INTRODUCTION This program is designed to help you with your shoulder pain. Specifically, it may help you with shoulder arthritis, shoulder tendonitis, shoulder impingement, shoulder rotator cuff tears, shoulder bursitis, and with some exceptions frozen shoulder (see our specific video on frozen shoulder). Shoulder pain is extremely common, and many people are surprised at how intense it can be. Many of our patients believe there must be something seriously wrong with their shoulder for it to hurt that badly. We approach most shoulder pain issues with the thought that something in the shoulder is in the wrong position and therefore it is not working or moving quite right. This dysfunctional movement is causing your pain. An obvious exception would be an injury to the shoulder from an accident, fall, or some type of physical trauma. Our first goal is to get your shoulder and shoulder blade back into the correct position. Once it is in the correct position, we can work on getting it to move pain-free through proper strengthening and exercises. At least, get your shoulder working as well as can be expected. The second goal is to eliminate or lessen the shoulder pain makers in your life. In our world, a pain maker is an action, a position, or a thing that causes pain. We will cover this in detail in future videos. Our third goal is to strengthen the shoulder and posture muscles so the shoulder will remain in the correct position, remain pain-free, and be able to handle the stresses of work and everyday living. DISCLAIMER: We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your healthcare professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about shoulder-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician. Our insistence that you see a Doctor is based upon many reasons. 1. Your shoulder pain could be coming from your neck or upper back. 2. If your shoulder pain is from trauma, or an accident you need to be examined by a medical professional. 3. Shoulder pain can be from medical issues (cardiac or heart problems, cancer, etc.) We embrace the same philosophy with each video. 1. It is up to you to get better. You oversee your body and the outcome. You are in charge and you are responsible. Somebody is not going to swoop in and magically heal your problem. There is no magic pill, surgery or shot that will solve your problem. 2. The body has a great capacity to heal and it wants to heal. Provide the environment where it can heal. 3. You must believe and follow recommendations. If we recommend exercises and you fail to perform them, you will not get better. It is as simple as that. 4. We are not big believers in having a therapist or doctor do something to us (manual therapy, massage, some type of modality). We are big supporters of people managing their own bodies with therapists serving as consultants. 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 April of 2023. For the original video go to https://youtu.be/UXNX94Eb0xs Brad: All right. We're talking today about spondylolisthesis. I personally had it. I've been diagnosed with it for over 10 years now, but more importantly, we'll discuss how you can actually function, learn how to regain strength, and stability, and live a normal life again with a little bit of work. Mike: We will show you key exercises and management for success. Brad: That's right. Okay, spondylolisthesis. From now on, we're going to refer to it as Spondy, so when I say Spondy, that's what we're talking about. If we look at a spine, we're looking at the lumbar spine, and the spondylolisthesis refers to a shift. Oftentimes, like mine, it's between the fourth and the fifth vertebrae. That's a common place to have it. It could be between other vertebras, but where the red disc is, you'll see in mine the shift is forward. Brad: I have a better model here. You can see L4 is shifted forward over L5, and you can see there is no disc in between them. Brad: Now, what happens with Spondy, earlier on I did have a disc in there, it was on X-rays, you could see the gap, but it shifted forward. But over time, the disc actually disappeared and the body absorbed it, and that takes time, and there's usually some pain associated with that. But the whole idea is to stabilize this bone on top of this bone by strengthening the core as well as avoiding motions and positions that irritate it and will promote or force this bone to go forward. We'll talk about that in detail. It's not hard. Mike: So typical symptoms with Spondy include low back pain, and oftentimes the pain refers down into one leg, but not always because it does vary from person to person. Brad: In my experience, after I'd walk about three-fourths of a mile, it was pretty consistent for about a year or two, pain, numbness, tingling down my left leg, right to my shin area. Mike: So oftentimes, like Brad was saying, you can have an increased amount of pain when you stand up, or even with walking. Brad: Right, or standing for some time. Oh, that back will hurt, or if you're working overhead, that will turn it on. The neat thing about it is if you sit down, typically, it makes the pain go down quite rapidly. Mike: Also, you may experience increased pain when you extend your back, so doing some type of press-ups, overhead work like Brad was saying, or anything where your spine is going backward. Brad: And avoid this back stretch, or press up, because it's going to cause pain and irritation, and it's going to make the bone move forward in the direction we don't want it to go. Mike: So if you're not sure if you have Spondy, if you go in extension and it feels good, you probably don't. Brad: All right, that does bring a good point. Make sure you get diagnosed with X-rays. It's the best way, and it's very definite and easy to see. Now, other