Equipment needed: 1 kettlebell Warm Up (2 minutes) *20 seconds of each 1. Jumping jacks 2. Squats 3. Reverse lunges 4. Mountain climbers 5. Hip hinges 6. Jumping jacks Workout *45 seconds of work, 15 seconds of rest 1. Goblet squats 2. Lawnmower row (22 sec/side) 3. Kettlebell swings 4. Single arm high pull (22 sec/side) 5. Reverse lunges (22 sec/side) 6. Bicep curls (22 sec) and Tricep extensions (22 sec) Bicep Curls Tricep Extensions *Rest 1 minute *Complete 2 more 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 November of 2021. For the original video go to https://www.youtube.com/watch?v=Tk0VZ8oV7j0&t=432s Bob: Well, what should we talk about today? How about how to fix plantar fasciitis while you walk? Brad: As we know, plantar fasciitis, typically foot pain on the heel, can last for weeks, months, and up to a couple of years. Bob: Even years, yes. Brad: It's a really debilitating type of problem. Bob: So, do you want me to show where plantar fasciitis occurs? Brad: Yeah, let's talk about some of the symptoms, and what people are experiencing. I bet you anything, people are going to say, "It hurts when I get out of bed in the morning, and I put that initial weight on it, and it kind of makes you limp, but it gets better with a little time. Bob: It's very typical. What we're dealing with is a tight fibrous material that runs on the bottom of the foot all the way up into the toes. And during the night it begins to heal, and then in the morning when you step on it, you break open the healing. Brad: Yeah. When you sleep you kind of point your toes down so the plantar fascia is on slack, then when you step on it, it pulls apart. So, it's like pulling the scab off a wound. Bob: Right. Where the red ‘X’ is, is a very common right in this spot. That's a telltale sign. Brad: Yep. When I have a patient, I'll kind of push around that area and look at their face and see their eyes open, and it's like, "Ow!" Bob: So, let’s start with how we're going to treat it. Brad: Well, yes. People are probably interested in seeing what the title talks about. Bob: So, all these things you should do before you get out of bed. The first thing you're going to do is stretch the plantar fascia. So, I'm going to take my hand, I'm going to grab the top of my foot, the forefoot, and I'm going to pull back the toes and the foot and give it a good stretch. Brad: You can do it while you're lying on your back in bed. You can sit on the edge of the bed while you do this, but do not get up and walk around yet. Bob: And then you want to do a little bit of massage to the area. Now you can do it with your fingers or your thumbs. A way to start is not to hit the painful area to start, maybe work around it. Start hitting the circumference around the area. Then you can do a splaying massage, where you put your thumbs together and pull them apart, and eventually get onto the spot. Brad: You can see where you're pushing in deep, the plantar fascia is tough material. You have to get in there and work on it. Your thumbs will get tired if you're doing it properly. Bob: Right, now, if you want to splurge, go ahead, and use a massage gun. And we have one here that has the ball attachment on it. Brad came up with this because you would think when you start with the massage gun that you would go right straight on. You can, but it's a lot more effective if you come in from the side and work it this way. And again, I would work around the painful area, and then if you can tolerate it, hit the painful area. Brad: Now you don't have to do the gun massage. If you don't have one, simply do it manually, and then we'll go to the next step, which we'll get to in a second. But this really does feel good. Bob: Well, it's easy to do. Brad: It is. You don't wear your thumbs out, especially if you have arthritis in your fingers or your thumbs if you're like Bob's and our age, where that kind of starts to happen. This really is a nice hand-saver and finger-saver. So, you'll wake up, you'll do the stretch, and that'll take 30 seconds. You'll do the massage. That'll take a minute or two. So, you have maybe two minutes total of preparation, and then what we're going to do is, like the title says, "Heal it while you walk," so, what we're going to go to is Kinesio tape. Bob: Right, K tape. Brad: This is a process that Bob and I years ago were kind of poo-pooing. It's like, "Well, does it really work or not?" And we've done more investigation into it. And then we got a hold of the book "Practical Guide to Kinesiology Taping" by John Gibbons. Bob: Yeah, he was on our podcast, and he convinced me to take another look at it. And he does a lot of it. Brad: He's been doing it for over 20 years. He is an expert. Bob: He gets involved in a whole lot of areas too, not just K-taping. Brad: So, we're going to use his recommendation on how to K tape for this. I'm going to show you now, what I did is, yesterday, I thought, "I wanna see how this really works on my feet." So, I taped myself yesterday, and I wore my shoes and whatnot all day yesterday, and all night. And I got up this morning, I went to the pool. I went swimming with it, and I thought it held up very well. You can see it's holding on. Bob: It's curling a little bit on the bottom though. Brad: It is, right down here. It did come off. Before I went swimming, that was tight as could be. So, I'm walking across the pool, wet and whatnot, swimming. Bob: It is still hitting the area where you want it to hit. Brad: Right. Exactly. So, I'm going to pull this off, and I'll demonstrate how you apply this properly, according to John. You know, this is a nice book. He goes over all the parts of the body. I've been using this on my wife's shoulder, and she's been happy with it. Bob: And trigger finger too. Brad: Oh, that's right. We just did it with that. I really don't think it's something that's going to cure everything just like that, but I think it assists. Bob: It helps accelerate the healing process and protects the joint and the area. Brad: Yep, exactly. That tissue that we're supporting. So, you do the stretching of the big toe, as we talked about. Do your massage, about two minutes into it. Then, you do have to have clean skin, which is key for this. There is one precaution I do need to mention. There is adhesive on this, it's made so that there's the least chance of having a reaction to it, but it is possible to have a reaction to the adhesive tape. If you don't have a problem with Band-Aids, or any other things, you're probably fine. Bob: What I've found, is it usually doesn't bother the first time, but maybe after you've done it for a couple of weeks, then it becomes irritating. Brad: One way or another, if your skin gets irritated, you can't use it. Bob: Yeah, you must stop. Brad: But most people do not have any problem with it. So, there's a little trick to using this. When I cut it off, I had a roll of tape, and he recommends Rocktape. We don't have any affiliation with it at all. But he says it's good. What I had on is not Rocktape, and it worked fine, but you take it off the spool, and then you're going to cut it, you round the edges. Just a regular pair of scissors, whatever you have. So, that's what I did. I'm using two different colors. There's no reason, it's the same tape. This is really nice, you don't have to sit there and kind of peel the back off the tape. Bob: You rip it. Brad: You rip it, and you pull, and it's a stretchy tape, that works nice. So, here we go. We put the first one just at the base of the toe. No stretch, at this point. I'm going to hold it there, and I'm going to pull. Once you do it a few times, it gets really easy. Now, you can stretch it to 100%. You'll feel it stop. And then we're going to go back down about half. So, we're at 50% stretch. Have some alcohol wipes, or a bottle of isopropyl alcohol, get all the oils and whatnot off your skin first. Bob: Yeah, prior to putting the tape on. Brad: Get it clean. That's critical. And it feels good on your foot, nice and cool, as it evaporates. Then you rub it on. As you get around the heel, the calcaneus, as you're keeping that 50% stretch, and then when you get to the last inch, no stretch. So, no stretch on the first inch of tape and no stretch on the last inch of tape. And that helps the tape stay anchored. Bob: It helps it to stay on. Brad: Exactly. And then you take the adhesive covering and you're going to go on the slippery side. One side is a little sticky, and the other side slips better, and you go on the slippery side, and you just rub the tape for 20, 30 seconds, and that helps seal the adhesive to your skin, so it stays. Then you take the other piece of tape. Bob: It’s going to be like a stirrup. Brad: Now this second piece is the key. When you do this, you want to have your foot dorsiflex. I want to mention that when you do this, don't point your foot down, have it pulled up. Before you put that on. I apologize. I'm a little out of order there. Okay, make sure you get this right. You are going to start on the medial side. In other words, the inside of the ankle. And we're going to go just above