This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2022. For the original video go to https://youtu.be/Q_nXIvpiUfg Bob: All right, the question we have is if you have back pain, do you have inflammation in the back? -Brad: All I'm saying, is if it hurts and it's painful when you move, you probably have inflammation. -Bob: Right? Let's talk about it. If you have constant, severe pain, that's a good chance there is some inflammation in it. So, a flare-up of pain, you know, if you went out and did something stupid. Brad: Like if you went out and cut a tree down in the backyard and moved all the wood by yourself with poor body mechanics and then it hurts for the whole night and the next day Bob: Yeah, it's just like spraining your ankle. You're going to get swelling in there. Bad: Yeah. -Bob: If you have trouble sleeping at night, you know you're lying down, you would think it should not hurt, right? But if there is actually swelling in your back, it may hurt. Finally, if it hurts all the time when you're standing or walking. Brad: That chronic pain situation. Bob: Yeah. It doesn't matter what your diagnosis is. If it’s sciatica, spinal stenosis, or Spondylolisthesis. Whatever it is, inflammation is going to make it worse. So your first step should be to try to reduce inflammation. For at least a five-day plan. Brad: Yeah. That sounds like an exceptional plan. Bob: So, one of the things you want to do is walk. Walking helps get things moving and it actually helps the swelling go down. Brad: Right. If it's so flared up, that walking makes it worse. Which I've experienced as well as some patients, then we're going to show you how to settle it down and then get to walking when you can. Bob: Right. You could try a back brace. It might feel better when you walk. We have a couple here. Brad, do you want to show yours? Brad: Yeah. You know, if you don't have one, I don't know if you really want to go out and buy one. I would try some of these other tools. Bob: Right. They are less expensive. Brad: So, these aren't that expensive actually, you know this one has the elastic. We like the kind that you can keep reasonably loose and then adjust. When you're walking, you may want to tighten it up and feel that support. It should feel like good support as soon as you tighten it up. Bob: Right. This one works the same way. This one has a Velcro closure here and then I can tighten it and really cinches up. Brad: The one Bob has on is actually more supportive than the style I have on, which I like that one. Bob: If this allows you to walk and you can't walk without it. It's a great thing to do. Brad: Yeah. Stabilize that pelvis and eventually, you take it off when you can, you don't continue to wear it forever. Bob: A little less active thing is getting into the right position and using the ice pack. Brad: So, this has been my go-to personally as well with patients that come in with severe back pain. I'll have them lie down. You can use pillows. This wedge works better for at least 90% of the people I've worked with. And you could do this on your bed or on the floor. Brad: A cold pack when it's really flared up for most people is what my go-to advice is. Get that underneath your back. And I've done this literally after I’ve been out doing yard work because I'm guilty of that. I like doing yard work and I break the rules sometimes. Literally in the middle of the day, I'll go in, lay down like this with a cold pack for 20 minutes, get up, relax, and go back out. And then I behave myself though. I won’t do things I shouldn't be doing. Bob: And you could do this throughout the day for 10 minutes. I mean, if you want you could go longer but I like to see if your pain is really flared up, do at least twice, maybe four times where you get on the ice pack and get the legs up. Brad: It really feels good, and I don't even have a flare-up right now. Bob: All right. If you're having trouble at night sleeping because of the flare-up or the pain, you might want to wear the back support or back brace at night. Because whenever you roll over it's going to hurt and that’ll help stop that. Brad: It will stabilize it. Yeah. Bob: Give it a try. We’re not worried about your back getting weak during sleep because you're not working out too much. The last thing is to avoid pain makers for now. Brad: Where do you get a pain-maker? Bob: There could be a whole list of them, Brad. Brad: Actually, I guess we've gone over that in a previous video in this series. Bob: You don't want to be riding that snowmobile when your back is flared up. You don't want to be shoveling snow. You might not want to be cutting the lawn. Brad: Yeah, on a riding lawn mower, boy, that can really tear it apart. Bob: So, until your pain calms down, then you can reintroduce the pain makers. And then at that point, use good judgment. Brad: Right. Bob: All right. Remember, get that back calmed down. Brad: That's right. Feel calm and relaxed. Bob: All right. Take care. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Fitness: Resistance Bands​ Pull-Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

Did you know that chronic respiratory diseases (CRDs) are the leading causes of disability and death in the Americas? The disease claimed 534,242 lives, or 35.8 deaths per 100,000 individuals, in 2019. Asthma, lung cancer, and COPD (chronic obstructive pulmonary disease) can sometimes cause or worsen lung problems. In rare cases, mesothelioma may also impact the lungs. But knowing the different stages of mesothelioma may help prevent the disease. If you’ve been diagnosed with a lung problem, what lifestyle adjustments can you make to help your respiratory condition? What steps should you take after getting diagnosed with a respiratory problem? This article explores the lifestyle changes you can make to protect lung health. We’ll also give you tips on what to do when diagnosed with a respiratory condition. This article aims to provide the information you need to help address your respiratory concerns so that you can get your health back and start living a healthy, fit, and pain-free life. Protect Your Respiratory Health With These Lifestyle Changes Your body has a natural immune system that protects your lungs from damage and prevents or lowers the chance of germs, dirt, and other factors from making you sick. But when you’re diagnosed with lung disease, you can no longer rely on your immune system only. You must also adjust your lifestyle to help reduce your lung disease risk and ease the burden on your immune system. Quit Smoking Cigarette smoking is at the top of the list whenever we talk about the main causes of lung cancer and COPD. Emphysema (shortness of breath) and chronic bronchitis (productive cough lasting three months or more) are also linked to smoking. Cigarette smoke can constrict your air passages and cause difficulty in breathing. Smoking also leads to chronic inflammation or lung swelling, causing chronic bronchitis. As time passes, cigarette smoke can destroy lung tissue and even cause changes that can trigger cancer. Still, it’s never too late to quit. When you stop smoking, you reduce your risk for COPD, cancer, cardiovascular diseases, and poor reproductive health outcomes. Quitting smoking also provides the following benefits: Reduced respiratory symptoms like coughing, wheezing, and sputum (saliva and mucus) production Decreased respiratory infections like pneumonia and bronchitis Improved lung function and treatment results among persons with asthma Stay Active Sedentary behavior is a risk factor for disease and premature mortality, so keep moving. Studies show that physical activity can help you avoid 6% to 10% of the major non-communicable diseases and even help you live longer! By doing moderate to high levels of regular physical activity, patients with COPD can fight the worsening of their lung function. More importantly, physical activity can help reduce the risk of smokers developing COPD. Check out this video on simple breathing exercises for COPD to learn more! Change What You Eat Food quality affects lung health. Studies have shown that malnutrition (lack of proper nutrition) can worsen obstructive respiratory diseases like asthma and COPD. One study suggested that the Mediterranean diet, consisting of high consumption of vegetables and fruits, has potential anti-inflammatory benefits and may be linked to asthma control. Studies show that high vegetable and fruit intake may help current and ex-smokers avoid the risks of COPD. Keep Informed Collaborative self-management programs can help an individual’s well-being, support self-efficacy, and improve health. These programs are designed to help an individual develop