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!

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

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.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://www.youtube.com/watch?v=usY0dq7OSUw Mike: Foam rolling has become a popular technique for self-massage and muscle relaxation, but it's not always a pleasant experience. Brad: That's right. We're going to discuss some reasons we love them and some reasons maybe not so much. Also, some differences between foam roller diameters, how dense they are, and everything you need to know about this. Mike: So the first category we're going to talk about is the hate category. That's a strong word. We're going to go with the dislike category. The first negative about the foam roller is you have to use it on the floor to get the best results as Brad is demonstrating. Where if you wanted to do some massaging and you're unable to get on the floor, a massage gun would be a lot easier to use. Brad: That's right. Getting on the floor, just the act of getting down on the floor will pose a challenge for some individuals. Or if you have some problems where that's uncomfortable or something you'd rather not do, the massage gun, is easy to do, seated or lying down in bed. You can work your legs and your arms. Again, it's on the floor with the foam roller and it's not very aggressive because they're not very hard, although some are. But it's just hard to get an aggressive for example on your forearms if you've got tight muscles there. The massage gun in this case is probably the better option. Go ahead, Mike. Show them. Mike: Yeah, if you just want to get a little more aggressive, you can just push down in there. Obviously, with the foam roller, you can push down harder to get more pressure, but it's a little easier just to use a massage gun if you're just working in this small area. If you're working legs, you sit on it, there's more weight on it. You can dig a little deeper, but the convenience of this is just a little better. Another dislike we have with them is they're not very portable, especially when you have a large one. I'm not going to haul the large one anywhere. They have shorter ones, which you can throw in your gym bag if you want. They are somewhat portable, but like we're talking about just massaging in general, which is the same idea a foam roller does, the massage guns are much more portable. Brad: That's right. Okay. And the last part of foam rollers is for your muscles in your lower back lumbar area in particular, we do not recommend that. It's just too aggressive. Some people may be able to control it, but it's difficult. I do not like this at all on my back. I have lumbar spondylolisthesis and I stay away from it. Also, if you want to roll your neck, it just does not work very well. It's great on your thoracic spine around the scapula or the shoulder blades, but up by the neck, it just doesn't work. Mike: So that all being said, there are some benefits to foam rolling and reasons we do like them or love them, I should say as the title mentions. They are fairly inexpensive compared to, say, a massage gun like we're talking about. They can range from $10 to $40. Brad: Right. Just keep in mind there are different lengths. This is a longer one, and you can get the shorter 16 to 18-inch ones. We'll talk a little bit about the difference between the two. Mike: Another thing to like about the foam roller is they're fairly easy to use as long as you're mobile enough and can get down on the floor. They don't have all the buttons and manuals that a massager would have. Brad: All right. Another great thing about the foam rollers, it does large muscle areas at a time. For example, working the calf muscles. Brad: You can do both at once. If you want to get more intense, you cross one leg over the other. And then you can easily roll up to the hamstring muscle group and you can roll to one side, get the IT band, and then continue to roll over and get the quadriceps so you're getting a complete leg massage. And go roll over and get the glutes too. Mike: Am I a dog or what? Brad: Yes. Just keep on rolling. It is nice. Again, if you're mobile enough to do this, it really is a nice option. Mike: Some of the benefits of foam rolling include reduced muscle soreness, so this is more of a temporary thing, right when it happens. Hours later it's not going to be beneficial, but if you're a little sore, going to the gym, do a little foam rolling, loosen everything up, you're not going to be as sore. Brad: Also, another added benefit is increased range of motion. When you get your muscles to relax, that's going to increase the range of motion at the joints, so it's great for that as well. And let's talk about circulation. Mike: So it also increases circulation or blood flow to the area because it is a type of massaging technique. This helps improve nutrient delivery to that area through your blood and helps with waste removal, which kind of relates to helping with muscle soreness. Brad: That's right. It all works together. One other thing, particularly about these long rollers is, I like these for working on your posture and mobilization of the spine. You simply lie on it, and I like to do this at the end of a workout where I'm relaxed, I let my shoulders go back, my head, draw back and just lay for a few minutes and relax. Brad: This helps your posture, allows you to breathe very nicely, and finishes up a workout effectively. Okay. Another nice thing about this is some studies are showing that foam rolling when done appropriately can help benefit fibromyalgia in regards to pain relief. It's no guarantees you can try it and see if it works for you. The worst that can happen is it's not effective, but it's certainly worth a try. Anything else, Mike? Mike: There are some other alternative things you can use as well if you don't have a foam roller and you want to try it, you could simply use a softball, lacrosse ball, or anything you can roll on. That's going to be a little more trigger point-oriented because it's a smaller surface versus a foam roller. But if you don't have one, and you want to try it, that's an alternative. Brad: I love my foam roller. Would not go without. It's part of my routine and it's a personal thing. Mike. Mike: I like them. I use them periodically, but sometimes I prefer the massage gun on certain muscle groups and I prefer the foam roller on others. Brad: That's right. All right. Be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, 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.

