This article is a transcribed, edited summary of a video Bob and Brad recorded in December 2024. For the original video, go to https://www.youtube.com/watch?v=cSzy6YT6F5Y&t=41s Brad: All right, so I want to share with you this short little story. I was walking last week on a trail. It was a little rough, and it was starting to get dark, that dusk time of night. And I've been here many times before, and I'm walking, and all of a sudden I find myself stumbling, and the red light came on in my head. It was like, "What is going on? I've walked here before. What is the problem?" Mike, you got any ideas? Mike: I think you may have had too much to drink. Brad: Actually, not so, but that would explain it. So I'm thinking with my head, you know. It's getting dark, so your vision has a lot to do with your balance. So that must be part of it. The trail was a little uneven. So that's the other part of it. And there's one more thing that I actually have to admit. Mike: What? Brad: I'm getting a little older. You go over 60 years old, and we all know as therapists, there is a point in your life where your balance starts to decline, and you have to come up and just decide it's here, it's time, what am I going to do about it? Mike: So we're going to give you the best balance exercises to do at home, and it only takes 30 seconds. Brad: That's right. We're going to cover all three challenges. The age part. We're going to cover uneven terrain and dim light, which happens all the time at home or outside in the evening. Mike: So we're going to take a trip down memory lane because we know people want to see Bob. Brad: That's right. I was straining my memory. I remembered Bob and I made this really good video on how to do your balance, which I'm going to repeat. And I thought, instead of straining my mind, we'll just go down memory lane and show you right for your own eyes. Here we go. Woo-woo-woo-rew-rew-rew-rew. Brad: Let's assume you've been doing this for a few weeks and you're starting to get pretty good. As a matter of fact, you're so good that you can stand on one foot for 30 seconds and it's pretty stable. And then you go to the other foot, and it's pretty stable. Brad: You're going to probably find one foot is more stable than the other for another reason. But when you get 30 seconds, then you can go to the advanced mechanism that you're going to add in. And what we're going to do is everything's going to be the same. Handhold, the cupboard, whatever it is, go on one foot. And now, instead of looking at one point, rotate your head to the right, and then rotate your head to the left. And you can tell just by... I'm wiggling. That makes a big difference. But you know, when we walk around in public or in our household, we're walking, and we're looking. Bob: You're looking around. Brad: Yep. You're rotating your head. And didn't you say Bob, didn't your mother fall at a family gathering? Bob: Mother-in-law. Brad: Oh, mother-in-law. So that was worse yet. Bob: Yeah. Brad: Anyways, so rotating the head is the advanced task. Now, if you can hold for 30 seconds and rotate your head, you know you're doing very well, you've advanced through all the goals. Bob: You are pretty safe. Brad: Yes. And then you get a treat. You can have a cup of coffee with a mint. Bob: That's doubtful. Brad: All right, so very good. I really feel confident that this is gonna help your balance. It's going to help your walking, and yeah, enjoy it. Be careful and be safe. Brad: Okay, so that covers how to work on your balance. 30-second exercise while standing. Now we want to do something to help your body mimic, or your floor mimic uneven terrain, like you're outside. So, what you can simply do is get a cushion from one of your pieces of furniture. Two or three inches thick. There are these devices called a balance pad . This is by Pete's Choice. Pete evidently is a therapist, and they work really well. You can actually buy one if you want, but you don't need to; simply use a couch cushion. They're only like $22, and we know they're a good product. So what you'll do is you'll put your pad or your Pete's Choice down on the floor. And we're going to repeat the same kind of exercise that we did with Bob for 30 seconds. Now let's see. You can use a stick to hold onto , Mike has the Booyah Stik , a cupboard in front of you, the wall, or a cane. And what I like to do to start out with this is just get a feel for the cushion that you're standing on. It's going to change things automatically. I can feel I'm a little wobbly. And this is how I felt literally when I was walking in that story I told earlier, where I was losing my balance. So that's why these can really help. Brad: So for 30 seconds, you put your timer out. You can have something to hold onto. If it's too easy, you lift it up and just balance. If 30 seconds is very easy to do without any loss of balance, what you simply do is go on one foot. And now, if we can get a close-up down on the feet here. All right, thanks, Tanner. Watch my ankle. It's really working hard. Brad: There's a lot of proprioceptive information going to my brain, which is really important for balance. And ankle strengthening, which is really important when walking on uneven terrain. Now I got my cane up, and to do this for 30 seconds, I'm going to struggle. My ankle is already fatigued and getting tired. So this is a really excellent way to work. Uneven terrain balance exercise in your house, ankle strengthening, the whole works. It's great. Mike, do you have any comments on that from your point of view? Mike: I will say this pillow is a lot easier than the Pete's Choice pad. It's not as firm. If you have a thicker pillow, it might be more of a challenge. But a thinner pillow with my amount of weight isn't really doing a whole lot. It just kind of feels like I'm on the ground. Brad: Yeah. And that may be different from person to person. If you have memory foam, a scrap of memory foam, two or three inches, that works quite well as well. Mike: Now this is easy. A recommendation you can try to mimic being outside is actually turning and looking while you're standing, because you could see already this is more challenging for me, as I just made fun of this pad, it's a little harder now. Brad: Right, as a matter of fact, when I was walking on that trail I mentioned, I did, I looked over across the field, and that's when I stumbled to my right and had that whole flash of becoming old in front of me. So let's go to the next thing. In dim light. How do you compensate or replicate dim lighting outside, or in the house, when you get up in the middle of the night to use the restroom? Simply, we're going to start with the same thing, but without the Pete's Choice or the cushion. On the floor, you can have shoes or without shoes. Your choice. Try it both ways. You'll find out which way is easier or more difficult. Start with both feet, one foot, and then the other foot. Now, to moderate the light, you can do a couple of things. Simply turn some lights off in your house so you can see. Mike just put a pair of shades on, which can also change it. Brad: And then we'll do the same thing, 30 seconds. Both feet. Have a cane or a stick, or hold onto the wall or a cupboard, whatever it may be. 30 seconds on the other foot, and 30 seconds on the other foot. A neat thing you'll probably find out, well, as a therapist, we think it's neat, is that one side is probably going to be better. It may be a lot better than the other leg. Either way, the leg that's worse, you want to exercise it more and spend more attention on it. So you might want to go instead of 30 seconds, go 60 seconds, two sets of 30. Mike, you have anything to say? Mike: If that is easy for you, to make it even darker ye you just close your eyes. That totally takes away your perception of vision, which a lot of people as they age, can be very problematic. So make sure you're safe if you're going to go to this level. Brad: That's right. As a matter of fact, to achieve complete and better safety, take the garbage out of the wall in the room and go up to the corner of the room, and do that so that if you do lose your balance when you close your eyes, you know the walls are there. Makes it much, much safer. Definitely recommend that. Brad: If you're advanced, you may take your cushion and do it. Now, if you're at this level, you're probably out running around at night without any problem, because this is quite challenging for me at any age. I think even Mike would be challenged at this. And what are you, 25? Mike: Yeah, sure. Brad: Actually, I think he's in his thirties or forties. Mike: Shh! Brad: All right, so the only other thing we can do, this is a little advanced and a little more, if you do a lot of hiking, is take your pad. Let's see, this is a bonus, this is an extra one. Put it down and have a cupboard on one side for balance, use a cane or a stick, and simply walk over the top of it and back, and backwards. It's important that you go backwards and see if you can feel where your foot is on the pad. Like when I came back, I could feel my heel was off the edge of the pad. And that's good, because sometimes if you have neuropathy or you're feeling and your feet are not so good, you may not even notice that. And it's important that you're aware of that so that you can compensate, use a cane, a walking stick, or whatever it may be. Mike, anything to add on this type of challenge? Mike: I've actually seen people use a BOSU ball with this. So those half-ball domes, and they step up, and do step downs with that, because that is even squishier than the cushion. But that's for the experts, I would say. Brad: And actually, we have a video with exercises using the Bosu . Mike: They have different sizes, just so people are aware. Brad: So make sure you just do 30 seconds. Don't do all these at once. Just do the one that challenges you, work on that for a week or two, then progress to the next level as you feel comfortable. You may not even progress. Just stick with one level, and it'll really help out. All right, very good. What do we have? Mike: Full disclosure, I'm not in my forties. Anyway, the last thing is if you want to check out more videos on how to improve your balance, watch " Top 3 Balance Exercises For Seniors, The BEST Of The Best! " For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise sho p Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

