We have found massage guns to be highly effective in treating muscle soreness, muscle knots, muscle tightness, muscle strain, and tendonitis. They can also aid in muscle healing and recovery. However, there are a lot of models to choose from and it can be quite confusing. These are some of the features we would keep in mind when choosing a massage gun. In our opinion: 1. MASSAGE GUN POWER - when we refer to power, we are referring to three things: A. Massage gun head translation: How much amplitude or to what depth does the head of the massager move. If you are a smaller person with a slender build, you may want a device that does not go as deep. Now if you are a large person with abundant muscles, you may want a heavy-duty massager that has lots of amplitude. B. Speed: Most guns have 2-5 variable speeds, and the speed will often dictate the comfort of the massage. Some like it slower and gentler. Others prefer the gun to be aggressive. C. Stall force: The amount of force that can be applied to the motor before it stalls out. Again, a smaller person with a slighter build probably does not require as much stall force. Larger, more muscular individuals who are more apt to use on larger muscles (quads, hamstrings, buttocks), should purchase a unit with a larger stall force. 2. PRICE- When massage guns first came out, they were awfully expensive. In fact, we refused to review them on our channel because we felt they were beyond the means of a lot of our subscribers. The price has since been reduced to a more reasonable level. Price can vary widely depending on which features you find important. Unfortunately, a higher price does not equate to higher quality. Buyer beware. Also, it goes without saying, one should always look for a coupon or a sale (they are quite often available). 3. RELIABILITY/WARRANTY- Some massagers start off great and end up not working in a few weeks. Even some of the more expensive units. Look for a company with a good reputation and a one-year warranty. 4. DIFFERENT ATTACHMENTS OR HEADS- Most of the massage units come with 3-5 different heads. Personally, we like the units that have at least one attachment that is air-filled or a softer rubber (a nice attachment for massaging around bones). We also like the ball-like attachment for cross-fiber massage (going across the muscle fibers). Finally, a more pointed attachment is nice for treating knots or trigger points. 5. PORTABILITY- Many massagers come with a case. They come in handy in carrying the additional attachments and charger. Some guns are just notably smaller and easy to carry in a purse, bag, or even pocket. Some of the larger units can not only be a burden to carry but use as well. 6. DESIGN- Designs of massage guns and handheld massagers vary widely and should fit your need. If you want to be able to reach your back, a unit with a longer handle may be appropriate (however you may sacrifice some power). Again, larger units may have more power, but be more difficult to use. 7. BATTER LIFE- Most massage guns and handheld massagers are cordless and use a Lithium-ion battery. From reports, many massage gun batteries have a 2–3-hour life. Some massage guns turn off after 10 minutes automatically to avoid overuse on a body part. However, they can usually be restarted immediately. 8. SOUND- Some of the initial massage guns were extremely loud. Read the reviews to determine if your unit will be acceptably quiet. 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=AuB81KHzv-g&t=35s Bob: Alright, Brad, the first goal after you’ve had a knee replacement is you want to get the knee bending as far as possible and straightening as far as possible because what is being laid down? Brad: Well, Bob, the body is trying to heal with scar tissue. Right. To make it strong again. Bob: So, you’re racing against it. Brad: Right. Bob: Now, the knee will get strong but if you don’t get the motion, you may never get it. Brad: Range of motion comes first, strengthening next. Bob: Right, it’s important that we start right away. So, when you’re in bed, you could start by taking a cake pan if that’s all you have. Brad: Make sure there aren't any cookies in it. Bob: Right. So, put your feet in it. Don’t eat after you’ve done this, but you can actually start going back and forth. Brad: Right, because your knee is going to be very weak and very sore, you want to minimize the resistance by using the cake pan. Bob: You’ll probably have to have someone help you. Brad: Yeah, or help yourself, but yeah, do what you can to get it moving. Bob: Another option, a better option, is to use the knee glide. Brad: Yeah, you can adjust it and put your heel on there and then just slide. This slides effortlessly. When you want to straighten it, you can do a little push-down on your thigh. Pull up on your knee, take a belt from home, or if you have a stretch strap, these work better because there are loops in them. If you don’t have one though, a belt will work. You can go around the knee or under the knee, and get your hands in the straps for a better grip, especially if you have arthritic fingers, this is a real-life saver. Brad: Another option is to hook the loop around your foot, which actually works very nicely. Put it right around the foot and work it that way. Very smooth. Bob: The thing that we know is you want to be in control right, Brad? You don’t want somebody pushing on that knee too much because it’ll hurt. Brad: Right, as a therapist we have done that many times. The patient becomes anxious because they tighten up because someone else is creating the force versus them being in control. Okay, now the seated position is another way you can really work the range of motion. In the therapy room, this is where we do most of it, I would say. Again, if you’re at home and you have carpeted floors, you can take the cookie sheet or cake pan. Put it down and that’ll act as a nice slippery surface. Bob: If you have a tile floor, you could just put a washcloth down. Brad: Yes, a nice shiny floor and you can get a similar advantage. One thing that’s important that you can do to help, let’s say I only get to here. You want to get to that 90 degrees or 120 are very typical goals. The other leg over the top, I’m going to push, oh, hurts. If you have a knee replacement, you know exactly what I’m talking about. Brad: Also, Bob mentioned earlier, make sure you work on straightening it as well. Bob: Both hands. Brad: Yes, hands above the knee. A little pressure down. Bob: Again, let’s show a better option, Brad. Brad: We’ve used this cake pan for years and other options, then we realize, this is not working very well. Bob: Yeah, it wasn’t ideal. Brad: Let’s get something that works in all situations. That’s why we use a knee glide. Again, much easier to use. You get the same overpressure here. Bob: We have found we get better results with the knee glide. Brad: Yes, and one big advantage that the knee glide does have is you’ll look, there’s a little handle here. Bob: It’s got stilts. Brad: The handle works as a stilt so you can have an incline and you can go downhill, which makes quite a difference. It fits the body; the ankle tolerates it as well. And the knee, you can go down. Once you get stronger, then we like to work the hamstrings, which are often neglected. Going up this little incline really puts stress on the hamstrings, more than you would think. Even on a healthy knee. Bob: I’ll tell you what, Brad, flatten it out once. Go back, not around the ankle but actually push off the toe or the device. Brad: That gives you a little more leverage. The device is also very light, about three pounds. Bob: Right. Okay, we’ve done lying down. We’ve done sitting. Now, we’re going to do standing, this is very functional. Brad: We are going to use the steps, I’ve used these with many many knee replacement patients. They have stairs at home. It’s really nice if there are handrails on both sides for safety and they might start with their foot on the first step and rock forward; stretch, stretch, stretch. Then back, you can do 10-15 of these. Then, once this gets easy, you simply go up one level on a step, again, grab the rails, and lean forward. Brad: What I always have people do is rock forward, and also go up and down. It gives a different stretch to the knee. Do whichever one works better for you. Sometimes you can combine it and you’ll know, you’ll feel it. It’s a nice way to take advantage of the steps. Bob: Not too much pain. Brad: No, not too much, but stretch. Okay, now this is something at the end of every treatment, this is one thing we’ll do with patients to straighten their knee out as well as ice the knee. Bob: That provides comfort. Brad: Right, so we’re going to use a cold pack. I have a nice gel pack here in the seated position. Again, get a stool about the height of your chair. Early on, you’ll put the stool right under the knee and it won’t bend so much. Put a cold pack over it. The weight of the cold pack actually helps straighten it. As it gets too comfortable, I always go up to my patients, I push the stool out a little bit, more pressure, and then it stretches and they say, “oh thank you” in that cynical way. Then as the tool gets out, it stretches more. Brad: Another trick you can do is to take your toe and rotate it out this way. Then the pressure goes on the joint slightly differently. Bob: A little different angle. Brad: That can be the trick to getting a few extra degrees Bob: So, it’s really just gravity right, Brad? Brad: Gravity, extra weight from the cold pack. Just this position does wonders, wait about 15-20 minutes for people. Bob: A different option is you can actually get in bed, put your ankle on a rolled towel, and I actually straighten all the way. If you don’t straighten it, you actually just sit there like this. Then put the cold pack on there. It doesn’t look like it’s bad, but if you have a total knee replacement, it could be a lot of stress. Brad: Right, and the idea is don’t make it so stressful that it’s really painful because then you tighten up. You want to get that medium stretch. You can adjust that by where you put the towel and get a stretch, so it’s stretching but not making you cry. Bob: You want to relax. Brad: Yes. Bob: Well, there you go, Brad. You want to make your surgeon happy; you want to make you happy. If you want to make the people around you happy. Bend that knee! Straighten that knee! Brad: Right. It’s definitely the key to success. We’ve done it on thousands of patients and one way or another. Bob & I can fix just about anything, except for Bob: A broken heart. Brad: The knee is not that far; well, it is kind of far from the heart. 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 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 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 August 2020. For the original video go to https://www.youtube.com/watch?v=eK_A7I83Fvc Bob: Today we are going to go over a resistance band workout for beginners. It’s a home workout. This is a great workout for someone who is just getting into strengthening and even a little core strengthening and leg strengthening, so they've never done it before or haven’t done it in years. We’re going to show you a beginner program. So, when you get a resistance band workout set, they often come with about five bands, different colors with different resistance. Some of them are harder, some are easier. Brad: They are color-coded, different colors for different resistance. Bob: They come with handles and cuffs that you put around your leg. They also come with a piece that goes into the doorway. Brad: That’s critical to use it when you do many of these exercises. Bob: If you don’t have wall anchors, you’re going to have to use the doorway piece. It comes with a door anchor that you put on top of the door or anywhere, even on the side. You put the large part on top of the door and shut the door, so the loop hangs out. Stick the band through the loop