Hip pain can have a dramatic impact on your quality of life. Hip surgery can remove pain and restore function, but the decision to proceed with hip surgery should be made carefully. Here are 7 questions to ask your hip surgeon before proceeding with surgery: 1. Can You Try Physical Therapy First? This question is tied in with question two. If there is minimal risk of having hip surgery later, why not try a conservative approach to treating your hip problem? Many patients will not require hip surgery. 2. What is the risk of not performing surgery now? What could happen if you wait six months? One year? The question is whether avoiding surgery for 6 months or a year will compromise the long-term outcome. This issue needs to be discussed with your physician. The other possibility is that your health status could change, and you might not be able to tolerate surgery later. All factors should be discussed with your surgeon. 3. What are the alternatives to hip surgery? A conservative approach to the treatment of the hip should be employed whenever possible. As already stated, many patients will not require hip surgery. In addition to physical therapy, antiinflammatories, injections, and education may be enough to obtain an acceptable recovery. For example, while a hip problem may not heal, the patient may still obtain good long-term function after a period of rehab. 4. What is your expected length of recovery? How many days will you be in the hospital after surgery? These questions need to be asked so that you can plan your life and manage your expectations. Some of these should be asked right away, and some can be asked at a follow-up appointment. Specifically, you should ask your surgeon or their assistant. Recovery Sub-Questions: a. How long will you need to follow the hip precautions? Hip precautions are guidelines given to the patient after surgery, and may include such things as do not cross your legs, or do not bend the hip greater than a right angle (90 degrees). b. Will you need full-time or part-time care? If so, for how long? c. Will you need a hospital bed at home? d. How soon will you be able to walk after surgery? Weight-bearing status. e. Will you need crutches or a walker? If so, how long? f. When can you lie on the operative side? g. How soon will you be able to climb stairs after surgery? h. When can you shower after surgery? i. When can you drive? j. How soon will I be able to resume normal lifestyle activities besides walking (e.g. work, housework, gardening, etc.)? k. What are your lifting limits? l. When is sexual intercourse feasible after surgery? m. Which sports can you participate in? n. When can you return to sporting activities? o. How soon can you resume housework, gardening etc.? 5. How many procedures do you perform every year? How many surgeries of this type have you done? You should ask your surgeon what they specialize in and how many surgeries of this type they have done yearly and in total. Volume is associated with outcome. Surgeons who perform a procedure more often have lower complication rates and better outcomes than those who do so less often. 6. What are the risks of complications and what is your complication rate? If possible, you should try to find out the general complication rate for your surgery. You can then compare it to the surgeon’s specific complication rate for that surgery. 7. If you are going to undergo hip joint replacement surgery, you should ask these specific questions. a. What is the implant made of? Will you set off metal detectors at the airport? b. How long will your joint replacement last? c. What can you do to help keep your joint replacement working as long as possible? (May ask physical therapist) d. What activities or factors could make your joint replacement wear out more quickly? (May ask physical therapist) e. Will you need antibiotics for dental care? 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/-IzI0bpp8EM Mike: Are you experiencing back pain while sitting? Brad: We are going to show you a few simple, little changes you can do to decompress, relax, and make that back feel better. They are quite simple, actually. Mike: So these exercises are very easy to do. You don't need to buy anything. The first one, you don't even need a tool. For the second one, you'll need some type of stick or mop handle or something that you can reach up with. Brad: Plus, we'll show you two positioning tricks to help you alleviate your back pain. Mike: So first, we're going to show you three different ways you can decompress the spine in a seated position. So the first one is for beginners. It's pretty easy. So all you're going to do is take the side that is painful and you're going to try to reach your arm up and then cross over your body. You're going to try to keep your pelvis down and lift your rib cage. This is going to help decompress that spine. Brad: So in other words, you're saying keep your butt flat on the chair. Mike: Yes. Brad: Don't lift it up. There, we get a stretch there. The other thing you can do from that same position is take your stick, I've got a nice mop, it works well. Put it next to you and we're going to reach up to the top or as high as you need to, and then we're going to lean into that and you'll feel that stretch there, as well as on the right side of your back if you have your right arm up. Mike: So do whatever side is painful, if it's on one side. You can also put the stick in the chair if you're running out of height to reach for. But if you have bilateral pain on both sides, what you can do is put the stick in front of you on the floor or on a chair, reach up as high as you comfortably can, and then you're going to lean forward and stretch both sides out. This is going to bring the rib cage up. Make sure to keep the butt down and help decompress that spine. Brad: Now we set everything in the chair, but my stick is too short. So you could put this on a countertop and stand and do it. So it gives you that option, but you're not seated. Mike: Yes. This is more for people who have trouble standing or older, or this may just be the easiest solution for you to use. Brad: Sure. Mike: So the next two recommendations we have are about positioning. So when you're seated in a chair, what you want to make sure to do is, if you're painful on my left side, say I shift to my right to get away from it, but it's still causing pain. What's happening is my pelvis is probably lifting off, and my rib cage is going down, so I'm still getting this compressed spine there. We want to elongate it. So I want to keep the weight on my left buttock as I'm leaning away. Mike: If you lean towards the side, you can do that as well, but see how I'm compressing my spine again. You want to make sure to keep that rib cage away from the top of the pelvis. Brad: That's right. Good explanation, Mike. Keep that bottom glued to the chair. Next, pillows. Mike: Pillows. Brad: You can use pillows. Mike: Yeah. So if you have a firm, hard chair like this, sometimes to get the natural curve in your spine again, you need to put a soft pillow in the vertical format like this, behind you to help get that natural curvature in there. If you have a softer chair, like a recliner, it's got big cushions or even a couch, you might just need a small, little throw pillow to put back there and give you some relief. I have even done this sometimes on long road trips just because my back gets sick of being in that position all the time. Brad: Yeah, you're talking about in a car. Mike: Yeah. Brad: Yeah, those pillows can really do a lot. Different sizes, and shapes of pillows, depending on your back pain, work with them. It can make a big difference in your comfort. Okay, so to finish this, make sure you try all of these stretches and only do the ones that offer relief right away. If they're not comfortable, put that one off to the side and try the next one. Usually, there's going to be one or two that work quite well. Mike: The whole key focus of this video is to try to elongate, and decompress the spine. There are many other ways to do it besides this. We mentioned it in tons of other videos, so you can let us know below what worked for you in the comment section or if you have any suggestions we may have missed. Brad: That's right. Comment away. 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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 July of 2023. For the original video go to https://youtu.be/fXSYDzbJAck Brad: Unfortunately, as we age, gravity takes over often, causing this hunched forward and painful posture. Mike: We're going to show you the five best fixes to correct this hunched-over posture and one big mistake you may be making. Brad: You need to first take that initial test to find out where your posture is. You simply take a yardstick or a 12-inch ruler. A wooden one is better, of course, and a second person to help you out. You need a wall and you're going to place your hips or your belt line up against the wall and then see if you can touch your shoulders on the wall. Most people can get their shoulders back to the wall. The part that can be difficult is bringing your head back, you may be a little contracted (stuck) if you've been this way for years. Most people cannot get their shoulders back into perfect posture. So we're going to measure how much our body is actually stuck. A second person will come in with the ruler and measure the back of your head to the wall. At this point, I believe we're at approximately nine inches. Brad: One common mistake I must show you is when you're at this point, your eyes have to be level. If you tilt your head up to try to get your head closer, that would be cheating, you can't do that. Have your eyes level and your chin actually needs to come in for that perfect posture which we're going to get to. WEEK ONE Brad: It's important that you write down the number of inches your head is away from the wall. We're going to use that in one week to look at your progress. There are two specific exercises you're going to do every day between now and one week from today. The first one is very simple. Lying down in your bed before you get up, you're going to reach up behind your head and pretend that you're going to extend your body. Reach your hands up as far as you can, then reach your feet down and stretch out your body. It's a great way to start that stretching posture and really get that hump relaxed and ready for the next