This stretching program is based on the work of Robin McKenzie, a brilliant internationally-known physical therapist from New Zealand. Check out his book, “Treat Your Own Hip”. It is written for the layperson and is very inexpensive. If your hips are extremely painful and any movement increases the pain - STOP. Watch and apply some of the self-treatments mentioned in our video How to Treat a Recent Injury to Your Hip (3 Step Program). Even if your hip pain has been going on a long time the treatments may be helpful to calm your pain down. Once the pain is under control, you may begin the stretching program. Once you begin the stretching program it is important for you to know whether it is working. Your pain may have one of three responses: Your pain will improve. The intensity may decrease, or the pain/symptoms may centralize (spread out less). This is, of course, what we want to see. Even if the pain does not decrease, but it is beginning to centralize and not spread out as much- it is improving. The pain will worsen. The intensity may increase, or the pain/symptoms may spread out further. Or the pain in the hip may improve but pain/symptoms in the leg may spread out further or worsen (this is not desirable). The pain will remain the same. It will be unchanged. Your goal should be to have the pain response outlined in number 1. If you have the response outlined in number 2 you need to stop the exercise, modify the exercise, or try a different exercise. If your pain remains the same, you may continue the stretches. Exercise One- Hip Flexor Stretch Ideally, this exercise will be done in the kneeling position. If you are unable to get into the kneeling position, we will show you an alternative you can do in bed. Place a pillow on the floor. Kneel on the pillow with the right knee and place your left foot on the floor. See Photo. You may need a chair or counter to support you. Lean forward with the left leg and stretch the right hip flexor. Maintain an upright posture. Take your right hand and use it to push on your right pelvis to provide some overpressure. Press while saying the words, “Pressure on, pressure off”. Apply the pressure 10x. Repeat throughout the day 4-6x (roughly every two hours). Repeat with the left knee on a pillow on the floor and the right foot on the floor. Hip flexor stretches 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. 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. The hip flexor stretch exercise should be performed daily until your hip pain levels have decreased to a manageable level. As pain levels decrease, the stretch with your knee on the pillow can be advanced. With the left knee on the slide, your left foot away from your body, (see photo). This causes the right hip to internally rotate. Now take your left hand and push your left pelvis forward. The same can be done with the right side. Slide your right foot away from your body (see photo). Use the right hand to press the right pelvis forward. Once your pain levels are manageable you can add in Exercises Two and Three. You can perform these two exercises and then finish with exercise one. Exercise Two. Hip Bend Stretch. Seated Position. Sit on the middle portion of the seat pan. Clasp the left knee just below the knee joint or under your thigh. Use a belt or rolled sheet if unable to reach it. 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”. To provide increased leverage, lean against the back of the chair. Repeat the stretch 10x. Repeat the same stretch on the right side. Lying in Bed. The Hip Bend stretch 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 belt or rolled sheet if unable to reach it. 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 the stretch 10x. Repeat the same stretch on the left side. Exercise Three: Hip external rotation. Seated in Chair. Place the ankle of the left leg on the right thigh just above the knee. Take the left hand and use it to apply stretch to the left leg. Press your knee toward the floor. Do as tightness or pain allows. Press while saying the words, “pressure on”, then release while saying “pressure off”. Apply the pressure 10x. Repeat throughout the day 4-6x (roughly every two hours). Repeat with the right leg. Lying in Bed (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 10x. Repeat throughout the day 4-6x (roughly every two hours). Repeat with left leg. Sitting on the Floor. Sit on the floor with your back against the wall. Bend hips and knees and place the soles of each foot together. Press both knees toward the floor using both hands. Do as tightness or pain allows. Press while saying the words, “pressure on”, then release while saying “pressure off”. Apply the pressure 10x. Repeat throughout the day 4-6x (roughly every two hours). Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/AHHYAMYIYSk Mike: Are you tired of those stubborn knots weighing you down? Brad: We have three quick and easy stretches. They're 60 seconds each, and we're going to show you how to do them to release all that tension from the shoulders, mid-back, as well as traps. Mike: These stretches will leave you fresh and rejuvenated in no time. Brad: Say no more, Mike. Let's go to work. Mike: The main reason most people get knots in their shoulder blade is that their shoulder blade is actually out of place, and we're going to show you two stretches to help get it back in place. Brad: Right. A lot of people don't realize that the shoulder blade floats across the ribs, and when it's out of place, it causes problems. But we're also going to show you a strengthening exercise. Once you get it stretched, we need to strengthen it, and it'll get in place and do the job. Brad: We actually have done this topic before a number of years ago, but we've got updated information, better stretches, and strengthening exercises from a physical therapist who's written books and has a great program. Tell them about it. Mike: His name is Rick Olderman. You can find all his work at rickolderman.com. He has online programs, and physical books, and you can also see him if you can't resolve these issues using those resources. Brad: That's right. Mike: The first stretch we're going to do, you're going to need a doorway. We will show you an alternative if you're not able to reach this high. Brad: I've got one more addendum. Make sure that your trim on the doorway is held tightly on. It works well for this if it is nailed in properly. Mike: I'm going to grab the top of the doorframe, and I'm going to lean into the doorway. This is going to help stretch my lats and bring that scapula up into place. As I'm doing this, I'm pushing through my hand into the top of the doorframe as well. Brad: You can see right here I'm outlining his scapula and it's moving up, up. There I could feel it move way up. That made a big difference. That last little bit of movement right there. Can you feel that, Mike? Mike: I can. You can either just repetitiously go in and out, or if you want to just hold it for 30 seconds, you can do that as well. Whatever feels right for you. Brad: All right. Now, we can show the option with the stick if they're too short or too tall or you have unsteady trim. If the doorway is not appropriate for you, you simply can use a broom handle, a stick, PVC pipe, or whatever. We've got a Booyah Stik. Put it next to you like Bob has it on a chair. Make sure it doesn't slip. That's an important part. You could put a shoe under there and stick it right in the shoe if you have a surface that will allow it to slip. We don't want it to slip. Place your palm away like Bob had and walk your hand up the stick. Notice his palm is away from him pointing towards me. He's leaning to the side and he's getting the exact same stretch on that lat, as well as that shoulder blade. The scapula is rotating up. How does it feel, Bob? Bob: Good. Brad: Thumbs up? All right, so you can do this three or four times in a row, more if you want. If you want to hold it for 15 to 30 seconds, that's another option to get that scapula moving on that rib cage. Mike: The next stretch to get your scapula back in place is called the all-four stretch. It looks very similar to a child's pose in yoga. It's just a different placement where you're putting your hands and how much pressure you're using. You're going to start on all fours. Bring your hands forward as far as you can. I'm going to push down through my palms as I'm sitting my butt back on my heels. You can hold this for a duration of time, like before, or you can do repetitions. But the whole time, I'm putting the weight pressure through my hands, getting a more distracting and stretching feeling through my shoulder blades. Mike: Now, if you want to get a little more stretch, say on my left side, you can simply go down and bring your left hand over your right, and you'll feel it stretching even more, getting that scapula back in place. Brad: I can clearly see his scapula coming up this way. That's the whole point of the stretch, to get that scapula motion. Doing this on a bed will probably be not so good. On a firmer surface, on the floor would be better, but a bed will work if that's your only option. Now, you can do it in a chair. It works well if the chair has wheels on it, but it's not necessary. Go up to the desk, a