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592 items found for ""

  • What I Love/Hate About Foam Rolling

    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.

  • Is Your Shoulder Pain Coming from Your Neck or Shoulder? How to Tell

    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

  • Top 3 Hip Exercises To FIX Walking Form & Have Pain Free Joints

    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.

  • Stop Thumb Pain Now! 3 Simple Fixes

    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.

  • Thigh Muscles Stretch

    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!

  • Shoulder Pain? 12 Signs You Need to See a Doctor Immediately.

    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

  • Top 10 Balance Exercises For Seniors (STOP FALLS)

    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.

  • Stop Headache/Migraine With Cold Pack

    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.

  • Unlock Hip Strength: Master Standing Exercises with Resistance Bands!

    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!

  • Everything You Wanted to Know to Treat Shoulder Pain Successfully

    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

  • Spondylolisthesis, 3 Best Pain Stoppers & Guide To Pain Free Living

    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.

  • Single Best Strengthening Exercise You Can Do Sitting

    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. 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