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  • Unlocking Shoulder Strength: Mastering the Mid-Trapezius Strengthening Exercise Series

    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!

  • Should You Have Hip Replacement Surgery? Maybe Not!

    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

  • Physical Therapist Shows How To Walk Correctly

    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.

  • Sciatica The #1 Exercise To Try

    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.

  • Exploring How Our Upper Body Works: Chapter 3 Insights

    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!

  • Painful Hip? 5 Exercises and Stretches to Perform in Bed in the Morning

    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

  • How To Put On Compression Socks Easily - NO Frustration!!

    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.

  • The Athletic Recovery Weapon in the Age of Aging: New Applications of Massage Guns 

    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 Is The #1 Balance Exercises For Seniors At Home

    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.

  • Four Reasons Your Hip Pain Will Not Go Away

    Many people blame their ongoing hip pain on osteoarthritis. They may have been told they have bone-on-bone deterioration in their hip. These findings (normally discovered on an Xray or MRI) may be contributing to their pain, but often the main source of pain may be due to the following issues: 1. Inadequate hip strength (weakness) 2. Inadequate hip range of motion (tightness) 3. Inadequate hip activity (sitting too much, standing too much) 4. Improper positioning of your hip throughout the day. Many individuals are terribly inactive which leads to decreased range of motion of their hip joint. The muscles surrounding their hips may also become weakened and eventually painful. Sitting wrong, standing wrong, walking wrong, and sleeping wrong can also increase the stress on their hips and lead to pain. Most people are surprised to learn their hip pain can be lessened and even eliminated through proper exercise, stretching, activity, and positioning programs. We cover the correct strengthening, stretching, and movement exercises for your painful hip in the following videos on YouTube. Alternatively, go to bobandbrad.com and click on Programs. Click on the link for the Hip Program. The same titles will be listed there. 1. Bob & Brad Hip Pain Stretching Program 2. How the Hip Movement Program Can Help Take Your Hip Pain Away 3. How Strong Butt Muscles (Gluts) Can Help Your Hip Pain. How to Test if Weak 4. How to Strengthen a Painful Hip 5. How to Sleep with Hip Pain 6. How to Walk with Hip Pain using a Cane, Walker, Walking Stick, etc. (Page 61 of McKenzie's Treat Your Own Hip book) 7. How to Walk with Hip Pain Without Using a Walking Aid (Cane, Walking Stick, Walker) 8. How to Stand & Sit with Hip Pain (page 76 of McKenzie's "Treat Your Own Hip" book) A fifth reason your hip pain will not go away can be excess weight. Most people are aware being overweight can negatively affect hip arthritis and pain, but they struggle with weight loss. We will be adding videos (from experts) in the future to help with your nutrition and weight loss needs. Bob and Brad are always cheering for your success!! 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

  • How To Stop Muscle Soreness! (For 50 & Up)