It is important to determine if your shoulder pain is being caused by a problem in your neck. Neck problems can often cause pain in the shoulder area. We provide these guidelines to help assess where your shoulder pain is coming from. As a rule, shoulder movements will aggravate shoulder problems. Neck movements tend to aggravate neck problems. Location of the pain: Pain from the shoulder is often felt on the front or side part of the shoulder. The shoulder pain may radiate down the arm but generally not past the elbow. We have seen severe cases of shoulder pain where the pain does extend into the forearm or even to the wrist. But it is not too common. Pain originating from the shoulder generally does not extend above the point of the shoulder into the neck or to the shoulder blade. Pain from the neck can be felt at the base of the neck, in the shoulder blade, and in the arm into the hand. You may also feel some numbness or tingling with neck issues (this will not happen with shoulder pain). Tests: Shoulder and Neck Stand or sit with a very straight posture. Move your shoulder in the following directions: 1. Slowly lift your arm straight forward and reach as high as you are able (5x). 2. Slowly lift your arm out to the side and raise it as high as able (5x). 3. Slowly reach your arm behind you and attempt to touch the shoulder blade of your opposite arm. See Photos. If any of these movements recreate your typical shoulder pain, the pain may be a result of a shoulder problem. Stand or sit with a very straight posture. Move your neck in the following directions. 1. Slowly flex your neck forward and then back as far as it will go (10x). 2. Rotate your head to the right and then to the left (10x). 3. Bend your head to the right and then to the left (10x). If any of these movements recreate your typical shoulder pain, a neck issue may be contributing to your shoulder pain. If the neck movements do not affect your shoulder pain, it is less likely that the neck is causing your shoulder pain. Warning it is very possible you could have neck AND shoulder problems. Which is why we recommend seeing a qualified healthcare professional. 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

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/BNNcNejIQyg Brad: I was just walking and I was just thinking about this walking form and how you walk properly. It all starts at the hips and from that point, your knees and ankles will respond very well and less pain. Mike: Learn this walking style and it can be your favorite go-to exercise for decades. Brad: Right, well, many people do prefer walking over running. Mike: What's wrong with them? Brad: We're going to show you three simple exercises that are going to help strengthen the right muscles in the hip so that the hips are in the proper position while you walk. And it's key. Mike: When your hips are properly positioned, it is going to leave the proper movement in your knees and your ankles as well. Brad: Now the form you use when you do these exercises is very critical, so pay attention and I don't mean maybe. In the first exercise, you're going to go on the floor, go on your knees and your forearms, and in this position, we're going to work the glute maximus. So bring up one leg. Mike's going to demonstrate. Up to here. Now this is important, remember I talked about form, bring the foot over towards the other leg. That isolates that gluteus maximus, and then squeeze your butt muscles together. It's like your butt cheeks, you want to squeeze them together. Go ahead, Mike, finish it off. Mike: And then you're going to do little oscillating pumps. You're not going to go full range of motion. You're going to just pick a spot and kind of oscillate. Try to engage your buttock muscles here. And you want to do 10 to 30 reps. You can do them in sets of 10 if you want, but just kind of oscillate up and down like this. Brad: Now, Mike, should we try to get higher and higher as you get stronger? Mike: If you want, but it's not going to isolate your buttock as much. And it depends on how tight your hips are as well. Some people are going to have tight hips and you're only going to go a small distance. So if you have the range of motion and you feel your butt is still engaging, it's fine, but don't just pump up high because then it's all hammies. Brad: All right, let's go to the next one. Mike: So the second exercise we're going to do is standing hip abductions. So it's going to strengthen the outside of your hip muscles here. So the first exercise is butt, or glute strengthening. This one is hip abductors. You can do it with no resistance to start and then eventually use resistance bands. Start with yellow, or red, you can progress up as necessary, or you can use a loop