1. Single leg lifts- 10 per side 2. Single leg lifts with leg extension- 10 per side 3. Opposite arm and leg lifts- 10 per side 4. Glute bridge- 2 sets x 30 seconds 5. Modified side plank with hip dips; 30 sec hold then 10 hip dips- repeat on the other side 6. Bear crawl hold; 30 sets of 10 sec 7. Bird dog- alternate extending opposite arm and leg- 10 per side 8. Plank walks- 10 reps This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

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=VJu5uBWA1tY Brad: All right, if you're 60 years or older, and you want to maintain your independence, be active, and stay self-reliant as long as you can, these three exercises that we're going to show you will maintain and get you there if you need to get there. Does that make sense? Bob: Yes, it does. Brad: Okay, there are three muscle groups we need to focus on. The first one is grip strength. It's incredibly important. You may just need to start by opening and closing your hands to loosen them up. Brad: Then for getting stronger, Bob's got a squish ball or stress ball. You can get those anywhere, online, and that could be a nice way to grip, particularly if you have arthritic and painful joints in your hands. Once you get stronger then you're going to go into something like our hand grip strengthener. Bob: And it's adjustable. Brad: Yeah. This comes in a kit with a ball, a ring, and finger strengtheners, and it's actually quite inexpensive. Bob: So, if you have one weak finger. Brad: Yep, this is really good for individual finger strength. Bob: Or if you play the trumpet. Brad: Oh yeah. If you have an instrument like a trumpet. Then they have a squishy ball here, and a ring that is rather interesting. It squeezes so many pounds one way, and it's a little more difficult the other way, so it's nice to work with. Bob: There we go. Brad: A couple more options, this one's really good. Simply roll up a towel. Squeeze and twist. Bob: Take out my anger. Brad: Yep. It's like if it's full of water and you're trying to wring out that water. Do those 10 times. With all of these, 10 is a good option. The next one is a grip strengthener. This is what I use, actually, it's the Bob and Brad grip and forearm strengthener. It is a good product. I love it because it really works strength on my forearms and my fingers and I can do lateral flexing, radial deviation, and extension, and change the resistance by using more or less bands. Using one band is much easier. If it's too easy just use more bands. Brad: All right, moving on. The next muscle group you would need to work on is quadricep strength. One option is simply to stand up from a chair. You're going to have different options. You may need to push off the armrests of the chair to get 10 reps in. If that's too easy you can cross your hand over your chest. Do not do hands out, Bob. We have a story about that one. Or if you need some help, you could have the counter or the sink in front of you and have that for stability, so when you stand up, you have good balance. Depends on your strength level. Brad: The next one, we call these split squats or lunges. Make sure you have something to stabilize. This is a little more advanced, so make sure you feel stable with this. Bob: You can do shallow ones, even. Brad: Yep, you don't have to go all the way down. There you go. Bob, this is one of your go-to’s, isn't it? Bob: Yep. I do them every morning. Barely awake. Brad: Every morning, Bob's doing the split squats. Just be careful. Do you ever go down and bump your knee on the floor? Bob: Yep, I have. Brad: Yeah, that hurts unless you have carpeting. 10 of those as well. Simple step-ups are the next one. They do recommend that the height of the step be less than 9 inches so you don't stress your knee. So, simply put your hands on the rails to relax and balance yourself, and you can do them one foot at a time like, do 10 on a leg then do the other leg. Or if you want to do it alternating so that you don't get bored, then you're going to count 20 that way, however. There you go, good for quad strength. Brad: And the last major muscle group is ankle strength. A simple exercise, get something for balance, a Booyah stik, a chair, cupboard, and go up on your toes as high as you can. Come back and rock back on your heels. Be careful, rocking back so you don't fall backward. Very important, obviously. Do 10 of those, or you can do more if it feels strong enough. Brad: You can actually combine this with the previous exercise, with the quad, and do stand-ups from the chair, and go up on your toes, then rock back, and sit back down and do 10 of those, and then you put both of those muscle groups together. Bob: Very efficient. Brad: Yeah, very efficient. If you're looking for efficiency, and that's your personality it's great. Bob: So remember, we can fix just about anything. Brad: Except for. Bob: A broken heart. 