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://youtu.be/1wOuuvKG7r4 Brad: Greetings everyone. As physical therapists Mike and I have worked with hundreds of people with back pain as a result of compression fractures and they're always related to osteoporosis. It weakens the back and causes a compression fracture in the spine. It’s very painful, something you do not want to experience. Mike: So if you are able to strengthen your core you can prevent this problem from happening. So we're going to show you three core exercises you can try if you have osteoporosis, to strengthen up that whole muscle group and prevent this from happening. Brad: And we're going to show a few extra tips as well. Mike: So if you have osteoporosis, oftentimes your bones become very weak in the vertebrae especially and they're at a higher risk of having a compression fracture. Brad: That's right Mike, so things like flexing forward is probably the biggest stress put on the back and causing those compression fractures, so posture and body mechanics, how you work with your body makes a big difference, as well as the core. So we're going to touch on both of those things- strengthening as well as some posture and mechanical bending issues. Mike: So the importance of strengthening your core when it comes to osteoporosis is it helps prevent the compression fractures from happening or even getting worse. When your muscles are strong it'll take stress off of the vertebrae itself, putting less stress on them, preventing these from happening. So the muscles we're talking about here are the abdominal muscles, the back muscles, and a little bit of the hip flexor muscles as well. If these all become strong they'll take pressure off of those problem areas. Brad: And a really important thing that we're going to teach is how to do these in a non-aggressive or intimidating way. People think with core strengthening they're going to be doing sit-ups with all these gyrations. We're actually going to teach them in a very subtle manner that is being done in bed. They're isometrics and they're done by an expert, Sara Meeks, who is an expert in osteoporosis and strengthening of the core. Anybody can do these. Mike: The first exercise Brad is going to demonstrate here is going to target the transverse abdominis which is a deep abdominal muscle group. It kind of wraps around your body and it's like a natural back belt for your body. So Brad, take it away. Brad: All right so you do this in bed in the position I am here. I call this hook lying. You're going to take one hand and you're going to put it palm down and you're going to do that right underneath where your belt is, your lumbar spine, and you want to make sure that you have a natural arch in the spine so if you look here and I push down like this, we don't want that and we don't want to arch up really high, we just want a natural arch and it should feel comfortable. Brad: Now this hand is going to monitor so the spine stays in that neutral position minimizing any stress on those vertebrae. The other hand is going to go on top of the stomach. Now this hand is going to stay stationary and as I breathe out, my stomach goes down. There's a space between the hand and the stomach. My back on the bottom has not moved and I tighten up as tight as I can for eight seconds doing an isometric working on that transverse muscle. So this part right here getting that down, hold, can you count to eight Mike? Mike: One, two, three, four, five... Brad: That's good enough. Actually do hold it for eight. Eight seconds and then relax. I'd like you to do that five times and then you're done with this first exercise. Again the transverse abdominis and really think about the belly button goes towards the spine keeping that gap but the spine stays stationary monitored by this hand. Good work. Mike: The next exercise we're going to do is going to target the oblique muscles. What these do is help stabilize your spine when you're doing rotation-type exercises or even slight lateral bending like this. So Brad's going to show you what to do. Brad: Okay now with this exercise again it's done lying on your back in your bed. I'm standing just to show you how to think about engaging those muscle fibers so that it works the way we want it to. So to think about your right rib cage right here and your left hip, the front part of your hip, that's called ASIS. We won't get into why we call it that but it's a long name and we're going to think about bringing these points together. And then the opposite points together and that's going to engage those fibers. Brad: We'll show you how to do it right now. Again, lying on your back you can bring your knees up in hook lying. I'm going to take those diagonal points and I'm going to think about pulling it together and actually, you're pulling in and you're squeezing everything together. You can actually take your fingertips and feel those muscles in there. With your fingers just push in there. If you happen to have a little soft, you know, we'll call it fat, you push right through that and get in there and feel those muscles work. That'll be a really good indication that you're firing those and here I'm going to start it. And I'm squeezing in. I feel those muscles working and I'm going to count to eight seconds in my head or you can count out loud whatever really trips your trigger. Or you can have someone like Mike count. Brad: Okay and relax, again eight seconds and relax. Do the same thing. Think about bringing those points together. Feel the muscle fibers work. Five repetitions on each and then you're done with a second set. Then we're going to go to the third. Mike: So the last exercise is going to target the rectus abdominis. Those are the front six-pack muscles most people think of. They help slightly flex the spine forward in order to activate them and Brad's going to take it away. Brad: Okay so with this exercise, again the same position. And I want you to think of bringing your belt line and your lower ribs and we're just going to squeeze straight together and compress but with this one, you do want to monitor with the hand behind the back so that your lower back does not push real hard into the bed. There will be a little movement but not a lot and you squeeze and I'm feeling that six-pack right there go and again eight seconds I'm going to count it out in my head. When you get to eight seconds relax and you know take 30 seconds, whatever you would like to do between each isometric. And go ahead and do it again. Brad: Now if you have not done any exercises like this in the past, you may only want to do one or two sets. If you happen to feel any cramping in there you want to stop, give it a break, and probably start again the next day. Breathe deep and let those muscles relax. That usually doesn't happen with abdominal muscles but it could. So that are the three exercises for strengthening those core muscles. The next thing I do want to mention is really important to avoid this kind of bending where you're bending forward, even if you've got strong core muscles and you bend like this to pick something up, it compresses those vertebrae and that could cause a