This article is a transcribed edited summary of a video Bob and Brad recorded in February of  2024. For the original video go to https://youtu.be/_4PSLK6YZg4 Mike: Because of a recent popular video talking about the horse stance, we thought you'd want to learn another 1,000-year-old karate stance that can help strengthen your legs. Brad: That's right, so we felt that you would benefit from learning the front stance. Now, the front stance has some unique benefits you'll receive other than strengthening the legs. And we're going to get into, and you can do this on a daily basis. Now, Bob talks about the split squat being one of the best leg-strengthening exercises, particularly if you're over 55. There's a lot of truth to that. Brad: But, I'm saying the front stance is actually better and superior. Let's talk about why. Now we're going to talk a little bit about the mechanics of the front stance so you understand why it offers such good benefits with balance. So we have two blue lines here that demonstrate where the foot placement is going to be. So in the front stance, we're going to step out and have a wide base to start and then step forward. Mike, can you step forward? So his feet are staying forward, and the toes are forward, which feels a little awkward, but you get some good stretching as a result. The front knee, make sure that it's over the toe, so you bow it out a little bit. You can put your hands at your waist. Brad: If your balance is not stable, simply hold onto the wall, a cupboard, or a Booyah Stik , so you have stability. Brad: Mike is young and strong and with good balance and will demonstrate how much more solid he is with this wide base and his feet and legs glued to the floor. Brad: The next really important part is the back leg, this knee is straight, look at the heel. It's down, down on the floor and that stretches the heel cord, and this hip gets stretched. This offers hip flexibility for good posture. This offers a stretch on the ankle to help eliminate foot drag or toe drop when you're walking. A nice benefit, particularly when you're older. Brad: Okay, now the exercise itself, I'm going to talk about how we're going to get this to strengthen the leg, feed our wide apart, toes pointed forward. We stepped forward into that wide deep stance. This front leg is going to do most of the exercise. This muscle, the quadriceps is going to strain and probably burn a little bit after about five to 10 seconds. Brad: Make sure you're not leaning forward and you're up in good posture. Brad: After you feel the burn, and approximately three breaths. Breathing is absolutely critical. I need to get up a little bit. I'm starting to burn. Okay, now we'll go to the other side. Do the other leg. Breathe in your nose, exhale out your mouth, and relax everything. When you learn to relax your upper body and allow the lower body to work, you're really going to find a big difference in your balance and your strengthening. And then you feel much more comfortable. I'm going to come back and I'm going to do the right leg again. Again, knees bowed out, toes are pointed forward, and relax. Exhale, three to five breaths, whatever it takes. If it becomes too easy simply take a deeper stance and try to keep that back heel down. That gets more difficult and the strengthening part gets more difficult as well. Brad: Now, make sure that you do use a stick, a cane, or a cupboard for balance when you start out because it is a little awkward at first. So you're going to do this on a daily basis. If you get sore muscles after the first day, which you may if you haven't done these before, every other day is the best sequence. Alright, now let's relate this, not to strengthening, but a practical source in regards to picking something up. Some people have a hard time, particularly as we age, to bend over and pick something up and be steady. Well, with this, you simply step forward. Let's say I want to pick up that shoe. Here we are, we're in that stable stance. Now, I'm going to take this arm, I'm going to rest it on my thigh over here, and I can easily come down and pick up the shoe or whatever it may be that you want to pick up. So another benefit of the front stance. Mike, do you have anything to say about the front stance? This is new to you. Mike: You are much more known in the karate world than I am, so I just want to see you throw a kick with it. That's about all. Brad: Well, you know that's a different program. That's another show entirely. But yeah, we did throw a few kicks from that stance. Mike: Now if you want to check out more videos specifically on leg strengthening, check out our video " One Life Changing Exercise For Stronger Legs (50+) ." This video talks more about the split squat, which is something I am much more comfortable doing, personally. Brad: Yeah, but you just wait until you try this a few times. You are going to be front stancing, back stancing, and horse stancing. Mike: I'm going to lose all my karate fights. Brad: And no dancing at all. 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 C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

It is quite common to experience shoulder pain in bed or while sleeping. Shoulder pain at night can often be attributed to poor positioning. Common problems: Sleeping on painful shoulder side. This may be due to habit. One should avoid sleeping directly on a painful shoulder if possible. If not, we will show you an option. Option One: Sleep on the nonpainful shoulder and support the painful shoulder arm with two pillows. Place one pillow on the bed lengthwise next to the body. Place the second pillow on top of the first pillow. Tuck the pillow in the armpit of the painful shoulder and allow the remainder of the arm to rest on the pillow. Make it comfortable. Option Two: Sleep directly on the painful shoulder. Reduce stress by creating on canal. Use two pillows to support the head in a side-lying position. Have a third smaller pillow or throw pillow to place about 6 to 8 inches from the two pillows. This creates the canal. Lie on your painful side and place the painful shoulder/arm in the canal. Pressure will be distributed to your head, rib cage, and partially to the painful shoulder. But much less stress than normal. Option Three: Sleep on the painful shoulder side but roll back slightly. This will take any pressure off the point of the shoulder and it will be felt more on your shoulder blade and back. Use a pillow to support your back in that position. Sleeping on stomach with arms overhead. This should be avoided at all costs. We suggest this extreme measure if you continue to sleep on your stomach. Sew a tennis ball into the front of a t-shirt. With a ball in place, any attempts to lie on your stomach will be extremely uncomfortable. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/49139ljPAUM Mike: Today we're going to show you a simple test you can do at home to see if you're at a fall risk. Brad: And if you fail this test, we're going to show you four specific exercises to get you better and back to where you can balance very well. Mike: So the test we're talking about in this video is called the Single Leg Stance Test. So what it does is it challenges your postural balance and awareness. Brad: This test has been used widely by therapists across the country, including myself. I've used it for years. It really does the job and is something that you can do at home. All right, let's go about how this test is performed. Again, it's a single-leg balance test to see how you can balance on one leg, you'll do both legs. Now when I do it in the clinic, I always have my patient in the parallel bars so it's safe. They have something to grab onto when they lose their balance because you're going to go until you lose your balance. That's part of the test. Now at home, you don't have parallel bars. So I'm going to ask you to go to a cupboard, countertop, a solid chair, or probably the best thing is going to the corner of a room so that you have the walls to catch yourself when you lose balance or have in the corner and add something in front so that you have something all the way around so that you can get your balance. And it's a very safe test. Mike, you want to carry on with it. We'll take that out. Mike: If you use a front-wheeled walker, you can certainly place that in front of you instead. Brad: Good point. Mike: Now in order to do