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 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 July of 2020. For the original video go to https://www.youtube.com/watch?v=PA1IgaJhx4o Bob: How to tell if your knee pain is a meniscus or a ligament injury. This is an update on the topic, we did it once before. We’re going to try to improve upon it, make it better. Brad: That’s right, and we will. With knee pain people are always wondering “Jeez I wonder, is it my meniscus?” Bob: Well they say cartilage instead of meniscus. Brad: There you go, cartilage, or is it that darn ACL or is it a ligament problem? So we’re going to show you that very clearly. Bob: The ACL is a ligament by the way. Brad: Yeah, exactly. But, there are three other ones that could be the problem and that’s what we’re going to show you. First of all, let’s take a look at Sam here. Bob: Let’s do a little anatomy, just real quick. Brad: So, all the muscles are removed, we’ve got the bone and we do have the tendon to the patella. We’re going to take that patella and the tendon, remove it, pull it out of the way. And then we’re going to open up the knee joint and we’re going to look at the meniscus first. So that’s this cartilage and it’s between the tibia and the femur. To me, they look like horseshoes. Bob: Yeah, and they aren’t that pointed like this thing is. Brad: It’s a little exaggerated, but the shape is pretty much there, it’s pretty similar to that. That is there for a cushion. It stabilizes the knee and offers some cushion. But now we’re going to jump to the ligaments. There are four ligaments that stabilize the knee, and we’ve got the ACL open, which is probably the ligament that you hear about in sports very often being injured and oftentimes torn or stretched. Surgery can replace it. Brad: Then also right next to it there is the PCL. ACL means anterior cruciate ligament. PCL is the posterior cruciate ligament. It’s hard to see but it’s back there, that’s the PCL. And they work together, they stabilize the knee from moving forward and backward. Bob: And cruciate means cross, the ligaments do cross. Brad: Yes they do. This doesn’t show it that well but believe us. We’re also going to look at the MCL, the medial collateral ligament. That stabilizes your knee so it doesn’t go out. What would that be? Bob: That would be valgus. Brad: Knock-kneed would be the slang term. And then the LCL does the opposite, it keeps it from going this way. It would be that way if you were bowlegged. So that’s the anatomy and that’s the things that can get injured. Brad: Now we’re going to talk about symptoms. And there is somewhat of a clear difference between symptoms. For example, if the cartilage (meniscus) gets torn, it can flip over. If you ever hear someone say their knee locks up and then eventually it unlocks and it feels pretty good again and they’re fine, then it happens again, that's what's happening. I had one patient going up and down steps, it would always lock up. She did it right in front of me on some stairs, she locked up and moved it around a bit, then it was fine. I said we’re done. I did a few other things but I said you have to go to the doctor. I felt confident it was a meniscus and it was. The next thing is usually a meniscus does not have any bruising or ecchymosis as we call it. Bob: So if it’s a recent injury, you may get some bruising with the ligament but not as likely as with a meniscus. Brad: Right, also with a meniscus, it can kind of happen without any particular reason over time, it just starts getting sore, and then some little thing might happen or maybe nothing, and then it’s just there with the locking. Bob: I’m just going to add to this too, if it’s an acute injury, one that just happened, you may hear a pop with a ligament, where you probably wouldn’t hear one with a meniscus. Brad: That’s right, very common with ACLs. People at football stadiums say “I heard it in the stands!” Meniscus typically is not going to have that. But also with ligaments, whether it’s ACL, MCL, or LCL, usually it’s a traumatic episode or incident. Oftentimes with sports but it doesn’t have to be. Bob: Yeah, they don’t often tear over time. As you said, it can be an athletic event or a trauma from an accident. Brad: A fall, etc. Ligaments will feel unstable, you don’t feel comfortable on uneven surfaces, that kind of thing. Bob: And we should point this out too. It’s very common to often injure a ligament and meniscus together in an athletic event. The terrible triad. Brad: That’s right. And oftentimes there’s going to be a surgery and they’ll address it all while they’re in there and take care of it. Now we’ve got to talk about some tests. So should we go through the meniscus first? Now these tests, there’s three of them we’re going to show you, you can do all by yourself and they’re relatively easy. I like to do them, I use them on my patients on a regular basis. The first one is the Thessaly test. Okay, so Bob’s going to do it and I’m going to do it. First of all, you do it on the leg that doesn’t hurt and see how it responds. And then the knee that does hurt, you’re going to stand on one leg, have the patient hang on to the wall, or you may have a stick or whatever. Bend the knee five degrees, which is very slight. Get it so it starts to bend, then rotate the body. We call this the disco dance. Bob: Yeah and think about it. You’re grinding the joint together while you’re doing this. Brad: And that’s kind of an overstatement hopefully. If it’s a healthy joint, it’s not going to be a problem. If you do have a meniscus or a cartilage tear, it may cause problems and cause pain. And then you’re going to go to 15 degrees, just a little bit further. Not a lot but just like what Bob did, repeat the test, looking for a problem or a tear in the cartilage in a different area. Now if it hurts it’s positive, if it doesn’t hurt, it’s not. The next one, Childress or I call it the duck walk. So, feet are about shoulder width or a little wider. Keep your toes in a natural position, mine go out more, some people will be more straight. You’re going to bend the knees, about until you’re in this position, and so at that