalis headaches. It's simple. It's a small muscle and it fans out. With your fingertips, you're simply going to make circles in one direction and you're going to get in deep to massage the muscle to get that tightness out and go backward. You can also use your palms either by your thumbs or the other side. I like to go by my thumbs and that just works a little bit broader of an area and some people actually will take their knuckles and work into that temporalis muscle. You'll find out some people find it better back a little farther and some people prefer it in the front. Brad: All right. Now if massaging doesn't do it, we have other good options. Mike: So you can use a hot or cold pack, depending on what you like. We have one from iRelief here. You can microwave it for 50 seconds or you can put it in a freezer beforehand, depending on what you like. Mike: You can also just put some rice in a sock here, heat it up, or freeze it as well. For the front, if you're getting headaches, you're going to want to lay in a recliner or lay down in bed and put this on your forehead and get it to feel good. It doesn't matter if it's hot or cold. It's whatever you prefer. Brad: Right. I go right over my eyes and roll it back here and that works. My area is the temple, so I feel like I have a lot of history in treating myself successfully. Now, the next solution I personally have found very effective is an eye massager. Now, the first time I learned about these things, I went, nah. These are not anything but a gimmick, but I was open-minded and gave it a try. This is Matt, Bob's son by the way. Brad: It's not one of those virtual things where you're watching a movie or anything weird like that. It's simply a massager and it's massaging actually the temporalis. Really gets a nice massage. There's a little air pump you can hear it go up and down. There's a little music in there and it heats up as well. You can adjust it however you would like. I have it with heat and medium pressure. You can go medium, lower, or high pressure. It'll go for 15 minutes. Almost always before the 15 minutes, I am literally sleeping. It works great. Both my daughters have it, my sister has it, and they all love them as well. They're great and they're not that expensive. I'm not trying to sell them but it works for me. I like it. If you don't like it, send it back. So, very good. Now the other thing about the vision and the pain around the eyes is simply to get your eyes checked. If you need glasses, if your computer screen is too small, or if you have cheaters like me and you're squinting, that causes strain and pain. Well, it's one of those simple things, but get it done. You should probably have it checked anyway. Brad: All right, we're going to go on to the back of the head. Those headaches at the back of the neck and some things they'll radiate towards the front. Now, those muscles in the back, I've had a lot of success with this with other people. I don't have this problem in the back of my head. But, for the massage, Mike's demonstrating, make circles, and you need to get in deep. You want to get to the muscles right below the bone line, the occiput. Get in deep and do circles. You'll feel it when you're in the right spot. You can go both directions, clockwise, and counterclockwise. Brad: Now the next technique, if this is not working or you can try, it's called splaying. You can see Mike showing. It's nice to have someone who shaves his head because you can see the finger lines. He's actually pulling the skin apart. That gets into the fascia and the muscle fibers and helps relax them that way. You'll do this for 15 seconds, 30 seconds, whatever you need. If it works, it's going to work now. How are you feeling, Mike? Mike: Good. Okay, the next exercise we're going to do for headaches in the back of your head is called a chin tuck, which you guys have talked about a bajillion times. So you're going to bring your neck backward. You're not going to tilt your head up and down, just straight back again. You can even push either on your chin or your forehead to push back. Mike: You can do this while lying down in bed as well. You don't have to do it sitting like us, but another thing you can also do is add the splaying massage. So pulling apart while you're doing a chin tuck. So go back, pull apart, go back, and pull apart. You can do five, to 10 repetitions of these if they're feeling good. Brad: That's right. If you happen to have any pain with this, you're not going to do it. These are feel-good exercises. They will feel good right away or you don't do them. All right, the next one is the levator scapula stretch. So people may be wondering what that is. It's a muscle that connects to the occiput, and it goes all the way down the side of your neck and connects to your shoulder blade. It's a thin muscle. There's not a lot of strength to it, but it's very critical. Brad: When that muscle tightens up, it causes pain in the shoulder up in the head. A simple way to stretch this is, if I had a shirt pocket here, this is how I always instruct my patients to do it. Look down into your shirt pocket, you'll feel that muscle being stretched. Then if you want, you take your fingertips and gently pull and hold that. Mike: Ooh, I got a nice neck crack. Brad: You might get a little cavitation there. This again, small muscle. A lot of guys especially, they'll grab with their whole hand and think if a little stretch is good, a lot is a lot better. Not the case. It's a tiny muscle, gentle stretch, relax, and breathe. It'll take only seconds to get that muscle to relax. All right, so good luck with stopping those headaches. I'm sure at least one or two of these are going to dampen them down or get rid of them. Mike, I really took the show from you today. I'm sorry. Mike: You stole it like always. Brad: Well, I'll be happy anyway. Mike: Okay. 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 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 August of 2023. For the original video go to https://www.youtube.com/watch?v=tuoMMw4SozQ&t=19s Brad: Welcome everyone. We did a video, which is very popular about strengthening the arms. So, upon popular request, we are doing one on essential leg strengthening. Mike: For each of these exercises, start with 10 repetitions and do it 3 days a week. For example, Monday, Wednesday, and Friday. Take a day off in between. Over the weeks, gradually build up the amount of repetitions you do. Now the first exercise is squats for beginners. I'm going to demonstrate on a chair, so use your arms as needed to push and stand up and try to slowly control yourself as you're going back down. We do not want you falling into the chair. Once this becomes easy, you can cross your arms and squat this way. This is going to strengthen your legs a lot more. Brad: Now, the big benefit of this exercise is it's using a lot of muscle groups, large muscles like the quadriceps, the hamstrings, and the hip muscles, which are really going to help that circulation throughout the legs, which is another benefit and goal we're looking for. For those people who feel like doing the squat is very easy and they want a little more resistance, using the bands works very well. They're a lot cheaper than buying a barbell. You simply stand on them, bring them up to your shoulders, and simply do your squats. Notice I have good posture. I'm looking up, my back is straight and arched, and do 5 to 10 of those. You can vary the resistance. I have two bands on. You'll probably start with one, but you can go up to three actually, so good luck with that. Let's go to the second exercise. Mike: The second exercise is standing hip abduction. I'm going to show the beginner variation. Brad will get into the advanced variation. To begin, I'm going to hold onto something for support. You can do this at a countertop or Booyah Stik. I'm simply going to kick my leg out to the side and bring it back in. Notice my body is staying completely vertical. I am not leaning over. Also, notice my leg and foot are not rotating out to the side as I'm going out. Have a slight bend in the knee that is stationary and you're actually going to get your hip abductors worked on both sides. Make sure to repeat on the opposite side. Brad: Good job, Mike. I do want to mention the leg that is weight-bearing really gets the best workout. All right, and for those of you who find that what Mike showed was a little easy, you want to have an advanced version. You take bands like we just used for our squats and you