the malleolus. Again, no stretch to start with. Now on this one, you go all the way 100% and then back off just a little bit so you get 75% stretch. A little bit stronger, go right over like where Bob has that red spot on his foot, you're going over the sore spot. You come around and when you get to the anklebone on the other side, then you back off to 50%. And at the very end, no stretch. We anchor that down. Brad: And again, you're going to take a few seconds to seal that baby in there. Bob: So, how many days does it last really? We don't know, maybe, yet? Brad: It's going to vary from person to person. Bob: Depending on how active they are, and how much they sweat I suppose. Brad: Yeah, how much your feet perspire, and if you go swimming every day. I think, typically, I've used this on other parts of my body, and I've got two to three days on it. On my hamstrings, I just used it this summer. Bob: You look like an Olympic athlete now, with the tape on. Brad: Yeah. I felt cool walking at the pool. "I've got tape on my foot, what do you say?" So, anyways. You'll leave it on as long as you can. You can massage over this the next morning by hand. Bob: And put shoes on before you get out of bed. You should wear your shoes all day long when you're dealing with plantar fasciitis because you’re trying to get it to heal. Once it heals, then you can stop wearing shoes again or whenever you walk around the house. Brad: Exactly. So, there you go. Once again, we've covered another part of the body, but… Bob: We can fix just about anything. Brad: Except for... Bob: A broken heart. Brad: But we continue to work on it. 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 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 October of 2022. For the original video go to https://www.youtube.com/watch?v=8gh7KN6N7lg&t=104s Brad: Most shoulder problems are caused by or worsened by how the shoulder blade is on the rib cage itself. Oftentimes it's too low. Bob: Right. They call it depressed, but not mentally. Brad: So that can really lead to shoulder impingement. Bob: Which can lead to shoulder tears. Brad: Right. So you can't reach up. Bob: You really want to improve this. So we're going to start with the base and go from there. We have three exercises to show. Brad: Oh, three, Okay. That's better than four. Bob: Okay, the first one is the doorway stretch. Brad is going to demonstrate. Brad: So to do this, we're going to have to be tall enough to reach the top of the door. Get a hold of the edge, and make sure it's a good solid door. You don't want to rip it off the hinges. Bob: Yeah, right. You could use the door frame too. Brad: We don't have a door here, but anything that is about the right height where you can grab that is sufficient and that is going to hold your weight. Now, you're not going to hold your whole body weight on it but about 40-50% perhaps. We're using the hanging handles here. Bob: Right. Brad: I'm just going to drop down and I'm allowing the lat muscles to stretch, muscles in the back that pull your shoulder blade out of place. We're going to stretch them to allow that shoulder blade to go where it needs to go. Bob: Then back up again. You can do that throughout the day. Brad: Just think about that shoulder blade. I can literally feel it moving up when I'm stretching. And that's being aware of your body. A lot of times you don't think about stuff like that. Bob: Right. This next one is from Rick Olderman. It's called the all-four stretch. So, my hands are a little ahead of me and I'm going to go down and really stretch and move the shoulder blades at the same time. Brad: So, my fingers are on the shoulder blades. See how it moves forward stretching those muscles and ligaments. There you go. Bob: Now you can bring your arms out to the side a little bit and stretch to the right. Brad: So that's going to accelerate and increase the stretch. Bob: Or stretch to the left. Brad: There you go. Now it's going to work on the other side. You want to do that on a carpeted floor or someplace where you have some cushion. Now if you have bad knees and that's uncomfortable, and you want to do it at your desk you can. If you have a chair or stool that has wheels on it, it's a little better. Hands go on the table or desk and stretch. Bob: Or slide your hands along the desk. Brad: Sure. I'm going to actually hold a side, that helps. Move it in. Stretch. And again, we're not trying to stretch the joint here so much but get that shoulder blade to move. So, think about relaxing that shoulder girdle, that area on the back of your shoulder. Bob: Yeah, it looks better already. Brad: Good. Life is good. Bob: All right. This one's a little bit complicated but you take the pinky side of your hand, put it up against the wall, go up to about 90 degrees, and then at that point you try to think about lifting the shoulder blade. And then I go down and drop it. At least 10 times throughout the day. Brad: Yep. Could you do this on your other shoulder too for maintenance? Bob: Yep. Absolutely. Brad: Yep. Maybe you don't have to do it 10 times, but you know you'll want to do it a few times. 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 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 (2 minutes) *30 seconds of each 1. High knees 2. Arm circles (forward and back) 3. Walk out planks 4. Jumping jacks Workout *40 seconds of work, 20 seconds of rest 1. Squats 2. Push-ups Modified Push up 3. Jumping jacks 4. Plank 5. Reverse alternating lunges *Rest 1 minute *Complete 1 more time 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 posted with permission from https://www.senioradvice.com/assisted-living What is Assisted Living? Assisted living is a form of senior care that provides residents with supportive services and assistance with the activities of daily living (ADLs). ADLs include things like bathing, eating, hygiene, and dressing. Assisted living services may also include basic first-aid and assistance with medication management. It does not include regular medical care, rehabilitation services, or skilled nursing care. Assisted living communities typically offer both semi-private and private rooms, a robust activity schedule and social opportunities for residents, and will have communal areas for residents to enjoy such as a fitness center, lounge, courtyard, or pool. Assisted living facilities (ALFs) are sometimes confused with nursing homes, another long-term residential care option for seniors. But, the two differ in a few key ways. First and foremost, nursing homes provide a higher level of medical care than what one will find in an ALF. Nursing homes are intended for those with a serious medical condition that requires around-the-clock care, or those who need that type of care in the short term as they recover from an illness, injury, or surgery. Assisted living facilities provide supportive services and assistance from trained staff, but the goal is to help residents remain as independent as they wish while ensuring they have the assistance they need. Additionally, while nursing homes are a clinical setting, ALFs are a more social community setting. Thus, the primary focus of nursing homes is resident health, while ALFs are intended to support relatively active and independent seniors. What Is Assisted Living? Top Cities for Assisted Living in the US Miami, FL, Baltimore, MD, Phoenix, AZ, Anchorage, AK, Tucson, AZ, Houston, TX, Milwaukee, WI, Scottsdale, AZ, Portland, OR, Seattle, WA, Tampa, FL, Los Angeles, CA, Detroit, MI, Vancouver, WA, San Diego, CA, Jacksonville, FL, Las Vegas, NV, Spokane, WA, Hialeah, FL, Dallas, TX, Sacramento, CA, San Antonio, TX, St Louis, MO, Grand Rapids, MI, San Jose, CA, Mesa, AZ, Chicago, IL, Wichita, KS, Bakersfield, CA, San Francisco, CA Types of Care, Services, and Amenities Provided in Assisted Living Facilities Assisted living facilities provide care to ensure that residents remain healthy and safe while enabling them to retain as much independence as they would like. This care may include: Assistance with ADLs such as grooming, bathing, dressing, and eating Medication management or assistance with self-administered medications Basic first-aid Assisted living facilities do not provide regular, high-level medical care and are not the appropriate setting for a senior who needs around-the-clock care. Most facilities do offer around-the-clock emergency assistance, however. ALFs may also have visiting physicians or nurses regularly come to the facility to provide medical services for residents, but this is not guaranteed and will vary from facility to facility. Other Assisted Living Services In addition to the care described above, most ALFs also provide the following services: Meal preparation Housekeeping Laundry and linen services Transportation Interior and exterior maintenance Common Assisted Living Facility Amenities Assisted living facilities are designed to be social communities, so most offer extra amenities that promote social interaction and enhance residents’ quality of life. Some common amenities you may find in an ALF include: Indoor or outdoor