This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2021. For the original video go to https://www.youtube.com/watch?v=UVFw_Co4MxM&t=179s Bob: Today we're talking about a stretching expert who reveals the best time to stretch every day. We're actually going to talk about the best methods to stretching too. Brad: As well, yeah, I think this is going to be very interesting cause this is a good question. I think a lot of people may be questioning. Bob: My expert is Brad Walker. Brad: Oh, I thought that was going to be Brad Heineck. Bob: Not Brad Heineck, I had him on a podcast and he verified all the stuff that I'm about to say. Brad: Yeah, he's got a nice book on stretching. Bob: He's written a dozen books. He’s been at this stretching since the ‘90s, so he's been around. Brad: Yeah. He knows what he's talking about. We better carry on. Bob: So, when is the best time to stretch? Now, Brad, I know in the morning is not always the best time to stretch for this reason. One reason is your discs. The discs in your back. Brad: Between the vertebrae. Bob: Between the vertebrae, the bones that stack out to make your back, they fill up with fluid at night called? Brad: Imbibition! Bob: Imbibition, yeah. So actually, in the morning, you're taller than you are in the evening. And you're also at a little more risk, putting that disc under more stress because it's already got the stress from the increased fluid. So, you want to wait until you're up for about an hour, maybe after you've walked for a while before you do any stretching. So, the morning's not a great time. Midday for most people, I think, is just too busy. You know they're working! Brad: Yeah, unless you get a siesta and you can get two hours off or something like that, which in the United States that's pretty rare. Bob: Right, so Brad Walker, what he does is he stretches right before he goes to bed. He and his wife have all their torture tools on the floor and they lie on the floor, and they work on stretching. And he said this has a lot of benefits. One, the body heals all night long. So if you're stretching the injury, it'll have a chance to recover all night long. Brad: You get it to relax a little before you go to bed. Bob: He also says it works on a neuromuscular level. So, the last thing your nervous system remembers before you go to bed is this stretching. Brad: Sure. Bob: So, if you want to get the best bang for your buck, stretch at night. Brad: So, we're talking probably 10 minutes maybe more. Bob: While you're watching TV, make it a relaxing thing. But now this is the key. If you really want to make some gains, what you really want to do is apply some heat first. This is probably the best thing you can do. So, if you have a body part that's really lagging, let's say your calf muscles with your squats. Put a heating pad on there and warm it up a little bit before you massage it. The next thing you could do is a massage and then you stretch it. Brad: Now, if you didn't have a heating pad or you wanted to take a warm bath, would that work or a warm shower? But you want to heat it up, and get the initial relaxation going. Bob: Sure. Yeah, they have those heating pads that you put in a microwave and heat them up. Brad: Yup, there are a lot of options. Bob: I like the Thermotex heating pad. This is far infrared heat. These really penetrate deeply. I wouldn't recommend this just for this. If you're having trouble with your back or something like this, I always liked this because it penetrates deeper than normal heat. Brad: They're relatively expensive so if you really want to get deep heat and get benefits from heat, then it might be something that you may want to invest in. Bob: It's an investment. But this penetrates 2.36 inches, as opposed to regular heat which only penetrates skin deep. All right, so what you are going to do if let's say I'm really troubled with my quad and my quadricep is really tight, I would just put the heat on, maybe I'd hit both at the same time. I would heat it up for maybe five minutes once the pad is already warm because this takes ten minutes to warm up. And then I would hit it with a massage gun. And you know it depends on your tolerance, you could maybe use the bullet head. The massage guns all come with five different heads. The easiest is probably the air-filled. Brad: Less aggressive, yes. Bob: The bullet is probably one of the most aggressive. Brad: Yeah, and I have the one in the middle, the round head here. So, if you do have a tight quad, you may get on that. If you get down closer to your knee, then you don't want to use a bullet head, use a round head. Right now, my quads are a little sore from running over the weekend. But you may spend three to five minutes on a larger muscle like that, that you're getting after. Bob: Yeah, if you find a spot that's really tender, you may want to spend a little more time on it or work around it. I mean that's an indicator that it probably needs some work. If you want to know which muscles to work on, which ones feel tight? When you put it out to stretch, if it's the hamstrings, work on your hamstrings. Brad: Right. If you've got some sore muscles from doing something outrageous or you know, more than you normally do, work on those muscles a little bit. Bob: Right, right. And then after that, you can perform the stretch. Brad: Yeah, the whole idea is to get the muscles relaxed, get circulation to increase, and that's going to improve healing and relaxation. It's going to make life better. Bob: It's funny Brad, when I was talking to Brad Walker, the stretch expert, he mentioned heat last time I had a podcast with him. And now it's so obvious that you should do heat first. Have you ever done it? Brad: Well, not really you know. Bob: No, I mean, I've never done it before I stretch. Brad: I stretch after I get done working out where my core is up, as a result of working out. But not like this. Bob: It's interesting. He does not think you should stretch for flexibility after working out. He goes, "The muscles are already tired, they're a little bit vulnerable. We don't want to stretch it to the point of injury." So that's why he waits two hours before stretching after a workout. Brad: Well, that's a good point to bring up. Bob: I told him that and he goes, "Right, there was a lot of misinformation out there." And he goes, "That is not true you should not stretch." I said the same exact thing. Brad: Well, wait ten years and they might change their mind again. Bob: If some more studies come out on that. Brad: But really, try this and see how you respond. If you sleep better, if everything is working better it's clear. Bob: It does make sense to me. I like to massage my feet with the foot massager at night. Right before I go to bed. But I'm going to start doing my calves and heat because my calves are always the problem area. Do you want to show a couple of stretches, Brad? Brad: Yeah, for example, I've got a hamstring issue that if I maintain them, I'm much better off. I ran over the weekend. Bob: You had a five-mile race, right? Brad: Yeah, I did. Bob: How did you do? Brad: Good, I felt really good about it. Actually, I won my age division. I might've been the only one in my age division, I really don't know. But I think I ran about a 7:20, 7:25. But I'm sore. Bob: I'm impressed, Brad. Brad: My calves and my quads are sore. So now we're going to do the massage for five minutes. Oh, that feels great. Bob: Right and then you do a stretch. Brad: Yeah, let's just show. This is I think the best hamstring stretch, particularly if you've got back problems and you don't want to irritate your back, this is the best. In my opinion, of course. You get a stretch strap or you can use a belt. The thing is with the strap I can grab the loop, and I can relax. And I'm just going to go up and I may bend the knee, and then bring the knee to the chest to get the hip a little bit. Brad: And I always have a pillow or something to rest on or just relax because when you're relaxed you get a better stretch. The big benefit I like with the stretch strap, you're not interfering with your back. And then I'll bring the leg out to the side, and I'll get the medial aspect and the groin muscles, which really is helpful, I think. It really completes that stretch. Bob: So, how long do you think he recommends stretching before you race? Brad: Ah! Pop quiz time? That's a good question. Bob: You're going to be wrong. I know what you'll answer. Brad: Yeah, I read his book too and it seemed like I thought it varied a little bit. There were some variables. Bob: Depending on the type of stretch probably. It was only like three to four seconds that you stretch. Brad: And how many repetitions? Bob: He didn't say how many reps, but what he would do is he'd go stretch, then he'd start, he'd run slow. I walk to start. And then if he feels something, like a spot that's bad, he will stop and then stretch that spot. Brad: Oh, so is this all part of a warmup? Bob: Yeah, all part of a warmup, which makes sense to me because I've done that before where I've gone out for a run, and I started feeling something right away. I stopped, and I stretched my calf or my quad. So, a really good thing to follow. You have to watch the video with Brad Walker or listen to the podcast. Brad: Yeah, but be careful in whatever you do. Bob: Yeah, thank you. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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.