exercise. Do this three or four times. Mike, do you have any extra tips? Mike: Breathing is the first tip. Second tip, if you can't lift your shoulders up or you have one bad shoulder, clasp your hands together and then lift them above your head and stretch. If your head can't even touch the bed, you can grab a pillow and put it there for comfort as well and just do it this way. Brad: Yes, and we're going to do this three to five repetitions and five times per day. Now the next stretch. The second exercise is extremely easy to do and you can do it throughout the day. Every time you walk through a door, you're going to use the door frame for a stretch. Mike: You're going to put each arm on either side of the doorway and you're going to lean into it as comfortably as you can. Make sure your head is in a good position, not forward or looking down. Again, straight up, try to do a chin tuck. If gravity and your hunchback are causing you to learn forward, it's okay. Over time, try to work on getting a good posture with this stretch. Brad: Good job, now you're going to see how things pull back and with the posture, the head is coming back. You can do this maybe twice and every time you walk through a doorway, give it a stretch. It’s extremely easy, and the door is your friend for posture. WEEK TWO Brad: All right, after week one, you've been doing these exercises, you’ll want to retest and see your progress. However, if you are experiencing any pain, especially any sharp pain while doing these exercises, you’ll want to stop that exercise and go on to the next one. So let's do the retest and see where we're at now. That second week, we're going to do the same test from the first week and get the measurement. Let's say we made good progress on this one, about four inches. You may not make this kind of progress and that's okay. We have two more exercises if that is the case. So let's go on to the next two exercises. We'll re-measure in one week. Okay, we're starting week two, new exercises. Continue the ones you were doing and add this simple one. For this one, you will be lying down. Take a towel roll, wrap it up, and tape it, or use rubber bands. It's going to be placed right between the shoulder blades. This stretch is easy because gravity does all the work. Mike: To perform this stretch, you can either do it on the bed or the floor. The floor will be a little more aggressive. Place a towel roll in the spot Brad had shown before and do that W stretch again, but while you're lying down. You are going to want a pillow behind your head for this, otherwise, your head's going to be way down. This is going to be a good stretch. You can hold it for 15 to 30 seconds. If it's tolerated, you can sit here for a minute or two. Brad: All right, the second exercise we're adding is a simple seated exercise. All you need is a chair to do it. It's simple, and quick, go ahead, Mike. Mike: So the first thing is to fix your posture. Sit up straight, scoot your butt back, and sit upright. Then again, we're going to do the W stretch, making a W with our arms. We're going to bring our arms back, retract the scapula, hold this for three to five seconds, and then come forward. Again, try to bring your neck back, retracting. Don't look up when you're doing this. This is not the motion we want. Try to perform 10 reps. You can work up to 15 each day. Brad: Make sure you breathe and relax with these, and even if you do three of them, it's a lot better than none of them. Do them consistently throughout the day. They will get you straightened up. WEEK THREE Brad: At the beginning of week three, we want to reassess and see where that posture is, so the shoulders come back, the chin comes in, and it touches the wall. We did it. Our goal of perfect posture is made. Brad: Now there's one more critical exercise so that your good posture is maintained throughout the rest of your life. To do that we have to strengthen the scapular muscles to hold it there. We have two simple exercises that you can do every day for long-term success and I'm going to show you the biggest mistake that a lot of people make to correct their posture. For the two exercises for maintaining, Mike's going to show one seated, and I'm going to show one against the wall. Mike: So again, we're still doing the W stretch in a chair with good posture and head looking forward, not up. If you want a little variation, you can simply take a ball you stole from the neighbor kid, put it behind your back, and then do those same W stretches. Hold them in this position for 3-5 seconds and try to do 5-10 repetitions. Brad is going to show a different variation yet. Brad: But wait, there's more. I did want to mention that with the ball, you can adjust it wherever you want on your back. That will help you stretch even more. It's a really good addition. On the wall, same thing. I'm going to go back to where we were, head and shoulders against the wall, and then do the W. You might find that you cannot touch your arms against the wall right away. That's okay, just work towards it. For myself, my right elbow goes towards the wall easily, while my left shoulder is a little bit tighter. Now, if you're doing this in a restaurant against the wall people will look, don't worry about it. You have your posture to work on. At home, it's not an issue. (HAHA) Brad: The biggest mistake is when people are using a walker or a cane and they have the hunched-over posture is to think all they need to do is raise up the walker or cane a few inches and that's going to correct the posture in the back. It does not do that. It actually just makes the arms flex, the elbows flex, and the back posture is still stuck, and that's why we need to do the wall stretch. Brad: Now we're going to show you some advanced posture stretches. If you're really stuck or you want to just be more comfortable, you can use a six-inch roller, that's 36 inches long. Get the soft-density one, it'll be more comfortable. If your upper back has that hunch there and it's not coming out, we have a product that's going to help break up the adhesions in the upper back. It’s called the Posture Pad. We're going to show you how to use them in a second. Mike: If the towel roll stretch you did in week two helped, this could be a good progression for you. Using a foam roller, I'm going to place it at my belt line and lie flat on it. I'm going to put my arms at my side, thumbs facing up. Then I'm going to work my arms like I'm doing a snow angel. I guess if you don't have snow, it just looks like you’re an angel with wings. Try to keep your hands touching the ground if you can, the whole time throughout the movement. You're going to notice parts that get stuck, or your hands start to creep up. That is perfectly acceptable, just slowly work and do 10 repetitions as tolerated. Brad: That's right, now you may find it uncomfortable because your head doesn't touch there very easily. You can put a pillow there for comfort. That's completely up to you. Again, I would recommend getting the soft-density six-inch roller, 36 inches long. Now if you have a hunch in the upper back and it's very stubborn, it doesn't want to straighten out, the Posture Pad will get after that. It has a radius here at this corner. That is going to be placed there and that allows you to stretch over that with a reasonable amount of comfort. There are tennis balls that come with the Posture Pad. Those are not used for this stretch, but they help with muscles that are tight and knotted up. That's another video. Mike: To use the Posture Pad, we're going to start on the ground. You can do it on the bed and I'm going to lie down on it. The top of the Posture Pad is on the bottom part of my scapula. If I go too low, you'll notice because it's really awkward to try to lift your arms up. Once you find that sweet spot, you can start lifting your hands above your head and then back down. Go to the motion that feels good for you. This is similar to the bed stretch we did in week one. Again, if you have a shoulder issue, you can clasp your hands together and do it this way as well. Try to do 10 to 15 repetitions. Mike: If that is easy and you want to try the snow angels like we did with the foam roller, you can certainly do that exercise as well. Brad: I do want to mention, Mike does have a pillow. You'll probably want to have that pillow, possibly two, to get started and work at that. This should not create any sharp pain. It should just feel like you're really starting to open up that chest and get a stretch. So in three weeks, we go from hunched to a nice upright posture. Now, if at week three you are not in that position yet with your head touching the wall, it's okay. Continue to work at it because it does take time. It took you years to get hunched, it may take longer than three weeks to get upright. Mike: If you want some other options on how to fix your neck hump, check out our video "How to Fix Your Neck Hump Fast!" Brad: So remember this, with upright posture, you can see over the fences better. Mike: Okay, Mr. Wilson. 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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.