much flexion in the hips to the knees and you simply do the duck walk. You only take about four, five, or six steps. If that creates pain in the knees, that’s a positive sign. Brad: Now with these meniscus tests, we’re going through three signs or three tests right there that you can do at home. I’ve got one more to show you. It’s called the Payers test and this one, you lay down, and you can do it on the floor. The right knee is the knee that’s suspected of an injury, put the right foot on the side of the left knee, and let that leg drop down, just by gravity. That stretches the knee and if that also creates pain it's a positive sign. If all three of those tests created pain, it’s a pretty good chance you have a meniscus injury, not 100% but fairly good. Bob: Or cartilage, or as some patients call it, cartridge. Brad: Exactly. I’m going to show you two tests. These are two tests that you probably are not going to do at home. This is what a therapist or a physician may do with you, just so you know. This is called the Apley’s Compression Test. The left knee is the one in question. I put a towel roll or a nice cushion under the leg. That’s just a little more comfortable for the patient. And what I do is I put pressure down and rotate and then extend the leg like this with pressure, with internal rotation and external rotation. That will become uncomfortable and the patient will complain of pain. That would then be positive. Brad: The next one is McMurray’s test. With this one, therapists or doctors will rotate the leg. And I have to be honest with you, I don’t use this one very much and I never have since I learned it because I have a hard time with it. I have seen some surgeons do it on a regular basis. They are really good at it. I’ve had really good luck with my other tests so I feel confident. Bob: What I do when I do this one is I actually put my hands right on the joint. Then you can feel clicking. Brad: Okay so you’re feeling around that joint line. To know where the joint line is takes practice. Most people cannot just say “Oh there it is.” I remember learning that initially. Bob: So it’s kind of a tough test to do, he’s turning it and grinding it. Brad: Now let’s look at the ACL, MCL, PCL, and LCL tests. You’ll need to be a therapist or doctor to do these. It takes a bit to learn it. I’m going to show you one of them for the ACL. Bob: Actually a lot of times you’ll do it on the good leg, the non-involved leg first, just to see what normal feels like. And then you test it on the involved leg. Brad: Right so if the right leg is in question, I’m going to grab under the knee, and this is called the Anterior Drawer Test. I’m going to pull toward me, and that’s going to test the ACL. My thumbs right here are on the joint line and you can actually feel movement. I can feel Bob’s tibia come towards me as I pull on it. Bob: If it’s torn it’s going to move more on this one than it would on the other one. Brad: Exactly. And you can feel it. And there’s not always pain associated with it either, like you may think there is. Then the PCL, which I’ve never worked with anyone with a torn PCL yet. Bob: I haven’t either honestly Brad. Brad: Yeah, but it does happen. Not very often. You simply push toward the patient and compare the good one to the bad one and you can palpate the joint line to see if there’s more mobility. Brad: Now the LCL and the MCL, usually I’d take you to the side of the bed. I’m going to do his LCL first. Can you just relax Bob? And we do a little bend on the knee and I’m going to push away from me with the hand by his knee and push toward me with the hand by his ankle. We’re stressing that outer ligament. You're pretty tight Bob. I don’t feel any laxity there. Bob: I have good ligaments. I've never had any trouble, they always look good. Brad: Now, normally, I’ll do the MCL test facing the patient. I don’t know if the MCL is injured more than the LCL or not. Bob: I think it is often injured with other ones, like with the ACL. Brad: Along with possibly the meniscus. Normally I stand in front but then you can’t see what I’m doing. I’m going to do it here, but I’m going to hold on to the outside of the knee and slightly flex the knee to five degrees. Then I’m going to push away from me at the ankle. So I’m pushing his leg out that way and then I can assess the integrity of that ligament on the medial side. Again, done by the therapist or doctor. And you’ll know what they’re testing for. Bob: But you can see that they’re just putting stress on the ligaments and if they’re torn or stretched, there’s going to be a lot more movement in the injured one than the non-injured one. And that’s the problem, the knee gets sloppy then. Over time if you don’t repair it, it can put more stress on the cartilage and wear it out. Brad: Yeah, premature arthritis, it could lead to other issues there. Bob: I have two friends that had ACL tears and didn’t repair them. One was a physical therapist and he’s now had a knee replacement. And the other one, he’s a friend, and he’s had a knee replacement. So, you get to our age, it starts to show. Brad: With a knee replacement, I think they take the ACL out and it’s nonexistent, so they didn’t have to do that on that part of the surgery. I hope they gave them a discount. Bob: That’s right, I doubt it. There are no discounts in this world. Brad: Alright, very good, good luck with your knee pain assessment. Bob: Yup, 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 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.

