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=Vizes_2enyg Mike: Are you tired of slouching and experiencing discomfort from poor posture? Brad: Well, if you are, look no further. We have a simple exercise that you can do at home and really get tall and strong. Mike: This exercise only takes 30 seconds to do, and in our opinion, it's one of the best posture correctors you can do. Brad: So we recommend doing this exercise throughout the day. However, we're going to give you some additional exercises that are going to help you as well. Alright, to do this exercise, you're going to need a broomstick, a piece of doweling, PVC pipe, or a Booyah Stik. It should be about five feet long. We've got this little mop handle, it works fairly well, but it's a little short for me. I could put it on the floor, which is what I'd like to do, but it's short, so I'm going to put it on my chair to get the right height. And this works really well. If you have a broom handle and you want to keep it from sliding around you simply take your shoe, and put it on the floor, or in your chair, so that it does not slip around. It has to be stable there. Brad: And then you simply reach up as high as you can with your hands, and you're going to lean forward. Lean forward and get a stretch. Now you can do it seated, or Mike is demonstrating it standing. Mike: Yes, so reach up as high as you can, and as you're reaching up and leaning forward, try to pull down. That's going to get the nice stretch you want, and it's going to help prevent any slouching, it helps with your breathing, and Bob says it's even helping with his digestion. So give it a try if you're having issues in that realm. But do this and try to hold it for three breaths. Brad: And relax and exhale. You're going to feel the lats stretch, you're going to feel the ribcage stretch. It's all the way down into the back and the shoulders, which helps with that posture we're looking for. Mike: An alternative to this is to take the pole or stick, or whatever you have, and put it on one side, grab up with that single arm as high as you can, and kind of lean into it, so you're kind of getting the latissimus stretch a little more, and just isolating the one side. Brad: This also happens to be a nice stretch if you have one-sided low back pain, you can also do this and see how it responds, it can be an excellent stretch for that, on the painful side. Mike: Make sure to inhale and exhale for three breaths, and then switch sides, make sure to do it on both sides. You don't want to become lopsided. Brad: I've been lopsided all my life. All right, and the final stretch, this is one of my favorites for posture. Take your stick over the top of the shoulders and we're going to bring the chest out, and at the same time bring the chin in. So it's called the chin tuck, chest out. And you'll feel a nice stretch right across the chest. Mike: I would just say do this 5-10 times. You can do reps, or you can hold it. Just breathe through it, nice, good stretch, make sure you're grabbing wide. I can't bring my arms in, it is very uncomfortable, so grab nice and wide. Brad: There you go. I also do a little gentle rotation. Don't do this if it's uncomfortable, it needs to be relaxed and comfortable, breathe, and take it off, and you'll find, there you are. Good posture. Mike: The Booyah Stik does work well for these exercises. Brad: Okay. Be careful. Be Healthy. Be Happy. Be helpful. 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 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 September of 2022. For the original video go to https://www.youtube.com/watch?v=ndqMrPvm_LM Brad: We’re both going to show you three exercises, that aren't really exercises, to improve your balance. We’ve done videos where you’re doing these awkward things and squats and strengthening exercises. None of that with this protocol. It’s going to be fun and you’re going to get it done in 90 seconds. All right, Bob, just a brief review on how your body stays upright and continues to balance without falling. Three systems. Your vision has a great deal to do with how your body stays upright. The next one is your ears or vestibular system. It’s like a level in there telling your brain where your head and body are. Finally, proprioception. Bob: Knowing where your body is. Brad: Right. Your body knows where your legs and feet are without looking because the nervous system is talking to your brain. You don’t have to look. We’re going to challenge all three of these without those exercises that can be a little dangerous if you’re by yourself and you fall doing the toe touches or squats. Bob: These are very simple. Brad: First, you’ll need a chair with armrests. In front of you, depending on the level of balance that you’re at, if you feel wobbly while you’re doing these, you’ll need a solid chair in front of you or a cupboard or something you can grab onto in case you lose your balance. This will challenge your balance. The first one is simple. You’re going to stand up. It’s nice to have a timer for 30 seconds. You’re just going to stand still and see if you can stand still without touching anything for 30 seconds. Brad: If your balance is good enough at this point, you’ll bring your feet closer together, which will challenge you more. When the 30 seconds is up, you’ll sit back down and relax. If that was challenging, you’re going to stay there. We’re going to show you how to advance that but that will come up later. Brad: The second one. Stand up, and set your timer for 30 seconds with your eyes closed. Most people will find this quite a bit more challenging. Bring your feet closer together if it’s too easy. You’re going to find that makes a big difference. You’ll need something to beep or someone to tell you when the 30 seconds is up, you can’t do it the old-fashioned way. Bob: You might put your hands on the counter lightly. Brad: Yeah, sometimes I’ll have my patients put just their fingertips so you can feel it and that offers stability or if you do lose your balance, you’ll catch yourself. If you happen to lose your balance, the chair is right behind you so sitting in the chair is the worst that can happen. The last challenge is proprioception. The way you do this, you need to stand on something that’s not stable. If you’re at your house, you can use a pillow, or you can take a cushion off a piece of furniture. I’m going to use Pete’s choice cushion, that’s what they’re made for, but you don’t need one of them. You’ll put it down on the floor and stand on it. Eyes will be open, and both chairs will be there, but things will be wobbly. Stand for 30 seconds. Your ankles may be wobbling around if you’re challenged. Brad: If you want to double up, you can do this with your eyes closed. Then you’re working everything together. I’m already starting to be challenged. Pete’s choice is something firmer but not too firm, it works well. Now, let’s say all these were easy and you didn’t feel challenged enough. What you do is you’re going to start out without Pete’s choice and do the whole thing all over with only one foot. One foot, eyes open and see how it goes. Bob: A lot harder. Brad: Then do it with eyes closed on one foot. I’m not doing this well. The challenge is there for someone who is low level to the people who are advanced. No real exercise is involved. 30 seconds a piece, 90 seconds for all of them. Keep your balance toned in, tuned in, and stay upright. 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 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 March of 2021. For the original video go to https://www.youtube.com/watch?v=f3G_-S_2HUk&t=2s Bob: Today we're going to talk about 10 exercises to never do with osteoporosis, especially if you have severe osteoporosis. Brad: Sure Bob, you bet. Bob: So, kind of a softening of the bones. I think people know what it is, right? Brad: Yeah, it puts you at risk for a fracture. Bob: One of the biggest concerns with osteoporosis is that you can get a compression fracture of the spine. A compression fracture happens when you move into a flexed position, especially with weight bearing or with added weight. Brad: Right. If there's an impact, that obviously increases that risk much more. So, we want to avoid that. Bob: We want to avoid the jarring through the spine. Brad: We know from working with a number of patients over the years, compression fractures in the spine are painful and they don't go away quickly. Bob: No, they don't. I've seen people literally just bend over with that rounded back and get it that way. So, it doesn't take much. That's why you really want to learn good body mechanics when you have osteoporosis. Brad: And we should mention, typically this is older people, and it affects women more than men because of the change in their hormones at menopause. So, I would say people in their 60s really have to start thinking about this and older, of course. Bob: I'm sure your health professional is probably bringing it up to you. Because they try to monitor that fairly closely. Brad: Right, and there's a test they can do with the actual number to see what level you're at. We have a video on that, and I gave all the details. Bob: Sure. All right, number one, you shouldn't be doing toe touches. Well, you shouldn't be doing these anyway. But a lot of people do it for stretching and it's just not good for your back anyway. Bob: You certainly don't want to be doing those and you don't want to be doing it lying down like this. You don't want to be going this way either. Brad: Yeah, some of these traditional therapists call it traditional, old-fashioned strategies that they thought were good at one time, but there are much better ways to do it now. Bob: It'd be the same with sit-ups. Look how I’m rounding out and putting pressure on the back at the same time. So those two are both ones that you want to avoid, even if you don't have osteoporosis, we don't want you to do it. Bob: So, watch your rounded back with any stretches or there are a lot of yoga poses that you can't be doing. I'm sorry, you can't be doing ones where you're bending, or you can't be doing the ones where you're badly twisting either. Brad: Particularly going to end range or really pushing the stretch hard. That just puts more and more stress, especially if you flex and rotate at the same time. Bob: And they fold, I don't know what they all call it like the fold. Brad: The comments are going to be coming in. Bob: I know, but you're rounding out. And if you have osteopetrosis, you shouldn't be doing that. There’s also the side bend triangle. I'm sure I'm screwing it up, but you're compressing on one side of the back really, badly. Bob: Now this one, you cross your leg over and twist. Brad: We used to do it a lot in karate. I called it the pretzel. Bob: Now again, I'm bent and I'm twisting, it's called the Lord of the Fishes. What a name. So, I don't want to be doing that one. You want to be careful with jumping. Now, there have been some recent studies that show that it can help your osteoporosis by creating bone, you know, Wolfe’s Law. Brad: Right. But that's controlled jumping. I had a course where they actually do that in classes with older people. But they're typically holding onto something and they start out with a small bounce like this. Bob: Awesome. You don't want to be doing a jump rope or jumping jacks. It's just too much impact. Brad: Don't jump off the back end of a pickup truck for some of those older farmers. That's a good way to pop it. Bob: Number six running, you should choose speed walking instead. Do you know how to do that, Brad? Brad: Speed walk? Bob: Yeah. Brad: No. But I did a race once where he could keep up with me walking. I was running a seven-minute pace and he could walk there. I couldn't believe it. He was a professional. Anyways. Bob: Next number seven. You want to avoid sports that involve a high risk of falling. So, you know, skiing, no matter how good you are, you may fall, ice skating, rollerblading. You know, these are things I'm sorry, as you get older, you're going to have to avoid because you get a compression fracture, you're not going to be happy. Brad: Right. Bob: So, this is not really a sport per se, but a recreational activity, snowmobiling. Brad said, the suspension has gotten much better, but you're often rounded out and bumping up and down. Brad: Particularly the person on the back. If you're a rider and someone in front, and maybe they're a little younger and they like to give you a little scare. The back of the snowmobile is much more compressive, or bouncy than the front. And if they want to do a jump just to scare you. And when that thing lands, it’s jarring. Bob: It sounds like something that you did. Brad: I did. Yeah. Bob: And you probably wonder, oh, what happened to my wife? Brad: No, this was when I was younger, I was single. It wasn’t my mom either. Bob: Next one is golf, which I was kind of surprised a little bit because you can kind of modify your swing, but they had three case studies of women that got compression fractures mid-swing. So, you must be careful. Brad: I didn't think you'd bring that up. Because you're an avid golfer. He's serious about that one. Bob: I know, and tennis is the same thing. You know, you're putting some weight and you're twisting again. I think you can do a modified version of these. But you'd have to learn how to do that. So, you need to move your pelvis when you're moving your back basically. Brad: It is kind of a double-edged sword because as you get older, you want to stay active. But if you got osteopetrosis, keep those considerations in mind and dampen things down so they're not so aggressive, or find another activity, maybe bicycling. Bob: Yeah. You know what would also be bad is bowling. You're bending over. Brad: We're not going to have any fun when we get older if we get osteopetrosis. But no, there are always ways. Brad: Biking could be bad too unless you make sure you're upright when you're biking. You don't want to be rounded out. It's not a lot of pressure because you put some pressure on your arms. Brad: They've got some of those nice bikes. They look old-fashioned with the higher handlebars. Bob: They have recumbent ones too. All right. Brad and I can fix just about anything. Brad: Except for- Bob: A broken heart. Brad: 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 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 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: Chair and mat *If possible, complete this routine after a walk or workout so that you are fully warmed up* Warm Up (2 minutes) *30 seconds of each 1. Walk in place 2. Arm Circle forward and reverse 3. Knee raises 4. Neck circles Workout *Hold each stretch for 30 seconds per side 1. Neck stretch- Right and Left 2. Side stretch- R and L 3. Arm stretch across the chest- R and L 4. Tricep stretch- R and L 5. Standing quad stretch- R and L 6. Standing IT band stretch- R and L 7. Standing hamstring stretch- R and L 8. Shoulder stretch 9. Butterfly 10. Figure 4- R and L 11. Lying hamstring stretch- R and L 12. Knee pull- R and L 13. Quad stretch (laying on the side)- R and L 14. Seated hamstring stretch- R and L 15. Runner’s lunge- R and L 16. Cat/cow 17. Child’s pose *Rest 1 minute *Complete 2 more sets 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 May of 2020. For the original video go to https://www.youtube.com/watch?v=23ZWC5EgdLs&t=353s Bob: Boy do we have a treat for you today? Today we're going to show you how to get rid of muscle knots in the traps, trapezius, shoulders, and back in 90 seconds. Brad: Exactly. Bob: We're not hyping it, this is an actual technique and Brad's going to talk about how it worked on a different part of your body, right? Brad: Oh yeah, I'm excited about this. It's nothing new and it's been scientifically proven by many studies, clinically proven. It started back in the 50s by Dr. Lawrence Jones. And originally it was called Strain/Counterstain. Bob: That's what I remember from my earlier days. Brad: Right, and now it's more often just called positional release. Typically, a therapist does it, but we can teach you the basic parts of this so that you can do it at home. Bob: Yeah, we're basically going to show you how to get the knot out of the shoulder or upper back, a very common place for knots. It's a few steps but just follow along with us and you'll be able to catch on. Brad: That typical spot, there is a trigger point oftentimes in the levator scapula or the upper trap, that tightness you get from poor posture, tension, all those things that add up in your life. And it seems to end up commonly, right here. Bob: Yeah, I feel a little bit there. Brad: Yep, and every patient I have had that I work on their shoulder, I usually find that spot and I say, "You see that?" And I say, "Don't worry, everyone has it on both sides". But when you're tight and it's painful, it's much worse. What you want to do, when you feel that tightness is take your opposite hand and reach over and find that knot. You'll find the muscles a little knottier there. Bob: Yeah, it's an area of hyper-irritability. It's a nodule basically. A marble. Brad: In school I had a teacher say, "It's like a tootsie roll." And it kind of is, it's about that size and you'll feel it and it’s tender. And when it's really knotted up, it's very tender. So just palpate that and get a benchmark for how painful it is. Now you can do this in a couple of different positions, but I'm going to show you how to do it side lying. If the right shoulder has the knot, then you're going to lie on your left side. We’re probably going to need two pillows. Bob: I can still palpate that area too lying on my side like this. Brad: Now, the thing about this is it's a positional release and the position of your head and your shoulder is very critical. The muscle basically starts at the far end of the clavicle and goes up to the head and we want to shorten that muscle as much as possible. Brad: The whole theory is, neurologically, that's going to allow the muscle to relax, which is going to increase circulation, blood flow, and oxygen which is going to allow that knot to release. And you'll feel that when you get that circulation going, everything feels much better, and it carries on. Now that we have covered the theory, we're going to go back to the practice. So, Bob is going to take his head, if his right is the painful side, he's going to side bend his right ear towards his right shoulder. Then he's going to extend a little bit, and look away from the right shoulder, or rotate to the left. Bob: So, I'm bringing my head back a little bit. And then look away. Brad: So this is kind of an awkward position and then we need enough pillows so that you can relax and maintain that position. Now you can palpate again if you feel that painful spot dramatically decreases when you touch it, this is all the farther you have to go. Then you have to hit a timer or watch the second hand on the clock and you go for 90 seconds in that position, it's critical you go at least 90 seconds for things to release. Now, if you palpate and still feel sore, then we're going to add shoulder or scapular elevation, so the shoulder goes up towards the ear. You may want another pillow for the painful side arm to relax. Bob: Or you could even bring your arm up overhead? Brad: Yep, or you can reach over the top like this. And you can adjust yourself however