“Can my hip pain heal?” The answer is it depends. It depends on the source of your hip pain. Is the pain due to a muscle strain or tear? Tendonitis? Bursitis? Fracture? In these instances, YES, your hip pain can be alleviated and structures can heal. You just need to follow the advice in the videos for your specific problem. What about if you have arthritis? Studies have shown that arthritis does not automatically advance and worsen. In some cases, it remains stable and in a few instances, it can improve. We have also found that the pain in your joint may not only be from arthritis, but also the structures surrounding it. Strengthening and stretching exercises may greatly improve your pain levels and overall function. What about a structural problem like femoroacetabular impingement (FAI)? In FAI either the ball of the femur or the socket of the pelvis is misshaped. Or both are misshaped. The FAI will probably not improve but with exercise, stretches, and a change in daily habits, your pain levels may improve. We often preach the body wants to heal itself and has a great capacity to do so if you allow it. Our job is to help you create an environment where healing or pain improvement can take place. Change the habits and stressors that may be causing or perpetuating your hip pain. As we stated earlier, improve your hip motion and strength. Do both and your hip pain may dramatically improve. Either way, what have you got to lose? The exercises and habits will be helpful to your hip even if you do require surgery. 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 July of 2023. For the original video go to https://www.youtube.com/watch?v=osNJWnVw1Mo Brad: If you are having leg circulation issues, you must know the problem in order to treat it properly. Mike: There are three common causes and we're going to give you solutions for each one. Brad: Now there are three scenarios of common leg circulation problems. We're going to list each one, and you can decide which category you fit into. Okay, now these are scenarios that you'll relate to. However, it is important you do not self-diagnose. You need to see a doctor to get it understood, but this is really going to help you communicate with a doctor better and understand your exercises as well. We're going to show you one specific home exercise program that has proven to increase leg circulation by 74% and that will come later in the video. Mike: The first common cause of leg circulation problems is arteriosclerosis. Brad: Arteriosclerosis is when the arteries are becoming plugged and the circulation to the leg becomes impeded and declines. Now, I'm very familiar with this, my father had it. Typically, you can walk 100-300 feet, but then the muscles in your legs, calves, and feet become very painful and fatigued and you feel like you need to sit. Mike: Scenario number two is for the person who typically feels good in the morning and has no swelling in their legs, but as the day goes on, it becomes a little more painful and swollen. Brad: Right, now the cause could vary. It could be varicose veins, let the doctor decide. It's usually nothing to get too concerned about but there are some exercises and ways to treat this at home so it can be treated and managed quite well. Mike: And scenario three is lymphedema. Brad: Now with lymphedema, treatment is a little more specific, but there are things you can do at home once you're educated on it. With lymphedema, as the blood goes through your arteries, down into your legs, the natural way for the body to feed nutrients to the cells is for the arteries to actually leak out fluid, which is lymph. It contains nutrients, and that's healthy. Now, what happens with lymphedema, the fluid needs to come back up through the lymph nodes to get filtered, but for a number of different reasons, the lymph gets impeded and it actually stays down in the foot, particularly below the knee is very common. So, for example, pushing into a swollen leg and you pull your finger away, there is a dent there, that's called pitting edema. It's a positive sign that that is the case. That can be treated, we'll get into that at the end of the video. Mike: So if you have been diagnosed with arteriosclerosis by your doctor, they may order some medication for you, and also you may want to start a walking program. Now, if a doctor does, and they often do, give you an exercise program, typically it's walking. Now the important part about this is you're going to exercise so that you get collateral circulation. Your body actually forms new arteries or circulation paths so that it can feed the muscles and you do not have the symptoms anymore. It's very important that you do it in a methodical manner. In other words, you don't get up and walk as far as you possibly can until your legs hurt so bad you can't walk anymore. You simply get up until you start feeling pain in your legs and then you sit and you rest. Get up and walk again, do this two or three times, and then you're done. You may have only walked 300 feet in the whole exercise. Again, it may be a good idea to have this prescribed and go through it in detail with a therapist so that you do it properly. Mike: If you have no precautions and the doctor says this is okay, then you can actually give foam rolling a try, to help with your circulation. Brad: Right now, with this foam rolling that we're going to go through briefly, it actually had some tests done on it. It improved leg circulation by 74%. I'm going to give you a brief demonstration of how to do it. If you want more information on foam rolling, you actually need to go to our video. It goes through specific instructions on how to do all of the exercises. So, you simply go on the floor with your foam roller and work this, which helps move the circulation (the blood flow) in your legs. Again, there are specific times we do work the legs basically from the ankles up to the hip. Brad: Check that video out, and it's a good option, as long as the doctor says no precautions, do everything as it feels fine. Now, in scenario two, where you wake up, with no swelling, but your legs and ankles swell by the end of the day and it's a cyclical thing, that happens every day, what you need to do is typically walk throughout the day, not too far, so you're fatigued, but not overly fatigued. And then throughout the day, anytime you sit down in a chair, elevate your feet so they’re above your heart. It may not be possible. It's a lot better to have them elevated on a chair or stool versus down all day. Now if you have a recliner, you're going to tilt the recliner up as far as comfortable, and if you can get them a little higher with the recliner and you're comfortable, that's okay too. One way or another, keep them up. Make sure you walk throughout the day. That should make a significant difference, because the walking actually helps pump that fluid back up where it belongs, out of the legs and into the system, so it recycles as it should. Mike: So if you are able to lie down during the day and elevate your feet above your heart, that would be optimal. Do this for 10 to 20 minutes to help with that swelling in your legs. While you're here, you can also do some ankle-pumping action for 20 repetitions. Mike: If you find this to be useful, you can purchase a wedge pillow of sorts instead of using pillows, and it's a little more comfortable and easier to maneuver around. If you have a bunch of pillows in your house, just use those, but this is nice and comfortable and helps with that circulation. Brad: Also, it's good for back pain if you have it. Most people find it's wonderful for that and they're comfortable. Now, if you're diagnosed with lymphedema, your doctor may order medications, but typically the exercise program from the doctor is similar to what we just talked about. For example, you're going to get up and walk maybe three times a day. Also, when you sit down, elevate your feet as well, we want to get that fluid to go proximal or towards the core. If you're lying down, use pillows or the leg wedge, just like we talked about. While your legs are up do some ankle pumps. And while you're sitting in your recliner or lying down, 10 to 20 reps every half hour is good. Okay, another very common way to treat lymphedema is with compression garments. Now, there are two real common types. One is Tubigrip which comes in a roll. You cut it off to the proper length and you slip it on. They go on relatively easily, the toes are exposed, that's the way it's supposed to be, and they come up just below the knee. Now with this, it's very important that you know how to do it properly. We do have a video with explicit instructions done by Bob and Brad on wearing and fitting tubigrips, so look that up. Brad: The other option that's common is compression socks. Now these socks are difficult to get on. But they are made specifically so there's more compression around the feet. This is usually 20 millimeters of mercury, you don't have to memorize that, but that's how it's labeled. And then up to 20 there or 30 in the calf, sometimes it's 15 in the toes and 20 in the calf, the doctor will give you information on which ones to get. Mike is wearing them right here. They work very well once you figure out how to get them on and off easily and comfortably. There is one word of warning. If you do have lymphedema you're treating with compression garments, keep an eye on your skin. Oftentimes it can dry up, and if your skin does get dry and scaly, you need to see your doctor and they'll prescribe some kind of lotion. Oftentimes, it's across-the-counter lotion, but when their skin does dry up, it can get little cracks in it. That can be an entry point for germs or bacteria, which can cause an infection. It's one of those things you really want to avoid, and it’s easier to avoid if you treat it early. Now, taking care of your legs is really important. We hope this information is helpful and will get you on the right track. 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/JzixPB42IOI Brad: All right, today we're going to talk to you about shoulder health, particularly with people that are maybe over 50. I know because I'm actually over 60 now, and we're going to show you three particular exercises that are going to help keep your shoulder mobile, healthy, pain-free, and it only takes two minutes. Mike: So if your shoulder is feeling tight and your job before is very physically demanding on it, we're going to show you three exercises to help improve your posture, get it unlocked and moving proper and make you feel great. Brad: All right. Now with the shoulder, we have to keep in mind it is likely the most complicated joint in the body. Remember, it goes out to the side, up in front, behind your back, behind your head, across your chest, all directions, it's just amazing. Now if you have tight muscles, if the capsule of the joint gets tight or you have arthritis in that joint, all three of those things can really raise havoc on that shoulder and lock it up. We need to unlock it, free that joint, and get you moving. Mike: So now we're going to walk you through three exercises you can do. They're all going to be done in a seated position and it'll only take a couple of minutes. And the most important part about these exercises is to get your scapula or shoulder blade moving properly again. Brad: That's right. So most people think of the ball and socket, which is very critical part of the shoulder to move, but if the scapula is not moving freely across the rib cage, there's going to be big problems and the socket and the ball aspect of the joint will not work. So the scapula must float all the way up to here to approximately 60 degrees. Brad: You don't need