Equipment Needed *1 kettlebell Warm Up *30 seconds of each, 2 times through 1. Jumping Jacks 2. Squats 3. Lunges Workout *20 seconds of work, 10 seconds of rest *Do all of the following moves on the right side, then repeat all on the left 1. Hang Pull 2. Squats 3. Lawnmower Row 4. Lunges 5. Single Arm Kettlebell Swing 6. Sumo Deadlift High Pull 7. Side Plank *REPEAT all moves on the left side FINAL ROUND *30 seconds on all moves, no rest in between 1) Upright Row 2) Squats 3) Triceps Extension 4) Swings 5) Front Raises 6) Sumo Deadlift High Pull 7) Plank This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

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=DWGGvsXs8rY Mike: Do you suffer from shoulder pain, upper trap pain, or even headaches? Brad: Believe it or not, it may be from a weak middle trap. We’re going to show you four simple and easy exercises to alleviate this, just like that. Mike: We have found this one muscle, in particular, to be weak, even in weightlifters. Brad: Yeah, so the job for this muscle is to pull the scapula into position. If it gets weak, it can actually wing out like this, as well as drop-down like this. In both of those situations, it can cause shoulder pain, neck pain, and even headaches, because it stretches out the levator scapulae muscle. So anyway, we need to get after this muscle, and it’s not very hard. Brad: Alright, there are four different options to strengthen that middle trap. We’re going to show you all four. Try each one. Do the one that works best for you. I think you’ll get it once you actually try it. The position that you’re going to assume is lying prone or on your stomach. You’re going to put a pillow down. This could be done in a bed, probably best on a floor with carpet. Put a pillow under the head so you’re comfortable. Now this is important, your arms are going to be down t your sides, palms up towards the ceiling. Now Bob’s going to squeeze his shoulder blades together. You can see those middle traps are moving that shoulder blade in. Brad: Okay let’s go back down and we’ll go through this step by step. Okay, the first thing you’re going to do is elevate both shoulders up. Squeeze them in. Now, if the right is the involved side or the sore side, the good side you’re going to relax, and you’re going to the right shoulder up for three breaths. And you’ll just relax and hold that, and you’ll feel the muscles fatigue. When you get done with the three breaths, down we go. All right, that’s the first one. Now, we’ll go to the second. Mike: If exercise one seemed easy to you to progress, here’s exercise two. We’re going to do the same thing; except we’re just going to pick one side and do that. Bob is lifting his shoulder up and he’s going to hold it for three seconds. Make sure to go straight up, don’t bring your arm down during it, or up either. Keep your hand on the mat the entire time you’re doing this. Hold it for three breaths each time and do a total of five reps. Brad: Alright, if that second option is still too easy, you need to advance it with a little more difficulty, simply do this. Bob’s going to pull up and bring the shoulder blade in and then lift up this hand one or two inches from the floor. And again, hold it for three breaths, relax, and do those five times. Mike: And the fourth progression is a similar concept, so Bob’s going to lift the arm up off the ground. He’s going to turn his knuckles up towards the ceiling first, slightly bend the elbow, and then he is going to oscillate and do little circles. He’s going to do 10 repetitions in a clockwise fashion and then he will switch to a counterclockwise fashion for 10 repetitions. How easy is this for you? Bob says it’s hard. Brad: All right, so you’re going to find which exercise is right for you. Do it every day, at least five to six times per week, and you’ll notice after a week or two that the shoulder blade starts to feel stronger, and then good things will happen. So once again, what can we say? Mike: Be a good neighbor and be healthful. 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 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 April of 2023. For the original video go to https://youtu.be/TsGgGJAhY9Y Mike: Get ready to improve your digestive health and alleviate symptoms of constipation, IBS (irritable bowel syndrome), bloating, and abdominal pain with these simple exercises. Brad: So if you want to be able to void better, you can try some of these exercises. They’re simple to do and they can work very well. I think this video is more for 50 years old and older, but maybe not. Bob and I are both 60 and older, and we feel these are a little more applicable to our age. But anyways, good luck with them. They’re good activities. Mike: We want to emphasize that this is not for someone who is suffering from diarrhea. Obviously, that is the complete opposite problem where you can’t stop going. Brad: Right, so to start any of these exercises, you’ll want to get a 16-ounce glass of warm water, drink it all down, so we get some ability for those things to start moving. Mike: So the second tip is if you’re mobile or functional, and you can get out and about, just in general that typically gets bowel movements to occur. This can include walking or jogging or anything of that sort. Brad: Right, I think both Mike and I concurred that for us, going out for a jog works well. However, most people do not jog. Walking a block or two can certainly be enough. The exercise we’re going to show you is if you are unable to get out and do that kind of activity or it’s just not what you’d like to do. Okay, here we go. This first activity is simply lying on your back. You can do this in bed. You’ve already had your warm water. You’re going to take your arms over the top of your head, assuming you have enough shoulder range of motion that it’s not painful. Then you’re going to do some diaphragmatic breathing. This is where you breathe and you’re going to feel your stomach go up, up, up, take a deep breath, and then exhale. This is something a lot of people do not do, and it’s actually a good way to breathe, to relax. And when you do that, it helps push on the visceral content, which gets the voiding moving. Brad: So five times of that, and then the next option is simply bringing the knees up. This is oftentimes more comfortable for people in this position. Again, arms up overhead if possible. In regards to your shoulder range of motion, take your knees and go to the left as far as comfortable and then do the same type of breathing. Let that belly come up as you breathe, relax the stomach muscles, and exhale. Five repetitions to the left and then go to the right. Now you may find one direction gets things moving and the other one may not. Do whichever direction works best for you, and it may be both. Mike: Okay, if you’re not having success with the first couple of exercises, this is another option. For this, you have to have a little bit more ability and be able to get on your hands and knees for this. So we’re going to do a child’s pose type stretch, and you’re going to reach forward, bend down with