and do your exercises that way. Bob: If you want to go lower, open the door, and move the door anchor along the side of the door instead of the top. Make sure nobody is coming through the door. Brad: You have to make sure it latches nicely. Bob: Alright, so we have shown you the door option with that door anchor. It’s a little scary sometimes if the door pulls open or if someone comes through the door. You can’t leave it there unless you’re the only one in the house. That’s why we like the wall anchors. We invented this. We send you four of them if you go through our website. You put it right into the stud on your wall. That’s the big thing so that it can’t pull out. This thing can take a heck of a lot of weight. Brad: Right, over 700 pounds. There are instructions in the brochure as well as we have a video if you look it up on our YouTube channel. Bob: Right. This is the beauty of it. You can take a band and sometimes you have to stretch it if it’s a thicker band, then slide it into the anchor and you’re ready to go. If you’re on a lower band, you can put it on the lower loop of the wall anchor. Bob: The thing about this is when you use it with one handle, it can slide back and forth. If you fold the band and put it through the middle hole and stick the loop into the groove, then it’s more secure. Now I can do it with one handle, and it doesn’t slide. There are some exercises that you’ll prefer that way. Brad: You’ll see there are other options on how to attach it, we have videos on those as well or in the brochure. Bob: Right, also, if you use two bands or even three bands at once, as you start getting stronger, you can hook them up on each level and different areas. Brad: When you work with it, it becomes very clear. Bob: Okay, I’m going to start the first exercise. We have ten exercises and we’re going to start off with posture. I usually get a couple of sets of the bands set up and leave them hanging there. The first one is you hook the band on the top groove and grab both handles. What you’re going to do is face the wall and with the handles, pull your arms back, squeeze your shoulder blades together, and then to give an added twist, I turn my arms out horizontally. This is working on the external rotators because you tend to get rounded-out shoulders, so I'm trying to unround them. Brad: Right in the shoulder blades, things are squeezing in. You can see the wrinkles in the shirt. That’s what’s going on with your muscles pulling back. Bob: I like to start with a posture exercise because then you are going to try and keep that posture throughout the exercises. Don’t be an imposter. I like to finish with posture exercises too, then you can go walking off into your day knowing that you did it right. You’re ready to go. Brad: Normally, Bob would take his shirt off the show those massive muscles rippling, but we have way too many female fans. It's a family show. Bob: All right, next I'm going to work lats. What’s nice about lats is, those are difficult to work out unless you have a high setting as I have here. I could kneel and do these too. I think I’m going to do that because you want to get a full range here, so you kneel to do so. You can move further from the wall, too. All I’m going to do is pull the bands straight down and bring my arms to my side. Brad: Bob is 6’6 so if you happen to be 5’10 like me, you don’t have to kneel, but it is an option. The lats connect to the humerus and they come down and connect to the lower back. This isn’t only important for that V-shape that people are looking for just for a fit-looking body, but it also helps strengthen the lower back. Bob: It’s a core strengthener. It’s a vital muscle, really. It acts kind of as a back brace for your body. The last one I’m going to do right now is the triceps. That’s the muscles on the back of the arm. You can do them a lot of different ways, but you turn your back against the wall and put your elbows to the side, and then straighten the arms down. Brad: For some people, if you’re starting to gain weight and notice weight under your arm, people have a tendency to gain it there, this is going to help work those muscles to tone up right there. Bob: Right. My wife loves this one. Brad’s going to do some exercises now. I use the upper one and Brad is going to use the middle one now. He’s going to show chest exercises. Brad: I call these vertical flies because it’s like doing flies on a bench. Keep your elbows slightly bent, don’t straighten them completely. Start with your back facing the wall and take a few steps forward. Don’t start way back and get things all stretched out. Bring your arms out comfortably, particularly for beginners, and bring your hands just about till they touch in a nice smooth motion. The nice thing about this is, feel free to move your feet around. It works things differently, it’s more comfortable. Typically, in all this, we’re going to do ten repetitions. Bob: When Brad first described this, he was telling how he’s working his core too. Your body has to work, otherwise, you get pulled back toward the wall. Brad: Right. There is a lot of core muscle working to keep you forward that you don’t realize until you do these. It’s a big benefit compared to doing flies with dumbbells lying flat on the table. Bob: The next one is called the pallof press. You want to hold both handles in both hands and move your arms from your chest out. In order to keep from rotating, you have to work your muscles. Brad: You’re going to get into a wide stance and bend your knees a little bit and just work this. I’m using my core during this as well. Bob: It doesn’t look like you’re doing anything but you are. It’s one of those things where it looks like Brad isn’t working but pretending to work. Brad: Well, that happens. My wife says that happens. Bob: All right, we’re going to use a wall anchor that’s closest to the floor. We’re going to work the biceps, which is important for a lot of people. We’re going to do curls for the