to remember that, but just remember, free motion of the scapula is absolutely necessary as well as the ball and socket freedom for a pain-free shoulder that is going to get you everything you want. Mike: How you might know if you have a tight shoulder complex would be if you're trying to reach up into a high cupboard and you can't get there or experiencing pain. Another symptom would be if you're reaching back behind your head, say you're fixing your hair, or for females maybe putting on your bra, that can be painful as well. And also, if you're experiencing any type of headaches or tension on the side or your neck, or maybe even referring pain down in your arm, those are all problems saying that your shoulder complex is not functioning properly and we need to get it moving correctly. Brad: You hit it right on the head, Mike. Good work. Okay, exercise number one. The goal for this exercise is to get your scapula, your shoulder blade, moving across that rib cage. Mike is going to bring his arms out in front of him. Now with your elbows locked and straight, think about bringing rounding your shoulders. So now your shoulder blades, my hand represents your shoulder blades are sliding forward. Now, I want you to keep your elbows locked and bring your shoulders back and you can see my hands are much closer. Brad: Forward and back, and I'm right on her shoulder blades, forward and back. Now I'll show you how you can do this in a seated position. It's best probably to do this in a seated position at a desk or a table. You're going to sit on a chair, with good tall posture, hands on the table, and straight elbows. Do not let them move and think about sliding your hands forward. The only way you can get your hands to slide forward is by those shoulder blades sliding across the rib cage and forward. And now I'm going to go back. So I'm actually doing the exact same motion Mike was doing standing, but we're using the table as a guide as well as holding the weight of the arms, allows scapular motion, and I'm really getting a lot of motion. You will feel those shoulder blades moving and that's what you're looking for. Motion of the shoulder blades equals motion of the whole shoulder. Brad: Okay, the second exercise, we want to unlock those shoulder blades in the vertical up and down position. So first thing you'll need to do, and we're going to do this in seated or standing. Right now, standing with good posture, but make sure you're not all tight. Good posture in a relaxed manner. Nothing real tight here. And we're going to look at the shoulder blade. Okay, let's look at the shoulder blade. Can you go up and down? So we're getting about inch and a half, two inches of motion on there, just by going up and down with those shoulders. Again, relaxed breathing posture. Brad: Now we're going to show you how to do it in a chair, which is a little more convenient. First thing as always, good posture. Get the shoulders back, head up, everything in line but relaxed. Now simply elevate the shoulders up to the ears and then drop them down. Now actually our armrest may get in the way. Scoot forward a little bit so they don't, so we have a good free motion. Feel those shoulder blades sliding up and down across those rib cage. That's happening, whether you feel it or not. You'll know it after you concentrate on it for a little bit. Brad: Now, if you're a more able person, stronger, and you have this motion down really well, what you can do to add a little strengthening to this is what we always used to call these wheelchair pushups or in a chair. Arms on the arm rest, push yourself up, lock the elbows and then up and down with the shoulder blades. Now again, this is going to be for those more active people, people who are the step-up as far as strength to give you a little more challenge. But always make sure you can do the first option well before moving on. That's strictly an option. Let's go on to number three. Mike: Exercise number three is a stretch for the lats or the latissimus dorsi muscle. And if this muscle is tight, it can actually pull your scapula down and depress it causing more pain and not allowing your shoulder to move properly. So to stretch the Lat muscle, we're going to show you a version seated first, which Brad is going to demonstrate now. So he's leaning forward, he's going to put pressure through the palm of his hands, and he's going to slowly bring his upper body back as his hands don't move much. This is going to put a nice stretch on the latissimus dorsi, getting that shoulder to function properly later on. Do you have anything else to add about the Brad? Brad: No. Just keep those hands still and slide your butt back in the chair and I can feel that muscle stretch and that scapula moving upward. This is a real critical exercise, probably the most critical exercise of the three. Now, Mike is going to show you how to do it on your hands and knees, either in bed or on the floor. Mike: So this is another option for exercise number three. It is going to be the same stretch but in a different position. So if that position worked for you, what Brad was just showing, stick to that. If you want to get a little more stretch and you're able to get on your hands and knees, then this is the version you can try. So I'm going to get in a quadruped position, meaning I'm on all four limbs here. For me personally, it's better if I bring my feet together so I can sit back easier. It's going to depend on your specific anatomy, what feels best for you there. Brad: So Mike, I just want to interrupt. You can do this on your bed possibly or on the floor. And we're going to first show it as if it's on a bed, a softer surface. Mike: Yes. So I'm going to push down through my hands and I'm going to slowly sit back towards my heels with my buttock. As I'm doing this, I'm pushing down through my hands. You may not be able to get down to this full range of motion, and you can just do little rocking motions to start feeling the stretch. Once it becomes easier, you can push down and try and hold this. Is there a certain amount of time they should do this for, Brad? Brad: Well, I want to emphasize this shoulder blade is going forward, stretching that latissimus dorsi muscle, that big muscle in the back. Feel the stretch. I would hold it for five to 10 seconds to start with. As you get used to it and you feel like you want to get a more aggressive stretch, 15 seconds, maybe up to 30 if you can tolerate that. And if you have a tight shoulder, say on the left side, it feels tighter than on the other side, you're going to take the left arm and cross over to the other hand. And Mike, you feel an intensity of that stretch right there? Mike: Yes. Brad: There you go. That's the way to advance it. Three to five times probably to start with. As you do it more and more, you'll feel if you want to go more than that or not, or just hold it longer. Mike: So if your bed is too soft and you want to do this exercise on the floor, a simple suggestion would be to put a pillow underneath your knees to begin with and start there. If say the top of your ankle is getting problematic, you can also put a pillow there as well and take some pressure off of those joints. The point of the stretch is to stretch the shoulder blade and get it back in its proper place. So we're not too worried about what your legs are doing here. Brad: We just want them to feel comfortable and enjoy the stretch. If you're in pain down in the ankles, things are not fun. You do not relax so well. So Mike, I have to say, you're doing an outstanding job. Mike: Thanks. Brad: I do want to say overall, do all these exercise three to five repetitions. There's no repetition set in stone. Do them as comfort. Start out with less time and less repetition. As you do a more, you'll get a feel for how long you need to do that. We're not going to spend five or 10 minutes. Again, two minutes is on the title. That's what it will condense down to once you do them five or 10 times. Mike: It is important to start slow with these exercises. You don't want to do too much too soon and be overly aggressive. So start gentle with each stretch. Maybe only do one or two a day and build up over time. Brad: That's right. So again, consistency and we all know things don't happen magically. You may find a great benefit in that first day or two, but you want to continue with it. Even if you do or you don't, after a week or so, you're going to start to notice, I can reach into that cupboard higher. I can comb my hair without that pain and tightness. Things happen over time. Continue, continue and you will find the results very helpful. I feel better already, don't you? Mike: Yes. Brad: Yeah. Okay. So you're going to have good results with these exercises, I'm sure. Again, do them throughout the day. Unlock those shoulder blades, get some mobility going, and be happy. Mike: Let us know in the comments section what worked for you. If you would like to find more videos on reducing shoulder pain, search our YouTube channel and maybe if this video didn't work, some of the tips and tricks from another video might work for you. Brad: Excellent. Mike: Goodbye. 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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 in your hip can be referred from a problem with your back. It can be difficult to determine the true source. It is possible that you are having both back and hip pain at the same time, but it is not that common. We will try to provide some guidance. Signs Your Hip Pain may be from Your Back. Pain is felt in the low back, or from the low back into the buttock area. Pain spreads from the lower back all the way to the foot or ankle. Does your pain worsen with sitting or bending? Does your pain improve with standing or walking? Do you have pain in your lower back on the same side as your hip pain? Coughing or sneezing reproduces or increases your hip or back pain. Do you have areas of numbness or tingling on the same side as your hip pain? You have both hip and back pain on the side of pain at the same time. Signs Your Hip Pain May Be from Your Hip You have pain only in the groin, or side of the hip. The pain may spread down the side of the thigh to the knee, or down the front of the thigh to the knee, but not beyond. Squatting tends to aggravate your hip. Your hip pain is worse with standing, walking, and activity. The pain is relieved with rest. You walk with a limp. Your hip feels stiff. Tests You Can Do Sit in a chair. Note your pain location and intensity. Now slump down. Is your pain worse? Unchanged? Now grab the seat of the chair with both hands and while slumping, pull up on it. Is the pain worse? Unchanged. (Pain will tend to change if the source is from your back). Hip Internal Rotation: Sit on a higher chair or surface with your legs dangling. With your knees together rotate your ankles out to the side as far as your legs will allow. Compare the motion of each. Motion tends to be limited on an arthritic hip. Flex your hip in the seated or standing position. You may feel increased pain on the side of your hip with hip arthritis. Lie on your back. Flex your affected hip (leg) until your thigh is vertical and the knee is at a right angle. Grab your knee with both hands and pull the leg directly down (like you are trying to drive your upper thigh into your pelvis. (see photo A). While pulling the leg down direct your hands to the opposite leg (you are adducting the hip). (see photo b) An arthritic hip may experience pain in the groin or outside the hip. In a standing position hold on to a counter and extend the affected hip directly back. An arthritic hip may feel pain. 