Follow these rules: Can do it with your knees straight. 1. Go against the grain (fibers) 2. Stay until you make a change - hopefully no longer painful 3. Use the correct head: a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness. b. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis if used sideways. (Big & Small Round Head) c. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for relaxation. d. Bullet Head Attachment: Aggressive. We have found it to be helpful with treating trigger points or knots. e. Plastic Flat Head: Moderate. Good on IT band, Pectoralis Major (with ribs underneath), or Plantar Fascia (bottom of the foot). f. Steel Flat Head: (Can be heated up or cooled down prior to use). Moderate to Aggressive. g. Knobby Attachments: Generally, for larger muscles. More aggressive. h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon. Flossing: Seated Quadricep. Hit the entire four muscles and add in some flossing (movement of the muscles and nerves). Bending and straightening the knee while aggressively applying the massage. You can use a knee glide or fit glide. This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you

This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2019. For the original video go to https://www.youtube.com/watch?v=NN5EGCzJazQ&t=7s Bob: Top five little-known secrets to enjoying a long winter. We're right in the midst right now. We turned the corner. The days are getting longer but we've got a couple of tough months ahead, January and February. In Minnesota and Wisconsin, it gets tough. All right, number one, I'm a get right to it, Brad. It really is a mindset issue. The Norwegians, actually embrace winter. Brad: Oh! Bob: They look forward to it. When I used to walk outside in the cold weather, I'd say, maybe you've seen this meme, why do I live where the air hurts my face, why do I live in a place like this? This is how I look at it. You've heard of cryotherapy before? Brad: Yeah, cold, ice cubes. Bob: Yeah, actually now, one of the more popular things is to do whole-body cryotherapy. And actually, I saw the research on it, it actually helps with ankylosing spondylitis, MS, degenerative disc disease, and it helps you sleep better. I'm serious, it helps all these things. Brad: So how do you achieve full-body cryotherapy? Do you walk outside naked in the winter? Bob: Well no, but you know what? When I walk to the car and freeze, I'm thinking, I'm getting a little bit of cryotherapy right now. I mean, seriously. I think this is good. So in the morning, I go out and get the newspaper, I go out in short sleeves. It's only a couple of minutes. Brad: You’ve got something on? Bob: Yes, yes, yes, I'm wearing sweatpants. But I go out, and then in the afternoon, I go out and get the mail, the same thing. I'm getting my cryotherapy. Brad: That's a good way to look at it. Actually, there are athletes, who is that one guy? Bob: LeBron James does it. Brad: Yeah, and the other guy, he's not an athlete. Bob: Oh, Tony Robbins. Brad: Tony, yeah, he jumps in a big tub of ice and water. Bob: He does that and he also has a big unit too for cryotherapy. I think they use dry ice or something like that. Brad: Oh, he does? Whoa! Bob: That's something else you might want to check out if you need an anti-inflammatory treatment. So, if you're in Minnesota and Wisconsin, you don't have to worry, you get cryotherapy for free. All right, number two. I look at it as my opportunity to read more. When it's the summer, I'm outside. I'm doing a lot of things outdoors, I'm not reading. During the winter, I try to read at least 20 pages a day of the interesting, non-work type of material, because we read a lot for our work too. Brad: Right, it's like being in school. Bob: Yeah, I think 20 pages a day is a reasonable goal. But when you do 20 pages a day, you start knocking off some books. You're going through them Brad: Right, absolutely! Bob: Number three, use some bright light therapy. So, they have these desk models now. This is full-spectrum, not non-UV light, but it simulates the sun. Brad: I think it's LED. They've really come along. That has really changed lighting, LED technology. Bob: Right, yeah, it really has. What it does is it can help you if you have Seasonal Affective Disorder. My daughter suffers from this and she really likes to use a lamp. Brad: Gives her some relief? Bob: Yep. It helps set your circadian rhythms. I've been reading about that lately. They help you sleep better. Brad: Yup, that's good. Bob: So, do you want to turn it on, Brad, just so they can see how bright it is? It's got three little settings. Brad: Oh, absolutely. We got a little button right there, woo. Bob: This is what they called Circadian Optics. This was on "Shark Tank". That's where I saw it. You see the nice little unit. This is about 60 bucks. There are cheaper ones. Brad: Sure, good. Bob: Number four. I look at the winter months, and I think we both try to really get down and work a little bit more. Do you know what I mean? I look at it during these six months which are more of the cold-weather months, I try to get 60% of my work done for the year. Brad: Oh, so you can play more in the summer. Bob: Right, right. So, we're going to do maybe a few more videos. We're going to do maybe a few more programs. Brad: Except December's a tough one. Bob: December? Because of Christmas and stuff. Brad: Yeah, a lot of family things going on and that's gotta go first. Bob: That's why January and February, we must really kick it down, Brad. All right, number five. This is not related really to winter, but it's any month. I just saw a huge study on smiling more. We talked about this, Brad, we don't smile enough. Brad: Well, yeah, my wife said, we must smile more. Bob: I'm smiling now. Brad: Especially at the beginning. Bob: If you see our smiles, you're going to wish that we don't. They've done studies on this. It produces good hormones, makes you feel better, and makes you look better to others, too. Brad: And I believe it takes fewer muscles to smile than to frown. Bob: Right. Honestly, fake it 'til you make it. But if you smile more, it's going to make you feel better and you're going to start acting better. Brad: Sure! Yeah, it's a chain reaction. Bob: So, there we go, I think we're done. Brad: I didn't even get to put any of my input in there. Bob: Well, do you want to say something? Brad: Nah, I forgot it all, it was all pretty much in line with that though. Bob: All right. Brad: Thanks, everybody. 