it takes so that muscle relaxes, and the painful spot feels better. Bob: Oh, I can feel the knot is just disappearing now, the one that was there. Brad: So, what pain level were you at when you pushed initially? Bob: It was maybe at one or two. And now it's gone. Brad: It's gone, so you're there. So, the person is completely relaxed in a quiet area for at least 90 seconds. Bob: Can you do this in a seated position, Brad? Brad: Yes, you can. You probably want to do it in a recliner or something where you can get pillows. We’re going to give you a bonus here. So, 90 seconds went by, now it's critical when you come out of this position you come out of it slowly. And you just relax, you're breathing. Bob is going to get up in a nice relaxed, slow manner. Bob: I'm breathing. Brad: Yep breathing, relaxed. And when you're done, you can do some gentle and slow range of motion with your neck. We're not going to get after it and stretch hard on it or anything like that, we're just going to do some gentle motion. Remember that muscle's relaxed, now we want circulation to continue to flow, just allow it to continue to relax. Brad: Also, you can do a little massage on it as well if you want, not hard. The knot is gone, we just need to get the circulation moving. And then you're done. You can repeat that three or four times a day because it may come back particularly if you're tense or if you have poor posture and you're not aware of it. Poor posture is often why that particular knot starts or originates. Bob: Yeah a lot of times you're not moving and you're concentrating and you're focused on your work and that's how it develops, but let's try it in a seated position. Brad: Sure. Bob: So basically, I'm going to do lateral side bending. So, I'm going to the right and I'm bringing it back a little bit, now I'm turning away. Then I'm lifting the shoulder. Brad: Now, again, Bob does not have a chair to lean into and relax in so this would be a lot better if you were in a recliner. And then you would have a pillow. At least one pillow there to rest your arm on. You could have a pillow behind your head. A recliner so you can adjust the angle would probably be ideal for someone on this. Bob: I have to be honest; I think I almost would rather do it sitting. Brad: It may be a good option. In the clinic, it’s easier side lying because you've got a patient laying there and it's easier to work with. Bob: That really zaps it away. Brad: This has been proven. Bob: I guess I'm a little shocked that it's working that well. The pain was there and now it's gone. Brad: This is going to be big, Bob. Bob: All right well if you want to do it on the other side, I'm going to show that quick too. So left side, left side problem we're going to angle, laterally side bend. You're going to extend it a little bit. You're going to turn away and then you're going to elevate the shoulder. Brad: If you don't have something to rest the arm on if you do it seated, it's not going to work because your muscle is going to contract to hold that shoulder up. Bob: So, you can't do it sitting without support, you need to be leaning in a chair. Brad: Yep, and support the elbow and the arm. I did this technique for my tennis elbow along with cross-friction massage and another mobilization that was helping. Bob: And it really helped. Brad: The next day I forgot all about it. It's like "Oh, my tennis elbow is gone." Bob: Yeah, he's going to do a video on tennis elbow too. Brad: Thanks for watching everybody, appreciate it. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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 November of 2022. For the original video go to https://www.youtube.com/watch?v=Ap3nqtRSDbQ&t=56s Brad: All right, if you’re experiencing headaches, neck pain, or even shoulder pain at your workstation, we have a no-exercise fix for you. 10 seconds and the problem is solved. Bob: It will put a smile on your face Brad: If you’re sitting, whether you’re working or watching TV, and you’re experiencing neck problems, neck aches, headaches, shoulder pain as we mentioned, these are what you’re going to do. This comes in two steps. The first step is no big surprise, everyone knows this I think, simply assess your posture. I’m slouched, and my head is forward. Everything is bound and determined to cause pain all over. Bob: Slouching will feed your headache. Sit up straight and lead through the chest. Brad: Up we go. Sit up, shoulders back. Think about bringing your sternum forward. That straightens out the spine. The chin will come in automatically and you have that neutral posture. Bob: Everything lines up. Brad: There’s one thing you have to do after you do this to have complete success. The key to this is the position of your scapula or shoulder blade. Bob has good posture, but on the right side that shoulder blade, which should be higher has drooped. He is right-handed, and he uses his mouse on the right side. If you look at the tension of his shirt, it’s pulling. The same thing happens to the muscles that go to the neck and the shoulder. If the shoulder blade is drooped because of the weight of the arm, we need to release that tension and let the shoulder blade rise. Brad: It’s simple. We’ve corrected the posture, now we need to unload the scapular droop or depression. Simply, if you have a work chair that you sit in, look at your armrests. Bob: Are they adjustable? Brad: Right. With the armrests at the lowest setting, my scapula is drooping. I brought the armrests up and now it’s better. Bob: You almost want to overcorrect. Brad: When you relax and the weight of your arm goes into the armrest, not pulling the scapula down. You’ll feel immediate relaxation of those muscles that cause the pain or headaches, which will all go away within a short amount of time. Bob: Do you think we should mention that this is from Rick Olderman? Brad: Rick Olderman, the therapist that has 20 years of studying all these little intricacies. Bob: He’s an amazing therapist. Brad: Now, if you happen to be watching TV and you’re on a couch or your chair does not adjust and it’s too low, simply take a pillow and put it under your elbows. Bob: It keeps that shoulder blade raised up. Brad: Right. Bob has found out something. He has the same problem. The pillows work but who wants to work with a pillow there all the time? Bob: Right, it keeps falling out. Brad: The towel roll. Probably the most useful tool in the house for therapy. Put a rolled towel under your elbow instead of the pillow. It does the same thing. You can take some tape or rubber bands to wrap around the armrest. You can’t go wrong with duct tape. Bob: You’ll know if it feels better. Brad: Yeah, you’ll notice very quickly those muscles relax, blood flow getting back, tension going away. Good luck with your shoulders, headache, scapular droop, and whatnot. Bob: Thanks! 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 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 (2 minutes) *20 seconds of each 1. Jumping jacks 2. Squats 3. Reverse lunges 4. Mountain climbers 5. Hip hinges 6. Jumping jacks Workout *45 seconds of work, 15 seconds of rest 1. Goblet squats 2. Lawnmower row (22 sec/side) 3. Kettlebell swings 4. Single arm high pull (22 sec/side) 5. Reverse lunges (22 sec/side) 6. Bicep curls (22 sec) and Tricep extensions (22 sec) Bicep Curls Tricep Extensions *Rest 1 minute *Complete 2 more sets 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 November of 2021. For the original video go to https://www.youtube.com/watch?v=Tk0VZ8oV7j0&t=432s Bob: Well, what should we talk about today? How about how to fix plantar fasciitis while you walk? Brad: As we know, plantar fasciitis, typically foot pain on the heel, can last for weeks, months, and up to a couple of years. Bob: Even years, yes. Brad: It's a really debilitating type of problem. Bob: So, do you want me to show where plantar fasciitis occurs? Brad: Yeah, let's talk about some of the symptoms, and what people are experiencing. I bet you anything, people are going to say, "It hurts when I get out of bed in the morning, and I put that initial weight on it, and it kind of makes you limp, but it gets better with a little time. Bob: It's very typical. What we're dealing with is a tight fibrous material that runs on the bottom of the foot all the way up into the toes. And during the night it begins to heal, and then in the morning when you step on it, you break open the healing. Brad: Yeah. When you sleep you kind of point your toes down so the plantar fascia is on slack, then when you step on it, it pulls apart. So, it's like pulling the scab off a wound. Bob: Right. Where the red ‘X’ is, is a very common right in this spot. That's a telltale sign. Brad: Yep. When I have a patient, I'll kind of push around that area and look at their face and see their eyes open, and it's like, "Ow!" Bob: So, let’s start with how we're going to treat it. Brad: Well, yes. People are probably interested in seeing what the title talks about. Bob: So, all these things you should do before you get out of bed. The first thing you're going to do is stretch the plantar fascia. So, I'm going to take my hand, I'm going to grab the top of my foot, the forefoot, and I'm going to pull back the toes and the foot and give it a good stretch. Brad: You can do it while you're lying on your back in bed. You can sit on the edge of the bed while you do this, but do not get up and walk around yet. Bob: And then you want to do a little bit of massage to the area. Now you can do it with your fingers or your thumbs. A way to start is not to hit the painful area to start, maybe work around it. Start hitting the circumference around the area. Then you can do a splaying