things that we talked about, things to avoid, we just went over them. If you did irritate your back, and it's sore, and you want to get comfortable, lying down and putting something under your legs will very much help. What that does, is it takes the pressure off that sore area where the Spondy is located. This is what I do. I take a cold pack, and I'd put this right under that sore area, and I'd lie with my feet elevated. Now, what works a lot better than pillows, although pillows work well, you might need three of them, is one of these leg wedges. Bob and I have used these in the clinic with patients for years, and almost everyone says, "Wow, does that feel good," including myself. I would lay like this for about 15, to 20 minutes. My pain would drop down dramatically, and I'd get up and continue with my day, and avoid doing silly things that I shouldn't have been doing. Typically, yard work, because I like doing yard work. Mike: That works, because when I was lying with my feet up, my spine was flexed, and if you remember from earlier, extension normally causes pain, so flexion usually feels better. Brad: That's right. Good clarification, Mike. Now, the other thing is back support while sitting, particularly in a car. You'll find out that it can get very uncomfortable after an hour or two in a car driving. You'll find back supports, like this round one, are typically for someone with sciatica, not from Spondy, but from something else like a disc, injured disc. Brad: These will only make it worse. I found the below backrest was a game changer for me. It's memory foam, and it works fantastic for me. In the winter when it gets below zero, it's not memory foam anymore. It's just hard. Mike: It's safe to say not every back support's going to work for everyone. They're all shaped differently. People's Spondy is in different areas, so it's going to be trial and error. You can use throw pillows at first, and then once you feel comfortable, you can purchase something that's similar in size. Brad: All right, we did spend a little bit of time on that, but it's absolutely critical that you do avoid the things you shouldn't be doing, and then the back support when seated. Let's go on to the exercises. This is key. You have to strengthen that core. We'll show you them right now. Mike: So the first thing we're going to do is work on your walking and your standing posture. What you want to do is you want to have soft bent knees. You do not want to lock them out. When you lock them out, you're going to put more pressure on your low back, because it's going to go ankle, knee, hip, and then back. It's also going to probably cause you to arch your back more, increasing your pain, so you want to stand with a soft knee. This also pertains to walking. When you walk, you want to land on your forefoot, which is this part of your shoe, and you're going to kind of walk, not on your toes, but the front of your foot and not heel strike. This is a no-no. Land on the forefoot, soft bent knees as you're walking. This is going to take time to figure out and adjust to. I would suggest doing it in your house first, maybe in socks, or even barefoot if you can handle that, and try that initially. Mike: Eventually, you can get some shoes that do not have a built-up arch. I have minimalist shoes. There's not much to them. You don't have to get this flimsy of ones. There are zero-drop shoes with more cushioning, but that is step one to try to decrease your back pain. Brad: With walking. Mike: With walking. Brad: Now for strengthening that core, this is by far my number one, go-to exercise. Lie on your back. You can bring your knees up, and arms across your chest, and simply do crunches. Think about keeping your back flat on the floor. You could do them here lifting your knees, and then I do double crunches where I lift my knees and bring my elbows toward my knees. Now, what works really well, and I would suggest if you have Spondy, get a ball. This makes this exercise much better. It forces your back into that neutral position. It feels better already. I can feel it now. Then you simply lift the ball. Make sure you have your shoes on, makes it easier. You can take your heels, dig it into the ball, and it works well. This is an excellent exercise, strengthening the front where you want the strength, and then you can do the double crunch. I'll do these at least three days a week. Start at 10 reps, and work yourself up to 50 reps. It's really important to strengthen the abdominal core muscles. Mike: The last suggestion we have for you is to go to YouTube, and you can search Bob and Brad spondylolisthesis. Brad: I think you can just put Spondy, and it might get there. Mike: Anyway, we have a playlist on there with tons of different videos with Bob and Brad throughout the years, and there's core strengthening, recommendation of things to do and not to do. If this works for you and you want more stuff to work on, you can go there and find out more. Brad: That's right. If you want to get back to all the activities that you used to do before Spondy, I think it's going to be very beneficial. Take some time, and good luck. 