the test, I'm just going to stand in the corner and the test begins immediately when you bring one foot off the ground. You'll start the timer or have someone else start the timer. Mike: Now if you cannot stand for more than five seconds, you're at a greater fall risk. If this seems easy for you, what you can try to do is close your eyes. If you're falling over without your eyes closed, do not close your eyes, you're unsafe. Now the test also suggests when you're doing it to actually place your hands on your hips. Some people are going to feel very unsafe doing this. So if you want to keep your hands just hovering by the wall or above the chair, that is perfectly acceptable as well. Brad: Mike, let's go into some detail about what establishes a loss of balance. So we're not going to go until you fall over. That's why you're on the wall. If you touch the other foot on the ground to catch your balance, that's it, you stop the timer. If you have to touch your shoulder on the wall, a hand on the wall, or if you have a walker or a chair in front and you touch it with your hands, that's it, that's where the timer stops. So we don't go until you fall over. It's when you catch your balance with your leg, shoulders, hands, whatever it may be. Mike: And it's important to notice that you're going to do both sides separately. You may notice one side is better than the other, especially if you have an old injury or possibly surgery on one side. Brad: And chances of you being able to go to the eyes closed part, you know that's more for younger people, the athlete, that kind of thing. Mike: It is challenging. Brad: Yeah. Okay, now we've got a really nice chart that gives average values for people in certain age groups. They call that normative values. This is scientifically done. If you look at the chart, the age groups are there. There's another chart to the right. Eyes open, gives you the time that the average time person can stand up with eyes open and then eyes close. So simply look for your age group with your eyes open and compare it. It gives you a good idea of where you are with the average person. And then do the exercises. And we're looking for progress in one or two weeks. Mike: So we're going to go through four balance exercises that Bob actually does himself to work on his balance. You want to do each exercise because they're each going to work different proprioception balance parts within your body and your feet. So the first one we're going to do is actually just standing on one leg, actually practicing the test itself. Again, I am in the corner that way I have a wall here in case I lose my balance. If you are a beginner and really can't do this, it's okay to have your hands on the wall while practicing. Eventually, try to not support yourself if you are able, or if you have a chair in front of you, you can certainly hold onto that. Work each leg three different times for as long as you can tolerate. I typically would have patients try to go 10 to 15 seconds with support if needed and eventually work up to not holding on. Brad: If you feel more advanced, you certainly can use a cane or a Booyah Stik while you do your balance. When you have your left leg, it's a good idea to put it in your right hand. When you do your right leg, hold it in your left hand, you'll find that works much better. Mike: Now the second exercise is going to be a static standing exercise. Again, we're not going to be moving. Again, you can either be in the corner like I am or Brad will show it with a cane or possibly at a countertop. So this is going to be a heel-to-toe stance. You put one foot directly in front of the other. Again, if you need support, go ahead and do it. This is again, is going to be for a time, how long you can hold it. You're going to want to do both legs, so could switch and do the other leg in front. You can do this three times per leg again. Now, if this is challenging and you cannot cross your legs, if say a staggered stance is challenging, then start there. Eventually, over time, try to get them to cross at a midsection. Brad: Good, nice work Mike. Mike: Now the third balance activity is going to be a dynamic balance exercise, meaning we're actually going to move. So Brad is going to demonstrate it. He's going to go sideways. You typically do this by holding onto a countertop or maybe a railing in your house, or you could certainly do it with a cane. Just something for support. Now Brad is just going to go sideways and notice that his feet are facing straight ahead as he's doing this. Typically in the clinic, we would pick a countertop that was roughly 10, or 15 feet long, have them walk in one direction, and then back the other way. Typically we'd have them do it two to three times. Brad: And keep in mind, like Mike said, your toes are forward not turned to the side. And oftentimes people will have a tendency to drag a foot or the other one of your toes. Be really cognizant of that and make sure you do not drag your feet. We want to keep them in the air. It's a good safety thing. Mike: And the last balance activity is going to be heeled-to-toe walking. So it's going to take a progression from the static stance we did earlier. So Brad's going to demonstrate putting one foot in front of the other directly and he's going to hold on for support again, as needed. It's like you're walking a tightrope. So pretend you're going to join the circus soon. Brad: Right, and make sure we want to try to touch the heel to the toe and be aware of that. That's called proprioception. It really can make a big difference in your balance when you're not doing this. For example, in the real world, when you're walking throughout your kitchen or up and down the steps, et cetera, proprioception is key. This is really good for it. All right, so these four balance exercises are comprehensive and they all complement each other. Do all of them just like we did. You'll get through them in a few minutes after you've done them a couple of times and then measure your progress from week to week. And you should see those times improve. Mike: If you would like to check out more videos on how to improve your balance, check out the video " 25 Second Balance Exercises That Stop Falls (PDF Printout) ." 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 C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/IAaApXF7K88 Brad: Healthy leg circulation is absolutely critical to controlling skin integrity, balance, and pain control, particularly as we age. Mike: And we're going to show you the five best options that keep your legs feeling and looking healthy. Brad: That's right. Now this is a subject that I have a personal interest in because my mother has swelling in her legs and we need to work on it. So I continually work on things to get her to exercise, to help remedy the problem, and to keep it under control. As physical therapists, we understand that muscle contraction is a key component of leg circulation. The blood and the fluid need to come up against gravity. And when muscles contract, that's a pump that pumps that fluid and blood up. Mike: Plus these exercises provide extended benefits to your heart and lungs and general health. Brad: Yes, overall exercise in the legs is going to help you out in all realms. So Bob, myself, and Mike have worked with people in this age group for many years and we know what works and what doesn't work in regards to exercises and exercise equipment. Mike: So we're going to show you some exercises you can do at home that don't require any equipment, and we'll also show you some inexpensive things that you could possibly purchase or maybe you have them as a good alternative to say, purchasing an elliptical or a treadmill. Brad: Now, elliptical and treadmill are good devices. However, they're large and they're very expensive and most people may not have the funds or a space in their house to actually use them. Mike: Now, walking outside is certainly a very acceptable and great idea as well. However, we realize not everyone is physically able to go outside due to limited mobility, circulation issues, or possibly weather conditions. Brad: Right, so we have five options and they're going to be very viable for you and we're going to go through them now. So this first exercise is very general and very effective. It works almost all the muscle groups in the legs, plus you can do it lying down in