compression fracture. Also when you sit we want to go over that as well. Mike: So with osteoporosis while sitting down it is important to avoid any flexion for prolonged periods of time when sitting or when standing up. So when sitting, most people will think of flexing like this leaning forward, maybe looking at your phone. This is a bad posture, you want to avoid. But a lot of people also lean back in their chair and if you look, I'm still flexing my spine, there's still a curve here. Mike: So it is important to make sure your low back is touching the chair or couch, whatever you are sitting in. If it doesn't touch, maybe put a pillow there for some support and have a nice neutral spine, do not be flexed over. Now when standing up it is also important not to have a rounded back. So if I lean forward, my back is flexed and then I'm getting up, flexed the whole time and then I'm trying to extend. That's a lot of compression forces. So try to scoot to the edge. If you have armrests, certainly use them, but try to keep a nice neutral spine as you're standing up and pushing up through the arms and legs. Mike: Try to keep it nice and straight and it goes with sitting down too. Don't sit down all bent over. Try to sit down nice and slow, reach back, and sit down. Brad: Good, good points Mike. All about keeping the back in that neutral position. Armrests are a really good idea. Use chairs if possible with armrests because they're there to help and it's a good habit to work with. All right so we got three good isometric strengthening core exercises, you have your body mechanics to maintain and work with, and remember a healthy spine is a happy spine, as well as you being able to keep up moving and be active. Mike: So if you want to check out more videos about osteoporosis, we do have a whole program done by Sarah Meeks on our website. You can pick which videos you think pertain to you. Some of them are the core exercises we demonstrated, some of them she goes a lot more in depth and is much more knowledgeable on the subject matter than we are. So if you have osteoporosis it'd be a good benefit to watch those. Brad: She's the expert for sure. Mike: Thanks for watching. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper 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 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://youtu.be/WQHIBf-C-2w Brad: You ever get up in the morning, you feel a little stiff and sore, maybe 10, 15 years older than you really are? If so, this video is for you. Mike: We're going to show you five stretches that you can do in bed to help alleviate this pain and start your day out on the right foot. Brad: Yeah I bet you don't feel this way yet. Mike: Not yet. Brad: Give yourself another 20 years. Alright, now this is mostly common in the older population. I'm saying 55 and above. That's when I started to feel it. The big thing about lying down and sleeping all night, typically eight hours, is that the body is non-weight-bearing. There is little movement relatively speaking and the muscles, the tendons, and the facet joints in the back are all starting to tighten up from that. And also a big thing you may not be aware of is the discs in your back actually start to grow. They call it inhibition. It's where fluid imbibes or sucks into the disc. It's a natural part of keeping the disc healthy. Do you want to talk about it more Mike? Mike: So when you first get up in the morning and start moving, these stiff joints, muscles, and discs filled with fluid aren't necessarily ready to start moving right away. So it can put your body kind of in a shock, that’s what causes that pain you're experiencing. It could be any of these issues. It may be one and maybe all five. So a good thing to do is to do a quick warm-up routine while you're still laying down, to get those muscles moving and it won't be as painful when you finally get up. Brad: That's right and it only takes a couple minutes. Alright, so I want you to remember this phrase, “motion is lotion”. So you probably don't know what I'm talking about. There is a physical therapist, he's a doctor in PT. He's an expert in pain management and that's a phrase that he uses with his patients. In other words, if you get your body moving, it's going to soothe the pain like putting some lotion on your body. That's going to mitigate and eliminate the pain. So motion is critical, the key is what kind of motion. That's what we're going to show you here with these exercises before getting out of bed. Alright, we're going to show you five exercises in bed. Do all five of them, try them. All of them might be good for you. But there may be one or two that create some aches and pains, particularly if you have a history of low back pain, hip replacement, or something of that nature. They all should feel good. Otherwise, skip the one that does not feel so good. Mike: So the first exercise is called “hook lying rotation”. So you get to lay on your back like you're in bed still. You're going to bend both knees like this, feet flat on the ground, and you're going to start rotating side to side. One way might feel better than the other. You may not be able to go all the way down to the bed. You may just go partial range. Whatever feels comfortable for your back is the right option for you. Brad: That’s right. So again these are going to be in bed. Mike mentioned ground. Your feet are going to be in bed and it works best if your feet are close together. If your knees are gently touching, your legs do not separate, and this is really important what Mike is doing here. He's actually letting the hip come over and separate from the bed. That allows that low back to rotate. Now you may find out that going in one direction hurts, so don't go that way. The other direction may feel better. Go that way as far as you tolerate. Do not go into pain. And then after you do this, a few repetitions, you may find that the other side, the painful side, will ease up and that's what we're looking for. If on the other hand, that painful direction starts to get worse, then avoid it and just go to the pain-free side. It's a critical concept. With time, things should loosen up and you'll be doing full hook-line rotations and very happily. Mike: The next exercise is called single knee to chest or double knee to chest. That is a progression. So to begin, you're going to be lying flat on your back in bed, not the ground, I got it right this time. You're going to bring one knee up towards your chest. You can put a little pressure on your arms if that feels good for you. If it only feels good part way, just hold it there, that's perfectly fine. Hold it for a couple of seconds and then go back down. Try to do five to ten repetitions on each side. Mike: Now some people may not be able to reach their legs, so Brad has a towel here. You can also use a belt, bed sheet, or whatever you have handy. You can just wrap it underneath your leg, grab the towel with your hands and then pull it up. It makes it a little easier. Also, you can try it with a stretch strap if you have arthritis, it’s another good option. So after that, if you want to try doing both legs, you simply switch