countertop, a table. Put your hands out, if you're on a chair with wheels, roll the chair out. If you don't have wheels, you'll probably just walk your hands forward. You can go over to the side like Mike showed, and I feel that stretch right there. Brad: Can you see my shoulder blade? Oh, I can feel it moving, that's for sure. But again, this is a nice option and this you could do if you are working at a desk. You could do that throughout the day, and you could still be productive. It's a good way to stretch and breathe anyway. You got more to say, Mike? Mike: You can also do this standing on a taller countertop if you want. The same principle, you're just shifting your butt backward and pushing down. This is too short for me, so I would use a countertop, just be a little higher. Brad: Sure, good point. All right, let's go to the next one. Mike: The last exercise is actually strengthening, and it's also kind of range of motion. So it's not necessarily a stretch, although you will feel a stretch if you're tight. I'm going to put my pinkies on the wall. My thumbs are out. I'm going to try to go straight up the wall. Brad, do you want to explain what's happening? Brad: Right. Once your elbows get to about 90 degrees, your shoulders go up with the arm. So everything's elevating. It might be hard to see with the clothing on, but I could clearly see. Do it one more time. You can feel the muscles. The whole idea is we strengthen and pull that shoulder blade up where it needs to be, and it's going to complement the stretches that we just did. All right, so good luck with your scapula stretching, and strengthening, and you're going to start to feel some real differences in those shoulders. Mike: Comment down below if any of these exercises worked for you or if you have something yourself that worked well for you that we are not mentioning. Because believe it or not, we don't know everything. 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) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://www.youtube.com/watch?v=uSCWsP0hR14 Brad: This easy 60-second balance exercise not only improves your ability to stay upright, preventing falls but your mental awareness, eliminating distractions from being a problem. Mike: And you can do it at home at no cost to you. Brad: All right. There are many good balance exercises that therapists use. However, this one is unique because it offers you the ability to practice being distracted while you're working on your balance exercise. For example, walking across a lawn and your neighbor says, hey George how are you doing? And you look up over there, you lose your balance and fall. Well, that's a concept we want to work with here. It's very simple and you don't have to have a neighbor to holler at you. Mike: So to start, we're going to put an imaginary clock on the floor. So we did this with some tapes. So we got 12 o'clock, three o'clock, six o'clock, nine o'clock, and the center is going to be number zero because we're going to play a game with it. And your feet are basically going to be the hands of the clock. Brad: Now if you find that you're not very steady and you feel like you may fall when you're doing this and you use a walker, I highly suggest using the walker. We're going to put our feet at the center of the zero point, use your walker, and then we're going to go on with touching the different points of the clock. We'll get into detail about that. So walker or a cane, you could put a chair out in front of you, something to be safe. Mike: And we should also mention the diameter of your clock is going to make it easier or more challenging. So if you're having issues reaching this far, you can certainly shorten it. If this is too easy, you could put it out further. Brad: That's right. Mike is going to be the subject here. He's doing the exercise. I'm going to explain to him what to do. Okay, Mike is not using his walker or the cane because it gets in the way. But again, use that if you need it. So first of all, with your right foot being stationary, reach to the 12 with your left toe and now to the nine. And now to the six. And now to the three. This is a hard one behind you and over. Brad: If you cannot get to that, that's okay. Now do it on the other foot. 12, 3, 6 and nine. Mike: Can I go in front or do I have to go in back? Brad: You can go in front. As a matter of fact, thank you for pointing that out. Good. Okay, now do it without looking. Look straight ahead and see if you can do it. And let's see how he does touching the numbers on the clock. Go ahead. Got the 12, 9, 6, and three. Brad: Can you do it better in the front? Is it easier? There you go. Whichever way works easier. That's the way you can do it. Now we're going to move on. Repeat this looking straight ahead now start moving your head from right to left. A little bit slower. All the way to the right, all the way to the left. Keep your head moving. Take your left foot and touch the 12. Keep your head moving now to the nine. If you need to stop your head, that's okay. The goal is to keep your head moving. Now the six and now the three. Mike: Am I supposed to reset the zero every time or not? Brad: Actually you can. That is an option. Do it again with your right foot. Reaching out and going back to the center point every time. Mike: I feel like I'm on a tilt-a-whirl. Brad: All right, very good. Did that change it Mike? Was it a little bit more difficult? Mike: Yeah, I feel like I was on a carnival ride. Brad: Right? If you get dizzy while doing this, you do not do it. You stop your body and your mind and your balance system is not ready for it. Okay, the next one I want you to do the year you were born with your right foot using the clock numbers. So what year were you born? Mike: 1987. So 1, 9, 8, 7. Brad: Good. Now with the other foot. Mike: Oh 1, 9, 8, 7. Brad: Obviously easier with one foot than the other. The idea is you have to think, you're multitasking, your brain is functioning to work through this information while you're working on your balance. All right, the next one, multiples of two. Starting out at 12, I want you to go around the clock in multiples of two. Mike: What? Brad: Start at 12 now two o'clock. Mike: Oh, 12, 2, 4, 6, 8, 10, 12. Brad: Yeah, you can do multiples or just 2, 4, 6, 8, like he did. Try multiples of four. Starting with four. Mike: I'm going to go to four. And then you want me to do eight? Brad: Yep. Two times four is eight. Mike: Eight, and then you want me to do 12? Brad: Yep. Mike: And then you want me to do 16, which isn't a number on the clock. Brad: Nope, you're done once you get to 12, you're done. So you can pick out any numbers, any games if you will. How about this one? Do your social security number. Mike: 1, 2. All right, so we'll just say 1, 3, 9, 11. It's kind of hard seeing these numbers in your head without seeing them actually. 5, 7, 8. What number am I on? Is that enough for social security? Nine. Brad: So that's nine digits. Obviously, you can use anything you want. We could do yours and maybe you could really find out what happens to your banking account. Mike: And then I'll be bankrupt. Brad: Okay, so you get the idea. Keep your mind working while you work on your balance exercise. Be safe and enjoy the exercise. I think it's a good idea. I just learned this in a continuing education course. Mike: It's a fun little game, so give it a try. Brad: Right! So be... Mike: Careful. Brad: And be ... Mike: Healthy. Brad: And be ... Mike: Safe. Brad: Very good. Thank you. 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) 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.

Treatment Suggestions: • Avoid repetitive activities that put stress on hips. • Correct leg length discrepancies. Especially if the discrepancy is ½ inch or more. Measure by standing with knees straight and comparing the top of the pelvis on both sides of the body. • Standing correctly: Avoid leaning excessively on one side. Place a strip of tape behind the knee of the leg on which you tend to lean (with the knee slightly flexed). Whenever you attempt to straighten the knee when leaning on it- the tape will pull and remind you to even out your weight. • Sitting correctly: Avoid leaning on one side. Avoid crossing your legs. Avoid sitting unevenly. • Sleeping correctly: Avoid sleeping on the painful side. If you sleep on a nonpainful side place a pillow between knees for support. • Use of Cane. Use a cane in the opposite hand from a painful hip. Treatment Exercises: • Isometric abduction (supine on the pillow) Use a belt for isometric exercise. • Standing isometric: Use a belt for isometric exercise. • Reverse clamshell • Reverse Clamshell with hip abduction • Revere Clamshell with hip extension • Pelvic drop: off step • Side lying plank with hip abduction. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/M8RB_Zbj-xU Mike: We're going to show you a three-minute follow-along exercise routine for peripheral neuropathy of the legs. Brad: That's right. We're going to show you a study that supports that exercise does indeed improve the symptoms and the pain from neuropathy, as well as your mobility. We're going to do the exercises all in a seated position, so if you do have some balance problems, this is perfect for you. Mike: All right, the first exercise is ankle dorsiflexion and plantar flexion. You're just going to go up and down on your heels and toes, and we're going to do this for 30 seconds. What do you have to say about that, Brad? Brad: Well, you have two options. Like you said, up and down on the floor, or you can put them out in front of you more. Do what works best for you. Mike: Go at your own pace. You don't have to go fast like Brad and I are. You can go slow. You can even alternate if you want to keep it interesting. Next exercise. Go. Brad: I call this exercise windshield wipers. Looking down at it looks like your feet are windshield wipers. Mike: Now if you want to isolate the ankles more, you can bend your knees and just do ankle inversion and eversion. If you bring them out more, you're probably going to get your hips more involved, and then it's more hip internal, external rotation. But that's just us getting particular with this. Brad: That's right. That's the therapist in us. Mike: You feeling the burn, Brad? Brad: Oh, I feel the burn, baby, burn. Mike: The next exercise is ankle rotation. We're going to go in a clockwise fashion for 15 seconds in one direction, and then we're going to switch, and do 15 seconds in the other direction. What do you have to say about these, Brad? Brad: Well, I have to say you will be surprised, you'll feel the muscles in your ankles and above get tired. I feel it right now, and this is something I have not done at home when I work out, and it's different. Mike: And that's 30 seconds. Brad: The next one, grab your knee, kick that leg out, and then simply do ankle pumps. This is nerve-flossing, don't worry about that. Then we're going to go down, and then up and pump it three or four times and then down. I overdid it on the first one a little bit. Mike: Switching legs already, because we're halfway through, we're going to do 15 seconds on each side. You could just kick up, bring your ankle up and down, and then go down as repetitions. If you can hold it up there, hold it up there a little longer. And that's 30 seconds. Brad: Very nice. Mike: The next exercise is marching. You're just going to march in place and get your big tuba out. Brad: 30 seconds, up and down. Bring your knee up as high as you feel comfortable. Make sure you breathe with all of these. How are you doing Mike? Mike: I'm doing good. I'm just doing five on one, and then switching to the other because I'm getting kind of bored. Brad: Yep. Mike: Go back and forth. This is going to move your hips a little bit more. Are you burning in the hips? Brad: Yes. My hips are working very well. I'm very pleased. The last exercise is simply clamshells, where you bring your knees out and together. Keep your feet together in one spot. If you want to sit on the edge of your chair with good posture, that's an option. It depends on your balance, and where you feel comfortable and safe. Mike: These exercises are working more towards your hips. If you started from the beginning up to now, it worked up from the ankle, into the knees and hips. We're getting everything in the legs. Brad: It's a complete system. All right, now we did refer to a study that supports the exercises, and other exercises, of course. The study is Study-Exercise and Neuropathy: Systematic Review with Meta-Analysis, if you are looking for more details. What do you say, Mike? Mike: It basically just shows the benefits of doing exercise for peripheral neuropathy in the legs. Brad: We have another video to show some alternative exercises if you are interested, it is "5 Home Treatments To Stop Peripheral Neuropathy Foot Pain." Mike: Because we're being helpful. Brad: And we're very happy to do so. Carry on. 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) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Hand Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2023. For the original video go to https://www.youtube.com/watch?v=SZ2UktOWG6E&t=641s Brad: If you're 55 or older and you're really concerned about your arm health, maybe they're getting a little flabby, you get those bat wings, or they're just starting to feel flabby and you're not as functional, we've got some answers for you. Mike: We're going to show you four, possibly five, exercises to help build up that arm muscle and make that flab go away. Brad: That's right. Now, research has shown time and time again that elderly people, seniors, if you're 60 and over, you can build muscle, get stronger, and get a little more massive if you want to. If you're a woman, you don't have to worry. You're not going to get these big, massive muscles, but it can happen, and we're going to tell you the why and how of this. Mike: So there are three key components to this. First off, you need to have intensity with the exercises. Then you need to have volume, meaning more of the exercise, and overall you need to have more consistency. Those are the three important things you need to build muscle in any area of the body, but we'll explain in a little more detail later in the video. Brad: Yeah, because I really don't know what you're talking about, Mike. Mike: Just throwing words out there. Brad: Actually. Yeah, it'll be very clear, and very simple in just a little bit. But first, we've got one important point to clarify. Now, for this to be an at-home program, I'm talking about my personal experience. I really think you need to use resistance bands and we're going to tell you five reasons and it's very simple and I think you'll actually agree with them. Now, number one, they offer functional benefits. In other words, when I'm working the first exercise of my arms, it doesn't just strengthen my arms, but it strengthens my core and it works my balance. So it's going to help improve your balance and get your core stronger while you strengthen your arms. Mike: Yes. Many of the exercises we're going to show are called compound movements, meaning they work numerous muscle groups at once versus the isolated, one-muscle group exercise. We'll explain each when we're showing them, explaining which one is which. But another good reason to have bands is, they're much cheaper than weights. Weights are heavy. When you try to buy them, they're very expensive. Bands are much more reasonable and you can bring them anywhere with you. Brad: That's right. As far as floor space, now, I have all my bands on one wall. They take zero floor space except for when you use them. And when you're not using them, they hang there. I take them traveling, they easily go in my suitcase. Mike: Resistance bands are also very easy to change the resistance you're having. Each different color represents more or less resistance and you can add numerous bands to one pair of handles. It's just quicker and more convenient to change versus having a whole weight system to deal with. Brad: That's right. So the bands typically come with a variety of bands, with different resistances in different colors. There's typically a door anchor, which we'll show exactly how to use. Sometimes they come with ankle bands that are great for leg exercises, which we're not getting into, so we're not going to talk about them. So let's get into the exercises, right Mike? Mike: Yeah. Brad: Okay then. Okay, so once you get your set of bands, five bands, and your door anchor, I believe they're somewhere around the $30 range. They work very well. All you need is a door. Now Mike's going to show you how the door anchor works and then we'll show you how the exercises work with the door anchor. Mike: So all you need is a door, open it up. If the exercise is supposed to be at arm level, you're just going to put it on the side of the door. Make sure the door closes firmly and does not open up. You do not want the door to fly open during exercise. You can also position the anchor on top or you can position it down below as well, depending upon the exercise and where you want the force to come from. Brad: That's right. Now we've been using these door anchors for years with patients or you can use it around a doorknob or you can use it around a bedpost. And what Bob and I actually came up with was a system that made this much easier. We did invent the wall anchor. I'm going to demonstrate the wall anchor, you do not need wall anchors, it just makes it more simple. The door anchor works just fine. I would suggest using that. Once you know you really like this system, you can buy the wall anchor if you want and you'll see why they're a little easier. All right, we do need to go through the critical part, the studies refer to in regards to how many sets and reps and whatnot. So we're going to put the magic formula on the screen. Mike: So the first key to the magic formula is intensity. This refers to how much resistance you are using. If you're using dumbbells, it would mean more weight. For bands, it would mean a darker color, there's more resistance. Another way to add intensity is to stand further away from the band. It's going to increase how hard the exercise becomes. You should feel a slight fatigue or burning sensation in the muscle group on your last couple of reps of the exercise, as long as you're still performing them with good form. You don't want to compensate. The next part of the magic formula is volume. So that refers