stand on them. You probably start with one band instead of two like I have. Now, you have to have your shoes on with this and pull up. The more you pull up, the more resistance you get, and the more difficult it will be. I'm going to go sideways. Take your time with this. Get used to it. You will definitely feel more strain. You're going to go over approximately 10 feet to the left and then go back 10 feet to the right. As you get stronger, you can spread that 10 feet out to 15, 20 feet, or whatever you feel comfortable with. Don't overdo it the first day though because it really is a big difference from doing it without the bands. Good luck and we're going on to number three. Mike: The next exercise is a two-for-one deal. You're going to do them at a countertop or hold onto a rail of a stair or a cane of sorts. To begin, we're going to bring this leg forward. Notice I'm keeping my leg straight. I'm keeping my posture nice and upright. I am controlling my leg through this whole motion and I'm going to shoot for 10 repetitions. I'm not just aimlessly kicking. Mike: Now the next direction we're going to do is backward. I'm going to switch profiles so you can see this easier. Again, I'm going to kick straight back, no bent knee, nice and straight, nice upright posture. Do not bend over. Just go with what motion feels comfortable for you and again, do 10 repetitions. So you're going to work the front of your hip with the first exercise and this one you're going to work the back of your hip. Brad: Great job. Good job explaining, Mike. Yeah, this really does work those hip flexors and extensors. In the advanced mode, you're going to use a resistance band. Now, when you get these bands, you get a set of five bands and it comes with a door anchor as well as a Velcro strap to go around your ankle. The door anchor will go into the door and you'll close it. I'm going to use the wall anchor. It just works out better. We have them set up here. I have this one already on my ankle and I'm simply going to use the wall anchor. It works very easily. You may need something to balance, you can hold onto the wall or a stick or a cane. Now I'm going to do the same motions Mike did. My leg will be straight and this really makes a big difference. If I take a step backward, this really reduces the resistance. As you get stronger, simply walk away from the wall and work that. I'm not flailing around, keep a solid posture up top and work that hip. Brad: Simply turn around and work extension in the same manner that Mike mentioned, with good control and not letting the band control you, you control the band. 10 repetitions on the side. You will definitely feel that work. This really gets that blood moving. It is going to get that blood flow up because of the muscle contraction. Brad: All right, number four, we're going to work the legs and the hips altogether, and it's simple marching. If you're a beginner or you feel like this is adequate, we're going to do this for a goal of 60 seconds. Brad: Now when this becomes easier, we're going to add something to it with resistance. You can take your resistance band that is made with handles and simply make a loop out of it. There are loop bands if you have those. Mike is going to use the large loop bands. Now, if you use the regular resistance band method, you're going to use the door anchor and put it into the door at about waist level or a little higher. Mike is going to demonstrate with the wall anchor. Mike: So with the wall anchor or the door, simply walking further away is going to be more resistance. Closer is less resistance. Again, we're just going to march in place for a minute. Go at what speed is comfortable for you. You don't have to run and do high knees, just go nice, slow, and controlled, and as I go further away it's more and more tension. This kind of works on your balance as well as your strength. Brad: Good point. Now, if this feels easy and you want a little more work, you simply turn 90 degrees. This is the real beauty of using the loop bands with the anchor system and then you go back. This way, you're working muscles on the front, on the back, on the sides of your hips as well as your core is getting worked as well. Great for circulation in the legs as it will become actually aerobic if you go for the full 60 seconds. If 60 seconds is too long, go to 15 or 30 seconds and build up. Nice work Mike. Mike: And the last exercise, we're going to work on the ankle, so we're going to get the front muscles and the back calf muscles. In order to do this, you're going to simply go up on our toes, and then we're going to rock back on our heels. Notice I'm having support. This is how beginners can start. If you can't do this standing, you can certainly do it seated in a chair. I'm going to shoot for 10 repetitions in each direction and work on my balance. Brad has an advanced version. Brad: I just want to mention, that you can also put your hands on the cupboard or a sink for better support. In the advanced version, we're going to use the bands again on the lowest wall anchor. You can put it on the door anchor, at the bottom of the door. We'll use it here with the wall anchor. Just bring the band up to your shoulders and that's all you do is anchor this band at your shoulders. This gives you resistance going up on the toes and then back on the heels. This is advanced, so only do it if you really feel comfortable doing it. This really works those muscles in the calves and the anterior tip. If you do have some mild swelling in that area, that muscle contraction is going to help pump that fluid and that blood up where it needs to go. This is a nice one, Mike. I really enjoy this one. Good balance. Mike: Glad you're having fun. Brad: All right, my legs are nicely fatigued and yours will be as well. Now, after doing this for a little bit, you'll be able to do it within five minutes and then if you combine that with the arm video, you're going to have a complete body workout. 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 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 August of 2023. For the original video go to https://www.youtube.com/watch?v=DaOeH0RL_aQ&t=52s Mike: We've consulted with experts to discover the ultimate can't live without posture exercises. Brad: And today, we are going to show you the five top essential exercises you'll need to get your posture back where it needs to be, so you're feeling tall and looking good. All right, so the first thing we want to address is this hunch forward, head forward posture. Mike is demonstrating it right here. Now if you have this posture or you've seen people like this posture I'm sure. What could happen over time, the vertebrae actually can so to speak get stuck or contracted. Brad: You can think of it like a hinge. Right now, the hinge is down at that bent point. We've got a little model here, like this hinge, the vertebra of the neck is forward. And after time the hinge can get rusted so to speak. What we need to do is break up that rust, get the hinge straight back up where it needs to be, get the head up, and actually straighten out the vertebrae in the cervical column or the neck so that we break that rusty hinge up, straighten it, and get it to the proper position. Brad: Now, we'll see how this works with the exercises in just a second. This is Bob's Rusty Hinge Theorem and it actually works. So pay attention. So what we need to do is really address the cervical column where it goes into the thoracic column of the spine. Here, we have good posture. Now, what happens with that hunched forward neck posture right there, where Mike is pointing, that part gets actually contracted or that's where the Rusted Hinge Theorem comes into play. Brad: What we need to do is get a force directly on that spot. So we're going to use a tennis ball there and we're going to use gravity and a stretch lying down to get that to loosen up and eventually get that neck and head where it needs to for good posture. And you're going to be looking tall and strong. Brad: All right, to do this technique, what you're going to need is a tennis ball, a towel folded up in four layers is a good place to start, and this is going to be done on a floor, not on a bed like we are here. This is just for filming purposes. Brad: So imagine we're on a carpeted floor and Mike sets the ball under there and he lines it up. Go ahead, Mike, tell them what you're doing. Mike: So I'm going to line it up in that hinge area, the C7 where the base of the neck is. If you're