girls. I’m going to grab one handle in each hand and do a basic curl. You can do alternating one at a time, or you can do them both at the same time. Bob: If it gets too easy for you, I sometimes grab both handles in one hand and work one arm at a time. You can also add more bands to make this a lot harder. Bob: The next one is squats. Squats, you might want to start with no resistance. Eventually, you can have the bands connected to the wall anchor closest to the floor and raise the bands over your shoulders, and squat with the bands. Brad: I want to emphasize good posture. He’s keeping it arched when he goes down into the squat versus when your back is rounded going into the squat. Bob: Keeping the head straight as well. You can see with the Booyah Stik how you keep good posture. Brad: If I look up towards the ceiling, that forces you to keep good alignment. Bob: If your head pulls down, your entire body pulls down. Brad's going to show some leg exercises now. Brad: I’m going to connect the band to the ankle cuffs that are around both ankles and place the middle of the resistance band into the groove of the wall anchor. During the exercise, I’m going to only do one leg at a time, but the band is going to be connected to both ankles. If you’re a beginner, depending on your balance, you may be able to do this hip extension without holding onto anything, but if your balance is off, you may want something to hold on to. You’re going to face the wall and walk back until you have resistance in the bands. Once you’re in that position, you’re going to just bring one leg back at a time. You’ll feel it in your glutes. Do 10 on each side. Brad: Then you can move to the side so your hip is facing the wall and bring your leg out and away from the wall, then turn and do the other leg. When you get good at them, you can challenge your balance and move the object you’re holding onto away, which is going to be great for your walking. Again do 10 on each side. Bob: The final one is a posture exercise. You’re going to face the wall and grab the handles. You’re going to pull the bands to your sides, squeezing your shoulder blades together. Brad: You get some posture and a little bit of core work. Bob: Alright, 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 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 in order to help you make the best choice for you.

What is medial epicondylitis? Medial epicondylitis is the medical term for golfer’s elbow. Tendons (thick structures that attach muscle to bone) attached to the medial epicondyle (a bone on the inside of your elbow - next to the elbow bone) develop microtears and inflammation often from overuse of the forearm muscles. These are the forearm muscles that assist in flexing the wrist (bending your wrist forward from the palm). They develop pain and swelling often due to overuse. Massage 1. Cross-fiber friction massage to the medial epicondyle tendon. Use two fingertips side by side or one atop of another. The forearm should be supported by a table or pillow. Find the tender spot over the tendon and massage across the fibers deeply and vigorously. Try 30 to 60 seconds and if too tender try massage number 2 instead. 2. Place continuous pressure on the tendon with your fingertips or thumb and simultaneously flex the wrist 10x. It is ok to experience some pain, but the pain should not continue after you are done. If the pain does continue, perform massage number 3 and return to this massage in the future. If it feels ok, continue 4x per day (10 reps). 3. Massage the muscles of the forearm avoiding the tender spots. 4. Use of massage gun for cross-fiber massage and forearm massage. One forearm stretch that may help: is forearm pronation/supination. How to tell if tight. Stand with your elbows bent to 90 degrees (right angle) at your side. Flip your palms up with both hands. Wrists should be nearly level on both sides. Now flip your palms down. Again, wrists should be nearly level. Compare sides. If one side or both sides is tight, perform the following stretch: Bend your painful forearm to your chest. Use your opposite hand to stretch the forearm into pronation and then supination (palm toward you and away), (10x). 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.

Introduction: As you age, sometimes you neglect your health requirements and do fewer physical activities. It’s essential to take care of your body and prevent illness. It’s necessary to make healthy choices to strengthen your immune system and get less prone to diseases. Staying active after 60 can help boost your energy, makes you independent, protect you from cardiovascular diseases and manage symptoms of illness. Regular physical exercise or activities suit your mind, mood, and memory. 1. Resistance bands: Resistance bands are made of elastic and are used in exercises for all parts of the body. It is suitable for seniors as it is lightweight and less expensive. Resistance band exercises enhance muscular strength and endurance. Incorporating resistance into your daily workout routine increases muscular strength, coordination, and flexibility. It helps to prevent arthritis. You can do several strength exercises with resistance bands, such as chest presses, bicep curls, shoulder presses, etc. 2. Low-intensity yoga: It is the best option for older people who want to stay active as it includes mild exercises that are safe and enhance physical health. As with old age, our bones, muscles, and joints weaken, which increases the risk of accidents. Low-intensity Yoga can improve body motions, postures, balance, muscular strength, and confidence. Some yoga practices, such as meditation, stretching, and breathing exercises, can be a great way to stay active and fit. 3. Qigong: Qigong can rejuvenate the elderly. It is an excellent Chinese exercise practice that is the most efficient health maintenance exercise. It includes gentle exercises easy for joints and can be done by older people, sick or injured persons who cannot do other complex forms of exercise. In old age, people risk the loss of muscle. Qigong is the best option for seniors to preserve muscles from breaking down. 4. Balance exercises: These can help you stay active after 60 and prevent injuries due to falls or slipping by improving concentration. Falls can cause fatality, so gaining muscle mass and strength with balance exercises is the best way to avoid accidents. The main objective of balance exercises is to achieve static and dynamic balance by improving coordination. You should follow the safety tips to improve your balance ability. 