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://youtu.be/7vmS4caPPeM Mike: Do you struggle with back pain, hip pain, or knee pain? Brad: You may be experiencing gluteal amnesia. This is a common problem where the gluteal muscles are not firing properly and it's going to cause some problems. Mike: But, don't worry, we have a simple solution to get your glutes firing again. Brad: All right. So, many people have trouble firing or activating their glutes, in other words, their gluteus maximus, that buttock muscle that works and keeps you moving and upright. Mike: If this muscle is not working properly as it should, it can cause lots of different problems, for example, piriformis syndrome. Brad: Back pain. Mike: Hamstringing tears. Brad: Anterior femoral glide syndrome. Mike: This is also a hip pain issue. Brad: That's right. Mike: Also it can cause some knee pain. Brad: And foot pain. Mike: So, it's all connected. So, if you fix this, what we're showing, it can help create a solution for those problems. Brad: Say no more, Mike. Mike: So here's an easy way to activate your glutes while sitting down. Brad: That's right. So again, we're sitting while we do this. It helps to start by coming forward in the chair a little bit. You're going to use your hand to palpate or feel if the muscle is contracting or activating. So, here you go, this is a little weird, but it's a legitimate way to know if that muscle's firing. Right side only, I want you to squeeze and feel that glute muscle tighten up for five seconds and then relax, and squeeze and relax, only one side. Brad: You get a sense of what's going on with your body. A lot of people aren't aware of whether their muscles firing or not. This is going to get you there. Do that 10 times. Repeat it on the left side. Okay. Now, after you've done the gluteal exercises seated, when you get up to walk, the carryover, so that continues while you walk, is that you must avoid heel striking with a straight and locked knee because when that happens, the gluteal maximus does not want to fire inherently. Brad: So, what we want to do is land on our forefoot or flat, but not like this with a straight knee. When you land on your forefoot, that allows the knee to slightly flex. This is called soft knee walking. That promotes gluteal firing when you walk so that it happens automatically. And this doesn't happen over time. Brad: You need to practice it. A neat little trick to do that, this is a simple trick. Get some popcorn. You can't get the kind you use in the microwave. Get the old-fashioned kind. Put that on some tape. This is simply painter's tape or masking tape. Put it on your heel. And you're probably wondering, "What are we doing?" And there you go. It's very inexpensive and very effective. Brad: Now, so you don't have to think about walking on your forefeet, which is kind of awkward, when you do that with the popcorn when you put your weight down and walk the way you used to walk, you feel that popcorn on your heel, and it is going to say, "Oh." You're going to remember right away that you need to walk on the forefoot. Give a little demonstration, Mike. Mike: I'm not going to walk on my heel. So you walk on your forefoot to activate your glutes, keeping a soft knee. If I land on my heel first, it feels like I'm stepping on a pile of Legos and it's very uncomfortable. So, it's just a reminder to constantly walk on your forefoot versus your heels. Brad: Right. You're not going to do this all day long or for days in a row. You may do it once a day for a half hour. You can leave it in longer. You'll find out. You can put more popcorn in or less popcorn, depending on how aggressive it feels. Mike: And you're going to have to shorten your stride and think about walking a little more at first, so it's kind of a lot to process and it's going to take time. Just stick with it. I've been doing it for a few months and at first, it feels like you're learning to walk again. Brad: Yeah. Mike: It's a little odd. Brad: Yeah. Mike: But you'll get used to it. Now it's becoming second nature. You're going to have to slow down your pace and take slow steps. Try in your house, you can go just in your socks or even barefoot. If you have a raised heel like Brad's shoe is, it's going to be a little harder because naturally, your heel wants to land first. My shoes are more minimalist, so that's not a problem with these. Brad: Right. So, that's a flat sole. So, are you done? Mike: I am done. Brad: All right. No, nice job, Mike. So, again, it carries over into the walking. The seated glute training that I talked about earlier is what you're going to start with. And I think we pretty much gave them more than they want to know, Mike. All right. Stay healthy. Mike: Stay happy. Brad: And 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.

Hey everyone! Today, we're diving into some cool exercises to strengthen our shoulder muscles. These exercises don't just help with shoulder pain but can also tackle neck pain, headaches, and even fix something called a neck hump. The focus here is on the Mid-Trapezius Strengthening exercise, which targets the shoulder joint specifically. Level 1 of the Mid-Trapezius Strengthening exercise starts with lying on your stomach, arms by your sides, and palms facing up. You'll squeeze your shoulder blade towards your spine, keeping your hand on the ground. Hold this position for 3 breaths, then repeat it 3 times on each side. If lying on your stomach feels uncomfortable, you can use a pillow for support. As you progress to Level 2, things get a bit trickier. You'll still be lying on your stomach, but now you lift your palm just a tiny bit off the ground while maintaining the shoulder blade squeeze. Hold for 3 breaths, then lower your arm back down. Repeat this 3 times on each side. It's crucial to maintain the correct shoulder blade position throughout the exercise. Levels 3 and 4 add more challenges. In Level 3, you reverse your hand position while keeping the shoulder blade position correct. Then, in Level 4, you add arm movement, making small circles while keeping the shoulder blade in the right position. These exercises might seem tough at first, but with practice, they'll help make your shoulders stronger and healthier. Keep at it! For more in-depth guidance and additional exercises to address shoulder and neck issues, check out the comprehensive guide in the book "Top 3 Fix" today!