to how many sets and repetitions you do. So say you do eight repetitions of an exercise, the next time you do it a couple of days later, maybe try to do 10, if it was easy. You're increasing the amount of work you're doing over time. You don't want to jump right into this, take it slow. We'll kind of explain it as the exercises go up, but you want to begin easier and eventually build up how many sets and repetitions you are doing. And the last thing is, how many days a week you are doing this for. We're going to start with three days a week and you want at least a day off in between. So maybe pick Monday, Wednesday, and Friday. This will allow the muscles to repair and regrow, which is what you want to build up that muscle strength and reduce that flap. Brad: Very good, Mike. So sometimes there might be two sets of 10. So you'd do 10, rest a little bit, do 10 more. I just wanted to clear that up if you see that or want to progress as you will get stronger. Okay. Should we go to the exercises? Mike: Yes. The first exercise we're going to do is the bicep curl. This is an isolation exercise just for the biceps. So what you're going to do is grab a band, stand back at a decent resistance, so you feel some tension in your arms and you're going to face the door. Again, you want the wall anchor for this to be on the bottom of the door. And you're simply going to curl your elbows up towards your shoulders. As I'm doing this, I'm keeping my elbows close to my body. I'm not winging out and I'm also keeping a nice good trunk. I'm not cheating and using my whole body to rock into this. Stay stationary, control it. If you go up for say two to three seconds and then slowly down for three seconds, that's going to get a lot more muscle growth than going fast. So go nice, slow, and controlled, and start with eight repetitions. Brad: All right, now we will show how this works if you have the wall anchor, I'm going to put the band on the anchor by the floor. And again, it's the same thing. Now one thing I like to do with this is when I do these, I'll actually turn with my back to the wall, it offers different resistance. Now this works my core a little bit more in the stomach muscles. Bob, likes to double his up and really get the power band in there, get those biceps growing. Brad: So there are a lot of different ways you can work angles and directions with this. So there's a few of them. I do want to mention if you really want to build massive muscles, you're probably not going to use bands. You're going to tone, you're going to grow muscle mass, but if you want to get big massive muscles, you probably need to use iron. But anyway, that's not our goal. Let's go on to the next one. Mike: The second exercise is going to work the triceps, the three muscle heads on the back of your arm here. Now we're going to show different variations of this, depending on the range of motion or limitations, you may have. For the first variation, you're going to have to put the anchor up top on the door, and anyway make sure it's closed. Stand back so you get some tension and then you're going to push your elbows toward the floor in a nice slow controlled manner and then back up toward the ceiling. Notice that I'm not lifting my arms way up. I'm keeping my shoulders where they are. I'm just extending the triceps. All they do is extend your elbow. Brad: So the elbow is stationary. Really think about how they're glued in one spot. Mike: Yes. Now if this is easy or you want a different challenge and work your core a little bit, you can face away from the door. Again, your elbows are going to stay stationary and you're going to extend them pushing out. The resistance is going to be behind you and if the bands are harder, it's going to make you work on your balance and your core a little more as well. Now if your shoulders can't get to this range of motion, the first exercise is perfectly fine. It'll definitely work those triceps. Brad: That's right. Let's go to another option. Now doing that really works the core and the balance. This next one does not because we're going to do it in a seated position, but it works quite well for the triceps. We really want to get that flab batwing thing going and get it to be abolished. So you sit against the wall, back against the wall, elbows against the wall, and that really forces good form. And just do like Mike mentioned, "Don't go too fast." Going fast is not going to do much good compared to slow and controlled. Brad: Now there's a little bonus here. Seeing as you're here, we're going to add in an exercise for the lats. You don't have to do this. So you're going to get those latissimus dorsi and it's just so convenient. It's really hard to find a place where you can do this exercise because you're pulling down with an overhead thing. So the door or the wall anchors really work well for this one. All right, let's go to the next exercise. Mike: The next exercise is called a scapular row. It refers to your shoulder blades for the scapular part. So you're going to get a band. Now when I'm pulling out, my arms are straight, I want to feel some tension here initially when my arms are straight. I don't want it relaxed, it's not going to do much. So as you pull back, I'm going to bring my hands into my rib cage almost, squeezing my shoulder blades together like this. If you struggle to keep your balance this way, you can certainly stagger your stance if needed, but just keep a slight bend in the knees, go back, squeeze, feel that shoulder blade, and then go forward. This is more of a compound movement as I mentioned earlier. So I'm primarily working my upper back muscles, but I'm also working my bicep muscles because I'm flexing my elbow. Brad: And the big thing about this one I like and it's what Bob and I really talk about over the years is posture, posture, posture. If your arms look good and you have poor posture, it's not going to be a very sightly sight to see if you will. Now I've worked with patients in the clinic and they'll start with the bands just floppy-like, and that's really what you want to avoid. You have the wrong size band on if that's the case. So you should always start with some tension. And this is a yellow band, it's the easiest band. Most beginners may start with this. But that's right, keep resistance throughout the whole motion so you get maximum benefits. Mike: In this exercise, you might be able to do a darker band right away because it works your back muscles more, and you'll probably be a little stronger. So each exercise, you could pick different bands. You don't have to stick with the same one. Brad: Right. And again, you can vary your resistance by how far from the door. If you have the wall anchor again, we're going to do the same thing here. Mike, can you show my scapular position? When I'm going back, I'm thinking, "Squeeze that scapula." Squeeze that scapula to the center of the spine that really stretches these muscles and gets that posture where you want it. All right, let's go to the next one. Mike: And the fourth exercise is a fly. Now this is going to work your pecs a bit and the front shoulder. Your arms are involved, but again, it's kind of a compound movement, getting a lot of muscle groups at once. So in order to do this, I've put the band at the side of the door. This is a good starting position. You can do this exercise up top or down below as well. It just pulls from a slightly different angle. So in order to do this, you want the band to be taut and I feel tension here. And I'm going to bring my arms back so they're almost behind my shoulder or shoulder blade level is fine, whatever posture you have. Now with keeping a straight arm, I'm going to try to basically bring my knuckles together straight in front of me. Notice my elbows are not in, I'm far out in front of me and then I'm going back. Go nice, slow, and controlled with this motion. Again, it can start with eight repetitions the first day if it becomes easy, eventually, you can work up to three sets of 12 repetitions. Brad: I do want to mention and emphasize particularly if you have had some shoulder problems in the past, don't go back too far because that makes your shoulder susceptible to dislocation. So be conservative and actually maybe start not going so far back and make sure it feels comfortable particularly the next day. If you haven't done these before, the next day is really going to answer some questions, if you went too hard or maybe too much range, that muscle soreness. And so we don't want you to have a bad experience. Mike: And when I'm doing this exercise, since it's working my pecs, I'm not thinking about my arms bending in, I'm thinking about bringing my pecs and squeezing them in together. So basically it's the opposite of the last exercise, working the scapula, squeezing that front pec muscle in. Brad: It is nice to get both sides of the body to be strengthened so you're balanced. I do want to show an option if you do it to the top of the door, it'd be the anchor up higher. Now if you want an option, with more resistance and you're pulling out really far and you're afraid the band is going to break, it's easy just to put two bands on like I have here, a yellow and a red one. And that offers more resistance and brings