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  • What is Causing Your Shoulder Pain? Rotator Cuff Tear? How to Tell.

    There are four muscles that make up the “rotator cuff” of the shoulder. The four muscles work together to move the shoulder and stabilize the shoulder. Each of these four muscles has a tendon by which it attaches to bone. When a tear occurs in one of the rotator cuff muscles, it happens in the tendon. Most tears in the rotator cuff tendons occur from a gradual wearing down of the tendon. This may occur during impingement (or pinching) of the shoulder tendon. Tears can be “partial” which means the tendon is damaged but not completely severed. Tears can also be complete, which often means the tendon is torn from where they are attached to the bone. Common Symptoms of a Rotator Cuff Tear: 1. Pain over the side aspect of the upper area (police patch area) 2. Pain and weakness when lifting the arm in a certain way. 3. Pain while resting and at night. Painful to sleep on the affected shoulder. 4. Cracking or popping sound or sensation when you move the shoulder in a certain way. TESTS (For your knowledge only- have your shoulder assessed) 1. Drop Arm: Lift your painful arm to the side using the nonpainful arm. Let the pain go and see if you can hold the position without dropping the arm or shrugging. 2. Place both elbows at your side. Bend the elbows to a right angle. Have a second person attempt to push both arms toward each other at the same time. A shoulder with a rotator cuff tear may give away. 3. Place the arm of your painful shoulder behind your back with the back of your hand resting against your lower back or pelvis. Attempt to lift the arm away from your lower back. A second person may apply some resistance against the hand if needed. If lifting the arm or receiving some resistance to the arm causes pain, you may have a rotator cuff tear. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

  • Sit Too Much Follow This 3 Minute Routine To Thrive

    This article is a transcribed edited summary of a video Bob and Brad recorded in August of 2023. For the original video go to https://youtu.be/WsQGHKQS-78 Brad: So walking is a preferred exercise by many doctors and therapists to keep our bodies healthy and fit as we age. Mike: However, there are many reasons that seniors are unable to walk whether it's arthritis, knee pain, diabetes, or neuropathy. There's a whole array of issues that can limit your walking ability. Brad: So what we have done is we have a list of exercises we're going to show you how to do in a chair that are going to help you get fit and thrive. All right, so we have eight seated exercises and we're going to go through this. I'm going to talk a little bit about the exercises as you're doing them. The first thing is not an exercise, but a warmup. Brief and simple. Take a deep breath, and in through your nose, exhale out your mouth. Do that two or three times. You can bring your arms up like this just to stretch, wake you up, and get you ready to go. Brad: All right, the first one's very simple. Make sure you're scooted back in the chair. Good posture. And we simply are going to do what we call kicks or long arc quads. 10 on each leg, or 20 if you count right, and left. Brad: Now we want to think about sitting. Sitting has become the new smoking. Now if you haven't heard that before, the reason that is Mayo Clinic analyzed 13 studies on long-term sitting, that would be eight hours per day. And for those people who sit that long, their death rate or their life expectancy is decreased equal to the amount of people who smoke daily. So that's how that term came along. Are you at 20 yet, Mike? Mike: I am. Brad: Let's go to the next exercise. Seated, good posture, and marching up as high as you can go with each knee. Again, 20 total or 10 on each side. You could do more or less. This should take about three minutes plus or minus, depending on how many you do and your speed. So as you continue to do these exercises, you're moving the joints throughout your body. The motion in the joints is a very healthy aspect for the joint synovial fluid, moves, more nutrients get throughout the joint and will help your arthritis. Mike: For the next exercise, we're going to simply sit down and reach laterally with each leg and tap out as far as you comfortably can. We're going to do 10 repetitions on both sides. This is going to work the outside of the hip muscles and the inside a little bit. Just get things moving and feel good. Brad: That's right. Now a little tip as we do these exercises, think about when you get up in the morning, one of the first things you'll want to do is go drink at least two glasses of water. Make sure you do that before you get to your coffee. All right. Mike: The next exercise we're going to do is W's. It's going to work your upper body. So if you look at the shape of my arms and head, it makes a nice "W" shape. We're going to do 10 repetitions. Make sure to have a nice, good posture when you do this. Brad: Yeah, so make sure you breathe in as you go back, and exhale as you go forward. Don't do these too fast. It's important that we take our time, and get a stretch, and this helps the shoulders. It helps you breathe. Get that oxygen in, and carbon dioxide out. It's a very good posture help and shoulders, and just getting you more awake. Mike: The next exercise is a seated trunk rotation. So I'm just simply twisting to the right and left. Go what pain-free range you have. If you have a chair with armrests like this, you can also place your hand on them and hold it for three to five seconds, and then rotate the other direction. Just get a nice stretch with the rotation. Brad: So this is a nice exercise to do. Make sure to relax. But this is one of those things that is a functional exercise with you're looking, so you can look to the side. If you're still driving, look behind you. It really helps. That helps the mid-back and lower back with all kinds of activities. Relax and enjoy it. Mike: You said still driving, I thought you were saying do this while you're driving. Don't do it while driving. In the next exercise, you're going to bring your arms and hands out in front of you and you're going to simply make a fist and open your hand. You're going to try to do 10 repetitions in total. Get those fingers moving and feeling good. Brad: That's right. You have to remember there are 27 joints, and 34 muscles in each hand. There are a lot of areas that can get stiff and arthritic and painful. This will help them out and get you more functional and moving throughout the day. Mke: And Brad knows the name of every joint and muscle in there. Brad: Well, I had it memorized. Mike: Now we're going to work the neck muscles. So we're going to rotate to the right and left. Just turn as far as you comfortably can. Brad's going to show if you want a little extra stretch, what you can do. Brad: So we're going to keep our shoulders stationary and look to the right then to the left. To get a little extra stretch, gently take your fingertips and just add a little pressure. We do not need to get aggressive with the neck, but a little extra stretch can be helpful. Again, good judgment with this. Not too hard. Oh, it feels good. Mike: And the last exercise is sit-to-stands. So simply sit down and stand up. Do five to 10 repetitions total. If you need to use your armrests, you certainly can. If you don't need to use them, you can simply cross your arms. A good thing to focus on when you are sitting down is to make sure you have nice good control. If you fall back into the chair, you still need to use your armrest. Also, if you have trouble getting up, try scooting your butt forward, sitting upright, leaning slightly forward, and then getting up for proper technique. Brad: This is a very functional exercise. You use a lot of large muscles. Your heart rate's going to go up with this. You're going to get a little bit of cardio benefits from this. So work on it, be safe, and I'll work up to 10 repetitions, more if you would like to. Be comfortable with it and don't overdo it. All right, so that concludes it. But you must sit down, rest, take a couple deep breaths again just, as we started, and make sure you get a glass of water to rehydrate. It will take a little bit of extra out of you. So rehydrate and fuel that system. Mike: How often should they do this routine? Brad: Well that's a good question. Once a day. If you want to do it twice a day, that would be good. But if you're very sedentary, just once a day to start with, take a break the next day if you have sore muscles. Mike: For more great seated exercises check out our videos: "10 Minute Seated Exercises for Seniors, Elderly, & Older People" and "Seated Exercises for Older Adults- 10 BEST By Bob and Brad." Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

  • The Lazy Man's Guide To Back Pain (5 Tips)

