This article is a transcribed edited summary of a video Bob and Brad recorded in of  . For the original video go to https://youtu.be/u26WF7MfGec Brad: We are going to show you four hip stretches that can work wonders. Mike: They can also help fix your poor posture if you have hip arthritis, and even possibly help with your hip labral tear. Brad: That's right. Okay, let's use Sam to show why these stretches work and why they're so effective with arthritis, as well as that labrum problem we mentioned at the end. Let's look at Sam. Now this red tape represents the muscles we're actually going to stretch. We have the deep muscles here, the iliopsoas muscles. Brad: You don't need to know the name of them, but when these muscles get stretched, that's going to help eliminate that pelvic tilt. Can you demonstrate that Mike, that awkward position, and even that forward slouched position that we all like to avoid. Brad: Then the muscle that gets neglected a lot is the rectus femoris. It's a long muscle that connects from the front part of the pelvis down to the knee. And if this muscle doesn't get stretched, it causes problem and pain as well. Brad: Now let's look at the hip itself because this is really important and the last couple stretches get after that. The arthritis in the hip. Here's the ball of the hip. We need to do something to get the lubrication back into the ball of the hip and the socket to eliminate that arthritic pain. Brad: And then the labrum, which goes around here, which I've had really good success with on the last stretch that we're going to show. And I'm not kidding. Mike, do you have anything more to add? Mike: No, let's get to it. Brad: All right. Mike: So the first muscle we're going to stretch are the hip flexors. They often become tight when you're sitting too long. So when I'm sitting down, these muscles are in a shortened position. When I stand up, they are elongated. And to actually stretch them, you need to go in the opposite direction. So we're going to show you three different ways you can stretch this muscle group out. Brad: We are going to show three options on how to stretch this. This one is going to be lying on your back, one's in a chair, and one's standing. Mike: So to do the one lying on the back, we actually got from our friend Rick Olderman, who is a great physical therapist. So you're going to start on the edge of either a firm mattress, maybe a table, if you're comfortable getting on a tabletop here. And you're going to have to bring your knees to your chest to begin. Now if I'm going to stretch my left leg, I'm going to drop it off the edge here, and then I'm going to try to bend my knee. Once I'm in this position, I'm going to bring the right knee up to my chest. You'll see once I do that, my hip flexor is actually pulling up this leg. Try to keep him down as comfortable as you can. If you're getting any cramping, don't go as far down. And this little knee bend actually helps stretch the rectus femoris which we talked about earlier. Brad: Right, that very long muscle that oftentimes gets neglected. So we'll do this 5 to 10 repetitions, on and off. Or how else would you like to do it, Mike? Mike: I like to do 30 seconds on each side. Once I do 30 seconds, I switch. You may notice one side is tighter than the other. Maybe give the tighter side one extra stretch. Brad: Right, and with all these stretches, think about being relaxed, nice, slow breathing. That will help you relax and get a better stretch. All right, a nice seated option. If you're in a chair about this height, not a stool, and it does not have armrests. You simply scoot to the edge of the chair. I'm going to stretch my right hip. I'm just going to bring my knee down to the floor, keep a nice upright posture, and stretch it back like this. And I'm feeling that stretch right now. If I lean forward, you will not get as aggressive as a stretch. So, try to keep up, shoulders back. You can hold this for 15 to 30 seconds, or stretch on and stretch off. That little bit right there, I can feel every time. Work that. Let's go to one standing. Mike: The last option, we're going to show is in standing or a kneeling position here. So to begin, we're basically going to do a lunge. Now some of you may be really tight, so just bringing your leg back here and doing a little lunge, you're going to feel that pulling in there. That's where you begin. Obviously, you don't want to lean forward. This is going to destroy the stretch. Nice, upright posture. If you're a beginner, hold onto support as needed. I have something like a countertop here and the Booyah Stik . Work on progressing down. Mike: Now if you can easily get down in this position as a beginner, you can just stretch from a kneeling position. I like to put some padding under my knee because it feels better. And then I'm actually going to lean forward into a deeper lunge. Notice my back is staying straight as I'm doing this. I'm not bending forward. And you're really going to feel a good stretch here. Sometimes I like to just kind of move back and forth throughout it. Or you can just hold it statically for 15 seconds. Make sure and you work both sides with the stretch, just like the other ones. Brad: Yeah, if you don't work both sides, then you walk in circles. Mike: Yes, I do that all the time. Brad: Let's go to the next one. Okay, this next stretch is a really important one, and it's easy to do. You can do it lying down or you can do it in a chair. It stretches those small muscles around the hip, the rotators, as we call them. Go ahead, Mike. Mike: So in a laying position, I'm going to bend my knees. I'm going to take my right leg to stretch first. I'm going to put my ankle at my knee joint here to begin. Then I'm going to push my knee down. You can use your hand if you need to, or you can just do it with your muscles. Try to hold this for 15 to 30 seconds. I like to push a little bit. The closer I have the left leg, the more stretch I'm going to feel as well. If you start here, that's fine. Just stretch here. Over time, try to get more rotation out of it. And again, you want to work both sides and stretch them out. You may notice one side's tighter than the other because I certainly do. Brad: Now the thing about this is you can do it in your bed, on the floor, it really doesn't matter. Now you can do the same thing in a chair. This is a stretch I do every day. I incorporate it when I put my socks in and when I put my shoes on because I want to keep this motion really free. So as I get older, and get more gray hair than I already have, I can get my shoes on without a problem. So simply sit and place your ankle on your opposite knee, you know, and stretch down like this. It feels so good, and it's so practical. I know a lot of older people, I've worked with them as patients where this motion gets so tight that they can't even get their shoes on or their socks on. It's a real problem. So simply do this for maintenance every day. Mike: And the third stretch we're going to do is actually go into hip flexion. You're going to stretch your buttock muscles. So what you want to do is bring one knee up to your chest. I'm going to leave the other leg flat on the mat here. Again, I'm going to hold this for roughly 30 seconds. You can go straight up, you could try to go in a little bit. You can try to go out a little bit. Just go with what feels good. Work, noodle around as Kelly Starrett , physical therapist, would say. And then you're going to switch legs and do it on the other side. And Brad, you can actually do this in a seated position, correct? Brad: Exactly. And I definitely, I'll do it here. And this is one point where, you know, we say it's okay to slouch in there. We need to stretch the low back a little bit in that direction. And the noodling that he talks about, I really find helpful, particularly when I go towards or across my body. Make sure you do it with both knees. It's a really nice stretch. It gets that piriformis muscle as well. Brad: All right, a third option that I also like for the hip flexion stretch that we just demonstrated in bed or in the chair, is use a stairway. I usually go to the second step like this. Having something with the handrails to hold onto for stability is nice. And then I'll lean into it. This is more aggressive. It's more for someone advanced or who has done it before. And I like to put the weight in. And I'll actually noodle in here. And boy, does that ever feel good on my hip. It really makes me more ready to start the day. Brad: Now, we're going to show the one that can be very helpful for arthritis or that torn labrum. Great success with this in the clinic. Mike: So, oftentimes with hip arthritis or a labral tear, you get more pain with actually bearing weight on that hip joint. So what it's actually doing is putting the ball and socket tighter together. And we need to try to stretch it out and make it relax a bit. So what we're going to do is I'm going to stretch my right leg. This would be the painful side. I'm going to stand sideways on one step and notice I'm going to relax my pelvis. So essentially your pelvis is going to shift and drop. I am now relaxed on this side, getting a nice distracting feeling here. Now what you can do is kind of swing forward and backward a little bit to see if that helps. Mike: If you're not getting enough pulling or distracting forces and you have a cuff weight, say, you can put this around my ankle like Brad is doing now, and it'll help put more of a pulling force. If you don't have this at home, maybe you have a pair of heavy winter boots, you can just put that on this foot to get the same kind of feeling. Brad: Right, now I do want to mention, I've had this with a number of patients. When you do this, figure out how to relax your body and that hip, because that does take a little practice. The relief will be immediate. As soon as that traction occurs, when the muscles relax, it actually distracts the joint, allows the synovial fluid to get in there, relieves the pain, and that happens whether it's arthritis or labrum. Particularly with the labrum. I've had patients that, this was the only way I could get relief with some labrum problems. And then you do it, you hold it for maybe 30 seconds to a minute, and do it three to four, even five times per day. All right, so these stretches are very nice. You can incorporate them into your day, like I mentioned by tying my shoe or putting my socks on. Good luck with them. It'll definitely pay off. Mike: If you want to check out more videos on how to stretch out your hip muscles, you can check out our video " STOP Hip Flexor Stretches Unless You Do This! " Visit us on our other social media platforms : YouTube , Website , Facebook , Instagram , Twitter , Pinterest , LinkedIn , TikTok , Wimkin , Mewe , Minds , Vero , SteemIt , Peakd , Rumble ,  Snapchat , Clapper , Threads   Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black EyeOasis 2 Plus Eye Massager with Remote T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head X6 Pro Massage with Heat-Cold and Metal Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. 