*30 seconds of each exercise 1. Stand with feet close together 2. Stand with one foot in front of the other; 30 sec per leg 3. Balance on 1 leg; 30 sec per leg 4. Side leg lifts; 30 sec per leg 5. Standing knee raises; 30 sec per leg 6. Tree Pose; 30 sec per side OR 7. Opposite arm and leg lift; 30 sec per side This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2021. For the original video go to https://www.youtube.com/watch?v=wT_o2BPmU6o&t=70s Bob: Let’s talk about sciatica. Let’s get some relief to people out there. Brad: Right. When you have sciatica, pain from the back running down the leg, and you want to put the kibosh on it, and at least get some relief so that you can get through that pain. We’re not going to talk about necessarily a treatment plan, but three different options that you can oftentimes do throughout the day to find some relief. You should be able to find something, some position, that works for you. So, with sciatica, we’re talking almost always about the lower two vertebrae. Bob: L4, L5, or L5, S1. Brad: And we find out that if you can position the spine in a certain way by going one way or the other, forward or backward subtly, or even decompression where you pull the spine apart, you can relieve the pressure on that nerve. The pain will drop significantly. And that is a nice way to manage it throughout the day. Bob: Well a lot of times if you can string a bunch of them together, you’ll find out suddenly, that your pain is gone. Brad: Right, that’s true as well. Yeah, you just have to work with it, and we’re going to show you three different options. We’ve got some subgroups in there. But the four minutes on the title, it might take three and a half. Once you get good at that one you might go down to two. The first time it might take four minutes and 40 seconds. But one way or another it’s just a ballpark figure. So the first one, shall we start with lying down? Bob: Okay. So we’re going to start supine. Brad: So you can lie there in bed or you could do this on a couch possibly if it's not too soft. The first thing that we’re going to talk about is just lying on your back and getting some pillows underneath your legs. Bob: Just one leg or both legs? Brad: Both, you might even want three pillows, depending on how thick your pillows are. And that may be enough to let that pain settle down. It kind of depends. You may want to shift around a little bit. I had this work with a lot of people, if they say this isn’t high enough, and they’re able to get around, lie down next to a piece of furniture, and get their feet up. Bob: He’s talking about an ottoman or a footstool. Brad: Or even a chair if you can, even a soft cushy chair that’s in your living room. Something of that nature. I’ve had good success with this position. Bob: Right, and you yourself would often put a cold pack under your back with this. Brad: So that’s always an option as well, a nice gel cold pack. You don’t want to get one made out of frozen peas or something of that nature. And you just lie there as long as you feel comfortable, you might be there for 5, 10, even 15 minutes. And just let things settle down. Then you can get up and move carefully. Is there anything else? Bob: The leg wedge is actually made for this purpose. Now we don’t understand why, but for some reason, it feels better when you have this little slant here. Brad: That contact against the hamstrings, it just allows you to relax more. You can buy these online, they cost about $30, somewhere in there. But if one of these other options works, this will probably work even better. And it’s up to you, the other ones are just fine. Bob: You don’t have to have so many pillows on your bed then. Brad: Exactly, you can give them back to the kids. Bob: Now prone? Brad: Yes, prone. Now lying on your stomach with sciatica all by itself can oftentimes relieve the stress in the back and get that leg pain to go away. Sometimes you have to lie down and just lay there for 30 seconds to a minute before you get things to settle out. And then if it doesn’t, there are a few little tricks that w. First of all, you can try going back to the pillows. Bob: If it’s too much to lie there without a pillow. Try a pillow first. Put it under your abdomen and see what happens. Brad: Yeah if it feels better you could try two. Bob: You can also, once you progress away from the pillow, get up onto your fist. You can try putting your fist underneath your chin. And then you can actually go to two fists if that feels okay. And then the next progression would actually be the prone prop where you actually get up on your elbows. Brad: And you can experiment with each of these and find which way gets rid of the leg pain and makes things feel better. Do you want to show them the roadkill trick from our course? Bob: Sure. So let’s say the pain is on my left side. You can actually try bringing your leg up. And I’m taking my left foot and putting it on my right knee. And you’ll find out this for some reason, well we understand why, but this will actually reduce your pain quite often. Brad: Right, and if it does, it’ll happen relatively quickly within 10 to 15 seconds. Bob: And obviously if it’s the other side, you’d go to the other side. Brad: And if you want to just do a shift with your hips to the right or to the left. If it’s on your left leg, usually you just slide your hips gently to the right. And you wait 10 to 15 seconds and people will say “Oh yeah, it feels like the pain is coming out of the leg and moving up.” That’s a really good thing. And then you’re going to redo this every hour or so. Bob: So basically you’re turning your body into a banana. Yeah if we take the camera and look from the top. Brad: All right, now finally, this last thing is we talked about the decompression or the traction