you into the range so you don't have to stretch and be concerned about the band breaking. So now it's the same exercise, but we're working different fibers of the pec muscles as well as the arms and the shoulders. Again, don't go way back. Keep them in short to start out with and make sure everything goes well over time. Brad: Actually, when I do the flies, I go right to my triceps and it saves time. You don't have to reset the band or the anchor so much. And then if you want to go from there, you can put the chair down and do them here. Brad: There are all kinds of options that you can work with the bands that I really like, that make it a nice product that gives you all the benefits you need. I just love the bands. Mike: So, I should say pick which arm exercises you like. This works in every different area of the chest, back, biceps, triceps, and shoulder region. So it's good to try to do all of them. Maybe you can spread them out throughout the week if you don't want to do them all in one session. Brad: That's right. Once you get used to them, make sure you stick to them three days per week. Build up your intensity, build up your resistance, and you're going to find your muscles are going to start to grow. You're going to feel better, your posture's going to look better. And there's no doubt that it's going to work. It's going to take a few weeks to build but stay with it. Just keep on going at it and have fun. Mike: A good way to know if it's time to progress is if the exercise becomes very easy, very nonchalant, and you're breathing easily. There's no muscle soreness whatsoever every time you do them, then it's time to progress. Maybe add more repetitions, change the band, or double them up. Brad: That's right. Good luck with it and you will have success with this, I guarantee it. 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) 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 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.

Pain on the side of your hip may be caused by greater trochanteric bursitis. However, the more common cause of side hip pain is gluteal tendinopathy. Both problems present similar symptoms. Luckily, treatment for both issues can be similar as well. Greater trochanteric bursitis is inflammation (swelling) of the bursae (fluid-filled sac) located over the prominent bone on the side of your hip (greater trochanter). The inflammation creates pain on the side of the hip. Gluteal tendinopathy is a degeneration of the tendon or tendons of the gluteus minimus, gluteus medius, and/or the gluteus maximus muscles. These three muscles are responsible for the movement and stabilization of the hip. What are the symptoms are present with both greater trochanteric bursitis and gluteal tendinopathy? Pain on the side of the hip. Pain may spread into the thigh below the side of the hip. Pain when lying on the affected hip. Also, pain when lying on the non-painful side if the painful leg is not supported with a pillow between the knees. Pain often worsens with getting up from a low surface or getting out of a car. Pain when weight-bearing during walking climbing stairs, standing, and running. Pain upon pressing on the side of the hip. Over the bony prominence. Pain with prolonged sitting. May present with a waddle-type gait pattern due to weakness and pain in the hips. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/GT4vEF0HMRA Brad: Oh, man. Do you want easy and fast solutions for tension headaches? Mike: We will show you eight easy fixes to make you feel great. Brad: That's right. All right, Mike. Let's talk a little bit about what causes tension headaches. Mike: So it used to be believed that the smaller muscles in your neck would tighten up chronically causing tension and creating pain, giving you a headache. This is now being questioned, but it is agreed upon that stress can be a major factor in this. Brad: Not only the muscles in the back of the neck but also the temporalis muscles that you feel in your temples is a real common area as well. Brad: All right, so these options that we are showing below, you can try them. They're either going to work well or they're not going to work so well. You'll know right away. So let's get right into it, the first one is for the temporalis headaches. It's simple. It's a small muscle and it fans out. With your fingertips, you're simply going to make circles in one direction and you're going to get in deep to massage the muscle to get that tightness out and go backward. You can also use your palms either by your thumbs or the other side. I like to go by my thumbs and that just works a little bit broader of an area and some people actually will take their knuckles and work into that temporalis muscle. You'll find out some people find it better back a little farther and some people prefer it in the front. Brad: All right. Now if massaging doesn't do it, we have other good options. Mike: So you can use a hot or cold pack, depending on what you like. We have one from iRelief here. You can microwave it for 50 seconds or you can put it in a freezer beforehand, depending on what you like. Mike: You can also just put some rice in a sock here, heat it up, or freeze it as well. For the front, if you're getting headaches, you're going to want to lay in a recliner or lay down in bed and put this on your forehead and get it to feel good. It doesn't matter if it's hot or cold. It's whatever you prefer. Brad: Right. I go right over my eyes and roll it back here and that works. My area is the temple, so I feel like I have a lot of history in treating myself successfully. Now, the next solution I personally have found very effective is an eye massager. Now, the first time I learned about these things, I went, nah. These are not anything but a gimmick, but I was open-minded and gave it a try. This is Matt, Bob's son by the way. Brad: It's not one of those virtual things where you're watching a movie or anything weird like that. It's simply a massager and it's massaging actually the temporalis. Really gets a nice massage. There's a little air pump you can hear it go up and down. There's a little music in there and it heats up as well. You can adjust it however you would like. I have it with heat and medium pressure. You can go medium, lower, or high pressure. It'll go for 15 minutes. Almost always before the 15 minutes, I am literally sleeping. It works great. Both my daughters have it, my sister has it, and they all love them as well. They're great and they're not that expensive. I'm not trying to sell them but it works for me. I like it. If you don't like it, send it back. So, very good. Now the other thing about the vision and the pain around the eyes is simply to get your eyes checked. If you need glasses, if your computer screen is too small, or if you have cheaters like me and you're squinting, that causes strain and pain. Well, it's one of those simple things, but get it done. You should probably have it checked anyway. Brad: All right, we're going to go on to the back of the head. Those headaches at the back of the neck and some things they'll radiate towards the front. Now, those muscles in the back, I've had a lot of success with this with other people. I don't have this problem in the back of my head. But, for the massage, Mike's demonstrating, make circles, and you need to get in deep. You want to get to the muscles right below the bone line, the occiput. Get in deep and do circles. You'll feel it when you're in the right spot. You can go both directions, clockwise, and counterclockwise. Brad: Now the next technique, if this is not working or you can try, it's called splaying. You can see Mike showing. It's nice to have someone who shaves his head because you can see the finger lines. He's actually pulling the skin apart. That gets into the fascia and the muscle fibers and helps relax them that way. You'll do this for 15 seconds, 30 seconds, whatever you need. If it works, it's going to work now. How are you feeling, Mike? Mike: Good. Okay, the next exercise we're going to do for headaches in the back of your head is called a chin tuck, which you guys have talked about a bajillion times. So you're going to bring your neck backward. You're not going to tilt your head up and down, just straight back again. You can even push either on your chin or your forehead to push back. Mike: You can do this while lying down in bed as well. You don't have to do it sitting like us, but another thing you can also do is add the splaying massage. So pulling apart while you're doing a chin tuck. So go back, pull apart, go back, and pull apart. You can do five, to 10 repetitions of these if they're feeling good. Brad: That's right. If you happen to have any pain with this, you're not going to do it. These are feel-good exercises. They will feel good right away or you don't do them. All right, the next one is the levator scapula stretch. So people may be wondering what that is. It's a muscle that connects to the occiput, and it goes all the way down the side of your neck and connects to your shoulder blade. It's a thin muscle. There's not a lot of strength to it, but it's very critical. Brad: When that muscle tightens up, it causes pain in the shoulder up in the head. A simple way to stretch this is, if I had a shirt pocket here, this is how I always instruct my patients to do it. Look down into your shirt pocket, you'll feel that muscle being stretched. Then if you want, you take your fingertips and gently pull and hold that. Mike: Ooh, I got a nice neck crack. Brad: You might get a little cavitation there. This again, small muscle. A lot of guys especially, they'll grab with their whole hand and think if a little stretch is good, a lot is a lot better. Not the case. It's a tiny muscle, gentle stretch, relax, and breathe. It'll take only seconds to get that muscle to relax. All right, so good luck with stopping those headaches. I'm sure at least one or two of these are going to dampen them down or get rid of them. Mike, I really took the show from you today. I'm sorry. Mike: You stole it like always. Brad: Well, I'll be happy anyway. Mike: Okay. 