    This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://youtu.be/f1ce28na6Z8 Brad: All right, are you feeling like maybe you should start an exercise program, but maybe you're not going to because the last time you started an exercise program, the next day you woke up sore, you were painful and you said, "Forget it." Mike: We're going to guide you through five steps to help prevent this pain and make your workouts more enjoyable. Brad: That's right. I wanted to do this video as a result of a good friend of mine. He is 57 years old and he decided to start a program to get active, physical, and fit. While he went to a program that was in the morning before work, they worked him hard, he was happy about it. He said, "Boy, I really worked up a good sweat." And by the end of the week, he had plantar fascitis so bad, he stopped. He says, "This is not for me. I just cannot be active." This is the kind of thing that can happen. It happens very often, but it does not have to. We can help you out. Mike: So, if this story resonates with you and maybe you are sore, or you don't want to be sore from starting a new workout program, we have five solutions for you. Some of them are to look at before you start working out and some of them are to help if you're already sore. Brad: As Mike mentioned, we have five of them. They're all excellent options that you can do. We've worked with them with patients over the years, as well as ourselves. So, carry on and watch all of them. You'll see exactly what we mean. All right. By far, the number one problem is people overdo it. In other words, the old saying, "Too much, too soon." I cannot say it enough. Too much, too soon. People always do too much, because they want to burn those calories and get better, and then they get muscle soreness. So, Mike, how are we going to approach this? Mike: You need to not do as much right away and slowly build up over time. Maybe you've experienced it yourself, you went out for a walk and you're feeling great. You did a whole mile. Maybe you weren't a walker before this. The next day you woke up, you couldn't even walk to the bathroom because your feet were so tired. You need to back off, initially. It may feel good in the moment, but the next day you have to kind of foresight the consequences. So, maybe if you've never walked before, do a quarter mile, then see how you feel the next day. If it went well, maybe the next day you do half a mile, or wait a day in between. You have to start slow and this pertains to anything, whether it's resistance training, lifting weights, walking, stretching programs, or any of this. Start with less than you want to because you will thank yourself later by not being sore. Brad: So, if you've just started and you feel like the exercise you're doing is doing nothing, it's very, very easy, you're doing exactly the right thing. Do that for the first week. The second week. Then you can progress and by the time you're in a month, you're doing probably what you thought you should have been doing on the first day, but you have avoided the muscle soreness. Life is going well, so be patient. Okay, the next thing is a warmup. You need to get things moving a little bit, particularly if you're doing it in the morning. Do not get out of bed and get to your exercises. Walk around a bit. This is very true once you get over 50 years old, as you know. So, what we're going to do is show a simple warmup. It only takes a minute or so. Just follow along. You can spend more time on this if you want. We'll start. Mike is going to do it in a seated position if your exercises are done in a chair. If you're up moving, you'll want to stand up and do them as I'm doing. The first thing we do is ankle pumps, or just rock up and go down on your toes and heels. Mike: So with me, I'm not having any resistance. I'm just lifting my legs. You could do these in a chair. I'm just sitting here for convenience reasons. It's just a nice way to warm up those ankles and joint muscles down there before you start exercising. Brad: The next one is marching. Bring those knees up. Get those hips moving and those knee joints moving. Again, you spend 10 to 30 seconds doing these. It'll probably be adequate, particularly if you're doing something like walking. Mike: If your hips are painful, just go to the range of motion that doesn't hurt for you. You don't want to make any pain worse. Brad: You can add circles in there too. Mike: The next one is trunk rotation. So, you're just going to turn side to side. Again, choose which range of motion works for you. If you can go all the way, go all the way. If it's painful, stop where it's painful. Brad: That's right. Again, gentle rotation. Gentle exercises. None of these should create pain. And then arm circles. Mike: You can do mini ones. You can do big ones. If you can't lift your arms high, it's okay to do them down low. You can also do swings. Just get those shoulder joints moving. We're kind of working from the feet up to the head if you've noticed. Brad: And then we're going to do neck rotation. Right to left. And we should have mentioned this earlier, Mike, but make sure you're breathing. Take some deep breaths with all of these, so that you get those lungs expanded, and ready for work. Brad: All right, and last, but not least. When you finish your exercise program, whatever it is, walking, biking, weightlifting, finish up with a