tight, your head is not going to touch the floor. For me, I am not tight. So eventually, you want to be able to get the back of your head to touch the floor. This means you have good mobility in your neck. If you could do this right away, you just need to work on your posture when you're sitting and focus on your neck. If you cannot, just simply lay here for a while. You may need to put a small pillow underneath here. Eventually, get a thinner pillow. And over time, which may take weeks or even a month, maybe you can get your head to touch the mat. This is a good position you want to eventually reach. Brad: I think we can also add some gentle chin tucks on this as an option. So the chin goes down towards the Adam's apple, not looking up, that's what we want to avoid. Mike: Now, once that becomes easy, a way to advance this is to do snow angels, even though there's no snow on the ground here. So I'm going to point my thumbs up towards my head, leave my arms touching the floor the entire time or as much as I can, bring them up overhead if possible, and then come back down. Try to do 10 repetitions if you can. This is going to help work on your posture and your shoulder mobility at the same time. Brad: So the big benefit of this as we straighten the neck out, break those hinge aspects loose, good posture there, the shoulders come back with it without even thinking about it. It's all part of the snow angel. All right, the second option is something that Mike actually developed about 10 years ago. We were working with some people in the clinic. If you have that posture problem in the thoracic area, right between the shoulder blades, if you take a ball, a soft ball about 8-10 inches in size, you use that in a firm chair and that is going to be the fulcrum or actually the point that's going to help mobilize those vertebrae to get you from that slunch position to the proper good posture. Show them how to do it, Mike. Mike: So what you want to do is start leaning into the ball. If you're able to lift up with your shoulders, go ahead and lift up and you're going to slowly arch back, kind of like you're saying "hallelujah," and then come back down and relax. You may not get all the way up and that's okay. Also, if you have a bad shoulder and can't lift it above your head, take your good arm, clasp your hands together, and lift up what you can. The whole focus of this is to arch in your back. The shoulder is just a bonus stretch. And we should say you can also put the ball in different locations. So if you notice you're hinging more at your lower back, you can certainly place the ball down there and do the same stretch again. The size of the ball will matter a little bit with how much range of motion you're going to get. Brad: Nice job, Mike. Nice kickball. So yeah, you should be able to get one of these down where the kids play in the park. Mike: I was going to say bowling alley for some reason, but that doesn't sound right. The third posture exercise comes from Dr. Stewart McGill and it's again going to focus on that thoracic spine extension or the area between your shoulder blades. To do this, you're going to be kneeling or we'll show an alternative later if you are unable to get onto your knees. So I'm going to clasp my hands behind my head and place my elbows into the chair. Then I'm going to start sitting my butt almost towards my heels while keeping my elbows in the same place. As you'll notice, I'm starting to extend my thoracic spine here, feeling a nice stretch and this feels actually really good. The more you push through your elbows, the more stretch you might notice when doing this. You can hold this for 10 to 30 seconds if possible, and repeat it a couple of times. Brad: So I'd also like to mention it really offers some good mobility to the scapula or the shoulder blades, which is really important for posture as well as shoulder movement. So you get a bonus with that. You can do this on a bed as opposed to a chair. That might work out more comfortably for you, depending on the height of your bed. And if you're doing it by your bed, just take a pillow and throw it under your knees. That way you're making good efficient use of everything in the house. Mike: Now, if you're unable to get on your hands and knees, you can certainly do this in a chair. I would suggest some type of computer chair or rolling options if you have that available to you. We're going to pretend this is your kitchen table here. I'm going to place my elbows on here and slowly roll the seat away from me, getting that stretch in my thoracic spine again. I can't get as deep as I can with kneeling but is still a good alternative option. If you do not have a rolling chair, you may put a towel underneath your elbows and simply go forward. Again, I'm going to get a little limited because now my chest is touching the table, but you can still get a stretch this way. Brad: Good job, Mike. Nice option. All right, the fourth one is my favorite. I do this one on a regular basis at home. I take a Booyah stick, all you need is a stick that's four or five feet long, that's reasonably strong. And what we're going to do is use this to get the neutral posture in your spine, which is really healthy. You simply put it in front of you, grab it with your thumb down, go over the top of your head, and line it up right down the center of your spine. I'm touching right now between my shoulder blades. That's one point. There are three points of contact. I bring my head back, not looking up, but with a chin tucked in. I feel it at the back of my head, I feel it between my shoulder blades. I'm grabbing the stick t bout my buttock and I touch right at my sacrum or my belt line. And right now, I am stuck in excellent posture as long as those three points are in contact. And actually from here, I do some squats, so I get good body mechanics with good posture just to have a little bonus. Brad: Now, another thing I really like to do is from this point I simply bring it across my shoulders, behind my neck, and grab along the Booyah Stik. This stretches out the front of my shoulders for shoulder posture. I keep my chin tucked in and I get a stretch like this. And boy, it just feels good. Just a good way to wake up in the morning. I'll do a little rotation that's pain-free, and work that. What do you think, Mike? I really enjoy this. Mike: Do you just take the broom at home and do this? Brad: You could take the broom at home. It's got to be a good broom. Make sure it's not too flimsy. Some people have big, strong arms. It needs to be strong enough to hold it, but this way is fine. Good point, Mike. Be careful with this. Safety first. Mike: And the fifth posture exercise comes from Rick Olderman, a physical therapist. And it's all about lifting the rib cage to have good posture. So most people when they say sit up straight, immediately retract their shoulder blades. And yes, I'm sitting up straight, but now my shoulders are really tense and it's going to be hard to hold this posture for a long duration of time. Mike: So instead of doing this, you're going to place one hand on your stomach and one hand on your rib cage or center of your chest area. As I inhale, notice that my rib cage will lift up naturally and when I exhale, it'll drop back down. So the next inhale, try to inhale again, and lift the rib cage. And then on the exhale, don't let it fall down as far. And eventually, your abdomen will kick in holding the rib cage up like you're naturally supposed to do. And this is much easier to hold the correct posture versus squeezing your shoulder blades back. Brad: Right. And might I add once it's up and you exhale with the ribcage in this position, you just allow your shoulders to relax. All these muscles can be relaxed while you have good posture, making breathing easier, making no potential for tight muscles and pain in the neck after a while. It's really the natural way for good posture. Good job, Rick. All right, so I really want you to try each one of these. You may not have to do all of them. You'll find one or two of your favorites and do them on a daily basis. It will definitely get your posture better over time. Keep with it and you're going to look taller, stronger, and awfully good-looking. Mike: And if you want to check out another video on how to not walk hunched over, you can click the video link right here. 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 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 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.