skills to manage the disease and learn more about: The nature of the disease The use of drugs and devices Symptom management Physical activity After The Diagnosis: What Can You Do? When you have a respiratory condition, visiting a doctor for regular checkups can help prevent disease, even when you think you’re feeling well. Lung diseases are no exception, especially since they can sometimes go undetected until it is serious. Depending on the diagnosis, your healthcare provider can ask you to take additional tests or exams. Your doctor can also prescribe medications and, if you’re a smoker, ask you to quit, especially if you’re diagnosed with COPD. Depending on the condition, the doctor can prescribe the following: Bronchodilators: These inhalers can help relax the airway muscles to relieve shortness of breath and coughing. Inhaled corticosteroids: These medications can help reduce airway inflammation or prevent it from getting worse. Allergy medications: These drugs can help manage asthma triggered by allergies. For more respiratory health tips when you get diagnosed with lung disease, contact the American Lung Association at 1-800-586-4872. You can also donate to help fund lung disease and cancer research, discover new treatments, and promote lung health education. References 1. Chronic respiratory disease burden https://www.paho.org/en/enlace/chronic-respiratory-disease-burden 2. COPD Causes and Risk Factors https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/what-causes-copd 3. Protecting Your Lungs https://www.lung.org/lung-health-diseases/wellness/protecting-your-lungs 4. Benefits of Quitting https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/benefits/index.htm 5. Too Much Sitting: The Population-Health Science of Sedentary Behavior https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/ 6. Impact of Physical Inactivity on the World’s Major Non-Communicable Diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645500/ 7. Lifestyle interventions in prevention and comprehensive management of COPD https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6118879/ 8. Diet and Asthma: Is It Time to Adapt Our Message? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707699/ 9. The effects of chronic obstructive pulmonary disease self-management interventions on improvement of quality of life in COPD patients: A meta-analysis https://pubmed.ncbi.nlm.nih.gov/27888996/

When you are experiencing arthritic pain in a joint you should not apply massage directly to that joint. Rather what you should do is apply massage and mobilization to the muscles that cross the joint. Muscles and tissues located above and below the joint should be targeted. Dr. Kelley Starrett, (author of best seller Becoming the Supple Leopard), refers to this as treating upstream and downstream. Tissues can include tendons and fascia. As an example, we just filmed a video on using a massage gun for knee pain relief. We focused on the massage of muscles above and below the knee including: 1. Suprapatellar pouch: This is the area directly above the knee. 2. Quadricep: Hit the entire four muscles and add in some flossing (movement of the muscles and nerves). 3. Hamstring: Focus on all three muscles. Can also bend and straighten the knee and add in some flossing. 4. Calf: focus on the upper calf but not behind the knee (there is a rich supply of nerves arteries and veins in that area). 5. Tensor Fascia Lata massage and iliotibial band: Cannot stretch the IT band but it could help loosen it if somewhat adhered down. 6. Hip adductors: Inside of thigh. If tight can cause the knee to bend inward knock-kneed. We would not use a massage gun directly on an arthritic neck. However, it may be beneficial to massage below the neck-the upper trapezius, the levator scapula, and the rhomboids. Use the following guidelines to choose the appropriate attachment: a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness. b. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis if used sideways. (Big & Small Round Head) c. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for relaxation. d. Bullet Head Attachment: Aggressive. We have found it to be helpful with treating trigger points or knots. e. Plastic Flat Head: Moderate. Good on IT band, Pectoralis Major (with ribs underneath), or Plantar Fascia (bottom of the foot). f. Steel Flat Head: (Can be heated up or cooled down prior to use). Moderate to Aggressive. g. Knobby Attachments: Generally, for larger muscles. More aggressive. h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon. This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2022. For the original video go to https://www.youtube.com/watch?v=BxBk2CYmR1M Brad: Do you experience foot pain, knee pain, hip pain, or even back pain while you’re walking? Bob: Or right after? Brad: Exactly. This is going to help you out. I have found the easiest way, in my mind, how you can learn how to walk properly without awkward exercises. This is simple, it's so simple it’s scary. We have put out several videos in the last year about walking mechanics, how to walk properly, and taking the pressure off your joints, back, and hips. We've talked about walking with Dr. Mark Cucuzzella and Rick Olderman. They both support the same idea. The concept of how to walk, the whole idea is how to walk without having a hard heel strike. Bob: Right, or locked knees. Brad: Right and I could not get this through my head for the longest time. I’d say, Bob, you can’t walk around on your tip toes! And it’s like no, I’m not doing it. I’m going to walk my normal way, but then I realized something that changed my mind because I’m a little stubborn, but finally it got through. Bob: A little stubborn? Brad: My daughter is the same way, I’m finding out. Bob: Oh my. Brad: All right let’s go on. Let’s take a closer look at the mechanics and why specifically walking, when you do a heel strike, the heel comes in contact with the floor and your knees are fully extended. That takes all the pressure, and it goes through the joints and the hip, and the back. There is no cushion there. Bob: Also, you want your glutes to work. Brad: Ah, yes. We’re talking about those gluteus maximus muscles. When they shut off, that puts further stress on the hamstring, that is a whole other issue. Now, if you come down with your foot at least flat foot or forefoot. Bob: You should not hit the heel first. Brad: Right, this way, there is a cushion. The knee automatically flexes slightly, which gives more cushion. Instead of the joints and the back taking that impact, we have a cushion. Bob: Rick calls this soft knees. Brad: Soft knees, yes, exactly. Dr. Cucuzzella, he’s a runner and he talked about running this way which can save the body. Bob: Both of us did that. Brad: Whether you’re running or walking, that’s the goal. I’m going to show you the trick on what convinced me to do this. This is what happened to me, and I realized this without even thinking about it. I’m walking on a hard tile floor without my shoes on. It happened to be where I swim. I don’t have my shoes and I realize that I automatically walk with my forefoot exactly as we mentioned. Forefoot strike first, a slight bend of the knee and it’s just natural. I know when I hit on that tile with my heel, it hurts a little bit. It’s not a big ouch, but your body knows that’s not right. So, I’m walking properly because I’m walking on a hard floor. Then I realize, my balance is better when I walk on my forefoot because my toes are in contact with the surface. Your toes have a lot of balance qualities. Bob: A lot of proprioception. Brad: You can’t balance with your heels. You can balance on your toes and forefoot nicely. That’s what they’re there for. There are a lot of benefits there. The whole idea is, to take your shoes off, take your socks off, and walk on a hard surface. Bob: You only do that a couple of minutes a day. Brad: Yeah, you’re not going to go for a mile walk. You may only need to walk 10 feet to start with and then maybe a minute or two in the morning and you’ll start to realize, your feet are for balance, they’re for proprioception and they’re for cushion, soft knees. Bob: Now, if you’re a runner and young, you might even try running on asphalt for a short period of time with bare feet. Brad: Yeah, but not on a hot summer day. Bob: Dr. Cucuzzella would mention that. Brad: Right. Now I have a concrete driveway and I do walk on that barefoot just for a little while. You start to realize, it wakes up your feet, it exercises small muscles in your feet. It can be a good thing to do. Now, I’m not saying you’re going to walk like this all the time, but you’re just training. You may realize and eventually may want to start walking like that. Do you want to talk about shoes, Bob? Bob: Sure. This shoe has no heel. It’s the same heel all along the shoe. Brad: It’s called a zero drop sole. Bob: Zero drop, right. You’re going to have more of a tendency to hit on the midfoot as opposed to this shoe which is a big heel. Brad: The heel is thicker in the back and thinner by the toes. So, my heel inherently is higher. Bob: Right, you’re going to want to hit on the heel in that. Brad: Exactly. Bob: It’s going to promote it. Brad: The thicker the heel, the more you feel like hitting your heel first without thinking about it, so that can be something to think about. If you do get zero drop shoes, don’t just throw your other ones away and start wearing the zero drop ones because it’s too much too soon. Bob: I got sore from them. Brad: A few hours a day and then progress as the day goes. That’s an option for you. Bob: Start by walking, don’t run. Brad: Once again, your balance is going to be better, it’s going to help you save your joints and hips. Bob: It’s going to wake up the glutes. Brad: Yep. It’s a wonderful thing. Start out small, barefoot. Gentle, gentle, and progress. Bob: Have happy feet. Brad: Happy feet, happy legs, happy body. Very good! It’s serious and it will help you out. Thanks! Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in August of 2022. For the original video go to https://www.youtube.com/watch?v=0VKEr_WVZuI Brad: All right. We're looking at the stability ball! Bob, you know what I always say? It's the beauty of the ball. Now the stability balls are one of the best and the cheapest tools for a complete body workout in my opinion. Bob: They are about $25, right? Brad: Somewhere in there, yep. Plus only the stability ball provides unique core strength and balance benefits that you'll get from no other device. Bob: Take it from somebody who has spondylolisthesis, that's you, Brad. Brad: Yeah. That's my back problem. I tell you, I've used this with patients for a number of years and myself personally. It's a wonderful device. All right, now make sure you get the right ball for yourself. It's important you get the right size. I think the best way to do it is if you search online exercise ball diameter sizing chart, you'll get a few charts, and it'll say your height, and then it'll give you the diameter of the ball. Bob: Yeah. I've got long legs. So I need a big ball. Brad: Yeah, I use a 65-centimeter. I think Bob probably uses a 75 cm ball. You can change your diameter slightly, there's forgiveness in this, but it's not an exact science. One thing for sure is when you sit on the ball, you should have an approximately 90-degree bend at the knees and in the hips. Bob: Right. If you are too high or too low it's not workable. Brad: And it's forgiving, again, there is quite a bit of forgiveness. Make sure you have it pumped up to a level that you feel comfortable with. You should not be sinking way into it. This one's a little bit low. I would put maybe a little more air in it, but it's okay. It's going to work fine for this video. All right. 10 exercises. The goal is 10 repetitions per exercise. You could do more if you want. If you haven't done them before, you'll probably get sore muscles tomorrow. That's okay. Join along. You can do them with me. Lie on your back. Put the ball as shown here. If you have shoes on, it actually works a little easier. The shoes will grip the ball because we're going to pick the ball up with our legs. Or if put your skin on the ball, that kind of helps to grab. So you're simply going to do what I call, "knee to chest" or "abdominal curls." Bob: And the back is protected. Bob: Yeah. Right here. That's one of the big benefits of doing this if you have a back problem. Bob: Exactly. Brad: Okay, do 10 of those. And then hands bend your head, you're not going to pull your head forward. You're just going to keep it there. Bring your right elbow to your left knee, then your left elbow to your right knee. You get those oblique and transverse abdominal muscles this way. Bob: Again, your back is protected. Brad: Yep. It's a really good way to protect the back. A little strengthening, of the abdominal muscles. Okay. The next one, number two. You're going to lie on your back with your heels on the ball, you're going to lift up, and this is great for the glutes and the core, but we really want to focus on the hamstrings as we do these I call them "Hamstring curls." Bob: Could you start with not lifting up, Brad? Brad: Yes. Good point, Bob. You know, if your hamstrings are weak or are they injured you can just push into the ball and roll it towards you. Bob: That might be enough for you. Brad: Yep. Exactly. Good point. I'm glad you brought that up. And then as you get stronger, you can lift up. Down the road, you may want to go with one leg and that really challenges you. Brad: Be careful with that. Don't jump into it right away. All right. Do 10 of those. Okay. Number three, we are going to go on the ball in the prone position and we're going to work the core, but the back side, the back core muscles. So point with your right hand, and extend up with your left leg. You can see the balance I'm challenged with, and the core exercise, Bob, what does it do for your back? Bob: It strengthens it and because the ball is there, it protects your back. Brad: It's a nice way to do core. If you have some back problems or you're recovering from a back injury to start with. All right, number four. We're going to stay in this position to make it efficient, and you simply spread your legs out wide toes on the floor. So you have a good base. You can put your hands on the ball and we're just going to do simple back extensions. And I do 10 of these. It's a good way to get all the muscles in the back and the low hips. Bob: Even though you have Spondy, you can do this right, Brad? Brad: As long as you go in a pain-free range of motion. Bob: Right, no pain, Brad: You want to maintain as much extension as you can if you have spondylolisthesis or spinal stenosis. Just be gentle. Don't push it up. Bob: Right, absolutely! No pain, absolutely none. Brad: If you've got a healthy back, if you want to put your hands folded at your chest, it's a little harder for me. I don't worry about it. I just assist on the ball as needed. Bob: Sure. Brad: All right. Number five, we're going to go down to the glute max and hip extension. Simply roll forward a little bit, hands out wide here for stability, and lift up one leg and do 10 on each leg. Bob: You can also do these with the knee bent. Brad: Yep. So if you bend the knee that takes the hamstring out of it and actually works more the glute max, Bob: Right, the all-important glute max. Brad: Yep, so, if you want to have a bent or straight knee, do what works best for you. Bob: Or both. Brad: Yeah. That's a good idea as well. All right, come on. Number six then. This is a total body workout so we've done the core, legs now, the arms, and the chest. So you simply stay where you are, except you're rolling forward. You are going to roll forward, and the beauty of the ball is you can change the intensity. If you're not very good at pushups, you may do it with the ball closer to your core. And this is easy to do pushups. If it's too easy, simply walk out a little bit and do your pushups with the ball closer to your feet. Bob: That's more of a challenge. Brad: Yeah. You can go all the way out to your toes and it'll get real aggressive. And there's also this instability that makes this a superior pushup, Versus if you do the standard GI pushup without the ball, I really like pushups using the ball. All right, next! The next one is another one for the core and upper body, and you get some LAT work in here, which is sometimes hard to get. Bob: Really hard. Brad: I kneel on a pillow because the carpet's a little hard on my knees. It's up to you. Hands on the ball, and you're going to roll out. You may walk out and stretch. The abdominal core is working well. Then come back up. Bob: This is like the roller wheel. Brad: Yep. It is. But the thing about this is it has a tendency to go back and forth, especially if you do it with your hands together. Bob: It challenges you. Brad: Yep. You're getting some core work in many directions with some balance. So, it's a great way to work the arms, core, and balance. Do 10 of those. All right. This is a real classic exercise for therapists. When you only work the hips and the core; you sit on the ball, with good posture. If you're starting out, I would suggest having someone on both sides to stabilize yourself because this ball is wobbly. Everything's working to keep you upright. Bob: Well, it's hard to do. Brad: Yep. It is. If you haven't worked on the ball, be patient with it and have something to stabilize yourself, because you're going to roll down to here, all the way up whatever you're comfortable with, and we're just doing bridging or glute sets. Bob: And it's easy to roll off. Brad: Yeah. If you don't hold on, it really energizes a lot of musculatures to keep you balanced. Because I've been doing this for years, I'm quite comfortable with it. It will not be this easy if you're just starting unless you're a natural. Not holding on is much harder. If you want to do one leg, whoa, that's too hard for me, and work that 10 repetitions. Brad: Okay. Number nine is very similar to the one we just did. However, we're going to go out and instead of doing the bridging or the glute sets, we're just going to hold it and simply straighten one leg. Then do the other leg. If you want to go from two hands to one hand for support, it's more challenging. Without support it really gets wobbly. But that's all up to you. I do not expect it. Bob: You're shaking. Brad: Yeah. Oh yeah. So do five on each leg. Build up to 10 on each leg. All right, Bob. Last, but not least, put the ball on the wall for quad-strengthening. I've had many people do this in therapy. Bob: Yep, me too. Brad: Make sure you have shoes on or something so your feet do not slip. The carpet works well with these socks. Oftentimes if you have a tiled floor or something like that have your rubber shoes on, you know, tennis shoes, running shoes, whatever it may be, so it's sticky. Feet at least one shoulder width apart and you put them out in front of you a little bit. Good posture. This is the biggest mistake people do is leaning forward with rounded shoulders, they stay slouched. So it's back and upright posture and simply go down. I oftentimes have people start with a cane or a piece of furniture to hold on to for their balance. The big thing, Bob, don't go down too far the first time so you cannot get up. Bob: That would be a big problem. Brad: This really works the quadriceps in particular. So go down as far as you feel comfortable if your knees are becoming painful when you do this, don't go that far. And so do 10 of these. I guarantee you, you'll get those muscles working well. So that's number 10, Bob. Once again, the beauty of the ball is going to work your body from top to bottom. Have a good time, and be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

When you have shoulder pain, and you want to use a massage gun to help decrease it keep the following issues in mind. 1. The Pectoralis Major and Minor, and the Latissimus Dorsi can greatly affect the posture of the shoulder if they are tight. If the three muscles are tight, they can internally rotate the shoulder and/or cause the shoulder blade to be depressed. Either issue can lead to impingement at the shoulder. So, for many, the first muscles they should massage are the Pectoralis Major/Minor or Latissimus Dorsi. We would recommend massaging across the fibers. 2. Muscles that can greatly affect the shoulder blade and therefore the shoulder in a secondary fashion include the trapezius, the levator scapula, and the rhomboids. If any are tight and painful, we would apply a massage to them. 3. If you are presenting with tendonitis (bicep, or supraspinatus), cross fiber massage using the massage gun with the ball attachment. Apply the pressure of the massage head to the tendon from a sideways angle. Apply the massage across the fibers of the tendon. 4. Muscles of the rotator cuff may be sore. All four rotator cuff muscles originate within the shoulder blade (supraspinatus, infraspinatus, teres minor, and subscapularis). Because of their proximity to bone, you may need to use the air-filled head attachment. The subscapularis is unreachable due to its position under the scapula. The Teres Major may also be sore. (Rotator Cuff) 5. The deltoid muscle may also be sore and can easily be massaged. Use the following guidelines to choose the appropriate attachment: a. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis or tenosynovitis if used sideways. (Big & Small Round Head) b. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for the palm of the hand and the palm side of the fingers. c. Bullet Head Attachment: Aggressive. May be helpful with treating trigger points or knots in the forearm. d. Plastic Flat Head: Moderate. Okay for the forearm. This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2022. For the original video go to https://www.youtube.com/watch?v=boU3vipxiZ4&t=346s Brad: Today we are going to show you exercises for glute medius strength, and we're going to show you how to strengthen it so that you can have hip stability which reduces back pain and improves your walking ability. Bob: And sometimes leg pain. Brad: We're going to show you how to do this without exercise equipment, only body weight, and they are great exercises. Okay, just briefly, we're going to use Sam to show you where the glute Medius muscle is and why it's so important to stabilize the pelvis, the hip joint, the back, the knee, and the hip. So, my hand represents the fibers of the glute medius muscle. It connects to the hip, the greater trochanter, which is in line with the ball of the hip. And then the fibers go up across the pelvis bone, or the ilium, just like my fingers. So, if my fingers contracted, it's going to stabilize that hip bone. This is an interesting analogy, isn't it, Bob? Bob: Oh yeah, I think it's great. Brad: It's a wonderful thing. So that's what we need to strengthen. Bob: One of the big things it does, is it stops the ball from sloshing around. That'll cause pain. Brad: Yep, and then the hip is unstable. It's going to affect the back and goes down the chain into the knee and the foot. Okay, so we're going to show you five different exercises to strengthen this muscle. Pick out the one that's good for you. Try them all, and there will probably be one that works best for you. Just do one or two, you do not have to do all five. The goal is to do 10 of them. Once you get strong enough, do two sets of 10. You could get up to three sets of 10, as tolerated. You should feel fatigued. Bob: Now, a beginner can do these in bed. Especially the first one. Brad: Yes, exactly. So just lying here, with the bottom leg bend the knee so you have a stable base, and we're going to strengthen this hip abductor. The top leg is straight. Your toe position is important. Don't let it turn out, point it straight out like that. And don't bring your leg forward, but straight in line with you. And here we go! Bob: It helps to keep that lower leg bent. Brad: Yes, because I'm a little wobbly with it straight. Again, big mistakes are toes pointed up, no good. And then out in front of you, not good. Bob: No good. Brad: Pretend there's a wall right behind your moving along the wall, you could do this against a wall, actually. Boy, I feel it already. That's some nice work. The second one. Now we're going to do the same body position, lying on the floor. You could do this on your bed but a firm surface is better. And now, instead of strengthening the top muscle, it's going to be the one closer to the floor. So you're going to bring your knee bent on the bottom, straight in line, on your elbow. Now, I'm going to lift up my body weight. Bob: You have to have a pretty good core too for this. Brad: Yes. Yep. So it's not just that muscle, it's the core, which is functional, which helps you with everything else, all the goals we mentioned earlier. Bob: It'll help your back pain. Brad: Yep. So here, you can just do it slow up. You can hold and down. Nice, slow, smooth, tighten the core muscles. And again, as I said, the goal is 10. And if you're just starting on these, you may only do five, and you'll have enough, and that's okay. Build up over a period of time. You know, do these once a day. Take at least one day off a week where you don't do them at all. Number three coming up. Okay, this is the third one. Now, these are not in order, but this is probably the most difficult, so this is when you're really getting strong. Bob: It's challenging. Brad: So, first of all, do exactly what we did before. Lift up on your elbow. Bob: Again, a good core exercise. Brad: Yep. So now I'm working the bottom hip abductor. Now we're going to double up and work the top one and do the leg lifts at the same time. Bob: A big challenge. Brad: Yep. Now, for when you get really strong, there's a way to make this even more challenging. And there'll be a few people that'll get to this level, it depends on your fitness and how long you've worked at these, but you straighten the bottom leg, and you start out like this. Now, I'm touching