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 January of 2020. For the original video go to https://www.youtube.com/watch?v=EnLPbVBNVjg Bob: This video is a part of a series of videos on plantar fasciitis. So this one is called, will a night splint help my plantar fasciitis? Now, the purpose of a night splint is it's going to apply a stretch all night long so that the plantar fascia gets healed in a lengthened position. Brad: Which is the same as when you're up and standing. Bob: Which is the same as when you're up and standing. And quite often what you'll find out with plantar fasciitis is that it feels good when you wake up in the morning. Then you take a couple of steps and it retears. And all of a sudden you have that really sharp pain. So what we're trying to do is prevent that by stretching all night long. This worked really well for my wife. This is what put her over the edge, but I would recommend that you first try our first four or five videos and see if that helps you. Maybe you aren't going to need a splint. Brad: Right. Yeah, it's an option. Bob: It's an option. So, you're going to try the stretches and massage first. The problem with splints is they can be bulky. They can have a poor fit. They can be uncomfortable, and it can take a while to get accustomed to them. It could get to the point where it may even affect the way you sleep, and believe me you need your sleep in order to heal. Brad: Right. Bob: So, that's the negative part of it. So again, if you're making the improvement, hold off. Some people, with, when they have a stretch on their foot all night long, it actually, the foot gets numb, so that's not good either. Brad: Right. They may have it adjusted too tight possibly. Too much stretch. Are we going to get into that, Bob? Bob: Yeah, we'll talk about that, but we're going to talk about four different options basically I have here. The first one is an anterior night splint. That means a splint that fits on the top of the foot more. Brad: Yeah. Maybe should we say more clearly what the splint is doing. So that we clarify the stretch. So, if I'm laying in bed all night long and my foot is like this, which everyone sleeps with their foot we call plantar flexed, that plantar fascia is going to start to heal in a shortened position, and when you stand up and put weight on it, stretch and it tears like Bob was talking about. If we maintain the foot in this position all night long, it will heal in the same position as when we stand on it, eliminating that painful tear. Bob: And it even goes up into the big toes. That's why you'll see some of these, we like it when they actually stretch the toe a little bit too. But again, it's got to be tolerable. You can't put up with it if it hurts all night long. You won't be able to sleep, and you won't, you'll be throwing this thing away. Brad: Right. Bob: So, very good that we took time to do that. These anterior splints, what I found out with them is they do well in holding the arch up, but they don't really pull on the toe at all. But they did research, and they found out that these kinds beat out the posterior ones to some extent. I have one here by Vatery. I'm absolutely not recommending it, not by any means. This is only part of it. It fell apart on me. The little buckle fell off. It's hard to put on. It's just, it was awful. Brad: So, anterior means the front of the foot. The splint is on the front of the foot, and there is nothing on the back or the side of the foot in regards to an actual splint. And you'll see the difference when we show the posterior. Bob: The nice thing about the anterior one is they usually tend to be a little bit less bulky. My wife had one that was just really a nice one. I would have recommended it all day long, and they no longer sell it. I mean, it was not bulky. It worked well. Brad: And the other thing is when you get up at night if you have to go to the restroom or something? Your foot, you can walk on it. Where with the posterior brace, if you're half awake, and all of a sudden you forget you had it on, it could pose a risk of a fall. Bob: I mean it's made so you can walk on these, but they're a little Herman Munster. So, this is a posterior splint, and like Brad is saying, you know, the problem with it, it's bulky. You know, imagine this in bed with you under the sheets. Again, it does work. I like the fact that you can really adjust how much tension you have. Brad: So I can push the toes down more or, as it gets better, you continually pull it up a little bit at a time. Now, past neutral would be too much. I feel an aggressive stretch, but I'm just demonstrating the adjustability. Bob: Now, a lot of them come with a little wedge so you get a little stretch on the toe. So, positionally, I like the posterior brace so much better. But comfort-wise, they're not as good. The problem is, I know I look at the reviews. They all have kind of poor reviews. I haven't found any anterior or posterior splint that has decent reviews. So, it's kind of a bugger. Brad: I've got a patient right now who's had it for a long time, and he says, yeah they help, but he doesn't wear it every day. He says maybe three nights a week, and it does help when he takes it off, but it's a little awkward in bed with sleeping. And so again, it's something that you really should use consistently day after day after day. And then if you go one or two weeks, and you're not getting good results, then you can assume it's not going to help. Bob: The other thing you can try is a plantar fascia night sock. Now, the problem with these is people have been having trouble with the fit. But they sound like the perfect thing, don't they, Brad? It's a sock, and it has a little strap that pulls up and attaches to usually a little bit of a collar on the ankle or calf. The problem is people really have trouble with the fit on those, but if you can get the fit right, I would probably lean toward those. Brad: So, that's just a regular sock. Bob: Yep, and it's got a strap attached to the sock and it pulls up to a strap that goes up to the ankle, and they attach it. Brad: What's it called again? Bob: Plantar fasciitis night sock. So, the final thing which Brad and I aren't so sure about, ideally what it's doing, is a compression sock. Brad has one on. So, they have plantar fasciitis compression socks. They have great reviews, they have thousands of reviews, and they're in the 4.5 range. So, you might want to check them out. They do definitely feel like they hold your arch a bit, right, Brad? Brad: Yeah, I mean they're tight to get on. You don't just slip them on. You have to work at it a little bit, but it feels good. If you have any swelling problems, it's going to at least help that, and it's supporting the plantar fascia for sure. But, it's got good reviews. We have not had patients that have worn it, and said, yeah they really help. Bob: Right, we haven't had anyone. Brad: But that's not to say we're behind the times. I don't know why. Bob: Yeah, we'll find out. Maybe you guys can let us know in the comments below whether it helps you. Thanks, everybody. Again, check out the full series at bobandbrad.com. 