5. Chair-based workouts: If a senior faces a problem in moving, it doesn't seem very easy for him to perform any physical activity. They can opt for some simple chair-based workouts, which they can complete independently. Some exercises may require a resistance band or dumbbells, but by consulting the trainer, you can choose it accordingly. Staying active is very important in old age as remaining inactive for even a tiny period can affect blood sugar and muscular condition. Chair exercises can be the best option for seniors who want to do physical exercises but are worried about the thought of an accident. 6. Gardening: Gardening is a fantastic option that can make you stay active after 60. It is termed a moderate-intensity exercise. Some studies have shown that gardening can improve your mental and physical health. It involves some physical activities such as digging, pulling, and lifting, which help increase strength, stamina, and flexibility. It can help to burn about 330 calories in one hour. Gardening reduces symptoms of depression and anxiety. 7. Swimming: Swimming is a fabulous way to stay fit and active over 60. In addition to being a fun recreational activity, it is a sport form of exercise for older adults. It allows seniors to exercise physically by minimizing the risk of injury and fear of falling. It is a good option for people suffering from injuries or arthritis. It results in stronger muscles essential for posture and stability, like the upper body, core, and leg muscles 8. Walking: Walking makes you active over 60; as with age, it's essential to walk, which helps to move the joints. It enables greater blood flow around the body and brain. If the weather is terrible, you can walk up and downstairs at home or do simple chair sit and stands. Regularly walking gives several health benefits. Conclusion: Many assisted living centers and retirement communities offer various exercises and activities for seniors to stay active over 60. You should consult your trainer before choosing an exercise program. If you are beginning an exercise routine, don't try to push it too hard. Start it slowly until your endurance increases. When you start any physical activities, your muscles will likely be aching, and when you become used to the exercises, the mild soreness will go away. It would be helpful if you took safety precautions to enhance activity and ensure that you won't experience the negative impacts of too much workout. It would be best if you pay attention to your body and stay well hydrated while exercising. If you're going for a walk or swimming, ensure that someone knows where you are and when you will be back.

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://youtu.be/bybWRB5zEco Bob: All right, do you have back pain? Some of you do not like to exercise to get rid of it, right? Brad: Well, of course, Bob. Most people don’t want to exercise, it’s human nature. Bob: We’re going to show you some non-exercise options. Brad: Right. These are validated. Bob: These will help you. Brad: Yeah, we have experience. Bob: This first one, I got from Rick Olderman MSPT, our Master Therapist. When you’re working at your desk, you want those muscles of the back to relax. One way to do that is to use two full-length pillows. Brad: That’s right. It is not only at your work desk, but on any chair, you sit in. You’ll know because if you try it, it’s going to relax your body. First, put one on the back of your chair and the other one, you can vary it, but we found if you go a little higher, maybe belt line, with the bottom of that pillow, and then slide into that, you can feel that full-length support of your whole back. Allowing it to relax. Even without a back problem, it feels good. Bob: Could you imagine typing? Brad: I couldn’t imagine typing any, I’d just be pecking away with one finger. It’s stressful for me. Bob: All right, that was number one. Let’s go to number two. This past weekend, Brad, I tweaked my back golfing too much. Brad: Ah, too much play. Bob: Anyway, the thing that works well for me is I started using the Thermotex heating pad again. Brad: It’s a heating pad, but it’s far infrared, so this goes deep. Over two inches. You can use a regular heating pad if that’s all you have, that's fine. Bob: A regular heat pad will only penetrate maybe a centimeter. Brad: You’ll feel it, but it will not get into the muscles and joints like the Thermotex. You can use it in a seated position. What I do because my chair doesn’t have enough lumbar support, I'll put a pillow against the back of the chair, then the heating pad, then slide my back into it. That allows more support in that lumbar area. It’s up to you. Bob: Brad, I sat with that thing all day yesterday. Brad: Did you sleep? Bob: No, but I left it on the whole day. Brad: Yeah, but you didn’t sit the whole day, did you? Bob: Most of the day. Brad: Yeah, it probably felt good. Usually, they only recommend a 45-minute session. Bob: Yep, a couple of times a day. It was fine though. Brad: Good. Use that warm pack. I know I personally combine that with the next one we’re going to talk about. Bob: They are pricey by the way. Brad: Yeah, they are. Bob: Now, when you have back pain, this is the go-to position. Wouldn’t you say, Brad? Brad: Right. Oftentimes, most time people with back pain put themselves in this position with a leg wedge. You can use pillows