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 July of 2023. For the original video go to https://youtu.be/iVHnZrLw5rM Mike: Do you ever wonder what sleeping position is the best or worst? Brad: Well, according to the Mayo Clinic you're going to find many different ways to sleep and they narrowed it down to what's going to help you get the best night's sleep. Mike: There are three main sleeping positions: lying on your back, your side, or your stomach. So we're going to talk about the advantages and disadvantages of each position. Brad: That's right, and we're going to show you nice little tips on how these positions can be more comfortable. So as we stated, everyone has their own favorite preferences on how to sleep. However, many people think that sleeping on your back is the best position because it takes pressure off the joints. However, Mike, what does Mayo tell us? Mike: According to Mayo Clinic, sleeping on your back is problematic if you're a person who suffers from sleep apnea. Do you want to explain why this is, Brad? Brad: It has to do with the position and gravity of your tongue in your throat. Your tongue blocks your airway and promotes snoring. Snoring causes less oxygen to get into your system. Therefore, sleep apnea machines, the CPAPs, take care of that problem. Mike: Now we realize that with some people, the only way they can fall asleep is on their back. So we're going to show a proper positioning way that may help you sleep better and not have any negative issues. Brad: Yep. Let's go at it. All right, for those of you who really like to sleep on your back, I actually am one of those. I always start on my back. It's the most comfortable. We're going to show you some nice tricks and tips to make sure everything goes well. Mike, go ahead. Mike: So for the first thing, you want to make sure you don't have too many pillows or too thick of a pillow. As you can see below, my head is actually kind of flexed down in my neck. It's going to put pressure on it. I'm going to wake up with a neck ache. Mike: So make sure you just have one pillow or a flatter pillow and your neck is more in a neutral position like it is now. Mike: It's going to be much more comfortable when waking up. Now, another good thing is to put a pillow underneath your knees, or you can use a leg wedge if you happen to have one. Now this is just going to take some stress off the knees. If you're in a locked-out position all night you can get little aches and pains in your legs. This prevents that and it also relieves a little tension in your back, keeping in a slightly flexed position. Mike: Now, if you have shoulder pain and you like sleeping on your back, you could take a pillow and position it under your arm, supporting the entire arm the whole night. It'll open up that shoulder joint and take some pressure off there. You could even have pillows on both sides if you have shoulder pain on both sides. So you're going to be a big pillow person when you sleep. Brad: Absolutely. I agree. I've experienced this myself. I use the leg wedge if I have a backache, and usually a couple of hours into the night, I simply kick it off the bed and go without it. We realize you don't sleep in one position all night long. So these are nice tips and tricks to know as things go on. Okay, let's talk about being prone or lying on your stomach. Now this is a position that Bob and I have talked about over the years, and usually, we say try to avoid this. You can do it, but the key is to try to keep your spine in a neutral alignment so there's less stress throughout the spine. To start out with this, we have the spine. If you're lying on your stomach and you have two pillows like Mike has. Now if you look at his neck, it's actually extended up this way, and we don't want to have that kind of sustained end-range posture while sleeping. So two pillows with that is not good. And there are variations on this of course. Brad: The other thing is when you sleep on your stomach, oftentimes, people put their head like Mike is, looking to his right. If you look at the spine, it twists one way, puts that end range, and all the facet joints in the spine are locked up and jammed. That can cause pain if you're that way for long periods of time. Brad: So ideally, you would want to rotate your head right and left every 20 minutes or so. Hopefully, in your sleep, your body reminds you to do that. As far as the lower back, the next big thing is there's an arch in the lumbar spine. That's normal, but it can be overly arched, and then the back extends and that also can jam the facet joints (the little joints between each vertebra). Brad: But people sleep on their stomachs and are very happy to sleep that way. Mike is one of them. Talk about how you sleep without any pain when you wake up, Mike. Mike: So lying flat on my stomach is very uncomfortable for me. So typically when I wake up on my stomach, I often have a throw pillow on the side my head is turned to. It kind of supports my head a little bit. And you can see my right leg on this side is actually propped up. So it's not like I'm sleeping straight on my stomach. I'm actually kind of on my side and my stomach at the same time. This will help limit the amount of neck rotation I have to one side if I'm positioned more like this, and it just makes it a little more comfortable for me personally. Mike: Now if you're having some back pain with this, you can put a larger pillow underneath your pelvis. So you just kind of go mid-body where your trunk is, and then you can get a little bit of support there and get some more neutral spine and less arch. Brad: And that might be a little too low for some people. That's actually under his thighs. Some people might like it under the belly, right under the lumbar area. If that’s the case, you probably want to have just one pillow to keep that neck and a neutral spine. You'll know it. It's a position where you should feel very comfortable lying there for a period of time and not feel like you have to move because of discomfort or pain. Your body's telling you, if it hurts after you're there 5-10 minutes or you fall asleep prior to that and you're going to sleep there for a few hours, that's when you're going to create some pain. It’s those sustained uncomfortable positions that you don't really realize at night until you wake up in pain. Brad: Now according to the Mayo Clinic, Dr. Somers has a whole host of evidence showing that side sleeping is actually the best for you in regards to digestion. Now, there are problems with side sleeping. I cannot side sleep for very long because I get shoulder and knee pain, but there are easy options to take care of it. Mike: The first one we are going to look at is the head, neck, and shoulder area here. Right now my shoulder has to rotate out. If I was directly on my shoulder, this would be very uncomfortable. So what you can do is get another pillow first for your head, because oftentimes with your shoulders like this, you want two pillows to take some pressure off the shoulder, and I can lie a little more normal. I never lie directly on my shoulder. That’s just not how I side sleep. Typically I am slightly angled. Brad: Let’s show the trick if you actually pull the shoulder out. Often you can actually position your body more angled. This position kind of twists your back but it takes pressure off the shoulder. It's kind of a give-and-take situation. Brad: So the next thing is Bob's famous canal sleeping where we form a canal for the shoulder. Mike: You can do that with a pillow. You're going to put it between where your shoulder would rest. It's going to be on your rib cage. So now you can have a nice canal in here if you're comfortable sleeping like this. I, like many people, toss and turn so I can't lie like this very long, but Bob finds it very beneficial. Brad: That's right, and you can use a throw pillow. I think Bob uses a throw pillow instead of a larger one. But either way, you do what works for you. So obviously, you're going to need a lot of pillows if you're a side sleeper and you're not comfortable. Mike: Now if your shoulder is problematic on the side that is facing the ceiling, you can get a large pillow and you prop it up and get a good support, opening up that shoulder, relaxing it. This is most optimal if you have shoulder pain and are sleeping on your side. Mike: Now, this isn't the only position to look at. Say you're having hip or knee pain while you're sleeping on your side. A simple solution is a pillow. This can help with the knee. If you feel like your ankles are rubbing too much, you can get a longer pillow, and position it in there. You want to get a nice neutral position. Oftentimes, when you're on your side, it's putting some strain on the outside of your hip and outside of your knee. This nice neutral position will prevent that from happening. Brad: There you go. So that pretty much covers you from head to toe for side sleeping if you have some discomfort in some of the areas. I was in a hotel this weekend and I knew as soon as I touched the bed, I wasn't going to be comfortable. Luckily, they had lots of pillows on the bed. I slept much better as a result of doing tricks just like this. All right, now we also want to talk about side sleepers. What's better, sleeping on your right side or your left side, or does it matter at all? And yes, we do want to look at what the Mayo Clinic doctors say. Mike: They suggest sleeping on the left side is optimal because with the right side, you have more internal organs which can get compressed and lead to poor blood flow when you're sleeping. However, we realize if you have aches or pains sleeping on one side, you're going to sleep on which side feels the best. Brad: I think the other thing is that it makes more circulation in the trunk, which is important. But go for your left. If you can't sleep on your left, go to the right. Mike: Yes, pick what makes you happy and fall asleep. Brad: I know I sleep where I want to, mostly on my back and then my right side and then I have to go back to my back because it makes my back feel better. And it's a personal thing. 