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=Fpv8MZrGF7I&t=98s Brad: All right, Bob, frozen shoulder. You can begin these exercises once you're out of the inflammatory phase and you're in the freezing or the thawing phase. Bob: We have seven exercises for you. Brad: If you're not familiar with the inflammatory phase, that's when you first get it, it's very tender, it's sore, and you may get a shot of cortisone from your doctor. Bob: Might even hurt at night. Brad: Yep, and once you get through that, there are two more phases, and these exercises will jumpstart you and get you going. Bob: Excellent. Brad: All right, the first exercise, get yourself a dumbbell, two to three pounds is adequate, or something in that range. Bob: A soup can would work. Brad: What we're going to do is called a pendulum, a very common exercise for the shoulder. You stand hinged at the hip, put your arm on something to support your body weight, and let the arm just relax and start swinging it. The idea is the weight helps momentum. Bob: And break those adhesions. Brad: Exactly, get that scar tissue broken up a little sooner than later. Forward and backward. Bob: It can be a little sore, but not a lot of pain. Brad: Yeah, if it's creating sharp pain, it's not ready for it. A little bit's okay. Do this for two to three minutes and do that two or three times a day. Bob: Sure. Like an elephant. Brad: Oh, an elephant’s trunk, yeah. You can think of it that way. All right, the next one is the Statue of Liberty stretch. You will need a stick four to five feet long. It doesn't have to be a Booyah Stik, you can use a mop handle. Bob: Or a broomstick. Brad: A piece of Dowling, whatever it is. You're either going to put it on the ground or on the chair that you're sitting on. I'm going to put mine on the ground and it works, you'll see. Take your sore, tight shoulder and that's the one you're going to walk up as far as you can until you tighten the shoulder up, it's as much stretch as you can get. Good posture and lean forward. Bob: It pulls. Brad: Yeah, you'll feel it pull on that shoulder. You get really good leverage. That leverage is a big advantage for this particular diagnosis. Bob: So, what if my broomstick slips? Brad: Yes, now the Booyah Stick has a nice rubber bottom, so it won't slip. If you have something that's slipping, take your shoe, put it in the shoe and that'll help grip it and that'll work well. Bob: Then after you do it once, you can go up again. Brad: Yep, and you'll notice after a few days or a week or two you're getting up higher. You get to the top of the stick, man, you're feeling good. Good stretch. And then if you start on the floor, you can move the stick up to the chair. Put the shoe up in there and do it just like Bob was. Brad: All right, number three coming up. This is one of my favorites. The next one we call the paddling because it's just like if you've ever canoed, it's like you're paddling a canoe. With the shoulder that is stiff, I'm going to grab about the middle of the pole and push it back like this and stretch it so that we get that extension. We don't only want to stretch forward, but we want to go backward into extension. Bob: Again, slight pain is okay. Brad: Yep, 5 to 10 repetitions so you go back, hold and stretch. Hold and stretch. I do this one. Bob: Every morning, right? Brad: Yep, as a maintenance program and I just do 10 on a side. It takes me less than 30 seconds. But if you have a frozen shoulder you're going to spend a little more time with it than that. I would do the other arm as well if you can. Bob: Right. Keep it limber. Brad: All right. Number four, you're going to start with that same stick again and you're going to grab it with both hands in front of you, palms away from you so your thumbs will be out. We’re going to simply go out to the side. We call this abduction. It will probably not go as high as flexion but whatever you do, just do the same thing. Stretch and relax. 10 times do those two or three times a day. This is a relatively easy stretch, very similar to the paddle. Just out through the side. Okay, the next one is what we call twists, like the peppermint twist or whatever it is. Anyways, take that same stick, and bring your hands about a foot apart or so. You can do this lying on your back or standing like Bob is and kind of like you're a helicopter and we're getting some rotation stretch on the shoulders right, which is important for functional things like driving a car or opening a doorknob. Do about 10 of them. Bob: You're doing a good job, Brad. Brad: Do them as much as you can throughout the day, at least three times. Bob: We have two more. Brad: Number six, this one's a little more complicated until you do it once or twice and then it's very easy. The arm holding at the bottom is the involved, tight shoulder. You take your stick, grab it behind your back with the palm away from your body, and grab it above with your good arm. Bob: The top palm facing the body. Brad: Yeah, good point. And make sure you have a shirt on, so it slides on your shirt and as it comes up, it's a nice stretch. This is a good stretch to do for a healthy shoulder, frozen shoulder, it's going to probably be later on as you get more flexible. So, to get to that position, this is the way I explain it to my patients. Put your stick there, thumb down, palm away from you, grab it, lift it up and go over the top of your head with your forearm and then you're there. And simply stretch away. Bob: Beware of splinters. Brad: Yeah, if you've got a piece of Dowling, make sure it's varnished, or you don't have any splinters on it so you don't have to do to the urgent care and have a doctor pulling out splinters or your spouse. All right, and the last one. The last one is near the end of the phase to get the maximum range of motion. You can do this if you have the pull-up bars at home. We're going to do some hanging. One thing that's nice is to go against the wall so you can use the wall to control how much intensity the stretch is. Bob: It adds some support. Brad: We are using our Pull Up System. Bob: And it's tremendously on sale, Brad. Brad: That's right, they're like half off right now. $50 and they work really well for pull-ups, but we're not going to do the pull-up for a frozen shoulder. All right, so whether you're doing your chin-up bar or the pull-up bar, like I said, if you can get your back against the wall, I'm sliding down. You may only get a little way down to start out with. As it improves, use more body weight. The friction in my body against the wall is really nice, it really helps you to control the descent down and the intensity of the stretch. Bob: Yeah, it's good for your back, too. Brad: Oh, yeah, decompression of the back, shoulders, this is a wonderful thing. Bob: It makes Brad taller. Brad: Yeah. Eventually, you can see I'm just hanging here, and I do these daily and so does Bob, just as a maintenance program for the shoulders and the spine. All right, that was number seven. I'm feeling taller, my shoulders are stretched. It’s definitely a good waker-upper in the morning, as well. Bob: Yep, you look good, Brad. Brad: Well, thank you, Bob, wow. 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.