The first thing we tell our patients is just because you have hip arthritis does not mean it is going to get progressively worse. Studies show that arthritis can remain stable and even slightly improve in some cases. Before you consider hip surgery, you should attempt a conservative approach. This includes: • Physical therapy • Proper exercises • Pain medications • Anti-inflammatory drugs or shots. • Weight loss If you have tried the conservative approach and still are experiencing the following issues, you may want to consider hip replacement surgery: • It is difficult or painful for you to walk even with a cane or walker. • If hip pain makes it hard to fall asleep or you find yourself waking up because of the pain caused by your movements in the night. • Your hip aches during and after exercise • You are not as active or mobile as you want to be. • Medication or the use of a cane is not providing you with enough relief. • Your hip stiffens up after prolonged sitting. • You feel grinding, clicking, or popping in your hip joint. • You have difficulty getting in and out of chairs and cars. • You have difficulty walking or climbing stairs. • You have a decrease in hip motion bending, extending, and crossing your knees? • You have difficulty getting in and out of the bathtub. • You are tired all the time. • You have put on or lost weight. • You feel sad or hopeless due to hip pain. Consider these additional points: Most artificial hip joints will last for 10 to 20 years without loosening, depending on how much stress you place on them. If you wait too long to have a hip replacement you may become medically unable to tolerate surgery. If you wait too long you may also lose a lot of strength, and endurance and may have a harder time returning to normal activities. Most people will decide to have a hip replacement when they can no longer control their hip pain with medicine and other treatments. In addition, the pain is stopping them from performing daily activities. The one-leg test: If you are unable to stand on your leg for longer than a minute (even with support such as a wall, countertop, or chair) your hip pain is significant. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

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=P25RwG-OGlU&t=44s Mike: We're going to talk about the most common problem we see with people's walking and how they can fix it. Brad: That's right. Changing this one thing can greatly improve not only knee pain but also your hip, back, and foot pain. Mike: So the single worst thing we see most people do in walking, that they shouldn't be doing is walking with a locked knee. Brad: Now, don't get us wrong, we're not saying that if my knee is locked, people aren't walking straight-legged, although that would be bad. Brad: So we're talking about when your foot strikes the ground on your heel, your knee is fully locked at that point, and then we roll through and it flexes. What happens is when it's fully locked and you get that heel strike, it puts a tremendous amount of force through your joints, your ankle, your hip, your knee, your hip, as well as your back. So if we can change that, so we strike with a slight forefoot and a slight bend in the knee, we've got a little cushion there, we call it walking with soft knees. It really reduces the stress throughout the whole chain. Mike: So if you're striking on your heel, you could see how the shock absorption goes all the way up through my body into the chain. Mike: So this is how much force is getting spread throughout your joints, where if your knee is bent, the force is going to stop here at your knees where they're supposed to take it. Brad: Oh, nice analogy, Mike. I like it. I like it. Mike: So for this simple test, what you would need is some type of masking tape. And then if this works, we'll show you what type of tape you really want to buy. Brad: So simply take your masking tape, put it over your calf like this, and flex your knee about 15 degrees. Put this on so it's tight, it's not loose, and then simply try walking. And if you go and extend your knee, I can feel that tape. It's pulling off right now. So if I walk with my knee slightly flexed, I can avoid that locked knee syndrome we're talking about. Brad: This tape is strictly a test. It will not work for the long term. We'll show you what will. Okay, what you're going to do is get some tape made for this. There's going to be an initial layer of prep tape that fits or sticks on your knee. You do not have to have your knee fully locked for this, but make sure it's without wrinkles. Now this tape that goes over the top is rigid, it's very not flexible at all. Can you flex your knee, Mike, a little bit? There we go. So with his knee flexed, I'm going to put this over the top. Brad: One thing when you're working with tapes is it's an adhesive, there will be a small percentage of people who will not tolerate this and their skin will break down. It'll turn red, it'll itch, sometimes it blisters. If you feel any of that happening within the first few hours or day, you're done. You cannot use this option. All right, so Mike, I've got it on. Do you feel it when you straighten your knee, do you feel a pull? Mike: Yep. So it's going to pull on your muscles and you're going to feel your knee pushing into it. It's like a resistance almost. So