bed, or in a chair. So it's great to do before you even get out of bed in the morning, or in the chair before you eat breakfast, or throughout the day. I'll demonstrate seated. Mike will demonstrate lying on his back or supine. So you simply, with good posture while you're seated, you're going to kick one leg up, hold it as high as you can, and then make sure you do at least three ankle pumps, moving you feet back and forth. I call those ankle pumps. And then do the other leg back and forth. You're going to get some stretching of the muscles involved as well, which is a great benefit besides muscle contraction. You're going to do at least 10 of those on each leg. Mike, do you want to talk about it, doing it supine? Mike: When you're doing this in supine, have your knees bent, I have a flat back, and I'm just going to kick up. You will feel a hamstring stretch if you have tight leg muscles here. Again, you're going to pump the ankles. Now when you're doing it lying down, you actually have gravity assisting to bring the blood flow up to your trunk where you want it, not in your distal feet. So this is a good option again if you just get up in the morning, or if you don't want to do it seated. Brad: That's right. Excellent. Everyone can do this. All right, the second exercise you're going to do standing. This gets the muscles working and the added benefit to this is you have a weight-bearing exercise, so it's going to help your bones as well. It's just a bonus. So we're going to start out holding onto something solid in front of you like a chair, a cupboard, something of that nature. You can use a cane or a Booyah Stik like Mike is doing. We're simply going to do a squat. It's really important you don't go too low. You have to kind of know yourself first. If you get so low that you can't get back up, that's a problem, obviously. So squat as far as you can comfortably, then back up. Now, watch what happens with my feet so that we get complete muscle pumping of the blood. We're going to go up on our toes, holding on as far as you can. And then when you go back, you actually lift your toes up in the air to get the muscle group in front of the leg working to get that extra movement of blood. And it's going to help your balance. So the whole complete set, standing holding onto something, squat down what you feel comfortable, up, up on your toes, down, back on the heels. That's one repetition. You're going to do 10 repetitions. Mike has a couple of other ideas to make it safe. Mike: So if you do not feel safe doing this without something behind you, you can certainly do this on the edge of your bed if you feel safe there, or in a chair, simply sit down to the surface and then come back up. Do the calf and toe raises as Brad mentioned. Make sure, even if there's something behind you, don't just flop down. Still trying to control it, because that's going to get those muscles contracting, helping with the circulation in your legs. Brad: That's right. So, the chair is a safety device if you lose your balance or a place to rest. An excellent device to get the legs moving while you're sitting so you're safe is a seated bike. We have a couple of different options here. Brad: Now, we have used these in the clinic for years because they work quite well. There's one problem with them, if you're going to use this, say for example, under a desk, and you want to do exercise while you're reading a book for example, or working on your computer, the knees come up and sometimes hit the bottom of the desk. See the example below.. Brad: The other problem that we found with these is that they're rather heavy and awkward to pick up and move around. One has a handle, but some of them don't. And then you have to hold them and this is about 20 pounds or so and you have to take it out of the way so that you can function throughout the day, unless you have a home for it. So that's one of the issues. It works quite well. Now, we found a solution to this with another device we'll show you. Mike: Now, if you do have one of these devices at home or you want to use one, we suggest doing 5 to 15 minutes of it. That good duration of time will help get circulation moving in the legs. If you tend to have stiff achy joints in the morning too, this can definitely help with that, because over time it'll lubricate it and get things moving. Brad: That's right, that arthritis, those joints, love movement. It is going to help take that arthritis pain away. All right, so the fourth option is a seated device called the FitGlide , as you can see, you put your feet on it and work it back and forth. I'll demonstrate in a minute. The really big advantage of this is it's very light. You can move it around. It sets on the floor easily. And I'll demonstrate. Here we have it moving back and forth. You can do it with your shoes on, with your shoes off. It also has a nice advantage of an angle so one direction emphasizes the quadricep contraction, as well as just simply moving it around, and the other direction will emphasize hamstring motion. Mike: Now, another benefit of this device is you can actually use it in bed while lying down too. When using this in a lying down position, just make sure you get it low enough so you can get the full range of motion with your legs. And you can do this in bed. Again, it'll help pump circulation throughout your legs and help with any swelling you may be having. Brad: That's right. Let's take a look at this once, Mike. It is a wonderful device. There is one thing you do not want to do, and that is stand on it. It's not made to work with standing on it or pushing body weight through it. It's simply what we said, seated or lying in bed. Brad: There we go. Let's go to one more option that works good for a number of people. All right, the last option is kind of on that borderline for a big piece of equipment, or if it's too expensive, and that is a stationary bike. Now this is a little bit bigger, but as you see, Mike rolls it in, he got on it relatively easily. And the price of these is actually right around $200, plus or minus, depending on where you get it. Mike, you want to talk about using it. Mike: So there are numerous brands. We're not endorsing any specific one. Obviously, if you have a stationary bike that stays in one place, that's perfectly acceptable as well. But just biking is a good motion exercise, very similar to the seated elliptical machines, but obviously you're sitting up higher. Some people just prefer this. Brad: Right, right. And one big thing about this is if your mobility is limited, getting on and off one of these is definitely a fall hazard. I've had it happen with patients. So make sure that you feel very stable or there's someone to help you get on and off. But again, if you spend 10 to 15 minutes on one of these, it's going to be great for the legs. Mike: I would make sure when you're purchasing a bike if you want to go that route, find one you're comfortable sitting on. Some are a more recumbent style with backrests, some are more upright. Make sure you're comfortable while you're doing this. Brad: Good point, Mike. So this can be a very effective way to increase leg circulation, but there is one thing you must do, and it's called consistency. You must do the exercises every day, or at least start with three days a week and build up to five to seven days per week, and do them for the repetitions or the time we recommended. Do it. It'll work. You'll feel better as a result. Mike, what else? Mike: If you want to check out more information on how to improve your circulation or blood flow in the legs, check out our video " #1 Way To Improve Blood Flow & Circulation For Legs ." Brad: Click that baby. Enjoy. 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 C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