options. There are a lot of different options for that. We’ll show you the easiest and the cheapest way to do it. Bob: Oh I forgot to mention this one. So side lying, this is one where you put the painful leg on top and you actually put a pillow or two or a Pete’s Choice Pad underneath. And quite often, this takes away the pain and it actually will allow you to sleep sometimes. Brad: Right yeah if you can’t sleep. So here we have the Pete’s Choice pad. You could use the pillow as well. The good old Pete’s Choice. I got one of these for my brother and sister-in-law for Christmas because they were working on a house project and they were working on the floorboards and they’re on their knees all the time. Bob: They probably think kindly of you. Brad: Yeah they’re grateful. So let’s carry on with the decompression or the traction options. Bob: All right, and one is, you could just use any two regular chairs. And the reason is, it’s the seat pan that we’re worried about. Brad: Right, you want to have a solid surface, you’ll see. So you’ll get down here gently, hands on the seats. Now, watch my knees, and everything is the right height. I’m just going to relax my core, so that we get the traction on the low back, push up with my arms, and there we have traction through the back. Now if you find that you’re too short and the chairs are too high, you can put a pillow or something. I’m going to use Pete’s Choice pad. Just anything that gets you up. The idea is you don’t have your elbow too bent pushing up, or you’re not reaching down. You’re at the right height. That you kind of have to fiddle with depending on your height. Bob: Now if you have a solid object, like a countertop, or if you find a bench that is cemented in like at the park, you could lean on the back of it, and just lean forward to get the decompression. This will help you. Stuart McGill talks about that one. Brad: Now the other thing that works kind of neat is just, if you have a pull-up bar, you have some hanging handles, anything where you can suspend your body weight. But Bob, wouldn’t you agree, the key thing with this is that you have to do it with a very controlled motion. Bob: That's why you start with your feet planted on the ground. It can slowly lower you down. And that’s going to allow you to relax and really allow the midsection to relax. And therefore you can get some traction. Brad: And if things are feeling good, you can experiment a little bit with trying to shift your hips right or left or do a slight rotation, but the only reason you’re going to do that, is if it clearly makes it feel better. Either it takes the leg pain away or decreases it. Because you might want to hang and just go to the right if the leg feels clearly better with that, or just straight. And you’ll be there, your hands will probably tire out before anything, 30 seconds or so. Bob: It’s a great thing you can do every hour if you need to just to give yourself a little relief. So the final? Brad: The option is the old inversion table. I shouldn’t say old, they’ve been around for a while. But they can work really well. The bad part about it is I would not go out and buy one if you’ve never used one. You could, but if it doesn’t work. Bob: It would behoove you to maybe go to a neighbor or somebody who has one and try one once. I had one for a couple of years. It’s the Teeter, by the way, a very good product. Brad: The Teeter is built really well. But I’ve had a number of patients who just swear by their inversion table. It worked well for me for a couple of years with my spondy, things started to settle down, I didn’t need it anymore and I sold it used. But here we go. And I typically never advise anybody to go into a full inversion. I think, like about 60 degrees, is good enough. But I know some people who go straight up and down. And I could go there. I figure, if you got enough here, which I’ve always had enough, and the people I’ve worked with, be conservative. And if you haven’t done one of these, I would never go full inversion. Don’t hang too long. Bob: Yes, probably start with just a minute or two. Brad: If you’ve got eye problems you’re not going to use it. If you’ve got blood pressure problems you’re not going to use it. You really should consult your doctor and make sure you don’t have anything wrong with you. If you’re a completely healthy person, you’re probably fine. Bob: And, an interesting fact, this is called a Teeter, cause it looks like a teeter-totter, right? But the guy who invented it, his name is Teeter. Brad: I really wonder if he changed his name after he invented this. I don’t know. I don’t think he invented the whole system but whatever. He’s got a sense of humor, we think. He doesn’t mind if we say that. Bob: Remember, Brad and I can fix just about anything. Brad: Except for a broken heart. There you go. Be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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 2022. For the original video go to https://www.youtube.com/watch?v=joOKmnXdMrg&t=365s Bob: Okay Brad and I have worked with thousands of knee replacement patients over the years and I have found that they tend to make three big mistakes. We're going to talk to you about those. Brad: Getting the knee replacement isn’t one of them. Bob: Okay this first mistake Brad, my mother-in-law did this, she went from the walker to the cane, and then to no cane too rapidly. Her knee flared up and she lost motion. Brad: I'm assuming increased pain with it? Bob: Right. So, we really want you to be careful in transitioning. Brad: So oftentimes you'll be with a therapist, and they'll help and guide you, and you say, "Am I ready to go?" And they'll do some balance testing. Bob: I would err on the side of staying with it longer. Brad: Right, yep, yep. Be safe. Bob: Then try it