it's going to remind you not to lock your knee. Now, I can still lock my knee with this on, but it's a constant reminder not to do it. So if you're even just standing for a long period, and a lot of people, what they do is they end up locking their knees. I feel it. So it's more of a reminder. It's not going to prevent you from 100% going into the knee extension, but it's a constant reminder because a lot of time we subconsciously do this. Brad: Right. And this, you have to have clean skin, this will stay on your leg for a couple of days. If you have oily skin and not clean, not so long. So make sure you get that proper. You do not have to put this on. If you try and walk with a soft knee, that means you're not going to heel strike, you're going to walk on your forefoot, it doesn't have the reminder, but it does help. It's another option when you don't have the tape. Okay, so a strengthening exercise that's going to help create the proper walking pattern is to strengthen the glute muscles. Because what happens with people is over time, the glute muscles become weak. When they become weak, it changes the walking pattern, which is accelerated by the straight knees. So it's changing everything. Strengthen the glute muscle and soft knee, and it's going to change your walking. Here's how you strengthen the glute. Mike: So, what you want to do is try to walk on your forefoot when you land with a slight bend in your knee. Mike: Most people will do a heel strike first, straight knee. This tape is a reminder not to do that, by the way. So what you want to do is land on your forefoot. This will have a slight bend in your knee, and activate your butt muscles more. So you're going to walk on your forefoot as you're walking. If you're in your house, simply place your hand on your buttock to feel if your butt muscle is firing. Now, you can try your old pattern of walking with your hands on your butt, as well. See how your butt muscles aren't firing as much to get an idea and then walk on your forefoot and you can feel the difference of pushing through your glute max, which they're meant to do when you're walking. Brad: Right. We call that palpating in the therapy world. You palpate your gluteal muscles. Mike: Not butt-touching. Brad: All right, are we going to show some exercises on how to strengthen the glutes? Mike: Yes, we'll show you a couple of glute exercises you can try at home, too. Brad: Say no more. Mike: All right, we're going to do some glute pumps, and they're a little different than your typical glute pumps. I'm going to be doing them in a kneeling or quadruped position. Brad will show it in a standing alternative if you cannot get down on all fours. So you're going to get down on your elbows. You're going to do this on both sides by the way. Bring your leg up. Have a bend in your knee and you're going to kick towards the ceiling just in a little range of motion. They're small oscillations and you want to do 30 repetitions total. If you need to do five, take a break, do five, take a break, you can certainly start that way. Make sure your butt's firing. A lot of times if you go up too high, you're going to get more hamstringing involvement, so just try to focus on that butt-firing. Brad: You can also take your foot and rotate it inward, and that will isolate the glute a little bit more, as well. If you happen to get a hamstringing cramp, simply straighten that leg out right away and stretch it, then take a break from the exercise. Mike: Yep. Make sure to do this on both sides. If you feel balanced, you can go on all fours. You could certainly try to palpate your butt and feel if it's firing more. Brad: If you do not feel comfortable on all fours, on your hands and knees, simply go up to a cupboard, or a table, and go forward with your hands. You can go down to your forearms and then it's the same thing. Place a 90-degree bend in the knee, not too high, at about mid-range, and simply start doing them here. You can rotate then so that your heel goes towards your other leg and that's going to isolate that glute more and work it up and down. It's nice to time it. You can count 20 to 30 reps, 15 to 30 seconds. You'll feel that butt muscle start to burn. All right. Mike: Try these ways to make your walking correct itself, engage your buttocks, and decrease knee, back, and hip pain. Brad: Right. Seems like a lot of work to get into this, so maybe break it apart. First, work on soft knee walking, and then add the glute mount exercises later. What do you say? Mike: Say no more. Brad: We're done. Take care. Good luck with your walking. 