Follow these rules: (Can do with knee straight) 1. Go against the grain (fibers) 2. Stay until you make a change - hopefully no longer painful 3. Use the correct head a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness. b. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis if used sideways. (Big & Small Round Head) c. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for relaxation. d. Bullet Head Attachment: Aggressive. We have found it to be helpful with treating trigger points or knots. e. Plastic Flat Head: Moderate. Good on IT band, Pectoralis Major (with ribs underneath), or Plantar Fascia (bottom of the foot). f. Steel Flat Head: (Can be heated up or cooled down prior to use). Moderate to Aggressive. g. Knobby Attachments: Generally, for larger muscles. More aggressive. h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon. Flossing: a. Seated Hamstring. Hit the entire three muscles and add in some flossing (movement of the muscles and nerves). Bending and straightening the knee while aggressively applying the massage. You can use a knee glide or fitglide. This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2021. For the original video go to https://youtu.be/ta2emAffqjE Bob: Today, we're talking about the seven best balance exercises to stay upright, both beginner and advanced options. I'm going to be the beginner, Beginner Bob. Brad: And I'm going to attempt the advanced ones. But this is great. You can do them at home, they are easy to follow. You don't need any special equipment and they are good for all ages. Bob: Right. Just do what fits you. Brad: All right. Anyways, Bob, let's get on with this. Now Bob's going to do the easier ones. I'm going to do the harder ones. There are seven of them. Pick out which ones work best for you, or what you like to do. You don't have to do all seven, although you could. And we're going to do them at home. The goal is 30 seconds on each of them. I'm not going to time this. It's not going to be in real-time, because we want to take a little time to make sure they're done properly, and we'll do a little explanation. For the first one, I'm going to use a stick. You don't have to use a stick. You can hold onto a chair as Bob does. Bob: Yeah, I'm using two feet. He's using just one foot. Brad: Exactly, so, we're just going to go up on your toes and then back on your heels, ankle strength. Ankle strength is a big part of balance. So, that's why we're working on this. Now, I've got the stick to help to balance. If it's too easy, simply let that down and put your hands up. Okay? And, you know, for the advanced, you can go to one foot. Bob: Sure. Brad: That will challenge, I think, pretty much everyone. Now, the next one, number two, is the single-leg balance. This is a standard test that therapists use. Bob's holding onto a chair. You could use a cupboard. For advanced, just use your fingertips, if you can. Bob: And once you get it down, you can maybe let go for a little bit. Brad: Sure. For the advanced person, do the same thing. It's probably going to be pretty easy, so the next thing you do is close your eyes, and that makes it quite a bit harder. The other option is to get a piece of foam, like a cushion off your chair. We've got a foam one made for this from Pete's Choice. They work really well, but then, that becomes much harder. You probably won't even have to close your eyes. But you can do both if you want. Bob: We want to mention, right now, too, that, always safety first on this. Brad: Yes! Bob: If your balance is poor, you may want to have a belt around you and have someone behind you holding on. Brad: Yep, someone right there with you to keep it safe. Bob: We don't want you to get injured while you're training to have good balance! Brad: Right. You know, if you're a young 25-year-old, and if you fall, you just bounce right up. But there are a lot of people who may need to be more careful. For the beginner or the geriatric. So let's go, where are we at? Number three? Bob: Yep, number three. Brad: Now, this is a nice one to do. Pretend that you are standing on a clock. You're going to balance on your left foot and with your right foot, you're going to cross over and touch at nine o'clock, then you're going to touch in front. And then you're going to reach out to the side with your toe. Then you're going to reach behind you. So, there are four locations. And then you're going to start all over. So, it's nine o'clock, twelve o'clock, three o'clock, and six o'clock. Bob: Now, you can use a countertop, or I'm using the Booyah Stik, here to balance. Brad: Yeah, if you have a walking stick or a cane, or, again, have someone hold on to you. For the advanced people, get your foam out, and that makes a big difference as you can see here. Make sure you do both legs. You'll find one leg will more than likely have better balance than the other. And you can feel your hip working. This is great for strengthening. Great for balance. Brad: Okay, next one, sit to stand. You may say, what does this have to do with balance? But they found, particularly with seniors, this particular exercise is the number one exercise to prevent falls. It strengthens the legs and you are working balance at the same time. And it's simple. Bob: Yeah, and if you have trouble sitting to stand and doing multiple reps, you can use your arms to start. Then progress to, maybe, hands on your thighs. And then progress to just doing it with your arms out in front of you. Brad: We don't have chairs with armrests, but, you know, get a chair with armrests and you can assist. Ten of these is a good number, as opposed to 30 seconds. If you're young and this is way too easy, simply do it with one leg. You do need something to balance. Well, most people do. And do the one-legged sit-to-stand. Bob: I think I'm too low to do one leg. Brad: I'm going to try, I guess I can do it. But you have to be 30 years old to do that. Bob: Impressive. Brad: But anyways, do it with both legs. For the advanced people, 10 times on a side will probably be good enough. Those really tough strong people you could add some weight. There are always options to increase resistance for those people. Brad: Heel-to-toe walk. Now, this is a really good one for proprioception. In other words, your body knows where your legs are without looking down. I'm going to demonstrate. So, the heel needs to touch the toe. It's like you're walking on a tightrope. Now, for people that are beginners, you may have to look down and see where you're at. Bob: Yeah, look down, you may have to grab onto a countertop or something. Brad: Yes, be safe because this one is a lot harder than it looks for seniors. I've worked with a lot of people, and I'm typically holding onto them the first time they do it. Especially if they feel like they could go backward because, even if you look down, you cannot see what's going on. For the advanced people, probably, will be able to do it without a cane or a stick. And again, the way to advance this, for those people, close your eyes and do it. It makes a big difference in your balance. But it's really working your balance. Bob: Safety, again. Brad: Exactly. Bob, you're like my mother. Always worried about me falling. Bob: Someone has to be. Brad: Yeah, that's true. I always feel safer. Okay, and the next one. This is a simple one. You're going to need something to hold onto or a chair behind you. The safest way to do it, for beginners, is a chair behind and in front of you