for 15 minutes and see how it is the next day. But don't make the knee worse. Brad: And of course, it's quite a jump from the walker to the cane and even a bigger jump from the cane to nothing at all. It's a good thing to be cautious with. Before we get going on the three mistakes, we want to let people know that the vast majority of knee replacements do very well. I would say at least 95%. Bob: Yes, I've seen that stat. Brad: Yeah, and so we're going through the mistakes. It's going to help you through it. It's not to scare anyone, just to make your positive experience more positive. Bob: All right the second mistake people make is they are given a whole load of exercises and they don't know where to focus but I tell them to focus on bending the knee and straightening the knee. It's going to get strong; I'm not worried about that. I am worried you might be lacking the straightening, or you might be lacking the bending. So those are the things you want to focus on. Brad: Right. The first week or two is really important. And that's why we're showing it in bed. Sometimes it's easiest to start here because that's where you are. Bob: We're using the knee glide here because we think it works really well. And Brad's going to show a flexion on it. Brad: Right. So, the idea is, you can do it on your bed, you can put something on your bed so that your heel doesn't stick. Bob: Like a cookie sheet. Brad: Yeah. Anything to reduce the friction because it doesn’t move as easily without anything. You need something to allow it to move freely. I've got a belt here or a strap, and what I'm going to do is just put it around the shin or if it's long enough to wrap around your foot. And then you can pull. The one thing with a knee replacement is when you're bending it or straightening, that is one-time the pain is okay. You need to break up that scar tissue. Bob: And I think it helps when you are in control. Brad: Right. As opposed to being pushed. Bob: If I'm pushing, they don't let me go as far as when they do it. Brad: Yeah, you just cannot relax when someone else is inflicting pain on you. That’s true. It's a direct way to say it. So again, we're going to bend it as far as you can stretch it. Then let it go back down. Some therapists will say you need to hold it and stretch it in pain for 30 seconds. I've always had good luck going pressure on, pressure off. Bob: Yeah, exactly. Now we can roll a towel up and do an extension right here too. Brad: So, in other words, getting the knee straight. And a lot of people think just bending the knee is important which it is, but getting it straight is equally or sometimes more important. Especially for walking. So, let's say I can't get the knee completely straight. Bob rolled up the towel and put it under my ankle and there's an air gap, and just sometimes relaxing and letting gravity pull the knee down is enough. Bob: You could sit up too if you want. Brad: Yeah, if you have a bed that goes up or you're comfortable sitting up that’s fine. Bob: It will put a little more stretch on the hamstring. Brad: Then I am going to put a little pressure above the kneecap, you know because you're going to have an incision here. You must be careful and mindful of that particularly early on. And stretch, stretch, stretch. This one's good to put the cold pack on there. Bob: If you don't have the knee glide, you can just put a towel roll under the ankle. Brad: Or any kind of comfortable cushion that creates the gap. And then put that pressure down. Bob: Brad is also going to be doing these same exercises in a seated position. Brad: Yeah. So, what we need is a slippery surface. You can have a shiny floor with a sock on and you can start to do motion forward and back. Bob: A lot of people do floor scrubs. If you're on a tile floor, then put a towel down and then slide back and forth. Brad: If you're on carpet you can use a plastic clipboard or cookie sheet, anything to make it slippery and slide forward and back easier. But we find what works the best is a knee glide again. That's what it is made for and that's why it works well, with very little friction. You can use your other foot to help push. Bob: That's where it really pays off. Brad: The unique thing about the knee glide is you can change the angle and that's one thing you cannot do with the towel. Bob: Right. This could be a lot more comfortable on your ankle and it's going to give a little more resistance to the quadriceps. Brad: Yep, so you're going downhill here, and as your range of motion gets better it's oftentimes helpful to strengthen that hamstring by turning it around. Bob: All right, the third piece of advice I like to give to my patients is don't listen to other people, especially other patients. You know, everybody has a Mildred in their life, right? Brad: Mildred? Who's Mildred? Bob: Mildred is always the lady who knows a lot more than you. And she’s going to say, well my knee got better in two weeks or whatever. You know, first off that's not true. I mean it probably took a month or two months, but she remembers it that way. Brad: Some people do really excel fast, but it really doesn't matter. Bob: Exactly. It's just going to throw you off. I mean if you have two knees done, one is going to be way different than the other. It's always different. You can't predict how it's going to go. It's going to end up good, just give it time. Brad: Yep, some people get to walking without their cane or their walker within three weeks, others will take four or five or six weeks, and they all end up in the same place in three months. Bob: Right, they're all happy. Brad: Absolutely. So really, it's important to stay positive with your rehab. Bob: Good luck! Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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.