The first step to stopping neck pain does not even involve the neck. Rather, it involves the spine right below the neck (what we refer to as levels T1 to T7). We have found throughout our physical therapy careers working with patients that the magic spot (T1-T7), if held in poor posture, can greatly affect the neck and neck pain. In fact, poor positioning of T1 through T7 can frequently lead to neck pain. How does this happen? If T1 through T7 are in a slumped, rounded forward type of posture (which is quite common), they will adversely affect the positioning of the neck. You cannot put the neck in the proper position if T1-T7 are in an improper position. In addition, if T1-T7 are in a slumped, flexed position, they will also adversely affect the position of the shoulder blades. Shoulder blades, when out of position, can contribute to neck pain or even cause neck pain by putting increased stress on the levator scapulae muscle, which attaches to the shoulder blades and the neck. We call it the magic spot because it can cause neck pain, but it can also take it away. Improve the posture of T1-T7, and you will improve the posture of the neck and the positioning of the shoulder blades. All of that will lead you to less neck pain. Fail to treat the “Magic Spot,” and your neck pain may just keep coming back. How to treat T1- T7. This area can be tough to stretch. A lot of heavy ligaments and muscles hold the vertebrae together. To begin stretching this area, we are going to recommend using a tennis ball, lacrosse ball, or softball. We will start by leaning your back against the wall. Put the ball into a long sock. The handle of the sock will allow you to position the ball between the spine and the shoulder blade. There are 6 designated spots we want you to stretch or mobilize. See photo or video. With the ball in place, you can roll up and down on the ball versus making wall angels with your arms. You can also just lift your arms above your head. Repeat on all 6 spots. (repeat on left side) After you have become comfortable with those stretches and are able to easily tolerate you should begin doing the same stretches with the ball on the floor. If that is too aggressive, you can put a towel over the ball to blunt the force of it. Eventually, you can get rid of the towel. You might even progress to the use of a Backpod . The Backpod is a device created solely for this purpose. It is exceptionally durable, but it is also somewhat expensive. Brad and I use our respective Backpods religiously. Start the full Neck Pain Relief Program here.  Includes all videos and printable guide sheets: https://www.bobandbrad.com/health-programs/neck-pain-relief-program Image Provided by AnatomyStuff Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

(Genu Valgus) When we are talking about knock knees, we consider three circumstances: 1. Those who present with knock knees (valgus angle) when squatting (i.e., lifting weights or in athletic sport-volleyball, basketball, etc.) 2. Those who present with knock knees all the time due to tight muscles, weak muscles, or habit. 3. Those who present with knock knees all the time due to structural or bony abnormalities, or arthritis. We cannot change this type of knock-knees. Frequently, what is occurring at the knee is being affected by the hip or foot/ankle. You need to look upstream and downstream. Knock Knees with Squatting Let us start with the knock knees that occur only with squatting. The external rotators of the hip may be weak, causing internal rotation of the femur and valgus (knock knees) at the knee. The hip internal rotators may also be tight. The quadriceps may also be weak, so as you squat down, the knees go in to try and get other muscles to help with the squat. Other muscles may include the hip adductors, which pull the knees in toward each other. The outside calf muscles may also get tight from a flat foot or feet, or if the knees are frequently knock-kneed. Some solutions: 1. Strengthen the quads by squatting narrow-based so hip adductors do not kick in. Ball on the wall works great. 2. Figure 4 stretch in the seated position – at the same time apply inversion stretch to the foot- sole up to the ceiling (stretches outer calf). 3. Clam Shells – progress to band. Long sit with knee bent- take into external rotation from the adducted position. Knock knees all the time (tight or weak muscles, habit) The external rotators of the hip may be weak, causing internal rotation of the femur and valgus (knock knees) at the knee. The hip internal rotators may also be tight. The outside calf muscles may also get tight from a flat foot or feet, or if the knees are frequently knock-kneed. Some solutions: Hints: 1. Do not stand with knees hyperextended. (Normal Knee) (Hyper-Extended Knee) 2. Figure 4 stretch in the seated position – at the same time apply inversion stretch to the foot- sole up to the ceiling (stretches the outer calf). 3. Clam Shells – progress to band. Long sit with knee bent - take into external rotation from the adducted position. 4. Foam roll or use a ball on the outside calf muscles. Or use a massage gun. 5. Do not let sole of shoes wear out - especially flat-footed - they will promote knock-knees. (Knocked-Knees) 6. Try Sumo squats. Sumo squats will move your knees outward. (Sumo Squat) Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

This article is a transcribed, edited summary of a video Bob and Brad recorded in December 2024. For the original video, go to https://youtu.be/EjcBDyOqjpQ Mike: Do you suffer from muscle knots in your neck, upper traps, or shoulder area? Brad: Oh. We've got a simple solution for you, and it doesn't even include exercise. Mike: Today, we are talking about upper trap neck pain due to muscle knots. Now, we're going to tell a little story about Bob, but Brad's going to represent Bob in this. I hope you feel you have to get a little taller for this. Brad: Yeah, yeah, yeah. Mike: Anyway, so Bob started out his day like most people do, working at his computer for a couple of hours, and then he started to notice some muscle knots creeping in, in that upper back, neck, trap region. Now Bob knew some corrective exercises and had the proper setup at home, but this still happens, and he wanted immediate relief. So, what did he turn to? Brad: Ah! Mike: The far infrared heating pad. Brad: There you go, absolutely. Now, the big difference between the far infrared and using a regular hot pad is that it penetrates into the muscle over two inches deep. If you use a regular hot pad, it is only surface deep. Mike: Two to three millimeters deep. Brad: Right, so it's about 10 times deeper. So it really gets in and loosens the muscles up as a result. So, we've got this Thermotex Platinum model , but I have to get it on my back so that when I type, and I'm working, we need to have some comfort. So we've come up with an idea on how to get that on your back. So, we're going to show you that right now and make a big difference, so you can work efficiently. So Bob, in all of his wisdom, knew that on the Thermotex, you have to put it on one side; the heat, the far infrared rays only come off of the side with the panels, not the other side. So we need it at this level, the panel in, and if you get two of these straps, you can use those to go around your shoulder. And it simply holds it on. Brad: There's nothing real high tech about it. It works well, though. And there we go. You get those arranged properly, and voila. The nice thing about this is that you can disconnect it in case you need to get up from your workstation, walk around, get a drink of water, or take the cat out for whatever reason. So, that is kind of handy. Well, talking from personal experience. There's on, off, there's no three ranges like a lot of them have, which makes it simpler, and it will penetrate into those middle traps, upper trap, wherever you position it, that 2.36 inches and relax. So, Mike, did I miss anything? Mike: You want to mention that our discount code FAMOUSPTX is the only one that includes these two straps. If you just buy it straight from their site, the straps will not come with it. Brad: Yeah, so it's actually a win-win situation. Not only do you get two straps, but you get a discount with it. Mike: Yes. Brad: So it's really cool. Now, the other thing we should mention as therapists, if you are getting tight muscles as you're typing with your laptop or your computer, make sure your screen is not too low. Mike, can you help me out with, you know, get some boxes, some cushions, whatever it takes. You can actually even go online or to the store and buy an actual elevation thing for your screen. Doesn't matter, but get it up higher. And this actually