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These exercises should be done 2X-3X per week. All can be done in 1 set of 10-20 repetitions. Side-lying Abduction: Good for strengthening the Supraspinatus and the Serratus Anterior muscle. Lie down with your arm to be strengthened on top. The palm should be down. Lift weight only to 45 degrees to guard against any impingement. Repeat at least 10x. Work up to 20x. Start with 0 lb. Work up to 5 lb. if able. Start without weight. Side-lying External Rotation: Good for strengthening the Infraspinatus and Teres Minor muscles. Lie down with your arm to be strengthened on top. Bend upper arm elbow to 90 degrees (right angle). The palm should be down. Start with the hand nearly on the floor (or bed)- see photo. Lift your hand towards the ceiling as far as comfortable. It should not be painful. Repeat at least 10x. Work up to 20x. Start with 0 lb. Work up to 5lb. if able. Lift off: Good for strengthening the Subscapularis muscle. Place hand in small of back with palm facing out. If unable to reach back, place a hand on the upper buttock. Using no weight lift your hand straight off your back (not up, down, or side-to-side). Repeat at least 10x. Work up to 20x. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/IfwCEV5z0JY Brad: If you're over 55, it's likely you've been getting a little shorter year to year. I personally have lost about an inch in the last five years, but there's good news, there's something you can do about it. Mike: We're going to show you three simple options you can do to help lengthen your spine out and become taller again. Brad: That's right, and I've been working on these. We're going to go over some of the mechanical effects that cause shrinking. Now, this happens to everyone, and the big contributor to this is actually the spine and some of the anatomy within it. Mike, can you talk about that? Mike: So there are 23 discs in the spine here. Each of these represent a disc and over time they can actually shrink and get smaller. Mike: This happens as we age with all the compressive forces. So we're going to show you three ways that you can help alleviate the problems of shrinkage, including postural changes, decompression exercises, and some other exercises that can help. Brad: That's right. Now one of the big things is actually slouching, or I'm going to refer to it as slouchism, and we're going to talk about how that can contribute to shrinking and then having you look shorter and be shorter. Mike: So somehow I comprehended what Brad was saying, but would you mind explaining what slouchism is? Brad: Slouchism, well I think I actually made that word up. But when you slouch or have poor posture like this, which a lot of people do, whether you're standing or sitting in a chair that's all rounded out, the spine actually compresses the discs and that actually can accelerate degeneration of the disc, which everyone gets with age, but we're accelerating it by doing that. Brad: Now we can reverse or slow that acceleration down simply by doing the first thing, decompression, and then also some exercises. And I do all three of these and we will show you them right now. All right, we're going to show you some simple decompression techniques that you can do at home. Now what we have is the spine. We talked about the slouching. We want to eliminate that and reverse it. So we're going to pull the spine, taking pressure off the disc and allowing them to decompress, very easily. Now this first technique, you can use a door. You need to make sure you have a good solid door, and we're going to open it up. Mike is going to help because we need a weight on this mock door. But the technique is just as I show. Now if you're too short and you can't reach the top of the door like I am, this would not work. You simply will take a belt. Now I want to warn you, if your door is not sturdy, just eliminate this possibility. I am not going to hang all my weight on the door by any means. I'm going to put a belt over and simply bend my knees and I already can feel some decompression on my back and spine. And we're just going to hang out here for about 15 to 30 seconds, and then relax. Brad: And again, we're not hanging completely on the door. My feet are still supporting the majority of my weight, so it's safe. It's simply a gentle decompression thing you can do. All right, you can do that throughout the day. Now we're going to go on to something a little more aggressive that I do and it works very well. All right, for the next form of decompression on the spine, you can use a pull-up bar if you have one, that works very well. The one thing that you must be aware of and have set up is that if you reach the bar and it's so high that you're going to be hanging right away, it's too high. You may need to get a stool underneath you because you want to grab the bar and gently bend your knees allowing a gentle, controlled decompression of the spine. Another way that works, in my opinion, much better is using something up against the wall so your back is against the wall like Mike is right now on the Hanging Handles . It offers a lot more control and the wall actually promotes good posture, actually perfect posture, it's nice and straight. Mike, do you want to walk through how this is done? Mike: So you're going to walk up to the wall or the pull-up bar, again, reach up. I can reach the floor here, so I am good. I'm going to walk my feet out a little bit and I'm just going to sit down like I'm kind of doing a squat here, and I'm gonna start getting some traction and pulling through my spine, lengthening it. So what you want to do is just sit here for a little while. If you feel comfortable you can certainly lift your legs up. But this feels more like an exercise to me, we're just focusing on decompressing the spine. So just kind of hang out here, and I feel my whole spine lengthening now. Brad: Great! Now this is one I do daily. It works very well. It's other benefits include shoulder health and breathing because you're opening up the chest, and it's just a wonderful exercise for other benefits as well. And if you have a pull-up bar, again, works well, do it. This works a little bit better with the wall, but either way, Mike: If I do this long enough, maybe I'll be six feet tall. Brad: Yeah, we'll be all walking around like Bob. All right, now these next two things we're going to talk about are very important and really do a damage to your spine and you're probably completely unaware of it. If you have a chair, we're talking about seated posture, and the chair's worn out, say a recliner and there's a hollow spot back behind you, which takes your spine into a nice slouched, comfortable position, but it's actually compressing the spine. We need to fill that hole in. Usually, a nice throw pillow is all you need. Put it in, fill that in. You're going to feel the support on your back. Mike, why don't you talk to them about it. Mike: So what you want to make sure to do is put your pelvis in a good position. Like Brad said earlier, if you're slouched over, I have an anterior tilt and then I'm sitting slouched and my spine is very rounded, compressing those discs like we talked about earlier. So correcting your posture will help. Filling in that gap with a pillow will also help. Now, if you're in a typical chair and you're just having some back pain or bad posture throughout the day, you can definitely take a long pillow as well. Place it vertical like this and then you'll actually support your whole spine here. Get your butt back nice and far, and there, I'm comfortable. Brad: Right. It really makes a big difference. I'm surprised that this vertical sleeping pillow can really do nice positioning to your spine, and it feels good. Now we're going to talk about standing posture. A lot of people aren't aware of this, but if you just straighten yourself up, you get taller. It's as simple as that. So we're going to show you a very simple technique that you can do to remind yourself to be taller and stretch the muscles out so it's easier and becomes a good habit. Mike, show them the technique. Mike: So whenever you're walking through a doorway at your office or home, just take a quick little stretch break. Now I would go on the other side since the door is here, but we have stairs in the way. So I would go on the opposite side if I was doing this correctly, what you're going to do is try to make a "W" with your arms here. And I'm going to lean into the frame and get a nice good stretch that's going to stretch that upper back posture, get it corrected. You can hold it for a good 10 to 15 seconds, and then just walk through the door. Brad: Good. All right, now you really need to complement that stretch by strengthening the muscles in your back because we just stretched them here, which is going to permanently give you that good posture. So what you can do is simply pull your shoulders back. And again, we're going to make the "W." Why the "W?" Because I'm from Wisconsin, and that's what it reminds me of, Wisconsin. So we've got a good state, good posture. There you go. Seriously, you can do that three or four times. If you want to use the wall and really get aggressive, butt to the wall, back to the wall, and if you can get your arms to the wall and head to the wall, you've got perfect posture there. And simply do three or four "W"s there or up and down and do the wall slides. Nice trick. Mike: A couple more options to correct your posture for when you're walking is to simply take your hands behind your back and you can clasp them. Notice if you have a forward slouch posture, straightening up, and reaching back can help solve that. Don't stand hunched forward. This isn't going to fix it. You still have to have a good posture component and walk like this as you can. You don't have to do it the whole time. Brad: Now if you happen to be like me with tight shoulders and I have a hard time reaching back, you simply take a towel or your scarf or whatever it may be and then hold that back there and walk around. Brad: All right, now the other thing that you can do for strengthening those muscles in the back, we've got the wall and the "W"s and all that, if you have stretch bands, which are becoming very popular, you simply take the band and we can pull back for resistance adding a little more strength to that. Brad: Okay, now we're going to show you what you can do