When you are involved in an activity or an occupation that involves repetitive overhead motion like a painter, sheet rocker, construction worker, mechanic, electrician, teacher (on whiteboard), hairdresser, pruner, or welder, try these things: 1. Raise your body up if possible or lower the working surface (i.e. using a ladder to prune a hedge, drill into a wall, or use a nail gun. Do hair care from a raised surface or lower chair of the client. 2. Take a 30-second break every 2 minutes if in a cramped area with no positional relief. Stretch shoulders into extension or hang by arms (if available). 3. Try to adopt the position of elbows by the sides whenever possible. Avoid this Keep elbows by sides 4. Avoid a large increase in time spent in an activity with raised arms. For example, avoid taking on a weekend project of painting overhead for several hours in a row. Break it up into manageable time frames. 5. Avoid using ineffective or inappropriate tools or equipment. Examples: a dull sheer for pruning, or a lack of a ladder or step stool for painting. 6. If given the choice, avoid working in cramped spaces that place your shoulders in uncomfortable positions. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/_hRFh6I3ilk . Mike: Today we're going to explain how hanging can ease your shoulder pain. Brad: That's right. And we're also going to show you the two major components of why that works and the other exercise works from two experts. All right, the first thing we're going to point out is the work from Dr. Kirsch , he's an actual orthopedic surgeon who's worked on shoulders. He talks about why hanging works because as the arm goes up the supraspinatus tendon gets pinched in there and this exercise will actually decrease and eliminate that problem. Brad: Okay, the next area that these exercises correct is actually the scapula or the shoulder blade position. Now this is from the work of Rick Olderman who spent years with this and had great success. And what happens is a scapula can actually get depressed. In other words, droop downwards with a slight rotation. And when it's out of place like this, pain is developed in the shoulder as well as in the neck. Mike: So in order to decompress the shoulder joint, like Dr. Kirsch had mentioned and Brad showed first, you simply can hang to start with. We will show another option if you're unable to get your hands up this high and actually hang. You can do this from a pull-up bar or hanging handles like we have here. And simply decompress the shoulder, stretch it out. Now if you're having some pain, just slowly lower your butt down the wall and go to what's comfortable. Make sure you can stand with your feet. Over time if it feels comfortable for you and you're able, the most amount of decompression you can have in your shoulders is to actually lift your legs up, and hold for a certain duration of time what you can handle. Dr. Kirsch had some people go up to two minutes, which may be pretty long. Maybe just start with 10 to 15 seconds. Brad: That's right. Yes. And he has a number of options from a pull-up bar. We really like the handles because it puts your back up against the wall and helps promote a good posture. And it makes it very easy to control the amount of force through your shoulders. Now the other option is if you have a stick about four to five feet long, we use a Booyah Stik . You can use a piece of Dowling, or you can use some PVC pipe. I'm going to put it right in front of me in a seated position. I'm going to reach up and grab the stick as high as I can comfortably. I like to go to the top. It's easier to hold onto. Now if I lean forward, that starts to stretch and I can feel those shoulders, same area as with what Mike was doing because I use that as well and we just stretch. So it's a good option. Brad: You can do one shoulder at a time. You simply put it off to the side and then reach up as high as you can. Do not let your hands slide down and lean over to the side. Get a similar stretch. Now one thing's important. If you're using a stick that does not have a rubber bottom that sticks to the floor, what you can easily do is take a shoe, put that on the floor, and put the stick in there because, then it will prevent the stick from sliding around because if it does slide out, then you could have a problem. We want to avoid that. So you can do that on either arm, it works very well. Mike: Now, if you've been doing the hanging for a while and it's not helping much, maybe you have an issue with your scapula like Rick Olderman says. So a simple stretch you can try to do is commonly known as a prayer stretch. So what I'm going to do is sit in a quadruped position to start, so on my hands and knees. I like to bring my feet together just because that's more comfortable for me personally. I'm going to leave my hands pushing into the mat and I'm going to sit my buttock to my heels, keeping my hands pushing into the mat the entire time. I'm going to sit here for three breaths, inhale and exhale slowly, and then come back up. Try to do 10 repetitions of that. That is going to help teach the scapula to rotate and function properly as your arm is going above your head, Brad: Right, this moves that scapula upwards where it belongs. We have another exercise to complement this, to help hold that scapula where it belongs for a permanent fix. But before we show you that next strengthening exercise, we have another option for this. If you're not comfortable getting down on your hands and knees like that, simply go up to a tabletop or countertop in a chair. If you have a chair with wheels, that works well. You do not have to do that. If you have a chair with wheels, put your hands on the table and simply push the chair away slowly. And we're getting that same stretch, moving that scapular upwards. Hold it for the same duration Mike had talked about and then come back up. Brad: Now, if you do not have a chair that moves, you simply take a towel. And if you have a smooth surface, we put that down and you slide forward on the tabletop. It does the exact same motion, the same stretch on the scapula. Works very well. Now let's go to the strengthening exercise to hold that scapula up. Mike: Now this exercise is kind of a strengthening and range of motion exercise. Again, it's going to focus on the scapula. This is from Rick Olderman. So you're going to stand next to an open wall space here. I'm going to keep in contact with the wall from my pinkies to my elbow and slide my arms as high as I comfortably can above my head. As you go up, your body's going to get closer to the wall. You're going to hold it for a few breaths and then come back down. Now what you want to do is focus on your shoulder blades pushing up. At shoulder height, it's not much engagement but once I get overhead, I just start feeling those shoulder blades and I really want to push it up. This will help teach them to engage again properly. And hope can help with that shoulder dysfunction you may be having. Brad: So one thing I think about when I do these, I think about when up overhead, I'm pulling those shoulder blades up. It's strengthening the muscles right in there that pull it up and those muscles get stronger, they'll shorten, and they'll help hold it up on a long-term basis. Nice work, Mike. Okay, let's talk about habit changes in regards to posture while you're sitting. If you work at a computer for a number of hours at a time, this is absolutely critical. If your armrests are too short, like right now, my elbows do not even touch the armrest. That puts a lot of stress and actually depresses the scapula. Brad: What you'll want to do is get something under there to support. Now a simple solution is simply to take a pillow off your children's bed so that you have one and they don't need a pillow anyway, they're young. You fold it in half, you squeeze it in here, and it works as a really comfortable armrest supporting that shoulder blade while you work. You do that with both sides, of course. Fold it up and put it in there and they hold in there very well. Brad: Now, if you are working every day with this, it's a good idea to actually get a good office chair that offers the ability to adjust for your body. Go ahead, Mike. Mike: So if you have an office chair already, first check if it has some basic features such as elevating the armrest because all I have to do is simply elevate the armrest. See how my shoulders are more depressed here. Mike: Once I raise it up, they are relaxed and in an upright position more. And a good option to look for too is also being able to spin the armrest into an inward angle for when you're working. This would be the optimal setup if you're having some shoulder pain while working. Brad: Now, this is actually a problem that Bob was having and he's having severe shoulder pain. He simply supported his arms while he's diligently working at the computer doing videos. And he said this took his pain away. It was a primary source of pain relief. So it really is one of those hidden gems. Mike: For more information on fixing shoulder pain check out our video " How To Fix Shoulder Pain In Seconds ." This works. So just click the video link and see if these exercises can help with your shoulder problems. Brad: That's right. 