could go a little bit higher. That's also going to help, along with the hot pad. Brad: So, and the other thing I do want to mention about this hot pad, it's not cheap, but here, take it off once, Mike. Mike: Oh my goodness. Brad: The cool thing about it is that it not only works well for your upper back, but your lower back, you can use it around your quadriceps, your hamstrings, your calves, and your hip. It really is a versatile hot pack. So, you're gonna use it for all parts of your body if you would like to. There, I pretty much popped over your part. Mike: You stole the show. Brad: Yeah, I'm sorry. I'm sorry, Mike. Mike: Anyway, if you want to watch more videos on how to fix the issues with your muscles and proper setup, watch " Real Patient with Upper Trap Pain ." It's a real patient video who was actually suffering from these same issues. So, we address more exercises and proper computer setup in that video. Brad: There you go. Yeah, now, like mine, I just use it in my recliner. I put it back there. Mike: And you just fall asleep. Brad: Yeah, and I got an adjustable recliner in my recliner, so I push a button, and it gives me proper ergonomics in there. Mike: You got a recliner within your recliner? Brad: Yeah, it is the coolest thing. Anyways, take care, have a good day. ~~~~ Featured Products ~~~~ 1) Thermotex Platinum: http://www.thermotex.com/bobandbrad/ Use code: FAMOUSPTX for $30 off the Platinum plus free shipping and backpack straps! 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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 December 2024. For the original video, go to https://www.youtube.com/watch?v=83K3EpXCnwI Brad: All right, if you're having knee pain and you want to find out what the cause really is... Mike: We're going to help you determine that, because maybe your knee locks up, maybe it grinds, or just feels unstable. So we're going to show you some tests so you can figure out what's going on. Brad: There you go. Mike: Let's start talking about the knee, Brad. Brad: That's right. So we're going to look at Sam, do a brief little anatomy lesson. Let's pull the kneecap away. Mike: Poor Sam, ripped his kneecap off. Brad: Yes, Sam, he's tough. He can take it. So we're going to look at typical tissues that can get irritated or damaged and cause pain. See this outside? We've got green on here. And if you look at it, it looks kinda like circles or horseshoes, which is known as a meniscus. Brad: The meniscus can tear, it can rip, creating pain and other symptoms we'll talk about. The next is that there are four primary supportive ligaments. The MCL, the LCL, ACL, and PCL. Brad: I'm not going to go through the details of them, but there are four of them. Any of those could possibly get stretched, torn, or actually injured in one way or another. And then of course, old arthritis, where there's cartilage on the joint here and here, and actually on the bottom, when that cartilage has lesions, it becomes rough like sandpaper. It's a problem. Old Arthur. Alright, Sam, we are complete and done with you. Thank you for your help and dedication. Now, let's go on to meniscus injuries, and what are some of the symptoms when you have a meniscus injury? Number one. Mike: If your knee commonly locks up, so when you're walking or moving around, it locks up on you, and then it takes a little bit of time, but it might eventually unlock. That is a common sign that you have a meniscal tear. Brad: That's right. I've actually found this to be very common when someone's going up or down the steps, but it can happen other times as well. Number two, it's difficult to fully extend or straighten the knee without pain, as well as if you're going all the way down and putting your weight to a maximum flexion with weight-bearing, it's common that that's painful as well. Mike: Another common symptom of a meniscal tear is if you are in a full bent knee position, whether you're squatting down or whatever, and then you have some type of turning force going on in there, or catches or hurts, that's another common sign it's a meniscus injury. Brad: There you go. Two tests that I've used in the clinic, and I've found them very helpful. They're not really hard. The first one is the Thessaly test. This is the knee in question. You bend the knee at five degrees. This is not five degrees; it's just a slight bend all the way through that leg. If it's painful, you stop right there. If it's not, you can rotate slightly. If it's painful, it's positive; if it doesn't hurt at all, it's negative. Brad: Then you go to the second part, where you bend the knee to 15 degrees, which isn't very much. Five degrees, 15, not five and 15. So a little bit more. Same thing. If it hurts, you stop; if it doesn't hurt, a slight rotation; if it hurts, it's a positive test; if not, it's a negative. Brad: We're going to talk about how you determine if it is a problem or not in just a little bit. But there's one more test Mike wants to show, which I found really helpful. Mike: So, this is called the Childress test. Essentially, you're walking like a duck for five to 10 feet. So you're going to get in some sort of squat position, whatever's comfortable for you. Notice my legs are kind of out to the side like this, and then you're just going to kind of walk like a duck. If you're feeling some pain in the knee, it could be a meniscus. Brad: That's right. Now, when I've used this in the clinic, and it was positive, but they were still functional, I'd work on exercises to improve the problem, and then a week later, I would go through the tests and see if they improved. Now, it's really important that you are not a professional, you do not have a lot of experience with these tests or these symptoms, and you're not going to be able to diagnose yourself positively. If they are positive, don't think you've got a problem right away. You need to go in, and an MRI test is actually the test that's going to give you a definite determination. Mike: Next, we're going to talk about ligament injuries. So, this is almost always a result of some type of trauma. Typically, this can happen in a sport or maybe a fall. Oftentimes, you have to have a falling and twisting component, or two forces coming at you at once. If we think about basketball or football injuries, these commonly cause this type of ligament injuries. Brad: That's right. Or it could be where you're standing and something, or a body, falls on the side of your knee. That can really put some stress on your MCL. One thing that is common is that people say, "Boy, I heard a pop, an audible pop," And that is associated with a ligament tear. Again, there are tests, manually, that you can do, but it needs to be done by a professional who's trained at it. You'll need to go to see a doctor, and possibly an MRI will be needed to know for certain what you have. Mike: I've actually met some people who have torn their ACL. They heard a pop and had no pain right away, but then a few hours later, it really swelled up, and then they felt very unstable. So sometimes, with the ligament injuries, there's actually not always pain right away. Brad: That's right. And boy, that instability when you walk. I have patients just say, "This knee feels like it's kinda wobbly," and it actually is because it's missing one of the cornerstones that it has. The next thing is usually associated with aging, and that's arthritis. Mike: So if you have osteoarthritis, what it does is wear down the cartilage like Brad talked about last over time. It just tends to degenerate in most people. So, you're going to just kind of have to deal with it, unfortunately. Brad: Right. But there are exercises you can do to help with that. And we do have some very good videos on how to exercise with knee arthritis so that you can maybe avoid or eliminate the need for a potential knee replacement. Mike: Now, typically, some common signs, if you're having pain when, say, you're walking, but then you go into a pool, which has less gravity and forces pulling down, and you have less pain, typically, you have more pain associated with any weight-bearing activities than non-weight-bearing. Brad: You mean if it's arthritis? Mike: Yes. Brad: Right. I just wanted to clarify. Good. Also, family history. If your mother had it, your grandmother had it, sisters, aunts, uncles, it can be related to genetics, but not always. Mike: And another component is commonly your genetic makeup. Some people are valgus, where their knees come together more. Some people are varus, or they're bow-legged, and their legs go out more. Typically, if you're stuck in these positions for long durations of time, part of your cartilage can start to wear out in certain areas. Brad: There you go. Alright, so again, hopefully this can give you some indication of what your knee pain is about, but again, get it assessed by a professional before you start treating it as if it is a meniscus or other injuries. So Mike, isn't there something, oh, we got another video that also talks about this to expand your horizons on this. Mike: Yes, if you want to check out another video, watch " How to Tell if Knee Pain is Meniscus or Ligament Injury ." Brad: Yeah, we just went through that. Mike: Why'd you pick the same video? Brad: Actually, it goes through it from a different angle. It's going to give you some helpful information that we did not cover here. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise sh Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed, edited summary of a video Bob and Brad recorded in December 2024. For the original video, go to https://www.youtube.com/watch?v=7dmyNGiLj70 Mike: If you're looking to boost your recovery or have sore, achy muscles, sometimes using heat and cold can really help. Brad: That's right, and we're going to show how using this new hot-cold head on a massage gun can actually achieve that goal. Mike: So, before we get into these hot-cold massage heads, we want to talk about when you would generally use cold therapy or hot therapy. So, for cold therapy, typically you're going to do it in an acute injury, meaning it happened within one to two days, because you want to minimize the amount of inflammation you're having. If you had a lot of swelling or bruising, it can also help because it constricts the amount of blood flow going to the area, which can help ease some of the inflammation and pain you are experiencing. Brad: Exactly. On the other hand, to use heat for therapy, that's when you have tight muscles that are just being ornery. You want to heat them up, loosen them up so they relax, as well as increase circulation because of the vasodilation effect of the heat. It's really a nice soothing method. Mike: And some people actually use a combination of heat and cold. This is called contrast therapy, which can be used at times, but that's more for a muscle recovery standpoint. Brad: Right, it's one of those things they always have to come up with something new. All right, so we're bringing this up. We actually have five Bob and Brad Massage Guns that do come with the heat and cold head. Mike: So when you want to use the cold head, you simply press the button on here that looks like a snowflake. You press it twice. There are two different cold settings. Mike: If you want to use heat, you just press the heat setting. Again, there are two different temperature options there. Mike: Now, you can feel it through your clothes, but you're going to feel it a lot more directly on the skin when you're using it. And this is cold right now. I can really feel it. Brad: They really work well. I was completely surprised. I thought if it was cold after using it on your warm body for 30 seconds or so, it would warm up, but it does not. It continues to maintain cold, and the heat maintains its heat. They're really built well. Mike: So if you happen to work out and your muscles are a little sore or tender afterwards, you could use the cold setting on the massage gun. Going for one to two minutes over the area that's a little sore can help recover your inflammation and make you heal quicker, feeling better sooner. Brad: That's right, and you can see on this one right now, the red is showing. That means it's got the hot on the hottest setting, and I'm working these forearm muscles as if I were sore from an aggressive workout on those muscles. Mike: Now, when it comes to heat, you could switch it to the heat setting before you're going to work out. Maybe you want to warm up the muscles in the area, maybe they're a little sore from the day before. You can do the calves, hamstrings, whatever region you want. And sometimes that heat can help get those muscles warmed up, relaxed, and you'll have a better workout. You could typically do it one to three minutes before you're going to start. Brad: That's right, now you might be interested, "How do these work?" There is a battery in those. You do plug them in with what is it, the UB? Mike: USB. Brad: USB part. It only takes a couple of hours, I think, to charge it, and it lasts for up to 30 minutes or an hour, depending on what level you have it at. Mike: Yeah, so the same charger that comes with each massage gun to charge, the massage gun will also charge the head. They are both rechargeable. Brad: And fear not, this is not the only head they come with. They do come with the other four heads: the air head, the round head, the field goal head, and the bullet head. So they all come with that, plus the nice hot-cold head. Mike: And they all come with a convenient carrying case and a user manual as well. Brad: There you go, so Christmastime is all of a sudden made easy. We've got all kinds of nice little things you can buy for your active loved ones. Mike: If you'd like to check out more videos on massage guns specifically, watch " Massage Gun Tips: Dos & Don'ts ." It's areas to use a massage gun and areas not to use it. Brad: Yeah, it is important that you don't use it all over the place. That video is very clear on that. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

The goal of this program is simple. We want to help you decrease the amount of neck and arm pain you are experiencing each day. One way in which to do this is decrease the number of “pain makers” you are exposed to each day. In our world, a pain maker is an action, a position, or a thing that causes pain. The pain can be in your neck. Or it may be referred pain. That is pain that originates from a structure in your neck but refers to some other place in your body (shoulder blade, upper trapezius, arm, hand, etc.). If you perform a task and you begin to feel pain, that task is a pain maker. If you move a certain way and it causes pain, that movement is a pain maker. If you are lying in bed on your back and you have pain, that position is a pain maker. For many of you, these pain makers occur throughout the day and severely limit what you can do. We want you to change that. Reduce the pain makers in your day, and you begin to reduce the sensitivity of your nerves to pain. It has a cascade effect both ways. Increase pain from pain makers- increase nerve pain sensitivity. Decrease pain from pain makers and decrease nerve pain sensitivity. People are surprised to learn that the way they move and activate muscles can eliminate pain. By reducing pain makers, you begin to see that you can control the pain in your life. It does not have to control you. The fewer pain makers you have, the more you can do. THE INITIAL RULES: Things you may need to stop doing NOW. We understand that some of the activities on this list may be important to you. We are not asking for you to give them up forever. We are just asking for you to stop them right now so we can reduce your pain makers. You will be able to return to some in the future, and we will try to provide guidance. 1. Looking down continuously while reading, knitting, performing desk duties, etc. 2. Looking down continuously at a phone, laptop, project, etc. 3. Placing your neck in a forward head posture. 4. Sleeping on your stomach. 5. Sleeping on your back with the wrong number of pillows. 6. Sleeping on your side with the wrong number of pillows. 7. Sitting in a slumped, rounded posture. 8. Viewing a screen or TV placed incorrectly (especially over a long period of time). An example would be a screen that is positioned off to your right, so you are unable to view straight on. 9. Cycling with a head down posture. 10. Driving with an incorrect posture. 11. Running (only if it increases your pain while doing). 12. Sporting activities (only if they increase your pain while doing). 13. Lifting weights (only if it increases your pain while doing). 14. Working in cramped or awkward spaces with the neck in a static position. 15. Tilting your head (out of habit) in the same direction on a frequent and continual basis. For example, tilting your head to the right when writing or typing. 16. Avoid shopper's tilt. Shopper’s tilt occurs when you carry against just one side of your body for a prolonged period. You should try to keep the weight evenly distributed - between two shopping bags - and close to your body. 17. Avoid the shopper’s tilt. If you develop neck pain from carrying have ever carried a heavy suitcase at the airport and felt neck pain later, you have experienced traveler's droop. Consider using a backpack, worn properly in the middle of the upper back, or invest in a suitcase on wheels. You do not try to work through pain makers. You can work up to the point of pain, but then you need to back down. Remember - the more you experience pain, the more sensitive your nerves become. The more sensitive your nerves become, the easier it is for your pain makers to trigger pain. Luckily, the reverse is also true. The more you can eliminate pain makers, the less sensitive your nerves become. We do not believe your pain is “all in your head”. Just because no one has been able to pinpoint the cause of your pain does not mean your pain is not real. Every pain maker you eliminate is a personal victory and should be viewed as such. Constant exposure to pain makers may be preventing your body (back) from fully healing. Your body has an incredible ability to heal. If you let it. If you are feeling pain, you might be re-irritating your neck with incorrect moves and postures. Exercises we recommend are solely designed as an end goal to help you manage or eliminate pain makers. Pain does not always equate with the severity of injury. The common thought is that “I am in a lot of pain, so something in my neck must really be damaged badly”. Not true. Your nerves may have just become oversensitive to pain because of continuous exposure to pain makers. They will calm down once you start managing the pain makers. Only you, and you alone, can manage your pain makers. Yes, they can be managed. Yes, the amount of pain you experience during a day can be reduced. But you must do it. You are in charge. Nobody is going to come to your rescue. You must decide, “I can do this, and I will do this!” Start the full Neck Pain Relief Program here.  