if you don’t have a wedge. It works a bit better, but you get those legs elevated and it flexes the hips a little bit and it takes that pressure off the low back. With this, you could put a hot pack underneath the back at the same time. Bob: You could use a cold pack, too. Brad: I’ve used that historically, and I have had good success with it. Make sure it’s one that is the gel and conforms to your back. If you get one out of the freezer and it is rock hard, it’s not good. Bob: So, Brad, do you fall asleep like this? Brad: Oh, absolutely. I must be careful. If I do it in bed, if I had a rough day because I was doing things I shouldn’t be doing and I have a sore back, I'll fall asleep like this in bed and wake up in a couple of hours because I want to roll around, I’ll put the wedge on the floor. I’ll be relaxed and can roll without pain. Bob: Next one, if you’re a side sleeper, what do you do? If you sleep on your side, these are some things you can try. If they feel good, great. If they don’t, don’t do it. Brad: I want to have my head on a pillow and take a smaller pillow. The thickness of it is going to vary from person to person depending on your body shape. What we’re doing is trying to support the back. Place the pillow right at the waistline to fill that gap. For me, this pillow is a little fixed so I would have to use something else. As I said, it varies. Bob: It might feel fine on the other side, too. Brad: Right, once you get that figured out, place a pillow between the knees. I like to put it so it’s between the knees and my ankles and boy, that makes a big difference. Can you finish, Bob? I’m falling asleep over here. Bob: Sure. Lots of pillows. The final sleep position, if you sleep on your stomach, I would try this. Put a full-length pillow underneath your chest and stomach, so put it the long way. Brad: Adjust it where it feels comfortable, but it’s easy to find out. Then, you know, sleep. You may have a throw pillow for your head as well. Bob: Or use your hands. Give it a try. Brad: We’re not big on stomach sleeping, but if that’s your habit and you have success with it, that’s okay. Bob: So, the final thing we thought would be good to show you is how to get out of bed without pain. Brad, take it away. Brad: Okay. If you’re lying on your back or supine, bring your knees up. You’re going to tighten your core muscles so that your back is supported. Bob: Keep them tight the whole time. Brad: I’m going to roll to my right, core muscles tight. We call this log rolling in the therapy world. Everything moves together. Once I get on my side, my knees, hopefully, you’re in a position where they’re off the bed, pull your feet forward. Bob: Brad is still tightening his core. Brad: Yep. I’m pushing with my elbow and hand, and this helps teeter me up. Tight core still. Oh, I made it, Bob. Then stand with a good and strong core. Bob: I've had so many patients who were surprised how well that worked. Brad: Yeah, it’s like putting a back belt on. You’re stabilizing that spine that’s tender and you’re getting up without twisting and forces on your back. Anything else, Bob? Bob: Nope. Brad: All right, good luck with that back pain. No exercise and carry on! 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 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 in order to help you make the best choice for you.

We will first discuss trigger points. Knots also known as trigger points are common throughout the muscles of the body. The Trigger Point Therapy Workbook by Claire and Amber Davies defines a trigger point as “a grumpy little spot in a taut band of muscle tissue that hurts when you press on it. With pressure it can reproduce and confirm your symptoms” (pain). The Trigger Point Therapy Workbook by Claire and Amber Davies also provided these rules of self-massage: 1. Never massage a pulse - avoid areas with arteries near the surface. 2. Use a tool if possible and save your hands. 3. Three tools that work well are the massage cane, lacrosse ball, and massage gun (or handheld massager). 4. Use deep stroking massage. 5. Massage with short, repeated strokes from one side of the painful spot to the other. 6. Do the massage stroke slowly. 7. Do the massage in one direction for the best ergonomics. 8. The goal of the trigger point massage is to apply continued pointed pressure to the knot which can hurt (but it should be a pleasant kind of hurt). If it hurts too much you should stop. 9. Aim at not going any higher than a pain level of 5 on a scale of 1-10. 10. Limit massage to 10 to 12 strokes per trigger point. 11. Work a trigger point three to six times per day. 12. If you get no relief, you may be working the wrong spot. For muscle strain or tendonitis, we want to provide this additional advice: 1. Apply cross-fiber friction massage to the tendon or muscle belly. Use two fingertips side by side or one atop of another. Find the tender spot over the tendon or muscle belly and massage across the muscle fibers deeply and vigorously. (Cross Fiber Massage) 2. Try massage for 30 to 60 seconds and if the pain is increasing stop and try again in a few days. If the pain level plateaus or improves you may continue for 5-15 minutes every other day. 3. If the pain is spreading out, it is generally getting worse. 4. If the pain is centralizing or becoming more focused, it is generally getting better. 