is a countertop or another chair. Bob: Oh, I see. Brad: Go ahead and stand up. We're going to raise our arms up like this, but you're going to go up on your toes at the same time and hold it. Bob: And I hit the ceiling. Brad: Yeah. We'll have to knock the ceiling out for Bob. But the thing with this one is, it's more challenging for you to balance with your arms up than with them down. And for seniors, when you're reaching up into the cupboard, that can be a good practice exercise. Bob: Well, you want to maybe start with one hand. If you have to hold on to something, you may have to reach up with one arm. Brad: Yeah, exactly. Bob: But it's good to look up, too. While you're doing it. Brad: Yes. Your balance changes, depending on where you look. So, for beginners or the senior people, that's a really good option. For the advanced people, you probably won't need that. You're going to go up and again, if it's too easy, close your eyes and do it, or do it on one foot and that will challenge you, I have a feeling. Brad: So, very good. Now, the last one. Bob: I'll let you do that one, Brad. Brad: For beginners, it's going to be an advanced beginner, almost getting to the advanced stage. Bob: Sure. Brad: Throw the ball. And, yes, you get a bouncy ball or a basketball. I've done it with this, with people 70 years old, but I'm holding onto them. And just simply start bouncing the ball, for the beginners and see how you do. If that goes well, and you have someone holding on, or right next to you, you can try to bounce off the wall. This can be a big difference for that level. Brad: For those people who are advanced, and they're athletic and whatnot, then you're going to go one foot for sure. And then you can get that foam out and go one foot balancing, or bouncing off the wall, which is even harder. You can't do it with your eyes closed unless you're really good, because you need to see the ball. But turn 90 degrees sideways. That really changes it. Bob: Yeah, that makes it tougher, yeah. Brad: Yeah, yeah. Do that for 30 seconds. It's going to improve your balance. It's going to improve everything. Bob: Proprioception. Brad: Yeah, proprioception, and reaction time. Bob: All right. Brad: Wow, Bob, once more! Bob: Brad and I can fix just about anything, Brad: Except for... Bob: A broken heart. Brad: But! Bob: We can fix your balance. Brad: Oh, yeah, that's right. But we're working on the heart thing too. We've been working on it for 10 years now. We haven't gotten very far, but we continue to work on it. Bob: We're advancing. Thanks for watching. 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.

Quadratus Lumborum: Originates on the iliac crest and inserts on the lower border of the 12th rib and the transverse processes of L1-L4. How does the Quadratus Lumborum get tight? One way it happens is if you sleep on the same side each night. If you sleep on the left side frequently, you will be slightly hiking the right pelvis. As such, the QL on the right side can eventually shorten. The same is true if you tend to sit more one on side of your pelvis. The opposite side that you are sitting on will be hiked and can shorten over time. Finally, if you sit with a flexed posture the QL can become overworked, stiff, and hypertonic (overly tensioned). Why is a shortened QL a problem? Look at its attachments. If tight it could pull down on the rib cage or up on the pelvis. If tight the QL could also pull on the lumbar spine. All can cause an imbalance in your spine. Massage Have the person lie on their left side to get at the right Quadratus Lumborum (QL). The QL lies deep in the erector spinae. Use the pointer attachment on the massage gun. You will be massaging from the bottom of the ribs down to the pelvic crest. You should be 1-2 inches from the spine. Pressure should be applied downward. You will and the strokes can be side to side and parallel with the muscle. Focus on tender spots or knots (trigger points). This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in August of 2022. For the original video go to https://www.youtube.com/watch?v=BpN0UmKA_Bk Bob: So as part of our back program, it is incumbent upon us to make sure that you're going to see the doctor in a timely fashion if one of these things happens. Brad: Sure. Bob: I want to make sure that you're not sitting at home and things get worse and all of a sudden, you're going to need surgery. Brad: Right because there are situations, which don't happen very often but then you need to see the doctor much sooner than later. We'll let you know if you answer these and it's an emergency here. Bob: Right, so if the pain starts traveling down your leg and it goes below your knee, I would probably see the doctor. Brad: Yeah, because you likely have got a pinched nerve. Bob: Right. Brad, do you want to take this one? Brad: If your leg, foot, groin, or rectal area feels numb and you also may have some loss of bladder control. Bob: You could have a tingling sensation. Brad: Yep. And where you sit in a saddle, everything is numb in there. That's a big problem and you need to see the doctor. You may even want to go to the emergency room. Bob: That's one where you see the doctor right away. Brad: If your doctor's not available, go to the emergency room. Bob: Again, I don't know if you caught that but it's called saddle anesthesia because the area where you would contact a saddle is where you would have the sensation. Brad: Yeah. Bob: If you have a fever, nausea, vomiting, stomach ache, weakness, or sweating, you're not feeling well and you're having back pain, you actually should probably see the doctor. Brad: You're saying that they came together at the same time. Bob: Right, right. Brad: It's not like you've had back pain chronically for the last month and you get sick then they're not necessarily related. Bob: You're not going to be surprised to hear this, Brad but I've been seeing now, in fact, we're going to have a doctor on to talk about this. With COVID, you actually can get excruciating, excruciating back pain. Ellen DeGeneres got this. Brad: Oh really? Bob: Yeah, do you know who she is? Brad: She's a woman, I suppose. I don't know. Bob: Yeah, she's a comedian. So, all right. Like Brad said if you lose control when you're going to the bathroom. Brad: Yeah. Yeah, that's very critical. Bob: How about the next one, Brad, your legs are weak. Bob: Ah, weakness in the legs. So a common one is if you're walking and you have foot drop or foot slap where your foot just drops. And you have a hard time dorsiflexing or pulling your foot up. So that's weakness in there. That's the L5 nerve being impinged one way or another. Then you need to get to the doctor. Or if you just feel weak and you have this tendency to actually drop the foot or lose your balance, get to the doctor right away. That's a big problem. Bob: You wouldn't think you would have to say this, but if your pain was caused by injury or trauma such as a car accident, you have to see the doctor. Brad: Yeah, right. Bob: And you know what's funny, you have the adrenaline after a car accident so it may not hurt until the next day. Brad: Right, exactly. That's very common because like you said, adrenaline's going, and you think "I feel okay now." I mean you're just happy to be alive. Or you know, the inflammation hasn't swollen and created the pain yet, which happens by the next day. Bob: How about the next one, your pain is so intense you can't move around. Brad: Yeah, when you can't, and