if you have a doorknob or the wall anchor for a strengthening exercise. Mike, go ahead. Mike: Okay, there are a couple different ways you can strengthen these shoulder blade areas. A beginner version would be to simply squeeze the shoulder blades back. Most people are a little stronger in this position, so you can possibly use a heavier band. Mike: Now to make this more challenging with the lighter band, we're going to kind of do the "W" shape itself. It's still going to work that scapular region, but you're going to get a bit more shoulder muscles involved. Now, try to keep a good upright posture while I'm doing this. Notice I'm nice, slow, and controlled. I'm not whipping it like super fast. Brad: Yes, you really cannot go wrong with the "W", a "W" for win, "W" for Wisconsin. Now you're from Minnesota, right Mike. Mike: W for Winona. Geez. Brad: Oh, there you go. All right, so there's no magic to this. You're not going to grow, but you can reduce how much you shrink or actually look taller by changing your posture. It's a big plus. I did want to mention, do these every day. It's simple to fit them into your life. It doesn't take any more time, simple little habits. And what's the other video that people can tune into for more exciting adventures of Bob and Brad? Mike: " Are you getting shorter with age? Three biggest causes ." So again, there will be some more options on what's causing you to shrink and how to fix it. Brad: Now this video is very unique. There'll be answers in there that you will never expect. So we really had fun with it. Visit us on our other social media platforms : YouTube , Website , Facebook , Instagram , Twitter , Pinterest , LinkedIn , TikTok , Wimkin , Mewe , Minds , Vero , SteemIt , Peakd , Rumble ,  Snapchat , Clapper , Threads   Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/zoj9Q48pZKw Brad: All right, in this video, we're going to talk about low back pain, hip pain, and how it relates to the pelvis. This can be greatly misunderstood and we're going to help clear this up for you. Mike: We're going to talk about why the pelvis can get elevated or rotated and one simple stretch to help solve it. Brad: That's right. Alright, let's talk about some typical symptoms or pain patterns you may have if you're experiencing this. Number one, you may feel like your hip or your pelvis is hiked up on one side. Mike: Typically you will feel pain associated with this, oftentimes in the lower back or sometimes even in the hip. Brad: And sometimes you may feel this when you're walking. It may be a feeling of unevenness with your walking. And people who look at you from a distance may say, "You're looking crooked." Even though you're not a politician. Alright, when looking at someone from behind who has this rotation or this problem in the pelvis, you can see on Mike, he's off to one side. Look at the material of his shirt is wrinkled up here. It's loose over here. On the other side, it's stretched out. Brad: Now actually the muscles on this side are the same way. We're going to show you with Sam the skeleton exactly how it looks inside and how to fix it in that one stretch. First, we'd like to give credit where credit is due. We really got a lot of this information helping a lot of people from a physical therapist by the name of Rick Olderman . You can go to rickolderman.com and he has information relating to this as well. Mike: Now, oftentimes this elevated pelvis on one side doesn't occur from one incident saying a fall or lifting something too heavy. It often occurs over time due to an old injury you may have. So if you have an old ankle, knee, or hip injury, it can eventually relate into the back and pelvis region causing this hiking to happen. So, over time what can happen is the muscles above the pelvis here can get tight and actually pull up the pelvis like this, causing this rotational force and causing either low back pain or hip pain. Brad: That's right, and again, those muscles tighten up as a result possibly of another injury, which isn't always obvious. Alright, now we're going to show you why this stretch works so well. We look at Sam here, there is a gap that is shorter on one side, as we talked about, and we showed it on Mike as well with his shirt. This tape represents the muscles on this side tightening down, pulling that rib cage down and the pelvis up. Brad: Now we're going to do a stretch so that can stretch those muscles out, evening things up and eventually eliminating the pain, getting you back to normal. It's really that simple. Alright, so the good news is there's three different options to get this stretched out. We're going to start out with a gentle option. If this works, you definitely want to go to numbers two and three. Go ahead, Mike. Mike: So the first option is to simply lift your arm up above your head like this, keeping my pelvis down. If it's tight, it may want to pop up. Make sure it is seated down. Just holding it up here for 30 seconds can gently stretch those muscles out. Brad: That's right. Again, think of that muscle location. Go ahead and reach up a little more. See how that stretches right there. That's where we're looking at. A gentle stretch. It's a good way to start. Alright, another option to this is if you're having this pain while you're walking, simply bring your arm up like this while you're walking and feel the difference in the pain. You can actually bring your arm up over your head. Now we know you can't walk around all day with your arm up. So then we're going to go to the next stretches to be a little more aggressive in another manner. Mike: Another option to stretch the same area is to actually go to a door, open it up and you're going to grab onto the top of the doorframe as long as you have a sturdy doorframe. You can also do this on a pull-up bar if you happen to have one at home. Now I'm going to lean into the doorway while keeping my hand here. Notice that my palm is actually facing away from me so I can grab the top. I'm going to get a nice stretch through here. Again, lifting up the rib cage and dropping the pelvis down, stretching those muscles out. So, hopefully, it reduces the pain you may be experiencing. Brad: So how long are you going to do that for? Mike: 15 to 30 seconds. You just have to do the side that is problematic for you. If you want to stretch the other side, you certainly can, but it's not necessary. Brad: Good, now the big problem with this for some people, is if you're too short or too tall and the door trim or frame isn't the right size. We've got an option that works really well for that. Alright, the third option we're going to work with, you need a stick four to five feet long. You could use a mop, a piece of PVC pipe, or dolling. We're using the Booyah Stik . There's one thing that's important, when you put the stick down on the chair, it's important that it does not slide around on the surface that it's on. If you have a Booyah Stik or PVC pipe that does not have a rubber end like that, simply take a shoe to keep it in place. Mike: The shoe hopefully has good grip and it won't be moving around on you. Brad: And actually these mops like this work well because they pivot and they're strong and they work. So, Mike, you want to talk through the technique. Mike: So you can do this in a seated position like I am or standing like Brad, you'd have to go to a tabletop or countertop. Again, we're just going to reach our palm away from us, the same stretch as the doorway. Reach up as high as you comfortably can and lean into the stretch. Again, this will open up those muscles between your ribs and your pelvis here. Make sure when you're doing this stretch, your hand does not slide down. You're not gonna get the full stretch effect that way. So reach up as high as you comfortably can and just again, work the painful side. Brad: Right, now sometimes I like to start and just do pressure on and test it and come off as opposed to stretching it for 30 seconds right away. So, pressure on, pressure off. See how it feels work into it. If you really got that tight muscle, it may take some time to get it to stretch out and it may take a few days before you really get some sustained relief. Mike: If you are seated for this one, again, make sure your butt is staying on the mat and not popping up because that's going to defeat the purpose of the stretch. Brad: Good point, Mike. Alright, now there is an option you can do prior to the stretching that will help, and that's a massage into the muscles on that side. So the muscles are tight and if you can get into the muscle, massage it, it will help loosen it and then stretch it. Now it's really difficult to massage your own muscle. If you have a masseuse or someone in the family that's willing to help you out and massage, that's great. If you don't, we actually have a really nice massager that will work well to do this. Mike: Yes, this is actually a back massager. You want to do that in a chair so you can just simply place it behind you where those muscles feel tight and you lean into it and that baby works and it digs in there and it feels really good. Brad: That's right. I've used this in a firm chair like this. It works well in a recliner. So you can massage it for 10 to 15 minutes and then do the stretch as we talked about. Mike: The good thing about the stretch is you should see immediate results after performing it only a few times. So if you're not seeing those results, this isn't the stretch for you. Something else is going on and we do happen to have more videos. So if you want to check out another option on how to solve this problem with the elevated pelvis, check out our " How to Self-Correct A High Hip in 60 Seconds ." Visit us on our other social media platforms : YouTube , Website , Facebook , Instagram , Twitter , Pinterest , LinkedIn , TikTok , Wimkin , Mewe , Minds , Vero , SteemIt , Peakd , Rumble ,  Snapchat , Clapper , Threads   Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for