    This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2023. For the original video go to https://youtu.be/k15PnSow1MM Mike: Are you tired of dealing with back pain but don't have time for all the complicated exercises? Brad: You're in luck because we have five options that at least one of them is going to get you out of that back pain syndrome and get you moving. Hold on, we'll get right to it. All right, the first thing we going to to address is if you have pain getting out of a chair consistently, there are a couple tricks that you can do so it becomes pain-free or notably less pain. Mike, let's go with it. Mike: The first thing we want to highlight is what position works for you? There's not a right or wrong answer. Some people will feel better getting out of a chair with a flexed spine. Mike: Others may feel better getting out of a chair with a straight back and pushing up. Mike: Find whatever position is best for you. You can start by simply flexing or sitting straight up. Determine which position is optimal. The next thing you want to do, for some people it's going to be this first exercise. The other will be the next one. What you want to do is engage your core. In order to do that, you're actually going to push your stomach out in order to feel this, put your fingertips in your sides and push into them. Some people, once they engage their core and then they push up, they don't experience the back pain. Mike: Some people, that may not work for. So what we want to do is recommended by Stewart McGill and it's called anti-shrugging. So a shrug is essentially bringing your shoulders up to your ears. You want to prevent this. In order to prevent this, you're going to have to engage your pecs and your lat muscles, which run all the way down your back here. So what I'm going to do is not shrug up, so keep my shoulders depressed, engage my pecks, lats, then I'm going to push up and stabilize like that. For some people, that will be the key to getting up without having pain. Brad: But wait, Mike. There's more. Mike: There is? Brad: Well if you don't have arm rests, do the exact same thing, but you can put your arms on your thighs and do the same contraction and use that to get up. Another option without armrests. Mike: Another component we forgot to mention is foot placement. So if you are someone that tends to have your base of support or feet together, this can sometimes cause your back pain to be worse. So try to have a nice wide base of support. Brad: That's right. The next scenario is if you have consistent back pain if you've been sitting or standing for a length of time without motion, you need to get things moving in the back. We're going to talk about how you can do this and it's going to work very well. We've had a lot of success with it. It's your turn, Mike. Mike: So, every 30 minutes or so, try to set a timer and get some movement going. So, just going on a simple walk. If you're in your office, just do a small stroll. If you can go outside for a walk, go ahead. But when you're walking, the first key to do is look at your posture. A simple recommendation, if you have a flexed over posture, to correct it is simply clasp your hands behind your back and grab them softly like this. This will automatically correct your posture. And this is a recommendation from Stuart McGill who is one of the back pain research experts, I would say. And you simply walk around like this for a period of time. If you can maintain that without the hands back there later, and your back pain is less, that is a good option. Mike: Now Rick Olderman also has a different option. Brad, you want to talk about that? Brad: Right, now this is if you have one-sided back pain. Say it's on my right side and you're walking and it's painful, take your right arm and reach up or over your head like that, which stretches this area out. And it's one of those things that you'll notice it right away. It'll feel good. It looks a little funny walking around like this, but if it relieves your pain, you do it. You don't walk around like this all day long. You do it for a certain period of time, a minute or two, and do it throughout the day. Mike: Now another key element of Rick Olderman's program is talking about your walking pattern. So if you are a heel striker, this can put more impact force going up your leg and into your back. In order to take less stress through your joints you can simply walk landing on your forefoot or a flat foot. In order to do this, you will need to start taking some smaller steps. You can try this simply going in your house without wearing shoes to begin with. If this helps, you can watch other videos we talk about walking correction. Otherwise, if this doesn't help, try the other things we suggested. Brad: Nice work, Mike. Also, we do have a suggestion from Bob. I remember you tried this with a number of patients. You had them walk a little bit faster and increasing speed. And so not speed walking, but a little speed, a little faster. It helps the back pain, and you walk as far as comfortable and sit down. Mike: Now the third tip we have for back pain is when you're walking and the other recommendations we told you aren't working, sometimes you just need to decompress your spine. You can do this on a park bench, maybe at a countertop at your house if you're home. And Brad's going to demonstrate it. Brad: All right, now this is a technique that I've had patients use on countertops, that worked very well. I use it myself. I haven't needed to for a while because I've been feeling good. But you go up to something solid, a park bench like we had mentioned, or countertop. Take your arms and rotate them so the palms are away from your body, on the countertop or the solid surface. And now I'm going to take my weight. You can see my knees flexing, bending, and I'm going to allow my core muscles to relax. And you'll feel the back actually get that traction or decompression, and that's when you feel that relief. Oh, I feel it right now. It's a good stretch. I might hang out here. typically 15, 30 seconds. If you do this and it creates pain, it's not for you. You need to try one of the other options. Brad: You can do this with a chair with firm armrests like this. You can go like this or like this. With this I go like this. Bring your feet out in this position. And again, relax the core of the stomach. Make sure your elbows are locked out. It's much easier. If you flex your arms it's a major workout for the triceps. Lock the elbows and relax there. I've achieved it. I've got some good motion. And actually if I do this a little bit, it feels good. I've got some stenosis that really likes this, especially if I flex a little bit. Everyone's a little different. Give it a go. Mike: Now we're going to talk about seating options and how you can adjust them at home if you're experiencing back pain. Brad, take it away. Brad: All right , now, if you're sitting in your chair, like your computer workstation or a chair that's firm and you sit down and your feet are dangling, you're a shorter person, that can put undue stress on your back. If you simply take a cushion, we have this Pete's choice, doesn't matter what you use, put that on there so the weight of your legs are being supported through your feet as opposed to dangling. Brad: Now on the other hand, if you're taller like Bob, and your chair's short and you find that your knees are way up to your chest, that can really put stress on the low back. Then you need to actually take a pillow or the cushion, put it on the seat pan right there and raise up. Now if you have an office chair, you may just be able to pull the lever and it'll go up hydraulically through the system, if you have a nice chair. Mike: Now another option, if you're having some low back pain is sometimes the depth of the seat pan, or maybe you're on a couch that is too long. So in order to sit upright, you have no back support. If that's the case, simply putting a pillow in your low back may help. If it's a couch, you probably want something like a throw pillow because they're normally big and cushioned. If it's a solid chair like this, you may want a normal pillow. Place it vertically behind you and then position it like that and you have better positioning. Brad: That's right. I don't know if it's an age thing, but both Bob and I prefer the throw pillow in our soft recliners. That's mine. Yep, Bob's shaking his head yes. Put that in there. Oh, you'll feel good support. It can make a difference between, "oh, it's uncomfortable" to, "oh, now I can watch the movie." Mike: Now the fifth and last tip we have is how to get in and out of your bed if you're experiencing back pain. Brad, take it away. Brad: Okay, so what you'll want to do in your bed, you're going to bring your feet up like this. At this point, you're going to tighten up your core muscles, your abdominals, tighten them up, and then that's going to allow the back to be supported like a back belt. We're going to roll to the side. We call it log rolling. So everything rolls together. We don't twist. Everything goes together to the left shoulder, the left side of the hip, we get to the side, bring your legs off to the edge of the bed, and actually over. That starts to bring you up. Push with the elbow, and the other hand. Tight core. And we bring it up. There we go. Brad: Once we get to this position, make sure you get up slow. Come forward, inch by inch, and up we go. And you're ready to go for the day. This can really make the difference whether your back is irritated right away or it stays pain-free now, which will help goes out through the rest of the day. Now, there's another point, when you get sitting at the dide of the bed, to stand up you tighten your core and it doesn't seem to help, What you'll going to do is tighten your pec muscles, your chest muscles, and your lat muscles here. Now what that does, the lat muscles connect directly to the low back. That offers more support from a different angle, and that can help. So I'm going to tighten up, pull down with the shoulders, and go up. It really can make a big difference. One or the other. Work with it as you can. Mike: There you have our five practical tips for beating back pain for those busy individuals without any exercises. Brad, what would you like to mention here? Brad: Well, we've got another video out. "Only One in 5,000 Know about This Treating Sciatica" is the title of it. So there's some more specific tips. If you have pain down the leg, it's definitely a video to watch. Mike: Be warned, there are exercises in this one. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