to the other side. Perform it as well, five to ten repetitions, holding for a few seconds on each stretch, and then you can progress to both legs if that is feeling comfortable and good for you. Mike: So you're going to bring both knees up and hold it just like this for a few seconds and then relax. Now if that becomes easy, you don't feel much of a stretch, you could certainly hold it longer. You can go 20-30 seconds, whatever feels comfortable for your back. Brad: That's right, this is a great stretch particularly for people if you have stenosis. This is going to separate those facet joints and open up where the nerve exits out of the spine. It should feel very comfortable. We're going to show you a little bit about the stretch strap so that there's no confusion. Mike: Now if you have arthritic hands and you can't grip well, l a stretch strap would work out nicely like I talked about earlier. They have a bunch of different loops. You can just feed your hand through the loop, and make sure it's underneath your leg. Then you're just going to pull up with your wrists and arms to save the pressure on your hands if you're having any pain there. Again hold it for a few seconds and repeat five to ten times. Brad: Right, they work very well and they're not that expensive so it may be an option for you. Number three is for the shoulder and the upper back. It's great for posture and breathing. I'm going to start out lying on your back. Hands will be down and simply reach up and over your head. Now watch as Mike goes back. He's going to arch his back just below the shoulder blades and then come forward. You can do five to ten of these. Brad: Now there are going to be some people that are going to say one or both of the shoulders are stiff. What you'll do is use the strong arm to help the weak one. So grab together there and go up and allow the stiff shoulder to stretch. Do not push it. Do not get a painful range of motion. Just go up to the point where you feel the pain a little bit, bump into it, and then come back down. And Mike is doing an excellent job of relaxing and when you come back up, breathe in, and as you come back down exhale. How you breathe in relationship to your body motion can really make a big difference in how you relax and the effectiveness of the exercise. Mike: For the recommended time, just do what feels good. This stretch, I like to hold it longer. Some people might just want to hold it back here for five seconds and then come back. Just do what feels good for you. Brad: That's right. Again five to ten repetitions in general will be good particularly to start with. How are you feeling, Mike? Mike: Good, I like this stretch. Brad: Yep, it's a wonderful one. Alright number four, this is for the upper back, the thoracic spine. We want to get some gentle rotation in that area to get you moving. Simply as Mike is lying on his back, think about keeping the pelvis stationary, the feet stationary. He's going to come up with his right hand and kind of like reaching for his coffee mug in the morning or cooler and going back down. Now go the other direction. He's reaching the other way. Go through a couple of these. Mike: You just kind of reach, you don't have to hold it like I was doing for demonstration purposes, but the whole point is to lift your upper back off the mat and get some rotation up there. And I wish someone handed me my coffee in the morning when I woke up like that. Brad: This is also great for the abdominal muscles, that's going to get those stronger, which is always a benefit. So let's go on the number five. This last one really focuses on the shoulders and the scapula of the shoulders to get things moving which is critical for posture, breathing, and just pain reduction. One side you can do first is simply think about the shoulder to the ear without moving your head. So we're not bringing your ear to your shoulder, you are bringing your shoulder to your ear. We're doing this five times on the right, five times on the left, and then you can do the complete shrug and it's optional if you just want to go right to the complete double shrug go ahead it's up to you. Go ahead and show them lying down Mike. Mike: So the important thing is to keep your head in the same place and bring your shoulders up and down. You're not bringing your neck down, so shrug up and then shrug down. You can hold it, you can go in a circle if you want, or just straight up and down, whatever feels good for you. Brad: That’s right. This is one of those things that a lot of people are not aware that their shoulders and shoulder blades actually move across their rib cage and once you get that sensation it's going to make a big difference in the quality of motion and pain-free movement in the shoulder complex. It's really an important stretch that's forgotten. Alright, now this last is not an exercise. This last technique is for those of you who have back pain, particularly a history of back pain. How to get out of bed in the morning to protect your back so you don't wrench it or irritate it right away in the morning. So lying on your back, the first thing you want to do is to bring your legs up into the hook line position. Tighten up your core muscles, and all your stomach muscles, go ahead Mike. Can you feel them with your fingertips? That's what I tell patients. Push it in there. Push your fingertips in there. Some people got a little more chubbiness here and they need to get through that and feel those muscles tighten. At that point, you need to know how did you explain this, Mike? Roll like a log? Mike: You roll on your side like a log. It's almost like you're stuck in a turtle shell. The whole body has to move together. You don't want your feet to move separately. Keep that back nice and tight so the core is engaged. And then you're going to rotate over to your side. Then after you're in this position, you're going to bring your feet down while pushing up with your right arm and left elbow. So I'm keeping my spine in one continuous line. Then get in a good seated position. Get your orientation. Make sure you're not lightheaded. Make sure your back's okay. Scoot to the edge of the bed and then when you stand up don't flex over. Try to keep a nice straight back and push up, keeping your spine aligned the whole time. Not flexing too much will help protect it and prevent aches and pains from happening. Brad: Now this is one that can make a big difference that people forget. Bob always talks about the story with a gentleman, he had a patient and he taught him this. He had severe back pain and this alone made a tremendous difference in reducing his pain. Instead of getting up in the morning irritating it, you got it properly and allowed the back to heal on a day-to-day basis. Very critical point, that's a bonus! We didn't say that we were going to do that before, did we? Mike: It was a secret. Brad: Alright good luck with those stretches before you get out of bed and how you get out of bed. Mike, what say you? Mike: Let us know in the comment section down below what exercises you preferred or what works for you in case we forgot. Brad: That’s right. Feel Good. Bob: And cut! Brad: It's a wrap.