These exercises should be done in addition to the posture exercises (stretching over a tennis ball and the "W" exercise). The posture exercises were shown in the video entitled: Fix Shoulder Pain Permanently. 3 Critical Exercises . Shoulder strengthening exercises (as outlined in the video How to Strengthen a Painful Shoulder ) can be started later after shoulder pain is gone or nearly under control. Shoulder strengthening exercises need only be done 2x-3x per week and can be done in place of the stretching exercises after the pain is under control. These exercises are to be repeated up to 10 repetitions (6-8x per day - spread out). Once pain is improved only the posture exercises need to be continued for maintenance. **Exercises should not be performed on your shoulder if it is prone to dislocation. The exercise should not increase your pain - it should be nearly pain-free. A good sign is if your pain centralizes. That is the pain becomes more focused or smaller. For example, your pain was traveling down your arm to your elbow. After performing exercises your pain now stays in the shoulder and no longer travels down the arm. This is a good sign. If the exercises cause more pain or cause the pain to travel further down the arm, stop the exercises and use ice and positioning to calm the shoulder down. **You will only be doing two stretching exercises (total) at any one time or on any one day. 1. Progressive Statue of Liberty. Continue this exercise every day. You may do the hanging program instead of this exercise. See video: Will Simple Hanging Help Your Shoulder Pain? Rotator Cuff Injury? Impingement? Tendonitis? Bursitis? Frozen Shoulder? If one performs the hanging exercise, make certain that hanging does not increase your shoulder pain after you are done with a session. Exercise can be done seated or standing. Use a broomstick, pole, or Booyah Stik and anchor it on a chair or floor while seated or standing. Slide or walk your hand (of the painful shoulder) up the pole as far as pain will allow. Should not increase pain. With the pole anchored on the floor or on your chair, straighten the elbow of the arm and lean the pole forward. The hand should continue to grip the pole and the hand should not slide. While leaning forward the gripping hand should push the pole down as though you are trying to use the pole to pierce the chair or floor. Lean all the way forward (AS LONG AS THE EXERCISE IS PAIN FREE!) If painful, try to not go as far or try lowering your hand a few inches on the pole. Perform up to 10 repetitions. 2. Along with the Posture exercise and the Progressive Statue of Liberty, try shoulder extensions using the opposite arm to assist or broomstick or booyah. Exercise can be done seated or standing. Grab the front end of the pole palm facing out with the nonpainful shoulder arm. Grab the back end of the pole with the painful shoulder arm palm facing in. Push with the nonpainful arm and extend the painful shoulder arm. Exercise should be pain-free. Perform up to 10 repetitions. As an alternative can also clasp hands together behind the back and raise both arms together. 3. Once extensions are comfortable try shoulder internal rotation. You may do this instead of shoulder extensions. Grab the top end of the pole with a nonpainful shoulder arm (palm forward) and place it behind your back. Grab the lower end of the pole with the painful shoulder arm (palm out). Using the nonpainful shoulder arm slide pole up your back causing the painful shoulder arm to also slide up your back. Exercise should be pain-free. Perform up to 10 repetitions. 4. If internal rotation is comfortable you may try the chicken wing exercise. You may do this exercise instead of shoulder internal rotation. Grab the top end of the pole with the nonpainful shoulder arm (palm forward) and place it behind your back. Grab the lower end of the pole with the painful shoulder arm (palm out). Using the nonpainful shoulder arm bend the upper pole forward (being careful to miss your head) causing the painful shoulder arm to extend out from the body like a chicken wing. Exercise should be pain-free. Perform up to 10 repetitions. 5. If the chicken wing exercise is comfortable and pain-free (equal to the nonpainful side) you may begin supine assisted flexion. May be performed with the other arm or with a Booyah Stik. You may do this exercise instead of the chicken wing. Lay flat on your back on the floor, or bed. Have both arms grab the pole with palms facing forward or down. Use the nonpainful shoulder arm to raise the painful shoulder arm up and overhead to the point of pain or stretch. Perform up to 10 repetitions. At this point, you should just be performing the following exercises: a. Posture exercises b. Progressive Statue of Liberty Exercises (or as an alternative hanging exercises) c. Supine-assisted flexion exercises. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/417iZbXm9B0 Mike: Today, we're going to show you the top three exercises you can do if you have a hunched-over posture. Brad: And we're going to show you an option you can do while you're walking to get you upright. Mike: Plus we have a bonus at the end which will really help loosen up those tight muscles. Brad: Let's get at it. All right, these first three options are all very effective. You can do all three or pick out the ones that you want to do. You may want to just do one, or you may want to do one week and switch it to the next week so you're not getting bored. We are going to use these balls. What are we going to do with them, Mike? Mike: So we're going to take a ball, place it behind your back, I'm going to go at my mid-back. And this stretch is going to open up your tight pec muscles and maybe abdominal muscles as well, because, oftentimes, if you're hunched over, these muscles become tight from being rounded so often. So you're going to try to put the ball here as a focal point or fulcrum and you're going to try to go back against it. Now if your shoulders are okay and you have the mobility, certainly, lift your arms up. I'm really stretching, going in the opposite direction of that flexed posture. And this actually feels really good, even if you don't have a flexed posture. Mike: That's right. Now some common questions we have gotten about this particular stretch is people say, "Well, what size ball do we use?" One is a five-inch ball, I wouldn't go any smaller than that one, Mike is using an eight-inch diameter that's probably about as big as you want to go. It's critical that the ball is squishy, not a hard firm ball like a basketball or a soccer ball. So nice squishy ball, take it from the neighbor kids, wherever you can get it, buy it online, whatever. So they work well. Another point I want to make is this ball, I think Mike mentioned it, but you can adjust it up or down. This is actually breaking loose the spine, if you will, it doesn't break it loose, but it stretches the spine and the muscles at the same time, so it's really great. Do you want to try the smaller one, Mike? Mike: Yeah. Brad: What do you think? Mike: I like the bigger one because I get a little more motion, but this is a good beginner for some people. Place the ball kind of where you are flexed over, that's going to be the most beneficial for you. It may be lower for some or higher up. Brad: Right. All right, the second option you're going to be supine or lying on your back. This works best if you're on a carpeted floor, you could maybe do it on your bed but not very well. Get on the floor if you can, Mike, go ahead and show them the options. Mike: You're going to start in kind of a hook-lying position, so my legs are bent up like this and my back is flat on the ground. Now some people might be so tight, that they can't even keep their heads on the ground like this, it's too tight. So you may need to place a pillow here for comfort. Once you're lying down here and you're comfortable, some people just laying here is going to feel like a stretch, you can lay here for a minute. If this feels comfortable for you, what you want to start doing is making snow angels. If you live in a winter wonderland, like we do here, you know what snow angels are. But basically, you're going to bring your arms up and then back down and try to keep in contact with the ground as much as you can. If you have tighter shoulders, they're going to start creeping up, that's okay, just do what you comfortably can with this. This is going to help loosen up those shoulder blade muscles, stretch them out, and loosen up the pecs, it really does a little bit of everything. Brad: That's right, Mike, do you want to demonstrate how some people who are tight in the pecs, in the shoulders, their arms will actually be inches above the ground like that? Brad: There you go, see that? And that is okay, you may not go near as high as Mike is going, but that's okay to start with, you need to give this time. It may take a couple of weeks if you're really tight and flexed over, like I am now, to get to this. Mike: So we're going to progress, if that exercise seems safe for you. Now a simple progression is simply removing the pillow from your head, if you can lay flat down on the floor and do it this way, that is the next step. Now if this becomes easy for you, what you could do is actually take a pillow again, place it where you have kind of that humped spine, a rounded forward spine, place it there. It's going to cause you to arch back even more, kind of like the ball and the chair, and you're going to do the same thing. Simply raise your arms up and then come back down. Try to do 10 repetitions of this if you can. And again, touch your arms to the floor, if possible. Brad: One thing I do want to mention is, at this point, you may want to put another pillow underneath your head when you add that throw pillow underneath your back between the shoulder blades, it's all a comfort thing, you want to make sure you're comfortable and breathing really relaxed while you do this. Mike: Now another progression yet, the most advanced option, you're going to need a foam roller to perform this one. So to get on, I'm simply going to place my buttock on the lower half, I'm going to lay down flat and you want a longer one so your head can be touching the foam roller as well. If your neck is tight, you could certainly put a pillow under your head. And now I have even more distance between my body and the ground, so it's really going to stretch out the pec muscles. And again, we're just going to do the same snow angels. You can see this is more difficult for me because my arms are starting to creep up more as I'm going up above my head and then I come back down. Make sure to breathe throughout this, do not hold your breath. Brad: Right, now, one thing you may be wondering, with this advanced demonstration using a foam roller, it is really helpful if you want to do this and you want to purchase a foam roller, this is 36 inches long, that's pretty standard, longer length, but make sure you get a softer density. They come in hard, medium, and soft, get the softer one, you'll be happier, it's much more comfortable. All right, now we're going to show a version of how to stretch the lats and the abdomen muscles using a simple doorway. Mike, go ahead and show them what to do. Mike: So you're going to grab onto a door frame. If you can't reach up to one, we'll show another option later you can do. So I'm going to be stretching my left side, my palm is facing away from me, and I'm touching the top of the doorframe. The door has to be open for this because I'm