pool Fitness center Courtyard and/or garden area Walking paths Coffee shop, bistro, and/or café Private dining room for special events Concierge services (package drop-off and pick-up, dry cleaning, etc.) Religious groups and services Library Beauty salon, barbershop, and/or spa Guest suite and guest parking Who Should Consider Assisted Living for Themselves or a Loved One? Seniors Who Should Consider Assisted Living Seniors who need some daily assistance, but have no major medical conditions. Assisted living is ideal for seniors who need some help with their day-to-day tasks, but do not have any major medical needs and would like to retain some of their independence. ALFs are structured so that residents can get the assistance that they need with ADLs, but can still live as independently as their capacities allow. Because seniors have the ability to continue to live independently if they wish, ALFs may be an appealing option for seniors who have been resistant to moving to a long-term care facility in the past. Seniors who live alone and would like a community of other older adults. Seniors who live alone in their own homes may feel isolated or lonely. Moving to an ALF provides a built-in community of others in the same life stage, plus the security of assistance and support from staff. Those who are looking for a community feeling should choose an ALF with a lively activity schedule and try to visit communities in-person to gauge how frequently residents socialize and participate in community events. Seniors who are ready for a stress-free lifestyle Assisted living facilities provide peace of mind that help is just a call away when daily tasks become too difficult to manage independently. Additionally, most offer housekeeping and linen services for residents’ apartments, interior and exterior building maintenance, and, in some cases, extras like valet parking. These services may come at an extra fee at some facilities, so be sure to ask about all costs and fees before signing on with any community. Seniors interested in living in a community with luxurious amenities While the amenities offered at ALFs will vary, some are designed to feel more like a hotel than a residential care facility. This type of ALF may have pools, a full-service spa, boutique fitness classes, chef-prepared meals, and more. Seniors Who Should Consider Other Options Seniors who don’t need as much care may fit better in senior apartments or an independent living community While ALFs do allow residents to live independently until they need care, some active seniors may prefer to live in an environment where everyone else is completely independent, too. Senior apartments or independent living communities may be a better fit for a senior who truly does not yet need assistance with any of their daily activities. These communities are designed with seniors and accessibility in mind, but there is no type of assistance provided. Independent living communities may have scheduled activities and outings, but senior apartments typically do not offer any type of services. Seniors who need consistent help with ADLs but desire a home-like setting may find care homes to be a better fit Many people enjoy the large community environment of ALFs, but it is certainly not for everyone. Those who prefer a home-like setting should consider a residential care home. Like ALFs, care homes provide assistance with ADLs and may provide meal preparation, housekeeping, and other assistive services. But, they are much smaller, typically with less than 10 residents in a home. This makes care homes feel more like a “regular” home versus a complex setting and may be preferable for those who get overwhelmed in large groups or who want a more personal experience. Seniors with dementia or Alzheimer’s should consider a memory care community Adults living with Alzheimer’s or another form of dementia have specific needs for their health and safety that may go beyond what an ALF can provide. However, some assisted living communities do have special memory care units. These units should have higher security measures than the rest of the community to prevent wandering, and the care team should have more specialized training in working with those with memory impairment. Some seniors and their families may also prefer a dedicated memory care facility. Seniors who need around-the-clock skilled nursing are best served in a nursing home While ALFs do provide 24-hour emergency assistance, the communities and their staff are not equipped to provide around-the-clock medical care. Seniors with those needs would be best served in a nursing home where the focus is on resident health and more experienced medical personnel are always present on-site. Seniors in this position may also consider home health care with a trained aide. Seniors who feel anxious about their potential future needs may prefer a CCRC Continuing care retirement communities (CCRCs) offer a continuum of care from independent living to assisted living, memory care, and/or skilled nursing care. By offering all of these types of care in the same community, seniors can essentially “age in place” in their chosen community as their needs change over time. CCRCs are an appealing option for those who worry that they may develop the need for a higher level of care in the future and are concerned about the process of moving to a new community in old age. Some CCRCs also offer financial protection against prohibitive long-term care costs for things like memory care and skilled nursing care. The Cost of Assisted Living According to Genworth Financial’s 2019 Cost of Care Survey, the average monthly cost of assisted living in the United States is $4,051. However, depending on your location and the type of facility you choose, you may face significantly higher or lower costs. Some communities include meals, care, and extra services like housekeeping in their monthly cost, while others charge a lower monthly rate but have extra fees for any service or amenity that goes beyond that community’s “baseline” rate. Additionally, some communities are simply more expensive because they provide residents a more “luxurious” living experience, with recently renovated apartments, perhaps, or state-of-the-art amenities. When selecting an ALF, be sure to ask exactly what is included in the monthly rate and what will cost extra. Assisted living costs typically rise and fall in accordance with an area’s cost of living. The cost of assisted living in an area with a high cost of living is likely to much higher than in a less expensive area. For example, the average cost of assisted living in California is $4,500 per month. This is higher than the national average, but is expected, as California has one of the highest costs of living in the U.S. Meanwhile, in North Dakota, the state average is $3,405 per month. Even within states, the cost can vary drastically. In the San Francisco area, one of the most expensive places in the country, the average cost of assisted living is $4,750 per month. However, in less expensive cities the cost is significantly lower. For example, in Bakersfield, California, the average monthly cost for assisted living is $3,650. Paying for Assisted Living Considered a long-term care option, assisted living expenses are most frequently paid for out-of-pocket or by a combination of other methods such as Social Security, pensions, veterans benefits, insurance, home equity, and various savings. Long-Term Care Insurance Long-term care insurance is a private insurance policy. Similar to health insurance policies, the price varies greatly depending on the age of the policyholder, general health of the policyholder, and amount of coverage. Coverage could be denied for people with pre-existing conditions such as Alzheimer's disease or Parkinson's disease, or for people above a certain age. Not all insurance will deny based on these conditions, so it is important to explore different insurance companies. You can learn more about long-term care insurance by visiting https://longtermcare.acl.gov/. Medicaid Medicaid is a combined federal and state health insurance program for those with low income and limited assets. Administration of the program is overseen by the Centers for Medicare and Medicaid Services (CMS), but policies vary from state-to-state. Medicaid does not directly cover the cost of living in a long-term care facility like an ALF but may pay for services used in conjunction with the facility’s care such as visits from a home health aide. This is typically through Medicaid waiver programs, which are provisions that allow states to cover additional services, such as long-term care, that aren’t covered under federal Medicaid guidelines. An example of a common waiver that can help cover the costs of assisted living services is the Home and Community-Based Services Waiver. Medicaid has strict eligibility requirements, and eligibility requirements for specific waiver programs may be even more stringent. Medicare Medicare is a federal government program for those 65 or older with low income and limited