Got a Headache? Try these 3 drug-free ways to find relief. If you're anything like me, you know just how much headaches can ruin your day. Those throbbing temples, the tension in your neck - it's the worst! When I started getting more frequent headaches, I knew I didn't want to rely on medication to get through them. I tried every natural trick in the book until I found a few go-to techniques that really work for me. If you're looking for drug-free ways to beat headaches, you've got to try these: 1. Ice It Down Putting something cold on your head and neck can work wonders! I just grab a gel cold pack from the freezer, wrap it in a thin towel, and place it either on my forehead or the back of my neck. A homemade rice bag you can heat up or toss in the freezer works great too. The cold helps constrict the blood vessels and numbs the nerves that are causing that throbbing pain. Try it next time you feel a headache coming on - sweet relief! 2. Get Your Massage On When I don't have a headache, I forget how many tension points I hold in my neck and shoulders. Using my fingers and hands to massage my temples, neck, and shoulders releases all that built-up tension that causes headaches for me. I'll use small circular motions at my temples, then long gliding strokes down my neck, and some trigger point moves on those stubborn shoulder knots. Hurts so good! 3. Let the Eye Oasis 2 Do the Work As much as I love a good self-massage, the most effective drug-free headache solution I've found is an air compression eye massager called the Eye Oasis 2. I slip those soft cushions over my eyes, turn it on, and let the gentle air pressure work its magic on my temples while I chill out. It's like a targeted scalp massage without having to lift a finger. Those pulses of air relax my muscles and get circulation moving. Between the massage, soothing heat, and calming music, I'm headache-free in no time thanks to the Eye Oasis 2. It delivers a spa-like experience right from my own home anytime a headache strikes. If you struggle with frequent headaches, I can't recommend the Oasis 2 enough. It's been a total game-changer for getting fast relief without medication. Give it a try - your head will thank you! Ready to say goodbye to headaches? Get your own Eye Oasis 2 eye massager today! Get an extra 10% off using code: OASISRELIEF

What is tendonitis in the hip? Hip Tendonitis is an inflammation of a muscle tendon. Muscles attach to bone through a thick fibrous cord which is the tendon. The tendon of a muscle can become frayed and begin to degenerate over time with overuse and repetitive type activities. Rubbing over a bony area can also cause the tendon to begin to wear down and become inflamed. The blood supply in tendons is poor so they tend to heal slowly. What types of activities cause hip tendonitis? Hip tendonitis typically occurs when the tendon is under abnormal stress from activity that you are not used to doing. So, a sudden increase in training or exercise can over time lead to tendonitis. Repetitive motions that can eventually result in hip tendonitis include those used for walking up steps, sitting up from lying down, and walking. In sports, higher-level cycling, sprinting, kicking, jumping, and squatting can over time result in an inflamed tendon. High-intensity interval training (HIIT) workouts, spin classes, and the use of a Stairmaster can also leave you at risk for this type of injury. Once the tendon is inflamed, positions that place the muscle group on stretch can also be painful (like lunging forward with the painful hip in the back). Two common hip muscles that can get tendonitis are Iliopsoas and Rectus Femoris. In addition to feeling pain in the front of your hip, you may also experience a snapping or clicking sound at the hip during movement, which is why it can also be referred to as a “snapping hip.” Five Self-Treatments 1. Stretching of hip flexors. Can be done both by lying on a bed and kneeling on the floor. See examples: Massage can also be used to lengthen muscles (foam roller or massage gun). 2. Cross Fiber friction massage if the rectus femoris tendon is affected. Find the bony hump on the front of your pelvis on the side of the hip pain. Photo of Pelvis Feel for a tender spot approximately 3 inches below the bony hump. If tender perform cross-fiber friction massage over the area. 5 minutes every day. Pain and tenderness over the tendon should begin decreasing after 30 to 60 seconds (or at least not getting worse). If getting worse, stop and use ice and anti-inflammatories if recommended by your doctor. 3. Proper use of your gluteus muscles (maximus and medius). It is difficult to explain how the gluteus muscles can adversely affect the hip flexors. Let us just say that if the gluteus muscles are weak or not able to perform up to their potential, they can place increased stress on the hip flexors. The hip flexors can be workhorse muscles. They often pick up the slack if the gluteus muscles are not working up to their potential. So, these three exercises are helpful: A. Clam Shells (5-15 repetitions or until fatigued). B. Gluteal Pumps (prone lying or quadruped) (5-15 repetitions or until fatigued) Shown with a resistance band. Can do without it. Lift toward the ceiling. Lying on the stomach. Shown on all fours with a resistance band. Can do without it. Lift toward the ceiling. C. Walking correctly (engaging the gluteus muscles). Push off with the back leg to engage the glutes. Shorten stride. Initial foot contact should be mid-arch and not heel. Not really an exercise but can help immensely. 4. Avoid painful activities that can increase the stress on your hip flexors: Sitting with hips flexed beyond 90 degrees. In sports, higher level cycling, sprinting, kicking, jumping, and squatting. High-intensity interval training (HIIT) workouts, spin classes, and the use of a Stairmaster can also leave you at risk for this type of injury. 5. Strengthen the hip flexors in a lengthened and shortened state. Attach one end of resistance tubing to an ankle cuff and the other end to a wall anchor or some type of stable surface. On all fours bring knee to chest. Return the foot slowly to the start position. Feel resistance both ways. (2 sets of 10 repetitions or until fatigued) Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

How to Know It can be difficult for you to assess whether you have hip tendonitis, but we can give you some clues and general guidelines. What is tendonitis in the hip? Hip Tendonitis is an inflammation of a muscle tendon. Muscles attach to bone through a thick fibrous cord which is the tendon. The tendon of a muscle can become frayed and begin to degenerate over time with overuse and repetitive type activities. Rubbing over a bony area can also cause the tendon to begin to wear down and become inflamed. The blood supply in tendons is poor so they tend to heal slowly. What type of activities cause hip tendonitis? Hip tendonitis typically occurs when the tendon is under abnormal stress from activity that you are not used to doing. So, a sudden increase in training or exercise can over time lead to tendonitis. Repetitive motions that can eventually result in hip tendonitis include those used for walking up steps, sitting up from lying down, and walking. In sports, higher-level cycling, sprinting, kicking, jumping, and squatting can over time result in an inflamed tendon. High-intensity interval training (HIIT) workouts, spin classes, and the use of a Stairmaster can also leave you at risk for this type of injury. Once the tendon is inflamed, positions that place the muscle group on stretch can also be painful (like lunging forward with the painful hip in the back). Two common hip muscles that can get tendonitis are Iliopsoas and Rectus Femoris. In addition to feeling pain in the front of your hip, you may also experience a snapping or clicking sound at the hip during movement, which is why it can also be referred to as a “snapping hip.” Other symptoms include Hip stiffness in the morning or after long periods of rest. Pain that lessens as you warm up. Pain that begins to worsen with prolonged activity, as repeated irritation causes the tendon to become inflamed. Three signs you may have tendonitis in the hip In the seated position lift the painful hip as though you were marching. Try to hold the hip up in the marching position while