I've had that. Where you're walking all hunched over and it hurts and you sit down real slow. Bob: Right, and the final one is it just doesn't seem to be getting better. If you've had it for two, three, or four weeks you probably should go in and make sure something else is not going on. Brad: Right. Bob: If it's the first time you've had back pain, you know, if you normally get back pain, you know. Brad: Yeah, you know, you went out and you did something silly, you started cutting a tree down or moving some brush or did some gardening for three hours. And you know, it typically hurts after that. People usually know that. Bob: Just as a final statement, I want people to know this is a part of a series of videos on back pain. It's free. You go to www.bobandbrad.com and go to the program section. You'll find one on sciatica if you have sciatica, and also on back pain and also on shoulder pain, and knee pain. Brad: Right, yeah. We have plantar fasciitis. The beautiful thing about all these programs, they have a title of anywhere from 20 to 40 videos per diagnosis and there are free PDF printouts that show the exercises and a review of the video that goes along with it. Bob: All right, thank you for watching. 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 February of 2022. For the original video go to https://youtu.be/Cm8-22iMx5Q Brad: Chris the pharmacist is here. We're happy to have him. We're going to discuss everything you need to know about Tylenol, so you get exactly what you need, and you know what you're doing. Chris, take it away. Chris: All right, Tylenol. Pretty much one of the quintessential pain relievers that you can buy over the counter. Tylenol is Acetaminophen, or if you're over the pond, it's going to be paracetamol. Brad: You mean in Europe? Chris: Yep, UK. Brad: What about everywhere else? Australia, everywhere else? Chris: I don't know that one off the top of my head, but I'm going to guess it's going to be Acetaminophen or paracetamol. I don't know what it'd be like, say in Russia, or Morocco, I'm not sure. We're going to call it Acetaminophen. Brad: Yep, sounds good. But that's the active ingredient. Chris: That is the active ingredient. What it's used for is either for pain or for fever reduction, those are your kind of keys. One of the coolest things about Tylenol is it's just simply very safe stuff. So, unless you're having liver problems, which your doctor would let you know, and so if you're a heavy drinker, it's probably not the best choice for you. Well, realistically, alcohol goes through the liver. So, it's just something that if you're, somebody who drinks over three drinks a day on average, then it's probably something you should not use. Brad: Okay. Chris: Because it could actually create problems with long-term use. Brad: So pain, it doesn't matter if it's a sprained ankle, a headache, or a stomach ache? Chris: Yeah a sprain, a strain, or a headache, it works great. It is an analgesic. So basically, that just means you don't care about the pain. So, most adults will use the extra strength variety. It comes in two strengths. It's 325 milligrams or 500 milligrams. That happens to be a 500-milligramram bottle, and that's the extra strength. Most people use that because therapeutically you're just going to get a little bit more bang for the buck, so to speak. Brad: So adults you said, it doesn't matter if it's a 100-pound adult or 300-pound adult? Chris: Yeah 12 years old on up is kind of how they use that. So they consider most 12-year-olds use just in generalized terms. When using it for kids we dose it a little bit more specifically to their body weight. So if little Timmy got up with a fever in the middle of the night and you call your pharmacy they're going to ask for the child's weight and convert it to kilograms. And then you're going to calculate a dose, which is anywhere from five to 15 milligrams per kilogram of body weight. Brad: What does that mean? What do you give your kid? One of the 500mg? Chris: No, no. You would use a liquid for a kid and you would calculate it out. Brad: Oh, I see. Chris: So there are liquid versions for children and there are even suppositories if they're throwing up all the time. So, there are a lot of different ways you can get Tylenol or Acetaminophen. Brad: Yeah. That's great to know for people who have young children. Chris: Yeah. If you have somebody that's really nauseous and vomiting and they just can't take anything by mouth, the suppository is a realistic option for you. Not that people will really enjoy rectal administration, but it's certainly something that's available when you're really sick and you need it. It definitely works. Brad: Okay. Chris: With respect to the dosing for an adult let's say, Brad, you have a bad headache. I'll tell you: "Hey Brad, why don't you try 1000 milligrams of Tylenol, which is two extra-strength tablets, and you can take it every four to six hours apart." The old standard was eight a day, but the new standard is six a day. That is a total of 3000 milligrams daily. So that's kind of your top end. Let's say it's, you have a headache that's bothering you for three days. Then you want to bring in your doctor and just say: "Hey I've got this headache, it's not going away." Brad: So you take two extra strength Tylenol, three times a day, for three days, and if it's not gone? Chris: You might want to make a phone call. Or if you see the pain getting worse, while you're taking it. So you just want to be careful. But the other cool thing about, Tylenol or Acetaminophen, if you're on blood thinners, so things like Warfarin, Eliquis, Xarelto, which are all drugs that are used for people that have clots or just something wrong, it's safe with that. It's one of the go-to's for us. And it's not rough on the stomach. So those are really the biggest things. Brad: So you don't have to take it with food. Chris: No. Brad: Okay. Chris: It's very safe. The other thing is, let's say you're feeling sick. You have COVID, you have the flu, you have a cold, and you have a fever and you're really uncomfortable, Tylenol great fever reducer. So it helps you to feel more comfortable, so that you can get the rest, to allow your body to help you to try and recover. Brad: Okay. Any precautions that you didn't mention already? Chris: No. I mean, you want to watch it with the alcohol use or if it was a liver problem and obviously, you know, allergies, that would be the other big case. It's the safe choice with blood thinners. Brad: And, what's the best Tylenol to buy, I mean, Tylenol is Tylenol or what? Chris: Tylenol is the brand name of Acetaminophen. I would tell you to buy the store equivalent, I mean, everything now is standardized. So it's all very safe and inexpensive. I would tell you unless they didn't offer generic, you could buy Tylenol but there's really no reason because it's the exact same. You walk into a store, and you're going to see Tylenol, and right next to that is the brand name, simply because you're just paying more for the name and a shinier prettier bottle and that's really about it. Brad: Right. You pay for the name. Chris: Well Acetaminophen doesn't roll off the tongue. When we're writing things down at work, we write APAP, so we don't write down Acetaminophen. Brad: I see. Sure. Okay. Very good. I think that covers everything. Chris: Yeah, I think so. Brad: All right. Thank you. Chris: Have a great day guys. 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.