massage, where you put your thumbs together and pull them apart, and eventually get onto the spot. Brad: You can see where you're pushing in deep, the plantar fascia is tough material. You have to get in there and work on it. Your thumbs will get tired if you're doing it properly. Bob: Right, now, if you want to splurge, go ahead, and use a massage gun. And we have one here that has the ball attachment on it. Brad came up with this because you would think when you start with the massage gun that you would go right straight on. You can, but it's a lot more effective if you come in from the side and work it this way. And again, I would work around the painful area, and then if you can tolerate it, hit the painful area. Brad: Now you don't have to do the gun massage. If you don't have one, simply do it manually, and then we'll go to the next step, which we'll get to in a second. But this really does feel good. Bob: Well, it's easy to do. Brad: It is. You don't wear your thumbs out, especially if you have arthritis in your fingers or your thumbs if you're like Bob's and our age, where that kind of starts to happen. This really is a nice hand-saver and finger-saver. So, you'll wake up, you'll do the stretch, and that'll take 30 seconds. You'll do the massage. That'll take a minute or two. So, you have maybe two minutes total of preparation, and then what we're going to do is, like the title says, "Heal it while you walk," so, what we're going to go to is Kinesio tape. Bob: Right, K tape. Brad: This is a process that Bob and I years ago were kind of poo-pooing. It's like, "Well, does it really work or not?" And we've done more investigation into it. And then we got a hold of the book "Practical Guide to Kinesiology Taping" by John Gibbons. Bob: Yeah, he was on our podcast, and he convinced me to take another look at it. And he does a lot of it. Brad: He's been doing it for over 20 years. He is an expert. Bob: He gets involved in a whole lot of areas too, not just K-taping. Brad: So, we're going to use his recommendation on how to K tape for this. I'm going to show you now, what I did is, yesterday, I thought, "I wanna see how this really works on my feet." So, I taped myself yesterday, and I wore my shoes and whatnot all day yesterday, and all night. And I got up this morning, I went to the pool. I went swimming with it, and I thought it held up very well. You can see it's holding on. Bob: It's curling a little bit on the bottom though. Brad: It is, right down here. It did come off. Before I went swimming, that was tight as could be. So, I'm walking across the pool, wet and whatnot, swimming. Bob: It is still hitting the area where you want it to hit. Brad: Right. Exactly. So, I'm going to pull this off, and I'll demonstrate how you apply this properly, according to John. You know, this is a nice book. He goes over all the parts of the body. I've been using this on my wife's shoulder, and she's been happy with it. Bob: And trigger finger too. Brad: Oh, that's right. We just did it with that. I really don't think it's something that's going to cure everything just like that, but I think it assists. Bob: It helps accelerate the healing process and protects the joint and the area. Brad: Yep, exactly. That tissue that we're supporting. So, you do the stretching of the big toe, as we talked about. Do your massage, about two minutes into it. Then, you do have to have clean skin, which is key for this. There is one precaution I do need to mention. There is adhesive on this, it's made so that there's the least chance of having a reaction to it, but it is possible to have a reaction to the adhesive tape. If you don't have a problem with Band-Aids, or any other things, you're probably fine. Bob: What I've found, is it usually doesn't bother the first time, but maybe after you've done it for a couple of weeks, then it becomes irritating. Brad: One way or another, if your skin gets irritated, you can't use it. Bob: Yeah, you must stop. Brad: But most people do not have any problem with it. So, there's a little trick to using this. When I cut it off, I had a roll of tape, and he recommends Rocktape. We don't have any affiliation with it at all. But he says it's good. What I had on is not Rocktape, and it worked fine, but you take it off the spool, and then you're going to cut it, you round the edges. Just a regular pair of scissors, whatever you have. So, that's what I did. I'm using two different colors. There's no reason, it's the same tape. This is really nice, you don't have to sit there and kind of peel the back off the tape. Bob: You rip it. Brad: You rip it, and you pull, and it's a stretchy tape, that works nice. So, here we go. We put the first one just at the base of the toe. No stretch, at this point. I'm going to hold it there, and I'm going to pull. Once you do it a few times, it gets really easy. Now, you can stretch it to 100%. You'll feel it stop. And then we're going to go back down about half. So, we're at 50% stretch. Have some alcohol wipes, or a bottle of isopropyl alcohol, get all the oils and whatnot off your skin first. Bob: Yeah, prior to putting the tape on. Brad: Get it clean. That's critical. And it feels good on your foot, nice and cool, as it evaporates. Then you rub it on. As you get around the heel, the calcaneus, as you're keeping that 50% stretch, and then when you get to the last inch, no stretch. So, no stretch on the first inch of tape and no stretch on the last inch of tape. And that helps the tape stay anchored. Bob: It helps it to stay on. Brad: Exactly. And then you take the adhesive covering and you're going to go on the slippery side. One side is a little sticky, and the other side slips better, and you go on the slippery side, and you just rub the tape for 20, 30 seconds, and that helps seal the adhesive to your skin, so it stays. Then you take the other piece of tape. Bob: It’s going to be like a stirrup. Brad: Now this second piece is the key. When you do this, you want to have your foot dorsiflex. I want to mention that when you do this, don't point your foot down, have it pulled up. Before you put that on. I apologize. I'm a little out of order there. Okay, make sure you get this right. You are going to start on the medial side. In other words, the inside of the ankle. And we're going to go just above the malleolus. Again, no stretch to start with. Now on this one, you go all the way 100% and then back off just a little bit so you get 75% stretch. A little bit stronger, go right over like where Bob has that red spot on his foot, you're going over the sore spot. You come around and when you get to the anklebone on the other side, then you back off to 50%. And at the very end, no stretch. We anchor that down. Brad: And again, you're going to take a few seconds to seal that baby in there. Bob: So, how many days does it last really? We don't know, maybe, yet? Brad: It's going to vary from person to person. Bob: Depending on how active they are, and how much they sweat I suppose. Brad: Yeah, how much your feet perspire, and if you go swimming every day. I think, typically, I've used this on other parts of my body, and I've got two to three days on it. On my hamstrings, I just used it this summer. Bob: You look like an Olympic athlete now, with the tape on. Brad: Yeah. I felt cool walking at the pool. "I've got tape on my foot, what do you say?" So, anyways. You'll leave it on as long as you can. You can massage over this the next morning by hand. Bob: And put shoes on before you get out of bed. You should wear your shoes all day long when you're dealing with plantar fasciitis because you’re trying to get it to heal. Once it heals, then you can stop wearing shoes again or whenever you walk around the house. Brad: Exactly. So, there you go. Once again, we've covered another part of the body, but… Bob: We can fix just about anything. Brad: Except for... Bob: A broken heart. Brad: But we continue to work on it. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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 October of 2022. For the original video go to https://www.youtube.com/watch?v=8gh7KN6N7lg&t=104s Brad: Most shoulder problems are caused by or worsened by how the shoulder blade is on the rib cage itself. Oftentimes it's too low. Bob: Right. They call it depressed, but not mentally. Brad: So that can really lead to shoulder impingement. Bob: Which can lead to shoulder tears. Brad: Right. So you can't reach up. Bob: You really want to improve this. So we're going to start with the base and go from there. We have three exercises to show. Brad: Oh, three, Okay. That's better than four. Bob: Okay, the first one is the doorway stretch. Brad is going to demonstrate. Brad: So to do this, we're going to have to be tall enough to reach the top of the door. Get a hold of the edge, and make sure it's a good solid door. You don't want to rip it off the hinges. Bob: Yeah, right. You could use the door frame too. Brad: We don't have a door here, but anything that is about the right height where you can grab that is sufficient and that is going to hold your weight. Now, you're not going to hold your whole body weight on it but about 40-50% perhaps. We're using the hanging handles here. Bob: Right. Brad: I'm just going to drop down and I'm allowing the lat muscles to stretch, muscles in the back that pull your shoulder blade out of place. We're going to stretch them to allow that shoulder blade to go where it needs to go. Bob: Then back up again. You can do that throughout the day. Brad: Just think about that shoulder blade. I can literally feel it moving up when I'm stretching. And that's being aware of your body. A lot of times you don't think about stuff like that. Bob: Right. This next one is from Rick Olderman. It's called the all-four stretch. So, my hands are a little ahead of me and I'm going to go down and really stretch and move the shoulder blades at the same time. Brad: So, my fingers are on the shoulder blades. See how it moves forward stretching those muscles and ligaments. There you go. Bob: Now you can bring your arms out to the side a little bit and stretch to the right. Brad: So that's going to accelerate and increase the stretch. Bob: Or stretch to the left. Brad: There you go. Now it's going to work on the other side. You want to do that on a carpeted floor or someplace where you have some cushion. Now if you have bad knees and that's uncomfortable, and you want to do it at your desk you can. If you have a chair or stool that has wheels on it, it's a little better. Hands go on the table or desk and stretch. Bob: Or slide your hands along the desk. Brad: Sure. I'm going to actually hold a side, that helps. Move it in. Stretch. And again, we're not trying to stretch the joint here so much but get that shoulder blade to move. So, think about relaxing that shoulder girdle, that area on the back of your shoulder. Bob: Yeah, it looks better already. Brad: Good. Life is good. Bob: All right. This one's a little bit complicated but you take the pinky side of your hand, put it up against the wall, go up to about 90 degrees, and then at that point you try to think about lifting the shoulder blade. And then I go down and drop it. At least 10 times throughout the day. Brad: Yep. Could you do this on your other shoulder too for maintenance? Bob: Yep. Absolutely. Brad: Yep. Maybe you don't have to do it 10 times, but you know you'll want to do it a few times. 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 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 (2 minutes) *30 seconds of each 1. High knees 2. Arm circles (forward and back) 3. Walk out planks 4. Jumping jacks Workout *40 seconds of work, 20 seconds of rest 1. Squats 2. Push-ups Modified Push up 3. Jumping jacks 4. Plank 5. Reverse alternating lunges *Rest 1 minute *Complete 1 more time 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 posted with permission from https://www.senioradvice.com/assisted-living What is Assisted Living? Assisted living is a form of senior care that provides residents with supportive services and assistance with the activities of daily living (ADLs). ADLs include things like bathing, eating, hygiene, and dressing. Assisted living services may also include basic first-aid and assistance with medication management. It does not include regular medical care, rehabilitation services, or skilled nursing care. Assisted living communities typically offer both semi-private and private rooms, a robust activity schedule and social opportunities for residents, and will have communal areas for residents to enjoy such as a fitness center, lounge, courtyard, or pool. Assisted living facilities (ALFs) are sometimes confused with nursing homes, another long-term residential care option for seniors. But, the two differ in a few key ways. First and foremost, nursing homes provide a higher level of medical care than what one will find in an ALF. Nursing homes are intended for those with a serious medical condition that requires around-the-clock care, or those who need that type of care in the short term as they recover from an illness, injury, or surgery. Assisted living facilities provide supportive services and assistance from trained staff, but the goal is to help residents remain as independent as they wish while ensuring they have the assistance they need. Additionally, while nursing homes are a clinical setting, ALFs are a more social community setting. Thus, the primary focus of nursing homes is resident health, while ALFs are intended to support relatively active and independent seniors. What Is Assisted Living? Top Cities for Assisted Living in the US Miami, FL, Baltimore, MD, Phoenix, AZ, Anchorage, AK, Tucson, AZ, Houston, TX, Milwaukee, WI, Scottsdale, AZ, Portland, OR, Seattle, WA, Tampa, FL, Los Angeles, CA, Detroit, MI, Vancouver, WA, San Diego, CA, Jacksonville, FL, Las Vegas, NV, Spokane, WA, Hialeah, FL, Dallas, TX, Sacramento, CA, San Antonio, TX, St Louis, MO, Grand Rapids, MI, San Jose, CA, Mesa, AZ, Chicago, IL, Wichita, KS, Bakersfield, CA, San Francisco, CA Types of Care, Services, and Amenities Provided in Assisted Living Facilities Assisted living facilities provide care to ensure that residents remain healthy and safe while enabling them to retain as much independence as they would like. This care may include: Assistance with ADLs such as grooming, bathing, dressing, and eating Medication management or assistance with self-administered medications Basic first-aid Assisted living facilities do not provide regular, high-level medical care and are not the appropriate setting for a senior who needs around-the-clock care. Most facilities do offer around-the-clock emergency assistance, however. ALFs may also have visiting physicians or nurses regularly come to the facility to provide medical services for residents, but this is not guaranteed and will vary from facility to facility. Other Assisted Living Services In addition to the care described above, most ALFs also provide the following services: Meal preparation Housekeeping Laundry and linen services Transportation Interior and exterior maintenance Common Assisted Living Facility Amenities Assisted living facilities are designed to be social communities, so most offer extra amenities that promote social interaction and enhance residents’ quality of life. Some common amenities you may find in an ALF include: Indoor or outdoor pool Fitness center Courtyard and/or garden area Walking paths Coffee shop, bistro, and/or café Private dining room for special events Concierge services (package drop-off and pick-up, dry cleaning, etc.) Religious groups and services Library Beauty salon, barbershop, and/or spa Guest suite and guest parking Who Should Consider Assisted Living for Themselves or a Loved One? Seniors Who Should Consider Assisted Living Seniors who need some daily assistance, but have no major medical conditions. Assisted living is ideal for seniors who need some help with their day-to-day tasks, but do not have any major medical needs and would like to retain some of their independence. ALFs are structured so that residents can get the assistance that they need with ADLs, but can still live as independently as their capacities allow. Because seniors have the ability to continue to live independently if they wish, ALFs may be an appealing option for seniors who have been resistant to moving to a long-term care facility in the past. Seniors who live alone and would like a community of other older adults. Seniors who live alone in their own homes may feel isolated or lonely. Moving to an ALF provides a built-in community of others in the same life stage, plus the security of assistance and support from staff. Those who are looking for a community feeling should choose an ALF with a lively activity schedule and try to visit communities in-person to gauge how frequently residents socialize and participate in community events. Seniors who are ready for a stress-free lifestyle Assisted living facilities provide peace of mind that help is just a call away when daily tasks become too difficult to manage independently. Additionally, most offer housekeeping and linen services for residents’ apartments, interior and exterior building maintenance, and, in some cases, extras like valet parking. These services may come at an extra fee at some facilities, so be sure to ask about all costs and fees before signing on with any community. Seniors interested in living in a community with luxurious amenities While the amenities offered at ALFs will vary, some are designed to feel more like a hotel than a residential care facility. This type of ALF may have pools, a full-service spa, boutique fitness classes, chef-prepared meals, and more. Seniors Who Should Consider Other Options Seniors who don’t need as much care may fit better in senior apartments or an independent living community While ALFs do allow residents to live independently until they need care, some active seniors may prefer to live in an environment where everyone else is completely independent, too. Senior apartments or independent living communities may be a better fit for a senior who truly does not yet need assistance with any of their daily activities. These communities are designed with seniors and accessibility in mind, but there is no type of assistance provided. Independent living communities may have scheduled activities and outings, but senior apartments typically do not offer any type of services. Seniors who need consistent help with ADLs but desire a home-like setting may find care homes to be a better fit Many people enjoy the large community environment of ALFs, but it is certainly not for everyone. Those who prefer a home-like setting should consider a residential care home. Like ALFs, care homes provide assistance with ADLs and may provide meal preparation, housekeeping, and other assistive services. But, they are much smaller, typically with less than 10 residents in a home. This makes care homes feel more like a “regular” home versus a complex setting and may be preferable for those who get overwhelmed in large groups or who want a more personal experience. Seniors with dementia or Alzheimer’s should consider a memory care community Adults living with Alzheimer’s or another form of dementia have specific needs for their health and safety that may go beyond what an ALF can provide. However, some assisted living communities do have