simultaneously pushing down on the knee with your hand. This resistance will often aggravate the tendon and elicit pain. Take your hand and look for a tender-to-touch spot right over the front of your hip. Another possibility would be a “tender to touch” spot approximately 3 inches directly below the bony bump felt on the front of your pelvis. Kneel on both knees using a pillow. Lift the nonpainful hip leg and lunge it forward placing a stretch on the hip flexors of the painful hip. The stretch may increase or elicit 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 April of 2023. For the original video go to https://youtu.be/XzR2CGTh-Mg Brad: All right, if you have swollen legs or one leg is swollen and it's from lymphedema, what you would like to do is eliminate that. So one of the biggest mistakes that I've seen in my decades of working with patients is what we're going to explain to you. Mike: You can fix it very easily with just a little bit of advice. Brad: Okay, so let's clear up what lymphedema is, lymphedema is swelling in the legs. It's very visual, you'll see it actually swell. It's different than if your leg is swollen up from say an ankle sprain or something traumatic like that. It's very important to understand that the arteries and the fluid or the blood are actually still going down into your leg, and it's returning back up into your system as it should. The lymphedema or the fluid in there is not. So we'll talk about what that fluid is, go ahead Mike. Mike: So the fluid in lymphedema is called interstitial fluid, that's a mouthful of say, and it naturally surrounds your body tissue and cells all throughout the body, not just in your legs. And this is a normal process and it's supposed to flow out and flow back in, and it carries nutrients and helps bring oxygen to healthy tissues. Brad: That's right, and the thing that really is important to think about with lymphedema, this interstitial fluid, it is superficial as it flows back. In other words, it's just under the skin. As it comes back up it'll go through your lymph nodes located in the groin area, your lymph nodes filter it and it goes back up into your system, and the cycle starts all over again. But the whole point is, it's superficial, it's just under the skin. And we'll tell you why in just a minute. Okay, So if you do have the swelling, you do not want to self-diagnose your problem, go to a doctor, make sure it's diagnosed by a doctor, that it is a lymphedema problem, and that you do not have other things going on. A real common prescription that the doctors will order is compression garments that will help maintain the size of your legs so that the fluid does continue to work back up into your system. Mike: So that can be done in a couple of different ways. We have Tubigrip here, which is a nice easy thing to slip on. Some doctors actually have you wrap your legs, that's a whole other animal. Or some type of compression socks. Usually, there's more compression in the toes versus up at the calf muscle, but a large problem we see with these is they start to roll down creating a tourniquet. Now this tourniquet, as Brad said earlier, it's not going to be so tight that it cuts off your blood supply, we don't have to worry about that. But this interstitial fluid is so close to the top layer of the skin that it's going to start pooling in there, so if you actually take it off you can notice there's going to be big indentations where these are rolling down. Brad: Right, and, remember, the interstitial fluid will get into the ankle into the foot, however, on its way back where it's just under the skin, it hits that tourniquet there, and it bumps against there and it causes all of this excessive fluid. So the compression garment will do its job and help, but with tourniqueting, it actually negates the whole benefits of the compression garment and can make it worse. So you'll see in the photo below that there is the ring, the tourniquet, and then I pull that down and, Mike, you cannot see it but on a real leg where you have tourniqueting, you will literally see a dent all the way around in a ring, and you can clearly understand that that tourniquet is limiting the flow of that fluid back to the trunk or the lymph nodes. Mike: So what are some solutions to this? Brad: Wait, even before we get to that. The solutions are very simple and easy to do, which is really good news. Sorry to interrupt. Mike: The first solution for the patient, or me in this case, is to simply check the wraps they have or their Tubigrip, and just make sure if it's rolled down like that to unroll it if they are able to, not everyone can. So what's the other option, Brad? Brad: Well, the other option is if the person does not remember to pull them up or they're unable to reach down and pull them up, is hopefully there is a caregiver around that will periodically, every hour or every two hours at the most, will actually come over, check it, and then make sure they're in the right position. If that is not an option and the person will forget or cannot do it, or there isn't another person to help, then we have a pretty easy solution for that. Mike: So this is called Coban. It's not really a tape, it's a type of wrap that sticks upon itself only, it does not stick on your skin. And what you do, so if you have Tubigrip and it's up, is you simply wrap it around the top portion of it. Now you don't wanna get super tight and cause another tourniquet, just nice and loose and gentle, and see it sticks upon itself like this. So wrap it around just a few times and then you can simply tear it or cut it with the scissors. And, there we go. Brad: So, again, now this is one inch, I would actually recommend the two-inch wide, it works better. For this situation, it's better to use the 2-inch wide, but it is the same material. You can buy this online, you can get it in medical supplies. Actually, if you want a hint on how to get it cheaper, buy it from a veterinary supply, and this is what I've heard from people who got certified in this. It's exactly the same product but they use it on animals and they sell it cheaper, so you can get it quite a bit cheaper. So wherever you get it from, make sure, you know, you'll just find out it works well, this is actually made by 3M. Again, it does not stick to your skin but it does to itself, and you have a nice way to hold it up. Easy to take off, you simply throw it away and use some more. All right, very good, so simple little tricks to help that tourniqueting problem and really help the lymphedema problem go away. And I've done this with patients, I'm working with this with my mother right now, and, boy, it is really working well if you stay consistent with it. Mike: If you have any questions or comments, mark them down below. Let us know if this works for you or if you have any other suggestions because the audience feeds off of each other. Brad: That's right, there are other tricks besides this, I am sure. 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 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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=ULqk9PpG4qk&t=235s Brad: Greetings, greetings. Today, we have a very interesting episode. We're going to talk about the hundreds of people that we have worked with with broken hips. Now, I've narrowed it down to the two biggest reasons for falls causing these hip fractures, and we will get into those in just a minute. Mike: So in this video, we're going to show you two different balance exercise routines that you can do at home to help prevent these falls from happening, and it should only take a few minutes. Brad: All right, now over the decades, Bob, Mike, and I have all worked with these people with broken hips, and we always talk to them and they're more than happy to share their story of how their hip was fractured. It's so repetitive where what happens is someone is getting out of a chair, they stumble, or they're getting up, there's activity in the room, and they're not paying attention to where their feet are, or they're walking, and a rug is caught, a throw rug or their pet is on the floor, and they're shuffling their feet, and down they go as a result of that shuffle. These are all things that are so common, and we hear them time and time again, and I think we can get onto the next segue, Mike. Mike: Having