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 March of 2023. For the original video go to https://youtu.be/6T5wq9V6lMw Mike: Relieve one-sided sciatica pain with these simple yet effective exercises. Brad: That's right. We have chosen many sciatica exercises over the years, but we're going to show you the most effective and the easiest and when it works, it works very well. Mike: With one-sided sciatica pain, it's not uncommon for the one hip to be elevated up and when this happens, it can put more pressure on your nerves and your discs creating that pain, so we need to try to get that to settle down and get more level. Brad: That's right Mike, and we're going to show you three different options to get that back into place, stretch those tissues out, relax things, and get sciatic relief. Mike: The first stretch we're going to do, we're going to use a doorway, and this is going to be if my right pelvis is elevated up. I'm going to take my right arm, put it up top, and then I'm going to lean into it with my hips. I'm going to go through the doorway and try to hold this stretch here. Brad: The specific stretch is right in through this area. You should feel those muscles and tissues stretch out and feel that sciatic relief very quickly. Mike: You can do this for a short hold, like five to 10 seconds, or if you can tolerate longer, you can hold it up to 30 seconds and do it a couple of times in a row. Brad: Now, we realize that not everyone is the right height to make this fit, so we're going to show you a couple of other options where you don't have to ergonomically fit the door trim. All right, option number two. This works very well at home. All you need is a stick. This is a mop stick or a broomstick. It's nice to have one that's about five feet tall. This one's a little short, but that's okay. You can work with it. Seated, you put it down on the floor, your palm is going to face away from you. You'll grab to the top of the stick, the handle, and you lean in and you can see this is a little short. Now what I'm going to do is you can just put some books down or block it up in some way to get it a little bit higher, and then stretch. You can see right here I'm stretching that side out, that shortened side, hold that for 10 to 15 seconds, and come back. It's the same concept as the door, but it works better. Brad: If you have a tall enough one and it's slipping around on the floor, simply put your shoe down and put the stick or whatever, and that works very well to keep that. Brad: Now, Mike is going to show you an option standing. You can use a broomstick or other stick. He's using the Booyah Stik. Nice standing option. Go ahead. Mike: So same concept, just have a taller stick and I'm leaning away from it. This would be if my right side is being elevated, same grip going outwards, and the same concept as the door. We're just using a stick instead. Brad: It's amazing how that leaning really can do a nice stretch right there with very little effort. All right, and lastly, if you happen to have a pull-up bar around or a handle, we've got the Hanging Handle right here, with one arm and you need to be able to grab the bar or the handle while still standing, so you have very good control and we're going to stretch. The right is the involved side, we're going to stretch this out by simply bending your knees and I'm going to drop that right hip. I feel it stretching. Just go until you feel it start to feel better. The goal is not to hang on one arm. The goal is to get a controlled stretch and hold that 15 seconds up to 30, depending on the feedback, and how you feel. It should be a good stretch when you're done. Brad: That relief should continue. If you get good relief, you can do this, as well as the rest of them, every one to two hours throughout the day. So very good. I'm feeling pretty good about this, Mike. Mike: I would say if you have a pull-up bar too, what I've done is you can kind of reach your right arm across and then still just stay centered. Brad: Facing the wall? Mike: Facing away from the wall. Brad: Okay. Oh, sure. Mike: Mine hangs from the ceiling, so it's a little different setup. Brad: Yeah. Thanks for coming guys, and let's take care of that sciatica. 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.

The following is a brief overview of the recently published book "Top 3 Fix" authored by Robert Schrupp PT and Rick Olderman MSPT. Let's uncover the secrets of our upper body! In this third chapter, we're going to learn about how the upper body system works. It's like a puzzle, and understanding it can help us solve problems like neck pain, headaches, shoulder pain, and elbow discomfort. The cool thing is, it's not as complicated as it might seem at first! If we look at our skeleton, most bones are like long levers, but two areas have flat bones – the pelvis and the shoulder blades. Think of these flat bones as the centers of function. The pelvis is like the boss for the legs and lower back, and guess what? The shoulder blades are in charge of the arms, neck, and head. Now, here's something surprising: your shoulder blades might be playing a big role in your pain, even if no one has talked about them before. There are lots of connections between your shoulder blades, neck, and head. When your shoulder blades aren't doing their job well, stress goes to your neck and head through these connections, causing chronic pain and other issues. It's like a chain reaction! Looking at the upper body as a whole system, we find a pattern of problems that can lead to different types of pain in different people. This happens because of things like our genes, how we exercise, past injuries, the kind of work we do, what we eat, and even our emotions. So, understanding how our upper body works together helps make solving pain simpler. If you want to know more about the rules for your shoulder blades and their connections, there are books you can check out: Fixing You®: Neck Pain & Headaches and Fixing You®: Shoulder & Elbow Pain. They go into more detail about the puzzle pieces that make our upper body work!