assets. It generally does not pay for assisted living, but it will cover skilled nursing or home health services that may be used while living at an ALF. Medicare Supplement Insurance or Medicare Advantage plans may, in some cases, cover the cost of long-term care other than just skilled nursing. If you’re hoping to find coverage for assisted living-related expenses with one of those two options, be sure to check the specifics of your plan, as they do vary. Aid and Attendance Benefit for Veterans According to the VA website, the Aid and Attendance (A&A) benefit may be accessed by war-era veterans and their surviving spouses. It is a tax-free benefit designed to provide financial assistance to help cover the cost of long-term care in the home, in an assisted living facility, or in a nursing home. You can learn more about the eligibility requirements and how to apply for these benefits at VeteransAid.org. Life Insurance Some life insurance policies may provide options that can help pay for assisted living. Depending on your specific policy and situation, using life insurance to pay for long-term care may or may not be a good idea. It's best to discuss your options with an insurance broker or financial advisor before making any decisions. The following options are some of the ways in which life insurance may be used to pay for an ALF: Life Settlement: You can sell your life insurance policy to a third party for market value and use the proceeds to fund a long-term care benefit plan. Surrender Policy: You give up ownership and the death benefit. If the policy has accumulated cash, the insurance company writes you a check for the full amount of cash value, which is often taxed. Policy Loan: You can take a loan from your life insurance policy, which means you won't pay taxes. However, you can't take it all or the policy will lapse. 1035 Transaction: This allows you to exchange cash value from an existing life insurance policy into a new life insurance policy with long-term care insurance benefits tax-free. Reverse Mortgage Loans The Home Equity Conversion Mortgage (HECM) is a reverse mortgage that seniors take against their home's equity. Insured by the federal government, this type of reverse mortgage is only accessible via lenders approved by the Federal Housing Administration (FHA). Once finalized, the lender makes payments in a single lump sum, monthly installments, or as a line of credit. The loan does not have to be paid back until the last borrower passes away or moves from the home for one full year. The home is usually sold, and the lender is paid back the full loan amount plus interest. If you want to use a reverse mortgage to pay for assisted living, know that one of the co-borrowers must remain living in the home to qualify for a reverse mortgage loan. Once the surviving homeowner permanently moves out or passes away, the loan is due. Private Pay In situations when costs aren't covered through other means, paying via private funds is an option. Sources of private funds for assisted living include retirement accounts and 401Ks, savings accounts, annuities and insurance plans (including life settlements), trusts, and stock market investments. Home equity and bridge loans can also be used when transitioning to an assisted living facility or increasing care services. Social Security is used by over half of those in assisted living as their primary means of paying for housing, and this can be an ideal solution for those who are receiving most of their care, including transportation, medication, and meals, through these facilities. Evaluating Assisted Living Facilities All seniors and their loved ones will have different preferences when it comes to finding the “right” assisted living facility. But, the following general points can be indicative of a high-quality, safe, enjoyable community, and should be considered when selecting an assisted living facility for yourself or a loved one. Activities and Socialization One of the reasons that many seniors choose to live in an ALF is the opportunity to socialize with other residents of the community. If this is something that’s important to you or your loved one, be on the lookout for a facility with an active community and regularly updated calendar of activities. If you have the opportunity to visit the community in-person, pay special attention to whether residents seem to be congregating and participating in activities, or keeping more to themselves. This observation may help you decide if a community is the right fit. Safety Features Even more important than the social culture of an ALF is the safety of the residents. The security measures of each facility vary- some employ 24-hour security staff while some use automatically-locking doors or surveillance cameras, or all of the above. For the safety of residents, many have a community-wide emergency response system. You and your family will know what security features you need to feel comfortable, but it is not to be overlooked. If you’re specifically looking at a memory care unit within an ALF, be sure that the area has special safety measures in place to prevent wandering. Transparency A facility should be able to tell you up-front how much you can expect to pay, what is included in the monthly cost, and any extra fees you may face. Aside from the financial elements, all staff should be able to provide you with information about resident life and the care they provide. To ensure that a facility is being completely transparent, ask to view the following documents: Sample admission contract A copy of the Resident Bill of Rights A copy of the most recent survey results from state regulatory inspectors A recent list of weekly activities and events A recent weekly menu of meals and snacks In addition to helping ensure that a facility is transparent, viewing these documents can help you compare the details of what one facility offers versus another. Most importantly, don't overlook your instincts. You want your loved one to be safe, happy, and healthy. If something feels "off," it's best to trust your gut or investigate whatever prompted your concern. As you begin to tour assisted living communities, keep a list of standard questions so you can compare answers across all your contenders. AARP provides a printable resource (with room to write your notes) Caregiver Checklist for Evaluating Assisted Living Facilities. The checklist covers everything from safety to resident rights to fees. Assisted Living Regulations Assisted living communities are not regulated nationally like nursing homes. Rather, each state has its own laws, regulations, and licensing standards. Though the details vary, there are certain rules and regulations that essentially all states have in place. These regulations include: Staff Training: Almost all states require that staff undergo some sort of training- in some states, as many as 25 hours of training are required for the caregiving staff while other states may have no training requirements (though facilities may take it upon themselves to provide staff training). Staffing Requirements: Many states require that at least one staff member remain on-site around-the-clock. Some states may have more specific requirements, such as that the on-duty staff member must have CPR training or have other medical credentials. Additionally, some states maintain minimum staff-to-resident ratios. Admissions Requirements: Assisted living facilities are not equipped to provide care for all seniors, specifically those with certain medical conditions that require care beyond the facility’s scope. States typically dictate who can and cannot be admitted to an ALF. Scope of Care: States can dictate the type and level of care ALFs may provide to residents. For example, a state may allow ALF staff to assist residents with opening bottles of medications or adhering to a medication schedule, but not physically assist with medication administration. In general, all ALFs will be permitted to provide assistance with activities of daily living and serve meals to residents. Beyond that, the scope of care of ALFs varies between different states. The National Center for Assisted Living (NCAL) maintains a summary of all state regulations, updated each year. Be sure to review this when it comes time to decide about assisted living communities. Assisted Living FAQs What is the difference between an assisted living community and a continuing care retirement community (CCRC)? Assisted living facilities are specialized communities intended for seniors whose primary need is assistance with the activities of daily living. While seniors in ALFs can live as independently as they please, the communities are designed for seniors with more advanced needs. CCRCs, on the other hand, provide a continuum of care and are intended for seniors who anticipate their needs changing over time. Most CCRCs offer the full spectrum of independent living, assisted living, memory care, and skilled nursing care. Seniors would likely find the same services, care, and amenities in the assisted living section of a CCRC as they would