poor balance is not a good thing, obviously, but the real problem is when you fall and then you fracture something because then you're going to be weaker, and your balance has become even worse for a period of time. So in this video, we're going to show you some balance activities that you can do to help prevent these falls from happening in the first place. Brad: Right, and it's going to happen to all of us. Our walking, which we call gait, and our balance get worse with age, just like vision or getting gray hair. However, the good news is we can show you some things to correct it and really minimize the risk of falls. All right, we're going to break down the three most common causes of these falls in a little more detail as a therapist looks at it. Mike: Number one is tight ankles. Oftentimes, if you can't lift your foot up and you have a tight ankle, it's harder to walk, and you probably aren't walking in a nice, correct pattern, increasing your risk of falling. Brad: Right, that's where even just a crack or a lifted sidewalk, a 1/2-inch little lift can catch that on your toe because you're shuffling, not dorsiflexing enough, tight ankles, down you go. The next thing is poor gait habits. It segues right into that. That's the shuffling. When you get old, you ever find yourself shuffling along, and you think, "What's goin' on?" You have to pay attention to what's going on down there. Get those feet moving, and lifting, and things will go much better. Mike: And the third common cause is poor balance or proprioception deficits. So that means maybe you have peripheral neuropathy, or you don't have good sensation in your feet, and you can't feel the ground, as well. That's a common cause of falling. Brad: And that's where a lot of people that are diabetic, which is more and more common all the time as we age, that's where that proprioception and that neuropathy is a big deal. We want to address that. All right, one of the big solutions that can really eliminate falls is simply using an assisted device, in other words, a cane or a walker or some kind of walking stick. That's really helpful and eliminates a lot of the exercises necessary. However, there are people in that gray area, where they don't really want to use an assisted device, and maybe they don't need it, but they're in that area. So Mike, do you have anything to say about these devices? Mike: These devices often will allow you to not shuffle, as we talked about earlier, and correct your walking pattern. So just using one, even though you may not feel like you need it, it's better to have one and not fall than to not have one and take a tumble. Brad: Right. Again, a cane is one thing. A walker is a very big difference because they are more cumbersome to take around throughout the community. So that's where these exercises really are advantageous when you do not want to negotiate a walker. All right, the first exercise, the routine, what we're going to do is address the ankles, those tight ankles we've already talked about. Simply, you start out in a seated position, lift your feet up off the floor so they’re in the air, and you pull up, dorsiflex, and push down. Really focus on pulling the toes up. That's the most important part because that's where those falls happen when you cannot pull the toes up. You'll feel a stretch. Do 10 of these. Brad: You can do these throughout the day, every now and then. Just do 10 of them at least five times a day. It's very quick. Now, the next thing you're going to do to strengthen the ankles once you stretch them is done in standing. Have something to hold onto to balance, a chair, a cupboard, something of that nature. Mike: Then you're going to do some ankle exercises. So you're going to go up on your toes, and then you're going to rock back on your heels, and you're going to do 10 to 20 repetitions each way. This is going to work on your balance a little bit. It's going to work on your strengthening, and it's going to work on your range of motion within your ankles. So you're getting three positives out of one exercise. Brad: One word of caution with this is when you are rocking back on your heels it's really critical that you have something solid to hold onto because you may want to fall backward, particularly if you already have a balance problem, and that could result in a broken hip or something of that nature. So really make sure there is something solid to hold onto. Stay safe. All right, the second routine, this is really critical. This is to stop that shuffling that you may not even be aware of until that trip comes along, and the first thing we're going to do is you need some sort of support for balance and safety. You may just use a cane or a stick. I have the Booyah Stik, or just a chair but, again, a solid chair, a cupboard, a solid counter base or a sink where you can put your hands around the sink is really ideal because it really gives you support in directions, especially backward. So the first thing is simply marching. Mike: So this is going to work on your balance a little bit. This is going to help with the shuffling because, if you pick your feet up more, you're less likely to trip. Brad: Right, and really get those knees up as high as you feel comfortable because, again, we're going to do this 10 to 20 repetitions. The whole idea is to get your mind aware of what your legs are doing. If you want to work your balance, simply hold it up and go slower so you're balancing on one leg a little bit. Again, if you feel like you're really wobbly, that's too much. You need to have more support. It should just feel like your ankles are working a little more, and you feel a little wobbly, but you feel safe. We want to stay safe with all of these. Now, we're going to go on to the next start by stepping sideways, which is a really big thing that makes falls. Okay, now we're going to go on to sidestepping because this is a very high or frequent cause of falls. We're stepping sideways. We don't pick up the foot, and down you go right on the hip, and there you got a fracture. So if you have something to hold onto, like a handrail, do that, or a countertop that you can hold onto, that works fine. If your balance is fairly good and you feel comfortable using a stick or cane, that's fine, too. Now, we're going to work sidestepping, and actually look down and see what your feet are doing. Some people are not aware of what's going on down there, and they're not aware that their feet are only 1/8 inch off the floor or maybe even dragging because you can't feel it if you have diabetic neuropathy. So I want you to really make note of picking those feet up. Go about four or five steps to the right, four or five steps to the left, and repeat that a number of times, and it's one of those things that, after you do this a number of days in a row, that muscle memory is going to kick in, and you'll start doing that without thinking about it, minimizing your risk for falls. A very important part of this. Mike: And the last option is a little more advanced. It's going to help with stairs and especially lifting those feet up and prevent the shuffling. So you're going to need some type of step as Brad has here or a staircase. Make sure you're using rails or some type of support like Brad is, and you're going to simply bring one foot up, tap the step and then bring it down. Now, you can just work one leg at a time. Try to do 10 repetitions and then switch. If this seems easy, you can try alternating. So you're going to go right and then left. This is a little more challenging because each time you have to shift your weight to the other side, working on your balance. What do you have to say, Brad? Brad: Well, if you feel more advanced and you want to get a little more exercise, as well as a balance challenge, go up to the next step and do that. Again, you need to feel stable and not unsteady when doing those. So don't overdo it. Good judgment is absolutely crucial, so whichever step you want. Yeah, this one I really like because, again, it doubles it. There are a lot of people that do, when you go up a stairway, you catch your toe because you didn't lift high enough, and then you stumble forward. So very good, work that one, if it's available. Take care and enjoy. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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.