your arms stretched out, and you can hold this for a duration of time. You can also try going in each direction. Maybe going to the right helps a little more or to the left. This will just kind of help get the bowels moving a bit and get some movement in there. Plus you get a nice little back stretch. Brad: You could hold it for 15 seconds or so, depending on how it feels. Then come back up and do a few repetitions like oscillating. Mike: Another option you can do are called press ups, which is also a back exercise. It gets things moving. Keep your hands flat on the mat like this. You can do mini press-ups if this is tolerable. If you can go the full range of motion, you could certainly do that. Try to do 10 repetitions, just move through the motion and see if this helps. This may work, but this may not. It’s going to be very individualistic. Brad: And I do want to make clear particularly if you’re a little older, you probably will not have near this range of motion. If you can only get up a few inches, that’s fine as well. As long as we’re getting some motion and you’re not creating any other pain like in your back. The next technique may seem a little unusual, but it’s field tested. Bob has used this and he says it works well. You’ll need a broomstick or a mop or something about five feet tall. You’re going to use this on the floor when you’re actually on the toilet or the stool. You’re going to put this on the floor. If you’re using a stick that’s slippery on the floor, you may need to put a shoe down and put it in there so it does not slip on the floor. That’s critical. We’re going to use a Booyah Stik, it already has a rubber end and it will not slip. Go ahead Mike, show them the technique. Mike: So you’re going to place it on the floor and you’re going to grab as high as you can with your shoulder range of motion. You’re going to stretch out, elongate your bowels and your GI tract. When you’re sitting bent over, they’re more compressed, so the idea is to elongate and stretch them out. Sometimes this gets things moving, at least for Robert it does. What you want to do is grab up high and then you’re going to do your belly breaths again like we talked about earlier. Inhale through your nose, expand your stomach, and then breathe out. When you inhale through your nose, make sure you’re not elevating your shoulders. You want to push your stomach out. You want to do this five times in a row and see if this helps. Do you want to talk about the other option? Brad: Well I do want to emphasize, if this is not comfortable, or if it hurts your shoulder or something like that, it’s not for you. This is not for everyone. Mike: But the other option, you can do the same technique but add some rotation to each direction. Go five each way. Belly breathe while you do this. Brad: You really need to learn to be relaxed with this. Be sure to breathe, and relax. We’re going to let things move, so to speak, literally. Mike: So if you’re having constipation problems, try these out. See which ones work for you and obviously stick to that one. They’re not all going to work for everyone. Brad: That’s right. And again, if you’re having problems with this, you’ll need to see your doctor about this, because you need to get things moving. If things aren’t working with a little effort, make sure you get checked out. Mike: So, good luck on the toilet. 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 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.

*30 seconds of each exercise 1. Stand with feet close together 2. Stand with one foot in front of the other; 30 sec per leg 3. Balance on 1 leg; 30 sec per leg 4. Side leg lifts; 30 sec per leg 5. Standing knee raises; 30 sec per leg 6. Tree Pose; 30 sec per side OR 7. Opposite arm and leg lift; 30 sec per side This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2021. For the original video go to https://www.youtube.com/watch?v=wT_o2BPmU6o&t=70s Bob: Let’s talk about sciatica. Let’s get some relief to people out there. Brad: Right. When you have sciatica, pain from the back running down the leg, and you want to put the kibosh on it, and at least get some relief so that you can get through that pain. We’re not going to talk about necessarily a treatment plan, but three different options that you can oftentimes do throughout the day to find some relief. You should be able to find something, some position, that works for you. So, with sciatica, we’re talking almost always about the lower two vertebrae. Bob: L4, L5, or L5, S1. Brad: And we find out that if you can position the spine in a certain way by going one way or the other, forward or backward subtly, or even decompression where you pull the spine apart, you can relieve the pressure on that nerve. The pain will drop significantly. And that is a nice way to manage it throughout the day. Bob: Well a lot of times if you can string a bunch of them together, you’ll find out suddenly, that your pain is gone. Brad: Right, that’s true as well. Yeah, you just have to work with it, and we’re going to show you three different options. We’ve got some subgroups in there. But the four minutes on the title, it might take three and a half. Once you get good at that one you might go down to two. The first time it might take four minutes and 40 seconds. But one way or another it’s just a ballpark figure. So the first one, shall we start with lying down? Bob: Okay. So we’re going to start supine. Brad: So you can lie there in bed or you could do this on a couch possibly if it's not too soft. The first thing that we’re going to talk about is just lying on your back and getting some pillows underneath your legs. Bob: Just one leg or both legs? Brad: Both, you might even want three pillows, depending on how thick your pillows are. And that may be enough to let that pain settle down. It kind of depends. You may want to shift around a little bit. I had this work with a lot of people, if they say this isn’t high enough, and they’re able to get around, lie down next to a piece of furniture, and get their feet up. Bob: He’s talking about an ottoman or a footstool. Brad: Or even a chair if you can, even a soft cushy chair that’s in your living room. Something of that nature. I’ve had good success with this position. Bob: Right, and you yourself would often put a cold pack under your back with this. Brad: So that’s always an option as well, a nice gel cold pack. You don’t want to get one made out of frozen peas or something of that nature. And you just lie there as long as you feel comfortable, you might be there for 5, 10, even 15 minutes. And just let things settle down. Then you can get up and move carefully. Is there anything else? Bob: The leg wedge is actually made for this purpose. Now we don’t understand why, but for some reason, it feels better when you have this little slant here. Brad: That contact against the hamstrings, it just allows you to relax more. You can buy these online, they cost about $30, somewhere in there. But if one of these other options works, this will probably work even better. And it’s up to you, the other ones are just