here, I'm cheating a little bit. If I straighten both legs, that's even harder. Okay. I'm going to touch my foot down because it helps. Brad: I'm going to tire out. Now, for those people who really want a challenge, lift up with the hip and then lift the leg up, then down. Bob: Not bad for almost 60, Brad. Brad: So, again, that's aggressive, not a lot of people will be doing that one, but there are always those people that are high achievers. Bob: Right. Brad: We're going on to the next one. The next two are in the standing position. This first one is the easiest one, but how you do it is important. Have something to hold for balance. We're going to strengthen the right hip. And all I'm going to do is pull the leg out like this. Bob: But he's leaning onto the left hip. Brad: One thing you do not want to do is lean your whole body, form is critical on this. This doesn't count. Brad: So the trunk is stable and upright with good posture. Now, look at my foot. If you point your toe out, and this is what your body will naturally want to do, that takes the glute medius out of the picture. So the toe is straight forward, and it stays that way. And again, don't bring it out in front of you. It needs to go out to the side perfectly and nice and slow, no fast ones. Bob: You'll be surprised. It's really weak on a lot of people. Brad: Yeah. All right, we've got one more in the standing position. Okay, now the last one, you will need a step and something to hold onto. This is a tricky one. A lot of people forget this one, and I think a lot of therapists may as well. But if you look at my waistline here, my feet are even. Now, one foot is off, there's nothing underneath it, and I keep my left knee locked in straight, and I drop the hip down, and then I pull it up. Straight down, and pull it up, and this is exercising the glute medius on the side that is standing on the step. Bob: The left side now. Brad: And this is where, you get some good hip and pelvis stabilization, which is going to be beneficial for your back, your hip, and your hip joint. Bob: It's good if you tend to waddle when you walk. Brad: Yep, exactly, this will help that. Now, these standing exercises are a great benefit as opposed to the lying ones, because you're putting weight through your hip joint, and it transfers over to function. Bob: It's more function. Brad: Exactly right. So I would pick at least one of those two and then one while you're lying on your side and get one of each, and that would be a good combination. Bob, I'm feeling incredible. Hips are strong, and everything's feeling good! Bob: Are you getting shorter? Brad: Strong like bull! Yeah, I am getting shorter. Either that or you're getting taller. Don't worry, it wasn't from these exercises. Bob: All right. Thanks. Brad: Take care. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Fitness: Resistance Bands​ Pull-Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2021. For the original video go to https://www.youtube.com/watch?v=N4Iia-XIsV8 Brad: We have Chris the Pharmacist with us, and we have a wonderful topic to talk about today. It’s amoxicillin, how and when we use it, plus dangers of overuse, which is out there and it’s something that it’s good to know. Chris: Oh yeah. Amoxicillin is one of the most widely prevalent drugs used in the world. In the United States in 2017, it was number 18 on the list of 27 million prescriptions filled. It’s a big number. Brad: 27 million? Chris: 27 million scripts. Brad: It’s being used out there. Chris: It’s being used. It’s an essential drug. It treats a variety of different infections. Brad: How long has it been around? Chris: Amoxicillin was isolated in 1958 but first used, in 1972. Penicillin itself we go back further. Brad: What’s penicillin have to do with amoxicillin? Chris: Amoxicillin is a penicillin. It’s a version of it. It’s a more readily available version. I think it’s crazy. There’s a Dr. Alexander Fleming in 1928, who just came back from vacation in England and he went back to his lab, and it was a mess. He started to clean things up and he noticed that on his Petri dishes all his staph infections had this mold on there, and it was penicillium notatum and around that area, there was no bacteria growth. He thought that was odd. So, he looked at it under the microscope to make sure it was clear and said wow, it was not there. At that point, he realized he probably came up with probably the single greatest medical revolution in the history of mankind, which was the discovery of penicillin. Brad: So, in 1928, there’s mold, killed bacteria and he invented penicillin. Chris: Exactly. Then it sort of died. He was a research physician, and he was brilliant. He came up with a couple of other things along the way, but 10 years later another doctor at Oxford read his paper. His name was Howard Florey. He was at the William and Dunn college of pathology and medicine, and he was a Rainmaker. This guy would go out and just make money. He found this and goes, I think we can make some money with this. He got in contact with the doctor, and they basically started to work on it. He had a big lab group in the Oxford department where he worked. There was Dr. Ernst Chain and then Dr. Norm Healey who is a biochemist. Brad: So, they came up together to make penicillin? Chris: It was a process. They started working on it and it was hard to isolate. As a matter of fact, when they got down to it, it took 2000 liters of extract to treat one human being. Can you imagine 2000 one-liter bottles? It would fill up this room. It’s huge to treat one person. Brad: So, we could get onto Amoxicillin, this all developed in the 50s and then we got penicillin? Chris: What happened is, during World War II is when this happened. They’re getting bombed out by the Germans all the time. They had a guy that had a gardening accident, and he was dying because of this horrible staph infection. They did a trial on 50 mice a little while ago. 25 that were treated with penicillin lived so let’s try it on this guy. They gave this guy penicillin and they had enough to give him for five days. They gave it to him, he was recovering and then they couldn’t get anymore because they couldn’t make it so they’re taking his urine because it was strongly metabolized by the kidney and reisolating it out of his urine, but they couldn’t make enough. That’s where Dr. Healey comes in. He’s the one in this hospital, he took every bottle, bedpan, and anything he could put in it to try and grow this penicillin isolate, but unfortunately ran out of time and sadly the poor individual passed away. So, they were like, what do we do next? So, in 1941, middle of World War II, they can’t do anything in Europe because they were getting bombed, they came to the United States and ended up in Peoria. They talked to several different manufacturers and there was this Dr. Aj Moyer that Healey met. He made suggestions. They changed the type of mold substance that you use for penicillin, and they got the extract. By 1942, it was being made by billion upon billions of units. They had it in 1942, the first American person used it and that pulled through. Then it was widely proven on the battlefields in Europe. What happened then, from World War II to World War I, the thing that was killing people in battles was an infection. It wasn’t the war wounds. They went from an 18% death rate to a 1% death rate simply because of penicillin. Dr. Fleming and his group got the Nobel prize in 1945. The interesting thing in Fleming's speech was with penicillin, we must be careful with our use because resistance could develop. Brad: So, he warned it back then. Chris: Yes. As we look at this and how we treat people with antibiotics today, we’re trying to cut down the use of any antibiotic really, because resistances are developing. Brad: Wait. We’re jumping here. We went from penicillin got invented and suddenly Amoxicillin in 1958. So, Amoxicillin is a part of penicillin, and they use it for infections very commonly, and it grew and grew and we’re still using Amoxicillin today. Chris: Correct. We use it today but it’s funny. I’ve been doing this for 25 years as a pharmacist and the doses of the amoxicillin have gone up from my first day in 1995 to where I am right now, vastly different dosing. You see higher doses to make it useful. Brad: For the same individual or same problem. Chris: Because of the resistance of amoxicillin. Brad: Let’s back up one more step. So, we have amoxicillin now, it’s working well, and we’re changing the doses, but what is it primarily used for? Infection from a nail? Infection from a cut? Chris: It’s a versatile drug. It’s going to treat things like pneumonia, UTI, staph