When you have hip pain often the last thing you want to do is exercise it or just move it. But in many instances that is exactly what you should try. This is especially true if your hip pain is from arthritis (osteoarthritis). Exercise of the hip joint causes it the compress and release which brings more blood flow, nutrients, and oxygen into the joint. In other words, in most cases, your hip will be much healthier if you keep it moving. However, we want movement without increased pain or discomfort. Some stiffness is acceptable. So here are our recommendations: Movement in bed: Lie down flat on your back. Place feet on the bed with knees bent. Keep knees together and rotate them back and forth. 3 sets of 10. FitGlide: Must be used lying on your back if you want to get adequate hip movement. Good for knee movement seated. Very lightweight. Swish sound when using. Walking: We have separate videos on walking (in this video series). We have a video on walking with a gait aid (cane, walking stick, walker) and without. Check them out. Biking (stationary or outdoor). Make sure the seat height is adjusted correctly. Should have only a slight bend at the knee when the leg is fully extended. Water exercises: The buoyancy of the water can decrease the amount of weight bearing on the hip. The water can also provide some increased resistance to aid in strengthening the muscles around the hip. The disadvantage is you must have access to a pool and water classes. Swimming: The water provides gentle resistance to the muscles of the hip. Teeter: FreeStep LT1 Cross Trainer. Get some weight-bearing and good hip motion. Also, can get a great aerobic workout. More expense. Takes up space. Heavy to move (does have wheels) 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/FJ-nZGxZB-A Mike: Looking for a quick and effective way to strengthen your foot and ankle muscles? Brad: We have five very simple exercises that are going to strengthen the ankle, the stability of the whole complex, and keep you strong and ready to be mobile, in any direction. Mike: These five exercises will about take three minutes. Brad: And a real nice thing about these exercises, they can be done by anyone. All you need is a chair, so we better get a couple chairs here. Mike: I guess. So, the first exercise we're going to do is called planter flexion. So, we're going to lift our heels up off the ground and keep the forefoot down there. You're going to try to do 30 reps total, or for total time of 45 seconds, whichever comes first. Brad: So, you can do them barefoot, with stocking foot, or shoes on. Any way works. Again, we're doing these seated. And to add resistance, if you need a little more, elbows on your knees. Put the weight of your head, trunk and forearms through the feet and that adds more resistance. Mike: Obviously the harder you push down, the more resistance you're going to get. Brad: That's right. All right. Let's go to number two. Mike: With the second exercise we're going to work the opposing muscles, so we're going to do some ankle dorsiflexion. So, you're going to keep your heels down and bring your toes up, just like this. Again, you're going to go for 45 seconds, or 30 repetitions total, whichever comes first. Brad: That's right. Really emphasize pulling the toes up. You'll feel a little stretch back in the calf if you're doing it the way you should. Very nice. All right, how about the next one? Mike: Sure. Brad: Good. Mike: The third exercise we're doing to do some windshield wipers, as Brad likes to call it, but we're going to do it at the ankle joint, so it's going to be a little abduction and adduction, just bringing your toes in and out and you're going to do this for 30 seconds total. Brad: Yeah, so make sure you pivot on the heel. So, you lift up. Pivot on the heel. The heel never leaves the ground. It's amazing how you feel little muscles in your ankles working that you don't usually feel, and that's exactly what you need to do to stabilize those ankles. Mike: I'm getting a burning sensation right now. Brad: So am I. That's called fatigue. Let's go to the next one. All right, we're going to number four. This is my favorite and it's similar to number three. It's just an advancement. Simply take your feet, go over together with your toes, and then over with your heels, and I call the Ziggy Zaggies. You cannot go wrong with these. They're excellent technique. Actually, all of these exercises that we're showing, as you get stronger and you want, you could do these standing. It's much harder and more resistance, but that's not what we're doing. That's not the title of the video. Mike: No. Brad: Yeah, these will definitely work your ankles and you'll feel a little more muscles working that you didn't prior. So, all right. Mike: Do that for 30 seconds, as well. Brad: 30? Brad: 30. What happened to 45? Mike: Ask Bob. He wrote this. Brad: No, this is a little harder, so you get a break, down to 30. Let's go to number five. Mike: And the fifth exercise are toe curls. We're going to do it with a towel. You could do them with marbles, or dice if you have them as well. They're going to work your intrinsic foot muscles, all these little muscles in here. It's actually kind of hard. So you're just going to try to curl your toe and pull the towel along. As you can see, I'm already struggling here. And you just do this for 30 seconds total. What do you have to add, Brad? Brad: Well, I have nice blue socks. People are going to mention, of course. But yeah, it's really nice to do these on a smooth floor. If you're doing it on carpet like this, it's hard to do. I can't even grip mine, but I'm doing the exercise. So, a smooth floor works a little better. With my socks on, I can't grip the towel. We've got a little bit more at the end after this five, a little bonus. Right? Mike: Yeah. We're going to talk about a couple more things. Brad: Don't tell them. Just make them wait. Mike: Another tip to strengthen your foot and ankle muscles is to get more of a minimalistic shoe, or even walk barefoot. But if you're new to this, you should just try it in your house. You don't want to go out for a two-mile walk. You're probably going to be really sore. Also with walking, it's important to learn how to walk more on your forefoot versus striking on your heels, because it's going to strengthen your foot muscles more, and have less negative impact on your knees and hips. Brad: That's right. So again, approach this cautiously and make sure that everything is on a smooth floor. First, carpeting. Some people even will actually go out in the yard if they have adequate balance and strength, to really get those muscles working aggressively. Mike: Yes. And we have videos explaining forefoot walking more in depth if you want to learn more about that. Brad: We have a few extra videos. Mike: Just a few. Brad: Okay, take care. Have a good day. 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 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 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.

Hip pain can have a dramatic impact on your quality of life. Hip surgery can remove pain and restore function, but the decision to proceed with hip surgery should be made carefully. Here are 7 questions to ask your hip surgeon before proceeding with surgery: 1. Can You Try Physical Therapy First? This question is tied in with question two. If there is minimal risk of having hip surgery later, why not try a conservative approach to treating your hip problem? Many patients will not require hip surgery. 2. What is the risk of not performing surgery now? What could happen if you wait six months? One year? The question is whether avoiding surgery for 6 months or a year will compromise the long-term outcome. This issue needs to be discussed with your physician. The other possibility is that your health status could change, and you might not be able to tolerate surgery later. All factors should be discussed with your surgeon. 3. What are the alternatives to hip surgery? A conservative approach to the treatment of the hip should be employed whenever possible. As already stated, many patients will not require hip surgery. In addition to physical therapy, antiinflammatories, injections, and education may be enough to obtain an acceptable recovery. For example, while a hip problem may not heal, the patient may still obtain good long-term function after a period of rehab. 4. What is your expected length of recovery? How many days will you be in the hospital after surgery? These questions need to be asked so that you can plan your life and manage your expectations. Some of these should be asked right away, and some can be asked at a follow-up appointment. Specifically, you should ask your surgeon or their assistant. Recovery Sub-Questions: a. How long will you need to follow the hip precautions? Hip precautions are guidelines given to the patient after surgery, and may include such things as do not cross your legs, or do not bend the hip greater than a right angle (90 degrees). b. Will you need full-time or part-time care? If so, for how long? c. Will you need a hospital bed at home? d. How soon will you be able to walk after surgery? Weight-bearing status. e. Will you need crutches or a walker? If so, how long? f. When can you lie on the operative side? g. How soon will you be able to climb stairs after surgery? h. When can you shower after surgery? i. When can you drive? j. How soon will I be able to resume normal lifestyle activities besides walking (e.g. work, housework, gardening, etc.)? k. What are your lifting limits? l. When is sexual intercourse feasible after surgery? m. Which sports can you participate in? n. When can you return to sporting activities? o. How soon can you resume housework, gardening etc.? 5. How many procedures do you perform every year? How many surgeries of this type have you done? You should ask your surgeon what they specialize in and how many surgeries of this type they have done yearly and in total. Volume is associated with outcome. Surgeons who perform a procedure more often have lower complication rates and better outcomes than those who do so less often. 