band if you have one. So if I'm using a tube, you're going to stand on the tube with both feet and then I'm going to work my left leg right now. So have a soft knee. Do not lock your knees out, have them slightly bent. You're going to get some tension in the band. Whatever's comfortable for you, and you're going to go out to the side. Don't kick way up. I'm starting to sway my hips out. The whole goal is to keep it low to the ground and just kick it out to the side because I'm working my left side here. Do you have any tips to add, Brad? Brad: Yeah, if you need support, I have a Booyah Stik, or a cane or something, piece of furniture because some people will have problems balancing. Mike, he's a young, athletic guy. I'm old and wobbly, so I'm using the stick. Do not be afraid. And then we're going to do both sides, correct? Mike: You can do both sides. Brad: Absolutely. How many repetitions? Mike: We're going to do 15 reps for each leg and progress up on resistance as it becomes easier for you. Brad: And as you get more used to it, you'll do 3 sets of 15. Is that accurate? Mike: Yes, that is accurate. And the biggest thing to look for is if you're starting to sway, keep this pelvis nice and neutral. Brad: I say most excellent. Let's go to number three. This last one is relatively simple. In regards to form, you will need a loop band or a tube band like Mike has. Simply put your feet about shoulder width apart, standing on them like we are, put a little resistance on it, bend the knees, we call that soft knees, and simply walk to one side. We're going to go 10 to 15 feet. Mike, go ahead. You can walk behind me. Mike: I can walk behind you. Brad: Obviously, we don't have the stage room here for 10 to 15 feet, but you'll find soft knees again, good posture with the body, not slumped over. And you will feel the hip abductors get tired and burn. Mike, how do your legs feel? Mike: I feel good. You might not feel it while you're doing the exercise, but if you don't work your hip abductors, you're probably going to feel it the next day. Brad: That's right. All right, so those are the three exercises to maintain your hips. Now I'm going to recommend once you get used to doing these, they'll only take a few minutes, do them as a warmup before you go walking, if you are a walker and you walk regularly. So, Mike, we're still in contemplation about the three or the four Bs. Mike: Be helpful. Brad: Be careful. Mike: Be happy. Brad: And be healthy. 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.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://www.youtube.com/watch?v=VcxVUNNVHKI&t=61s Brad: All right, thumb pain. Many people will experience thumb pain, oftentimes right by the wrist at the joint. Mike: And the good news is you can self-treat this easily and in a hurry. Brad: That's right. All right, there's a very good reason this joint of the thumb gets very sore, it is because it takes an awful lot of force with gripping, twisting, and any activity you do with your hand. Mike: The pain is likely associated in this area with arthritis, and it's common from overuse and it's normally on your dominant hand. Brad: That's right. Let's take a close look at this joint that can create so much pain that you do not want to use your thumb or hand. It's the CMC joint. There's not a great deal of movement here, but as you get wear and tear on that joint from arthritis or maybe some bone spurs, it causes pain. Or if it is subluxed a little bit, in other words, it kind of pulls out of joint, that's good because we can usually get it back in causing the pain to go away quickly. Brad: All right, so if your thumb is so sore that it just hurts to move it and it's very tender, you may need to put a brace on. It doesn't matter what type. Anything that you can find that you can put on and it's going to support the wrist because that's where this joint is, is close to the wrist. The brace just reminds you to protect it and it limits motion. Brad: Another option you can do is get some Coban band tape. It stretches. It does not stick to your skin, but it does stick to itself. I have to admit, taping your hand is not easy to do. If you have problems with it, just go buy a brace. But it is a real custom fit. And what you do is you just work it back. I suggest the wider tape. Mike has a narrower one-inch. And you simply rip it, oh, like that, and it'll stay on. Don't get it too tight. It does a nice job of supporting. Mike: The first technique to treat this issue is massaging what is called the thenar eminence. It's the muscular area around your thumb. It's a big, beefy muscle belly considering it's just in your hand. But you just kind of dig in there and move around whatever area is tender. Some people might be more down