Warm Up *30 seconds of each, 2 times through 1. Jumping Jacks 2. Squats 3. Mountain Climbers Workout *45 seconds of work, 15 seconds of rest *2 rounds, resting 1 minute in between rounds 1. Back Rows 2. Single Arm Triceps Extension *45 seconds per arm 3. Bicep Curls 4. Band Pull Aparts *Start with arms out in front of you about shoulder distance apart, pull the band apart (as pictured), and back in. 5. Chest fly’s 6. Upright Row This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

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=N0LAEOTf02M&t=128s Brad: Exercising, walking, any activity that you do to increase blood flow in your legs, can be a wonderful idea. Mike: But it can be absolutely the wrong thing if you experience any of these symptoms. Here are the warning signs to look out for. Brad: Let me give you one example, you are doing an exercise, whether it's walking on a treadmill, or on a stationary bike, and you consistently get pain in your legs and feet. It may be cramps, it may be burning, or it may be numbness. But another thing that always happens is when you stop to rest, that pain, those symptoms, go away. Mike: This is a sign of peripheral artery disease. That means your arteries are being blocked, and the blood flow isn't getting down there. This is relatively common in people, but you want to see your doctor and get it diagnosed properly. Brad: That's right. All right, this is one diagnosis I'm very closely familiar with because my father had it prior to his death. When he'd get up and walked, within a hundred feet, his muscles and his legs felt weak. He always said, "My feet are breaking down," and he couldn't understand it. The color of the skin is kind of like a blue-gray or an ashtray color, which in his case, the pulse in the feet is weak. We did a video on testing your pulse in your foot a while ago. So, all these symptoms are consistent. Mike: And it may be appropriate to still exercise if you have peripheral artery disease, but you want to check with your doctor first, have a good assessment, and set up a beginner exercise protocol for it. Brad: Exactly right. You do not want to work through the pain on this, you want to do it appropriately. You probably need to see a personal trainer or a physical therapist to make sure you do not overdo it. Mike: Another reason you may be having calf pain, is due to a DVT, or blood clot. Brad: Right, so a DVT, the same as a blood clot, means deep vein thrombosis. They typically happen in the calf, in the upper calf. It means that you have a blood clot interfering with the blood flow. Again, this can be very serious. It usually only happens in one leg, and you really need to see a doctor to have this looked at and assessed. They're not very serious if you catch it early, it's treated with medications, and it's not a big deal. I've worked with many, many patients over the years with blood clots. We go with the doctor's recommendations, and things work out very well. But you need to get it checked out. Mike: So if you're having calf pain, make sure to get checked out. It could be either of these problems. And what else are people supposed to do? Brad: Well, obviously you and I concur about this, so we feel very strongly, and it is the right thing to do, but yeah, the four Bs, or three Bs. Mike: We want to be happy. Brad: Be careful. Mike: Be helpful. Brad: And behave. 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 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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.