  • What is Causing Your Shoulder Pain? Tendonitis? Bursitis? How to Know

    Shoulder tendonitis and bursitis often present as similar symptoms with the shoulder. In many cases, they may be the result of an impingement at the shoulder. Therefore, we will repeat much of what was said in our impingement video. Symptoms of shoulder tendonitis and bursitis can include: You may have pain and swelling in the front or side of your painful shoulder. Pain and weakness occur with reaching forward, to the side, or behind your back with the painful shoulder arm. Over time the pain and weakness in the shoulder may worsen. A clicking sound may be heard when raising the painful shoulder arm. It is difficult to lift objects overhead. The motion may be restricted. Sleeping on the shoulder makes it worse. Three self-tests you can do. Be careful because an ac joint problem can be like an impingement problem. Take the hand of your painful shoulder arm and place it on the opposite shoulder. Lift the elbow as high as it will go. If you experience increased pain or tenderness you may have an impingement. Painful arc. Sit sideways on a chair (on the painful shoulder arm side) Lean your shoulder blade against the back of the chair to stabilize it. Take your opposite arm, lift the painful shoulder arm, and apply some overpressure at the top. If this produces/creates pain, you may have an impingement. Extend the painful shoulder arm in front of you. Take the hand of your painful arm and turn your thumb down with the palm facing away. Grab your wrist and pull the arm down to your opposite hip. You may also feel for tenderness in the subacromial space. See the video and see the photo. Extend your painful shoulder arm back. Slide your fingers on your collarbone toward your shoulder. Once you reach the side of your shoulder drop below the bone and begin to palpate the soft tissue structures using the tips of your finger. Work your way back toward your chest. Feel for tenderness. The tendons and bursae are in that subacromial space. Compare to your other shoulder. If your painful shoulder is tender, you may have some bursitis/tendonitis. You can also apply resistance to your shoulder pain arm as you lift it to the side. Increased pain and weakness could indicate some tendonitis or even a tendon tear. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

  • The Best 14 Chair Exercises That Seniors Love!

    This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2023. For the original video go to https://youtu.be/Peyxq3msfT4 Mike: Today we're going to show you the greatest exercise routine created by Brad, that we're going to show you that anyone can do, and it should only take about five minutes. Brad: Plus, the routine intensity is flexible to fit your fitness needs. Get it? We're going to have a little hat fun here, we're going to show you a little variety, and you're going to like that to put a little fun into the fitness. Mike: So before we begin, obviously you're going to need a chair, something firm with armrests is preferable, but whatever chair you have will be suitable. Brad: That's right. Now, I'd like you to follow along, and we're going to bring this from the fingertips down to the toes. It's a complete exercise, you'll feel fantastic once you're done. Mike: And, remember to breathe throughout, we are not going to hold our breath for this. And have some fun with it. Brad: That's right, in your nose, out your mouth. Relax, we're ready to start. All right, we have a total of 14 exercises. If any of them create any pain, just don't do that one, wait for the next one. They all should feel good. Are you ready? The warm-up, here we go. All right, now the hats. The one I'm wearing is from Hoover Dam. If you live in Nevada, is that where it is? Mike: Yeah, Nevada. Brad: Give us a comment if you're from there. Mike has a hat that's from the 40s. So anything, if you're just an older person like that, but ready to go, give us a comment. Starting out in your chair, lift your arms up and breathe. Then, arms back down to your laps. Palms on your laps, and up again. This is number two. Just to warm up, get those lungs to expand. Mike, do you have anything to say, one more time? Mike: I'm just clasping my hands together, in case you have a bad shoulder, and need some help from your good side. Brad: That's right. Okay, let's go down to the opposite end. Ankle pumps with your feet. So pull the toes up as far as you can, and down. You can do like Mike is doing, or like myself. Where I have the feet out. And whatever feels good for you, feel a stretch on the back, we're doing 10 of these. What number are we on, Mike? Mike: I'm on four right now. We're going to do 10 each way. Brad: All right, break. The third one is kicks. Kick straight out and down., one leg and then the other. Not too fast. Mike, do you have any comments on this? Mike: We magically changed our hats, and I'm from Alaska now. Brad: That's right, if you're from Alaska, give us a comment. My hat, what do we have? Oh, Italy. If you're from Italy, give us a comment. Mike: We're just going to do 10 total, so five per side. So, I think we already hit that number. Brad: That's right. Mike: Now, we're going to do marches. So, we're going to do 10 total, right? Five per side. Brad: Yes. Mike: On to the next ones. Brad: All right, the next one is kind of a unique one. I really like this one. Cross your legs so your ankles are crossed. Then simply kick both feet up at the same time, hold it, and back down. We're going to do 10 of these. Mike: 10, that's too many. Brad: Well, we're already on number three. Mike: Does it matter what side we cross over? Brad: It does not, you cross either leg you want. As a matter of fact, when you get to five, it's nice to cross the other one over on top. You'll feel the muscles on your adductors, and your VMOs. Those are muscles that are on the inner thighs, that you don't get activated when you do the regular kicks. Mike: I should say, make sure you have a tall enough chair, if you're a tall person. Brad: Oh, that's true. All right, let's go to the next one. Mike: The next one we're going to do is floor touches. Now, not everyone is going to be able to get all the way down to the floor. Just go down on what is comfortable for you and your back. Make sure to keep a nice flat back, we're not going to round at the shoulders. We're just going to do five of these in total. And when you're down here, you can hold it for a few seconds, and then come back up. Brad: That's right, make sure you breathe while you're doing these. Exhale going down, breathe in while you're going up. Mike: And one more, I feel the stretch in my hips, actually. It's kind of nice. Brad: Oh yeah, this is a wonderful stretch. Mike: Onto the next one. Brad: All right, moving on to the next one. Arms crossed across your chest, good posture. Bring your arms out to the side about shoulder height, and stretch them out wide. And back across your chest. So, we're going to breathe in as we go out. This makes a W, cheese head, Wisconsin, that's where I'm from. That's my hat. Now, Mike will explain your hat. Mike: My hat is too small for my large head. But, I guess if you speak Spanish, or you're from Mexico, is that where they wear these hats? Brad: We don't want to insult anyone because we know it's not an authentic hat. But we certainly are thinking of people from Mexico. And breathe, or any other country close to it. Mike: Let's go to the next exercise. which is going to be keeping your arm out straight, opening your fingers up, and then making a fist. No, we're not doing it super hard and intense. But, we're just going to do 10 repetitions, to get those fingers moving. If you have arthritis in your hands, this is a good option to do in the morning. Brad: That's right. Mike: What are we on? We're on seven. We got cameraman Danny counting. Eight, nine, and we're out of sync here. 10! Brad: I'm sorry. Well, we're close. Let's go right into the next one. Make a gentle, loose fist and we're going to make circles. This gets into those wrist joints, and a little bit into the hand. Make sure you do about five in one direction. And then, go in the opposite direction, as well. Boy, this really makes all those small bones, tendons, ligaments, and the wrist and hands loosen up and feel good. All right, let's go on. Mike: Onto exercise number 10. This is going to be a shoulder exercise. Start with your palms facing down, and then lift your hands straight up in the air and do what you comfortably can do. We're just going to do five repetitions, it's kind of similar to the first exercise. You can keep your palms facing away from you when they're up. Or, if you want to go to a more neutral position, that is perfectly acceptable, as well. Danny the cameraman says we are on number four. So we have one more left. And Brad and I changed hats again because Brad thinks it's funny. Brad: Okay, the next one. Sit up nice and tall, hands on the armrests, and we're going to do a little rotation with the neck. We're going to go to the right as far as you can comfortably, and then to the left. We're going to do this five times. Brad: You'll notice I have a UW Lacrosse hat. I'm a little biased on this hat. I went to school there, and the school has not been the same since I graduated. Mike: My hat is for people who bet on the Kentucky Derby, I think. I don't `know what it's from. Brad: No, Bob and I think it's from the "Grapes of Wrath" movie with Henry Fonda. A lot of you will remember that. Mike: The next exercise, number 12 is going to work the legs a little bit, the quads, and the hip flexor muscles. So, you're going to kick your leg out, keep your toes pointed towards the ceiling, and you're going to do five little osculations. And then back down, we're going to do five of these per side. What do you call this exercise? Brad: Well, I call this plyometrics of the quadriceps. Technically speaking, of course. Mike: You don't have a cool name for it? Brad: No, no. But, if you don't get five osculations up and down, that's okay. Mike: Switch sides. Brad: Switch. It really makes the exercise a little more difficult, and you feel it more. I learned this one at my mom's exercise group. She lives in assisted living now. I joined the group when I popped in to visit, and felt like I had to share this with everyone. 10! Let's go to the next one. All right moving on, we're going to work the trunk and the spine. A little bit of flexibility with rotation to the right. You can put your hands where Mike has them on your chest. Or, you can grab onto the armrests, and give a little overpressure right to left. And we're going to do it five times. Make sure you breathe, don't go too far with this if it hurts. If it hurts at all, stop and go in the other direction. Brad: There we go, nice job. All right, we're coming up on the last one, the grand finale. This next one will be a little bit more aggressive, so get a drink of water. Mike: All right exercise number 14, the grand finale. It's going to be kind of a core exercise. Everything's moving around here. You're going to lift your arms and your legs simultaneously and then go back down, make sure to breathe throughout it like Brad is doing. Brad: Oh, yeah. Mike: We're going to do five repetitions. The longer you hold the position up, the harder it becomes. If this is challenging, you may just go up for a second, then drop. Brad: That's right. If you want to keep on doing them to wear yourself out, you're more than welcome. We'll just sit here for a little bit. I have my Alaska hat on. Because it is one of my favorite states, even though I'm from Wisconsin. You know, the old song... ♪ Up to Alaska ♪ Johnny Hurt, does anybody remember Big Johnny? One of my favorite singers. What do you have to say, Mike? Mike: If you want to check out more videos on seated exercise routines, try our video, 3-MUST DO-Daily Strength Exercises For Seniors. Brad: And also, it's really important, seriously, to get some water. And after you exercise, get at least a glass or two before you take a nap. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