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) 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 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 August of 2023. For the original video go to https://www.youtube.com/watch?v=tuoMMw4SozQ&t=19s Brad: Welcome everyone. We did a video, which is very popular about strengthening the arms. So, upon popular request, we are doing one on essential leg strengthening. Mike: For each of these exercises, start with 10 repetitions and do it 3 days a week. For example, Monday, Wednesday, and Friday. Take a day off in between. Over the weeks, gradually build up the amount of repetitions you do. Now the first exercise is squats for beginners. I'm going to demonstrate on a chair, so use your arms as needed to push and stand up and try to slowly control yourself as you're going back down. We do not want you falling into the chair. Once this becomes easy, you can cross your arms and squat this way. This is going to strengthen your legs a lot more. Brad: Now, the big benefit of this exercise is it's using a lot of muscle groups, large muscles like the quadriceps, the hamstrings, and the hip muscles, which are really going to help that circulation throughout the legs, which is another benefit and goal we're looking for. For those people who feel like doing the squat is very easy and they want a little more resistance, using the bands works very well. They're a lot cheaper than buying a barbell. You simply stand on them, bring them up to your shoulders, and simply do your squats. Notice I have good posture. I'm looking up, my back is straight and arched, and do 5 to 10 of those. You can vary the resistance. I have two bands on. You'll probably start with one, but you can go up to three actually, so good luck with that. Let's go to the second exercise. Mike: The second exercise is standing hip abduction. I'm going to show the beginner variation. Brad will get into the advanced variation. To begin, I'm going to hold onto something for support. You can do this at a countertop or Booyah Stik. I'm simply going to kick my leg out to the side and bring it back in. Notice my body is staying completely vertical. I am not leaning over. Also, notice my leg and foot are not rotating out to the side as I'm going out. Have a slight bend in the knee that is stationary and you're actually going to get your hip abductors worked on both sides. Make sure to repeat on the opposite side. Brad: Good job, Mike. I do want to mention the leg that is weight-bearing really gets the best workout. All right, and for those of you who find that what Mike showed was a little easy, you want to have an advanced version. You take bands like we just used for our squats and you stand on them. You probably start with one band instead of two like I have. Now, you have to have your shoes on with this and pull up. The more you pull up, the more resistance you get, and the more difficult it will be. I'm going to go sideways. Take your time with this. Get used to it. You will definitely feel more strain. You're going to go over approximately 10 feet to the left and then go back 10 feet to the right. As you get stronger, you can spread that 10 feet out to 15, 20 feet, or whatever you feel comfortable with. Don't overdo it the first day though because it really is a big difference from doing it without the bands. Good luck and we're going on to number three. Mike: The next exercise is a two-for-one deal. You're going to do them at a countertop or hold onto a rail of a stair or a cane of sorts. To begin, we're going to bring this leg forward. Notice I'm keeping my leg straight. I'm keeping my posture nice and upright. I am controlling my leg through this whole motion and I'm going to shoot for 10 repetitions. I'm not just aimlessly kicking. Mike: Now the next direction we're going to do is backward. I'm going to switch profiles so you can see this easier. Again, I'm going to kick straight back, no bent knee, nice and straight, nice upright posture. Do not bend over. Just go with what motion feels comfortable for you and again, do 10 repetitions. So you're going to work the front of your hip with the first exercise and this one you're going to work the back of your hip. Brad: Great job. Good job explaining, Mike. Yeah, this really does work those hip flexors and extensors. In the advanced mode, you're going to use a resistance band. Now, when you get these bands, you get a set of five bands and it comes with a door anchor as well as a Velcro strap to go around your ankle. The door anchor will go into the door and you'll close it. I'm going to use the wall anchor. It just works out better. We have them set up here. I have this one already on my ankle and I'm simply going to use the wall anchor. It works very easily. You may need something to balance, you can hold onto the wall or a stick or a cane. Now I'm going to do the same motions Mike did. My leg will be straight and this really makes a big difference. If I take a step backward, this really reduces the resistance. As you get stronger, simply walk away from the wall and work that. I'm not flailing around, keep a solid posture up top and work that hip. Brad: Simply turn around and work extension in the same manner that Mike mentioned, with good control and not letting the band control you, you control the band. 10 repetitions on the side. You will definitely feel that work. This really gets that blood moving. It is going to get that blood flow up because of the muscle contraction. Brad: All right, number four, we're going to work the legs and the hips altogether, and it's simple marching. If you're a beginner or you feel like this is adequate, we're going to do this for a goal of 60 seconds. Brad: Now when this becomes easier, we're going to add something to it with resistance. You can take your resistance band that is made with handles and simply make a loop out of it. There are loop bands if you have those. Mike is going to use the large loop bands. Now, if you use the regular resistance band method, you're going to use the door anchor and put it into the door at about waist level or a little higher. Mike is going to demonstrate with the wall anchor. Mike: So with the wall anchor or the door, simply walking further away is going to be more resistance. Closer is less resistance. Again, we're just going to march in place for a minute. Go at what speed is comfortable for you. You don't have to run and do high knees, just go nice, slow, and controlled, and as I go further away it's more and more tension. This kind of works on your balance as well as your strength. Brad: Good point. Now, if this feels easy and you want a little more work, you simply turn 90 degrees. This is the real beauty of using the loop bands with the anchor system and then you go back. This way, you're working muscles on the front, on the back, on the sides of your hips as well as your core is getting worked as well. Great for circulation in the legs as it will become actually aerobic if you go for the full 60 seconds. If 60 seconds is too long, go to 15 or 30 seconds and build up. Nice work Mike. Mike: And the last exercise, we're going to work on the ankle, so we're going to get the front muscles and the back calf muscles. In order to do this, you're going to simply go up on our toes, and then we're going to rock back on our heels. Notice I'm having support. This is how beginners can start. If you can't do this standing, you can certainly do it seated in a chair. I'm going to shoot for 10 repetitions in each direction and work on my balance. Brad has an advanced version. Brad: I just want to mention, that you can also put your hands on the cupboard or a sink for better support. In the advanced version, we're going to use the bands again on the lowest wall anchor. You can put it on the door anchor, at the bottom of the door. We'll use it here with the wall anchor. Just bring the band up to your shoulders and that's all you do is anchor this band at your shoulders. This gives you resistance going up on the toes and then back on the heels. This is advanced, so only do it if you really feel comfortable doing it. This really works those muscles in the calves and the anterior tip. If you do have some mild swelling in that area, that muscle contraction is going to help pump that fluid and that blood up where it needs to go. This is a nice one, Mike. I really enjoy this one. Good balance. Mike: Glad you're having fun. Brad: All right, my legs are nicely fatigued and yours will be as well. Now, after doing this for a little bit, you'll be able to do it within five minutes and then if you combine that with the arm video, you're going to have a complete body workout. 