in a dedicated assisted living community. Learn more about Continuing Care Retirement Communities. What are the top things to look for when touring an assisted living facility? The best way to determine if an ALF will be the right fit for yourself or a loved one is to visit the community in person. It provides an opportunity to pick up on things that wouldn’t be apparent on paper, such as whether or not residents are socializing, if the staff is attentive to resident needs, and if the community’s grounds and common areas are kept clean and tidy. Learn more about what to look for when touring an assisted living facility. Will moving to an assisted living facility take away my independence and privacy? Assisted living facilities provide residents with as much- or as little- assistance as they need. If you are able to complete any, or all, of your ADLs independently and safely, you are free to do so. ALF staff is there to support residents when they need it so that they can retain independence in other aspects of their lives as much as possible. Learn more about common misconceptions about assisted living facilities. What is an assisted living needs assessment? A needs assessment is an evaluation that all residents will undergo upon first moving into an assisted living facility. It is designed to test the senior’s physical and cognitive health to determine the best care plan to meet their needs while living in the community. Additional documentation and records from one’s physician are always useful, but will not replace the needs assessment. Learn more about the assisted living needs assessment and its importance. What should caregivers do to prepare for a loved one’s move to an assisted living facility? Transitioning from one’s home to a residential care facility can be an emotional experience for both a senior and their loved ones. Because ALFs employ a team of caregivers, family members will no longer be responsible for the bulk of their loved one’s care. But, caregivers and family members may be responsible for packing up their loved one’s things and coordinating the move. Additionally, they can provide emotional support and work with the ALF to make sure that their loved one’s needs are being met. It’s also useful for caregivers and family members to familiarize themselves with common assisted living terms so they can best navigate their loved one’s care. Learn more about the key terms every caregiver should know. Are there any financial assistance options for paying for assisted living? Assisted living costs an average of $4,051 per month in the United States, which is out of reach for many seniors. Financial assistance options, such as Medicaid waiver programs, VA benefits, and long-term care insurance are available. The assistance programs available to you- as well as the cost of assisted living- will vary depending on your location. Learn more about how to pay for assisted living. For more resources visit: https://www.senioradvice.com/assisted-living/colorado or https://www.senioradvice.com/assisted-living

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2022. For the original video go to https://www.youtube.com/watch?v=RCRZG7jrIvI Bob: Today we're going to talk about never throw your old shoes out until you do this. So Brad's going to take the way, the lead on this. Brad: So, we have a number of shoes here. They protect our feet. They help us balance. They help us maneuver on uneven surfaces, but they also tell the story about what can happen to you in the future. They don't only affect your feet, but the shoe can tell you how it can affect your knee, your hip, and your low back. And we're going to show you how to read this information. It's not that hard actually. Bob: It's like reading the tea leaves. Brad: Yeah. And you don't want to just do it once, you want to do it as every time you wear out a pair of shoes. You'll see how it can change, like myself, when I was in my thirties and in PT school, compared to now my shoes wear different. Bob: Is it because you changed your running or just because you're older? Brad: I don’t know. That's another story. We want to get on with the program. Bob: So, we want to look at wear patterns. Brad: Correct. Well, not only just on the bottom of the shoe, but there's more than that, but we'll get to that. We're going to look at the bottom of the shoe where it contacts the ground, the floor, wherever you're walking or running and see how that looks. And we're going to show you just a general pattern. This is actually how big Bob's foot is. I traced his shoe. Bob: I can't believe that. Brad: Yeah, isn't that amazing? Bob: Yeah, because I don't have that big of feet. Brad: Anyways, so here's the bottom of a shoe, the shaded portion represents a normal wear pattern. You heel strike typically a little more on the outside of the heel, it rolls across the foot more on the outside and then goes to the center and there is a nice, more of an even wear pattern there. Bob: This is the right shoe by the way. So, my right side. Brad: If you're going to buy a pair of shoes, and you have a pattern like this, you’re probably going to ask for a pair of stability shoes. If you have a good shoe salesperson, they'll know what you're talking about. If they don't, go somewhere else, get a new salesperson. Brad: Now we're going to go to, if someone is flat footed or a pronator is what we call that. Here's the right foot again. The wear pattern here is on the inside of the foot. And with that, a motion control shoe is what you want to look for. Bob: Now that's a very stiff shoe. Brad: Yeah, there's very thick soles on those. Bob: You can't bend it like you could bend some shoes. Brad: No, not at all. Bob: It is just rigid. Brad: Yep. And they're a little more expensive. But if you are a pronator, your whole leg internally rotates. It can stress your knee, stress your hip and your back. So, this is one of those patterns that you want to pay attention to, so you don't get problems up the chain. Bob: Now I want to warn you too, that these shoes, anyone you pick, still has to feel good. You should put it on, and it feels good immediately. If it hurts or doesn't feel right, that's not the shoe for you. Brad: Right. Bob: Don't go out thinking you are going to eventually wear into it. It should feel good at the store. Brad: I had a salesman, my daughter's a little flat footed and she put one of these on and she said, "it feels like there's a big bump there and it wasn't comfortable." He said, "oh, it'll be okay, you know, give her a couple weeks." And I said, "no, we'll try something else." Bob: Yeah. Brad: The next one is a supinator. That means you walk on the side of your foot. We’ve got real life examples of all these, except for the pronator. But we've got some nice examples that wears on the outside of the foot. People who supinate have more of a tendency to roll their ankle. You can sprain your ankle because they do supinate. And that one you'll need a cushion shoe. Typically, it's a rigid foot. Bob: Yeah, my wife likes cushion shoes. But I typically think, in your case, it's because you externally rotate your hips. Your hips are shaped that way, the bones are. Brad: Right. Yeah, my walking pattern is different than my running pattern. Bob: Sure. Bob: Which is very interesting. And if you are a runner and you want to be a forefoot runner, in other words, your heel doesn't touch the ground as much. You're going to see the wear primarily in the forefoot. Maybe a little bit in the heel but not so much. Bob: And that's what you want to see it. Brad: Right. Then you know you're doing what you want. Oftentimes a minimalist shoe is what people use for that. Which is nice cause they're usually a little cheaper. Bob: Well, the idea with the minimalist shoe too is that you're trying to strengthen the foot. Brad: Sure, you're right. Bob: You know, there's a whole movement out there, that's saying that our shoes are getting too big, they're making our feet too weak. Brad: Too much support. Yeah, and I've been using minimalist shoes for three years now because I went to a fore foot running and I'm very happy with them. Bob: Did you have to work your way into the minimalist shoe or were you able to use it day one and just keep using it? Brad: I went to a minimalist and I just did it. It took me a couple years. I had sore calves. It's not an easy transition. But that's another video. Bob: Well, that's what I was thinking, maybe use an old shoe and a new shoe, and go back and forth. Brad: Oh yeah. We could do that. That's an option, where you have two different shoes you run with. Bob: You're supposed to switch off all the time anyway. Brad: Yeah. If you're a serious runner, run with two pair of shoes and alternate them. Anything to make it cost more, it seems. Bob: Yeah. Brad: All right here we have some real live shoes from both Bob and I. So what you're looking for, when you look at your shoes before you throw them away. Look at, this is Bob's shoe. Bob: This a walking shoe for me. Brad: This is one of your walking shoes. You can see the pattern here is wore. Just