  • Spinal Stenosis Best & Worst Exercises Must Know!

    This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2023. For the original video go to https://www.youtube.com/watch?v=k4Wc8yYauLc&t=119s Brad: Did you know that one out of five people over the age of 60 have spinal stenosis? Mike: And did you also know that most spinal stenosis can be treated with a few simple exercises? Brad: Now I personally have spinal stenosis, and there was a point in my life about five years ago when I could not walk more than three-fourths of a mile. It was very consistent. I started this exercise program, and now I can walk indefinitely. It's changed my life. We're also going to show exercises that you do not want to do. Mike: So we're going to be showing you three stretches and three core exercises that you should be incorporating if you have stenosis, as well as a couple you should avoid for each category. Now Brad, do you want to explain exactly what's happening with stenosis? Brad: That's right, and also we are going to show one of my favorite treatments at the end. It's not an exercise, but I have great success with it. So hold on until the end for that information. Now let's look at stenosis, and get the concept of what's going on with your back, what makes it hurt, and what relieves the pain. So we're going to look here at the spine. Let's kind of get a good zoom-in of this. So we're talking about the lumbar spine and low back pain in this situation. Can you point out one nerve right there? Brad: We have one peripheral nerve there. Now with stenosis, when you extend backward or tilt your pelvis back, it starts to pinch the nerve. There's not enough room. Stenosis literally means narrowing. So that gap narrows. Brad: Now when we flex forward from the trunk, that space is bigger there. Oh, the relief. Brad: Now you can do it by flexing forward, or you can simply tilt your pelvis forward, which opens the gap. You will know it because it feels good very quickly. Alright, let's go to the exercises. Alright, we're going to go through stretching. First of all, we're going to show you the two worst stretches you can do with lumbar stenosis. One of them is if you're standing, and you do the stretch where you go backward, it can be a healthy exercise for some people, but not with stenosis. You'll find it hurts, and the more you do it, pain will get worse. Mike, what about lying down? Mike: So if you lay down on your stomach, I am already starting to slightly extend my spine here, and this is probably going to be uncomfortable for people that have stenosis. The more I go up into extension, either on my elbows or even up on my hands, this is commonly known as a prone press-up in the therapy world. This will probably just create more pain and discomfort because we are narrowing that small gap that is already there. Brad: Not only will it create pain, but the pain will last for a few hours to the next day. I know from experience. Mike: So now we're going to get into the stretches you should be doing if you have stenosis. Brad: That's right. Alright, now let's show some stretches that do some good with spinal stenosis. If you're standing or walking, you have pain, sometimes simply just flexing forward like this, you'll feel the relief. We can hold it there and come back up. Do that two or three times, or sit down. Typically just sitting will relieve pain. And then you can stretch forward, and you'll feel some relief. Now, you're not going to hold it here for two minutes, typically 10 to 15 seconds. Repeat it two or three times. Now Mike will show you some things lying on your back. Mike:knee-to-chest So this is called the double knee-to-chest stretch. So all you're going to do is bring both knees up towards your chest. You can grab it with your hands and put a little bit of over-pressure on there. You can hold this for five to 15 seconds, and then relax. You can perform five reps. If you want to hold it longer because it feels good, certainly go ahead. Mike: You'll notice I'm flexing my spine again. So that should open up those narrow spots, and get some relief on those nerve endings. So this is a good option if you have a bed available, or you can get on the floor comfortably and do these. Brad: Yep, I've done it on my front lawn already. Hey, let's go over and show them the next one. All right, the last one, on your hands and knees, like Mike's doing it. This one I still do today as a maintenance exercise, and it always feels good. Go ahead, Mike. Mike: It's commonly known as a prayer stretch or child's pose. You can keep your legs apart or bring your feet together, whatever is comfortable. Now you're going to sit your butt towards your heels while keeping your hands placed on the mat like this. And you're just going to sit down and relax. I like to do this for 30 seconds. You can go 15, to 30 seconds, and this should feel good on your back. You can have your head tilted down. I am just up so I don't brush my mic and my shirt here. Mike: So how many repetitions do you normally do with this? Brad: I usually do about three to five and hold it, about the same as what you mentioned. It's also a nice stretch for those scapula in the shoulders. So you have a bonus, it's a good stretch to do overall. Let's go on to the next ones, Mike. Before we get into the core exercises, I want to talk about something that will confirm you have stenosis. It's so common, that they call it shopping cart syndrome. Now what that is, is if you are in a store getting groceries, and you're using the shopping cart, and you find yourself leaning forward on the shopping cart feels better on your back. I know this from experience, it does feel better. And if you stand up tall and walk, it's not so comfortable. There's probably a good chance that you have stenosis. So we're going to show you three core strengthening exercises that will help this. Alright, let's get into core strengthening. A very important concept for stenosis. Now what we do with core strengthening is you want to strengthen the abdominal muscles, and traditionally, you want to strengthen the back muscles, but with stenosis, you have to be very careful about back muscle strengthening. We're going to show you one exercise you do not want to do with stenosis. Go ahead, Mike. Mike: So this is commonly known as the Superman. So again, I'm lying on my stomach. This might cause discomfort already. Typically what happens is people lift their arms and legs. This is bringing my spine into more extension, which, for stenosis, is going to be problematic. So this is an exercise you do not want to do. We'll show you an alternative you can do later. Mike: Okay, the first core exercise you can try is going to be called double knee to chest. It's similar to the stretch but slightly different. To perform, you're going to be laying in a hook-lying position. I'm going to put my hands in the small of my back or lower back between the mat and my lower back here. And I'm going to make sure I'm keeping pressure on my hands the whole time. I'm not flexed like this or arched. I am flat. Then I'm going to bring my knees up to my chest like this, and then go back down slow and controlled the whole time. I'm making sure I have pressure on my fingers here. That way you know you're keeping your core tight while you're doing this strengthening exercise. Brad: Good job, Mike. Mike: How many repetitions should we do of this? Brad: I like 10, up to 15. Mike: Okay, on to the next one. Once the double knee to chest is an easy exercise for you, you could progress to this one. So again, I'm going to bring my knees up, keeping a flat back. But what we're going to do is I'm crossing my arms like this, touching my shoulders, and I'm going to touch my elbows to my knees. Notice when I'm doing this, my head is still looking up towards the ceiling. I'm not rounding forward, and notice I'm going slow and controlled with keeping a flat back. This is going to engage more of the core muscles, making it more challenging. Again, you can shoot for 10 repetitions, and when you're up top here, you can try to hold it for three seconds for a little bit of an added challenge, Brad: Right, so just remember flat back is down here, and you want to get the shoulder blades just to leave the floor just a little bit, and you'll do very well. Mike: And the last core exercise you can try is called the pointer dog. And now to begin, you're going to be on all fours. You don't want to be too extended or arched. Too much arch is going to be uncomfortable. Again, you don't want to be too flexed either, going the opposite way. Just kind of find a nice neutral ground with a flat back here. Mike: Now what I'm going to do is bring my right arm out, as I'm bringing my left leg out, keeping a nice core strength and balance here. Then I'm going to go back down. You want to work on opposing legs and try to do 10 repetitions on each side. If this seems very challenging for you, you can simply start with one arm out, one leg out, and then alternate. Once you feel like this is too easy, you can progress to doing the full exercise, and you should shoot for 10 repetitions for each side as you tolerate. Brad: Good, alright, and now we're going to show you the bonus, what I like to do, and the good thing about it is, no real exercise. A nice option that does not take any stretching or strengthening is using a massage gun that reciprocates. And also, another very important part of this particular treatment on the back is to get an airhead. Brad: They're soft and squishy, they're not near as aggressive, and you can go over some bony areas, and it will not hurt because of that. Mike's got, you can see he's got the ball head on there. Brad: That's okay, but you really should get a massage gun with the airhead. All the Bob and Brad massage guns do have airheads. Now I'm going to show you how you can use that. You're not going to go on a high intensity, just get it going on the first or low intensity. I like to flex my hip here a little bit, and you can gently work over it, and you'll feel there should be some bony prominences around that low lumbar and SI joint. And if you do have pain that radiates down the buttock and into the pain, you can certainly work those muscles down in the glute area around that SI joint, and then back up in the lower back. I can feel some really nice relief working it gently with that airhead. Brad: Wow. Alright, that's nice, very good. Alright, for these exercises to be successful, you need to do the ones that feel good to you. It may not be all of them, but probably at least one or two of each different category. Do them daily. They don't take very long. And after a couple to three weeks, you will start to feel relief, if not sooner. Mike: And if you'd like to check out more videos on lumbar stenosis specifically, we may have a few thousand of them, but here is one you may find helpful, Best 3 Stretches To Quickly Remedy Lumbar Spinal Stenosis & Avoid Surgery! Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