going to slowly start leaning into the doorway. This is really going to help open up the lateral aspect here, stretching the lats and even the abdominal muscles, which can become tight when you're in a rounded posture. Brad: I like to hold this for 15 to 30 seconds on one side, you're going to perform this on both sides, so you're just going to face the opposite way and perform the same stretch. Brad: Right, just make sure your wood trim up there is securely fastened. All right, now if the doorway is too high or too short, what you can do that's a little more flexible and works well is either use a piece of Dowling, a PVC pipe, or a broom handle like we have here, this is a mop, we need something about four to five feet long and relatively sturdy, so it doesn't bend and cause you problems that way. We can do it standing. Now with a mop like this, it works well, you can put it on a table or a countertop. We're going to put one hand up high and you can actually do this with two hands too. Brad: So if you do not have a nice mop like this and you just have a piece of Dowling and you put that down, it's really critical that it does not slip on whatever you're doing, if you have a countertop, what you'll do is put a shoe down, put the end of the stick into there and that will prevent it from slipping. It is a really important part of doing it if this is the option you're going to use. Brad: So the way we do it is similar to reaching up to the doorframe, you just grab the stick, okay? And I'm going to lean sideways. I can feel the muscles stretch here, we're getting some abdominal stretching. It actually opens up that shoulder as well. If you do have shoulder problems and this hurts and creates sharp pain, this is not an option for you, so be careful with that. Brad: Now Mike just demonstrated, that he's using the Booyah Stik , which has really nice rubber ends on the end of it, very strong. He just did both sides and he held it for 15 to 30 seconds. Now the other option that you can do with this is to get both sides at once by grabbing the stick up high with both hands, your hands are not going to slip down. If they do, you need to hold tighter, and then lean forward and you'll get that stretch. And this really emphasizes the abdominals really well, so when you're hunched over, we need to stretch them out so you can get up tall without the muscles here pulling you forward. There we go, again, 15 to 30 seconds or stretch, and then come back and relax. Make sure we relax with all these, you're breathing well. Deep breath in, and as you stretch, that's a good time to exhale, the muscles really respond well to exhalation when they want them to stretch more. Mike: It's also important when you're hinging forward to not round your upper back, again, we are bending at the waist and keeping a nice straight back. Brad: Excellent point, Mike, very good. Mike: So this option is for when you're walking and you notice yourself getting more rounded and flex posture, all you can do is simply place your hands behind your back, grab your wrist with one hand like this, and this will help create a better good posture. If you want, you can even intermittently bring your shoulders back, if you have the mobility. Obviously, if this is challenging, you don't have to do that, just simply doing this will help create a nice upward posture, and prevent that forward-roundedness. Brad: Now there's going to be people like me, I have tight shoulders and I have a hard time actually getting all the way back, I can do it, and there'll be some people, but it just won't happen. So a couple of options, if you happen to have a cane or you're walking with a cane, simply use the cane between your hands and it does the same thing. Brad: Now another option is a simple towel, a small towel would work really well. You just take that, reach it behind you, and then you have your bridge between there so you can do your stretch and walk and get those shoulders back where they belong. Obviously, you're not going to walk like this for a long period of time, you were going to mention that, Mike? Mike: Yeah, just do it intermittently, every so often during your walk. I mean, if you're comfortable walking like this the whole time, go ahead, but it's not necessary. Brad: Right. All right, we also have one more option that's going to help loosen up these muscles here because they pull the shoulders forward, help that round out, you really need to open that up and loosen these muscles up, we have some nice options coming up. Mike: So if you have some tight muscles in the front here, the pecs, the abs, the shoulder muscles, do the stretches like we mentioned earlier, but also massaging the muscle groups loose can help with that. I have the D6 Pro Massage Gun . Now this is a pretty heavy-duty massage gun, it's for people with more muscle mass or a bigger build. Brad has the Air 2 Massage Gun , which would work for a slighter build or smaller person. Brad: Right, so with these, I would definitely use either the round head or the airhead, it has a little cushion on it. That would be best if you're just starting to use a massage gun. Again, we're going to work the muscles here. Brad: It should feel good if you're getting, you don't want to get underneath your arm into the armpit, there are actually some nerves in there that could get irritated. This is for the muscle. We're not getting right over into the joint itself, always the muscle, these muscles are going to loosen up. It should feel good, like I mentioned, make sure you work both sides. And also, you can do this for the back, the hips, and many other parts of the body as well. So you don't want to have a massage gun just sit for one muscle group because it's effective throughout the body. All right, find out which stretches work for you the best, that feels the best, and do them on a daily basis. Mike, we have another video, don't we, that relates to this? Mike: Yes, if you want to check out another video on how to stop walking hunched over, check out " How To Stop Walking Hunched Over! 5 Best Fixes" . This one has some different tests and stretch options you can try as well. Visit us on our other social media platforms : YouTube , Website , Facebook , Instagram , Twitter , Pinterest , LinkedIn , TikTok , Wimkin , Mewe , Minds , Vero , SteemIt , Peakd , Rumble ,  Snapchat , Clapper , Threads   Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/xNdPzldahH4 Brad: If you're interested in improving your leg circulation, this video is for you. We're going to show you the easiest ways to improve it. And we have had a number of people in the past few years thank us for giving these tips. Mike: So we're going to go through seven different tips and they can help improve your circulation instantly with no exercise. Brad: That's right, seven is a key number, it's a number that you can't go wrong with. All right, now the beauty of all seven of these tips is they're really common sense, but things that a lot of people don't think about. And once we explain it, you're going to say, "Oh yeah, that's gonna work for me." So the first thing is, look at your socks. Now I have my nice bright red ones on, so they show out well, but these socks have a tight band around the top so they don't slip down. Now that tight band will help with that, but it also acts like a bit of a tourniquet. Brad: So watch what kind of socks you have on. You may not want to wear socks that are a little tighter on your calf and then loose at the toes. So with these either get different socks on or I could simply pull them down, they're on my ankle where it's a smaller circumference and that would help circulation immediately. Mike, what about if you have actual socks that are made for compression? Mike: So some people may actually have compression socks, especially with poor circulation. Now, if it accidentally rolls down, which can happen over time, it creates a tourniquet effect cutting off the blood flow, back up the leg. This is very uncomfortable for me and I do not have poor circulation. So make sure your sock is all the way straight if you have a compression sock to help bring that blood flow back up. Brad: Right, so usually compression socks should not go up above the kneecap, keep that in mind, it can make a big difference. A little thing can go a long way. All right, the next situation is the chair that you're sitting on, whether it's a firm chair or a taller stool. We've got a situation right here which is going to impede and actually cut off circulation. Want to talk about it, Mike? Mike: So if I'm sitting with my leg hanging off the side, this is going to put pressure on my leg here, restricting blood flow, coming back up again. If you're going to be sitting on a tall stool of sorts at your house, you're going to want to try to get to the edge, putting the pressure more on your butt cheeks and your feet flat on the floor. This will open up the circulation again to your legs, Brad: Right, and let's go to the second scenario. All right, now in this scenario, if you have a person who's short or a chair that's tall and the person sits down and their feet dangle, literally do not touch the ground, this can happen at the workstation where you may be sitting for a long period of time. Again, you have that pressure point underneath the leg on the hamstrings, and that is definitely blocking circulation. A simple fix is if you can lower the chair, get a shorter chair. But what I do at my house, because I have a situation like this at my computer, is I put down a pad, you can put anything down there, a book, a pillow, I have Pete's Choice Balance Pad , and that raises up my feet. It actually makes it more comfortable as well as taking that circulation and maximizing it. So a really important thing, but it's a little thing to keep in mind. Mike: So tip number 3, if you happen to be sitting a lot and have something around that you can place your feet on, maybe an ottoman of sorts. Simply elevating your feet up can help with circulation. Now, if you have a recliner , simply bring the feet up like this and that can help. Brad: Which kind of leads us to the next tip, which is important and directly relates to this, and a lot of people aren't aware of. Okay, now, when you're legs are elevated, there are a couple of points you really have to pay attention to that you may not think of, if you have an edge on your stool, your ottoman, that can actually put pressure on your artery and vein that go right underneath the ankle. Brad: And with that pressure there, that's going to restrict blood flow in and out of your foot as well as up the legs. So what do you do to rectify this is, take a pillow, put it under your legs lengthwise, and that's going to take that pressure point off that