6. What are the risks of complications and what is your complication rate? If possible, you should try to find out the general complication rate for your surgery. You can then compare it to the surgeon’s specific complication rate for that surgery. 7. If you are going to undergo hip joint replacement surgery, you should ask these specific questions. a. What is the implant made of? Will you set off metal detectors at the airport? b. How long will your joint replacement last? c. What can you do to help keep your joint replacement working as long as possible? (May ask physical therapist) d. What activities or factors could make your joint replacement wear out more quickly? (May ask physical therapist) e. Will you need antibiotics for dental care? 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/-IzI0bpp8EM Mike: Are you experiencing back pain while sitting? Brad: We are going to show you a few simple, little changes you can do to decompress, relax, and make that back feel better. They are quite simple, actually. Mike: So these exercises are very easy to do. You don't need to buy anything. The first one, you don't even need a tool. For the second one, you'll need some type of stick or mop handle or something that you can reach up with. Brad: Plus, we'll show you two positioning tricks to help you alleviate your back pain. Mike: So first, we're going to show you three different ways you can decompress the spine in a seated position. So the first one is for beginners. It's pretty easy. So all you're going to do is take the side that is painful and you're going to try to reach your arm up and then cross over your body. You're going to try to keep your pelvis down and lift your rib cage. This is going to help decompress that spine. Brad: So in other words, you're saying keep your butt flat on the chair. Mike: Yes. Brad: Don't lift it up. There, we get a stretch there. The other thing you can do from that same position is take your stick, I've got a nice mop, it works well. Put it next to you and we're going to reach up to the top or as high as you need to, and then we're going to lean into that and you'll feel that stretch there, as well as on the right side of your back if you have your right arm up. Mike: So do whatever side is painful, if it's on one side. You can also put the stick in the chair if you're running out of height to reach for. But if you have bilateral pain on both sides, what you can do is put the stick in front of you on the floor or on a chair, reach up as high as you comfortably can, and then you're going to lean forward and stretch both sides out. This is going to bring the rib cage up. Make sure to keep the butt down and help decompress that spine. Brad: Now we set everything in the chair, but my stick is too short. So you could put this on a countertop and stand and do it. So it gives you that option, but you're not seated. Mike: Yes. This is more for people who have trouble standing or older, or this may just be the easiest solution for you to use. Brad: Sure. Mike: So the next two recommendations we have are about positioning. So when you're seated in a chair, what you want to make sure to do is, if you're painful on my left side, say I shift to my right to get away from it, but it's still causing pain. What's happening is my pelvis is probably lifting off, and my rib cage is going down, so I'm still getting this compressed spine there. We want to elongate it. So I want to keep the weight on my left buttock as I'm leaning away. Mike: If you lean towards the side, you can do that as well, but see how I'm compressing my spine again. You want to make sure to keep that rib cage away from the top of the pelvis. Brad: That's right. Good explanation, Mike. Keep that bottom glued to the chair. Next, pillows. Mike: Pillows. Brad: You can use pillows. Mike: Yeah. So if you have a firm, hard chair like this, sometimes to get the natural curve in your spine again, you need to put a soft pillow in the vertical format like this, behind you to help get that natural curvature in there. If you have a softer chair, like a recliner, it's got big cushions or even a couch, you might just need a small, little throw pillow to put back there and give you some relief. I have even done this sometimes on long road trips just because my back gets sick of being in that position all the time. Brad: Yeah, you're talking about in a car. Mike: Yeah. Brad: Yeah, those pillows can really do a lot. Different sizes, and shapes of pillows, depending on your back pain, work with them. It can make a big difference in your comfort. Okay, so to finish this, make sure you try all of these stretches and only do the ones that offer relief right away. If they're not comfortable, put that one off to the side and try the next one. Usually, there's going to be one or two that work quite well. Mike: The whole key focus of this video is to try to elongate, and decompress the spine. There are many other ways to do it besides this. We mentioned it in tons of other videos, so you can let us know below what worked for you in the comment section or if you have any suggestions we may have missed. Brad: That's right. Comment away. 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 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 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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 July of 2023. For the original video go to https://youtu.be/fXSYDzbJAck Brad: Unfortunately, as we age, gravity takes over often, causing this hunched forward and painful posture. Mike: We're going to show you the five best fixes to correct this hunched-over posture and one big mistake you may be making. Brad: You need to first take that initial test to find out where your posture is. You simply take a yardstick or a 12-inch ruler. A wooden one is better, of course, and a second person to help you out. You need a wall and you're going to place your hips or your belt line up against the wall and then see if you can touch your shoulders on the wall. Most people can get their shoulders back to the wall. The part that can be difficult is bringing your head back, you may be a little contracted (stuck) if you've been this way for years. Most people cannot get their shoulders back into perfect posture. So we're going to measure how much our body is actually stuck. A second person will come in with the ruler and measure the back of your head to the wall. At this point, I believe we're at approximately nine inches. Brad: One common mistake I must show you is when you're at this point, your eyes have to be level. If you tilt your head up to try to get your head closer, that would be cheating, you can't do that. Have your eyes level and your chin actually needs to come in for that perfect posture which we're going to get to. WEEK ONE Brad: It's important that you write down the number of inches your head is away from the wall. We're going to use that in one week to look at your progress. There are two specific exercises you're going to do every day between now and one week from today. The first one is very simple. Lying down in your bed before you get up, you're going to reach up behind your head and pretend that you're going to extend your body. Reach your hands up as far as you can, then reach your feet down and stretch out your body. It's a great way to start that stretching posture and really get that hump relaxed and ready for the next exercise. Do this three or four times. Mike, do you have any extra tips? Mike: Breathing is the first tip. Second tip, if you can't lift your shoulders up or you have one bad shoulder, clasp your hands together and then lift them above your head and stretch. If your head can't even touch the bed, you can grab a pillow and put it there for comfort as well and just do it this way. Brad: Yes, and we're going to do this three to five repetitions and five times per day. Now the next stretch. The second exercise is extremely easy to do and you can do it throughout the day. Every time you walk through a door, you're going to use the door frame for a stretch. Mike: You're going to put each arm on either side of the doorway and you're going to lean into it as comfortably as you can. Make sure your head is in a good position, not forward or looking down. Again, straight up, try to do a chin tuck. If gravity and your hunchback are causing you to learn forward, it's okay. Over time, try to work on getting a good posture with this stretch. Brad: Good job, now you're going to see how things pull back and with the posture, the head is coming back. You can do this maybe twice and every time you walk through a doorway, give it a stretch. It’s extremely easy, and the door is your friend for posture. WEEK TWO Brad: All right, after week one, you've been doing these exercises, you’ll want to retest and see your progress. However, if you are experiencing any pain, especially any sharp pain while doing these exercises, you’ll want to stop that exercise and go on to the next one. So let's do the retest and see where we're at now. That second week, we're going to do the same test from the first week and get the measurement. Let's say we made good progress on this one, about four inches. You may not make this kind of progress and that's okay. We have two more exercises if that is the case. So let's go on to the next two exercises. We'll re-measure in one week. Okay, we're starting week two, new exercises. Continue the ones you were doing and add this simple one. For this one, you will be lying down. Take a towel roll, wrap it up, and tape it, or use rubber bands. It's going to be placed right between the shoulder blades. This stretch is easy because gravity does all the work. Mike: To perform this stretch, you can either do it on the bed or the floor. The floor will be a little more aggressive. Place a towel roll in the spot Brad had shown before and do that W stretch again, but while you're lying down. You are going to want a pillow behind your head for this, otherwise, your head's going to be way down. This is going to be a good stretch. You