Hip arthritis is damage to the cartilage inside the hip joint. The damage may be done to the cartilage on the ball of the shoulder joint or the socket of the shoulder joint. The cartilage is like a Teflon coating on the joint. Hip arthritis is a gradual wear and tear of the cartilage. Signs and Symptoms of Hip Arthritis One of the most common signs of arthritis in the hip is pain and stiffness. Hip pain may come and go without an apparent pattern and it may be worse with standing and lying on the painful hip. If the hip joint is flared up the pain may be nearly constant for a while. Common pain patterns for hip pain are: Pain and stiffness felt on the front or the outside of the hip. Hip pain may also be felt in the groin. Hip problems can also refer to or spread pain into the outside thigh or front thigh towards the knee. Hip pain is generally not felt in your back, buttock, or back of the thigh. Hip problems generally do not cause pain beyond the knee and generally do not produce numbness or tingling in the legs. Sounds of grinding, clicking, or cracking are common with hip arthritis. The cartilage (Teflon Coating) has begun to wear, and it has become irregular (no longer smooth). Sometimes the hip can even feel like it is locking up. One of the best ways (besides X-rays or scans) to assess for possible arthritis in the hip is to look at the hip's range of motion. If your hip motion is limited due to arthritis it often follows a pattern. One of the first signs of arthritis in a hip joint is loss of hip internal rotation. Next, it is not uncommon to experience a loss of hip flexion followed by a loss of hip abduction. We will show you how to compare the motion of the affected hip to the unaffected hip. How to compare: 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. Hip Flexion: Stand with side to counter and steady yourself with your hand. Flex the affected hip (leg) up to your chest. Repeat with the unaffected hip (leg). Compare the motion of each. You can also test hip flexion in a seated position. Flex the affected hip (leg) as high as possible toward your chest. Repeat with the unaffected hip (leg). Hip Abduction. Lie on your back. Slide affected hip (leg) out to the side as far as able with toe raised to the ceiling. Repeat the motion with the unaffected hip (leg). Compare the motion of each side. To repeat- with arthritis, the first measurement “hip internal rotation” tends to be the worse. The second most affected motion tends to be “hip flexion”. The third most affected tends to be “hip abduction”. Five signs you may have hip arthritis: 1. Squatting tends to aggravate your hip. 2. When you flex your hip in the seated or standing position you feel increased pain on the side of your hip. 3. Lie on your back. Flex your affected hip (leg) until your thigh is vertical and the knee is at a right angle. (see photo). 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). While pulling the leg down direct your hands to the opposite leg (you are adducting the hip). An arthritic hip may experience pain in the groin or outside of the hip. 4. In a standing position hold on to a counter and extend the affected hip directly back. An arthritic hip may feel pain. 5. Hip internal rotation may be limited to less than 25 degrees of motion. Test already mentioned earlier in this section. 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. (If you have 4 or more signs of hip arthritis- you have a 91 percent chance of having it) Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://www.youtube.com/watch?v=ERFjHlWN28k Brad: All right. This simple morning stretch routine is going to stretch your muscles, give you good posture, and get you stoked for the day. Let's go to it. Mike: Okay, grab a towel or a Booyah stik or any type of stick. You can grab a mop handle. You just need something you can do some exercises with. Brad: Let's go to work! Mike: The first exercise is going to take you about 20 seconds. If you have a broom or a mop handle, put it in front of you in a seated chair and stretch out like this. A 5-foot one, a little bit longer works better. Again, I'm stretching the shoulders, the spine. Mike: If you have a pull-up bar or hanging handles, that's actually a little bit more aggressive and works great. Mike's demonstrating. And just gently go down, don't do it too aggressively. After you do it a few times, you'll build up to suspend like Mike is doing. Mike: Let's go to number two. The next one I call paddling. You're going to need your broomstick or this mop and you simply move like you are paddling. The right arm is the arm being stretched. The left arm is pushing, pushing. You're going to feel a really nice stretch through the shoulder and the bicep and you simply, push back like you're paddling a canoe. I do this five times on each arm every morning. We'll go to number three. Mike: The third exercise is the Y stretch. Why Bob? Why? Anyway, we're going to grab a towel. Brad has a stick and you're going to make a Y shape. When you're up here, go to the left and then bend to the right. You get a little oblique stretching in there. If you want to get more shoulder motion, you can even go all the way behind your back like this and just do some repetitions. Brad: I can't do that. Make sure you breathe and relax on all of these stretches, I forgot to remind you of that. The fourth one, hold your stick on your shoulders like this. Shoulders back, and we're going to simply do rotations. Mike is using a towel or sheet. You can go like that. You're going to do this for about 10 repetitions. A way to alter it is like Mike is doing a little rotation. Mike: With some angles. Brad: If you really want to get your thoracic spine, sit down and go back and forth, and that emphasizes that upper back rotation. Oh, it's good. Brad: Alright Mike, tell them. Mike: Remember to be helpful to one another. Brad: There you go. It's a trademark. 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 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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 February of 2023. For the original video go to https://www.youtube.com/watch?v=53kS4-MY5oo&t=127s Brad: Are you experiencing pain while you sleep or when you get up out of bed in the morning? And boy, things are uncomfortable. We may have just the solution for you. If you're a stomach sleeper and if you know Bob and Brad, we do not really promote stomach sleeping, but if you need to stomach sleep, because that's the way you do it we're going to show you how you can do it and prevent pain. First of all, Bob's here lying on his stomach and the first thing is his lower back is arched too much. So right in the low back, it can arch, and if you've got back pain in the middle of the night or when you wake up, that very well could be the problem. Brad: The next potential problem is with your neck being turned all the way in one direction. We call that end range and lying like that for extended periods of time easily can cause problems in the neck, headaches down into the shoulders, and even into the arm. Brad: The next one is when the neck, it may be rotated not all the way, but the head or neck is extended and you get this ski jump here, whoa, but that puts stress particularly on the low and upper neck. Problem potential area. Brad: And the last thing that can cause problems is arms overhead. In this position, which can cause problems on the brachial plexus, the nerve bundle there as well as the joints in the shoulders, et cetera. Brad: We're going to show you options so you can avoid this while still sleeping on your