fine. Bob: You don’t have to have so many pillows on your bed then. Brad: Exactly, you can give them back to the kids. Bob: Now prone? Brad: Yes, prone. Now lying on your stomach with sciatica all by itself can oftentimes relieve the stress in the back and get that leg pain to go away. Sometimes you have to lie down and just lay there for 30 seconds to a minute before you get things to settle out. And then if it doesn’t, there are a few little tricks that w. First of all, you can try going back to the pillows. Bob: If it’s too much to lie there without a pillow. Try a pillow first. Put it under your abdomen and see what happens. Brad: Yeah if it feels better you could try two. Bob: You can also, once you progress away from the pillow, get up onto your fist. You can try putting your fist underneath your chin. And then you can actually go to two fists if that feels okay. And then the next progression would actually be the prone prop where you actually get up on your elbows. Brad: And you can experiment with each of these and find which way gets rid of the leg pain and makes things feel better. Do you want to show them the roadkill trick from our course? Bob: Sure. So let’s say the pain is on my left side. You can actually try bringing your leg up. And I’m taking my left foot and putting it on my right knee. And you’ll find out this for some reason, well we understand why, but this will actually reduce your pain quite often. Brad: Right, and if it does, it’ll happen relatively quickly within 10 to 15 seconds. Bob: And obviously if it’s the other side, you’d go to the other side. Brad: And if you want to just do a shift with your hips to the right or to the left. If it’s on your left leg, usually you just slide your hips gently to the right. And you wait 10 to 15 seconds and people will say “Oh yeah, it feels like the pain is coming out of the leg and moving up.” That’s a really good thing. And then you’re going to redo this every hour or so. Bob: So basically you’re turning your body into a banana. Yeah if we take the camera and look from the top. Brad: All right, now finally, this last thing is we talked about the decompression or the traction options. There are a lot of different options for that. We’ll show you the easiest and the cheapest way to do it. Bob: Oh I forgot to mention this one. So side lying, this is one where you put the painful leg on top and you actually put a pillow or two or a Pete’s Choice Pad underneath. And quite often, this takes away the pain and it actually will allow you to sleep sometimes. Brad: Right yeah if you can’t sleep. So here we have the Pete’s Choice pad. You could use the pillow as well. The good old Pete’s Choice. I got one of these for my brother and sister-in-law for Christmas because they were working on a house project and they were working on the floorboards and they’re on their knees all the time. Bob: They probably think kindly of you. Brad: Yeah they’re grateful. So let’s carry on with the decompression or the traction options. Bob: All right, and one is, you could just use any two regular chairs. And the reason is, it’s the seat pan that we’re worried about. Brad: Right, you want to have a solid surface, you’ll see. So you’ll get down here gently, hands on the seats. Now, watch my knees, and everything is the right height. I’m just going to relax my core, so that we get the traction on the low back, push up with my arms, and there we have traction through the back. Now if you find that you’re too short and the chairs are too high, you can put a pillow or something. I’m going to use Pete’s Choice pad. Just anything that gets you up. The idea is you don’t have your elbow too bent pushing up, or you’re not reaching down. You’re at the right height. That you kind of have to fiddle with depending on your height. Bob: Now if you have a solid object, like a countertop, or if you find a bench that is cemented in like at the park, you could lean on the back of it, and just lean forward to get the decompression. This will help you. Stuart McGill talks about that one. Brad: Now the other thing that works kind of neat is just, if you have a pull-up bar, you have some hanging handles, anything where you can suspend your body weight. But Bob, wouldn’t you agree, the key thing with this is that you have to do it with a very controlled motion. Bob: That's why you start with your feet planted on the ground. It can slowly lower you down. And that’s going to allow you to relax and really allow the midsection to relax. And therefore you can get some traction. Brad: And if things are feeling good, you can experiment a little bit with trying to shift your hips right or left or do a slight rotation, but the only reason you’re going to do that, is if it clearly makes it feel better. Either it takes the leg pain away or decreases it. Because you might want to hang and just go to the right if the leg feels clearly better with that, or just straight. And you’ll be there, your hands will probably tire out before anything, 30 seconds or so. Bob: It’s a great thing you can do every hour if you need to just to give yourself a little relief. So the final? Brad: The option is the old inversion table. I shouldn’t say old, they’ve been around for a while. But they can work really well. The bad part about it is I would not go out and buy one if you’ve never used one. You could, but if it doesn’t work. Bob: It would behoove you to maybe go to a neighbor or somebody who has one and try one once. I had one for a couple of years. It’s the Teeter, by the way, a very good product. Brad: The Teeter is built really well. But I’ve had a number of patients who just swear by their inversion table. It worked well for me for a couple of years with my spondy, things started to settle down, I didn’t need it anymore and I sold it used. But here we go. And I typically never advise anybody to go into a full inversion. I think, like about 60 degrees, is good enough. But I know some people who go straight up and down. And I could go there. I figure, if you got enough here, which I’ve always had enough, and the people I’ve worked with, be conservative. And if you haven’t done one of these, I would never go full inversion. Don’t hang too long. Bob: Yes, probably start with just a minute or two. Brad: If you’ve got eye problems you’re not going to use it. If you’ve got blood pressure problems you’re not going to use it. You really should consult your doctor and make sure you don’t have anything wrong with you. If you’re a completely healthy person, you’re probably fine. Bob: And, an interesting fact, this is called a Teeter, cause it looks like a teeter-totter, right? But the guy who invented it, his name is Teeter. Brad: I really wonder if he changed his name after he invented this. I don’t know. I don’t think he invented the whole system but whatever. He’s got a sense of humor, we think. He doesn’t mind if we say that. Bob: Remember, Brad and I can fix just about anything. Brad: Except for a broken heart. There you go. Be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper 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.