  • What is Causing Your Shoulder Pain? Impingement? How to Tell

    The best way to think of shoulder impingement is that some structure in the shoulder (most likely a tendon) is getting “pinched”. If the “pinching” of the structure continues, over time the tendon is going to become very sore and you may have trouble even lifting the arm. Continue to pinch the tendon and the tendon begins to wear and eventually may even tear. So, a shoulder impingement “tear” can eventually lead to a rotator cuff tear. Common symptoms of impingement: 1. Generally, no pain when your shoulder is at rest. 2. Pain and weakness occur with reaching forward, to the side, or behind your back. 3. Over time the pain and weakness worsen. 4. It is difficult to lift objects overhead. The motion may be restricted. 5. Sharp pain is felt on the top of the shoulder. 6. Sleeping on the shoulder makes it worse. Three self-tests you can do. Be careful because an ac joint problem can be like an impingement problem. 1. Take the hand of your painful shoulder arm and place it on the opposite shoulder. Lift the elbow as high as it will go. If you experience increased pain or tenderness you may have an impingement. 2. Painful arc. Sit sideways on a chair (on the painful shoulder arm side) Lean your shoulder blade against the back of the chair to stabilize it. Take your opposite arm, lift the painful shoulder arm, and apply some overpressure at the top. If this produces/creates pain, you may have an impingement. 3. Extend the painful shoulder arm in front of you. Take the hand of your painful arm and turn your thumb down with the palm facing away. Grab your wrist and pull the arm down to your opposite hip. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

  • Single Best Posture Exercise In The World

    This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2024. For the original video go to https://www.youtube.com/watch?v=Tm_dcM6uvrw&t=59s Mike: Get ready to discover the ultimate posture exercise that we swear by. And it's so simple, you can even do it in a chair. Brad: That's right. But we also have a bonus treatment at the end. Mike: Before we get into the exercise, we're gonna show you the four different muscle groups that can get tight with bad posture. Brad: And not only muscle groups, but we're going to talk about some joints that can rust, just like a hinge, and cause that posture to be permanent in a way. So we need to break away. If we look at the number of joints in the back, we've got facet joints at each vertebra. Plus joints where the ribs connect up to the vertebra itself. So there's a lot of movement going on there, but small movements. But it's very critical to have good posture. Brad: Alright, so the first critical location that we want to talk about is, from what I talked about recently, this area right here. It causes head forward posture and that hunch back. Mike, what else does it do? Mike: It's going to tighten the muscles in your neck, which is the second group we're going to focus on. It also makes your pecs tight being in a forward rounded posture. And the last muscle group is your abs, or core muscles because I'm constantly flexed over like this. So we need to stretch and open all these joints up to get them functioning properly. Brad: Now we're going to get right into the stretch. The reason why we feel it's the best stretch is because it covers all of the joints and the muscle groups that we talked about to get you into good posture. You simply need a ball, usually about 10 inches in size. It's going to be a soft, squishy one. Or a 6-inch ball works nicely too. It's whatever works best for you. If you don't have a ball, you could use a throw pillow, but it will not be as effective. So we're going to take the ball, we'll use the red one. This will probably be best for most people, and you'll place it behind your back. And Mike's going to go and cover more details on the stretch itself. Mike: So the first thing we're going to do is straighten up our posture like this. What this is gonna do is straighten the abdomen out. If you notice I was slumped forward, my pelvis is now up. Good posture. The next thing to look at is the neck. In order not to have a forward neck still, you want to perform a chin tuck. So bring your chin back in position. Mike: Now from here to work on the pecs and even shoulders a little bit, you can bring your arms out to your side. And you're going to bring them straight up, kind of like you're making a snow angel. If you don't have snow, I guess you're just making an angel. And you're going to go up and down. Notice my hands are as back as far as I can comfortably get them. They're not forward, they're nice and back. So we're getting those pecs opened up, the abs opened up, the neck. And the ball's helping with the upper back. Brad: That's right, and you'll notice as you do this, your breathing, all of a sudden, you'll notice more volume of air getting in those lungs. Just another bonus of good posture. That ball is in the back. Now, you may find that you want to move the ball up or down depending on which joints are locked up back here. So you simply adjust it up. And sometimes a small ball gets more specific. If you have one tight spot, you can go ahead and try that, Mike. What do you think of that, Mike? Mike: Oh, yeah, that's different. Brad: Yeah, it is. So it might be worth it if you don't have a ball, maybe the neighbor kids have one or, you know, you can take one from your grandchild or whatever. You can maybe order one. The last case scenario. Mike: So it's good to try to perform 10 reps of bringing your arms up and down. Now, if you have a shoulder problem and you can't quite get one side up, you certainly can clasp your hands together and try to lift this way as high as you comfortably can. Make sure to keep that chin-tuck engaged the whole time. Brad: And we could also just do the famous Bob Hallelujah stretch. Mike: We could. Brad: Bob, do you concur? I like that one. Just lift your arms straight up overhead. Brad: Alright, so in conclusion of that best stretch for posture, I'd like you to do that at least three times a day. 10 repetitions. Maybe start with five, five to 10 repetitions three times per day. And you'll notice improvement day-by-day with your posture and your breathing improving. Now for the bonus treatment we mentioned earlier on, we're talking about actually using an assistive device, a massage gun that reciprocates. And it really can work well on the tight muscles that keep your shoulders forward and rounded. If we can loosen up and break up that muscle tightness, this will become much easier. So go ahead, Mike, talk about what you're doing. Mike: So you can just massage on the pec major and minor muscles. Now, typically when they're rounded forward like this, the tighter parts are gonna be on the outside of the pec muscle. So you can just kind of massage in here. If you find any knots or tender areas, work around them first, and then go into it. Mike: We have some pretty cushioned soft heads right now. You could pick whichever head feels best for you for massaging this area. And we would like to mention that these massage guns were ranked very high by "TechRadar" and "Women's Health". Brad: I think they're rated number one, and they're excellent guns. Mike: They're in the top five. Brad: They are Bob and Brad's massage guns, of course. We don't sell anything but excellent products and quality. I did want to mention, Mike has the airhead, which is soft. You can use a round head, which can vary by going sideways or straight in. Brad: One big warning, you do not want to get under the armpit because you do have lymph nodes there. You don't want to massage lymph nodes. Stay in the front, on the muscles. So, this you could do before your stretch, after your stretch, and you'll find it works great on other parts of the body, arms, legs, and calf muscles. Mike: If you'd like to check out more videos on how to not walk so hunched over, you can check out the video  "How To Stop Walking Hunched Over! 5 Best Fixes." We describe some different exercises or treatment options. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