circulation area and allow a nice flow and it's just more comfortable wouldn't you say, Mike? Mike: Yes. Brad: Now let's see what happens in the recliner. Mike: Now the same problems can occur from a recliner. We still, again, have the edge here, which can impede blood flow behind the ankle joint. Now this recliner has a nice filled-in area throughout the calf area, so that is good. Some recliners have an open gap here. That again, can put pressure on the back of the calves or thigh region. So it's good to fill them in, simply use a pillow and it can help with the elevation and take those pressure points out of the equation. Brad: Right, and that's actually more comfortable this way as well. This particular chair is really built well. I probably wouldn't even need the pillow, but some of them are really not going to do the job, and need this for sure. Okay, tip number 5. If you are in a recliner, your legs are up, you have your pillow, and if needed, another way to improve blood flow, get it flowing and blood out of the legs is simply to recline the trunk or the upper part of the chair back. Obviously, if you're watching TV or communicating with someone, it's not an option. But there are many times you can get back, maybe take a nap, and really have blood flow throughout, very efficient. Mike: So option number 6 is when you're seated, and maybe you're at a dining room table eating, some people commonly will flex their feet underneath their chair. Now if you imagine my legs are kind of like a hose, which can be your blood circulation in your leg. Right now I am putting a kink in the hose, restricting the blood flow, being flexed this much. Mike: To counteract this, you can either try to keep in a neutral position or maybe put your feet further out in front of you as long as you feel balanced and this can help improve the circulation. Brad: Right, it's as simple as that. Okay, a second part of the body where you can actually put that kink in the hose or the blood vessels is in your hips. Now, on a recliner, you're unable to bring your feet underneath. So that's already taken care of, but that also promotes people to lean forward. And you get the same flexion or that kink in the hip area. Brad: So if you're like this, and I know some people may be sitting here eating or playing cards, maybe solitaire like my mother does. She does lean forward like this, and then the blood flow is restricted. We need to try to bring whatever we're in closer and think about that or just simply laying back, to open up that blood flow in the hips as well. Mike: And tip number 7 is to avoid sitting too long, especially more than an hour or two. Now this is going to not improve circulation as well on your legs not moving. So simply getting up and going for a walk can help with that. Brad: All right, now, if you walk daily for exercise, let's say you walk a mile or so and you do it all at one time, a really good option is to break that distance up into two or three and walk twice a day or three times per day, so the total is still a mile, but you're walking in the morning, in the afternoon or the morning, afternoon and the evening. That's a good way to spread things out. It keeps those leg circulation even throughout the day as opposed to doing your walk, getting tired, and then wanting to sit for a long period as a rest period. All right, so pay attention to all these little tips that we've given you throughout the day. And one thing I really wanna emphasize is make sure you don't wear socks like Mike. We got a white one, we got a black one. People will talk, Mike. Mike: It's trending. If you want to check out more videos on how to improve your leg circulation, check out our video You Can Instantly Improve Leg Circulation & Blood Flow . Brad: That's right. Visit us on our other social media platforms : YouTube , Website , Facebook , Instagram , Twitter , Pinterest , LinkedIn , TikTok , Wimkin , Mewe , Minds , Vero , SteemIt , Peakd , Rumble ,  Snapchat , Clapper , Threads   Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide   Eye Massager   EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun   T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream   Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager   Weighted Heating Pad Fitness: Resistance Bands​   Pull Up System Pull Up Bands   Wall Anchor​ Grip and Forearm Strengthener   Hanging Handles​ Hand Grip Strengthener Kit   Stress Balls   Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store  and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for

Are you feeling discomfort in your lower back or hips? Sacroiliac joint pain could be the culprit, often caused by imbalanced forces in your pelvis. But fear not! With the Thigh Stretch, you can take steps toward relief and symmetry in your legs. Here's how to do it: Find a sturdy surface like a table or countertop and lie on your back. Pull both knees close to your chest and place a pillow under your head for extra comfort. Now, focus on one leg at a time. Hold onto your left knee with both hands while letting your right leg gently hang off the edge, keeping your knee bent. As you lower your right leg, pull your left knee even closer to your chest to maintain proper alignment. You should feel a gentle stretch in your right upper thigh. Be patient as your muscles gradually lengthen; there's no need to force your leg down. If you experience any discomfort in your knee, adjust the position so your knee is slightly outside your hip. Hold this position for 7 to 10 breaths, then bring your right leg back up and repeat on the left side. Aim for 2 rounds on each side, 2 to 3 times a day. With consistent practice, you'll not only ease your sacroiliac joint pain but also work towards achieving better balance and symmetry between your legs. So, the next time you're bothered by discomfort in your lower back or hips, give the Thigh Stretch a try. It's a simple yet effective way to promote relief and restore harmony in your body. For more in-depth guidance and additional exercises, check out the comprehensive guide in the book " Top 3 Fix " today! *This content was created with the help of AI.

The first step you must take to stop shoulder pain is to correct your posture. Believe us when we say this. For MOST shoulder pain patients’ posture is a major contributor to their pain. For MANY patients, poor posture may be the main contributor to their pain. Recall the most common reason your shoulder is painful- something is out of place. Quite often the shoulder blade can be out of place which causes the shoulder joint to not work properly. Which can lead to shoulder pain. Posture Exercises: To improve your posture, we recommend two different approaches. If able, you should do both. The first approach is to perform ONE very brief correction exercise throughout the day. This one exercise will help you do the following: -Strengthen your proper postural muscles -Stretch appropriate muscles and ligaments. -Serve as a frequent reminder to correct your posture. There are hundreds of exercises we could teach you to correct your posture. However, that is not practical. So, we are going to give you two. I am going to give you one exercise to do throughout the day. This exercise will start to strengthen posture muscles. It will also stretch commonly tight muscles. But it will also be a frequent reminder to check and correct your posture. Posture exercise (done 6-8x spread out through the day). Start with arms in the "W" position or with hands on the back of the neck. Brings elbows back and squeezes shoulder blades together WHILE performing chin tuck with head and neck. Continue this exercise every day. May do wall angels instead as a substitute. Second posture exercises once a day for 5 minutes for posture improvement. Use of tennis ball on floor or wall (multiple layers of socks) versus Lacrosse ball in a sock on the wall. Roll on the ball or just lie on it. The ball is placed in the gap between the shoulder blade and spine at three different spots on each side of the spine. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/fWvQG_O99i0 Brad: "Oh, hip pain. I have arthritis in my hip." If you think you've got this, we're going to show you some simple exercises that are gonna help mitigate and get rid of that hip pain, so you can get on with your life again. Mike: Yes, many people think hip pain is due to their arthritis, but, actually, many people have hip arthritis when they get X-rays, but they actually don't experience pain, so we're going to show you some stretches and exercises you can do to strengthen that hip up and make that pain disappear. Brad: There you go. All right, now let's look at one of the primary causes that we're finding why we have hip pain involved with some arthritis, and it's a term called, "anterior femoral glide." In other words, if we look at Sam here, we look at his hip, the ball of the femoral joint is actually moved forward, that's called, "anterior," and then we get wear on the joint that actually promotes arthritis and pain. So, Mike, what are we going to do about this? Mike: We're going to use a belt or a band stretch, we will show here in a little bit, but, essentially, what it's going to do is go in front here, and help pull this back into place, where it is supposed to be. This will help alleviate a lot of pain if it works for you, and then we're going to show you some exercises and stretches to help keep it there over time. Brad: Right, because it's rather interesting, the glute muscle in the back of the hip is actually becoming weak in a lot of people, allowing for this anterior movement of the hip, so we're going to strengthen that muscle after we stretch it and pull it back where it needs to be, therefore eliminating the problem, as opposed to just treating it temporarily. All right, we're going to show you some exercises that are going to help eliminate this pain, but we need to give credit where credit is due. Actually, these were developed by a therapist. His name is Rick Olderman. He has a number of books written, one of them is specifically for the hip, and his exercises have been field tested by himself, in his clinic, for over 20 years, they definitely work. Mike, let's show them. Mike: The first exercise we're going to do is to help get that anterior femoral glide syndrome issue solved, like we're showing on Sam earlier. You're going to need either a belt or some type of loop band to do this exercise, and something sturdy to tie it around, maybe a stair railing, as we have here. If you have a very large, strong dining room table, you could certainly try it as well. Now, I don't like the belt as much, because I can't stretch as far, I'll show you why, but it does work. So, what you're going to do is put it