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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=wWvSNIbnYv4 Brad: Do you like to walk but you're limited by knee pain? Particularly if you're going up steps, it kind of hurts. It’s probably arthritis or it could be something else. Mike: But we have five easy exercises to help fix this knee pain. Brad: Alright. If you're in your fifties or older and you've been gradually getting more knee pain with walking, it's probably arthritis, you're thinking. There are exercises you can do to improve the situation and sometimes even actually make it go away. Mike: And often as we age, if you have knee pain, it can lead to weight gain, which is less fun yet, and it can lead to feeling depressed. So we want to help alleviate this knee pain to get you moving better and feeling better. Brad: That's right. So we've picked out our best five exercises to work with the knee, get the range better, get it feeling better, get that synovial fluid in there where it needs to so it feels as you want, and get active again. Mike: So first, we're going to talk about the knee mechanics and then we're going to talk about different standing and walking habits you may be having causing this knee pain. Brad: I wanted to have Sam give us a hand here or perhaps a knee to show a little arthritic education. Now, in the knee joint, the arthritis that often occurs is between the femur and the tibia. You have these two surfaces, they should be shiny and smooth with that nice pristine cartilage. However, after time, with age, it may be a mechanical thing. If you're a little bow-legged or outward, you’ve got knock knee, then one side gets more worn out than the other. So that's where that's going to happen. Brad: But there's one spot that a lot of people aren't aware of, is the kneecap or the patella. Now Sam's patella is kind of screwed on there. It has more mobility than this, but it's underneath here. That can also be arthritic and that is a good source of pain going up and down stairs. So we'll show you some stretches that'll help work with that joint as well. Brad: Alright, for the first exercise, we're going to look at the knee extension. In other words, getting the knee straight. What can happen over time is the knee doesn't fully extend because of arthritic changes. What we need to do is work through that. A good way to assess it, Mike’s going to demonstrate how you may do it on a bed or a couch. I'm going to show you how to do it on a chair with a stool. Let's say my right knee is my sore knee, and Mike's sore knee is the left one. Put your two knees up together and straighten them out and you'll see that the sore knee may not fully extend. Like the one below, you can see fully extends all the way down. It feels good. That's normal, nice, and straight. The right one goes down and we have an inch or more difference, and you can just tell, it's not going down like the other one. Then we need to work on that. Brad: We'll show you a couple of options because you don't want to get after it too aggressively. You can get really sore. Bob always tells his story about one of his patients who got after it too aggressively. When he came back, he was a little upset, so Bob had to calm him down. They backed off and they got him going again, so just a little caution with that. All right, so what you'll do is bring the leg straight out. Now, if you have a stool with wheels, it works really well. If you're doing it on the bed, Mike will show that. Using the stool I straighten and stretch. If you get sharp pain, you're going too hard. If you've got just a little pain, work it. Do five or 10 repetitions, and if each time it feels like it's going a little better, you're doing good. Mike: So if you're on the bed, you're going to be in a long sitting position. If my knee is stuck in a flexed position, I'm going to focus on trying to push the back of my knee into the bed. If this is problematic or you can't do it as well, you can put a pillow under your heel to get a little more height there. And then sometimes you can start pushing down. Now you may not be able to get all the way to the mat, just do what's comfortable and what doesn't feel painful. Oftentimes when your knee is bent like this, your hamstrings are going to be tight, so you're going to feel a little pull in there. Don't be too aggressive, you can get a hamstring strain. Then you're starting from ground zero all over again. So just take it easy, go nice, slow, and controlled. Hold it down for a few seconds, and then relax. Brad: That's right. So this is not going to straighten out in the first one or two days. As a matter of fact, the first day, I would only do it once, and see how sore you are the next day. If it feels fine, then you can start to push a little more, up to 10 repetitions, no more than 10. And then you may want to do it twice a day. Go the next day, and see how it feels. You may go up to three times a day, morning, afternoon, and evening. But that's as much as you want to go after it. And then you may take a week or two weeks before you actually get it where it needs to go. It's possible that there's enough arthritic damage in there that it may not come back. That's just what you have to find out. Now, I did talk about the patella or the kneecap. That's the next thing to assess. And the key to this, is I'm not going to put a stretch on the knee, we're not concerned about that. We do want it as straight as it comfortably can be. Then you're going to completely relax the quads because if your quadriceps are not relaxed, your kneecap will not move. This is because they're directly connected to each other. Now I'm completely relaxed in the quads and if your quads are relaxed, you can do it just with your fingertips. You can use this method with your thumbs and just go back five or 10 times. You might find that one way is painful. The other way feels okay. Do not push into the painful range too far. Just a little bit, work it again in the same manner. And you can go forward and backward. You can do some angles in there. The whole idea is to see how mobile it is, compare it to your other knee cap and they should be about the same. And that can work out. That's one of those things that sometimes is a little faster to mobilize than the whole knee with extension. Mike, any additions? Mike: You will know if your knee is not relaxed, because if I'm tightening up right now, that kneecap is not moving. So you have to get it to relax and then you will start to see the movement. And just do what is pain-free. If it's hurting every time, don't push more into it. Just do a nice slow, controlled pain-free motion. Brad: Well, we went into detail a fair amount with that, but it's important that you get it right and you don't have a situation where you're really in pain the next day and then you say bad words about Mike and I. We don't want that. Okay, let's go to number two. This is a pretty straightforward and simple one. It's just being aware of your standing habits in regard to your knee position. Now what happens is some people, they'll stand with their knees fully extended; we call that end range, all the way till it stops going. People often stand like that at full extension for a long time. That, after time, can really beat up the knee and when you walk, it can cause problems. So all you want to do is look at your knee and go full extension. And if you're there and you say, "Well, that's the way I stand all the time," simply a little flexion in the knee and hold it like that and you may find out a whole other story about when you're standing for long periods of time. You can stand longer with less pain. Mike, why don't you talk about how that feels. Mike: So this is going to make your muscles engage more and take pressure off your actual joint. So if you're having knee pain, this is going to put pressure on your joints, your hip joint, your knee joint, and your ankle. This is going to allow the quads to activate and the glutes to activate more, taking pressure off of that joint. And this is how muscles are supposed to function. It is easier to stand like this because you're basically stacking your bones on top of each other, keeping in place disengaging muscles, but you want to make those muscles work because you're going to have less pain there. Brad: Right, and just another little tip. This is one that I know Bob talked about with one of his patients, that works so well. We're going to call this soft knee. So it's a soft knee when there's a slight bend in it, but actually, stagger your feet. Go ahead and stagger. So that's an option for you, just stand. If you have a job that you're working, you may put your staggered left foot in front, and after so many minutes, stagger the other direction and then maybe a squared-off stance and just vary that position. Taking pressure, putting it on one knee, a bit more on the other, and it helps rest that knee a little bit. It's a good little strategy. Mike: And it's important to stagger front to back. You don't want to lean on one side, because you're probably going to lock that knee out again. Brad: Right. That's another thing some people do, they just put all their weight on one knee, maybe from a habit, from an injury. Mike: Well, you do it all on one leg, when it's tired then you switch to the other leg. I used to do it. Then I learned better. Brad: Okay, the next one is how to walk. Change your walking mechanics to eliminate or actually reduce the impact on those knees. We call it walking with