Includes all videos and printable guide sheets: https://www.bobandbrad.com/health-programs/neck-pain-relief-program Image Provided by AnatomyStuff Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed, edited summary of a video Bob and Brad recorded in November 2024. For the original video, go to https://youtu.be/3RGGOlbYfkQ Brad: Shoulder pain. Shoulder pain. That's what we're going to look at today. So I've decided to go to three of our top experts that we like and we've used their particular techniques. Mike's holding the books that they have written. These books are written for the layperson. Mike, can you talk a little more about them? Mike: So we're going to give you the best expert advice from each of these. We have Dr. Kirsch here, we have Robin McKenzie , and our friend Rick Olderman . Brad: There you go. Mike: So we're going to show you the top exercises from each of them, the ones that are our favorites. Brad: Well, actually, you know, every shoulder injury's a little bit different. These are more for chronic shoulder pains. I want you to go through each of the exercises, and if it irritates you while you're doing it, it's almost certainly not the right one. If it feels good while you're doing it and then after you get done, it feels more relaxed and better, that's going to be the one you're going to want to continue with. So go through all three of them. There may be more than one that's going to be appropriate for your shoulder pain. Mike: So for the first couple, we're actually going to go back in time. We're going to bring Bob back into the equation here. So we'll show you a couple of these tips then. Brad: Yeah. So this is kind of like "Doctor Who", we're going to go back again. Woooo... Bob: This one's a really easy one. You just use a belt, and you're going to go ahead and, let's see, how do we do this here? Brad: This is a little challenging to get set up. Use a belt that is smooth and shiny because you're going to do it with clothing, and you'll find out why in just a second here. Sometimes I have a little help. There we go. That's where you want to get to. Bob: That's what I was trying to do. Brad: So the left arm is relaxed. Bob: All I'm going to show you is that quite often, what you're going to find is the tight arm is down here. With the other arm, I can put it way up here. Bob: And so I want to get this arm up to equal that one. So you're just going to go pressure on, pressure off. This belt really does work well once you get it set up. Takes a little bit of doing, but it slides really well. Brad: As a matter of fact, we did a video a number of years ago on a patient who was set up for shoulder surgery, and then she said, "Can I do therapy?" And the surgeon said, "Well, go ahead, you can do it." Within four visits, she was doing this exercise, no surgery needed. Bob: Wow. Brad: Her shoulder mobility improved, canceled surgery, and I still see her, and it's still in good shape. Bob: Wow. Nice. Yeah, there are some miracles every minute in the Bob and Brad clinic, right? Brad: There you go. Bob: Alright, the last one we're going to do is this one. You're going to need some equipment. I mean, you need a place to hang. And Brad and I have become big fans of this. Brad: But yeah, you just need a hanging bar, and you're just simply going to relax and hang. And you know, when I first heard this, I thought, "This is crazy. It's going to make the impingement worse." But once I read the book, understood the mechanics, and I started trying it, and we start working with people doing it, and it's like, "Yeah, this, this can be really effective." Bob: Yeah. We've become big fans. It's such an easy thing to do if you have the equipment and you can wear gloves. It'll make it easier. So the book is " Shoulder Pain? The Solution and Prevention ." It's by John M. Kirsch, MD. Brad: He is an orthopedic surgeon. As a matter of fact, he does his practice 30 miles from where I grew up in Wisconsin. Bob: Does he really? Brad: Yeah. Stevens Point. Bob: Oh, cool. Yeah, my daughter went to Stevens Point. Brad: There you go. It's a nice town. It's got a river running through it and everything. Bob: Go to Stevens Point, too. Brad: There you go. So here you are going to hang 10 to 30 seconds, depending on what you tolerate. Up to three repetitions of that, depending on how you respond to it. So the first time you do it, you might get sore, but after you do it for a few days, you'll be able to do it two to three times per day, and we've really had good success with it. Bob: And you still said seconds. Remember, we promised seconds, and yeah, so it's 30 seconds. out of your day, and you can make a great improvement. Brad: Oh, that's right. We've got to stick with our titles. Bob: All right. Thanks, everybody, for watching. Remember, we can fix this about anything. Brad: Except? Bob: A broken heart. Brad: There it is. Bob: But we're working on it. Brad: We'll never stop. So now we're going to show you, we went through Robin McKenzie's. We went through Dr. Kirsch. And again, these books are available, and they're very detailed. They'll help you out if you want to learn more details about their treatments. Now, Rick Olderman, this book is a relatively new book, about one to two years old. Rick wrote it along with Bob Schrupp. And it's called Top 3 Fix , the top three exercises, that Rick recommends for different parts of the body. So we're going to talk about shoulder pain and how he recommends for the best success. Go ahead, Mike. Show him. Show him the door. Mike: We should mention Rick has a new book out called " Pain Patterns ". Anyway, the first one we're going to do is you're going to need a doorway, or you can use a stick, if you have a pull-up bar, whatever. You're essentially going to be placing your painful shoulder up, hand is facing away from me, and then I'm going to bend my knees and lean into the doorframe. I'm going to get a good stretch in my shoulder blade region there. Now this is kind of similar to Dr. Kirsch's hanging, except that you're just doing one side. We're stretching this way, going out. We're getting in a little bit of lat stretching as well. So it's slightly different. So make sure to try them all and see which ones make your shoulder feel the best. Brad: That's right. Again, if you don't happen to be the right proportion, So you can grab the doorframe above safely, or if you don't have safe woodwork, simply take a stick. If it doesn't have a rubber tip on the bottom, which you may not, put it in a shoe like this on a cupboard, reach up as high as you can, and then you simply do the same motion, hand is pointed away, bend your knee, allow that shoulder to stretch, and hold. You can stretch and hold. Again, it should feel good. A little pain at first might be okay, as long as the pain feels better and gets better the longer you stretch. If it just hurts more and more, you're going to stop and not do this one. So start out gently, use good judgment. Brad: Let's go for our second exercise, Mike. Okay, the second exercise is quite simple. Oftentimes, the middle trap is weak, making the shoulder mechanics not work properly, creating pain. So Mike's going to show a simple prone exercise. You could do it on a bed, probably a carpeted floor would work better. For filming, we're doing it here. Mike, can you explain it? Mike: So first off, when you're lying like this, make sure your pillows are folded up so you can breathe, or put your hand here on your forehead. So this is gonna be my painful shoulder. For beginners, what you can try to do is simply lift your whole arm off the mat. I'm squeezing my shoulder blade in, and I'm going to hold it for 10 seconds, and then I'm going to relax. I'm going to try to do that 10 times. It's really going to strengthen that mid trap muscle. Mike: If this seems easy for you, what you can try to do is put your arm more out to the side. You can roughly go 45 degrees. So at your side is zero, and straight out is 90, kind of somewhere in between. The further out, the more challenging it's going to be. So again, I'm going to squeeze my shoulder blade, and then I'm going to do a little oscillation. So I'm going to go 10 one direction, stop, do 10 the other direction, and then come back and relax. And you can do that up to 10 times as well. It's really going to strengthen your mid-trap muscles. Brad: That's right. You know you can do this, so go to the other shoulder and compare one side to the other. If you clearly notice one side is weaker, you really need to work on that because it is a problem. And the last stretch that Rick recommends is simply to help your posture. So oftentimes, as you get this rounded posture, people are not even aware of it. Brad: But if you lie down on your back and then you use gravity, Mike is going to show you how to correct the posture by using gravity and stretching these anterior muscles, or the pectoralis minor and the pectoralis major muscle, so that you go from here to here. The shoulders work better, you look better, you breathe better. Everything's better with good posture. Mike: So, for beginners, if you have a really tight neck or upper back and you can't even get your head to the floor comfortably, this hurts too much, you can place a pillow underneath your head to begin. You're going to put your palms facing upward, and then you have to have enough room, and you're basically going to make a snow angel. If you're not from the snowy regions of the world, this would make an angel in the snow, essentially. So you're just going to bring your arm straight up, trying to keep contact with the ground. If you are tight, your arm might