special memory care units. These units should have higher security measures than the rest of the community to prevent wandering, and the care team should have more specialized training in working with those with memory impairment. Some seniors and their families may also prefer a dedicated memory care facility. Seniors who need around-the-clock skilled nursing are best served in a nursing home While ALFs do provide 24-hour emergency assistance, the communities and their staff are not equipped to provide around-the-clock medical care. Seniors with those needs would be best served in a nursing home where the focus is on resident health and more experienced medical personnel are always present on-site. Seniors in this position may also consider home health care with a trained aide. Seniors who feel anxious about their potential future needs may prefer a CCRC Continuing care retirement communities (CCRCs) offer a continuum of care from independent living to assisted living, memory care, and/or skilled nursing care. By offering all of these types of care in the same community, seniors can essentially “age in place” in their chosen community as their needs change over time. CCRCs are an appealing option for those who worry that they may develop the need for a higher level of care in the future and are concerned about the process of moving to a new community in old age. Some CCRCs also offer financial protection against prohibitive long-term care costs for things like memory care and skilled nursing care. The Cost of Assisted Living According to Genworth Financial’s 2019 Cost of Care Survey, the average monthly cost of assisted living in the United States is $4,051. However, depending on your location and the type of facility you choose, you may face significantly higher or lower costs. Some communities include meals, care, and extra services like housekeeping in their monthly cost, while others charge a lower monthly rate but have extra fees for any service or amenity that goes beyond that community’s “baseline” rate. Additionally, some communities are simply more expensive because they provide residents a more “luxurious” living experience, with recently renovated apartments, perhaps, or state-of-the-art amenities. When selecting an ALF, be sure to ask exactly what is included in the monthly rate and what will cost extra. Assisted living costs typically rise and fall in accordance with an area’s cost of living. The cost of assisted living in an area with a high cost of living is likely to much higher than in a less expensive area. For example, the average cost of assisted living in California is $4,500 per month. This is higher than the national average, but is expected, as California has one of the highest costs of living in the U.S. Meanwhile, in North Dakota, the state average is $3,405 per month. Even within states, the cost can vary drastically. In the San Francisco area, one of the most expensive places in the country, the average cost of assisted living is $4,750 per month. However, in less expensive cities the cost is significantly lower. For example, in Bakersfield, California, the average monthly cost for assisted living is $3,650. Paying for Assisted Living Considered a long-term care option, assisted living expenses are most frequently paid for out-of-pocket or by a combination of other methods such as Social Security, pensions, veterans benefits, insurance, home equity, and various savings. Long-Term Care Insurance Long-term care insurance is a private insurance policy. Similar to health insurance policies, the price varies greatly depending on the age of the policyholder, general health of the policyholder, and amount of coverage. Coverage could be denied for people with pre-existing conditions such as Alzheimer's disease or Parkinson's disease, or for people above a certain age. Not all insurance will deny based on these conditions, so it is important to explore different insurance companies. You can learn more about long-term care insurance by visiting https://longtermcare.acl.gov/. Medicaid Medicaid is a combined federal and state health insurance program for those with low income and limited assets. Administration of the program is overseen by the Centers for Medicare and Medicaid Services (CMS), but policies vary from state-to-state. Medicaid does not directly cover the cost of living in a long-term care facility like an ALF but may pay for services used in conjunction with the facility’s care such as visits from a home health aide. This is typically through Medicaid waiver programs, which are provisions that allow states to cover additional services, such as long-term care, that aren’t covered under federal Medicaid guidelines. An example of a common waiver that can help cover the costs of assisted living services is the Home and Community-Based Services Waiver. Medicaid has strict eligibility requirements, and eligibility requirements for specific waiver programs may be even more stringent. Medicare Medicare is a federal government program for those 65 or older with low income and limited assets. It generally does not pay for assisted living, but it will cover skilled nursing or home health services that may be used while living at an ALF. Medicare Supplement Insurance or Medicare Advantage plans may, in some cases, cover the cost of long-term care other than just skilled nursing. If you’re hoping to find coverage for assisted living-related expenses with one of those two options, be sure to check the specifics of your plan, as they do vary. Aid and Attendance Benefit for Veterans According to the VA website, the Aid and Attendance (A&A) benefit may be accessed by war-era veterans and their surviving spouses. It is a tax-free benefit designed to provide financial assistance to help cover the cost of long-term care in the home, in an assisted living facility, or in a nursing home. You can learn more about the eligibility requirements and how to apply for these benefits at VeteransAid.org. Life Insurance Some life insurance policies may provide options that can help pay for assisted living. Depending on your specific policy and situation, using life insurance to pay for long-term care may or may not be a good idea. It's best to discuss your options with an insurance broker or financial advisor before making any decisions. The following options are some of the ways in which life insurance may be used to pay for an ALF: Life Settlement: You can sell your life insurance policy to a third party for market value and use the proceeds to fund a long-term care benefit plan. Surrender Policy: You give up ownership and the death benefit. If the policy has accumulated cash, the insurance company writes you a check for the full amount of cash value, which is often taxed. Policy Loan: You can take a loan from your life insurance policy, which means you won't pay taxes. However, you can't take it all or the policy will lapse. 1035 Transaction: This allows you to exchange cash value from an existing life insurance policy into a new life insurance policy with long-term care insurance benefits tax-free. Reverse Mortgage Loans The Home Equity Conversion Mortgage (HECM) is a reverse mortgage that seniors take against their home's equity. Insured by the federal government, this type of reverse mortgage is only accessible via lenders approved by the Federal Housing Administration (FHA). Once finalized, the lender makes payments in a single lump sum, monthly installments, or as a line of credit. The loan does not have to be paid back until the last borrower passes away or moves from the home for one full year. The home is usually sold, and the lender is paid back the full loan amount plus interest. If you want to use a reverse mortgage to pay for assisted living, know that one of the co-borrowers must remain living in the home to qualify for a reverse mortgage loan. Once the surviving homeowner permanently moves out or passes away, the loan is due. Private Pay In situations when costs aren't covered through other means, paying via private funds is an option. Sources of private funds for assisted living include retirement accounts and 401Ks, savings accounts, annuities and insurance plans (including life settlements), trusts, and stock market investments. Home equity and bridge loans can also be used when transitioning to an assisted living facility or increasing care services. Social Security is used by over half of those in assisted living as their primary means of paying for housing, and this can be an ideal solution for those who are receiving most of their care, including transportation, medication, and meals, through these facilities. Evaluating Assisted Living Facilities All seniors and their loved ones will have different preferences when it comes to finding the “right” assisted living facility. But, the following general points can be indicative of a high-quality, safe, enjoyable community, and should be considered when selecting an assisted living facility for yourself or a loved one. Activities and Socialization One of the reasons that many seniors choose to live in an ALF is the opportunity to socialize with other residents of the community. If this is something that’s important to you or your loved one, be on the lookout for a facility with an active community and regularly updated calendar of activities. If you have the opportunity to visit the community in-person, pay special attention to whether residents seem to be congregating and participating in activities, or keeping more to themselves. This observation may help you decide if a community is the right fit. Safety Features Even more important than the social culture of an ALF is the safety of the residents. The security measures