Warm Up *30 seconds of each *2 sets 1. High knees 2. Sit to stand (on a chair) 3. Side steps Workout 1. Sit to stand w/ weight (30 sec) 2. Chest Press (30 sec) REPEAT both exercises 1. Deadlifts (30 sec) 2. Bicep Curls (30 sec) REPEAT both exercises 1. Forward leg lifts (10 reps) 2. Side leg lifts (10 reps) 3. Back leg lifts (10 reps) Repeat on the other leg 4. Lateral raises (30 sec) 5. Repeat forward, side and back leg lifts on each side (10 in each direction) 6. Front raises (30 sec) 1. Calf Raises (30 sec) 2. Knee Raises with Bicep Curl, right and left side (30 sec/side) REPEAT both exercises Final Round *1 time through on everything* 1. Sit to stand (10) 2. Chest press (10) 3. Deadlifts (10) 4. Bicep curls (10) 5. Lateral raises (10) 6. Front raises (10) 7. Calf raises (10) 8. Knee raises with bicep curl (10/side) This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://www.youtube.com/watch?v=kl6tFB2KekY&t=72s Mike: You might be shocked by what is causing the pain in your hips. Brad: Luckily we have the tools to fix it. Mike: In 95% of hip pain cases, this actually plays a major role. Brad: And what this is, is anterior femoral glide. If we look at the hip, we have the head of the femur in the socket, and it actually goes anterior or forwards out of position slightly. What we need to do is to get it back into the socket, so it has a good surface area connection and a very solid joint. Mike: And at the end of the video, we'll be showing you one treatment option that will help this pain immediately, plus we're going to show you two other things that will permanently keep it in place. Brad: Excellent. Typical symptoms, or how the body presents when you have anterior femoral glide is pain oftentimes in the front of the hip, and it can wrap around into the buttock. It's kind of unusual, and it can actually go down into the thigh, typically it does not run down past the knee like sciatica, however. Mike: And you often get a pinching feeling or possibly even swelling during movements like squatting or running, or sometimes even walking, because the femoral head is not sitting right in there and so you get that little pinching sensation, and it kind of hurts. Brad: Right, so the good news is we're going to show you a technique to get that femoral head back in the socket where it belongs. And if it works that way and your pain drops down, you know exactly what you have, then we'll show you some exercises to maintain that position. Okay, we have a nice demonstration anatomically of what physically happens when you do this technique. Here is the anterior femoral glide, the head of the femur is forward. We have a strap actually around the femur. Now obviously we can't do this, but it gives you a good example of what's going on. Now if we pull on this red strap, watch that humeral head pop back in and that's what we want. That's what we're looking for, that reduction or translation back into the spot of normalcy. Mike: So here's an exercise you could try to immediately help relieve your pain. And if this helps, you probably have anterior femoral glide syndrome. However, if you've had a hip replacement, we do not recommend you do this. Brad: That's right. Mike: So first you're going to put a band around something that is firm. So we have a railing here. You could possibly put it in a door as well. If you do not have a heavy-duty band, you can simply use a belt as well. So I'm going to put it around my hip joint. I'm going to go forward, get a pulling force, and I'm going to let it put my femoral head back into the socket. That's what Brad demonstrated earlier. And if this feels good or you feel like it goes back in, this is right for you. You can also try going at a side angle and pulling this way as well because this might help depending upon where that femoral head is sitting in there. Brad: Two really important points. He's putting weight through his left leg, the leg that is actually being moved or translated. The other point is, if this creates pain, particularly anything close to sharp pain, you stop and you do not continue at all. This only is to be continued if it feels like good pain, if things are going where they should be, then continue. And at that point, you may want to do it three or four times a day until it stays in place. But we do, again have exercises to help maintain that positive translation. Mike: Yes so if this feels good for you, then we want to go and do these next exercises we are doing to keep the femoral head where it needs to be. So the first exercise we're going to do is called some glute pumps. You can either go on all fours or you can go on your elbows. You're going to bring your one leg up and you're going to kick up towards the ceiling with a bent knee. You just want to do little oscillating motions in this range. You don't need to go through the full range of motion with this at all. Brad: So the idea is he's working that glute max muscle and that muscle connects right to the femur and pulls that femoral head back in where it belongs. We really want to get that muscle active and wired up for action, so it does what it's supposed to do, as opposed to gluteal amnesia where that muscle can actually fall asleep. Mike: Yes. Do you want to show the standing version? Brad: Absolutely. So don't do this one on the bed, do it on the floor. If you don't feel comfortable on the floor, do it leaning against a cupboard or solid table, or whatever you have, with your hands or forearms. And it's the same thing. Get that bend in the knee and work that reciprocating motion. Again, not way high, but you know you'll feel that muscle working right there. Get that gluteus maximus working. Rotating the foot inward a little bit can actually make that muscle work even harder. And I'm feeling the burn right now. All right. It does work. Mike: The next important thing to do is to work on your walking to engage your glute max more as