cool down. You can do the same exercise program we just did. If you happen to be a runner or a jogger, then you should just walk for a while to cool down afterward. Which by the way, if you want to start running at this age, in your middle age or older and you never run before, or even if you did, make sure you start a run-walk program. Just don't go into running. You can beat up your body and joints if you get after that too aggressively. All right, the very next thing for number three is never exercise every day. When you first start, your body needs to recover after you exercise. Even though it's easy, we're not going too aggressive. A Monday, Wednesday, and Friday schedule is a good way to start. If it's really easy after the first week and there are zero sore muscles even the next week, you could bump it up, but you're not going to go five days a week for several weeks for sure. Increase the intensity and still go Monday, Wednesday, and Friday to start with. Mike, you have some input. Mike: I would say that having that day off in between when you start, allows your muscles to recover and that's actually when your muscles repair and rebuild themselves, so that is optimal for taking days off in between. Now, if you want to start doing more days per week exercising like Brad recommended, you would possibly say you did resistance training on Monday, maybe on Tuesday go for a walk. You don't want to do the same exercise every day. You can alternate it. Brad: And if you're not familiar with resistance training, that means either the bands or weights, anything like that. Even just squats are resistance training, to a degree. So, just so we're clear on that, Mike: Yes, and you should slowly progress up, like Brad mentioned. Start with maybe every other day for the first two weeks and then progressively slowly add more days, being consistent. You don't want to do too much too soon. Be sore. That can lead to burning out and not wanting to work out. Brad: Right. So, if it sounds like we're kicking the dead horse, we kind of are because it's an important point. Mike: Tip number four, is for if you already worked out and you are sore because you did too much. So, this is more of a recovery tip here and that is massaging the sore muscle group. So, say your foot, your calf, your hamstrings are sore. What you can do is just kind of massage slowly, doing different strategies, circle techniques, different movement patterns, whatever feels good. There's no right or wrong. Just kind of massage the painful area. Get some blood flow there to help you recover and feel better quicker. Brad: And then what you'll find when you're doing this like Mike said, we want to get the blood flow because fresh blood into these muscles is going to help recover and let the muscles heal and rebuild. But you may find a knot or a real tender spot in one spot. Let's say on my calf. So, when you find that you're going to massage that and it's going to be one of those things, don't get too aggressive. If it hurts, but it feels like it hurts so good, that's good. If you're in one spot for about 30 seconds and it starts to feel like it's going away or feels numb, that's a really good sign. That means you're getting that knot out of there. If it just starts to hurt more and more, it's not ready for it yet, don't continue to massage it. Now, there is another option with massage, because you will find that your fingers get sore and tired. If you happen to have a massage gun, we're going to show that in just a second. Okay, if you have a massage gun, the size of the gun and how aggressive it is, is something you want to take into consideration. I'm using the Q2 massage gun, it is a smaller gun. It reciprocates forward and back. I believe we have 10 millimeters of travel, which is a good amount for most people. We have the round head on here. There's an airhead where it's squishing soft on good guns. All of our guns have an airhead attachment. You'll want that, particularly at our age. You're going to get into that muscle and if you go straight into that muscle, it's very aggressive. With a round head on it, you turn the gun 90 degrees and it's not nearly as aggressive, but it's going to do a nice job. So, use your judgment, depending on how far you want to get in. Your massage gun will not wear out. It may run out of batteries after a while, but if you've got a full charge, you'll get several days with it. Mike, do you have any input? Mike: So the massage guns aren't necessary, but they're a good option, especially if your hands are getting tired. You can do what we did before, just with your hands. It's going to work just as well, but this is a good option if you already have one, or you're interested in getting one, they do the work for you. Brad: So, if you look, Mike is using the C2 massage gun, his is a bigger one. You're probably never going to need one bigger than that, for sure, unless you're really a strong muscular person. Again, the Q2 is the smaller ones, we've got a lot of good feedback with these. You can do these on the hamstrings, or quads, pretty much anywhere in your body except for your neck. You stay away from the neck and of course your head and face. It's to be understood. Mike: Now, the third option is using a foam roller. You can use these on many different muscle groups. Obviously, if you're not very mobile and can't get down to the floor, this wouldn't