start creeping up off the ground as you bring it overhead. That means that side is tight. Try to keep it down on the ground as far as you can. If you start to get pain, just go up to where you feel the pain and then go back down. Slowly progress up. Mike: If this is easy for you right away, keeping in contact with the ground, ditch the pillow, and then you would do the same thing. Do 10 repetitions, when you're at the top, I like to feel a good stretch. Maybe even push the shoulders up a little more. As you get above your head, your elbows are going to creep up a little bit. Notice mine aren't touching anymore, but my shoulders and my hands are; that's okay. As I come down, my elbows will touch again. Mike: If this seems easy for you and you're not noticing much, you can take a foam roller of sorts, put it underneath you; there are different densities. Pick which one's most comfortable for you, but you want one that is rather long so you can reach your buttocks all the way up to your head while you are lying on it. So I'm here in this position, same concept. It's just a lot more challenging. Obviously, my elbows aren't touching because that's pretty hard. But I'm going to try to keep my hands in contact with the ground as far as I can. Go up and then back down again. You may notice a difference side to side, especially if you have a painful shoulder. Brad: Alright, you may not even need to get to the advanced and actually purchase a foam roller, but it does help, and it's a little more aggressive. So that's up to you. You could actually put a pillow here. Move your body once, Mike. I'm trying to save these people some money. Now throw the throw pillow, and it doesn't work as well, but it does elevate the chest and get a little more stretch. Do you concur? Mike: I concur. It's not as much of a stretch. Brad: He likes the foam roller because he has one at home. Mike: I have that exact kind of home. It's very nice. Brad: Once you get used to it, you really want to stick with it. I know how it goes. Alright, and if you want to get more information about Rick Olderman, he's got a wonderful website, rickolderman.com to find out more about Rick. We found him out about two years ago, three years ago. And he's just been a real delight to get some new information. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   L7 Ultra Massage Gun Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed, edited summary of a video Bob and Brad recorded in August 2024. For the original video, go to https://youtu.be/QQhXAsemRiQ Mike: If you ever experience sharp heel pain, especially in the morning, when taking your first steps out of bed, you may be dealing with plantar fasciitis. Brad: That's right. We're going to go through everything about plantar fasciitis, all you need to know, and determine if you have it or not. So plantar, we're talking about the bottom aspect of the foot. Fasciitis is talking about the fascia. "Itis" is inflammation. So this tissue from the base of the toes to the heel, particularly, I have it marked in green, becomes inflamed, tender, and very painful. Now the tissue actually does go from the toes and around the heel up into here, but this is what the name refers to. Let's go on to the next thing, and some symptoms, Mike. Mike: Some of the symptoms, the major symptom most people complain about is they will have pain typically located near the heel. It can be more forward, a little more back. Somewhere in that region is normally where they feel the most amount of pain. Brad: And oftentimes it's getting out of bed in the morning when the pain is the worst. You put weight on it, oh, and it hurts. And then after about 20, 30 steps or more, it starts to get better, more tolerated. Mike: Yeah, so oftentimes as the day progresses, most people don't feel the pain as much, especially if they're up on their feet and walking around. However, even if they just sit for a prolonged period of time, maybe half an hour, an hour, they get up again, it often reoccurs, so those are some very common symptoms. Brad: Now, some of the causes of plantar fasciitis are actually that the tissues of the plantar fascia get micro tears, and the small tears they rip, and then they start to heal. And then the next day, when you stand on it in the morning, it rips again, re-irritating it. It can go on for weeks or even months. So we really don't fully understand why people get it. We have some ideas. We'll get into that in just a second. Mike, you want to talk about it? Mike: So, some things we do know are that it is often caused by irritation of repetitive movements. So oftentimes people who run a lot, or are standing on their feet a lot for their occupation, can have repetitive stress and stretching of that plantar fascia, which can cause those micro tears and irritation. Brad: Right? And a lot of people do complain. Say they were pretty sedentary, and they started walking, or even a jogging program. And that big shift of stress to those tissues starts those micro tears, and starts the whole process up. So one or two of those. Foot mechanics can be a problem as far as whether you are flat-footed or not. And that changes as we age, which relates to what age group normally gets this, Mike? Mike: So this is pretty common between people 40 and 60 years old. However, it can happen at any age, but that's more commonly when it happens to people. Brad: There you go. So if you're experiencing symptoms consistent with what we just went through and it's really bad, you will want to go to a doctor, have it assessed professionally, and get some treatment for it. There are some medical things that the doctor can provide in regards to injections. There's a laser treatment, there's a number of things. Conservatively, Bob and Brad, we do have some good advice on how you can treat this if it's not so bad to take care of it yourself. Mike, what is that video? So we have more than one, actually. Mike: We have plenty. But if you want to check out some actual treatment options, if you think you have plantar fasciitis, watch Fix Plantar Fasciitis Fast, Foot Pain Gone (50+) . Brad: There you go, or if they do YouTube, search Bob and Brad plantar fasciitis, you'll get at least 10 different videos with 10 different options, and you know. Mike: At least. Brad: Yeah, what do you call that when you watch a video over and over? Mike: Subscribers, repetitive watchers, binge watching. There we go. Brad: Binge watch. Yeah, you can binge-watch. That'll put you in a good mood. Have a good day. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

Today, we will discuss that specific type of headache that is caused by an issue with your neck (known as a “cervicogenic headache”). Cervicogenic headaches are different because they are caused by problems with the nerves, bones, or muscles in your neck. Although you may feel pain in your head, it does not start there. Instead, the pain you feel is referred pain from the neck. We will describe the signs first. In addition to a throbbing head pain, symptoms of a cervicogenic headache may include: 1. A stiff neck along with the headache pain - your neck does not move normally. 2. Pain that spreads from the back of the head over the top of the head to above or behind the eye (one side or both sides - tends to be one side) (Ram’s Horn headache) 3. Increased head pain when you cough, sneeze, or take a deep breath. 4. A headache that begins or is worsened by certain neck postures or movements 5. Pain that is felt at the top of the neck and the base and back of your head on one or both sides. Cervicogenic headaches can also cause symptoms like migraine headaches, such as light sensitivity, noise sensitivity, blurry vision, and an upset stomach. Two Self-Tests: 1. In a standing or seated position, flex your head forward as far as it will go. Once in the position, turn your head to the right as far as it will go. Make note of how far you turn. Have a friend watch or videotape. Then turn to the left as far as it will go. Keep the chin tucked down the entire time. A restriction on one side could be causing your headache. 2. Using your fingers, press along the base of your skull where it attaches to your neck. Feel for tender spots. Especially note if pressing on the tender spot refers pain up into your head. You can also press along the backside and side of your neck seeking the same tender spots. A final spot to check is a muscle that attaches to the shoulder blade and the bones of the upper neck. The muscle starts on the top of the shoulder blade on the side nearest to your spine. Feel for tenderness as the muscle travels up and attaches to the upper neck. This single muscle can result in neck pain and headaches if the shoulder blade is in a poor position. For treatment of “neck headaches,” check out our YouTube video titled Top 7 Exercises for Neck Pain and Headaches (Neck Headaches) . What causes cervicogenic headaches? Different circumstances can cause a cervicogenic headache, including: 1. Degenerative conditions in the neck, like osteoarthritis or a herniated disc. 2. A pinched nerve in the neck. 3. A whiplash injury. 4. An injury to the neck during sports or from a fall. 5. Poor neck posture while sitting or standing - especially forward head posture. 6. Poor posture of your shoulder blade or blades. 7. Falling asleep with your neck and head in an awkward position (head flexed forward, to the side, or to the back). This can happen if you fall asleep in a chair or sitting up in bed. 8. Sleeping with your head propped up too high on a pillow. 