This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2022. For the original video go to https://www.youtube.com/watch?v=joOKmnXdMrg&t=365s Bob: Okay Brad and I have worked with thousands of knee replacement patients over the years and I have found that they tend to make three big mistakes. We're going to talk to you about those. Brad: Getting the knee replacement isn’t one of them. Bob: Okay this first mistake Brad, my mother-in-law did this, she went from the walker to the cane, and then to no cane too rapidly. Her knee flared up and she lost motion. Brad: I'm assuming increased pain with it? Bob: Right. So, we really want you to be careful in transitioning. Brad: So oftentimes you'll be with a therapist, and they'll help and guide you, and you say, "Am I ready to go?" And they'll do some balance testing. Bob: I would err on the side of staying with it longer. Brad: Right, yep, yep. Be safe. Bob: Then try it for 15 minutes and see how it is the next day. But don't make the knee worse. Brad: And of course, it's quite a jump from the walker to the cane and even a bigger jump from the cane to nothing at all. It's a good thing to be cautious with. Before we get going on the three mistakes, we want to let people know that the vast majority of knee replacements do very well. I would say at least 95%. Bob: Yes, I've seen that stat. Brad: Yeah, and so we're going through the mistakes. It's going to help you through it. It's not to scare anyone, just to make your positive experience more positive. Bob: All right the second mistake people make is they are given a whole load of exercises and they don't know where to focus but I tell them to focus on bending the knee and straightening the knee. It's going to get strong; I'm not worried about that. I am worried you might be lacking the straightening, or you might be lacking the bending. So those are the things you want to focus on. Brad: Right. The first week or two is really important. And that's why we're showing it in bed. Sometimes it's easiest to start here because that's where you are. Bob: We're using the knee glide here because we think it works really well. And Brad's going to show a flexion on it. Brad: Right. So, the idea is, you can do it on your bed, you can put something on your bed so that your heel doesn't stick. Bob: Like a cookie sheet. Brad: Yeah. Anything to reduce the friction because it doesn’t move as easily without anything. You need something to allow it to move freely. I've got a belt here or a strap, and what I'm going to do is just put it around the shin or if it's long enough to wrap around your foot. And then you can pull. The one thing with a knee replacement is when you're bending it or straightening, that is one-time the pain is okay. You need to break up that scar tissue. Bob: And I think it helps when you are in control. Brad: Right. As opposed to being pushed. Bob: If I'm pushing, they don't let me go as far as when they do it. Brad: Yeah, you just cannot relax when someone else is inflicting pain on you. That’s true. It's a direct way to say it. So again, we're going to bend it as far as you can stretch it. Then let it go back down. Some therapists will say you need to hold it and stretch it in pain for 30 seconds. I've always had good luck going pressure on, pressure off. Bob: Yeah, exactly. Now we can roll a towel up and do an extension right here too. Brad: So, in other words, getting the knee straight. And a lot of people think just bending the knee is important which it is, but getting it straight is equally or sometimes more important. Especially for walking. So, let's say I can't get the knee completely straight. Bob rolled up the towel and put it under my ankle and there's an air gap, and just sometimes relaxing and letting gravity pull the knee down is enough. Bob: You could sit up too if you want. Brad: Yeah, if you have a bed that goes up or you're comfortable sitting up that’s fine. Bob: It will put a little more stretch on the hamstring. Brad: Then I am going to put a little pressure above the kneecap, you know because you're going to have an incision here. You must be careful and mindful of that particularly early on. And stretch, stretch, stretch. This one's good to put the cold pack on there. Bob: If you don't have the knee glide, you can just put a towel roll under the ankle. Brad: Or any kind of comfortable cushion that creates the gap. And then put that pressure down. Bob: Brad is also going to be doing these same exercises in a seated position. Brad: Yeah. So, what we need is a slippery surface. You can have a shiny floor with a sock on and you can start to do motion forward and back. Bob: A lot of people do floor scrubs. If you're on a tile floor, then put a towel down and then slide back and forth. Brad: If you're on carpet you can use a plastic clipboard or cookie sheet, anything to make it slippery and slide forward and back easier. But we find what works the best is a knee glide again. That's what it is made for and that's why it works well, with very little friction. You can use your other foot to help push. Bob: That's where it really pays off. Brad: The unique thing about the knee glide is you can change the angle and that's one thing you cannot do with the towel. Bob: Right. This could be a lot more comfortable on your ankle and it's going to give a little more resistance to the quadriceps. Brad: Yep, so you're going downhill here, and as your range of motion gets better it's oftentimes helpful to strengthen that hamstring by turning it around. Bob: All right, the third piece of advice I like to give to my patients is don't listen to other people, especially other patients. You know, everybody has a Mildred in their life, right? Brad: Mildred? Who's Mildred? Bob: Mildred is always the lady who knows a lot more than you. And she’s going to say, well my knee got better in two weeks or whatever. You know, first off that's not true. I mean it probably took a month or two months, but she remembers it that way. Brad: Some people do really excel fast, but it really doesn't matter. Bob: Exactly. It's just going to throw you off. I mean if you have two knees done, one is going to be way different than the other. It's always different. You can't predict how it's going to go. It's going to end up good, just give it time. Brad: Yep, some people get to walking without their cane or their walker within three weeks, others will take four or five or six weeks, and they all end up in the same place in three months. Bob: Right, they're all happy. Brad: Absolutely. So really, it's important to stay positive with your rehab. Bob: Good luck! 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 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.