be the option for you. But if you're able to, this is a good strategy and they're a lot cheaper than a massage gun to use. Brad: Right. And Mike's showing his calf, working that calf muscle. Very common muscle that gets sore, and tight with exercise. Mike: And with these foam rollers, you just go to the problem area, put some pressure on it. As you can see, I'm taking a lot of weight through my arms right now, to take the tension off of the muscle group being massaged. The more I put weight through the foam roller, the deeper it's going to dig. Brad: You're doing good, Mike. You're doing good. Mike: You can put overpressure, but this might be a little too excessive for some people. Brad: One thing I want to mention about the foam rollers is the density of them. You'll see there'll be a soft, medium, or a hard one. You'll probably want a medium one. That's what I prefer. But if you want to get more aggressive, the black ones are harder. It's just the way they build them. There's more carbon in them to get them more hard. So, I really enjoy these. You can get up in that hip. That's one area that really, I think these stand out in, personally. You can get in to work that hip, that piriformis muscle, that gluteus maximus, all those muscles that surround the backside of the hip, in particular. So, you typically will spend three to five minutes. It should feel good. This is a nice thing. It's a feel-good thing. All these massage techniques, between the massage gun, and the hand massage, should feel good. It's good. Mike: Just pick which one feels best for you and stick with that. You don't have to do all three types of massage. Brad: That's right. That's a good point, although you may want to. I'm just kidding. All right, number five and the final tip is, again, maybe you have some soreness. You did overdo it even though against our advice. It's okay. There are some options. The number one is NSAIDs. That means ibuprofen, Tylenol, Advil, those types of things. Most people have an awareness of how to use those so they don't overdo them. Make sure you read the bottle, but go with that route. I stay away from that unless I'm really sore. The next thing I like to use is a cold pack. Make sure you have a cold pack that is soft when it comes out of the freezer. You can make your own cold pack. We have a video on how to make it with water and rubbing alcohol and two Ziploc bags. It's very easy and a very good option. The cold packs that you purchase if you want one, the nice thing about them is, that you can use them for cold or if you like heat. You can put these in the microwave and it says right on it, how long. I believe it's 30 seconds and it'll heat up and then you can use that for a hot pack. If you don't know whether to use a cold pack or a hot pack, it's simple. You try one and then you try the other and see how you respond best to it, while it's on there, as well as afterwards. Keep in mind, that everyone is going to feel good with a hot pack on a sore muscle. Not true with cold packs, initially. But after that first little chilliness, then it feels good. If that's the case, then it's going to be for you. I like cold packs, by far. Some people do like the hot packs. Mike: You can use them for 15 to 20 minutes. After that, they don't have much effect, so it's best to take them off. Another option would be some type of topical cream, which is a pain relieving cream, that you can rub on the sore area. Now make sure just to put it on the sore area. Don't get it all over your body because it'll give you a menthol-tingling sensation. We have the Holy Cowabunga cream. Other brands are fine as well, but it's just something to help you give temporary relief to the sore muscles. Brad: Right. When I use this type of thing, I put it on, typically before I go to bed, so I can get sleep easier because I have sore muscles keeping me awake. It allows me to sleep better and through the night and things are better in the morning. So, things are looking good for relief with these options. Mike, anything else? Did you get any other tricks up your sleeve? Mike: I do not, but do you want to talk about your bonus tip? Brad: Oh yeah, the big bonus tip. This works for me, for sure. If you're starting a routine, get another friend or a buddy who is also starting an exercise routine, and then maybe meet with them once a week and trade stories on how things are going. If they've watched the same video, you can trade information back and forth. If you overdid it and you have sore muscles and say, "Oh my goodness. Yeah, I know what you mean. I did that too." And it makes life a lot more fun. Always more fun with more than one person. Mike: I would say if you can't find a friend that's dedicated, follow along. Fitness videos are very helpful as well. I've done those in the past and still do them periodically. Brad: So in conclusion, get your exercise program going. You're going to have great benefits from it. I know I do and I'm sure can work for everyone. Remember, motion is lotion. In other words, that motion is going to help reduce pain, not create it, if you do it right. Mike: Also, let us know down below in the comment section, which tips worked for you or what we maybe forgot because believe it or not, we do not know everything. Brad: So, take care and be here. Thank you. Mike: Thank you for watching. 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.