can hold it for 15 to 30 seconds. If it's tolerated, you can sit here for a minute or two. Brad: All right, the second exercise we're adding is a simple seated exercise. All you need is a chair to do it. It's simple, and quick, go ahead, Mike. Mike: So the first thing is to fix your posture. Sit up straight, scoot your butt back, and sit upright. Then again, we're going to do the W stretch, making a W with our arms. We're going to bring our arms back, retract the scapula, hold this for three to five seconds, and then come forward. Again, try to bring your neck back, retracting. Don't look up when you're doing this. This is not the motion we want. Try to perform 10 reps. You can work up to 15 each day. Brad: Make sure you breathe and relax with these, and even if you do three of them, it's a lot better than none of them. Do them consistently throughout the day. They will get you straightened up. WEEK THREE Brad: At the beginning of week three, we want to reassess and see where that posture is, so the shoulders come back, the chin comes in, and it touches the wall. We did it. Our goal of perfect posture is made. Brad: Now there's one more critical exercise so that your good posture is maintained throughout the rest of your life. To do that we have to strengthen the scapular muscles to hold it there. We have two simple exercises that you can do every day for long-term success and I'm going to show you the biggest mistake that a lot of people make to correct their posture. For the two exercises for maintaining, Mike's going to show one seated, and I'm going to show one against the wall. Mike: So again, we're still doing the W stretch in a chair with good posture and head looking forward, not up. If you want a little variation, you can simply take a ball you stole from the neighbor kid, put it behind your back, and then do those same W stretches. Hold them in this position for 3-5 seconds and try to do 5-10 repetitions. Brad is going to show a different variation yet. Brad: But wait, there's more. I did want to mention that with the ball, you can adjust it wherever you want on your back. That will help you stretch even more. It's a really good addition. On the wall, same thing. I'm going to go back to where we were, head and shoulders against the wall, and then do the W. You might find that you cannot touch your arms against the wall right away. That's okay, just work towards it. For myself, my right elbow goes towards the wall easily, while my left shoulder is a little bit tighter. Now, if you're doing this in a restaurant against the wall people will look, don't worry about it. You have your posture to work on. At home, it's not an issue. (HAHA) Brad: The biggest mistake is when people are using a walker or a cane and they have the hunched-over posture is to think all they need to do is raise up the walker or cane a few inches and that's going to correct the posture in the back. It does not do that. It actually just makes the arms flex, the elbows flex, and the back posture is still stuck, and that's why we need to do the wall stretch. Brad: Now we're going to show you some advanced posture stretches. If you're really stuck or you want to just be more comfortable, you can use a six-inch roller, that's 36 inches long. Get the soft-density one, it'll be more comfortable. If your upper back has that hunch there and it's not coming out, we have a product that's going to help break up the adhesions in the upper back. It’s called the Posture Pad. We're going to show you how to use them in a second. Mike: If the towel roll stretch you did in week two helped, this could be a good progression for you. Using a foam roller, I'm going to place it at my belt line and lie flat on it. I'm going to put my arms at my side, thumbs facing up. Then I'm going to work my arms like I'm doing a snow angel. I guess if you don't have snow, it just looks like you’re an angel with wings. Try to keep your hands touching the ground if you can, the whole time throughout the movement. You're going to notice parts that get stuck, or your hands start to creep up. That is perfectly acceptable, just slowly work and do 10 repetitions as tolerated. Brad: That's right, now you may find it uncomfortable because your head doesn't touch there very easily. You can put a pillow there for comfort. That's completely up to you. Again, I would recommend getting the soft-density six-inch roller, 36 inches long. Now if you have a hunch in the upper back and it's very stubborn, it doesn't want to straighten out, the Posture Pad will get after that. It has a radius here at this corner. That is going to be placed there and that allows you to stretch over that with a reasonable amount of comfort. There are tennis balls that come with the Posture Pad. Those are not used for this stretch, but they help with muscles that are tight and knotted up. That's another video. Mike: To use the Posture Pad, we're going to start on the ground. You can do it on the bed and I'm going to lie down on it. The top of the Posture Pad is on the bottom part of my scapula. If I go too low, you'll notice because it's really awkward to try to lift your arms up. Once you find that sweet spot, you can start lifting your hands above your head and then back down. Go to the motion that feels good for you. This is similar to the bed stretch we did in week one. Again, if you have a shoulder issue, you can clasp your hands together and do it this way as well. Try to do 10 to 15 repetitions. Mike: If that is easy and you want to try the snow angels like we did with the foam roller, you can certainly do that exercise as well. Brad: I do want to mention, Mike does have a pillow. You'll probably want to have that pillow, possibly two, to get started and work at that. This should not create any sharp pain. It should just feel like you're really starting to open up that chest and get a stretch. So in three weeks, we go from hunched to a nice upright posture. Now, if at week three you are not in that position yet with your head touching the wall, it's okay. Continue to work at it because it does take time. It took you years to get hunched, it may take longer than three weeks to get upright. Mike: If you want some other options on how to fix your neck hump, check out our video "How to Fix Your Neck Hump Fast!" Brad: So remember this, with upright posture, you can see over the fences better. Mike: Okay, Mr. Wilson. 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 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 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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.

“Can my hip pain heal?” The answer is it depends. It depends on the source of your hip pain. Is the pain due to a muscle strain or tear? Tendonitis? Bursitis? Fracture? In these instances, YES, your hip pain can be alleviated and structures can heal. You just need to follow the advice in the videos for your specific problem. What about if you have arthritis? Studies have shown that arthritis does not automatically advance and worsen. In some cases, it remains stable and in a few instances, it can improve. We have also found that the pain in your joint may not only be from arthritis, but also the structures surrounding it. Strengthening and stretching exercises may greatly improve your pain levels and overall function. What about a structural problem like femoroacetabular impingement (FAI)? In FAI either the ball of the femur or the socket of the pelvis is misshaped. Or both are misshaped. The FAI will probably not improve but with exercise, stretches, and a change in daily habits, your pain levels may improve. We often preach the body wants to heal itself and has a great capacity to do so if you allow it. Our job is to help you create an environment where healing or pain improvement can take place. Change the habits and stressors that may be causing or perpetuating your hip pain. As we stated earlier, improve your hip motion and strength. Do both and your hip pain may dramatically improve. Either way, what have you got to lose? The exercises and habits will be helpful to your hip even if you do require surgery. 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 July of 2023. For the original video go to https://www.youtube.com/watch?v=osNJWnVw1Mo Brad: If you are having leg circulation issues, you must know the problem in order to treat it properly. Mike: There are three common causes and we're going to give you solutions for each one. Brad: Now there are three scenarios of common leg circulation problems. We're going to list each one, and you can decide which category you fit into. Okay, now these are scenarios that you'll relate to. However, it is important you do not self-diagnose. You need to see a doctor to get it understood, but this is really going to help you communicate with a doctor better and understand your exercises as well. We're going to show you one specific home exercise program that has proven to increase leg circulation by 74% and that will come later in the video. Mike: The first common cause of leg circulation problems is arteriosclerosis. Brad: Arteriosclerosis is when the arteries are becoming plugged and the circulation to the leg becomes impeded and declines. Now, I'm very familiar with this, my father had it. Typically, you can walk 100-300 feet, but then the muscles in your legs, calves, and feet become very painful and fatigued and you feel like you need to sit. Mike: Scenario number two is for the person who typically feels good in the morning and has no swelling in their legs, but as the day goes on, it becomes a little more painful and swollen. Brad: Right, now the cause could vary. It could be varicose veins, let the doctor decide. It's usually nothing to get too concerned about but there are some exercises and ways to treat this at home so it can be treated and managed quite well. Mike: And scenario three is lymphedema. Brad: Now with lymphedema, treatment is a little more specific, but there are things you can do at home once you're educated on it. With lymphedema, as the blood goes through your arteries, down into