infection, strep, and ear infections for parents or children. It’s safe during pregnancy. It works very well when used appropriately. The biggest thing for people is to make sure when your doctor gives you your prescription, you take it exactly as directed until they tell you to stop. Basically, people are inclined to want to stop taking the medication after three days and they’ll say they feel better. They’ll save it for later when something comes back and then they could be mistreating the infection because it might not be the appropriate bacteria. All your bacteria absorb the antibiotic. That’s why and we can talk about that resistance in the food supply and things like that if we want. Brad: The big thing about dosages now, your doctor gives it to you, take it all the way as prescribed until the bottle is gone and they’ll tell you that or the pharmacists will. Adults, infants, and everybody can use this. Chris: You name it. Brad: I’m assuming the dosage is going to be different from an infant to an adult. Chris: Yeah. For ear infections, they do a much higher dose of amoxicillin than what they would do for say a skin infection or a sore throat. It just depends. They always dose that by a milligram per kilogram. They base it on your body weight, particularly with kids. With adults, it is more standard and easier to dose as an adult. Brad: It seems straightforward. If you get an infection, treatable with amoxicillin, follow the directions from the doctor. Typically, it’s successful and I’ve had this myself, like the doctor mentioned in 1945, there could be some problems with over-usage. Chris: That’s one of the biggest problems that we face now as a society. You’re looking at what’s predicted right now by 2050, they think that resistance to antibiotics may overtake the cancer death rate. Brad: So, you’re saying someone has an infection, they take amoxicillin, but it’s not going to work. Chris: Then the infection is going to take over their body. Brad: Why isn’t it working? Chris: The bacteria want to live. Basically, what they do is they assimilate ways they’ve developed enzymatic systems to help to fight against it. Brad: So, it mutates, and the amoxicillin is no longer effective because of the previous history. It’s used from person to person, generation to generation. If I had amoxicillin used on me and the bacteria start to mutate, I’m going to pass that on to my child. Chris: It doesn’t work that way. It goes from bacteria to bacteria. You have your own normal flora, I have my own normal flora. Cattle and livestock have their own normal flora. Oftentimes, there are antibiotics in the food chain because they want to keep the herd healthy. Brad: So, they’re using amoxicillin in cattle? Chris: It’s not amoxicillin, but it’s penicillin specific for cattle. Brad: But it still will affect us because they inject it into the herd. Chris: Yeah, so the bacteria within those cows, it goes all the way down. It gets into the water system, you name it. Brad: You mean because it’s injected in the cow, it goes into them, we eat the meat, so it gets into us and it’s kind of the same thing as an injection into us. Chris: And they excrete things, it goes into the water and it’s in our water supplies. It’s a very widespread problem. Brad: So, dairy, not just meat. Chris: No, I’m just picking on cows, but it can be anything. It could be chickens. Brad: Pigs, chickens. So, this is where people are concerned. I better get organic to avoid taking in the antibiotics that animals are taking. Chris: Even then, organic farmers must treat their animals with antibiotics, but it’s much less. That’s something to be understood. Big commercial farmers tend to use antibiotics just prophylactically to make sure that the herd remains healthy. Brad: Before there’s an infection, they’ll use it just to make sure because they have a thousand cows and if one gets an infection, it can spread. Chris: Right, it’s a double-edged sword. It’s not an easy business. Farmers aren't just trying to indiscriminately do that. They’re livelihoods. You can’t blame them. It’s just a situation that’s arisen over the years. For a while, it seemed like an ingenious idea and now we’re just learning because these bacteria have learned how to develop enzymatic systems to help break down these antibiotics so they’re resistant to it, so it doesn’t affect them. Suddenly you give a shot of penicillin and it’s like, why am I not getting better? That’s the fear we have. Using antibiotics indiscriminately, when you don’t need it, and that’s hard because most times you go in and visit a doctor and unless they take a culture, they aren’t going to definitively know. They’ll have a good idea because they have smart people that deal with cultures and sensitivities. They talk about what the infecting organisms are in the area, and they have these infectious disease people. Brad: They just don’t say it’s an infection. Chris: No, even more so today, doctors are being much more selective about their use of infection. Let’s say you went in, and you had an ear infection, and your doctor, they’d probably give you Augmentin, but we’re not going to talk about that. But we’ll pretend they give you amoxicillin and we’re going to give you an 875-milligram dose twice a day. You have this ear that’s killing you, so you come into the pharmacy and you go, hey, I need this. Okay, Brad, we’re giving you amoxicillin, so what’s going on? And you say you have a horrible ear infection. Your doctor made the selective decision, I think Brad will be a good candidate for amoxicillin. We look at it, you’re going to take it twice a day for ten days. Sometimes it can be a five-day, seven days, or ten-day course. It depends on the nature of the infection. Sometimes ear infections can be worse because your ears and sinuses are interwoven together. You may see a prescription for seven-10 days depending on what your clinician believes what’s most appropriate for you. The biggest thing with amoxicillin, it’s tough on the stomach. I want to make sure you eat before you take a dose. Brad: So, take it after you eat. Chris: Right. Food first. Because it’s a twice-a-day dose, it’s convenient. We’re going to tell you to take it after breakfast and after supper. You might say, it’s three in the afternoon, what do I do? On day one, we’re going to tell you to get both doses in. Let’s say you’re up at 10, I’d tell you to get that second dose in. As we put more of an aggressive loading dose in there to try and get a head start on getting that nasty bacteria kind of calmed down. Then the next day, we want you to resume a uniform dosing pattern, so we keep a good concentration level of the drug in your system to aggressively manage and fight that infection. Brad: Sometimes the doctors may get pressure from the patient or the family member that it had worked in the past and the doctor might say because of the history of using it before that you don’t want to use it all the time. The doctor might say, no we’re not going to use that. Chris: Then you have a frustrated patient. That’s one of the things that doctors find this dilemma, I think on a day-to-day basis, is to what’s the most effective choice. Now we have most hospitals and clinics have what they call anti-microbial stewardship programs in place where they go through a lot of education and doctors already have a ton of hours of education, so they know when it’s appropriate and when it’s not. They generally are not going to succumb to patients calling their shots, so to speak. I’m going to go in and take some amoxicillin because it worked for my kid. It might be because there’s maybe a genetic component there but if there’s an allergy in place, maybe it’s not appropriate, or there are certain drugs that could interfere with that. There are a lot of reasons why clinicians may choose something different but for the purpose of our discussion, we’re going to say you’re not on any drugs that could interfere like a blood thinner. We’re going to pretend that you’re healthy otherwise and you have no allergies. Brad: Let’s say you have a history of using amoxicillin like me or maybe I used it a few times in my past. Would that be a reason not to continue to use it? Chris: Yes, absolutely. That’s one of the biggest things that we watch for in the pharmacy is usually the guideline that we’ve seen put in place is you don’t want to repeat the same drug within at least 30 days. I think they’re getting even more stringent about that. It kind of depends because with sinusitis that’s a tough infection to treat, to begin with. Sometimes it takes a much longer course of antibiotics even two weeks, or three weeks. Those are long courses of antibiotics. An