like a normal wear pattern. It's kind of hard to see, but you can see it's wore on the forefoot. We have some more wear on the outside heel. Bob: You can't see the ridges on the black section anymore. It's flattened out. Brad: So, Bob you're normal. Bob: Well, I've got high arches. Surprisingly high. Brad: You don't have any foot, knee pain, or hip pain from anything? Bob: No. Brad: Okay, and this is just a walking shoe. One thing I do want to mention is, on these shoes you'll see the outsole, which is usually a dark colored material, and then the white color is softer. When this dark part gets through and it hits the white, like it almost is right here. You need to get rid of the shoe. We have some better examples of that. Bob: The problem with that much wear is it'll start altering your walking. It'll start enhancing whatever problem you have. Brad: And it may not just happen over a period of time. Once it wears out, you get to that soft cushion, it can wear out quickly, and within a few weeks, you can really start developing some knee pain or hip pain for whatever reason. And it's because your shoes are worn out. Bob: Yeah. I have bought probably a hundred pair of shoes, if not more in my life. Brad: Now this is my running shoe. And here's the midsole, it's a minimalist shoe, so it’s all the way across. And if you look it is completely worn out. And I did this so that I can do this video. Plus I didn't feel like buying a pair. But I had no foot pain, no pain, but I did get rid of them about a month ago. But this is pretty severe. I'm down into the cushion, the white part of the shoe. That's air-filled foam if you will. And you can see it's really starting to take ahold there, and that makes my foot tip outward. Brad: Now, if you look at a walking shoe, I use it for yard work now, but you could see here, it wore through the outsole. You can see right there is the end sole. But it's pretty normal pattern here. Bob: Yeah. Brad: Right across where it should be. So, my running is clearly different than how I walk. Bob: Right. But you walk with your feet turned out. Brad: I do, yep. Bob: And you run with your feet turned in, you keep them straight. Brad: Exactly. That's why we have the wear on the outside. So, this is my new running shoe. It's minimalist. I don't know if I'm going to like this one, but it was on sale. And I think it fit good enough. We're going to see. So, it's flexible. Bob: They are cushion shoes, aren't they? Brad: But it has no outsole. It's all just air cushiony. I have a feeling these are going to wear out pretty quick. I'll keep an eye on them. I have a little bit where the blue is, so we'll see how this goes. This is what you need to do with your shoes is check them out and buy shoes and pay attention to what kind of shoes you're wearing, and which ones feel better and go with the ones that feel better on your feet, knees. Bob: That has a pretty big heel yet for a minimalist. Brad: Yeah, it's pretty light though, and the whitist blue part kind of goes up higher than it actually is because it cuts up, so it's not a true minimalist but it's more in that direction. Bob: Sure. Brad: What happened was I wanted to get the exact pair I had. Well, this is two years ago. They don't make them anymore because they're not pretty anymore. I don't know, same color. But wait Bob, there's more. Bob: There's more. Brad: There's more, Bob has other part, his issues. You want to talk about your issue on the top of the shoe. Bob: Yeah, so if you look at my feet, this is not a good thing to see, but I have hammer toes and that means the extensors, the muscles right on top of the foot, are overactive. Brad: They pull your ankle up and your toes up. Bob: These are firing when they shouldn't be really to be honest with you, they're over firing. They gave me tendonitis a couple times throughout my running career. Right up on the top of the foot. And on both of my running shoes here, I have a hole. I actually wore a hole out. Brad: I've had this too in the past, but I've corrected my running. Bob: I've corrected mine now, my latest ones now, I don't have it anymore. Brad: And how did you correct it? Bob: When I run, I think more about relaxing and pushing off on my feet or push off on my toes. When I don't think about it, I actually lift my toes up. It's weird. Brad: I did the same thing. I thought about keeping my toes relaxed when I lifted up my foot and I was able to control it and it wasn't as hard as fore foot running to change. Bob: Right, it doesn't take that much, but it is funny I got that tendonitis on the top of the foot. I'm like, what, how, why am I having pain on the top of my foot? It didn’t make any sense to me. Brad: So, if you're having that, that's probably what it is. And you're probably going to see this pattern. I can't believe I'm sticking my hand in your shoe. I do want to say one thing, this can be a very complicated topic. If you're having problems in your knees and you can't figure this out or you don't want to, you can get gait analysis on a treadmill with cameras on you and you're going to need a trained individual, probably a therapist, or a trained athletic trainer, and they will do a detailed gate analysis. They look at your running or walking in slow motion to see how they can correct it by orthotics, inserts, other changes. Bob: There might be problems that are causing it further up the leg. Brad: Yeah. They may give you stretches or something, you know that may be a necessary thing. But for most people, this will give you a good understanding. I don't know if this is going to do anything regarding our biggest dilemma. Bob: Brad and I can fix just about anything. Brad: Except for... Bob: A broken heart. Brad: Right, and this shoe thing is not going to even touch that. 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 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.

Equipment needed: Mat (optional) Workout 1. 1-minute bridge 2. Side lying series (20 sec of each movement) Starting Position a. Leg lifts b. Forward kicks -start in position above (a); kick leg forward and then back to starting position c. Back kicks -kick leg back and then to starting position d. Forward/back kicks -kick leg forward and then back e. Forward circles (small) f. Forward circles (big) g. Back circles (small) h. Back circles (big) i. Pulses -small leg lift up and down *Repeat on the other side 3. 1-minute bridge 4. Tabletop position (on hands and knees) a. 8 straight leg lifts- extend the leg out, lift, and lower b. 8 kickbacks (knee bent to 90 degrees) *Repeat on the other 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 January of 2020. For the original video go to https://www.youtube.com/watch?v=1c9f69mWjLk Bob: This is an update on seven exercises you should do absolutely every day. Brad: Right. We’re going to shorten this one up and it's going to be a little different on the exercises too. Bob: Let's get started. Brad: We want to mention that all these exercises promote pain free lifestyle activities, because we are working range of motion and almost all of them promote better posture. Bob: Yep. That's so important to everything. Brad: Exactly right. So, we're first going to do the infamous chin tucks. Bob: Everyone should be doing these absolutely every day because almost all of us struggle with that head forward posture. Chin tucking. And you were going to show how you can use the stick to determine whether you are doing it correctly or not. Brad: Right. I’ve got contact at my butt and my shoulders, and when my head touches, I know that I am in good posture. I'm not bringing my chin down; I'm going back and bringing the chin into the throat, and you are going to do between five or ten of these. This is one you can do every hour. Bob: If you have poor posture and look up instead of bringing your head straight back, that shows you have a ways to go. Brad: Right. So again, that one can be done easily throughout the day. You don't have to do ten of them, if you do them every hour or so, just do two or three and it all adds up with good reminders. The next one, it’s nice to have a towel roll for this or you can use your hands. Bob: I'll do the hands. Brad: Okay and I’ll get that towel roll. It’s best to do it with a chair so you can rest your back. Bob's not going to, he'll show you without but, using a chair's a little bit better. And we'll start with a little chin tuck and roll back. All these exercises, by the way, should be pain free, if they create pain there's probably a problem and you shouldn't be doing them. So, keep that in mind with all of them. If one of them hurts, skip that one. Bob: Brad and I just know historically from working with a lot of patients that quite often this is the direction that people are tight in. And if you work this direction, it actually helps motion in almost all directions. Brad: Exactly. Bob: So, this is the one you want to do because a lot of times you're head forward all day or head down, you want to go the opposite direction. Brad: And five to ten repetitions on that. That one can be done throughout the day. Maybe