of each facility vary- some employ 24-hour security staff while some use automatically-locking doors or surveillance cameras, or all of the above. For the safety of residents, many have a community-wide emergency response system. You and your family will know what security features you need to feel comfortable, but it is not to be overlooked. If you’re specifically looking at a memory care unit within an ALF, be sure that the area has special safety measures in place to prevent wandering. Transparency A facility should be able to tell you up-front how much you can expect to pay, what is included in the monthly cost, and any extra fees you may face. Aside from the financial elements, all staff should be able to provide you with information about resident life and the care they provide. To ensure that a facility is being completely transparent, ask to view the following documents: Sample admission contract A copy of the Resident Bill of Rights A copy of the most recent survey results from state regulatory inspectors A recent list of weekly activities and events A recent weekly menu of meals and snacks In addition to helping ensure that a facility is transparent, viewing these documents can help you compare the details of what one facility offers versus another. Most importantly, don't overlook your instincts. You want your loved one to be safe, happy, and healthy. If something feels "off," it's best to trust your gut or investigate whatever prompted your concern. As you begin to tour assisted living communities, keep a list of standard questions so you can compare answers across all your contenders. AARP provides a printable resource (with room to write your notes) Caregiver Checklist for Evaluating Assisted Living Facilities. The checklist covers everything from safety to resident rights to fees. Assisted Living Regulations Assisted living communities are not regulated nationally like nursing homes. Rather, each state has its own laws, regulations, and licensing standards. Though the details vary, there are certain rules and regulations that essentially all states have in place. These regulations include: Staff Training: Almost all states require that staff undergo some sort of training- in some states, as many as 25 hours of training are required for the caregiving staff while other states may have no training requirements (though facilities may take it upon themselves to provide staff training). Staffing Requirements: Many states require that at least one staff member remain on-site around-the-clock. Some states may have more specific requirements, such as that the on-duty staff member must have CPR training or have other medical credentials. Additionally, some states maintain minimum staff-to-resident ratios. Admissions Requirements: Assisted living facilities are not equipped to provide care for all seniors, specifically those with certain medical conditions that require care beyond the facility’s scope. States typically dictate who can and cannot be admitted to an ALF. Scope of Care: States can dictate the type and level of care ALFs may provide to residents. For example, a state may allow ALF staff to assist residents with opening bottles of medications or adhering to a medication schedule, but not physically assist with medication administration. In general, all ALFs will be permitted to provide assistance with activities of daily living and serve meals to residents. Beyond that, the scope of care of ALFs varies between different states. The National Center for Assisted Living (NCAL) maintains a summary of all state regulations, updated each year. Be sure to review this when it comes time to decide about assisted living communities. Assisted Living FAQs What is the difference between an assisted living community and a continuing care retirement community (CCRC)? Assisted living facilities are specialized communities intended for seniors whose primary need is assistance with the activities of daily living. While seniors in ALFs can live as independently as they please, the communities are designed for seniors with more advanced needs. CCRCs, on the other hand, provide a continuum of care and are intended for seniors who anticipate their needs changing over time. Most CCRCs offer the full spectrum of independent living, assisted living, memory care, and skilled nursing care. Seniors would likely find the same services, care, and amenities in the assisted living section of a CCRC as they would in a dedicated assisted living community. Learn more about Continuing Care Retirement Communities. What are the top things to look for when touring an assisted living facility? The best way to determine if an ALF will be the right fit for yourself or a loved one is to visit the community in person. It provides an opportunity to pick up on things that wouldn’t be apparent on paper, such as whether or not residents are socializing, if the staff is attentive to resident needs, and if the community’s grounds and common areas are kept clean and tidy. Learn more about what to look for when touring an assisted living facility. Will moving to an assisted living facility take away my independence and privacy? Assisted living facilities provide residents with as much- or as little- assistance as they need. If you are able to complete any, or all, of your ADLs independently and safely, you are free to do so. ALF staff is there to support residents when they need it so that they can retain independence in other aspects of their lives as much as possible. Learn more about common misconceptions about assisted living facilities. What is an assisted living needs assessment? A needs assessment is an evaluation that all residents will undergo upon first moving into an assisted living facility. It is designed to test the senior’s physical and cognitive health to determine the best care plan to meet their needs while living in the community. Additional documentation and records from one’s physician are always useful, but will not replace the needs assessment. Learn more about the assisted living needs assessment and its importance. What should caregivers do to prepare for a loved one’s move to an assisted living facility? Transitioning from one’s home to a residential care facility can be an emotional experience for both a senior and their loved ones. Because ALFs employ a team of caregivers, family members will no longer be responsible for the bulk of their loved one’s care. But, caregivers and family members may be responsible for packing up their loved one’s things and coordinating the move. Additionally, they can provide emotional support and work with the ALF to make sure that their loved one’s needs are being met. It’s also useful for caregivers and family members to familiarize themselves with common assisted living terms so they can best navigate their loved one’s care. Learn more about the key terms every caregiver should know. Are there any financial assistance options for paying for assisted living? Assisted living costs an average of $4,051 per month in the United States, which is out of reach for many seniors. Financial assistance options, such as Medicaid waiver programs, VA benefits, and long-term care insurance are available. The assistance programs available to you- as well as the cost of assisted living- will vary depending on your location. Learn more about how to pay for assisted living. For more resources visit: https://www.senioradvice.com/assisted-living/colorado or https://www.senioradvice.com/assisted-living

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2022. For the original video go to https://www.youtube.com/watch?v=RCRZG7jrIvI Bob: Today we're going to talk about never throw your old shoes out until you do this. So Brad's going to take the way, the lead on this. Brad: So, we have a number of shoes here. They protect our feet. They help us balance. They help us maneuver on uneven surfaces, but they also tell the story about what can happen to you in the future. They don't only affect your feet, but the shoe can tell you how it can affect your knee, your hip, and your low back. And we're going to show you how to read this information. It's not that hard actually. Bob: It's like reading the tea leaves. Brad: Yeah. And you don't want to just do it once, you want to do it as every time you wear out a pair of shoes. You'll see how it can change, like myself, when I was in my thirties and in PT school, compared to now my shoes wear different. Bob: Is it because you changed your running or just because you're older? Brad: I don’t know. That's another story. We want to get on with the program. Bob: So, we want to look at wear patterns. Brad: Correct. Well, not only just on the bottom of the shoe, but there's more than that, but we'll get to that. We're going to look at the bottom of the shoe where it contacts the ground, the floor, wherever you're walking or running and see how that looks. And we're going to show you just a general pattern. This is actually how big Bob's foot is. I traced his shoe. Bob: I can't believe that. Brad: Yeah, isn't that amazing? Bob: Yeah, because I don't have that big of feet. Brad: Anyways, so here's the bottom of a shoe, the shaded portion represents a normal wear pattern. You heel strike typically a little more on the outside of the heel, it rolls across the foot more on the outside and then goes to the center and there is a nice, more of an even wear pattern there. Bob: This is the right shoe by the way. So, my right side. Brad: If you're going to buy a pair of shoes, and you have a pattern like this, you’re probably going to ask for a pair of stability shoes. If you have a good shoe salesperson, they'll know what you're talking about. If they don't, go