in the front of your hip muscle, as high as you can, kind of in this crease region, and you're going to simply pull forward, and this is going to help put that femoral head back in place. Now, if you feel a pop or something good right away, it decreases your pain, this is the right stretch for you to do. Mike: You can also possibly try going at a side angle. Bob's son actually had some hip pain issues and did this, and it solved his issues initially, and he did these exercises, as well. Mike: Now, I don't like this, because I'm stuck really close to the stairs. This is where I find a band a little more helpful, and plus, it has a little more play in it, so I just like to bring it up to hip level, like this, pull forward, and I like to get my other foot forward, and really stretch into it. This feels the best, personally, for me. I like to do 10 repetitions this way. You can also just kind of hold it for 30 seconds, if you want to get a good stretch, and then I also like to kind of do a lateral lunge, as well, and I'm pulling the stairs, I'm so strong right now. Brad: Yeah, if your stairs move like this, have someone sit on them, and that'll, you know, get them solid again. Mike: But that's the first stretch to try and do. Now, we're going to do another stretch, you're going to do it on the mat next. Brad: All right, let's go on to the second stretch. However, just to be clear, on the first stretch, it should feel good while you're doing it. If it does create sharp pain, two things, you're either doing it improperly, too much force, or it may not be the stretch for you, and you may have a different hip problem. Mike: So, another common problem of the anterior femoral glide syndrome is tight hip flexor muscles. These are located in the front of your hip, they are very deep, so we're going to show you a way you can safely stretch these out. You're going to need to be on the edge of a bed. Hopefully, the edge of it is firm, otherwise, you could certainly get on the dining room table, if you feel comfortable doing that. You're going to start by bringing both knees to your chest. The further my buttock is to the edge of the bed, the more stretch I am going to get, the closer I am here, the less stretching I'm going to feel, so you're going to slowly lower one leg down, off the edge of the mat. Then, I'm going to bend my knee back as far as I comfortably can. Make sure you bring the opposite knee up to your chest. You can see as soon as I do that, the tightness I have in my hip here, feel a stretch, hold this for 30 seconds, breathe slowly, then you're going to reset the back, both knees to chest, and perform on the opposite side. One thing to keep in mind, the leg that is down should be in a straight line. Do not have it go too far out. I like to do three sets of 30 seconds on each side, and just go to where you feel the stretch. Don't force it if you're starting to get a leg cramp. Brad: Right. You know, I do want to mention one thing to make it clear why we do this stretch the way we do. So, when we do it with the knee extended or more straight, that gets the deep hip flexor up in the joint area. Now, when you allow the knee to flex, that gets a separate muscle, the rectus femoris, that actually connects at the hip, and goes all the way down by the kneecap. That's another critical aspect of it. That's why this works when other people stretch and they don't have success. All right, the next important component is actually strengthening the hip, and make sure you strengthen the correct muscle. We're doing it to the hip, abductor muscle. Go ahead Mike, give them some details. Mike: So, this exercise, it's good to do it in front of a mirror, if possible, because you want to make sure your pelvis is level throughout it. So, if I'm working my right leg, I'm going to stand on my left leg. I have a slight bend in my knee, I'm not locked out, and I'm going to simply kick sideways, just go about a half an inch off the ground, and I'm not going to do a full swing here, and we are going to keep our balance. I like to place my hands on my hips, when for beginners, to see my pelvis is level. I'm not swaying hard, like this. This is going to work the hip abductor on the leg swinging, as well as the leg stabilizing. Do 10 to 15 repetitions, then you're going to perform it on the other side. Now, this is the beginner variation. You want to be able to control it with just your body weight, and once this becomes easy, you can use a band, like Brad will demonstrate here. Brad: All right, a lot of people have these resistance stretch bands, and you simply stand on it. It does work better with shoes on than with stocking feet like I have here, but I want to show off my red socks. Now, you can just increase resistance by pulling up on the band, and it gets harder. Make sure that the toe is pointed forward. It makes a big difference when you go out to the side. First of all, the band wants to come off, and it does not strengthen the muscle properly, anyways. Mike. Mike: You can also use it with a loop band, same exact concept. If you happen to have the old-school cuff weights at home, you can certainly strap this around your ankle and do them that way, as well. Brad: There you go. The next strengthening exercise, we need to get that glute maximus strengthened up with a specific exercise. Mike's going to show how to do it in the quadruped, or hands-and-knees position, I'll show how to do it in a standing position. Take it away, Mike. Mike: So, I'm going to go on my forearms here, for resting on my elbows, and I'm going to simply do butt pumps. Now, I'm not going to kick all the way up to the ceiling, the full range of motion, like the common butt pump exercise. We're going to simply lift up partway through the middle range. Now, for beginners, you can certainly bring your feet in, this is gonna isolate the glute max a little more, and you're going to do little oscillating movements, do 30 repetitions to get that butt muscle firing properly, and then you're going to stop, switch and do on the other side. Once it's easy, when your legs are turned in like this, you can bring it back to normal. Mike: If this becomes easy, you can simply take a cuff weight and strap it around your thigh, like this, and then you can do the kicks, as well. This will make it even more challenging if you are experienced. Now, if you can't get on your hands and knees, Brad will show another option. Brad: Right, and on your hands and knees, it's best not to do it in your bed, too soft of a surface, it causes problems. On a carpeted floor or with a mat is best, or the standing option, which I'll show now at a cupboard, a table, whatever solid surface you may have, bring your feet up shoulder-width, hands on the table. You can go to your forearms. I'm going to go on my hands, bend the knee if I'm working my right hip, bend that knee at 90 degrees or thereabouts. It doesn't have to be perfect. Bring it up, and just like Mike mentioned, we don't want to go up to the ceiling, as high as we can, like we're trying to, you know, mule-kick somebody, we're just doing that mid-range motion, and just a continual motion, point or rotate the foot inward, and that will isolate those glute max muscle fibers even better. You do this 15 to 20 repetitions, you'll start to feel those muscles work in and those fibers work. Brad: Now, this is something that we're not trying to make the muscle huge and humongous, we're trying to get the muscle to fire efficiently, so it pulls back that femoral head, and going to solve the problem. All right, so these exercises have a strong history of working well, but you do need to do 'em on a daily basis. Once you get used to them, you can do them within a matter of minutes. We do want to mention that in the thumbnail, look at the lady, she's dancing. That's the type of thing you're unable to do with a painful hip, but you'll get back to it after doing it and working it properly. Actually, Bob, you and Bob's son all used this system on hip pain recently with great success. Mike: Yeah, and none of us are dancers, so it works for other people, too. Brad: Yeah, I'd like to see you guys dance. Mike: If you'd like to check out more videos on hip pain, check out "STOP HIP Pain; Best 5 Stretches For Over 55". Brad: Yep, you better believe it. Enjoy and be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide Eye Massager EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/JlImzKN7w-E Brad: Are you aware of the joint that is most injured in the human body? Mike: Surprisingly, it is the ankle. Brad: That's right. Now we are going to show you the best system to get your ankle pain-free and back into action. Mike: And the good news is you don't need any special equipment. All you need is a towel. Brad: There you go, is that to wipe the sweat off? Mike: Yes. Brad: Actually no, we'll show you what you can use it for. We're going to use a system from the late Robin McKenzie. He's a physical therapist. He's extremely well known, and he has a book for the layperson, Treat Your Own Ankle & Achilles Tendon. And the exercises are from this book. They work very well, and give little information about Robin. Mike: So Robin McKenzie has actually sold millions of books on self-help therapy treatments worldwide, in 18 different countries. Brad: That's right. Alright, now this system is going to work for you whether you are in the middle of an ankle sprain or injury right now, or maybe you've injured your ankle years ago and that ankle is still tight and painful. We're going to look at range of motion in detail, and then show you how to correct it. First, we must assess the range of motion. It's not difficult. There are four different movements to look at. Mike is demonstrating the first two, and these are probably the most important two because they get injured the most. You do dorsiflexion, pulling back, compare one foot to the other foot, and go back down for plantar flexion. Now typically if you have a painful or a tight ankle, you're going to notice when you pull up that look at this one, you can see it's not near as far. The right one would be the painful ankle, and almost always is the tight ankle. Brad: If you point down one might not go as far. And you'll see that, just go up and down, Mike. The tight ankle only has partial motion, as compared to a normal ankle or a healthy ankle. Go ahead Mike, look, give me some normal range there. There we go. So when you find out which plane is tighter, that's the ankle you're going to stretch the most and we'll show you those stretches. Brad: Okay, the following two planes of motion are not so commonly worked with, but they're important. It's called inversion, where your toes go in, and then eversion where your ankles go out. Brad: And