at the base of the thumb, some people might be more on the front of their hand. I like to kind of pinch and just move around. Mine doesn't hurt, but I feel that. Brad: Yeah, it's one of those things. If you've got tight, sore muscles, maybe some knots in those muscles, you will feel it. And it's one of those things that should hurt, but hurt so good, and when you're done have a result of a better-feeling thumb. Now, if you find that the massaging hand is sore and the other hand's thumb is sore, but you're getting good results here, but you're causing pain in the massaging hand, a real nice option is if you happen to have a massage gun that reciprocates. This massage gun has a ball head and there are several heads you can get with these massage guns. This is our Q2 massage gun. It has five heads. Brad: For this particular treatment, I would recommend either this round one or possibly the bullet head because the nice thing about this bullet head in this situation, is you can get into that thenar eminence. Use whatever works best for you, So what we're going to do is get this thing going and I'm going to work it here. And you got a nice grip for the other hand, so you're not going to get sore muscles there. Now, you can change the intensity simply by changing the angle of the massage gun head. Using it straight on is much more aggressive than with it at an angle. You're probably going to start sideways, work in the palm here sideways, and you can work right into that muscular belly. That works well. You're not going to get down directly on the joint because you're just going to beat that joint up and irritate it and get sore and maybe say bad things about me. So we don't want to do that for sure. And you can do the other parts of the hands as well. The nice thing about having one of these is you can use any part of your body, particularly with all the heads. So it's a very powerful gun, but in this case, it works because you can control the intensity at a low level. Mike: And the last treatment option. Now, if this feels good, it's for you. If it doesn't feel good, don't do it. You're going to perform some traction on the phalanx here. So you're going to grab down by the joint and you're going to pull away from it. And you can kind of move it around. You can also move your wrist. Just do what feels good. Brad: Right. So again, this is when I mentioned the joint is subluxed or actually out of joint a little bit. This is a technique I use. It's very similar to what Mike explained. A little simpler. I simply took my thumb on top of that phalanx, I pushed down and pulled like I was pulling the skin away from that joint. So you're pushing down and you're pulling. You can see the skin being distracted. Brad: I did this and the pain went away from about a level seven down to a level one or two. And I worked this a little bit that evening. The next day it was gone and it's still gone. And that's one of the things that motivated me to do this video again. Mike, do you have anything to say? Mike: Who knew the pull-my-finger joke could become useful? Brad: Good luck. Thumbs up, huh? Mike: Thumbs up. 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.

To stretch your thigh muscles, find a flat surface like a table or countertop. Lie on your back and bring both knees toward your chest. Place a pillow under your head for comfort. Hold both knees with your hands to keep your back straight and relax your legs. Then, hold only your left knee with both hands. Slowly lower your right foot off the surface, bending your right knee at a 90-degree angle. Pull your left knee closer to your chest to avoid arching your back as you lower your right leg. You'll feel a stretch in your right upper thigh. Don't push too hard. If your knee hurts, move your right leg slightly to the side. Hold the stretch for 7–10 breaths. Next, bring your right leg back up to your chest and hug both knees. This helps reset your back and pelvis. Repeat the stretch on your left side. Do this whole routine two times on each side, two to three times a day. As you get more flexible, you might be able to lower your leg further over time. Eventually, aim for your thigh to rest on the surface with your knee bent at a 90-degree angle. This stretch helps keep your thigh muscles flexible and reduces tightness. Remember to stretch slowly and gently. Don't force your body into uncomfortable positions. If anything hurts, stop and try a different position. Regular stretching can help keep your muscles healthy and prevent injuries. So, make it a habit to stretch every day to stay flexible and strong. For more in-depth guidance and additional exercises for treating lower body condintions, check out the comprehensive guide in the book "Top 3 Fix" today!