somewhere else, get a new salesperson. Brad: Now we're going to go to, if someone is flat footed or a pronator is what we call that. Here's the right foot again. The wear pattern here is on the inside of the foot. And with that, a motion control shoe is what you want to look for. Bob: Now that's a very stiff shoe. Brad: Yeah, there's very thick soles on those. Bob: You can't bend it like you could bend some shoes. Brad: No, not at all. Bob: It is just rigid. Brad: Yep. And they're a little more expensive. But if you are a pronator, your whole leg internally rotates. It can stress your knee, stress your hip and your back. So, this is one of those patterns that you want to pay attention to, so you don't get problems up the chain. Bob: Now I want to warn you too, that these shoes, anyone you pick, still has to feel good. You should put it on, and it feels good immediately. If it hurts or doesn't feel right, that's not the shoe for you. Brad: Right. Bob: Don't go out thinking you are going to eventually wear into it. It should feel good at the store. Brad: I had a salesman, my daughter's a little flat footed and she put one of these on and she said, "it feels like there's a big bump there and it wasn't comfortable." He said, "oh, it'll be okay, you know, give her a couple weeks." And I said, "no, we'll try something else." Bob: Yeah. Brad: The next one is a supinator. That means you walk on the side of your foot. We’ve got real life examples of all these, except for the pronator. But we've got some nice examples that wears on the outside of the foot. People who supinate have more of a tendency to roll their ankle. You can sprain your ankle because they do supinate. And that one you'll need a cushion shoe. Typically, it's a rigid foot. Bob: Yeah, my wife likes cushion shoes. But I typically think, in your case, it's because you externally rotate your hips. Your hips are shaped that way, the bones are. Brad: Right. Yeah, my walking pattern is different than my running pattern. Bob: Sure. Bob: Which is very interesting. And if you are a runner and you want to be a forefoot runner, in other words, your heel doesn't touch the ground as much. You're going to see the wear primarily in the forefoot. Maybe a little bit in the heel but not so much. Bob: And that's what you want to see it. Brad: Right. Then you know you're doing what you want. Oftentimes a minimalist shoe is what people use for that. Which is nice cause they're usually a little cheaper. Bob: Well, the idea with the minimalist shoe too is that you're trying to strengthen the foot. Brad: Sure, you're right. Bob: You know, there's a whole movement out there, that's saying that our shoes are getting too big, they're making our feet too weak. Brad: Too much support. Yeah, and I've been using minimalist shoes for three years now because I went to a fore foot running and I'm very happy with them. Bob: Did you have to work your way into the minimalist shoe or were you able to use it day one and just keep using it? Brad: I went to a minimalist and I just did it. It took me a couple years. I had sore calves. It's not an easy transition. But that's another video. Bob: Well, that's what I was thinking, maybe use an old shoe and a new shoe, and go back and forth. Brad: Oh yeah. We could do that. That's an option, where you have two different shoes you run with. Bob: You're supposed to switch off all the time anyway. Brad: Yeah. If you're a serious runner, run with two pair of shoes and alternate them. Anything to make it cost more, it seems. Bob: Yeah. Brad: All right here we have some real live shoes from both Bob and I. So what you're looking for, when you look at your shoes before you throw them away. Look at, this is Bob's shoe. Bob: This a walking shoe for me. Brad: This is one of your walking shoes. You can see the pattern here is wore. Just like a normal wear pattern. It's kind of hard to see, but you can see it's wore on the forefoot. We have some more wear on the outside heel. Bob: You can't see the ridges on the black section anymore. It's flattened out. Brad: So, Bob you're normal. Bob: Well, I've got high arches. Surprisingly high. Brad: You don't have any foot, knee pain, or hip pain from anything? Bob: No. Brad: Okay, and this is just a walking shoe. One thing I do want to mention is, on these shoes you'll see the outsole, which is usually a dark colored material, and then the white color is softer. When this dark part gets through and it hits the white, like it almost is right here. You need to get rid of the shoe. We have some better examples of that. Bob: The problem with that much wear is it'll start altering your walking. It'll start enhancing whatever problem you have. Brad: And it may not just happen over a period of time. Once it wears out, you get to that soft cushion, it can wear out quickly, and within a few weeks, you can really start developing some knee pain or hip pain for whatever reason. And it's because your shoes are worn out. Bob: Yeah. I have bought probably a hundred pair of shoes, if not more in my life. Brad: Now this is my running shoe. And here's the midsole, it's a minimalist shoe, so it’s all the way across. And if you look it is completely worn out. And I did this so that I can do this video. Plus I didn't feel like buying a pair. But I had no foot pain, no pain, but I did get rid of them about a month ago. But this is pretty severe. I'm down into the cushion, the white part of the shoe. That's air-filled foam if you will. And you can see it's really starting to take ahold there, and that makes my foot tip outward. Brad: Now, if you look at a walking shoe, I use it for yard work now, but you could see here, it wore through the outsole. You can see right there is the end sole. But it's pretty normal pattern here. Bob: Yeah. Brad: Right across where it should be. So, my running is clearly different than how I walk. Bob: Right. But you walk with your feet turned out. Brad: I do, yep. Bob: And you run with your feet turned in, you keep them straight. Brad: Exactly. That's why we have the wear on the outside. So, this is my new running shoe. It's minimalist. I don't know if I'm going to like this one, but it was on sale. And I think it fit good enough. We're going to see. So, it's flexible. Bob: They are cushion shoes, aren't they? Brad: But it has no outsole. It's all just air cushiony. I have a feeling these are going to wear out pretty quick. I'll keep an eye on them. I have a little bit where the blue is, so we'll see how this goes. This is what you need to do with your shoes is check them out and buy shoes and pay attention to what kind of shoes you're wearing, and which ones feel better and go with the ones that feel better on your feet, knees. Bob: That has a pretty big heel yet for a minimalist. Brad: Yeah, it's pretty light though, and the whitist blue part kind of goes up higher than it actually is because it cuts up, so it's not a true minimalist but it's more in that direction. Bob: Sure. Brad: What happened was I wanted to get the exact pair I had. Well, this is two years ago. They don't make them anymore because they're not pretty anymore. I don't know, same color. But wait Bob, there's more. Bob: There's more. Brad: There's more, Bob has other part, his issues. You want to talk about your issue on the top of the shoe. Bob: Yeah, so if you look at my feet, this is not a good thing to see, but I have hammer toes and that means the extensors, the muscles right on top of the foot, are overactive. Brad: They pull your ankle up and your toes up. Bob: These are firing when they shouldn't be really to be honest with you, they're over firing. They gave me tendonitis a couple times throughout my running career. Right up on the top of the foot. And on both of my running shoes here, I have a hole. I actually wore a hole out. Brad: I've had this too in the past, but I've corrected my running. Bob: I've corrected mine now, my latest ones now, I don't have it anymore. Brad: And how did you correct it? Bob: When I run, I think more about relaxing and pushing off on my feet or push off on my toes. When I don't think about it, I actually lift my toes up. It's weird. Brad: I did the same thing. I thought about keeping my toes relaxed when I lifted up my foot and I was able to control it and it wasn't as hard as fore foot running to change. Bob: Right, it doesn't take that much, but it is funny I got that tendonitis on the top of the foot. I'm like, what, how, why am I having pain on the top of my foot? It didn’t make any sense to me. Brad: So, if you're having that, that's probably what it is. And you're probably going to see this pattern. I can't believe I'm sticking my hand in your shoe. I do want to say one thing, this can be a very complicated topic. If you're having problems in your knees and you can't figure this out or you don't want to, you can get gait analysis on a treadmill with cameras on you and you're going to need a trained individual, probably a therapist, or a trained athletic trainer, and they will do a detailed gate analysis. They look at your running or walking in slow motion to see how they can correct it by orthotics, inserts, other changes. Bob: There might be problems that are causing it further up the leg. Brad: Yeah. They may give you stretches or something, you know that may be a necessary thing. But for most people, this will give you a good understanding. I don't know if this is going to do anything regarding our biggest dilemma. Bob: Brad and I can fix just about anything. Brad: Except for... Bob: A broken heart. Brad: Right, and this shoe thing is not going to even touch that. 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. 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