  • How To Keep Walking, Feel Young & No Falls (60+)

    This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2023. For the original video go to https://www.youtube.com/watch?v=F4dD0HoLJ40 Brad: Oh, do I feel better after that walk. Now, universally, doctors consider walking as one of the best exercises, particularly if you're 55 and older. Mike: But joint pain and feeling unsteady can limit the amount of walking you do as a good exercise option. Brad: That's right, so we decided to show you the best five tips so you can continue walking as you age. Now I wanted to share you this story of my neighbor who, he lives down the road a couple miles, we're in a rural area, he was out for his normal walk. He looks like he's about 65 or 70. I talked to him and he was going to go approximately six miles that day. And then I asked him, "Well, how old are you?" 82 years old, looking healthy, walking healthy, and feeling good. Mike: So you can all be like Brad's neighbor if you follow these five tips and recommendations we're about to give. Brad: Well, actually, you'll probably find only one or two of the five is all you'll need, but they're all there for you and we'll let you decide. Mike: I want all five. Brad: Oh, come on. Mike: So the first problem that can happen with walking is foot and ankle pain. And the common problem that most people have is improper footwear. So when you're looking at getting shoes, you want to have something that has a wide toe box, first off, to prevent your toes from being scrunched, causing bunions, hammertoes, and a whole array of issues. As you can see, the one on the right has a small toe box, very pointy shoe. The one on the left is nice and wide, allowing your foot to be relaxed, stretched out like it is supposed to be. Brad: Where do you buy the shoes with the holes in them? Mike: I don't know, the hole-y store, I guess. Brad: Now, the second problem is the problem I personally deal with which is foot pain when I walk and it has to do with the cushion that's on the bottom of my foot. If you look at this shoe, it's actually, cut it lengthwise, this is a very minimalist shoes. It has very little support there. I cannot wear shoes like this without getting forefoot pain. Brad: So I simply use a shoe that has cushion, as you can see on this one being represented by the white cushion there. Brad: Sometimes we can remedy it by just getting a pair of over-the-counter arch supports or cushions that come from anywhere and simply put it inside your shoe. Take the old one out, put the new one in, and remedy it that way. I've done it that way myself many times. This next group of people are people who quit walking because they just don't feel quite as steady anymore, maybe lose their balance a little bit, or particularly if you get on a uneven surface, walking on the grass or a trail, simply using a walking stick can be a easy answer. They look cool, there's different designs. Now, my neighbor who I was talking about, he literally uses a walking stick. He had a very cool looking walking stick, by the way. Brad: This used to be my mother's. It's got a nice little teddy bear on it, but simply using a little bit to keep your balance is really a big difference. Mike has a different one that you can buy. It's got a wider base. There's a variety of walking sticks. Now, it doesn't matter which side you use a walking stick on unless you have a sore leg. Whichever the sore leg is on, you'll probably try it and use it on the opposite arm. Seems backwards, but I would try it that way first. And if that doesn't work, go on the other side. One way or another, use it, whatever makes you feel better. Mike: They're just very lightweight, portable, and easy to use, so this is the first solution of many. Brad: Alright, now the next option if you're feeling unsteady walking on the flat or on trails or if you want to actually get more strengthening in the upper body and shoulders, you use a pair of walking sticks. Now these really are not walking sticks when you use them like this. They're trekking poles. They're very different than walking sticks. They're adjustable. Now you're going to put them, Mike has his adjusted improperly, they're way too high, he has his hand in there improperly. Brad: Now we have a video that goes through this in detail for beginners, but it's one of those things where walking like this makes you more steady, again, uses more arm and shoulder strength or you're going to burn more calories with these. Brad: And if you're walking on trails or up and down hills, they're a very big advantage. I use them when I was hiking in the mountains. Very helpful. So this is just another option to keep you walking and keep you a little more healthy, burn some calories. Mike, what do you say about these? Mike: My parents walk normally without these, but when they go on big hikes, including bluffs and mountains, they actually use trekking poles and they're both in their 60s. Brad: And they love them, I'm assuming. Mike: Yeah, they do. Brad: Now the fourth option is if you have joint pain on one side. For example, if you have knee pain or hip pain from arthritis, every time you put weight through that side, it hurts, then the next best thing is actually use a cane. Not a walking stick because you need to bear weight through the cane, taking the weight off of the painful side, making it less painful, making a big difference. Bob, Mike, and I have had great success with this with people who use it if it's properly. Mike, can you talk to how you adjust the cane properly? Mike: Sure, so when you're standing up nice and tall, it should be able to reach the crease of your wrist. Make sure you're not slouched over too much. Mike: There are different style canes as well. Brad's is a single point, one little point. Mine's actually a quad cane, it's got four little points. Different styles, use what works best for you, and make sure it's set up right. Again, the cane is better because you can really push weight through that type of handle versus some type of walking stick. Brad: Now Mike, if you have pain on your right side, which hand are you going to use the cane in? Mike: Left side. You're going to use the cane opposite the painful side, not like Dr. House from the show, that way you can evenly distribute the weight with the cane being on the opposite side. Brad: It makes a big difference, but once you try and do it properly, I've had people say, "Oh boy, does that feel much better." Big difference and they could continue their walking until the arthritis is settled down. Now if you have a wooden cane, if you have one that's too tall, I would have to cut that off with a saw or something of that nature. If it's too short, you simply can't use it because it won't grow back. And the last category is for those people who feel like the cane is not enough, they're unsteady, they fatigue easily, they need to sit down, then you're going to go to a walker, either a four-wheeled walker that has a seat if you need to sit down to rest, otherwise, a foldable walker like this, it can be very helpful in keeping you up, walking, and safe. Mike: So with this type of walker, you can see it's a little bit tall for me, so I would need to shrink it down. It's the same setup as you would do for the cane, the crease of your wrist. Mike: Now, this type of walker, you can't turn as easily, but if you really need to lean down and put your arms through it, this walker is going to be a lot sturdier than the four-wheeler. Those has castor wheels in the front, making it a lot easier to navigate. They also have nice large wheels, which are optimal for outdoor use. Brad: Good point, Mike. So seated down, make sure you learn to use the brakes. Sit down, you got a back rest here, rest. Brad: And this is actually what my mother used. She graduated, I'm going to get personal, she went from the single point cane to a four-wheeled walker, and it's a wonderful thing. She really appreciates it and so could you. So don't be shy about going to a four-wheeled walker to keep yourself moving, active, and feeling younger. How'd that sound, Mike? Mike: That sounded good. Did she have a cap and gown ceremony for graduation? Brad: Well, no, we took her out and she had a bottle of wine. Just kidding. Mike: No wonder why she couldn't walk. Brad: Alright, getting a little more serious, another excellent way to keep walking, feeling younger, is get a walking partner where, at least, you get together once per week to go on your walk and you talk about the goals you're setting for that week. You're going to walk two days, three days, maybe even four days. So Mike, what else do you have to add? Mike: Having an accountability buddy is a good thing. Say that 10 times over. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