What is Deep Gluteal Syndrome? The deep gluteal syndrome was formerly known as piriformis syndrome. In piriformis syndrome, the piriformis muscle (a small muscle in your buttock) would press on the sciatic nerve resulting in pain, numbness, and/or tingling down your leg. The belief now is that more muscles may contribute to the symptoms including the Gemelli, obturator internus, hamstrings, and gluteal muscles. A simple test: Lie on your non-painful side and stack your legs on top of each other (knee to knee and ankle to ankle with the knees slightly bent). Put the top leg (foot) on the floor and spread your legs like a clamshell. You are trying to spread your legs and turn your knees outward. Have a friend resist the attempt for the legs to spread apart and rotate outward. If your symptoms are reproduced it is possible you have piriformis syndrome/deep gluteal syndrome. The most common symptom of deep gluteal syndrome is a type of sciatica (pain, numbness, and/or tingling down your leg). In addition, you may have pain and tenderness in some of the muscles of the buttock. You may have a hard time sitting, and the pain may worsen with prolonged sitting. We have found massage to be one of the most effective treatments for deep gluteal syndrome. We use a massage gun because it is difficult to massage these muscles with your own hands. Your hand's fatigue very rapidly. Generally, we start with a very wide target and work narrower. We would start massaging across the upper fibers of the gluteus maximus and the upper fibers of the hamstring muscles. Eventually if tolerated we would focus in on the piriformis and some of the muscles around it. This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2022. For the original video go to https://www.youtube.com/watch?v=4xsd0JPNOcA&t=138s Brad: If you want to start a leg strengthening program at your home, that's your level, this is for you. It's for beginners as well as advanced. This program's going to work your hips and your knees. Pretty much everything from the hips down. Bob: Hamstrings, quads. Brad: Hamstrings, exactly. We're going to show you how to do it to protect your knees. So you don't irritate your knees while you do it, and it's easy to progress the intensity. There is one thing that's important. If you happen to have a knee or hip replacement, you need to check with your doctor first to make sure that this is okay. Bob should be, but just to be safe. Brad: If it's recent, maybe not. If it's a year or two down the road, you probably can. Better to be safe than sorry. Now, this is kind of like doing squats, but it's so much easier. It's safer and it really gives good benefits, particularly if you're interested in strengthening your legs for going up and down steps, hiking the hills, mountains, et cetera. There is one tool that people will need for this, stairs. Bob: Right. Brad: One step may be enough. Two, or at least three if you want to get to the advanced level, but how you do these is critical. You just don't go ahead and start going up and down the steps. I'm going to go up on the first step. If you have handrails, we're going to use those for balance, as well as assistance for resistance level. If you are just starting to do this, both handrails if they're there, use them. If you only have one, you could put a cane on the other side. Bob: Yeah, if you are weak or just starting out the rails are helpful. Brad: Exactly, right. Or if you're recovering from an injury, whatever it might be. So we're just going to go up, and with the same leg, go down with really good control for that eccentric strengthening. That's really important. So this is what they look like. Bob: This seems very simple, but I really like it, Brad. Brad: Right, you're going to find out how it gets harder if you would like to. Bob: Right. Brad: Now, there's one more thing I'm going to show you that you need to do to protect your knee. Okay, so if I'm starting here, watch at your knees, looking down right over your toes. It's not going to be to the right or to the left. A lot of people won't even think about it and watch my knee. Bob: It'll collapse. Brad Yeah, it collapses inwards. Bob: That will make the pain worse. Brad: It's going to be hard on the joint, hard on the ACL ligament. Watch that very closely. Bob: That alone is great training. Brad: Yeah, exactly. That's going to be good for your hiking, your walking, and even your running if you are a runner. So that's critical. Bob: Big cause of knee pain is that knee collapsing. Brad: Yep. There's one other thing to watch for, which is to watch how far you flex forward. You can flex as far as you would like to, as long as your knee doesn't hurt. If you get pain, you're going to have to go back down to the lower step and do it where it doesn't hurt. Bob: Right. Brad: Do it so it doesn't hurt. Don't irritate the knee so you get a flare-up out of this. Okay, in regard to a complete exercise workout, you're going to start out with your right leg or the left. Use good mechanics. Start with both handrails and progress to no hands as it gets easier. If you want, you can put both hands out in front of you. Work your balance! Bob: Be safe! Brad: It is not necessary to go without holding on, I would recommend most people have one hand on the rail. Okay, you do 10 of them. Make sure you do right and left, obviously. When that gets too easy, you simply go to the next step up. Now good posture, don't lean really forward like that. We want to have a good posture upright, and we're going up and down slowly. If you cannot go down slowly without good control, there should be no pain, then you're not ready for it. Bob: Again, don't allow the knee to collapse in. Bob: Right, so if it drops in, you're not ready for it unless you can control those mechanics. Very important! Make sure you do both legs. Now what I like to do, and I have patients do, if it's getting too easy and you think maybe you could go to no hands, but you're afraid of falling, simply go fingertips on the rail. That makes a big difference as far as resistance, but you're still safe. Bob: The rail is right there. Brad: Yeah. You know where that rail is if you need to grab it. It's very quick to grab. There we go, and you know, if you are really ambitious and you've got strong legs and you're hiking, like I'm going to do some hiking this winter or this fall in the mountains, I'm going to put a backpack on. Bob: Sure. Brad: Then, I'll throw some weights in it, and then I'm going to do it that way. Bob: Or just put some books in it. Brad: Yeah, put some books in it! Yeah, or what else could you put in there, Bob? Bob: Something heavy. Brad: Yeah, some food, I don't know. But it's a nice way to work out. You can work at any level you want. Bob: It's going to bulk you up. Brad: Ah, strong like bull! Ready to get up and down. Bob: There you go. 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.