stomach or prone. Okay, a solution for the first one, is low back pain. Very simple, put a pillow underneath your stomach or your hip, adjust it as needed and you will feel that stress come off your back very quickly. Bob just mentioned how much better it feels. Brad: One easy option to eliminate the neck problems is to bring your pillow up underneath, like Bob has it tucked a little bit under his chest and that will bring the head down, and it doesn't rotate so much and adjust it so you feel comfortable there, relieving that stress on the neck. And the last is not a complicated one or surprise, it's just bringing your arms down so that those shoulders are down. The big thing is that your arms are below the 90-degree and the shoulder that would be here, up here, all good down here, relaxed. There you go. How are you feeling Bob? Bob: Good. Brad: You ready to take a good night's sleep? Yeah, his mic is off, but he said, "Yeah." The second position is side-lying, sleeping on your side. We're going to go through the problem areas. The first one is the head is actually tilted down out of alignment, putting stress on the neck, et cetera. Brad: Let's go to the second problem. Another problem area is the point to the shoulder, the joint gets squished up in there, causing problems by morning. Brad: The next problem area is the spine can sag right at the waistline as you can see there. We need to get that neutralized. Brad: And the last problem we have is the knee coming over the front of this knee, putting stress on the hip. So no good. Brad: Solutions to these problems. Quite simple. First of all, put a second pillow under your head to get the head in line with the rest of the spine. There you go. Brad: Okay, we're going to get two problems with one pillow this time, both the shoulder and the spine. Take a throw pillow, and put it underneath creating a canal right here for your shoulder so you're not pinching your shoulder into the mattress. And it will help align that spine, so it's straight across just like so. A very nice option. Brad: And in regards to the legs and hip, another pillow is needed between the knees, very comfortable. Most people are very happy to put that one there. Brad: So you will need three pillows for this. So go to the living room, go to your kids' room, and find some pillows. Kids don't need pillows anyways. Just kidding. Yeah, I might have to find them. Anyways, Bob, are you ready to take a nap? Yep. He's ready. Sleeping well is important, and rest is very good. 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 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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 February of 2023. For the original video go to https://www.youtube.com/watch?v=UWtYJhiVU2U&t=15s Brad: All right, we will get right to it, there are six exercises. The first exercise is simply ankle pumps. Bob and I will show you what you do. You simply pull your ankles up, and then push them down, and do at least 10 of them. Make sure you pull up hard, you don't have to push down hard because you can get a cramp in your calf. Bob: That's 10, already. Brad: Let's go to number two. We call these foot circles, or toe circles. I imagine that I have a piece of chalk on the end of my shoe, and I'm trying to draw circles on a chalkboard. Bob: And do it on a stool. Brad: Yeah, it works nicely on a stool, so your heels don't bump into things, you get some real free range of motion. Bob: And it helps with swelling. Brad: Yep, swelling, circulation, joints, freedom of motion, arthritis. All right. The next one is lateral foot motion or windshield wipers. Out to the side, back together. Mine really go out to the side far. Bob: They sure do. Brad: Yes. I was born that way. It's a gift. Bob: Or a curse. Brad: Yeah, it makes you look like you're walking like a duck, but that's fine. The next one is to lift the leg and bend the knee, so hands underneath the knee, hold it there, however, you'd like, and kick up and down. Bob: Do those 10 times also. Brad: Make sure that you straighten it out as far as you can. Bob: And switch. Brad: Stretch the hamstring. If you can't get your hands underneath your knee, just take a towel under your leg to lift up, and boy, that's nice, too. Did you get 10 yet, Bob? Bob: Yep, that's 10. Brad: All right, let's go to the next one. Bob: Next one, hip flexion. Brad: Hip flexion. So in other words, bring your knee up towards your chest. If you want to grab underneath your knee to help a little bit, that's fine. Give your leg a little assistance. Oh, Bob, I'm starting to feel like a new man. Bob: You look like a new man. Brad: Great, my wife would wish I'd become a new man. Bob: Then switch to the other leg. Brad: Yeah. Up and down. If you're sitting in a chair with a backrest, this is one time we don't care if you slouch back because we really want to range the hip, posture's not that important. Bob: And do 10. And the final one is hip abductors. Brad: Oh yes, that's right. If you're sitting on a firm chair, it works best. Bring your knees apart. If you go up on your toes, it works a little better. Brad: Bob's doing the old Charleston. Bob: Yep, that's right. Brad: Yeah, you know who did that? I'm thinking of Fred Astaire, I think, was pretty good at it. Bob: Really? Brad: Yeah, the Fred Astaire. Jimmy Stewart was pretty good at it, too. Brad: Anyways, good luck with your circulation. Take care and be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 Back and Neck Massager 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 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 Wellness: Hand Warmer 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.

If your hip pain started with a fall or an injury, the first question that needs to be answered is if you need to see a doctor. Watch our video Hip Pain? 15 Signs You Need to See a Doctor Immediately. If you have seen a doctor or feel certain it is unnecessary you can proceed with a three-step approach. Step ONE For the first 24-48 hours apply ice to the hip. To prevent ice burn, place a damp towel between the ice pack and your skin. Apply the ice pack for 15-20 minutes to the hip every 3 hours (if able). You can make your own cold pack with two-gallon freezer bags, a cup of rubbing alcohol, and 4 cups of water. Put the four cups of water and one cup of rubbing alcohol into one of the freezer bags. Get the excess air out. Place the bag inside the second-gallon freezer bag and freeze for several hours. It makes a nice pliable cold pack. Do not sleep on the painful hip. Sleep on the opposite hip with a pillow placed between your knees. Step TWO For the first 24-48 hours limit any activities that increase your hip pain or swelling. Limit weight bearing and stress on the injured hip. Avoid stairs and hills for now. Use a cane in the hand of the opposite side of the injured hip. You also can use a crutch or crutches, a walking stick or sticks, or a walker to decrease weight on the area. Step THREE Begin gentle movements. A good starter exercise is gentle trunk/hip rotations in the hook-lying position. Bend your knees to a comfortable position. Lower the knees to your left side and then to your right side. Perform this exercise in a pain-free manner. If rotating in one direction increases pain- skip that direction to start and come back to it later- when less painful. Just work on the direction(s) that are pain-free. After your hip begins to feel better you can partake in the exercise program outlined in the video How to Strengthen a Painful Hip. 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