  • How to Fix Sciatica (Back Pain) in Older Adults

    This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2023. For the original video go to https://www.youtube.com/watch?v=rRVZIj5RDU0&t=384s Brad: Okay, we're going to talk about a real story. This patient's name is Fred, a 70-year-old, who had low back pain for several months. He went to a doctor and this doctor sent him to a surgeon. The surgeon assessed the situation and recommended surgery to implant an E-stim unit. In other words, a stimulation unit designed to block the pain. So what happened? The surgery did continue and the implant was put in. The results were negative, it did not work. The E-stim wires broke, and now there's a second surgery planned. Mike: So the question is, could Fred have avoided back surgery if he had tried physical therapy first? Brad: My point exactly. Now, after a discussion with Fred, my question was did you have any physical therapy before the surgery to see if it could be avoided? The answer was no to my dismay, of course. Mike: So if Fred had decided to go into physical therapy first, here's what a physical therapist would've checked for. Brad: Let's take a look at the spine. We're looking at probably two common causes of back pain in this age group. Now, it could be something else, but again, this is typically what can happen. The first thing is possibly a disc problem, and the second thing could be a stenosis. Now, when you get to this age, stenosis does become more prevalent. But first, let's rule out the disc problem. This is also good education for the patient, so they understand what's going on in their body. When you understand it, you feel more comfortable. And chances of success, avoiding surgery, go way up. Okay, now the big thing that comes up in people's minds is I've got a herniated disc or a bulging disc. We've got to get it done, and taken care of surgically. Let's look at this. Here we have this red disc, representing a herniated or bulging disc. Brad: Now that would be the situation. Now let's talk about bulging discs in this age group. Okay, let's look at the disc and what happens with a disc as we age, particularly 60 and above. Here we have L4-L5. They are vertebrae. This is just a model, a representation. Now this red ball represents a disc. When you are young, the disc is pliable and flexible. It allows you to bend, twist, and absorb shock through the body. Now, when a disc starts to rupture or herniate, what happens is this. Now remember, the spinal cord goes through the back of the vertebra, so this is a really dramatic representation. Brad: When a disc bulges boom, it hurts. That can pinch a nerve, causing pain in the back and all the way down to the toes. Now, there's one big thing that is common with elderly people, the disc, the inner fluid that you see, allowing this to happen becomes thicker. They describe it as crab meat. So if you are at that age, particularly older, the chances of having a herniated disc drop significantly. Sometimes the MRIs show a bulging, a herniated disc, and it may have been there for a long time, and it's not the source of the problem. The whole point is to ask the doctor, ask the surgeon to look at this closely, and sometimes it's nice to get a second opinion. All right, the second scenario is stenosis. We've got lumbar stenosis in the lower back where the nerves get pinched because the hole, they call it the foramen, actually shrinks. There are several reasons that can happen. Now, if the person presents with pain where they are standing, or they walk and the pain gets worse, and then when they sit down very quickly, the pain subsides, it's a very strong case that it could be stenosis. Now, there are some more things that other therapists will do to determine that, and we're going to show you some exercises that can also help, which we've had good success with eliminating. So let's go forward and look at those options. All right, now if Fred would've come in and he presented with one-sided back pain and he cleared all the red flags, in other words, I thought therapy may be a good option, this is one exercise that we would try. I call it the doorframe stretch. So Mike, go ahead. And the idea is if the pain is on the right side, he's going to reach up with his right hand and stretch. Go ahead, Mike, can you explain it? Mike: So you're going to reach up, touch the top of the doorframe, and then I'm going to lean to my right. Notice how my feet are staying in place, and I'm getting a good stretch in here, opening up, and spreading that spine apart, getting relief off of those nerves. Brad: Right? So let's make it clear, you don't have to use a doorframe. And if you have a doorframe that is not solid, don't use it, it won't be safe. You can use something if you have a pull-up bar or something of that nature, where you can safely suspend your weight. With these exercises like Mike just demonstrated, and what we're going to continue to show is it needs to feel good while you're doing the exercise, making that pain better, as well as afterward, not just right away, but over the next 24 hours. Then continue as long as you get positive results. Mike: So a big red flag is if you're having weakness in your leg, that is also coming from your back pain. You're going to want to go see the doctor and get this checked out further. And if they determine physical therapy is appropriate, then give these a try. Brad: All right, let's go on to the next exercise. This is another version, if you do not have that doorframe to hold onto, simply take a stick, it needs to be something pretty stout so that it's not too flexible or won't break. Mike is showing it here with the Booyah Stik. He's stretching the right side out. Go ahead, Mike. Mike: So grab up as high as you can on this pole. I'm going to have my hand and palm facing away from me. I'm going to have a pulling force going down like I would in the doorframe, and then I'm going to start leaning the stick away from me. Getting that nice traction feeling. If this feels good while you're doing it and after, then this is a stretch you want to continue doing. Brad: Just one warning, if your stick does not stick well to the surface, a chair or table, because it doesn't have a rubber grippy thing like the Booyah stik, simply put a shoe down, put it in there, and it really does the job. Okay, another complete option for an exercise is extension in lying or prone press-ups. You're going to lie down on your stomach, preferably on a firm surface, like a carpeted floor. Mike's going to demonstrate here. You imagine that your buttock or your belt line is glued to the floor or the bed, and you simply do a press-up. Notice how it arches the back. You will only do this one if it feels good. Now, the first couple of repetitions, if it hurts, but it clearly gets better, by the third one, then you can continue. Now, if it gets worse after the third one, and continues to feel like it's not helping you stop, it's not for you. Brad: This one typically works with a disc problem. All right, and in regards to repetitions, you're not going to do more than 10 at a time. Again, it should feel good, or make it feel better while you're doing it, as well as afterward. For example, when you get up and walk around, we do have another video that goes into this in more detail. If things are going well with it, you can look at that. I encourage you to. Okay, now if these exercises so far have not been helping, this is a good option. This works particularly well with most people with stenosis. We're flexing the spine, and Mike's going to demonstrate some very simple exercises that will give quick relief if they're the right ones. Mike: So, to perform this exercise, you're going to need to lie on the bed or the floor. You're going to bring one knee up towards your chest like this, keeping the other leg down, and get a nice good stretch. Now, after you hold this for 15 to 30 seconds, perform it on the other leg. See if one side is tighter, or if this is helping your back pain. Mike: If this is feeling okay, you can progress to bringing both knees up to your chest and just sitting here for a nice 30 seconds and relaxing. The spinal flexion can help relieve that pinching sensation on those nerves that you are experiencing. Brad: Good job, Mike. This would be repeated two to three times per day, as long as relief is experienced. Now looking at this from Fred's point of view in regards to therapy, this is what a therapist typically would do. They'd assess all these different options, and both Bob and I have experienced good success with having this back pain relieved. It's just worth it to seek physical therapy, versus surgery at least one or two visits. Mike: So if you want to try physical therapy and your doctor didn't prescribe it, simply call them and ask. Most of the time, they'll give you the option. 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. 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