soft knees. Mike, why don't you explain it in detail? Mike: So most people commonly walk with a heel strike landing on your heel first. This is going to put the forces from the ground into your ankle, then your knee, hip, back, et cetera. It works its way up. If you're having knee pain, you're taking that shock directly into your joints. So what we recommend is walking with soft knees. It's very similar to standing. In order to do this, you're going to stand and land more on your forefoot. You can see here my heel is still elevated. I'm kind of exaggerating, you don't have to walk exactly like this, but this is how you will begin. When you do this, this activates your glutes more to fire again, as well as your quads. So you're going to be using your muscles versus putting all that pressure on your joints. It's going to lighten the load and impact forces on that arthritic knee. So when you walk, you can see I'm doing a large distance heel strike. This is a no-no. In order to walk on your forefoot, I'm not going to step this far forward. I'm going to start taking smaller steps. As I'm here, I can feel my glute start to activate. If you want to do this at home, probably not outside, you can put your hands on your buttocks. With a heel strike, I don't feel anything on my right side. Now I'm putting my forefoot down, as I step through, I feel my butt muscles start to engage and activate. So you might look a little silly walking around town like this, but if you want to do it in your own home, start practicing forefoot or soft knee walking. Did I forget anything? Brad: Bob used to walk around like that in the neighborhood when he was practicing. Mike: He probably still does. Brad: They're used to it. Mike: So it's a little harder to do this if you have standard shoes as well because you're going to have an elevated heel. I have flat shoes on. If you want to start this and you don't have any, you can try walking barefoot in your house if you feel safe doing that. That's just where you can start and slowly build into it. It feels a little different, but over time, you get acclimated. Brad: That's right. And if you feel relief from pain when you're doing that forefoot walking, it's even more motivation to continue. It does take a while, I have to admit. Mike: Yeah, you've been walking the same way for however old you are. So, it takes a while. Brad: Right. Now we're going to talk about negotiating up and down steps. If you have knee pain, a lot of times people have more pain going down steps than up. But it varies from person to person and knee to knee actually. So I'm going to talk about changing your mechanics of walking. If we look at my feet, and this is how I normally walk up, my toes normally point out a little bit. That's normal for me. Brad: Let's say I'm having pain in my right knee with that. I'm going to try two different options. The first one is to rotate my foot out a little bit and see how the pain responds to that mechanics. And if it feels better, then you're going to change your mechanics to walking like a duck going up and down the steps. As long as it's less painful, you're aligning the joints so that the cartilage is actually lining up in a more healthy manner. Brad: You can also try pointing in a little bit. Now for me, that's awkward because I'm a natural retroverted hip. So if I go this way, I really feel awkward and it probably would not do anything for my knee pain if I had it. But you can try it. Brad: Some people's bodies are different. So outward and inward and then see how that works. If your knee pain is really severe, it doesn't matter which way you point your foot, then the next option is, to go ahead Mike, you show him this one. Mike: So what you're going to do is lead up the stairs with your good leg. So say my left leg is bothering me, I'm going to lead with the right and then I'm just going to step to. I'm just going to do one step at a time, use the rail as you need, leading with the good leg. Now on the way down, you're going to actually lead with the bad leg, because as you see, as I'm going down, my good leg is supporting my weight here as I'm going down, the right leg is doing the work. So make sure to use the rail. Once you get here, bring this foot down. Bad foot down, bad foot down. So, you remember this by thinking good people go up to heaven and then the bad people go to the underworld, because I won't say the other word. So up with the good and down with the bad is the trick here. Brad: And if you get a knee replacement or a hip replacement, they'll tell you exactly the same thing. So you'll be ready for that if it does get to that point. So, very good. The idea is that you go up with the good, down with the bad, until that knee settles down, and then get back to your normal gait going up and down the stairs. Alright, let's go to the last and final trick. Now this option is absolutely the easiest and the fastest way to get rid of knee pain when you're walking. The only thing is it's the least desirable by most people. So if my right knee hurts, and every time I put weight on it you start limping and you try to grin and bear it and act like it doesn't hurt. Well if you're going to unload it, you simply take a cane, and it'll really take a lot of weight off of that painful joint and allow you to walk much smoother. You just have to adjust the cane properly and walk properly and it really will help, I guarantee you, even though you may not like it. So get a nice, fancy cane that makes you feel cool. It does help, I've had people do it. So if the right is my sore knee, what I'm going to do is use the cane in the other hand. A lot of people get that wrong because they watch that Dr. House. Yeah, that guy on TV, he walks with the cane on the wrong side. Painful knee on right, cane on the left. If you drop your hand down with good posture, the handle should go right about at the crease. Brad: It doesn't have to be exact, but if it was up here, I would change the height. Typically canes are adjustable. If you have a wooden cane, you can always cut it off and make it shorter but you can't cut it off and make it longer. So you need to make sure it's the right length and you are able to adjust it. So here we are, when my right foot goes forward the cane goes forward and we walk through, and you simply put weight through your arm. It takes weight off of the sore knee and because you have a wide base, it really helps your balance and you're much more stable. So it's a win-win situation for pain, your stability, and your ability to walk. And the idea is that typically arthritis comes and goes, it kind of gets worse and better. Brad: You're going to use this on those bad days and do the exercises, do the range of motion exercises, one or two of them that you'll find help. And then you don't need the cane all the time just on those bad days is the goal. Anyway, I would say, don't let that knee pain get you all hung up. Try all these. Some of them won't work for you, some will, and do the ones that work. Mike: Let us know in the comments below what works for your knee pain. 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

The answer to the question, “Should you rest a hip that is painful?”, depends on your diagnosis or the type of injury you have. With a hip fracture or hip muscle complete tear, the answer is an unequivocal yes. You may need surgery and if not, you will need to protect the hip and let it heal. With a hip muscle strain, a mild hip muscle tear, hip arthritis, hip bursitis, or hip tendonitis, the answer is no (with conditions). The conditions may be as follows: 1. Your hip movements should be controlled. We should limit our movements to pain-free motions. 2. Weight bearing may need to be reduced. We may have you avoid hills and stairs. We might suggest using a cane, a crutch, a walking stick, or a walker for a while. 3. Exercises and stretches will be gradually progressed. Over the next several videos we will provide details on how to perform and progress an exercise program. 4. Certain activities may be avoided at first. We will provide a dos and don’ts list. 5. Number condition to follow - do nothing to increase your pain. Always keep this golden rule in mind! 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 December of 2022. For the original video go to https://www.youtube.com/watch?v=cuBtAYbFTGc Brad: All right, Bob. You and I know as well as trainers and all kinds of fitness people that the strength of your low back is very important. It's great for posture, for lifting, for preventing back pain. Bob: Strong, like back. Brad: Strong like bull and your back is good. But there's one technique that has been very popular over the decades. You and I have both taught it. Trainers teach it. And we need to stop doing it. We're going to tell you exactly what it is and what you can do instead to replace it in a safe way. Okay, the exercise we've been referring to is the Superman. So this really works the erector spinae group which is an important muscle group for back strength. However, we've got the book here by Dr. Stuart McGill. He’s done an incredible amount of research. Bob: He's an expert. Brad: He is an expert and he says this is one thing you should not do. Actually, they've done studies on it and there can be 1,300 pounds of compression force through the spine. It's not good. There's a lot better ways to do it. So let's go through the proper way to do back strengthening as opposed to the Superman. On all fours, or quadruped position, what you're going to do is get your back in a neutral position. Brad: That's where you want to be. You're going to tighten up the core muscles, and then point your hand forward. Hold the position for 5-10 seconds. Now do the opposite leg, and do not lift it too high. When you get too high, then you also get too much compression. This is a good balance technique as well. Brad: After you feel more comfortable with it, hold the position for 10 seconds. Then go down and, without stopping, you'll brush your hand through the bottom and then come back up without resting. Again, do that when you're ready. It takes some practice. Make sure you do both sides four to five times. You can work your way up to 10 repetitions. It's definitely going to work your core and back muscles, as well as give you a much better strengthening experience. Bob: I feel "strong like back." Brad: Bob feels strong. There's absolutely no more to talk about. Dr. Stuart McGill has spoken. We naturally listen. 