not as often as the chin tucks. The next one is postural scapular retraction. Bob: I'm going to do it with the “W." Making a “W” here and squeezing my shoulder blades together. I like this because it is stretching the chest muscles while at the same time you're strengthening. Brad: Right. Bob: Now the Booyah Stik works even better because you're really getting the stretch. It's really promoting the stretch and at the same time you're getting the strengthening in. So, it’s just a nice way to stretch posture. Brad: Yeah, it’s a nice accessory. Bob: Next is back extensions. So, a very simple one, you're going to lay down flat on your stomach hands underneath the shoulders. And you're going to start by pressing up probably just part way to start. Bob: The big thing here is you're not lifting the pelvis at all. Brad: Get that butt down. Bob: Now this one you should not do if you have spondylolisthesis. Brad: Spondylolisthesis or spinal stenosis back here in the lumbar area. We have another exercise coming up that will be good for those. Bob: Yeah but these are really great for preventing back pain and for a lot of people they're great for treating back pain too. I do these every morning. I do a good set of 20 to be honest with you. Brad: And you've got good range of motion. There aren’t a lot of people your age that are that flexible in the back. Bob: That's right. I’ve been doing it for many years. Now we're going to go do cat and camel. So, I'm arching up. I'm arching down. Up. Down. Brad: These are nice, do about ten of these. Bob: Good for mobility, it works on thoracic mobility and a little lumbar mobility too. Brad: Remember to breathe with all of these. We should have mentioned that right away but that's what the reminder is, to breathe and relax. And the next one we're going to go to the hamstrings. I'm going to show a good way to do it standing. Bob is going to do it lying down. They're both nice ways to stretch. Standing the knee's straight and keep your back straight. I'm going to show you can use a stick or the Booyah Stik, that makes me keep my back straight. I'm getting a good hamstring stretch. If you do it with the stick down, you don't want to round your back. Bob: You don't want to round out. Brad: You keep your back straight. Go ahead Bob I'm going to keep stretching. Bob: This is simple you're going to grab underneath your knee. Right on the upper thigh and you're going straighten out your knee. Pull the foot towards me as much as I can and as straight as I can. Keep breathing. I'm going to get the other side too. Brad: There's a lot of different ways to stretch a hamstring. But these are two good alternatives. And then the infamous heel cord stretch. There are several ways to do it. If you have an incline board, I think that is by far the best way to do it. But if you don't have it that's fine. You don't need one. Brad: Bob will show you there. You can do it at a countertop. You can go up to a wall. And the back leg is where the stretch is going on. The front one is just hanging out there. This one you can hold 15 to 30 seconds. I personally like to put pressure on and pressure off. But you're going to find that a lot of people will encourage 30 second hold, static hold. Bob: I think I told the story before. About one of my favorite Reader's Digest little stories. A lady was going out for a run, so she had parked her car and she was standing behind the car doing this stretch and another guy comes up and starts helping her try to push the car. He thought she needed help. Brad: He thought it was a broken-down car. I wonder how long she let him do that? Bob: Right. Especially when it's in park. Brad: All right so get through those seven stretches. Again seven is a wonderful number. Bob: It's a magic number. Brad: It's complete. Bob: Right and remember Brad and I can fix just about anything. Brad: Except for… Bob: A broken heart. We're working on it. Brad: Stretch 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 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 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 February in of 2023. For the original video go to https://www.youtube.com/watch?v=EUOc_wx5abE&t=230s Brad: We are going to show you how you can sleep all night long, sleep like a baby, and we'll get going. Bob's awake, he's ready to go. Bob: Ready to roll. Brad: So we have got seven sleeping tips, they're confirmed by scientific research, on how you can get to sleep faster and better. Some of these are new I didn't know of before. Number one is routine and consistency. In other words, go to bed at the same time every night. Bob: Even on weekends. Brad: Even on weekends, that's right. It's the same thing as when you have young children, you do the same thing, and they go to bed at seven o'clock every night. Bob: I do this for bed. Brad: You do? Seven o'clock? Bob: Yeah, right. Brad: Number two, take a warm, or even a hot bath, prior to going to bed. If you don't want to do that, just do a hot bath to your feet alone. And the whole idea is after you get out of the hot bath or the foot bath, things cool down in that warm atmosphere. Bob: Then your body's ready to sleep. Brad: Yep, and when your body cools down at a nice rate, that's a good sleeping atmosphere. Number three is a five-minute worry journal. In other words, you don't have to take five minutes, but get a piece of paper out, write down the things that you need to get done tomorrow, so you have them down and you do not have to think about it. Bob: This totally works, Brad. Brad: Yeah. It frees the mind up of your little worries, and you know you're going to get things done the next day. It only takes a little bit, and it's going to work, it's going to be productive to start the next day. Life is good. Bob: Absolutely. Brad: This is a big rule. The bed is only for sleeping and intimacy. Bob: No TV, no phones, no tablets at all. Brad: That's right. And it's a strict one. So just draw the line, and you're done. It's going to help. Now, no lights at all, complete darkness in the room. And this is interesting, we talk about the light, your eyes obviously sensing light, but your skin can sense that light as well, and that causes a reaction to make sleep not so easy. So, and you want to talk about the color of the light, Bob? Bob: The color should be red. Brad: Red. So, your clock, the digits, if you got a digital clock, which everyone does, or a night-light, make it a red one. Also get a pair of blue-light filtered glasses, wear them one hour before you go to bed, and that can help eliminate those blue light effects. So, on the other end of the spectrum, we've got blue light, opposite of red light. Blue light makes you want to stay awake longer, we're not going to get into the reasons for it, but they understand it well. Blue light does include cell phones, TV, all these electronic components. Bob: Yep, LEDs. Brad: That's exactly right, so stay away from that, and then use the glasses, even if you're not using that, one hour before you go to bed. Bob: Right. Brad: Next, room temperature. Really critical. Bob: So important. Brad: Yeah, that's right. They say 60 to 67 degrees, so somewhere in their area. Bob: Very cool. I sleep so much better when I'm cooler. Brad: Which you're fine with. If you're at 72 degrees, you're not going to sleep as well. And finally, white noise. So if you're not familiar with that, it's just, like a fan, people primarily use fans, you can also buy white noise machines and you can pick what kind of noise. Bob: Now they have apps on your phone for white noise. Brad: Yep, apps on your phone. And it's just background noise, very calm and soothing, works very well. I use a fan. What do you use? Bob: A fan. I’m a fan of a fan. Brad: A fan. Okay. Very good. All right, if you address all seven of these, and if there is any of them that you haven't used, I have a feeling it's going to help. And maybe there's four or five that you've avoided, just because you weren't aware of it. Bob: Yeah, it makes a big difference. Brad: Yep. You can't go wrong with more sleep, and better-quality sleep. Bob: Right. Brad: So, I don't know. You want to go to sleep? Bob: Yep. Get out of 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 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 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 1. High knees 2. Straight leg kicks 3. Walk out plank Workout *20 seconds of work, 10 seconds of rest *2 rounds, resting 1 minute in between rounds 1. Plank (on forearms) 2. Right side plank 3. Left side plank *Same as pictures above 4. High plank 5. Mountain climbers *Pull your knee towards your chest, alternating legs 6. Tabletop leg extensions *Start on hands and knees, extend one leg out, lift and lower *20 seconds per side 7. Scissor kicks *Start with legs up towards the ceiling, keep both legs straight, lower leg towards the ground, alternating legs 8. Scissor kicks with arms added *Start with arms and legs up towards the ceiling, lower opposite arm and leg towards the ground, alternating sides 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!