This repeats some of the exercises mentioned in the video-Bob & Brad Stretching Program for Hip Pain (Based on the McKenzie Approach). We recommend you perform these exercises 6-8 times a day, so you are off to a good start when you begin exercising in bed. 1. Trunk Rotations- this is an excellent warmup exercise that prepares the hip groups for stretches. 2. Hip Flexor Stretch (with a strap if needed). Hip flexor stretch lying on a bed alternative. Scoot your body to the right edge of the bed and lower your right leg off the bed. Bend the left leg up to your chest and hold it in place with your hands or with a strap. See Photo. Feel the stretch in your right hip flexors. Over time increase the stretch by actively attempting to extend the right leg to the floor. Repeat with the left leg. 3. Hip Bends. Lying in bed. The hip bends can be performed while lying on your back in bed. Clasp the right knee just below the knee joint or under your thigh. Use a strap, belt, or rolled sheet if unable to reach. Flex the knee toward your chest and stretch the hip while saying the words “pressure on” and then release the stretch while saying “pressure off. Repeat 5 to 10x. 4. Figure 4 Stretch. Lie on your back with your knees bent and your feet flat on the bed. Place the ankle of the right leg on the left thigh just above the knee. Take the right hand and use it to apply stretch to the right leg. Press knee toward feet. Do as tightness or pain allows. Press while saying the words, “pressure on”, then release while saying “pressure off”. Apply the pressure 5-10x. Repeat throughout the day 4-6x (roughly every two hours). Repeat with left leg. 5. Hip Internal Rotation: Start with the left leg. Lie on your back. The left knee should be bent and the left foot flat on the bed. Take the right leg and use the right ankle and foot to bend the left knee down to the right (or toward the right leg). Repeat 5-10x. Also, stretch the right leg (hip). Lie on your back. The right knee should be bent and the right foot flat on the bed. Take the left leg and use the left ankle and foot to bend the right knee down to the left (or toward the left leg). (5-10x) Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

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/OjpjzMqTO_g Brad: Compression socks do wonders for circulation and blood flow in the legs, but the biggest problem I have, and everyone I know has is getting these things on. It's a struggle. It makes me say bad words so I just quit using them. Bob: Gosh darn! Brad: You'll get it, Bob. Take another 20 minutes. This was the situation with myself, Bob, my parents, and a lot of patients. Bob: Your mom, right? Brad: Yeah, exactly right. People just don't wear them because it's too hard to get them on. So anyway, we're going to show you the neatest trick that I've learned. I'm excited to show it and Bob, I think you are too, aren't you? Bob: I'm excited to see. Brad: Less than 30 seconds. Bob: Wow. I'm amazed. Brad: Less than 30 seconds. There you go. I'm feeling very happy. I've got socks on. Bob: Wow. Amazing. Brad: I'm going to show you a few simple tricks you have to know to have this success. Very simple. It'll only take a minute. All right. Now I found three little tricks that you need to do to make it go that easy, very simple, but if you know them first, then you don't have to learn them on your own. Bob: First thing, you are using the Medi Butler. Brad: The device is called the Medi Butler. I ran into this by accident shopping for my mother so she could do this and it worked so well that I thought I had to share. Bob: How much is it? Brad: I bought this for $30. You can go online. Online it was more expensive. I bought it at the store at the hospital in La Crosse. But anyway, Medi Butler, we have zero affiliation with this. I don't know anything about it at all except that I know this product works. The first trick is to locate the heel and the heel must face you. If you put it facing the other way, it goes on your foot wrong. The heel goes towards you. So get the heel in the right place, put it over like this and simply go down, down, down, down, down, all the way until it's flat. Brad: Then put the device on the floor in front of you. Now this part, I found to be very helpful. Put your finger in the sock and push down about to your knuckles. What that does is it makes it the right tightness around your toes. If you don't do that, it gets too tight and you feel your toes being squished. Brad: So I do that. Put your toes in there, grab the sides, push through, and just go all the way up and down. Bob: Beautiful. Brad: I've got a little bubble there. You may have to do a little adjustment. Usually, that doesn't happen. Bob: Of course. Brad: There you go. Then make sure you adjust the top. This particular pair of socks goes up over the knees. You can do that. I flip it down nice and smooth but preferably get the socks that stop below the knee. Once again, we've got another episode of a helpful hint for taking care of your socks. But again, we can fix just about anything except for... Bob: A broken heart. Brad: There it is broken. Put it together, Bob. Take care and take care of those legs. 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.