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 August of 2022. For the original video go to https://youtu.be/_mDip6UnJeo Mike: Today I’m interviewing our guest Jordan. You may know her from our workout videos on our YouTube channel. Jordan’s background is, she has a bachelor’s in exercise science, a master's in nutrition, and she’s a certified personal trainer. Today we’re going to talk about ways to boost your immune system naturally through food and possibly supplementation. Do you want to elaborate on vitamin D? Jordan: Yes. I want to preface this, I’m not a vitamin D expert. There are people that literally devote their entire careers to researching this vitamin because it’s so powerful. I’m going to give you the information I know based upon my background, research I've done, people I follow, and my personal experience with it, but just know that there aren’t any good, solid conclusions on this either. I want to talk about how much to take, should you supplement, should you not, that whole thing. First, do I supplement with vitamin D? Yes, I do. However, in the summer months, I spend quite a lot of time outside, whenever I'm not working and I’m able to be outside. Then, I don’t take vitamin D. I may take it maybe once every two weeks, if I go through a stretch of not getting outside or if it’s cloudy and crappy weather, but in the wintertime, I do take it. I used to take 5,000 IUs a day. It’s measured in international units. But I recently had my blood levels drawn and I’m going to talk about that but mine was higher than necessary. I am planning to back that amount down, come this fall and winter and not take as much. Mike: Is vitamin D one of the vitamins that you don’t typically urinate out if you get an excessive amount? Jordan: Yes, it is fat soluble, so we store it in our fat, any excess we can’t get rid of. You would have to be supplementing with a large quantity of it to build up toxicity in your body, but it can cause some other problems that are not extreme that we don’t even realize are attributed to that. Mike: I guess it’s more important for us because we are in the northern hemisphere, and we have winter so, it’s more important up here during winter because when it’s cold out, you and I probably don’t go out a whole bunch and if we are, only our eyes are showing to the sun. Jordan: Yeah. I don’t think you can get too much synthesis there when you’re completely covered. Mike: No, if you’re in the southern US states, you’re probably fine. Jordan: Right. If you’re in the Southern USA and you’re getting outside. I think they say usually 15 minutes outside, skin exposed, not naked, but you know, short sleeves and shorts, you must have skin exposed without sunscreen, because that sunscreen blocks vitamin D production. If you get outside for at least 15 minutes every day, in the direct sunlight, you’re probably covered. Mike: Is vitamin D good for anything else, besides your immune health? Jordan: Yes. There are a lot of things. Some of the main things that it’s good for is bone health. Vitamin D promotes calcium absorption and it’s necessary for healthy bones and teeth. Vitamin D deficiency through research has been shown to cause osteoporosis or be one of the factors. It’s very important for healthy bones. It’s good for the mood. That’s why so many of us up here in the northern hemisphere get so depressed in the winter. When it’s negative 20 out, I think it has a ton to do with the fact that many of us are walking around vitamin D deficient. Mike: Yeah, if people don’t live in an area like this, it’s called seasonal depression. Jordan: Yeah, and it’s real. Mike: Yeah. I’m not depressed during winter, but I’m way more energetic during spring through fall than I am during winter, and it takes more oomph to make me go outside once it’s the winter months. Jordan: I hear you. It’s nasty here. Mike: Vitamin D, you said, it’s fat-soluble, right? Don’t you normally want to have it with fat when you take it? Jordan: Yeah, so usually vitamin D is one where I just tell people when you eat breakfast, take your vitamin D. It’s good for mood, low levels have been linked to depression and anxiety. It helps to synthesize a hormone called serotonin in our body which is like a happy chemical. It makes you feel happy. Then cardiovascular health, too. It’s protective against heart disease, hypertension, and things like that. You’re not just taking vitamin D for boosting your immune system, you’re taking it for a lot of other functions in the body as well. Mike: Sure. Do people take vitamins K and D together? Jordan: Yeah, that’s a thing for sure. Mike: Do you want to elaborate on what vitamin K is? Jordan: Vitamin K is another fat-soluble vitamin. Like vitamin D, you could take too much K and it gets stored in fat. We don’t urinate excess out. Not to bore you, but there are two types of vitamin K. K1 and K2 if you have heard of them. K1 is found in our leafy greens. There is less bioavailable than K2. K2 is found more in animal sources and fermented foods. Our gut bacteria also produce vitamin K2 in our body. Some supplement manufacturers will pair vitamin K2, well it should be K2 because it’s more bioavailable, with vitamin D to help because they work synergistically in the body. Vitamin D directs the absorption of calcium from your intestines into the blood, but then once it’s in the blood, vitamin K takes it into your bones to be utilized. Vitamin K, vitamin D, and calcium all need each other, if that makes sense. Mike: Sure. What foods would people need, if people don’t want to supplement? I know dairy, but if someone is vegan or vegetarian, what would they do? Jordan: For K2? Mike: For D or K2. Jordan: Oh, okay. Here’s the problem. I didn’t mention this in the beginning, but vitamin D, there are two forms of that too. D3 is our naturally occurring form. When you go sit out in the sun, you’re going to produce it, that’s the form your body knows. Then there is a synthetic plant-based form called D2. That’s the only source that would be for someone who is vegan. I need the vegans out there to know that the bioavailability of that is poor in our bodies. It is what it is. With K, it’s the same thing. K2 is going to be our animal source, but you can get it from fermented foods so vegans could do some vegan source fermented foods. K1 is from the leafy greens, but again, that’s not as bioavailable. Mike: So, with the bioavailability, it’s more because it’s a plant being digested by a human and then there’s fibers and other toxins that plants create which we can’t digest and absorb it all, right? Jordan: Correct. That’s