your legs, the natural way for the body to feed nutrients to the cells is for the arteries to actually leak out fluid, which is lymph. It contains nutrients, and that's healthy. Now, what happens with lymphedema, the fluid needs to come back up through the lymph nodes to get filtered, but for a number of different reasons, the lymph gets impeded and it actually stays down in the foot, particularly below the knee is very common. So, for example, pushing into a swollen leg and you pull your finger away, there is a dent there, that's called pitting edema. It's a positive sign that that is the case. That can be treated, we'll get into that at the end of the video. Mike: So if you have been diagnosed with arteriosclerosis by your doctor, they may order some medication for you, and also you may want to start a walking program. Now, if a doctor does, and they often do, give you an exercise program, typically it's walking. Now the important part about this is you're going to exercise so that you get collateral circulation. Your body actually forms new arteries or circulation paths so that it can feed the muscles and you do not have the symptoms anymore. It's very important that you do it in a methodical manner. In other words, you don't get up and walk as far as you possibly can until your legs hurt so bad you can't walk anymore. You simply get up until you start feeling pain in your legs and then you sit and you rest. Get up and walk again, do this two or three times, and then you're done. You may have only walked 300 feet in the whole exercise. Again, it may be a good idea to have this prescribed and go through it in detail with a therapist so that you do it properly. Mike: If you have no precautions and the doctor says this is okay, then you can actually give foam rolling a try, to help with your circulation. Brad: Right now, with this foam rolling that we're going to go through briefly, it actually had some tests done on it. It improved leg circulation by 74%. I'm going to give you a brief demonstration of how to do it. If you want more information on foam rolling, you actually need to go to our video. It goes through specific instructions on how to do all of the exercises. So, you simply go on the floor with your foam roller and work this, which helps move the circulation (the blood flow) in your legs. Again, there are specific times we do work the legs basically from the ankles up to the hip. Brad: Check that video out, and it's a good option, as long as the doctor says no precautions, do everything as it feels fine. Now, in scenario two, where you wake up, with no swelling, but your legs and ankles swell by the end of the day and it's a cyclical thing, that happens every day, what you need to do is typically walk throughout the day, not too far, so you're fatigued, but not overly fatigued. And then throughout the day, anytime you sit down in a chair, elevate your feet so they’re above your heart. It may not be possible. It's a lot better to have them elevated on a chair or stool versus down all day. Now if you have a recliner, you're going to tilt the recliner up as far as comfortable, and if you can get them a little higher with the recliner and you're comfortable, that's okay too. One way or another, keep them up. Make sure you walk throughout the day. That should make a significant difference, because the walking actually helps pump that fluid back up where it belongs, out of the legs and into the system, so it recycles as it should. Mike: So if you are able to lie down during the day and elevate your feet above your heart, that would be optimal. Do this for 10 to 20 minutes to help with that swelling in your legs. While you're here, you can also do some ankle-pumping action for 20 repetitions. Mike: If you find this to be useful, you can purchase a wedge pillow of sorts instead of using pillows, and it's a little more comfortable and easier to maneuver around. If you have a bunch of pillows in your house, just use those, but this is nice and comfortable and helps with that circulation. Brad: Also, it's good for back pain if you have it. Most people find it's wonderful for that and they're comfortable. Now, if you're diagnosed with lymphedema, your doctor may order medications, but typically the exercise program from the doctor is similar to what we just talked about. For example, you're going to get up and walk maybe three times a day. Also, when you sit down, elevate your feet as well, we want to get that fluid to go proximal or towards the core. If you're lying down, use pillows or the leg wedge, just like we talked about. While your legs are up do some ankle pumps. And while you're sitting in your recliner or lying down, 10 to 20 reps every half hour is good. Okay, another very common way to treat lymphedema is with compression garments. Now, there are two real common types. One is Tubigrip which comes in a roll. You cut it off to the proper length and you slip it on. They go on relatively easily, the toes are exposed, that's the way it's supposed to be, and they come up just below the knee. Now with this, it's very important that you know how to do it properly. We do have a video with explicit instructions done by Bob and Brad on wearing and fitting tubigrips, so look that up. Brad: The other option that's common is compression socks. Now these socks are difficult to get on. But they are made specifically so there's more compression around the feet. This is usually 20 millimeters of mercury, you don't have to memorize that, but that's how it's labeled. And then up to 20 there or 30 in the calf, sometimes it's 15 in the toes and 20 in the calf, the doctor will give you information on which ones to get. Mike is wearing them right here. They work very well once you figure out how to get them on and off easily and comfortably. There is one word of warning. If you do have lymphedema you're treating with compression garments, keep an eye on your skin. Oftentimes it can dry up, and if your skin does get dry and scaly, you need to see your doctor and they'll prescribe some kind of lotion. Oftentimes, it's across-the-counter lotion, but when their skin does dry up, it can get little cracks in it. That can be an entry point for germs or bacteria, which can cause an infection. It's one of those things you really want to avoid, and it’s easier to avoid if you treat it early. Now, taking care of your legs is really important. We hope this information is helpful and will get you on the right track. 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 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 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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/JzixPB42IOI Brad: All right, today we're going to talk to you about shoulder health, particularly with people that are maybe over 50. I know because I'm actually over 60 now, and we're going to show you three particular exercises that are going to help keep your shoulder mobile, healthy, pain-free, and it only takes two minutes. Mike: So if your shoulder is feeling tight and your job before is very physically demanding on it, we're going to show you three exercises to help improve your posture, get it unlocked and moving proper and make you feel great. Brad: All right. Now with the shoulder, we have to keep in mind it is likely the most complicated joint in the body. Remember, it goes out to the side, up in front, behind your back, behind your head, across your chest, all directions, it's just amazing. Now if you have tight muscles, if the capsule of the joint gets tight or you have arthritis in that joint, all three of those things can really raise havoc on that shoulder and lock it up. We need to unlock it, free that joint, and get you moving. Mike: So now we're going to walk you through three exercises you can do. They're all going to be done in a seated position and it'll only take a couple of minutes. And the most important part about these exercises is to get your scapula or shoulder blade moving properly again. Brad: That's right. So most people think of the ball and socket, which is very critical part of the shoulder to move, but if the scapula is not moving freely across the rib cage, there's going to be big problems and the socket and the ball aspect of the joint will not work. So the scapula must float all the way up to here to approximately 60 degrees. Brad: You don't need to remember that, but just remember, free motion of the scapula is absolutely necessary as well as the ball and socket freedom for a pain-free shoulder that is going to get you everything you want. Mike: How you might know if you have a tight shoulder complex would be if you're trying to reach up into a high cupboard and you can't get there or experiencing pain. Another symptom would be if you're reaching back behind your head, say you're fixing your hair, or for females maybe putting on your bra, that can be painful as well. And also, if you're experiencing any type of headaches or tension on the side or your neck, or maybe even referring pain down in your arm, those are all problems saying that your shoulder complex is not functioning properly and we need to get it moving correctly. Brad: You hit it right on the head, Mike. Good work. Okay, exercise number one. The goal for this exercise is to get your scapula, your shoulder blade, moving across that rib cage. Mike is going to bring his arms out in front of him. Now with your elbows locked and straight, think about bringing rounding your shoulders. So now your shoulder blades, my hand represents your shoulder blades are sliding forward. Now, I want you to keep your elbows locked and bring your shoulders back and you can see my hands are much closer. Brad: Forward and back, and I'm right on her shoulder blades, forward and back. Now I'll show you how you can do this in a seated position. It's best probably to do this in a seated position at a desk or a table. You're going to sit on a chair, with good tall posture, hands on the table, and straight elbows. Do not let them move and think about sliding your hands forward. The only way you can get your