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 C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/oteEVXWb1wg Brad: Alright, listen up if you want to avoid looking older as you age. This story is absolutely spot on. This is actually a cousin of Bob's. He's working and after work, he leaves and he goes into the security office and he's talking to the security man who we knows and he's looking at videos as they're chatting about the day's events. And he looks at the video and he sees it's a historic video, so it's from before. And he sees someone walking out of his department where he works and he is walking away and he looks at him and he says, there is nobody that old that works in our department. I know everyone in there. And the security guard looks at him, kind of chuckles and he says, that happens to be you. And he was just stunned. He was posturing, he was walking old and he was all hunched over and walking slow. He had no idea that's how he looked. So there are a few things you can do to avoid that. People are afraid to say, you know, you're looking kind of old, but there are some things you can do. So the whole point is, that posture can make a dramatic difference in how you look as well as how your body functions. So we're going to help you out. Mike: We're going to show you a three-minute stretching exercise routine to help you look younger and not be so hunched over. Brad: That's right. We're going to call it the NSH program. We're going to explain it and it's going to help you remember every exercise you can do on a daily basis easily. Mike: So first we're going to go through the NSH program, but afterward we're going to show you one simple exercise that actually targets 13 different muscle groups. And it's going to make you look 100% younger. Brad: For sure, it's absolutely guaranteed. It's at the end, after the NSH exercises. And what does the NSH stand for? Neck, shoulders, hips, all you have to remember is the exercise for the neck, shoulder, hips, neck, shoulder, hips. They're quick, easy exercises and they work. The first thing we need to change is the neck so you don't look droopy, depressed, and all this head forward posture. So it's a simple chin tuck. Bob and I have been doing this exercise for years, but we're going to show you again, and how to make it simple to fit in your daily life. Mike, go ahead. Mike: So what you want to do is go up to a wall and first you'll notice how much of your upper back or neck is touching. If your head is off the wall, you have quite a ways to go. You can see the gap between the wall and my head. Mike: If you have good posture, you can easily touch the back of your head and upper shoulders against the wall. If you are stuck in a position like this, we're going to work on chin tucks. So you're basically trying to give yourself a double chin. You're retracting going backwards and not going up or down. Just straight back. Try to get those muscles to work. If you can get here automatically, then you have good posture. Brad: If you have good posture you can still do the chin tucks because you may forget about this when you're thinking about other things. So throughout the day, every 20 minutes to a half hour, I want you to think about up and chin tuck in. You do not have to be against the wall. You can do it while you're at your desk working on your computer. I do it while I'm driving. I touch my head to the headrest in the back and I do my chin tucks. Do that at the stop sign. People are looking at me in the car next door and I just wave at them and say "chin tucks!" Anyways, seriously, you can do this very simply throughout the day. It takes no time and it will help with that head forward posture, which by the way causes neck pain and shoulder pain as well. We need to eliminate that. Mike: Okay, the next part we're going to look at is the shoulders. If you have a hunched over forward posture, your shoulders are rounded forward. Mike: So we want to get them straightened up and stretched out because that can cause tight pec muscles as well as neck pain, headaches, and all these issues. So we're going to show you a simple stretch you can do using a doorway. Brad: That's right. Now this stretch is developed so that you can do it throughout the day. Every time you walk through a doorway, you're going to do this stretch. So all we do is walk over to the door when it's open, we're going to do the "W" stretch. Go ahead, Mike. And when you're walking through the door, what are you going to do? Mike: So you're going to grab onto the side of the doorframe here. I would be on the other side not touching the door, but there are steps in the way. So what I'm going to do is make a "W" shape with my arms. I'm resting my forearms from my elbow to my hand on the doorframe. Once I get in here, I'm going to lean my upper body forward and get more of a stretch on my front pec muscles here in the front of the shoulder. And this will help the forward shoulders get back into a straight position. And just hold this here for a few seconds and then you can walk through. Brad: That's right. Do that once or twice every time you walk through. One little thing to remember. We got the "N", we got the "S." But don't forget the N, the neck, while you're doing this. So Mike, can you go through it with your head forward? Brad: Yeah, don't allow that. Remember the "N," bring it back where it belongs. So you maintain an upright posture. Now when you get through and you've done that stretch, we're going to simply make that "W" and strengthen the muscles and do two or three reps like that. Brad: So in the doorway, two or three stretches, walking through. If you feel pretty self-conscious about the "W," just simply do it with your arms down. Brad: You're definitely going to feel taller, you're going to look taller and you actually are going to be taller compared to this. So you're going to look taller, look younger, feel better, breathe better. And now we need to go to "H" the hips. Now the next big area is the hips. And you wonder why the hips. We call them hip flexors. They're deep in. When they get tight, if you happen to have a job that if you sit a lot every day, drive a lot, or just watch TV sitting a lot, these muscles tighten up and they pull forward, pull your hips and lower back forward, which essentially gets your body and head forward. Mike is demonstrating that right now. Brad: So if you're like that, and this is exactly what David was looking at, as he's watching himself walk away with this forward posture, unaware of it completely without actually seeing it. So tight muscles here we're going to show you some simple stretches you can do throughout the day and that's going to help you stay upright at the hip area. So a simple, I call it extension in standing or backbends. Go ahead, Mike. Mike: So you can place your hands on your hips if you would like to. And if you're not too stiff, try to straighten up and push backwards. Even going in the opposite direction if possible. Now some people will be very tight and not able to get there. Slowly just work your way up into stretching that. We'll show another option here you can also try, but it's basically just hinging backward at your hips and then extending, going the opposite direction to loosen these muscles up. Brad: Yeah, there you go. Now if you feel uncomfortable bending backward like this, like you're going to lose your balance, go ahead and Mike show the trick for that. Mike: So you can go to a countertop behind you. Obviously, this is a little short for me. Most of them are about waist level. Depending upon your height. You can simply rest against that and then go backward. It's kind of nice because you have a little support in your back and oftentimes if it's up higher, it's kind of where to hinge. Brad: Yeah, another little trick that I've done with many patients and used on myself is simply take a belt or a towel roll, put it around your hip level, whatever level feels comfortable, and support and arch backward. It can really help out and give you a little leverage and it feels great. Okay, now the second