well. So to do this, you want to walk more on your forefoot and not strike on the heel. Striking on the heel is very common, which locks your knee and disengages your butt muscle, which can lead to anterior femoral glide syndrome. That's a lot of chain reaction there. So simply walk on your forefoot as Brad has mentioned in other videos, and pretend like you have some popcorn kernels on your heel, and you don't want to land on it because it hurts. So this is a no-no. Mike: Walk on your forefoot. You're going to have to take shorter strides when you do this to start. It might feel a little awkward, but over time it'll start to feel more natural. Brad: Something I personally find out works best for this is walking stocking foot or barefoot on a hard surface. Even out in my driveway where I have concrete when I land on my heel, I clearly feel that heel strike. It's not comfortable. So it naturally motivates me to walk on my forefoot getting the proper mechanics. So yeah oh, look at the shoes that he has. Mike: So I have more of a minimalist shoe here, so it's all flat. There's no elevated heel. So it does not feel good to land on my heel with these. So this naturally makes me want to walk on my forefoot. Brad: There's like really nothing to it. Mike: No, those are very thin. They're not very warm during winter. Brad: All right, so that covers how to put it back in place. We're talking about the femoral head, and how to exercise to keep it in place. It's amazing how one little thing can change the pain here as well as going to help your hip and your knees and your ankles. Mike: It helps a little bit with everything. So give them a try. If it doesn't work for you, it doesn't mean you're broken. We just need to find different exercises for you to do. Brad: That's right. And we can fix just about anything except for... Mike: A broken heart. 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 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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 March of 2023. For the original video go to https://www.youtube.com/watch?v=XsYUs0eE3OM&t=52s Mike: Do you suffer from neck pain and you're wondering how you can alleviate it? Brad: We're going to explore five commonly asked questions that we've heard over the years of our therapy experience and adventures, and we're going to say, are they better or are they worse? It's going to be helpful. Mike: We're going on an adventure. Is it better or worse for your neck pain to not move your neck at all? Brad: Well, and that's a good question. When you do have neck pain, you want to actually move it, and get some motion in it so that it does not stiffen up and get worse. There are a few exceptions and that would be if you've had a fracture in your neck, trauma, or an accident, things like that, that kind of thing, it's very more obvious, but motion is lotion, as long as you're not getting sharp pain. Mike: Question two, is it better or worse to use armrests on a chair when you're experiencing neck pain? Brad: It's very important to use armrests, as long as you do it properly. What happens is if you use the armrest you're taking the weight of the arm, which pulls down on the shoulder and that pulls the muscles, the levator scapula, and the upper traps and into the neck. That can be the source of your neck pain. So if you have armrests, allow your arms to rest on them. If your armrests are too low or if you are a tall person and there's a gap there, you can simply take a pillow, fold it in half and put it at your sides. This is one of those things that doesn't cost anything. You're going to find out how much more comfortable that is, elevating, resting the weight of your arms, taking it off that neck. Mike: If your neck pain is traveling down into your arm but it actually stops hurting in your neck, does that mean it's getting better or worse? Brad: Excellent question. If the pain is going down the arm, it feels better up in the neck but worse down in the arm, that's actually a bad sign. We'd rather have it go the other way and have the arm feeling better, even if it's a little more painful up in the neck, that's a good thing. This pain we're talking about sometimes can be numbness, tingling, pain, or burning sensations. It's typically from a pinched nerve. Mike: If you have neck pain, is it better or worse to rest one hand on top of your head to help alleviate that pain? Brad: Believe it or not, this is not a trick question, and this is something that both Bob and I have wondered about. But actually, it's understandably, biomechanically, you put your hand on your head and rest it. It takes the pressure off the muscles that go into your neck, and it can actually relieve it, and you have nothing to lose by doing it. Do this and find out, the pain will go away very quickly more times than not. Mike: Is it better or worse to sleep on your side using a thin pillow if you're experiencing neck pain? Brad: All right, well let's explain it as you look. We want to keep the spine in a neutral position. So if you can imagine Mike's spine coming up to his head, and neutral would be straight. Now if you look at Mike's head, it's angled down a little bit. It looks like a little bit, but that can cause problems over time while you sleep. So in this case, all you need to do is one of two things. Take another pillow, and put it under your head to get things lined up. If you don't have another pillow, you may be able to take the pillow that you have, fold it up, and there you go. How are you doing, Mike? Mike: Better. Brad: Good. Mike: I'm going to take a nap. Brad: So keep things in alignment. All right, so you had five different scenarios, and now you know what's better and what’s worse to help relieve some of your neck pain. 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 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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.