1. You have neck or upper back pain along with the shoulder pain. 2. You recently have experienced a traumatic event to the shoulder- fall, motor vehicle accident, athletic injury 3. You have pain that extends down your arm past the elbow. The pain may be accompanied by numbness, burning, or tingling. 4. You have an inability to move the arm or joint. 5. You have signs of an infection: swelling, skin of shoulder is warm/hot to touch, shoulder is red/inflamed, extreme pain is felt. 6. You are feeling unwell in association with the shoulder pain. 7. You have a previous history of cancer or a tumor. 8. You have chest pain and/or a history of cardiac or heart problems. 9. You have nighttime pain that is impeding your sleep. 10. You have swelling, bruising, or discoloration of your shoulder. 11. You have had shoulder surgery in the past 6-12 months. 12. You have a history of dislocating your shoulder. This program (like all Bob and Brad programs) is a work in progress. We will be continually trying to improve the program to make it more helpful to you. We have three goals with all our programs: 1. Easy to understand. 2. Easy to perform 3. Effective So here we go. To lessen or eliminate your shoulder pain you need to address 3 areas: 1. Shoulder Position. 2. Pain-Makers 3. Movement/Exercises. 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

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://www.youtube.com/watch?v=k4TKisomaco Brad: Attention all you seniors, we don't know what qualifies as a senior, but if you're 60 or older these are for you. I fall under that, so that's good. We have a more notable chance of falling as we get older. Mike: But there are some simple exercises you can do to reduce this risk and we're going to show you 10. Brad: We've field-tested them all with many patients over the years. They're right on. All right, do these exercises with shoes on so we get a nice grip on the floor. We don't want to fall. Mike: If you're going to go stocking foot, then you should do it on the carpet so you won't slip and slide anywhere. Brad: That's right. Shoes are probably better. Okay. Again, we're going to show you 10 exercises. Only do the ones you feel comfortable with. The last four are more advanced so have good judgment with those. We don't want anyone to fall for this. Mike: And remember to use good posture and form with all these exercises and keep breathing. You don't want to hold your breath, you might just pass out. Brad: Oh, come on. Exercise number one, is simple, sit to stand. Use your armrest if you need to. Now the goal is to do 10 of them. By the time you get to the 10th one, you should feel a little bit tired. If pushing off isn't necessary, you can cross your hands over your chest and work that. If you want to be more advanced, hands above your head, it makes it more difficult. However, if you're not able to get up from a chair, get a taller chair, put a pillow on it, or like Mike has, a taller surface, like a bed. Mike: Nice raised surface here. You can use your hands, same as Brad or not. Make sure to get a good base of support. Make it wide. You don't want to be super narrow, this makes it a lot more challenging. So just do 10 of them. Make sure to control on the way down. A lot of people can get up, but then they'll plop down. Don't do that. Brad: Oh, no, no, no. Okay, we're going to go to number two. Mike: The next exercise we're going to do is calf and toe raises. So Brad is doing it holding onto a chair. I'm just using the Booyak Stik or a cane for support. You're going to go up on your toes and then rock back up on your heels. How many reps should we do with these, Brad? Brad: We're going for 10. Once again, if you feel unstable or you have a wiggly chair, you may want to go to a cupboard or a sink where you can wrap your hands around the sink in the kitchen, which works very nicely. Sometimes it's nice to have a chair behind you while you hold onto the sink if you are unstable, you can simply sit down and avoid any falls. So be safe and be careful. From that same position, you can go right into marching, bringing the knees up as high as you feel comfortable. Again, holding onto something if you need to, you may want to face and hold on with both hands so you are stable. Let's talk about repetitions. Mike: You can do 10 on each leg. It's going to be a little more challenging to alternate. If this is problematic, you can do a single leg at a time and then switch, but you get a little more balanced weight shifting, doing it this way. Brad: All right, nice work, Mike. Mike: Okay, exercise four is going to be sidekicks, also known as hip abduction. So you're going to bring your leg out to the side. Try to keep your toe pointed forward the whole time. Don't exaggerate, rotate out, and twist your whole body, you're not a contortionist. So just simply go sideways, nice straight posture, do 10 reps per side, and hold on to support. Brad: This exercise, just to let you know, if you find yourself waddling when you walk, that's a good time to emphasize this exercise that helps prevent that waddle. Mike: And we should also add that it's going to work your stationary leg as well as your moving leg and make sure the weight-bearing knee is slightly bent, you don't want to have it locked out, little bend. Okay, the next exercise is known as hip extension. We're simply going to kick our legs straight backward. Leave the leg straight, don't bend the knee, and just go back and forth for 10 repetitions. Don't try to swing and control it. Once you do 10 on one leg, make sure to switch and do the other. Brad: A very important thing with this exercise is to avoid leaning forward because then you're not working that hip extensor, up tall, shoulders back. You don't have to go high, it's more important to have good form and not go as high. Mike: If you're curious if this is working, you can place your hand on your buttock, you're kicking back and you should feel your butt muscle firing. Brad: That's right. Mike: Okay, the next exercise we're going to do is more of a balancing procedure here. So we're going to slowly bring your feet closer together. If you feel comfortable, you don't have to hold on, you can hold onto a cane, cupboard, whatever, countertop, or chair, and slowly bring them closer and closer together and just try to stand like this. If this is too easy, you can put one foot in front of the other in a tandem stance and try to hold it like this. This is challenging, make sure to hold on, maybe have a chair behind you or someone holding onto you, but this is a good way to challenge your balance. Brad: Good. And you'll hold that for 15 to 30 seconds. Again, make sure you're steady, and have something to hold onto. Don't try and be a hot shot and have a fall. Mike: And if that's easy, we're going to progress and get harder with each exercise continuing. Brad: These are the advanced ones coming up. Okay, we're going to go to the last four. They are advanced, so that means if you need a cane or a walker, you do not want to progress to these. They're going to be too advanced. So you need to be able to walk without anything and feel comfortable walking around without any losses of balance, then you can proceed to the next four. Good luck. Mike: The next is single-leg balance. So you're going to stand on one leg. The higher your other leg goes, the more challenging it's going to be. Make sure to hold on to support so you feel safe. If it's easy, you can try and let go, just make sure you have something there. You're going to hold this for 10 seconds to start, build up to 25, 30 seconds on each leg. Brad: A way to progress that makes it nice is two hands, if that's too easy, one hand, if that's too easy, fingertips with both hands. If that's still too easy, just one hand's fingertips. This will make a big difference, a nice little trick we use with patients a lot. Mike: Exercise eight is going to be tandem walking, so you're going to go heel to toe. Make sure to have a countertop on one side for support or use a cane if you need it. And you're just going to put one foot in front of the other, go slow and controlled. What do you have to say about this, Brad? Brad: Well, you can actually, if you want to feel more advanced, go backward and make sure your toe touches the heel. This works proprioception, in other words, your mind knows where your feet are without actually seeing them. That's a very important part of your balance that this incorporates. Mike: When you're starting, if you feel uncomfortable, you can look down, but try not to look at your feet and just feel them through this. Brad: This is advanced, do not try it unless you can easily walk without a cane or a walker, it's important to do that. Mike: And you can also go backward. If you don't feel safe going backward in tandem, you can just walk backward, that is another option as well. Exercise 10 is another balance one, we're going to do side-stepping. So we're just going to go sideways. Bring your one foot out, bring the other foot and touch the heel again, and then just go back in the other direction. Brad: A very good idea for this is using your cupboard, the kitchen countertop, and both hands on the countertop. Again, you can put your hands flat on it and as you feel safe, go to your fingertips and then actually go without touching it at all, but keep your hands above the countertop in case you need to grab it. Mike: If you feel unsteady at first, you can take little steps and progress the width as you feel more comfortable. Brad: This one is more important than it looks because oftentimes we sidestep getting throughout the bedroom and the kitchen without knowing about it, and so this helps you maintain balance. Mike: Small bathrooms too. Brad: Oh, that's a good point. All right, to finish it up, do all of these or pick two or three that you like and you feel are going to be helpful, and do those and do them daily. You can alternate from day to day, and when you get better, go to the more advanced ones, but be very safe, and take your time. Mike: I think you meant to say be careful. Brad: That too as well, yes. 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.