As any athlete knows, recovery is just as vital to progress as the actual workout. Being able to reduce soreness and get muscles primed for the next intense session is essential to continuing growth. But as we age, recovery can become more challenging due to general wear and tear on the body. Thankfully, massage guns have emerged as a powerful recovery tool. From Skepticism to Satisfaction: C2 Massage Gun Reviews In my research, I came across two insightful reviews from dedicated gym-goers who have experienced the recovery benefits firsthand. Steve, a gym-goer in his 40s discussed how muscle soreness had begun hampering his workouts as he got older. Skeptical at first, he decided to try the Bob and Brad C2 massage gun after reading glowing reviews online. He clarified the massage gun provides powerful therapy rather than relaxation. Due to an old rotator cuff surgery, he had noticed decreased range of motion in his shoulder over time. Using the massage gun to target his rotator cuff muscles every other day helped improve mobility. Another long-time athlete in his 60s shared a comparable experience with general aches and pains that come with age. He had never invested much in recovery tools like foam rollers in the past. However, dealing with lingering issues like sciatica, they decided to try the Bob and Brad C2 massage gun. Impressed by its ability to efficiently break up knots, he noted the massage gun gets regular use on his wife as well. Both found it helps work wonders on sore backs, calves and other tight muscle groups. The long battery life allows for daily use without constant recharging interrupting recovery sessions. As the leaders in muscle recovery innovation, we at Bob and Brad develop products with athletes' needs in mind. Our C2 Massage Gun balances power and affordability, equipping users with everything needed for fast healing. Multiple massage heads allow targeting any muscle group with precision. A long-lasting battery lets customers recover fully between charges too. While massage guns were once dismissed as gimmicky, these real-world reviews affirm their true worth. Faster recovery enables more frequent, higher-intensity workouts that drive gains. Less lingering pain directly improves quality of life. If you're a competitor focused on optimization, our C2 Massage Gun deserves a spot in your training. Your muscles will thank you come next workout day with less DOMS holding you back. Overall, massage guns have proven enormously beneficial for athletes at any stage of life. With the C2 by your side, you'll be primed to push physical limits time and time again. Achieve your peak performance potential through proper recovery.

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/DzsTgz-r6t0 Brad: This 30-second balance exercise is a number one balance tip because it's simple to do, it's safe, and all you need is a wall. Mike: Brad and I will show you how this simple technique works. Brad: All right. You'll see why this is the safest and the best-balanced exercise. It works the core, it works, balance, it works proprioception, everything therapists love. You simply get about 12 inches away from the wall. The farther your feet are away from the wall the more difficult, and you'll understand why. I'm going to go back, put my butt up against the wall, and then my shoulders and lean against the wall with good posture. Now my job is to take my shoulders forward first and then get my hips forward, and you can see I'm using effort. It looks easy, but when you try it, you'll understand there's more to this than what meets the eye. Here and up. Brad: Now watch when I do this with my feet close together, it becomes even more effort, I'm starting to wobble here. You may want to have a cane, a stick, or a chair to hold on. Brad: Start out here and practice it three times. If it's too easy, simply bring your feet close together. Probably wearing shoes is a really good idea if you're doing it on a shiny floor so your feet do not slip out. It's an excellent way to do it. And if this is a little wobbly for you, we're going to show you how you can do it even safer. Now when you're doing this and if you feel a little wobbly, you need to be safe so simply go to the corner of the room. Stand like Mike's going to demonstrate here. Feet out. Now he's going to go in with his butt first. You can touch back with your hands if you feel unsteady. That's perfectly fine. Shoulders go back. You can try to have the hands away from the wall. Shoulders go first and then straighten your body up. Try it again, Mike. Mike: Butt back, shoulders, back, hands if you need them, shoulders forward, butt thrust forward. Brad: Right. Now, if when you come forward, you still feel wobbly, you either put a chair in front of you to hold. You take a cane, a Booyah Stik, whatever you need so that you're completely safe and you can do this without any concerns of falling naturally. Mike: Try to keep your spine still in a neutral position. Don't go rounding your shoulders and then go forward. Brad: That's a good point. Good point Mike. Mike: Like Brad said, to make it harder, bring your feet together and do it. Then go back. Or you can even bring your feet further away. I'd be careful in the corner because after you go, you just fall into it. Brad: So not too far away. Start out close. Gradually work toward more difficult. All right. For the advanced people that are feeling this is too easy and you're wondering why you're doing it, simply get a cushion, off an ottoman or a chair, it's squishy. You can put that on the floor. If you want to get more technical, like a therapist, a Pete's Choice cushion works a little bit better. But either way, do that and you're going to feel that cushion there throws your balance off a little bit. I'm going to again, butt first. All right, this is where we want to come forward. There we go. Now you can feel that cushion really step it up a notch. Only do this if you feel very safe and maybe with someone with you. All right, Mike? What say you? Mike: Be helpful. Bob says, be helpful. Brad: Be safe, be helpful. 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.