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) 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 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 August of 2023. For the original video go to https://www.youtube.com/watch?v=DaOeH0RL_aQ&t=52s Mike: We've consulted with experts to discover the ultimate can't live without posture exercises. Brad: And today, we are going to show you the five top essential exercises you'll need to get your posture back where it needs to be, so you're feeling tall and looking good. All right, so the first thing we want to address is this hunch forward, head forward posture. Mike is demonstrating it right here. Now if you have this posture or you've seen people like this posture I'm sure. What could happen over time, the vertebrae actually can so to speak get stuck or contracted. Brad: You can think of it like a hinge. Right now, the hinge is down at that bent point. We've got a little model here, like this hinge, the vertebra of the neck is forward. And after time the hinge can get rusted so to speak. What we need to do is break up that rust, get the hinge straight back up where it needs to be, get the head up, and actually straighten out the vertebrae in the cervical column or the neck so that we break that rusty hinge up, straighten it, and get it to the proper position. Brad: Now, we'll see how this works with the exercises in just a second. This is Bob's Rusty Hinge Theorem and it actually works. So pay attention. So what we need to do is really address the cervical column where it goes into the thoracic column of the spine. Here, we have good posture. Now, what happens with that hunched forward neck posture right there, where Mike is pointing, that part gets actually contracted or that's where the Rusted Hinge Theorem comes into play. Brad: What we need to do is get a force directly on that spot. So we're going to use a tennis ball there and we're going to use gravity and a stretch lying down to get that to loosen up and eventually get that neck and head where it needs to for good posture. And you're going to be looking tall and strong. Brad: All right, to do this technique, what you're going to need is a tennis ball, a towel folded up in four layers is a good place to start, and this is going to be done on a floor, not on a bed like we are here. This is just for filming purposes. Brad: So imagine we're on a carpeted floor and Mike sets the ball under there and he lines it up. Go ahead, Mike, tell them what you're doing. Mike: So I'm going to line it up in that hinge area, the C7 where the base of the neck is. If you're tight, your head is not going to touch the floor. For me, I am not tight. So eventually, you want to be able to get the back of your head to touch the floor. This means you have good mobility in your neck. If you could do this right away, you just need to work on your posture when you're sitting and focus on your neck. If you cannot, just simply lay here for a while. You may need to put a small pillow underneath here. Eventually, get a thinner pillow. And over time, which may take weeks or even a month, maybe you can get your head to touch the mat. This is a good position you want to eventually reach. Brad: I think we can also add some gentle chin tucks on this as an option. So the chin goes down towards the Adam's apple, not looking up, that's what we want to avoid. Mike: Now, once that becomes easy, a way to advance this is to do snow angels, even though there's no snow on the ground here. So I'm going to point my thumbs up towards my head, leave my arms touching the floor the entire time or as much as I can, bring them up overhead if possible, and then come back down. Try to do 10 repetitions if you can. This is going to help work on your posture and your shoulder mobility at the same time. Brad: So the big benefit of this as we straighten the neck out, break those hinge aspects loose, good posture there, the shoulders come back with it without even thinking about it. It's all part of the snow angel. All right, the second option is something that Mike actually developed about 10 years ago. We were working with some people in the clinic. If you have that posture problem in the thoracic area, right between the shoulder blades, if you take a ball, a soft ball about 8-10 inches in size, you use that in a firm chair and that is going to be the fulcrum or actually the point that's going to help mobilize those vertebrae to get you from that slunch position to the proper good posture. Show them how to do it, Mike. Mike: So what you want to do is start leaning into the ball. If you're able to lift up with your shoulders, go ahead and lift up and you're going to slowly arch back, kind of like you're saying "hallelujah," and then come back down and relax. You may not get all the way up and that's okay. Also, if you have a bad shoulder and can't lift it above your head, take your good arm, clasp your hands together, and lift up what you can. The whole focus of this is to arch in your back. The shoulder is just a bonus stretch. And we should say you can also put the ball in different locations. So if you notice you're hinging more at your lower back, you can certainly place the ball down there and do the same stretch again. The size of the ball will matter a little bit with how much range of motion you're going to get. Brad: Nice job, Mike. Nice kickball. So yeah, you should be able to get one of these down where the kids play in the park. Mike: I was going to say bowling alley for some reason, but that doesn't sound right. The third posture exercise comes from Dr. Stewart McGill and it's again going to focus on that thoracic spine extension or the area between your shoulder blades. To do this, you're going to be kneeling or we'll show an alternative later if you are unable to get onto your knees. So I'm going to clasp my hands behind my head and place my elbows into the chair. Then I'm going to start sitting my butt almost towards my heels while keeping my elbows in the same place. As you'll notice, I'm starting to extend my thoracic spine here, feeling a nice stretch and this feels actually really good. The more you push through your elbows, the more stretch you might notice when doing this. You can hold this for 10 to 30 seconds if possible, and repeat it a couple of times. Brad: So I'd also like to mention it really offers some good mobility to the scapula or the shoulder blades, which is really important for posture as well as shoulder movement. So you get a bonus with that. You can do this on a bed as opposed to a chair. That might work out more comfortably for you, depending on the height of your bed. And if you're doing it by your bed, just take a pillow and throw it under your knees. That way you're making good efficient use of everything in the house. Mike: Now, if you're unable to get on your hands and knees, you can certainly do this in a chair. I would suggest some type of computer chair or rolling options if you have that available to you. We're going to pretend this is your kitchen table here. I'm going to place my elbows on here and slowly roll the seat away from me, getting that stretch in my thoracic spine again. I can't get as deep as I can with kneeling but is still a good alternative option. If you do not have a rolling chair, you may put a towel underneath your elbows and simply go forward. Again, I'm going to get a little limited because now my chest is touching the table, but you can still get a stretch this way. Brad: Good job, Mike. Nice option. All right, the fourth one is my favorite. I do this one on a regular basis at home. I take a Booyah stick, all you need is a stick that's four or five feet long, that's reasonably strong. And what we're going to do is use this to get the neutral posture in your spine, which is really healthy. You simply put it in front of you, grab it with your thumb down, go over the top of your head, and line it up right down the center of your spine. I'm touching right now between my shoulder blades. That's one point. There are three points of contact. I bring my head back, not looking up, but with a chin tucked in. I feel it at the back of my head, I feel it between my shoulder blades. I'm grabbing the stick t bout my buttock and I touch right at my sacrum or my belt line. And right now, I am stuck in excellent posture as long as those three points are in contact. And actually from here, I do some squats, so I get good body mechanics with good posture just to have a little bonus. Brad: Now, another thing I really like to do is from this point I simply bring it across my shoulders, behind my neck, and grab along the Booyah Stik. This stretches out the front of my shoulders for shoulder posture. I keep my chin tucked in and I get a stretch like this. And boy, it just feels good. Just a good way to wake up in the morning. I'll do a little rotation that's pain-free, and work that. What do you think, Mike? I really enjoy this. Mike: Do you just take the broom at home