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2023. For the original video go to https://youtu.be/axsRSq7mVak Brad: Migraine headache relief. We've found research that 77% of the people who use this simple technique drop their headache pain dramatically. Bob: Here is the online study. Brad: That's right. We've found some research supporting a very simple technique to reduce it. 55 participants gained notable relief with the simple use of cold packs. Bob: After about 30 minutes. Brad: We'll get into a little more detail on how to work with this. So to do this, obviously you need a cold pack and you need a decent cold pack, so when you pull it out of the freezer, it's pliable. And it's comfortable because you're going to be putting it on the carotid artery on the side of your neck. Bob: By the way, we have a couple of hot and cold packs. Brad: Right. These are our cold packs, Bob and Brad from iReliev. They're excellent cold packs. They have a very nice side to one. They don't get hard when you pull them out, they're still pliable. Bob: Very comfortable. Brad: So you can put it on the carotid artery. Brad: You can go on both sides for relief. The studies report after 30 minutes, they had significant pain relief. Bob: Talk about using pillows, Brad. Brad: Oh yes. So the positioning I'm working here is you notice I have pillows here and there's a reason for that, and I'm going to rest my forearms on that. And that takes and elevates my shoulders and scapulas, so it relaxes these muscles, and you're much more relaxed. When you relax, things work better. Bob: Fewer headaches. Brad: Less headaches, because you can get headaches simply from these muscles becoming overtight. Bob: Exactly. Brad: The levator scapulae, et cetera. Upper traps. Bob: Well said, Brad. Brad: So here we go. Position with the cold packs on your carotid and elbows on pillows. Be in a comfortable position, maybe even a chair that you can relax your head back on, a recliner, or a nice soft cushioned chair. Bob: Tell them the next one now. Brad: That's right. Now there is a muscle, I referred to it. It connects the shoulder blade to the base of the skull. It's called the levator scapulae. It's a muscle that commonly gets tight and knotted up. Bob: It's a trouble area. Brad: It creates pain, headaches, and shoulder pain. We're going to get over that. If you have a big enough cold pack, you can get the carotid artery and over the levator scapulae, which I have here. The smaller cold pack would work, but not as well as the bigger one. Brad: And we're going to leave that on there for up to 20 minutes. It's nice not to put these directly on your skin. I think with this material on these particular cold packs, you can. Bob: They're made for it. Brad: Yep. One side is, and you can feel it. It feels like a cloth. But if there's any doubt, put down a pillowcase or something, a cloth for a little barrier. Bob: A thin towel. Brad: Yep. And just relax. If you haven't used a cold pack before, it's a little, "Ooh, it's cold." But give it about 30 seconds and you should feel the relief. Sometimes, some people, like myself, put a cold pack on and it's very quickly comfortable. Everyone has a different feel for that. We also have another position where you get these cold packs in comfortably. You see Bob here is lying very comfortably with a pillow under the neck and the shoulders. And these two pillows really can make a difference in allowing your shoulders and your arms to completely relax. The more relaxed you are, the more effective. Take a cold pack. We're going to go under the head and neck. The position of the cold pack is going to be a little bit different from person to person. That person will know. I'm going to put this one to get over that carotid. That is a nice size for that. The other one here is a little bit bigger, but it's okay. I can get the other side and tuck with that. Now this is something that Bob could easily do himself and probably better off than someone else doing it, but just for demonstration and application, I'm doing it. Bob: Feels good. Brad: Yeah. So then you're going to lie there for 15, 20 minutes, and relax. It should continue to feel comfortable and better the longer you lie there. If you're having some weird reaction from the cold, it may not be for you. Some people do not respond well to cold. Most people do. Bob: Get rid of the headache. Brad: Yep. Get rid of the headache. No medication. Just a simple old-fashioned cold pack. 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.

Are you looking for a simple yet effective way to strengthen your hips? Look no further than standing hip strengthening exercises! These exercises can help improve your balance and stability while targeting important muscles in your hips and legs. One great exercise to try is the standing hip strengthening exercise with an exercise tube or resistance band. To begin, stand with your feet placed on the exercise tube or resistance band, right where your heels meet the arches of your feet. Hold onto the handles or ends of the band, bending your elbows to about 80–90 degrees. Now, lift your right foot just a tiny bit off the ground, keeping your pelvis square and facing forward. Remember to soften your left knee and focus on bearing weight through the arch or heel of your left foot, not the toes. Once you're in position, slowly move your right leg out to the side and then bring it back in, making sure to move smoothly and steadily. You should feel the muscles in your hips working as you perform this movement. Be sure to maintain good posture throughout, keeping your spine tall and avoiding any leaning or shifting of your hips. Aim for 15 repetitions on each leg, and try to complete 3 sets for a well-rounded workout. This exercise is not only great for strengthening your hips but also for improving your balance and stability. If you're having trouble balancing at first, you can perform the exercise without the band and lightly hold onto a stable surface for support. With consistent practice, you'll soon notice the benefits of stronger, more stable hips! For more in-depth guidance and additional exercises to address hip weakness and the alignments it can lead to, check out the comprehensive guide in the book "Top 3 Fix" today!