hands to slide forward is by those shoulder blades sliding across the rib cage and forward. And now I'm going to go back. So I'm actually doing the exact same motion Mike was doing standing, but we're using the table as a guide as well as holding the weight of the arms, allows scapular motion, and I'm really getting a lot of motion. You will feel those shoulder blades moving and that's what you're looking for. Motion of the shoulder blades equals motion of the whole shoulder. Brad: Okay, the second exercise, we want to unlock those shoulder blades in the vertical up and down position. So first thing you'll need to do, and we're going to do this in seated or standing. Right now, standing with good posture, but make sure you're not all tight. Good posture in a relaxed manner. Nothing real tight here. And we're going to look at the shoulder blade. Okay, let's look at the shoulder blade. Can you go up and down? So we're getting about inch and a half, two inches of motion on there, just by going up and down with those shoulders. Again, relaxed breathing posture. Brad: Now we're going to show you how to do it in a chair, which is a little more convenient. First thing as always, good posture. Get the shoulders back, head up, everything in line but relaxed. Now simply elevate the shoulders up to the ears and then drop them down. Now actually our armrest may get in the way. Scoot forward a little bit so they don't, so we have a good free motion. Feel those shoulder blades sliding up and down across those rib cage. That's happening, whether you feel it or not. You'll know it after you concentrate on it for a little bit. Brad: Now, if you're a more able person, stronger, and you have this motion down really well, what you can do to add a little strengthening to this is what we always used to call these wheelchair pushups or in a chair. Arms on the arm rest, push yourself up, lock the elbows and then up and down with the shoulder blades. Now again, this is going to be for those more active people, people who are the step-up as far as strength to give you a little more challenge. But always make sure you can do the first option well before moving on. That's strictly an option. Let's go on to number three. Mike: Exercise number three is a stretch for the lats or the latissimus dorsi muscle. And if this muscle is tight, it can actually pull your scapula down and depress it causing more pain and not allowing your shoulder to move properly. So to stretch the Lat muscle, we're going to show you a version seated first, which Brad is going to demonstrate now. So he's leaning forward, he's going to put pressure through the palm of his hands, and he's going to slowly bring his upper body back as his hands don't move much. This is going to put a nice stretch on the latissimus dorsi, getting that shoulder to function properly later on. Do you have anything else to add about the Brad? Brad: No. Just keep those hands still and slide your butt back in the chair and I can feel that muscle stretch and that scapula moving upward. This is a real critical exercise, probably the most critical exercise of the three. Now, Mike is going to show you how to do it on your hands and knees, either in bed or on the floor. Mike: So this is another option for exercise number three. It is going to be the same stretch but in a different position. So if that position worked for you, what Brad was just showing, stick to that. If you want to get a little more stretch and you're able to get on your hands and knees, then this is the version you can try. So I'm going to get in a quadruped position, meaning I'm on all four limbs here. For me personally, it's better if I bring my feet together so I can sit back easier. It's going to depend on your specific anatomy, what feels best for you there. Brad: So Mike, I just want to interrupt. You can do this on your bed possibly or on the floor. And we're going to first show it as if it's on a bed, a softer surface. Mike: Yes. So I'm going to push down through my hands and I'm going to slowly sit back towards my heels with my buttock. As I'm doing this, I'm pushing down through my hands. You may not be able to get down to this full range of motion, and you can just do little rocking motions to start feeling the stretch. Once it becomes easier, you can push down and try and hold this. Is there a certain amount of time they should do this for, Brad? Brad: Well, I want to emphasize this shoulder blade is going forward, stretching that latissimus dorsi muscle, that big muscle in the back. Feel the stretch. I would hold it for five to 10 seconds to start with. As you get used to it and you feel like you want to get a more aggressive stretch, 15 seconds, maybe up to 30 if you can tolerate that. And if you have a tight shoulder, say on the left side, it feels tighter than on the other side, you're going to take the left arm and cross over to the other hand. And Mike, you feel an intensity of that stretch right there? Mike: Yes. Brad: There you go. That's the way to advance it. Three to five times probably to start with. As you do it more and more, you'll feel if you want to go more than that or not, or just hold it longer. Mike: So if your bed is too soft and you want to do this exercise on the floor, a simple suggestion would be to put a pillow underneath your knees to begin with and start there. If say the top of your ankle is getting problematic, you can also put a pillow there as well and take some pressure off of those joints. The point of the stretch is to stretch the shoulder blade and get it back in its proper place. So we're not too worried about what your legs are doing here. Brad: We just want them to feel comfortable and enjoy the stretch. If you're in pain down in the ankles, things are not fun. You do not relax so well. So Mike, I have to say, you're doing an outstanding job. Mike: Thanks. Brad: I do want to say overall, do all these exercise three to five repetitions. There's no repetition set in stone. Do them as comfort. Start out with less time and less repetition. As you do a more, you'll get a feel for how long you need to do that. We're not going to spend five or 10 minutes. Again, two minutes is on the title. That's what it will condense down to once you do them five or 10 times. Mike: It is important to start slow with these exercises. You don't want to do too much too soon and be overly aggressive. So start gentle with each stretch. Maybe only do one or two a day and build up over time. Brad: That's right. So again, consistency and we all know things don't happen magically. You may find a great benefit in that first day or two, but you want to continue with it. Even if you do or you don't, after a week or so, you're going to start to notice, I can reach into that cupboard higher. I can comb my hair without that pain and tightness. Things happen over time. Continue, continue and you will find the results very helpful. I feel better already, don't you? Mike: Yes. Brad: Yeah. Okay. So you're going to have good results with these exercises, I'm sure. Again, do them throughout the day. Unlock those shoulder blades, get some mobility going, and be happy. Mike: Let us know in the comments section what worked for you. If you would like to find more videos on reducing shoulder pain, search our YouTube channel and maybe if this video didn't work, some of the tips and tricks from another video might work for you. Brad: Excellent. Mike: Goodbye. 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 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 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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.

Pain in your hip can be referred from a problem with your back. It can be difficult to determine the true source. It is possible that you are having both back and hip pain at the same time, but it is not that common. We will try to provide some guidance. Signs Your Hip Pain may be from Your Back. Pain is felt in the low back, or from the low back into the buttock area. Pain spreads from the lower back all the way to the foot or ankle. Does your pain worsen with sitting or bending? Does your pain improve with standing or walking? Do you have pain in your lower back on the same side as your hip pain? Coughing or sneezing reproduces or increases your hip or back pain. Do you have areas of numbness or tingling on the same side as your hip pain? You have both hip and back pain on the side of pain at the same time. Signs Your Hip Pain May Be from Your Hip You have pain only in the groin, or side of the hip. The pain may spread down the side of the thigh to the knee, or down the front of the thigh to the knee, but not beyond. Squatting tends to aggravate your hip. Your hip pain is worse with standing, walking, and activity. The pain is relieved with rest. You walk with a limp. Your hip feels stiff. Tests You Can Do Sit in a chair. Note your pain location and intensity. Now slump down. Is your pain worse? Unchanged? Now grab the seat of the chair with both hands and while slumping, pull up on it. Is the pain worse? Unchanged. (Pain will tend to change if the source is from your back). Hip Internal Rotation: Sit on a higher chair or surface with your legs dangling. With your knees together rotate your ankles out to the side as far as your legs will allow. Compare the motion of each. Motion tends to be limited on an arthritic hip. Flex your hip in the seated or standing position. You may feel increased pain on the side of your hip with hip arthritis. Lie on your back. Flex your affected hip (leg) until your thigh is vertical and the knee is at a right angle. Grab your knee with both hands and pull the leg directly down (like you are trying to drive your upper thigh into your pelvis. (see photo A). While pulling the leg down direct your hands to the opposite leg (you are adducting the hip). (see photo b) An arthritic hip may experience pain in the groin or outside the hip. In a standing position hold on to a counter and extend the affected hip directly back. An arthritic hip may feel pain. 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