  • Strengthen Your Glutes with Butt Pumps

    Are you looking to tone your gluteal muscles? Butt pumps might be just the exercise for you! To begin, position yourself on your elbows and knees, keeping your lower spine flat and your belly button drawn in. Using your gluteal muscles, lift one leg in the air with your knee bent at a 90-degree angle. Make sure not to strain your back or hamstrings while lifting. Once in position, perform a small up-and-down movement, about 1–2 inches, while keeping your gluteal muscles engaged. It's important to maintain the contraction throughout the exercise and avoid lowering your leg too much, as this may deactivate your gluteal muscles. Aim for 10–30 repetitions on each side until you feel your gluteals getting tired. If you're having trouble feeling the contraction in your butt muscles, try rotating your knee slightly outward until you do. Then, continue with the pumping motion. Remember to switch sides and perform 2 sets per session, 2–3 times a day. By incorporating butt pumps into your routine, you can strengthen and tone your glutes without putting strain on your back or hamstrings. Incorporating butt pumps into your daily exercise regimen can help you achieve stronger and firmer gluteal muscles. Remember to maintain proper form and listen to your body to prevent injury. So, get down on all fours and start pumping those glutes for a sculpted and toned bottom! For more in-depth guidance and additional exercises for treating lower body conditions, check out the comprehensive guide in the book "Top 3 Fix" today!

  • What is Causing Your Shoulder Pain? Arthritis? How to Tell

    Shoulder arthritis is damage to the cartilage inside the shoulder joint. The damage may be done to the cartilage on the ball of the shoulder joint or the socket of the shoulder joint. The cartilage is like a Teflon coating on the joint. Shoulder arthritis is a gradual wear and tear of the cartilage. You can also get arthritis in the acromioclavicular joint. This is the joint at the end of your clavicular. Signs and Symptoms of Shoulder Arthritis 1. Pain in the shoulder joint (front, side, or back). Pain is worse with leaning on the arm, carrying, lifting, or exercising the arm. This is especially true with lifting or carrying heavy objects. Pain can refer all the way to the elbow and wrist (if severe). When your pain goes down the arm it generally indicates your shoulder arthritis is getting worse or more flared up. Once the shoulder is flared up the shoulder may hurt even at rest. 2. Stiffness in your shoulder joint is a common sign of shoulder arthritis. We will demonstrate to you how to compare one shoulder’s motion to another. 3. Sounds of grinding, clicking, or cracking are common with shoulder arthritis. The cartilage (Teflon Coating) has begun to wear and it has become irregular (no longer smooth). Sometimes the shoulder can even feel like it is locking up. If your shoulder motion is limited due to arthritis it often follows a pattern. Shoulder external rotation is the worst, followed by shoulder abduction, and finally the third most affected shoulder internal rotation. How to measure: 1. Shoulder External Rotation: Lie on your back. Bend your elbow to 90 degrees and place by your side. Turn the hand out and compare it to the opposite arm. 2. Shoulder Abduction. Lie on your back. Slide the affected arm out to the side, and raise your affected arm up from the side as far as motion allows. Compare to the other side. 3. Shoulder Internal Rotation. Lie on your back and bring your arm out to the side (approximately right angle). Bend the elbow to a right angle. Allow palm to drop forward. Compare to the opposite side. To repeat- with arthritis, the first measurement “shoulder external rotation” tends to be the worst. The second most affected tends to be “shoulder abduction”. The third most affected tends to be “shoulder internal rotation”. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

  • What Is Causing Your Knee Pain? It May Not Be Arthritis!