9. Sleeping on your stomach with your head turned to the side for a prolonged period. Reminder - for treatment of “neck headaches,” check out our YouTube video titled Top 7 Exercises for Neck Pain and Headaches (Neck Headaches) . Start the full Neck Pain Relief Program here.  Includes all videos and printable guide sheets: https://www.bobandbrad.com/health-programs/neck-pain-relief-program Image Provided by AnatomyStuff Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed, edited summary of a video Bob and Brad recorded in November 2024. For the original video, go to https://youtu.be/6S6bux_wkvE Brad: Oh, oh, my back. These muscles are tight, really deep, and boy, is it sore. Oh. If you've got sore back pain or low back pain that's deep like that, you need something deep that's going to get into those muscles, loosen them up, and relax them. Mike: Now, in the therapy world, we have something called ultrasound, which can penetrate deep in there and heat up those tissues. However, they're very expensive, and most people don't have them at home, so we're gonna show you the next best option. Brad: There you go. Mike: So, what we are going to be talking about to achieve deep heat within these back muscles is actually infrared heat, right, Brad? Brad: Well, it's actually far infrared. Now, if you take a typical, normal electric heating pad, they do heat up well, and they feel nice and warm. However, they only penetrate skin deep, just a few millimeters. Now, if you take a far infrared heating pad, like the Thermotex Platinum Far Infrared heating pad , they've actually tested this, and it goes how far? Mike: 2.36 inches. Brad: Right, now, if we look at Sam, who is going to be very helpful, and you look at the lower back, you can see that these bones are called the... Mike: Spinous process. Brad: Thank you, spinous process. The old mind is losing it. But anyway, let's see how much muscle we have, particularly in the lower back. If we measure it, whose camera do we have here? There we go, and we go into there, you can see it's over two inches by the time you have the skin and all the soft tissue there. You need something deep to get into those muscles, to relax them, and get circulation back into those knotted muscles. Mike: Now, when you're going to use a far infrared heating system, like Thermotex, it's important to put it the right way, first off, and what position you can optimally be in to get the most penetration from that heat. Brad: That's right. In other words, what are you saying that these are three panels? You have to have this side facing your body. If you do the other side, it will not work. That's just the nature of these devices. So Mike, should we talk about one of the most important things about using a hot pack? Mike: Yes, when you lie on it or sit on it, you want to get the optimal amount of pressure, so what you can do to make your back feel more comfortable, especially in your pain, is lie down or sit in a chair. Brad: Right, and not only that, but the amount of support in the right areas of the back, so your back is in a neutral, relaxed position while it's getting this deep heat. All right, let's go and lie down on your bed or the floor first. Mike: Sure, so what you're going to need is a pillow, obviously, for comfort on your head. Now, our plug-ins are a ways away, so we're not going to plug this one in. I'm going to put it on my lower back where I am feeling the most discomfort, then I'm going to take some pillows and put them underneath my legs. Mike: What this is going to do is flex the spine a little bit, help it relax. This should feel good for most people. If you feel like one pillow's good, you can do more. If you happen to have a leg wedge of sorts, you can also put a leg wedge under there. Brad: Typically, more than one pillow is needed for a lot of people, but if you have one of these leg wedges, they're shaped nicely to fit under the legs. This is exactly what they're designed for, and they really work well. I've had extremely good success with patients, including myself. It just does something as far as flexing the hips, relaxes the lower back, and then you've got the hot pack underneath in the right position, Mike? Mike: I do. Brad: Good. So here we go. Mike: So you lie down on it, and then if I had this plugged in, simply press the button, turn it on, and that's all you have to do, and then turn it off. Brad: Yeah, this is the Platinum model. The nice thing about this is it works really well for large areas like your back, but it also works well for hip, hamstrings, quadriceps, and what am I thinking of? Mike: Calves? Brad: Calf, moo. Yeah, and the nice thing about this is it's only one heating level. You just turn it on or turn it off. There are not three levels, and it's a low heat. It does take a little longer to get that deep penetration of over two inches, so you're going to lie there for up to 30 to 40 minutes to get it all nice and warmed up, so just be prepared for that. If you want to do this in a chair, we're going to show you how sitting in a chair is the best position to get the best results. Mike: Sounds like the best. Brad: All right, let's talk about sitting in a chair. Now, we have a firm chair here. If you're using a chair like this, I would definitely take a pillow, a regular pillow like this, put it vertically in there, and that's going to give you support, more comfort, and give you that contact area that Mike was talking about, and again, you have to have the panels towards your back. Simply place it behind you and relax back against it. Brad: I've used this oftentimes in my recliner. Now, my recliner has this nice cushion, which offers really good support. I do not use a pillow there, but you might. If you have a recliner or a soft chair that really is hollowed out and it makes your back round out, that's the last thing you want to do is sit with your back all rounded out with a hot pack on it. Make sure you get a pillow, either a throw pillow or like this, put it in first, then put the hot pack after it so you have good, proper body mechanics or body posture in that low back. Then the nice thing about this is, if it's your lower back, maybe you have tight muscles between the shoulder blades, this works equally as well for that, and we're going to show you a little trick on how it works. All right, now with the Thermotex, it comes with two straps, like these elastic straps. Why don't you turn around? If you want it on your mid-back, again, make sure the panels are towards your back, and you simply strap it on like this, and it'll hold it. Brad: I know Bob always used this when he was working at the computer with his mid back pain for a while, and then he could unplug it if he needed to walk away while he's working on the computer to get a drink of water or walk the cat or the dog or whatever he's doing there. Anyways, and then come back and plug it in, so it's really handy that way, and let's just finish up. Before you do it, you can easily take this off. Brad: There we go, and I've used it a lot, particularly hamstrings. Wrap it around here for your hamstrings, the panels down around for your quads, I can mention. Here on the calf and the hip as well. It's a really nice, versatile model for it, so it's nice. They're not real cheap, but they are good. They work very well. They're going to get deep where a regular hot pack won't, so what do you say, Mike? You got anything else to say? Did I miss anything? You want to keep talking or what? Mike: If you want to check out more videos on how to use far infrared heat on different body parts, watch " The Secret Reason Infrared Heat Can Heal Neck, Back, Shoulder, Hip Pain & More! " Brad: A little more detail there. Have a good day, and stay warm. ~~~~ Featured Products ~~~~ 1) Thermotex Platinum: http://www.thermotex.com/bobandbrad/ Use code: FAMOUSPTX for $30 off the  Platinum  plus free shipping and backpack straps! For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   L7 Ultra Massage Gun Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise sho p Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed, edited summary of a video Bob and Brad recorded in November 2024. For the original video, go to https://youtu.be/mHBeOSlp0Ak Brad: Oh, Mike, I'm telling you, I had such a stressful day last week, and this is the God's honest truth. Last Thursday, I was at the doctor's. I had my thyroid and ultrasound done, and just a typical ultrasound, and by the time I got home after the test, there were no results. The doctor called me. It was about less than 60 minutes after the test, and she said, "Your thyroid has a large nodule on it." She gave me the dimensions. She said, "The next step you have to do is get a biopsy scheduled." Well, I was like, "If this is true and it just happened, this must be bad because they called back. I don't know how they got the radiologist to look at it so fast, so it must be important." And my mind goes way out to the deep end. It's like, "Oh, they only want a biopsy to find out if it's benign or if it's cancerous." So my mind is going through my whole life, and you know, things could be changing quickly. Talk about stress and anxiety. I got home, and I didn't know what to do, and I actually worked my way through the stress and anxiety, and I thought, "You know, everyone's going through this nowadays." Maybe not because of what I experienced, but Christmas is coming, the holidays. Everyone's excited. I always get stressed out about my shopping, because I never know what to buy. I'll tell you exactly what happened