1. Bird Dog Hold (20 sec/side) 2. Bird Dog (5/side) *Extend opposite arm and leg out, hold for a few seconds, then switch sides, continue for 5/side 3. Bird Dog- Elbow to Knee (10/side) 4. Seated leg extensions (10/side) *Alternating leg extensions 5. Deadbug (10/side) 6. Single leg hold (30 sec/side) 7. Scissor kicks (10/side) *Alternate lowering your leg towards the ground; the further you lower your leg down, the more challenging the exercise 8. Bear crawl hold (20 sec x 3 sets) 9. Modified side plank (20 sec/side x 3 sets) This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

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://www.youtube.com/watch?v=zzjlWj_Pk1g&t=12s Brad: I found that changing your sleep habits by one hour can dramatically change your life. This is research and everyone's going to want to know about this. It's interesting statistical information and it's accurate. Bob: I can't wait. Brad: All right the first thing, this really got my attention on this, when daylight savings time comes around in the fall and you fall back, okay? So that means you gain an hour of sleep, there was a statistical study that day in the United States, and there were 21% fewer heart attacks the next day. Bob: That's amazing. Brad: On the other hand, in the spring when you lose an hour of sleep, that next day, there are 24% more heart attacks that went to the ER. So really, it doesn't prove anything, but it really gets you thinking. Maybe that loss or gain of X hours of sleep is critical. Now we're going to go to number two. This is for both males and females. If you're trying to have a baby, your reproductive system is noticeably affected if you don't get enough sleep. So, if you're trying to have a baby. Bob: Yep, get pregnant. Brad: Get that family going, make sure you get adequate sleep. You know, at least eight hours a day if you're an adult. So, we'll move on to number three. If you're trying to lose some weight, you really need to get adequate sleep. If you're an adult, again, that’s eight hours. Don't cut yourself short, particularly if you do it consistently. Make that a goal when you're getting your weight loss. Bob: I read you burn more fat while you sleep. Brad: Yep, it's that fasting time. And I don't know all the technical parts of it but it definitely shows that. Bob: It's true. Brad: Yeah, it's true. So, get your sleep. It's a good deal unless you're a hyper person like we know some people. I think you really must work at it, but you can do it. Now, to number four. Bob, you probably got plenty of sleep, I don't think I did when I was in high school. Bob: I did, absolutely. Brad: So, your intellect, your IQ, how you think, your cognition is much better when you get adequate sleep. There was a study done with high school kids and their ACT tests. Bob: They need even more sleep than we do. Brad: They need eight to 10 hours of sleep. And they did a study of their group who did not get adequate sleep and the ones that did. And there was a significant increase in the ACT scores for those that got adequate sleep. Bob: Not surprised. Brad: Right. I know when I get up in the morning, I can think so much clearer than at 8:00 at night. Bob: Really? Brad: Yeah, by 6:00 at night, I'm burnt out. All right, number five, and the last one is pain. Particularly, if you have chronic pain, if you do not get enough sleep your body will increase that pain level. It's a chronic situation. It can build a snowball effect. Bob: Yeah, yeah. The more pain, the more you don't sleep. Brad: Right, and if you don't get sleep then you get more pain. So actually have a video that shows you seven tips that will help you sleep more. And this is updated from our other ones which we have similar videos. Bob: I can't wait. Brad: So yeah, pain levels, for sure. Get adequate sleep. Very good. Sleep well, learn well, and do everything better with your sleep. Bob: Peace out. 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 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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 March of 2023. For the original video go to https://www.youtube.com/watch?v=6pcbvYNhaI0&t=22s Brad: Using cold packs can be one of the best things to work with pain and eliminate it. However, if you don't do it right or make mistakes, they just don't work well at all. We're going to show you the right way to do it. Mike: Brad, this isn't working very well. Brad: We'll show you. We'll show them. With over 20 years of working with patients, I've seen this first mistake happen often. People will say, well, I've got this cold pack. I use it for my lunchbox, and I put it on my knee. It's just not working well as you saw with Mike. These are not made for your body. They're made for keeping your sandwich cold. So, what you need to do is get a cold pack that conforms. Now you can make your own, we have a video on how to make it an ice pack. Mike: It is a homemade ice pack. You'll need two bags. They work well. However, after a while, they're going to leak and start to break down. You can make more, it's inexpensive. Or