Neck pain is one of the most common musculoskeletal disorders, affecting 27 per 1000 people on average. According to research published in BMC Musculoskeletal Disorders, there are several risk factors that can exacerbate neck pain. In particular, aging is the most important risk factor for most chronic pain, as the normal anatomy of the cervical spine changes at advanced ages. While the studies show us that there is no definitive treatment for neck pain, there are ways that we can ease the severity of pain by targeting the causes behind it. Keep reading for a closer look. Causes of neck pain Common causes of neck pain include muscle strain from overuse or worn joints that worsen with age. In some cases, persistent neck pain has a specific cause, such as a damaged facet joint or disc that stems from injury or the growth of masses, including tumors and cysts. Here, the pain only becomes aggravated by factors such as bad posture, smoking, or obesity. Treatment of neck pain Strained muscles in the neck can be addressed with specific massages that target the restrictions and trigger points in the structural tissue around your neck. Often called the ‘slow fix’, self-help myofascial release progressively helps your body release and rebalance through a series of stretches and deliberately-induced pressure. Neck stretches, where you turn and drop your head to one side, can help ease you in. It is especially key, however, that one first uses heat therapy to coax the muscles in the neck to loosen up before treatment. The usage of massage tools such as our inflatable myofascial balls can additionally be used to ease the body into the massage treatment. Myofascial balls or trigger point balls can be lied on or leaned against for 90 - 120 seconds to allow time for the muscles to release. This can be done by placing two inflatable myofascial balls in a bag, lying flat on the floor or bed, and positioning the bag under your neck so that your spine is between the balls. Medical intervention becomes necessary when neck pain worsens or persists after several weeks of self-care. This could be a sign of a more serious problem, such as damaged muscles, ligaments, disks, vertebral joints, or nerve roots in your spinal cord, or even a sign of other health conditions such as meningitis or rheumatoid arthritis. In these cases, it's important to address these underlying causes first. Prevention of neck pain According to the research from BMC Musculoskeletal Disorders, the most commonly reported risk factor for neck pain was working in awkward postures. This is critical information, considering how the latest data from Pew Research Center tells us that the adoption of key technologies by elderly people has grown markedly in the last decade. 61% of those aged 65 and older use a smartphone — and prolonged smartphone usage according to research published in the Journal of Physical Therapy Science can lead to poorer posture. Interventions are important to accommodate these lifestyle choices. Investing in ergonomic accessories that reduce neck pain can help. Having an adjustable tablet mount, for example, adjusts your tablet at an angle so that users do not have to hunch over and lean in to get a better view of the screen. Users can instead focus on maintaining a relaxed and straight spinal curve. Otherwise, investing in ergonomic furniture such as an ergonomic mattress can help older people sleep better and rest strained neck muscles. The orthopedic mattress from Nectar, for example, makes use of medium-firm memory foam so that the spine remains aligned with gentle pressure during sleep. 90% of their customers already say that their mattress helps with overall aches, including neck pain. Otherwise, a lack of proper sleep has also been shown to lead to increased inflammation, and better sleep quality brought along by a more comfortable mattress could lead to less discomfort. Early prevention and treatment are key to addressing neck pain. If you are struggling with neck pain, get started with our Neck Pain Relief Program where we determine the direct causes of your neck pain and the best ways to address them. By becoming proactive with treatment, you’ll be able to enjoy your ache-free senior years. Written exclusively for Bobandbrad.com by Agatha Cameron

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2023. For the original video go to https://www.youtube.com/watch?v=77gJLUEFanc&t=39s Bob: This is a two-part stretch. Brad: I'm in the middle of the first part of the stretch. So, I'm using stair rails, handrails to support my arms. I'm getting stretch in my shoulders, my lats, my low back, my hips, and calves. Bob: You could use a sink to hold on to. Brad: Yeah, you could grab anything solid that is about that level. A sink you can get your hands around so you don't go backwards. Bob: And Brad, what do you call this? Brad: The Stretcharoo! Bob: Stretcharoo! Brad: Stretcharoo! Nice general stretch. You're going to hold it for 15 to 30 seconds. If you wanted to go longer, you could, but that's a good rule of thumb to start with, anywhere between there. Bob: And no pain, no pain. Brad: No pain, yeah. If you are feeling pain, you have an injury or a joint replacement, you may not want to do this. This is for generally healthy people. Bob: Okay, Brad. Show them the second part of this stretch. Brad: Right, so after you've done the first part, you're going to drop down. If you have steps, you go down to whichever step you feel comfortable with regarding the stretch on your back, in your hamstrings, in your arms. I may start at the top and then word down. Bob: It's a good hamstring stretch. Brad: Yep, so you'll lock the legs or knees out for more hamstring and arch your back. You'll feel it right back in the back of the leg. I like to do a little twist here to get the trunk and the sides of the trunk along with it, so we don't miss any parts of the body. You can drop down. Whoa. The hamstrings are starting. Bob: Lean back. Brad: Yep. Oh yeah, the hamstrings are starting to feel it. Arch the back and then do it. Yep. Bob: The Stretcharoo! Brad: Stretcharoo is right. More flexible people, you can go down to here. Again, you're not trying to create any pain, just a gentle or normal stretch, use good judgment. If you do not have a staircase like this, we're going to show you some options with a chair or a stool. Bob: Great. You look flexy. Brad: Ah, I feel strong like bull. So you can move around and adjust yourself. Again, 15 to 30 seconds. We'll get to a chair next. Bob: You didn't go back and forth. Brad: Oh yeah, yeah, yeah. You can go back to the squatting. Or combine the two. That's a good option. And then strong like bull. Okay, now, if you do not have the stairway at your house, use a chair, a sturdy chair with armrests, and then you can start out with this stretch with your hands of the armrests, as we talked about, for your 15 to 30 seconds, arching you back and et cetera. And then drop down to the seat of the chair. You can do the first one, the squatting with your hands on the armrests. The only thing is, it has to be a sturdy chair, because if you lean back, obviously we want to stay stable. Bob: Right. You could use the sink and the chair. Brad: Right. Yep. Put the chair, use the sink to hold on a little higher. The sink really works out well, you know. Bob: I agree. Brad: I think that's why they made sinks, is partially for exercising. Well, you know, over the years, we've done that many times with patients. "Go home, hold on to the sink, so your fingers are around it, then do your leg exercises." Bob: Good point, good point. Brad: Yeah, if you're a therapist, you get what we mean. Otherwise, it's just babble. Bob: Adios. Brad: Take care. Bob: Stretcharoo! 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 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.