with my thyroid in a little bit, but first, we're going to talk about what I did and what other people can do to get through that anxiety and stress so that you can relax and be calm and collected. Mike: Naturally, we want to promote things like exercise or stretching because they can really help relieve your anxiety and stress. That's been shown through studies over the years. However, in this video, we want to give you some options where you can simply relax and almost have a spa day. Brad: Yeah, and actually, the weather was terrible because I normally go outside to relax and get my exercise, and that was not an option. So the first thing I did was get home. Nobody was there. It was quiet, and I do what I normally do when I'm stressed out: I hold it in my temples, and I start massaging, and I get in a quiet room and a nice chair. I don't have a nice chair. I have a nice recliner at home. And I start massaging my temples, and boy, does it feel good, and on the top of my head too, there are little muscles in your head that can tense up and tighten, give you a headache on the top of your head. Brad: So if you get this, just work, and if I have cold fingers, that actually feels better, so I've actually used a cold pack on the top of my head. You could use a hot pack, but this really, actually, right now, is really feeling good. I'm not even stressed out too much, but it still feels good, those temporalis muscles. So Mike is showing that if you do use heat, I have found these hot packs that are weighted . They actually have little beads in them, and they conform over whether it's your knee, your head, your elbow, whatever. In this case, there you go, around the back of your head. As I said, I use cold on my head. You may use warmth. So what else do we have, Mike? Mike: So you want to do is relax those muscles, Brad. Like, I prefer heat. I don't like cold if I'm stressed out. It helps relax things. You can also take a hot shower, a warm cloth, whatever you have for heat. Get some massaging in there, and also, if you don't want to do it, one of Brad's favorite handy gadgets is actually an eye massager . Brad: Right, we came across these about a year and a half, two years ago, and I thought they were, like, the weirdest gimmicks that ever came out, but I actually tried it. They actually massage your temples and the muscles around your eyes. They heat up, and they also play some relaxing music, so when my fingers get tired, I do this, and I'll use this, and I use these on a regular basis, not just for stress. But they last for 15 minutes, and they turn off automatically. The majority of the time, I fall asleep, and I'm sleeping, and then I wake up with these on, you know, 15, 20 minutes later, and I get my little nap. I'm relaxed and calm. Mike: So they actually massage the area around your eyes. They can help moisturize your eyes, too, but they don't actually massage your eyeballs if you're curious, so it's kind of the whole temple area, helping relax that stress you may be feeling up here. Brad: All right, now, I know some people don't carry their stress in their head as I do. Some people actually in their shoulders and upper body. Now, what works really well for that is, I know my wife does that, and I can, if we use these massage guns, you can simply massage. Usually, there's a trigger point right where I'm pointing here, but you can see it's hard to massage yourself. I'm grabbing here, and I'm working that trigger point, and I'm pushing on it, and I'm on it right now, and it hurts when I work it, but if you work it for about 30 seconds, it's one of those hurts that hurts so good, and then it starts to relax, and I can feel my whole shoulder starting to relax a little bit. Brad: Now, it wasn't really tight, but it's definitely better now. If you have a massage gun like Mike is using there, you use that instead of your fingers; it can be a little bit easier. A lot of people have massage guns. They're very popular, so if you do have one, I would use one with the round head like Mike is using, just because it's easier to get at that. Brad: One big warning is do not get that towards your neck, even lower, down in here, and that's too low. Just keep it where your neck reaches your shoulder. There's the line, and go below that. Stay safe with that, and stay on that upper trap only. Mike: Again, in that area, heat is very beneficial to help you feel relaxed. So either you can do a shower, a hot bath, a hot tub, whatever you have. Heating pads work well. We actually have specific ones that go specifically around your shoulders. Brad: Right. This is my go-to heating pad that I have at home right next to my recliner, and it is weighted, which makes a big difference. And this, if you do respond well to heat on your upper traps, this is literally made for it. So it goes here, it snaps here, and it really just lies pleasantly across those shoulders. Brad: In a recliner, you can go back and just fall asleep completely relaxed. With all this, you're thinking about relaxing and breathing. Boy, if you start doing shallow breathing, which is a normal thing for most people to do when you're stressed out, your body just tightens up. Take a deep breath in, exhale, relax, and everything starts to melt. Mike, what else do we have to say? Mike: I'm just imagining you with eye goggles on, a massage gun, and the heating pad on, but we didn't address the feet yet. Brad: Oh, well, that is one thing. This is more of a me thing. I don't know how many people, but if I'm stressed out and I been working all day, I take my shoes off, and I start doing a massage on my feet. It just feels good, and life is better. Now, Mike, go ahead. Mike: You can manually massage your feet pretty easily. You can just take your fingers, go wherever you feel tension or have some stiffness. For some people, it's the forefoot. Some people, it's the arch. Maybe it's in the heel more. Just massage around those areas, and try to relax. You could certainly just put a golf ball on the floor as well, and kind of roll your foot. That also feels good if you want a quick self-massage that way. Brad: You can use a tennis ball. Mike: You can use a tennis ball. That's a little less aggressive if you have really sore feet. Brad: One thing that really helps me is when I grab my toes, and I stretch them in a downward flexion, and I really stretch pretty hard. I go until it actually hurts a little bit, not real, you know, it's not making me scream, but it hurts. Then I relax, and boy, does that feel good, and then I'll go the opposite direction, get all of my toes, because those toes are all scrunched up in there all day long. You get them to move around and stretch, get some circulation going in there, and when you have happy feet, everything else is happier. At least, that's my experience. Mike: Now, if you get sick of using your hands and you happen to have a massage gun, again, you can use that. We actually have some massage guns with a hot and cold head , and you can use heat and cold on them as well with that massage gun head. Brad: Yeah. Mike: Just kind of massage the area, but, you know, we have a specific thing made for this, you know. Brad: Oh, that's right, yeah. I really like the massage gun. Now, Bob has historically been very happy with these foot massagers , and we do have one right here. Mike: So you just plug it in, and then you put your feet in it. It fits up to a size 12 men's shoe. So just put it in there. We have a couple of different styles. Some of them come with a remote. Some of them don't, but they massage and knead your feet as well as provide some heat as well, and it really feels good. I will sit for 20 minutes, just do it, and then half the time, I just sit there, and I restart it, so they're pretty relaxing. Brad: Right, so that actually puts some compression on your feet. It massages the bottom of your feet, and it warms up, so it does three things. Mike: Word of advice, just don't stand up while your feet are in there. Brad: Yeah. You wake up from a nap and try to stand up with that on your feet, yeah. So anyways, so much for all of that. Now, I suppose everyone might be wondering. Mike: About your biopsy? Brad: Yeah, my biopsy. This is no kidding. So I just decided, I got relaxed and decided there's nothing I can do about it. Just wait till I get the biopsy, and life is going to go as it goes. The next day, I got the call back from the doctor. This is no kidding. She says, "Well, the radiologist re-updated the report. There was a typo, and the decimal point was moved one digit over," so the nodule was literally half the size, and you get a score. I had to look into it, and I actually talked to my doctor about this, but it changed everything, so I did not need a biopsy. I just have to go in next year, get it checked again, and if it stays the same size, life is good, and I feel so much better. And telling you, it was no fun, but I was stressed out. I did use something, not all of these, because I couldn't do it all at once, but, you know, these things can really help you de-stress, relax, and get yourself thinking clearly again, so you don't have to live under those conditions, so. Mike: Now, if you'd rather watch a video on how to relieve stress and anxiety through stretching, watch   " Relieve Stress & Anxiety with Relaxing Stretches . " You don't need any gizmos or gadgets for that one. Brad: There you go. That's a nice video too. It's a lot of movements, so if you like some movements, stretching, that works well. 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