and do this? Brad: You could take the broom at home. It's got to be a good broom. Make sure it's not too flimsy. Some people have big, strong arms. It needs to be strong enough to hold it, but this way is fine. Good point, Mike. Be careful with this. Safety first. Mike: And the fifth posture exercise comes from Rick Olderman, a physical therapist. And it's all about lifting the rib cage to have good posture. So most people when they say sit up straight, immediately retract their shoulder blades. And yes, I'm sitting up straight, but now my shoulders are really tense and it's going to be hard to hold this posture for a long duration of time. Mike: So instead of doing this, you're going to place one hand on your stomach and one hand on your rib cage or center of your chest area. As I inhale, notice that my rib cage will lift up naturally and when I exhale, it'll drop back down. So the next inhale, try to inhale again, and lift the rib cage. And then on the exhale, don't let it fall down as far. And eventually, your abdomen will kick in holding the rib cage up like you're naturally supposed to do. And this is much easier to hold the correct posture versus squeezing your shoulder blades back. Brad: Right. And might I add once it's up and you exhale with the ribcage in this position, you just allow your shoulders to relax. All these muscles can be relaxed while you have good posture, making breathing easier, making no potential for tight muscles and pain in the neck after a while. It's really the natural way for good posture. Good job, Rick. All right, so I really want you to try each one of these. You may not have to do all of them. You'll find one or two of your favorites and do them on a daily basis. It will definitely get your posture better over time. Keep with it and you're going to look taller, stronger, and awfully good-looking. Mike: And if you want to check out another video on how to not walk hunched over, you can click the video link right here. 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) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 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 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 have hip pain often the last thing you want to do is exercise it or just move it. But in many instances that is exactly what you should try. This is especially true if your hip pain is from arthritis (osteoarthritis). Exercise of the hip joint causes it the compress and release which brings more blood flow, nutrients, and oxygen into the joint. In other words, in most cases, your hip will be much healthier if you keep it moving. However, we want movement without increased pain or discomfort. Some stiffness is acceptable. So here are our recommendations: Movement in bed: Lie down flat on your back. Place feet on the bed with knees bent. Keep knees together and rotate them back and forth. 3 sets of 10. FitGlide: Must be used lying on your back if you want to get adequate hip movement. Good for knee movement seated. Very lightweight. Swish sound when using. Walking: We have separate videos on walking (in this video series). We have a video on walking with a gait aid (cane, walking stick, walker) and without. Check them out. Biking (stationary or outdoor). Make sure the seat height is adjusted correctly. Should have only a slight bend at the knee when the leg is fully extended. Water exercises: The buoyancy of the water can decrease the amount of weight bearing on the hip. The water can also provide some increased resistance to aid in strengthening the muscles around the hip. The disadvantage is you must have access to a pool and water classes. Swimming: The water provides gentle resistance to the muscles of the hip. Teeter: FreeStep LT1 Cross Trainer. Get some weight-bearing and good hip motion. Also, can get a great aerobic workout. More expense. Takes up space. Heavy to move (does have wheels) Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/FJ-nZGxZB-A Mike: Looking for a quick and effective way to strengthen your foot and ankle muscles? Brad: We have five very simple exercises that are going to strengthen the ankle, the stability of the whole complex, and keep you strong and ready to be mobile, in any direction. Mike: These five exercises will about take three minutes. Brad: And a real nice thing about these exercises, they can be done by anyone. All you need is a chair, so we better get a couple chairs here. Mike: I guess. So, the first exercise we're going to do is called planter flexion. So, we're going to lift our heels up off the ground and keep the forefoot down there. You're going to try to do 30 reps total, or for total time of 45 seconds, whichever comes first. Brad: So, you can do them barefoot, with stocking foot, or shoes on. Any way works. Again, we're doing these seated. And to add resistance, if you need a little more, elbows on your knees. Put the weight of your head, trunk and forearms through the feet and that adds more resistance. Mike: Obviously the harder you push down, the more resistance you're going to get. Brad: That's right. All right. Let's go to number two. Mike: With the second exercise we're going to work the opposing muscles, so we're going to do some ankle dorsiflexion. So, you're going to keep your heels down and bring your toes up, just like this. Again, you're going to go for 45 seconds, or 30 repetitions total, whichever comes first. Brad: That's right. Really emphasize pulling the toes up. You'll feel a little stretch back in the calf if you're doing it the way you should. Very nice. All right, how about the next one? Mike: Sure. Brad: Good. Mike: The third exercise we're doing to do some windshield wipers, as Brad likes to call it, but we're going to do it at the ankle joint, so it's going to be a little abduction and adduction, just bringing your toes in and out and you're going to do this for 30 seconds total. Brad: Yeah, so make sure you pivot on the heel. So, you lift up. Pivot on the heel. The heel never leaves the ground. It's amazing how you feel little muscles in your ankles working that you don't usually feel, and that's exactly what you need to do to stabilize those ankles. Mike: I'm getting a burning sensation right now. Brad: So am I. That's called fatigue. Let's go to the next one. All right, we're going to number four. This is my favorite and it's similar to number three. It's just an advancement. Simply take your feet, go over together with your toes, and then over with your heels, and I call the Ziggy Zaggies. You cannot go wrong with these. They're excellent technique. Actually, all of these exercises that we're showing, as you get stronger and you want, you could do these standing. It's much harder and more resistance, but that's not what we're doing. That's not the title of the video. Mike: No. Brad: Yeah, these will definitely work your ankles and you'll feel a little more muscles working that you didn't prior. So, all right. Mike: Do that for 30 seconds, as well. Brad: 30? Brad: 30. What happened to 45? Mike: Ask Bob. He wrote this. Brad: No, this is a little harder, so you get a break, down to 30. Let's go to number five. Mike: And the fifth exercise are toe curls. We're going to do it with a towel. You could do them with marbles, or dice if you have them as well. They're going to work your intrinsic foot muscles, all these little muscles in here. It's actually kind of hard. So you're just going to try to curl your toe and pull the towel along. As you can see, I'm already struggling here. And you just do this for 30 seconds total. What do you have to add, Brad? Brad: Well, I have nice blue socks. People are going to mention, of course. But yeah, it's really nice to do these on a smooth floor. If you're doing it on carpet like this, it's hard to do. I can't even grip mine, but I'm doing the exercise. So, a smooth floor works a little better. With my socks on, I can't grip the towel. We've got a little bit more at the end after this five, a little bonus. Right? Mike: Yeah. We're going to talk about a couple more things. Brad: Don't tell them. Just make them wait. Mike: Another tip to strengthen your foot and ankle muscles is to get more of a minimalistic shoe, or even walk barefoot. But if you're new to this, you should just try it in your house. You don't want to go out for a two-mile walk. You're probably going to be really sore. Also with walking, it's important to learn how to walk more on your forefoot versus striking on your heels, because it's going to strengthen your foot muscles more, and have less negative impact on your knees and hips. Brad: That's right. So again, approach this cautiously and make sure that everything is on a smooth floor. First, carpeting. Some people even will actually go out in the yard if they have adequate balance and strength, to really get those muscles working aggressively. Mike: Yes. And we have videos explaining forefoot walking more in depth if you want to learn more about that. Brad: We have a few extra videos. Mike: Just a few. Brad: Okay, take care. Have a good day. 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) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 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 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.