option. Mike: Another option to stretch the hip flexor is actually to do a lunging motion, because the leg that is going backward will get a nice hip flexor stretch. For a beginner, you could certainly place something on the floor that is soft to protect the knee. I'm going to be stretching my left leg right now, so I could just go down into a lunging position. If you want to do repetitions, you certainly can. If you just want to sit down here, you can sit down here and stretch forward. This really gets that hip flexor back. Brad: I think you're kneeling, not sitting. Mike: I am kneeling, not sitting. Brad: Yeah, use a pill, whatever. I like doing this one as well. It's a little more cumbersome or takes a little more detail than the first one. So work them both as you need. Mike: For this, you're going to have to work both sides, so simply switch legs and you can go the opposite direction and stretch. Brad: Yes. Mike: Now if you're really advanced and you don't want to use the pad on the floor and do repetitions, you can stretch with your leg back more. This really stretches. This is a Ben Patrick , knees over toes exercise. But this really stretches that back hip flexor if you're not feeling it enough with the other options. Brad: Right, so again, you can drop it down to two or three reps and do it every hour or so, as opposed to doing 10 reps, you're going to get those hips stretched out. Doing this is going to remind you to be up. Remember neck, shoulders, hips, neck, shoulders, hips. Do these every day and they'll become a habit for you and you'll notice and people are going to say, you're looking younger these days, but there's better news yet. Mike: There is? Brad: Yes. You can look younger like we mentioned. 100% of the time you will look younger if you do this simple little exercise. What is it Mike? Mike: It's smiling. Brad: How many muscles? 13 muscles to smile. Guaranteed everyone looks better when they smile. So make sure you're smiling, and being happy. It's contagious, it goes around from person to person, guaranteed. How many muscles to frown? Mike: 47. Brad: Yeah. So make life easier and smile. Alright, I'm going to give you a quick example of the whole NSH routine. So neck, we're going to do the chin tuck two or three times, maybe a little overpressure if you want. That's it. Then we're going to walk through the door, we're going to stretch. Oh, and it feels good as well. The more flexible you get, the higher you get. I'm done with that. And now we're going to do the "W"s for strengthening. Shoulders, back, chin, tuck in. It's all adding together. We're going to stretch the hips, one, two, and then three. And you can be done unless you want to get more aggressive and do the lunges here. Make sure you're holding onto something if you feel a little unsteady. And that's it, I'm done. I think that took 22 seconds. No big deal. But wait, there's more. Mike: Do you want to check out more videos on how to look younger? Check out the video " Look Younger, Live Longer & Thrive with 3 Simple Secrets ." Brad: There you go. And you can't go wrong with this one. It's got three more secrets, I think. Well, Bob and I did that one about three years ago. There you go. Take care everyone. 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 C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

AVOIDING COMMON SHOULDER PAINMAKERS The goal of this program is simple. We want to decrease the amount of “pain makers” you experience each day. In our world, a pain maker is an action, a position, or a thing that causes pain. The pain can be in your shoulder. Or it may be “referred” pain. That is pain that originates from a structure in your shoulder but refers to some other place in your body (arm or even forearm). There are times when the pain in your shoulder will really flare up. Your goal should be to calm the pain back down. That may be with ice, medications, etc. However, in addition, you should be attempting to decrease the pain makers affecting your shoulder. If you perform a task and you begin to feel pain, that task is a pain maker. If you move your arm a certain way and it causes pain that movement is a pain maker. If you are lying in bed on your side and you have shoulder pain, that position is a pain maker. For many of you, these pain makers occur throughout the day and severely limit what you can do. We want you to change that. Reduce the pain makers in your day and you begin to reduce the sensitivity of your nerves to pain. It has a cascade effect both ways. Increase pain from pain makers- increase nerve pain sensitivity. Decrease pain from pain makers and decrease nerve pain sensitivity. People are surprised to learn the way they move and position their shoulder and shoulder blades can eliminate pain. By reducing pain makers, you begin to see you control the pain in your life. It does not have to control you. The fewer pain makers you have, the more you can do. THE INITIAL RULES Things you need to stop doing NOW. To get your shoulder pain to calm down, our recommendation is to avoid the following shoulder pain makers as best as you can. We understand that some of the activities on this list may be important to you. We are not asking for you to give them up forever. We are just asking for you to stop them right now so we can reduce your pain makers. You will be able to return to some in the future, and we will try to provide guidance. LIST Putting your shoulder in an awkward position like reaching into the back seat. Repetitive overhead activities such as painting or pruning a tree. Repetitive activities with the arm level but with your upper back in poor posture. Examples writing on a whiteboard or smart board, painting, or driving a car. Forceful pulling. Examples include pulling a weed out of the ground, lifting a suitcase, or pulling on the starter cord for a lawn mower. The bra strap is too far out on the shoulder. Causing increased stress on the shoulder blade, possibly depressing it. Obtain a bra whose straps are closer to the neck. Carry a bag strap on the same shoulder over and over. This causes the shoulder blade to depress and stretch out. Poor posture while using your arms- including using a computer, eating, or knitting. Sleeping in poor positions- see video How to Stop Shoulder Pain in Bed (Sleeping Postures) Repetitive overhead sports activities. Swimming, tennis, baseball pitching, etc. Lifting weights overhead. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/ibDg48Ga7XQ Mike: Are your sleepless nights plagued with shoulder pain? Brad: Well, we're going to show you some excellent ways, actually invaluable ways so that you can get a restful peaceful night's sleep. Mike: So Bob has dealt with shoulder pain before and had a restless night of sleep and he's sharing some of his effective solutions with us today. Brad: And actually Bob, like many people with shoulder pain, he likes to sleep on both shoulders. So we're going to share some tricks that he uses so he can sleep on both sides throughout the night. Alright, so Mike has volunteered to go through each position back on both sides and we're gonna show you how things work in a very detailed manner. Are you ready Mike? Mike: I am, now realize this is what worked for Bob. Not all shoulder pain is created equal. So some of them may work for you and some of them may not. Brad: So starting out, lying supine, in other words on your back like Mike is. Mike: Yeah, so obviously if you're laying on your back and there's no pain initially, this can be a good sleeping position if you can fall asleep this way. Mike: Some people may put a pillow underneath their arm for some support here and sometimes that little gap in this area can help alleviate some shoulder pain if you are experiencing it. Brad: That's right, and another thing he does is to take a smaller throw pillow, put it right between your shoulder blades, and lie down and there you go. You notice I said lie, not lay, English majors! Anyways, so what this does is it helps the shoulders go back and into a good position, we call that a posterior position, which opens up the shoulder a little bit and allows it to relax. And with that, you can also put the pillow under the arm. Just move it around, and you'll know what feels good, the shoulder should feel relaxed and you can feel like, oh, I'm going to fall asleep, not being egged by that shoulder. Brad: Alright, now