you can see mine are about even. My right one is a little stronger than my left. That's not too bad. Typically when you get plantar flexion and dorsiflexion taken up, those also go along with it. So we're going to focus on the first two because it's most commonly needed. Okay, there are a total of nine stretches to get your ankle back into shape. However, you may not need to do all nine. We'll show them and you'll quickly understand which ones you need to focus on. First, we're going to focus on dorsiflexion, or pulling the ankle up, are oftentimes very tight. Alright, there are three levels of dorsiflexion, or pulling your ankle upwards. The first one we call active range of motion. And Mike is showing it right there. Simply put your leg up on a stool or in a long seated position like I am on the floor or a bed and do the range of motion, like that. Brad: Now if it feels like it needs some more pull, a little more push, then you can take a towel like Mike's demonstrating, put it around. It works a little better with a shoe on, because a towel will actually grip to the bottom of the shoe, and then pull. Brad: Now there's one trick to this that's going to make it complete, and this is something that the average person doesn't realize. But if your knee is straight, you're stretching the gastroc muscle, which is a big muscle here. And sometimes that muscle needs to be isolated. So what you can do is take a towel roll and put it underneath the knee so there's a bend in the knee, and then do your range of motion, and then add a towel. Put it around your toes and pull it up while the towel roll is under there. Again, I don't have a shoe on and the towel slips off. So best to be done like Mike did it, with a shoe on. You're going to stretch it five to 10 times, or stretch and hold it 15 to 30 seconds. You'll feel it stretch. Mike: Okay, the third stretch is also gonna work your dorsiflexion, and it's going to stretch your heel cord a little bit. You need to go up to a wall, and place your hands on the wall. I'm going to stretch my left leg, I'm going to bring it straight back, and then I'm going to slowly start to lean forward, keeping my heel on the ground. I'm going to feel a good stretch in that calf muscle there. It's also working on my dorsiflexion like we talked about earlier. Now to get the soleus a little bit more, you can put a slight bend in your knee, and then do it. And mine is pretty tight right now, so I'm feeling this here. You're going to do 15 to 30 seconds on one leg, and then simply switch positions, because you want to be stretched down on both sides. Brad: That's right, now you're going to notice your ankle get better day by day. Within a week, you're probably going to notice that increased range of motion, as well as a decrease in pain. Now if you have lack of range of motion and plantar flexion, in other words pointing your toes down, we're going to show you three stretches that's going to focus on that. Okay, now to get plantar flexion or pointing your toes down, stretched out, simply start by wiggling your ankle up and down, emphasizing pointing downwards. And try to get both ankles so they're even. When you start out, this may stretch, but you're going to find you're going to need a little more extra push, as opposed to just active range of motion, or moving your ankle up and down. There are some really nice tricks that we're going to show you right now. Brad: Alright, so this is a really nice trick to get that ankle stretched out. You need to stand up. You're going to need something to hold onto. You can do this like by a stair using the handrails, or by a steady cupboard, or a big chair, something to hold on to. Put a chair behind you. Put the top of your foot so it's pointed down, and I'm going to balance here and simply push downward into my ankle, and I'm going to feel that stretch. Now if you need a little more stretch, you can simply squat a little bit. That gives you more stretch. Do that about 10 times. Brad: Eventually, you're going to need even more pressure so you get your ankles evened out, and you can simply go back to here and push down, and get some pressure like this. This is going to be advanced. Not everyone is gonna go to this level. A few people will, that are very active and mobile. Brad: Now you can use a towel and put it underneath, and that'll just make it more comfortable to start out with when you're just doing the stretch here and going up and down. For me, I can feel it already more comfortable. When you're more comfortable, your body relaxes. The stretch is better, the towel is a wonderful tool. Mike: Now the third way you could work on your plantar flexion is to get in a tall kneeling position. I have a towel under my knee, so it's not as hard on my knees. You can also start with a towel at your ankle joint, for beginners as well. So I'm simply going to put my foot down flat. Then I'm going to work on sitting on my heels. If this seems challenging, you can kind of start here. Use your arms for support. Once you get more comfortable, and it gets loosened up, you want to try to sit like this. It's really going to stretch. Now if you wanted to get more of a stretch, and this doesn't bother your ankle, simply take out that towel. Sit like this, and hold it for 15 to 30 seconds. Oftentimes if I do the stretch, I do it once, I'm a little tighter. The second time I do it, I'm more relaxed and able to sit down like this. Brad: Good, now Mike, you have an ankle that's tight on one side and this is one of your go-to exercises, isn't it? Mike: Yeah, that's a good stretch for me, and it just loosens everything up. Brad: Alright, now we're going to work on inversion and eversion. That's again, your ankles going in and out. It's important that you've already stretched your dorsiflexion pulling up and plantar flexion. Get those two stretches done, then go to this one. Some people may not even have to do this, because you'll have a normal range of motion and pain-free. So if that's the case, you can skip this. Otherwise, work with this, put your feet up on a stool. And it's kind of like windshield wipers. You go out with both feet and then in, and back and forth. If that feels normal, both sides look even, then we're going to go to partial weight bearing, which is simply taking the stool out, sitting on a chair, weight bearing through your legs, and going out and then in. So out on the edge of the foot, and then in on the inside edge. And with this, you can actually put a little weight through it if it doesn't hurt. We want to make sure that we get this strengthened as well as stretched. Brad: Actually going outwards is how 90% of ankle sprains happen. So we do want to work this to a degree, not overstress it, but get that range back. Strengthen those tendons that have been stretched, and get things ready to go. Now once this is comfortable, and you do 10 to 20 reps, a little weight through, then we're going to progress to actually standing, and doing the same thing. Now we're going to go to weight bearing. It's going to stress your ankles more. Be careful with this one, particularly when you go to the outside. I'm going to hold onto something steady, like a cupboard or a good chair, like this. I'm going to go to my outside, stabilizing with my hands, and then rock to the inside. Your knees are going to go in a little bow-legged, so you get that range of motion. Don't get too concerned about it. Go as easy or as aggressive as your ankles allow. We should feel no sharp pain. If you do, you're going too aggressive. You know, Mike has been doing this. And what did you just realize with your ankles? Mike: Now I'm noticing my right ankle is pretty tight when I'm going in. I have a decade-old injury. I've just been working on this last year, to get it to move better. So it's a little more challenging holding onto the Booyah Stik versus the chair. Brad: And then the finish up is if you would like, take the cane or the stick away and just practice this freestanding, as long as you feel stable, do it eight to 10 times. Brad: Now at this point, the pain in your ankle has probably gone away from the sore ankle, and it feels like the other ankle, You've done a great job. You did the first step of regaining range of motion, pain is gone. There is one more thing if you want to get really active, and that's strengthening your ankle. Mike, what do we have for them? Mike: So check our out video "The 8 Best At Home Ankle Strengthening Exercises," this video will show you how to start strengthening your ankle up, to prevent further injuries from happening. Brad: That's right, eight exercises to strengthen your ankle. You can do them all at home. And that's a good carryover from this. And if you like to go ice skating, you want to do a little dancing, you want to do a little hiking, this is for you. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat Fit Glide Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Knee Glide Eye Massager EyeOasis 2 Eye Massager White EyeOasis 2 Eye Massager Black T2 Massage Gun T2 Pro Massage Gun with Heat and Cold Head Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head D5 Pro Massage Gun Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. 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Ready to glide into stronger, more powerful glutes? Let's lace up our metaphorical skates and hit the ice with Gluteal Walking: Ice-Skating! Picture yourself on the ice, like a skilled hockey player, as you take a small lunge forward and to the side with your right leg. Feel the burn as you pump up and down twice with your right leg while leaning slightly forward. Place your hand on your right butt muscle - notice how it firms up with each movement. If not, bend deeper at your knee and trunk until you feel that muscle engage. Now, it's time to switch to your left leg. Step forward, repeat the movement, and feel those muscles working hard. Keep going for 10 to 20 steps, gradually straightening your trunk and forward leg until you're standing tall, with your knee almost straight. You might notice your butt muscles switch off as you straighten up. Don't worry, that's normal. Keep practicing until you naturally feel your glutes activate with each step. As you master this technique, gradually transition back to your regular walk, but with your glute muscles firing up naturally with every stride. With consistent practice, you'll not only walk with confidence but also strengthen those important gluteal muscles without even thinking about it. So, lace up those imaginary skates and get ready to skate your way to stronger glutes! For more in-depth guidance and additional exercises, check out the comprehensive guide in the book "Top 3 Fix" today! *This content was created with the help of AI.