you can buy one that we sell through iReliev. Brad: Right, now sometimes store-bought ones do not work very well if they come out and they're hard and stiff. Those are no good. The iReliev cold packs do not do that, they come out very pliable. One side already has a nice cloth on it, so you don't have to put a cloth on your knee. We'll talk about that. They are a good cold pack, make sure you get a good one. I just wanted to mention that the homemade cold pack is rubbing alcohol that you can get at the store and water. The video will tell you how to make it. Brad: Okay, the second mistake is that you need to get in a very comfortable position while you're doing it. We're going to show you three different options. If you're treating your back, this is a great way to do it. Pillows under the knees, pillow under your head. Take your cold pack, put it under your back, and just lie there for up to 15 to 20 minutes. Mike: Second position option is to get in a recliner. Put a comfortable pillow behind your back and then you can put an ice pack right back there if you're having back pain. Brad: Now, if you have leg pain, knee pain, or ankle pain, lift the recliner up so your leg is up. Take your cold pack. See how it wraps around the knee so nicely. Brad: You could put it around the ankle. If it's a calf, you put it here. And then again, 15 to 20 minutes, and voila. Brad: All right, one thing I wanted to mention is in your recliner if you've got nice, fluffy armrests, you can use them. If they don't, put pillows under your arms and take the weight off your shoulders. It's going to help everything relax up here when we're treating shoulder and neck pain. So, Mike is in the position, comfortable. You can take your cold pack, pinch it between the shoulder blade and the back of the chair and leave it over the shoulder. That'll prevent the cold pack from falling. Cold packs on the shoulder are always hard. They always want to fall, but that will prevent that. Brad: If it's upper neck or neck pain, get a cold pack like this skinny one. Wrap it around the side of your neck and then when you lean back if you have a recliner with a headrest and it'll stay right in there very nicely. I've done this many times. You can do the back of the neck, all over wherever you would like to do it. It's a wonderful thing to use cold packs when you use them properly. We also found out that if you have a migraine headache, you can cool down the carotid artery. If it's on the left side, you put that cold pack there and that can be a wonderful way to remedy and eliminate that migraine. Mike: Mistake number three is putting an ice pack directly on your skin no matter where it is. You want to be cautious of a bony area, like say your kneecap as well. What you want to do is you can put your ice pack in just a pillowcase. Or if you have thicker pants, just roll them down. It'll work as well and just cover it up. Put a little barrier in between there. Brad: Right, and one thing, if you get a nice cold pack like the iReliev, it does have a cloth barrier on one side that you can use without the cloth pillowcase. So, make sure, if in doubt, to put the pillowcase there or the cloth towel and be safe. You can frostbite your skin. Mike: But Brad, this is still feeling too cold, and I have a little layer in there. Brad: That's mistake number four is if you haven't used them before there's a chill factor that you need to get through. Now, if you feel cold like that, simply put on a towel so it's not so cold and you'll adapt to it. Eventually, you want to get that extra towel off to cool it down more and then you'll feel it very nicely. It's a good feeling once you get used to that and you'll look forward to it eventually. Mike: Mistake number five is not leaving the cold pack on long enough. Recent research has said at least 10 minutes but historically Brad and I were taught 15 to 20 minutes is perfectly fine. Brad: The nice thing about a cold pack is if you leave it on too long, they simply warm up and they're not cold anymore. So, there's really no damage or harm to be done. Mike: Yeah, so just throw them on, go about your day, do your work, and then just take them off when they're warm. Brad: That's right. So once again, cold packs are good for anything except for like we say “we can cure anything except for…” Mike: A broken heart. Brad: A broken heart and yeah cold packs aren't going to work for that. Mike: I'll try it out. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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.

Workout 1. Roll the ball in and out (10) 2. Roll the ball in and out - single leg (10/leg) 3. Bridge (30 sec) 4. Bridge hold while rolling ball in and out (10) 5. Inner thigh pulses (10 pulses x 5 sets) *Squeeze in on ball 6. Leg lifts (10 reps x 2 sets) 7. Plank (30 sec) 8. Push up ladder (5 reps, 4, 3, 2, 1) 9. Plank knee tucks (10) 10. Plank roll-outs (10) 11. Single leg lifts (10) and single leg circles (10)- right side 12. Repeat #11 on the left 13. Walk-outs (10) Stretches This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!