Warm Up *30 seconds of each, 2 times through 1. Jumping Jacks 2. Squats 3. Mountain Climbers Workout *45 seconds of work, 15 seconds of rest *2 rounds, resting 1 minute in between rounds 1. Back Rows 2. Single Arm Triceps Extension *45 seconds per arm 3. Bicep Curls 4. Band Pull Aparts *Start with arms out in front of you about shoulder distance apart, pull the band apart (as pictured), and back in. 5. Chest fly’s 6. Upright Row This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

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=N0LAEOTf02M&t=128s Brad: Exercising, walking, any activity that you do to increase blood flow in your legs, can be a wonderful idea. Mike: But it can be absolutely the wrong thing if you experience any of these symptoms. Here are the warning signs to look out for. Brad: Let me give you one example, you are doing an exercise, whether it's walking on a treadmill, or on a stationary bike, and you consistently get pain in your legs and feet. It may be cramps, it may be burning, or it may be numbness. But another thing that always happens is when you stop to rest, that pain, those symptoms, go away. Mike: This is a sign of peripheral artery disease. That means your arteries are being blocked, and the blood flow isn't getting down there. This is relatively common in people, but you want to see your doctor and get it diagnosed properly. Brad: That's right. All right, this is one diagnosis I'm very closely familiar with because my father had it prior to his death. When he'd get up and walked, within a hundred feet, his muscles and his legs felt weak. He always said, "My feet are breaking down," and he couldn't understand it. The color of the skin is kind of like a blue-gray or an ashtray color, which in his case, the pulse in the feet is weak. We did a video on testing your pulse in your foot a while ago. So, all these symptoms are consistent. Mike: And it may be appropriate to still exercise if you have peripheral artery disease, but you want to check with your doctor first, have a good assessment, and set up a beginner exercise protocol for it. Brad: Exactly right. You do not want to work through the pain on this, you want to do it appropriately. You probably need to see a personal trainer or a physical therapist to make sure you do not overdo it. Mike: Another reason you may be having calf pain, is due to a DVT, or blood clot. Brad: Right, so a DVT, the same as a blood clot, means deep vein thrombosis. They typically happen in the calf, in the upper calf. It means that you have a blood clot interfering with the blood flow. Again, this can be very serious. It usually only happens in one leg, and you really need to see a doctor to have this looked at and assessed. They're not very serious if you catch it early, it's treated with medications, and it's not a big deal. I've worked with many, many patients over the years with blood clots. We go with the doctor's recommendations, and things work out very well. But you need to get it checked out. Mike: So if you're having calf pain, make sure to get checked out. It could be either of these problems. And what else are people supposed to do? Brad: Well, obviously you and I concur about this, so we feel very strongly, and it is the right thing to do, but yeah, the four Bs, or three Bs. Mike: We want to be happy. Brad: Be careful. Mike: Be helpful. Brad: And behave. 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 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.

Warm Up *30 seconds of each *2 sets 1. High knees 2. Sit to stand (on a chair) 3. Side steps Workout 1. Sit to stand w/ weight (30 sec) 2. Chest Press (30 sec) REPEAT both exercises 1. Deadlifts (30 sec) 2. Bicep Curls (30 sec) REPEAT both exercises 1. Forward leg lifts (10 reps) 2. Side leg lifts (10 reps) 3. Back leg lifts (10 reps) Repeat on the other leg 4. Lateral raises (30 sec) 5. Repeat forward, side and back leg lifts on each side (10 in each direction) 6. Front raises (30 sec) 1. Calf Raises (30 sec) 2. Knee Raises with Bicep Curl, right and left side (30 sec/side) REPEAT both exercises Final Round *1 time through on everything* 1. Sit to stand (10) 2. Chest press (10) 3. Deadlifts (10) 4. Bicep curls (10) 5. Lateral raises (10) 6. Front raises (10) 7. Calf raises (10) 8. Knee raises with bicep curl (10/side) This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!