we're going to assume the left shoulder is the painful side. First, if you can avoid lying on that left shoulder to keep the pressure off it for an extended period, that's number one. We realize that's very difficult and Bob actually had a hard time with this, so this is a really good option to alleviate that stress on the shoulder while you sleep. Go ahead, Mike. Mike: So the first thing you want to do is make sure you have enough pillows to support your head region. Notice I have two pillows now versus one when I was sleeping on my back. Now I'm going to lay another pillow. You can use a regular pillow or a throw pillow here and you're going to place it so you can get your arm in between there, creating a canal. Now what happens when I lay down is the pressure from the pillows will take off the pressure directly on my shoulder joint itself, so this may allow you to sleep on this side. Now this may not work for everyone, but if it does, it is a good option, Brad: Right, it really does reduce that stress. You feel like you're going to fall asleep, huh? Mike: Might as well. Brad: Alright, let's go to the next one. Mike: So if you don't like the canal option and you still want to sleep on the painful side, notice if I'm sleeping directly on my side, I'm going to feel a lot more pressure right on that shoulder joint, but if I simply rotate my upper trunk at a 45-degree angle, my pressure is now off the shoulder. Obviously you have to have good back rotation to rotate like this and be comfortable. But if you do, this is a good option as well. Brad: I found it works very well for myself as well as patients. And Bob concurs. Okay, now the next scenario is you're lying on your side, but this time you actually have a painful shoulder on top. How do you make that feel better, Mike? Mike: So in order to make this feel better, obviously you don't have the pressure of the mat on it, but sometimes just being too forward or too far back can still cause strain on the shoulder if it is painful. So simply take a pillow, you can do one or two. So we're doing a throw pillow and then a long pillow to give nice support to my shoulder joint. You could try just one pillow, but you could see I'm getting a little bit of a rotation downward with one pillow so sometimes two is a good option as well and this can alleviate some shoulder pain you may be having. Brad: This works very well. As a matter of fact, even with a non-painful shoulder, if you do this, it just makes lying on your side more comfortable. Maybe it's an age thing. Mike: You kind of feel like you're in a pillow fort too. Brad: So now if it's your left shoulder, you create the canal with the pillow on your left side end, and if you are one of the people who do turn over to the other side, yes, actually make the pillow canal on the good shoulder as well. Try that and then you'll need pillows for the sore shoulder that's on top. A lot of pillows going on here, but try these. You'll be amazed how comfortable you can get yourself when you haven't tried this before and it'll give you options to make you sleep like a baby. Well, we hope so. Anyways, what about this position lying on your stomach? Mike: So Bob consciously decides to not lay on his stomach. I'm assuming he says consciously because sometimes he subconsciously gets in this position. I often do as well. So if you're going to be on your stomach, I tend to sleep like this. My one leg is up to the side I'm rotated on, and my shoulders often out to the side. Mike: Now this doesn't normally cause pain for me when I've had shoulder pain in the past, but obviously, everyone's condition is going to be slightly different. Sometimes I may take a throw pillow and kind of hug it with this arm. And it just provides a little more gap and cushioning here. Oftentimes, this pillow is on my chin as well, but you could try it if it helps. If you're not a stomach sleeper, don't worry about it. Brad: So the bottom line is get a lot of pillows, work some of these positions, experiment and you will find positions that are going to take the pain away and allow you to sleep. So if there's some tips that you personally have done that we did not include to help you sleep, make sure you comment to help everyone else out. Remember, if we all work together, things go a lot better in life. Mike: We also have a video to check out if you want to check out more videos on sleeping positions. This one doesn't deal with shoulder pain, but just optimal sleeping positions, " The Absolute WORST Way To Sleep If You're 50+. " Brad: There you go. Alright, have a good day, and sleep well. 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 C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/VLWr62eZlD0 Mike: If you are dealing with some pain, then we have a simple solution for you. Brad: That's right, Bob and Brad have teamed up with an expert physical therapist, Rick Olderman . Together, we have written a book called " Top 3 Fix ", and this book is going to help you get through your pain and get you back on track. So the goal of this book is to teach you exercises, stretches, and habit changes to get you independent, and how to become pain-free on your own. Mike: The "Top 3 Fix" approach covers your body from your head to your toe, and what it does is it picks three different exercises to help with your pain issues. Brad: That's right, whether the pain is in your elbow, your neck, or your back, or even your ankle, we're going to show you three exercises, and the exercises you can link up, and we'll show videos so you can do the exercises properly, completely clear. Mike: In each book, you will receive a code that you put online, it'll bring you to our website. On the website, you can find all the exercises demoed in video version that you found in the book in case it's not clear. Brad: That's right, so each section has three exercises, and it'll be very clear which goes with which chapter, and it'll clear up any questions you have and how to do the exercises properly. Mike: So this book consists of 19 chapters and they include the following. Brad: Chapter one: Why Top 3 And How To Use This Book. Chapter two: Why You Should Read This Book. Mike: Next is section one, which covers the upper body system. Chapter three is how the upper body system works. Chapter four is neck pain. Chapter five, headaches. Mike: Chapter six, neck hump or Dowagers hump. Chapter seven is shoulder pain and chapter eight is elbow pain. Brad: The next section goes into the lower body system. Chapter nine, how the lower body system works. Chapter 10, two-sided central low back pain. Chapter 11, one-sided back pain. Brad: Chapter 12, sciatica. Chapter 13, spondylolisthesis. Chapter 14, stenosis. Chapter 15, SI joint pain or sacroiliac. Brad: Chapter 16, piriformis pain. Chapter 17, hip pain. Chapter 18, knee pain. And chapter 19, plantar fascitis. So as you can see, this book is very thorough. Just pick the chapter you want, look at it, and follow through with it. Mike: Again, if you want to check out the website, you can click the link here " Top 3 Fix ." 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 C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