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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 May of 2023. For the original video go to https://www.youtube.com/watch?v=570l0GkOP_c&t=83s Mike: Are you over 50 and looking for ways to help alleviate back pain, headache, neck pain, or even shoulder discomfort? Brad: Well, look no further because we actually have three stretches. Now, they're yoga stretches, but we have put a little twist on them into a therapist's world, and we're going to show you they will work, and they are stretches everyone can do. Mike: So, when it comes to yoga poses, especially for people over the age of 50, it is important to choose wisely which poses you do, because some will be very beneficial and some may be problematic for you. Brad: Right. And I think this is very true, particularly if you have no experience with yoga in the past. That's why we're going to sift through these and give you the best yoga exercises, and do them the way we feel is the best, so you're safe and you get the benefits of being pain free. Mike: So, we're going to go through three different gentle stretches you can do. We're going to do the main version of them, and we're also going to do a modified version in case you can't get down on your hands and knees as easily as us. Brad: That's right. Now, I think they're getting pretty anxious to see them. We've already cleared ourselves from the yoga group that are experts, and we're just going to show them the way we think they're going to work well. Mike: The first pose is the child's pose, so you're going to start in an all-fours position. Now, if you have sensitive feet, or your shins are kind of sensitive, you could certainly put a pillow under there if you need it. You do not have to use one if you do not want to. Now, for the knee positions, if you go wider, it's a little easier for me and my feet in. Just go to what position feels comfortable for your legs. And now I'm going to push down through my palms, and as I'm pushing down, I'm going to sit my buttock towards my heels. Go down as far as you can comfortably. Once you're down, you're going to hold his position for five breaths or so, and then you can come back up. Brad, do you want to describe what this is doing? Brad: Yeah. So, let's go through this again. As he's coming back, we're actually stretching the lat muscles here, the side muscles here, and the shoulder blades are actually rotating forward, which is very healthy for the shoulder blades. It unlocks the shoulders and gets a good stretch. Now, his head position is important. We want to keep your head in a neutral position. We'll also get a nice stretch in the back as well as in the hips. Make sure you're breathing and relaxing while you do this. It's absolutely critical for a healthy stretch. Mike: Now, say if you have one side that is tighter than the other we'll say my left side is, when you're going down, you can reach over to the other hand and then bend down, and I'm going to get more of a stretch on this side. Again, you can hold it for so many breaths, or 30 seconds. Whatever feels good for you. Brad: Now actually, when I do this one, I don't know if one side's tighter than the other, but it feels so good to do one side than the other. I just stretch both of them for extra stretching and relaxation purposes. That's your choice. Okay, we are going to show you a second option for this stretch. If you're uncomfortable on your hands and knees, like Mike just demonstrated, in a chair with a table in front of you is an excellent way to do it more comfortably. Mike: So, we have a towel here because it'll slide a little easier on a tabletop than my hands will. So, what you're going to do is push forward with your hands as I'm bringing my butt back in the chair. So, I'm still getting that good stretch in my upper body. Obviously, your hips and knees aren't going to get as much of a stretch with this one. Brad: Your head's too low, Mike. Mike: My head's too low. Brad: Right there. Perfect. Mike: Okay, I'll bring it up a little bit. So, I'm pushing through my palms to get a nice lat stretch. Again, if you want to bring one side over to the other, you can hold this for five breaths or so, and then come back up and relax. And do this stretch periodically throughout the day. Brad: Right. Very good. This is a nice option. Mike: The next pose is called the cat/camel, or cat/cow, whatever one you like to pick. It's fine by me. Just don't call me a cow. Okay, so you're going to get on all fours again, and what you're going to do is it's going to move your spine a bit. So, as I push my back up, my head goes down like this. This is called the cat pose. Going to hold this for about three seconds, and then I'm going to reverse, bring my back down, my tummy towards the mat, and lift my head up. This is called the cow or camel pose. So, Brad, do you want to show what it's doing to my spine? Brad: Right. So, as the arches up into that cat, or the hump, look. This is what's happening to the spine. Everything is flexing, opening up the facet joints, which is very helpful. And relax as you do this. The head goes down so we do get the cervical or the neck part of the spine. Now do the other direction. And this is to be done slowly, not quickly. And you don't have to push up as hard as you can in either direction. And we need to get the arch, or we call this extension. So relax, and breathe. Again, don't push up really hard. Just go until it feels comfortable to the end, and then go the opposite direction. Breathing. Breathing. Are you breathing, Mike? Mike: I am breathing, believe it or not. I'm a nose breather, though. So, it is recommended to do seven to eight repetitions in each direction. Hold each for three seconds. And this is brought to you by Dr. Stuart McGill, who is a spinal expert. Brad: That's right. Okay. A modified version for people who aren't comfortable going on their hands and knees. Go up to a countertop, a higher bed may work, and you're going to put your hands here. Bring your feet back about two feet back, shoulder width apart, so you have a good stable base so you can relax with this. And then you round the back up, your head goes down, hold, breathe. And then go back. Any input, Mike, do you have for this? Mike: This is going to not hit your legs as much, or your buttock region, but it's a good variation. You're still getting that spinal flexion-extension range of motion, which is the emphasis of this exercise. And just take it slow and gentle. If it hurts, don't do it. Brad: That's right. I talked about breathing, but how you breathe. So, when I go into extension, I breathe out or exhale. When I come forward, I breathe in, inhale. So, you actually get a pattern of breathing that goes with the motion of your body, and that takes a little practice. Work with it. You'll know exactly what I mean. Mike: The last pose is the downward dog, which is known as. Now, this is pretty challenging for people as they age. We'll show you what it is originally, but we're going to show you a version you could do standing while using a chair. So, in order to perform this, you have to push through your hands, and you're going to kind of lift your buttock towards the sky. So, it's going to stretch my hamstrings a lot, my calf muscles, and the more you push with your shoulders, you're going to get a good stretch there as well. Brad: What about your back? Are you rounded or do you arch it? Mike: You want to kind of keep it flat. You don't want to be too rounded, or too extended. Just kind of a nice flat back. And your hamstrings will let you know when it's tight enough. But we're going to show you a variation that's going to be a little safer and a little easier. So, for the variation, you'd probably want to use a countertop. If you have a very sturdy chair, unlike this one, you can use a chair. Just make sure it doesn't tip back on you. So, what you're going to do is push down through your palms as you walk your feet backward. Now you're going to get to a point if you can tolerate where I'm going to have a nice flat back here, and I really feel this in my hamstrings. Do you want to tell them what I'm stretching out here, Brad? Brad: Right. So, the hamstrings, it's from the ischial tuberosity or the butt here, and they actually cross the knees. So, if you keep your knees straight, you're going to get a more aggressive hamstringing stretch. If your heels are flat on the floor like Mike's are, that is going to accelerate or make the calf muscles stretch more. So, if it's too tight, you can bend your knees and bring your heels off a little bit. So, again, the goal is to get straight and down, but you may not start out with it, and that's okay. How long are you going to hold the stretch for, Mike? Mike: I'm going to breathe here for eight different breaths and then come back up. You can walk your feet forward. Now, this is also getting a nice pec stretch as I'm going down, too, and it's rotating my shoulder blades up in the correct position. So, it's a good shoulder stretch as well. Just make sure you feel safe with this. You don't want to feel unsteady. And you don't have to go back as far as I do, just do what you feel comfortable with. Brad: Yeah, start out as a beginner. You may just go that far. Shoes or something that grips to the floor are important. You don't want to have socks on a shiny floor so your feet potentially slip. A solid base is important. Mike: Just make sure you have a flat back. Some people may only be able to get to this position. Brad: Then that's okay, then. Actually, I would expect some of these older people, that's where they're going to start, and that's a great place. All right. So, we showed three stretches. Try all three of them. You may not want to do all three if they don't feel comfortable. Only do them if they feel like good stretches. Don't be too aggressive, and enjoy it. I'm sure you're going to find at least one that's going to make your life better. Mike: And we talked about Stuart McGill a little bit. If you want to check out more information about him, Bob did a podcast with him quite a while ago. And Bob, what else do you have to say to them? Bob: Cut. 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 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​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. 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.