antibiotic goes in there, indiscriminately. It kills your good bacteria and your bad bacteria, so it makes it tough. That’s why people have digestive woes when they’re taking antibiotics because their good bacteria got killed off. That’s what helps us digest our food. Brad: I’m reading a book and they’re talking about the gut, the microbiome. Chris: The biome of the gut. Brad: Yeah, which is good bacteria. Chris: Correct. Brad: Which, 20 years ago I just figured all bacteria are good until I got in the health field. Chris: That’s what happens with an infection, it’s like checks and balances like our government. Suddenly, we have billions of bacteria, all over our bodies at any given point in our body. When your immune system has an insult, something gets overgrown, and that’s when the bacteria take advantage and say "hey, I have a weakness here. This is my chance to proliferate and get big and nasty." That’s why, in the case of like an ear infection, it found a spot behind that eardrum, your eustachian tube wasn’t drained properly, it clogged up and it’s a nice warm breeding environment, and boom, it grew bad, and you had the infection necessitating the use of the antibiotic. Repeating it over and over is not a successful plan. Just because it worked last time doesn’t mean it’s the most appropriate plan. A lot of times physicians will recognize that, and they will go in a different direction and select a different, although effective antibiotic. Let’s say the second antibiotic didn’t work as effectively for whatever reason, they might have to go back to we’ll say amoxicillin in this case. So, it depends. There’s a lot of work that goes on. If it was easy, everyone would do it. It’s a challenge for sure. Brad: Well, I think we covered a lot of ground there from the history. It’s amazing how things in life and in history, accidents happen and something incredible comes of it. Amoxicillin sounds like a good drug. It sounds like you have to be careful with it and understand how to take it and when to and when not to take it, and you know what the doctors have to take into consideration. Chris: Yup. And going forward we're going to have to have these drug companies start doing more research on new antimicrobials. Otherwise, I think in a very short period of time could history wise, we could have some very big issues. Brad: Well, you said 2050, so that's 30 years. Chris: That's not that far away. Brad: I suppose. Things happened fast. So very good. I hope you learned a lot and you feel comfortable with your amoxicillin and enjoy the week. Chris: Thanks, guys. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

It is important to understand many of the muscles of the wrist and hand originate in the forearm. You do not need to know the specific names or functions, but you will be well served to apply massage to the muscles on the front and back of the forearm. You may also massage the palm side of the hand (palm, fingers, and thumb). Use the air-filled attachment. If painful, you may do cross fiber friction massage over tendons at the base of the thumb (extensor pollicis brevis, abductor longus = De Quervain’s tenosynovitis.) Use the following guidelines to choose the appropriate attachment: a. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis or tenosynovitis if used sideways (Big & Small Round Head) b. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for the palm of the hand and the palm side of the fingers. c. Bullet Head Attachment: Aggressive. May be helpful with treating trigger points or knots in the forearm. d. Plastic Flat Head: Moderate. Okay for the forearm. This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

1. Relieve stress (air-filled, small round head, or large round head) 2. Relieve postoperative pain (air-filled) 3. Reduce anxiety (air-filled) 4. Manage low-back pain, (depending upon how aggressive you want to get- may use any attachment) 5. Help fibromyalgia pain (massage should be painless. air-filled would be a good choice.) 6. Muscle strain or pulled muscle (depending upon how aggressive you want to get- may use any attachment) 7. Muscle recovery. For small muscles, the air-filled, or small round head. For large muscles, the big round head, or knobby attachments. 8. Muscles warmed up and stretched prior to sports. For small muscles, the air-filled, or small round head. For large muscles, the big round head, or knobby attachments. 9. Reduce muscle tension (a relaxing massage with the air-filled, the big round head or small round head attachment. 10. Enhance exercise performance. For small muscles, the air-filled, or small round head. For large muscles, the big round head, or knobby attachments. 11. Relieve tension headaches (would not recommend using a massage gun) 12. Sleep better (a relaxing massage with the air-filled, the big round head or small round head attachment). 13. Reduce the pain of osteoarthritis (would recommend working on the muscles around the joints - air-filled attachment). 14. Decrease stress in cancer patients (massage should be painless. Air-filled would be a good choice.) 15. Decrease rheumatoid arthritis pain (avoid massaging over joints-work on muscles around the joints - air-filled would be a good choice. 16. Trigger points or knots - the bullet head attachment. 17. Scar tissue. Dependent on the amount of healing that has taken place. (Less aggressive- small round head used sideways) (more aggressive-bullet head attachment) 18. Promote relaxation (a relaxing massage with the air-filled, the big round head or small round head attachment). 19. Tendonitis: Small ball attachment used sideways. 20. Decrease symptoms of Carpal Tunnel Syndrome: Massage of muscles of the forearm. Air-filled or small ball attachment. 21. Help chronic neck pain (would not recommend using a massage gun) 22. Lower joint replacement pain (would recommend working on the muscles around the joints- air-filled attachment). 23. Increase range of motion (depending upon how aggressive you want to get you may use any attachment) 24. Decrease migraine frequency (Would not recommend using a massage gun) 25. Improve the quality of life in hospice care (massage should be pain-less. Air-filled would be a good choice) This video is part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2022. For the original video go to https://www.youtube.com/watch?v=Nt5Muc5QdRc&t=66s Brad: Now, we've got something to talk about. A lot of people want us to evaluate them one-on-one and give them recommendations. We'd love to do it. Bob: We'd love to. Brad: There are literally thousands of people asking this. We just can't do it. Bob: We can't do it physically. We're old. Brad: Right. We're busy and we had to make a decision. But we do have some good options for you. Bob: Option number one Brad, is we have free programs. Brad: Free programs? What does that mean? Bob: Go to our website, and go to the free "Programs" section. There we have programs on sciatica, foot pain, and more. The programs consist of anywhere from 20 to 40 videos on each subject. Brad: I think our "Sciatica Program" section has 40 videos related directly to sciatica. You just go through the titles and pick out the title you are interested in. Bob: You don't have to watch each one. Brad: Right. They're only about 10 minutes long. If you have pain down in the leg, "How To Get Rid of the Pain Down the Leg." Look for that title. Pick it out. Watch it. And the big benefit of these, which those other videos don't have is a free PDF printout reviewing the whole video and the exercises. Bob: This is absolutely free. No email. Nothing. Brad: Right. Just go to our website and look it up. And it saves you a lot of time. Bob: It will help a lot of people. Brad: Yep. You don't have to go through the whole world of exercises and videos. Bob: It's our gift to you. Brad: There you go. Bob: The next thing we have are paid programs. Now, these aren't us. These are Rick Olderman MSPT. He's a really fine Physical Therapist. Brad: Yeah. He's very talented and he's approached physical therapy in a sense to help out people that have chronic pain and how to take care of themselves. And that's our goal, is to help you learn techniques so you can take care of yourself. Bob: To be honest, he's better than we are. Brad: Yeah. He really is. He's incredibly intelligent. Bob: His programs are on neck pain, back pain, foot pain, knee pain, and hip pain. Brad: Yep. So, what you'll do with this is you'll purchase a program for say you have knee pain and it's really not that much. And it's going to go through and give you specific exercises in a different way than we do. And it'll help them out. Bob: I used it on my daughter. A friend. Three friends and it has helped them all. Brad: Right. So, they got the program, they watch it independently, and they've had good progress with it. Bob: And they aren't that much. With our coupon, it's down to $37.50. Brad: Yeah. That's a deal. You can't even walk into the doctor or PT office for a fraction of that. Bob: We hate to charge you, but Rick has got to make some money. Brad: That's life, you know? We’ve got to live. Bob: So, the final method is, Rick can actually see you online through telehealth. There's a catch though. It's a big one. It is expensive. Brad: Right. Well, healthcare is expensive when you get to this level. Bob: Well, when he had his clinic, people would fly from around the country to come to see him. He's that good. Brad: You're getting an expert. Expert in the field. Bob: Right. So, I know it's crazy, but he charges $500 per session. But you know, if it takes away your pain and you've had it for years it probably is worth it. Brad: Exactly. Right. So again, that's our last alternative. Bob: Start with the free ones. Brad: That's right. I don't know what else to say, Bob. We do need to get strong like bull. And that's our goal. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Fitness: Resistance Bands​ Pull-Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2022. For the original video go to https://www.youtube.com/watch?v=GcSBjRxiFt0&t=157s Bob: So, we're going to talk about Brad's daily routine here, his morning routine. Brad: And the anatomy, Bob, I'm going to break it down. We're physical therapists. We've learned anatomy, it's just part of us. We’re going to show you five steps to get you through the morning, so you wake up feeling charged and ‘strong like bull.’ So, this is actually what I've learned over, or I've experimented with over the last number of years with what to eat in the morning, what not to do, possibly. And then a short stretching exercise or two. Bob: We're not recommending, we're just showing what you do. Brad: Yeah, what works well for me. I don't want to get into this Keto diet versus Paleo and all that, because I do what works best for me, what makes me feel good and gets me going. So here we go. It's going to be a little different for you. Maybe a few things you could try. But the first thing to do is the night before, when you go to bed, decide what you need to get done in the morning. So, when you wake up, it's like, oh yeah, I need to do this, this, and this. It gives you that motivation to get out of bed. So, after I get through my five things then I've got the big picture. Bob: You’ve got goals for the day. Brad: Yeah, but the very first thing I always do is get into the kitchen and turn the faucet on, and I drink some water. Typically, 16 ounces. Bob: Sure. Brad: I'll fill my water bottle up and I'll usually finish it off within a minute or two or three. You know, maybe I shouldn't drink that fast, but I'm thirsty. Bob: Right. Just to contrast, I drink probably five of those in the morning. Over a period of an hour. Brad: Yeah. He's always got to outdo me. Bob: I have to upstage him. Brad: Whatever. But you're going to find yourself probably having to go to the bathroom not too long after that. Bob: Right, right. Brad: So anyways, get some water going. It just gets the system going. I read that in the book, but I forgot his name. He explained why it works. Bob: I concur. Brad: The next thing I always do is eat half of a grapefruit. Bob: Do you do that before you do anything else? I mean, do you exercise first? Brad: No. My body does not exercise out of bed very well. You know, I'm stiff. My back's a little painful. Bob: So, you start off by eating? Brad: Eating and I eat half a grapefruit, it does something to me. I feel “strong like bull.” I’ve been doing it for 10 years and I don't get colds. Bob: We should warn you we know grapefruit does interfere with some medications. Brad: I think primarily Statins. If it says you can't have it because of your medication, it’s not an option for you. Bob: Make sure you check that out with your doctor. Brad: Now Bob, the next thing I do, I wanted to tell everyone exactly how I make this concoction. I think it is the best, healthiest concoction you can eat for breakfast. I take a bowl and add some yogurt. Now I use yogurt that has no sugar added. If it's got sugar added, throw it out. Get yourself some with no sugar added. Bob: Is it Greek yogurt? Brad: I don't care if I have Greek or not. As long it doesn't have sugar. Bob: Non-fat, plain Greek yogurt. Brad: I take flax seed and put about a tablespoon or two in the bowl. And then I take some Chia and I put about a tablespoon of that in there. And then if the season's right, I take these little morsels, Pomegranate. I love them. You can buy them already out of the fruit, if you do it by hand, it takes a little while. It's good though, it kind of gives you time to think about life a little bit. So do that. I put in some walnuts or any kind of nuts you want to put in there. I'll take a little clementine or nectarine or whatever, peel that, throw that in there. Bob: You do a lot here. Brad: Well, it goes quickly. Then I put in blackberries, blueberries, and raspberries. All that goes in there. And then I'll put about half a cup of yogurt, mix it all up, and you have an absolute powerhouse of good food. And then I top it off with some raw unfiltered honey. It's important that you get raw and unfiltered. Otherwise, you lose benefits. Bob: We did a whole video on this. Brad: Yeah, and we explained there's just a ton of good, healthy nutrition. And that's my sweetener. I don't really need it, and you're not going to put half a gallon in there. You just put about a tablespoon. If you get honey that the bees made within 20 or 30 miles of where you live, that's Primo. Bob: Sure. Brad: Because of the pollination it can help if you have allergies. And then I eat that. If I don't do that, I'll take eggs, I'll put spinach on it, and then I'll eat an avocado. That's my alternate breakfast. Not quite as complicated as this. Now once you get that done, it's time to get your body moving. Bob: Right. Brad: I think you do this too. Bob: I stretch first and then I get going. Brad: Oh, before you eat? Bob: Yes, before I eat. Brad: See, it works differently for different people. This is one of the easiest, quickest ways to work posture, breathe, and get yourself moving. Stand up and do the W, squeeze behind your back. Bob: You're squeezing your shoulder blades together. Brad: Do five or 10 of those. Deep breath in your nose. Exhale. ‘W’ because you're going to win. You're going to do it. You know, if you're from Wisconsin, you’re a Wisconsin winner. Bob: You’re going to win for the day. Brad: Yeah, absolutely. For the next one, we're going to need a bar to hang on. I like this because once I started doing this, I realized it really woke me up and stretches my shoulders out. It decompresses my spine. I'll hang for about 20 to 30 seconds like this and think about life for a little bit. And it just feels wonderful. Bob: If you wanted one just for your shoulders, you could use a stick, a Booyah Stick, a broomstick. I put it on the chair beside me. I reach it up as high as I can and I bend forward, and that puts some traction on your shoulder. Brad: Right. And gives a little on your back. Put the stick between your legs and put both hands up there. That way you can get both at the same. Bob: I learned something today. Brad: We've done this before, a long time ago, for some other video. Now, we’ll move on to some pushups. If you don't like pushups, you can start out by doing some simple wall pushups. You're just getting your heart going. It's not like you're trying to bulk up. You know, 10 or 15. You can go onto the cupboard. Bob: That’s a little harder. Brad: Yep, and if you want to do the old traditional GI pushup, go ahead and do those. One way or another, get 10 or 15 of those going, just to get you moving. Bob: And then some posture squats. Brad: Yeah, get the legs working. Bob: So, the first time you do these, you might want to take a pole or a broomstick and put it behind you. It's going to teach you to do these correctly. You want to keep in contact in three areas. Brad: At the head, between the shoulder blades, and at the belt line, or the sacrum. Bob: While you're doing the squat, you keep the contact. If you do it incorrectly, you’ll get a gap at one or more of the points. Brad: If you don't want to deal with the stick, you don't have to, you can simply do some squats. Bob: So start your morning out right. Good luck! Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun Fitness: Resistance Bands​ Pull-Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.