We first became aware of “hanging” for the treatment of shoulder pain several years back. We read an article touting its benefits. The concept of hanging to treat shoulder pain was developed by Dr. John M. Kirsch. Dr. Kirsch is a retired board-certified orthopedic surgeon. His book, Shoulder Pain? The Solution & Prevention outlines his theory as to why hanging is beneficial in the treatment of shoulder pain. Testimonials in support of hanging are numerous in his book and, in many cases, quite passionate. Dr. Kirsch cites the Kauai Study as proof that hanging can be an effective treatment against shoulder pain. The study included 92 participants, with the majority having suffered from shoulder pain for years. Most of the subjects had been advised to undergo shoulder surgery. Most of the participants (72) had impingement syndrome. Sixteen subjects had a rotator cuff tear (confirmed by MRI), and the remaining 4 had frozen shoulder. Of the 92 subjects, 2 quit for personal reasons. All the remaining 90 participants were able to return to comfortable ADL (activities of daily living). Dr. Kirsch also provided three examples of study participants who were able to cancel shoulder replacement surgeries that had already been scheduled. The hanging exercise is not for everyone. You should not perform the hanging treatments if you have unstable or dislocating shoulders. If you have severe osteoporosis (fragile bones), hanging is not for you. We would also avoid shoulder hanging if you are in poor physical health. As always, we recommend you see a healthcare professional before you try hanging. Dr. Kirsch’s theory as to why hanging helps shoulder pain. What are the benefits of hanging? Many shoulder problems can be attributed to poor posture, and a gradual shrinking of the space directly above the shoulder bone called the subacromial space. Rotator cuff tendons from muscles around the shoulder pass through the subacromial space and can become irritated, impinged, and eventually damaged and torn from the decreased space. It is Dr. Kirsch’s theory that one can increase the subacromial space through hanging. Hanging can increase the subacromial space by reshaping and stretching the coracoacromial ligament and the acromion. It is not unlike the way orthodontists use to straighten teeth. By increasing the subacromial space one can decrease the amount of stress and impingement taking place on the shoulder tendons. How often and how long do you need to hang? There is no specific right or wrong. Dr. Kirsch recommends starting by hanging for brief intervals (10 seconds or so followed by a 60-second rest). Palms of the hands should face forward, and you can apply either partial or full weight on your arms. Remove jewelry from your hands. Gloves can be used to reduce callouses. Weightlifting hooks can be used to reduce stress on your fingers and hands. According to Dr. Kirsch, most people will experience a fair amount of pain and discomfort with initial hanging, but it tends to diminish after a few moments. Also, Dr. Kirsch indicates that hanging will not damage your shoulder OR further damage a rotator cuff tear if you already have one. Eventually, Dr. Kirsch recommends hanging for 10 to 30-second intervals over a 10 to 15-minute period. You may be able be able to get by with much less. See his book for recommendations on shoulder strengthening or follow our recommendations in our video entitled How to Strengthen a Painful Shoulder . Bob and Brad Hanging Handles . See the video for a demonstration. A. Partial hanging B. Full Hanging C. Facing the wall Another hanging alternative: The Statue of Liberty stretch. Using a Booyah Stik or broom handle, anchor the bottom of the stick into the chair or floor. Reach up as high as possible on the stick with the painful shoulder arm. Lean forward with your body and let the arm and shoulder stretch for 10 to 20 seconds. Repeat and try sliding your hand further up the stick before leaning forward and stretching the arm once again. Our final thoughts : If you have shoulder pain due to arthritis, impingement, bursitis, tendonitis, and/or rotator cuff tears, it may benefit you to consider a trial of hanging. Make sure your doctor approves before you proceed. 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

In the quest for relief from pain, many are turning away from conventional medicine to explore the realms of plant-based and holistic treatments. These alternative approaches not only focus on alleviating symptoms but also promote a balanced and integrated method for overall health. By understanding and tapping into the body's natural healing capabilities, individuals can embark on a journey toward sustainable pain management and improved quality of life. In this article, courtesy of Bob & Brad , we’ll go over just a few ways you can look and feel your best everyday.   The Art of Acupuncture   Acupuncture stands as a pillar in the world of alternative medicine, offering a time-tested solution to pain management. This ancient practice involves the strategic placement of fine needles at specific points on the body, aiming to stimulate energy flow and enhance the body's natural healing processes. Acupuncture is believed to trigger the release of endorphins, the body's natural painkillers, and improve circulation, thus providing relief  from chronic pain conditions. Acupuncture promotes healing by targeting body points to stimulate energy flow and pain relief.   The Power of Plants   Discover nature's array of pain management solutions through plant-based treatments that promote healing and alleviate discomfort:   ●        Turmeric : Contains curcumin, an anti-inflammatory compound, effective against arthritis pain and has been categorized as an antioxidant . ●        Ginger : Acts as an analgesic and anti-inflammatory, relieving muscle aches and menstrual cramps. ●        Herbal Supplements : Boswellia, Willow Bark, and Capsaicin provide natural pain relief by soothing inflammation. ●        THCA : Many believe that THCA can have a profound impact on pain management, so you might want to explore the available forms of THCA  and see whether it’s the right choice for you.   Chiropractic Adjustments   Chiropractic care provides a structural solution to pain, focusing on the body's alignment. Through precise manipulations, chiropractors aim to restore balance, reduce nerve irritability, and improve function. This hands-on therapy is especially beneficial for those suffering from back pain, neck pain, and headaches, offering a proactive approach to musculoskeletal health . Chiropractors realign the body to alleviate pain and enhance musculoskeletal health.   Engaging in Physical Therapy   Physical therapy plays a crucial role in managing pain through movement and exercise. Customized exercise regimens and manual therapy techniques are designed to strengthen the body, enhance mobility, and alleviate discomfort. Physical therapists work closely with patients to identify the root causes of pain and develop comprehensive treatment plans that encourage active participation in the recovery process. Physical therapy addresses pain through tailored exercises and hands-on techniques.   The Soothing Touch of Massage   Massage therapy offers a direct and comforting approach to pain management. Through various techniques, massage therapists work to relax tense muscles, improve circulation, and facilitate healing. This hands-on method not only addresses physical pain but also contributes to mental well-being, offering a sanctuary of relaxation and relief . Massage therapy relaxes muscles and boosts circulation for pain relief and relaxation.   Harmonizing Body and Mind with Yoga and Tai Chi   Yoga and Tai Chi represent the integration of physical movement, breath control, and meditation. These practices foster a harmonious balance between body and mind , improving physical strength, flexibility, and mental clarity. Regular engagement in these disciplines can lead to significant improvements in pain perception, stress reduction, and overall well-being. These practices blend movement and meditation to ease pain and improve well-being.   Cultivating Mindfulness and Meditation   Mindfulness and meditation are key in the holistic approach to pain management. These practices encourage a focused and attentive mindset, helping individuals to become more aware of their bodies and the nature of their pain. By cultivating a deep sense of presence, one can learn to navigate and mitigate pain with greater ease  and tranquility. These techniques enhance body awareness, aiding in pain management and mental calm.   Incorporate Biofeedback   Biofeedback is a technique that enables individuals to gain control over their physiological processes. By monitoring specific bodily functions, such as heart rate and muscle tension, one can learn to adjust their responses to pain. This self-regulatory method empowers individuals to manage pain more effectively, leading to improved comfort and quality of life. Biofeedback teaches control over body processes  to manage and mitigate pain effectively.   Venturing into the realm of alternative pain management opens a world of possibilities for those seeking relief. By combining plant-based remedies, holistic practices, and traditional methods, individuals can craft a personalized and integrated approach to pain management. This journey not only alleviates physical discomfort but also enhances overall well-being, paving the way for a more balanced and healthful life.   Bob & Brad   can help you be healthy and pain-free. Let us know if you have any questions !