    This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2023. For the original video go to https://youtu.be/1RMxQu2gdmA Brad: Are you experiencing knee pain with daily activities or exercises? Well, there are several reasons that you could be having this, and we're going to go through them. Mike: Many individuals will assume knee pain is related to arthritis, but there are many other things to consider. Brad: And we're going to go through these and show you some exercises, some things that you may not have thought of to get rid of this at home by yourself. Mike: So we've worked with many people over the years and they often come in with knee pain, specifically in the front of the knee, kind of over the kneecap, and often they complain about pain increasing when they go up or down stairs. Brad: I found a lot of times, it's even more down steps, but it can be either direction. But there's good news with this if we need to assess the knee a little closer. And oftentimes, you can see Mike is working with his patella or the kneecap and it should be movable and mobile like that. Brad: There's a tendon above and a tendon below the knee cap that connects the quadriceps and the patella to the bone. Brad: Those two tendons can oftentimes lead to knee pain. My sister had knee pain so terrible that she was crawling on her hands and knees, and ended up finding out it wasn't her knee joint, it wasn't arthritis, and we'll tell you what it was and how she took care of it. Mike: So there are six solutions we're going to go through to help decrease your knee pain here. The first one is to simply avoid activities that irritate this pain or make it worse, which we talked about earlier. It could be the stairs. Brad: That's right. So it's just a simple thing. Number two is we're going to take a closer look at the kneecap or the patella. You want to get your leg up in a position like Mike has and have the leg completely relaxed, particularly the quadriceps muscles. Now, when these are completely relaxed, you're going to find a very interesting thing that some people may not be aware of, the patella or the kneecap is very mobile. You can see me moving it right to left and we're just want to make sure that all the connective tissue has no scar tissue or not tight from being immobile if you've been sedentary over the past months or years. So you can go right to left. You can move it up and down. This should not be painful. If it hurts a little bit the first couple of motions, that's okay, as long as it feels better with time and I mean over five to 10 seconds. So right to left feels better. Does it feel better? Mike: It feels great. Brad: If it feels good or better, go ahead up and down, the same thing. And you can actually kind of work some angles on it as well. You'll spend maybe 30 seconds to a minute probably doing this. This will help a certain amount of people. There are going to be other people who'll do this and they'll find it moves, everything's good. So then we're going to go on to the next solution. Mike: So the third solution is to do manual cross-friction massage. It's a fancy way of saying you're going to massage the painful areas. So if your pain is below the kneecap, you can take two fingers, cross it over, or I'm going to use my thumb, because it's a little bit easier for me. I'm going to put my other thumb on top. I'm going to push down and I'm going to go back and forth on this tendon. You're going to do this for two minutes if you can tolerate it. Mike: Obviously the harder you push, the more it's going to dig in there. Now, if your painful area is above your kneecap in the quad tendon region, you can do the same thing up there. Do it for two minutes as I mentioned before, and this will increase the blood flow to these tendon areas, helping decrease your pain, bring nutrients, and make it recover faster. Brad: There's one exception I want to bring involved with this. As you're doing the cross-friction massage, like Mike described, after about 30 seconds, if the pain doesn't reduce or if it feels numb, then it's okay. But if it just continues to irritate it and you're getting into that 30 seconds to 60 seconds and it feels like it's, ugh, this hurts more, then you need to stop. It's too early to do this cross-fiction massage. You're going to need to wait a day or two. All right. So you're going to find out after massaging your tendons or the muscles with your hands, which works quite well actually, your fingers will probably get tired, particularly if you're having success and you're doing it for that two minutes as Mike had suggested. If you happen to have a massage gun or a friend that has one, use it. It'll save your fingers. If you want to purchase one, that's an option, but you don't need to. So when you use a massage gun for this particular cross-friction massage, you have to have a massage gun that reciprocates back and forth. Okay? Otherwise, you will not get the same results and you need about 10 millimeters of amplitude in that direction. That's really not that critical. It just gives you an idea if you're shopping around. The headset you'll want to use is the round head, which I am using. That's my preference for this technique. Brad: Or you can use the cushion head. It's an air cushion head because you're going to be around your kneecap and the bones of your knee, and if you massage your bone anywhere on your body, it is not going to do anything except create pain. We don't want that. Brad: So we're not going to massage the bone at all. And I'll show you the technique. Now, the tendon that we talked about below the kneecap, there's a soft spot right below the kneecap. We talked about that. You take the massage gun and I think this part particularly works best with the round head. Do not go straight in. That's going to pound and beat up your tendon and your knee. It's going to do nothing but bad. Go sideways. And then you get that cross-friction massage, just blow that kneecap and that hollow spot. It's so much easier and it's just a delight. It works out very well. Brad: Now Bob had this tendonitis knee pain, same as my sister, above the kneecap where the quadricep muscles all come together and connect to the kneecap. So we're going to do it this way. Brad: And Bob was massaging his manually and his fingers were getting tired, right, Bob? Yeah, he's shaking his head and he started the gun. And how long? Within how many days? Bob: Two days. Brad: Within a couple of days the pain improved, and things are going well. Now, one thing that you may want to assess is to see if the muscles up toward the hip are tight or have any knots in them. That may be the case and you'll know because when you're pushing around and you'll feel like a tender spot, kind of like a Tootsie Roll in that muscle. If you have that, then you can go into that muscle with the massage gun because you have more mass, more muscle mass, and muscle fibers. Then you can get more aggressive when you're away from the knee. And again, work that for a few minutes. This was the case with my sister's knee problem. Part of it was the knee, part of it was the tendons or the muscles up in the thigh were tight and limiting that kneecap mobility, which is needed for a healthy knee. Wow. And actually, it's a nice deal. We could probably go on like this for five or 10 minutes, but we've got more information to help you out with. All right, the last technique, number six is we want to stretch the quadriceps muscles. Again, they connect to the kneecap, up to the pelvis area. We're going to show how to do that, as well as there's another structure, which is the IT band. It's kind of like a wide ligament that connects up from the pelvis down to just below the knee on the side of the leg, and we need to stretch that out a little bit as well. That can take pressure off that knee as well. So, Mike, it's all yours. Mike: So you're going to lay on a firm mattress or bed of sorts. You can also do this on a table if your bed is too soft. You don't want to fall off the edge. So you're going to start on your back. Your feet are going to be off the edge of the bed. If you want more of a stretch in the front hips, you scoot more towards the bottom of the bed here. But for now, I will stay here. Try to bring both knees to your chest to start, and now you're going to drop the side that's painful down. Now when you go down, you want to try to keep the leg in a straight line. If it's too tight pulling out or pulling in, that's not going to be the stretch you want. You want to keep your leg straight. Now to get my quad stretched even more, all I'm going to do is bend my heel back and I feel it more. Mike: Now if this feels good, you don't feel stretched at all, just scoot your buttock off the edge more and you'll start to feel it. Now, an important thing to remember is to bring your opposite leg up to your chest. Bring your knee towards your chest and hold this position. Try to do it for 30 seconds. After 30 seconds, bring the leg back up to your starting position, and rest here for a second. Then you're going to switch sides. And you might notice one side is tighter than the other. If one side is tighter, really focus on that side, but it is good to do both sides. Do 30-second holds and do it two to three times a day. Brad: And I do want to mention it's real critical when you do this that you have either some shorts on, some stretchy pants. Are these those stretchy jeans? Mike: They are stretchy. Brad: He's got jeans on, but they're the stretchy kind. If you wear jeans, things bind up and you will not get a good stretch. All right, nice work, Mike. Stretch away. Mike: So those first six steps were to help remedy your pain in your kneecap. So if your kneecap is feeling good now and you want to start progressing more, what you want to do is start walking again. You want to make sure it is pain-free walking. Start on flat surfaces and slowly progress. Don't go out walking a mile if you haven't walked in weeks. Just start slow. Maybe do a quarter mile. Progress each day as it feels comfortable. Brad: That's right. And remember, if you have hills, make sure you avoid those, walk on the flat. And actually at roads, like on the road I live on, there's no sidewalks and the roads always have a camber, so the water runs off. Well, that angle that you're walking on can put stress on your ankle, your knee, and your hip. So if you walk down the road on the right, turn around, and walk on the same side of the road. This will balance things off. Sometimes that's not safe. If that's the situation, try to get to a spot where it's a flat sidewalk or trails where you don't have the unevenness. Mike: Now, if you were doing some form of resistance training before or exercises and you want to start those again, it's important to remember to do a partial range of motion early on or drop the weight significantly if you were using weight while doing these. So we're talking about things that involve your knees. So such as some type of squat or some type of lunging form. Just do a partial range of motion as long as it feels good. If it creates pain, hold off for a while till you try again. Brad: And a lot of you may not have used weights in the past and that's fine if you want to get back to this. So again, as Mike mentioned, if you want to decrease the intensity and you don't use weight, just body weight, you're going to do that by how far you go down. So previously, if you were squatting deep down without any problems, the knee is feeling better now and you can do it pain-free, even if it's a little baby squat. You may think " What good is this doing?" But if you get down and it hurts, do not do that. Pain-free range, give it some time. Brad: Or if you're doing lunges, you might've been going until your knee touched the floor at one time before the injury. You may only go down half the distance. And give it a week or two. Be patient with it because you don't want to re-irritate the old injury and set yourself back to where you were. Things will come along. Just be happy and be glad that you can do them. Mike: We should add that you want to make sure you're using proper form with any type of leg exercises. So if your knee tends to track in, that is a no-no. You need to work on your outside leg muscles and keep it straight. So make sure your knee is staying in line or even going slightly out is okay, but you don't want to go in like this. Brad: Right. That's the most common error, the knee going in. It's no good. I always tell my patients, to get that knee over the top of their toes when looking down and that'll help keep that sagittal plane, which is what we call it in the therapy world. All right, very good. Give these tips and tricks a try. There's a good chance you're going to find some relief with them. If not, it may be something more. Maybe you do have arthritis and you have to try a different approach. Mike: So if you want to find out more videos related to this topic, you can check out our Knee Pain Relief Program. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

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