a good way to explain it. Mike: Do you have a more elaborate way, or is that good? Jordan: No, I think that’s good. We will talk more about the immune system in future articles. Mike & Jordan: 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 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 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 January of 2021. For the original video go to https://www.youtube.com/watch?v=f-ca2Xhh4zs&t=14s Bob: Today we're going to show you how to exercise for eight minutes before bed. And you could see what happens when you do that in a month. I think you'll see some changes for the good. Brad: My wife will go nuts, is what'll happen if I do that? Bob: Well, I think you should. This is a good time to say, I don't think you should do it right before bed. I think you should do it like an hour before bed. Maybe an hour and a half. Brad: So I can go downstairs and be by myself. Bob: Yeah, you can do it downstairs. These exercises are either 30 seconds or a minute and we'll time them out. Brad: Right, do it whatever you want to start with, I'd start with 30 seconds, see how it goes, and proceed as you tolerate it. Bob: All right let's do a little warm-up for 30 seconds. We'll do reverse arm circles. So I like reverse ones because you're actually strengthening your posture muscles. If you go forward, you're strengthening your pecs. Brad: Yeah, so think about going back and stretching. Bob: Stretching and squeezing your shoulder blades together while you're doing it. Brad: Think about breathing in. Breathe in through that nose get some air in those lungs and exhale. Bob: Yeah, have your face formed correctly. This is a little joke between Brad and I. Brad: From that book, "Breathe." Bob: Yup breathing in. Okay, next one. High knees for 30 seconds. Now you can put your hands out if you want to, to know that you're kicking up high enough, or you can just do it like Brad was doing it without that. Brad: Putting your hands on the hips might work. Bob: Sure, this is like, you never did any military training, did you? Brad: No, no, no. But yeah, I know what you're saying but I can't say from personal experience, of course except for the movies, which I don't think is accurate. Bob: Okay, next we going to do some squats for 60 seconds, Brad. Brad: Oh, okay. Bob: Now you might get your legs far apart and I like to do them with my arms overhead like this too. Just because again, it's a posture thing. Brad: Yeah, you can see it brings in shoulders back, head up. Bob: Yup, you can do them with your arms straight out in front of you too if you want to, but these are air squats. Can you see it on Brad? He's trying to keep his knees behind the front of his feet. Yeah, why don't you show that Brad? Brad: So if I'm going down and my knees go past the stick, that would not be what we want. So you want to keep those heels down really forces you to keep your back arched. Bob: That's why some of you are going to want to maybe have a chair behind you to make sure you're going back far enough. Some of you are going to be leaning too far forward, while you're doing these. And you really want that back straight. That's the big key to this. Brad: The thing about a chair is you can just go and until your bottom touches the chair and it forces you to go, be very consistent with your depth and how far you're working that squat. Bob: All right, We're going to get down now and do donkey kicks for 1 minute. Brad: So you want to keep the knee bent Bob: Yup. The knee is bent and you direct the foot straight up to the ceiling. Brad: That isolates and gets the hamstring out and works more the glute. Is that correct Bob? Bob: That is correct. Brad: We're doing alternate, I'm sorry. Bob: I'm doing alternate, you could do it either way. You could do 10 on one side then 10 on the other side. But this way you're going to make sure you're even. I can feel this in my glutes, Brad. Brad: Yeah. Bob: And I hardly have any glutes. Brad: You have to be careful because my hamstrings are always twitchy and crampy. If it is cramping then kick your legs straight out and that will take care of it. Bob: It will minimize that and it'll be okay. Brad: You're still going to get exercise. Bob: Do you have a lack of potassium Brad? Brad: Yeah, potassium, carbonate, who knows. Bob: All right we did up plenty of, will it be called A$$ kicks? Brad: Bob, Bob why Bob? Let's just carry on. Bob: All right, let's do some alternate leg lifts. So all you're doing is lying on your back and alternating bringing your knee up toward your chest for 1 minute. I like to put my hand beneath my back to give it support while I'm doing this. Brad: I make a triangle with my hands to put under my sacrum. And that really feels good on my back. Bob: Are you going to kick me? Brad: I might. But don't worry it’s not the first time. Did your wife ever kick you in the head? Bob: Yeah, usually she'll say she was sleeping when she did it, but I know she wasn't. Lol Brad: Yeah. We know how that goes. That's all part of it. It's nice to be married. Bob: We have to say that. Brad: We'll get into trouble. These are great for that core. Bob: Yeah, this is. I'm feeling it in the core and we're going to go into the hardest part of the program because now we're going to go into push-ups for the core. And then we're going to do planks, which is core too. Brad: I just remember to keep that breathing going. That makes a big difference. Bob: You really should keep your head down too. I was lifting mine up and your neck can actually get sore. All right. Now, we're going to do push-ups for 30 seconds. Brad makes fun of my form in pushups. Brad: Everyone does. Just look at the comments on our videos. Bob: Everybody does it is terrible. Brad: But they love you, Bob. Bob: Yeah. Brad: And it's getting much better. Bob: All right, I'm trying to improve. Brad: Are you going to count? Bob: Oh, I'm not going to count. I was just going to go see what I can do in 30 seconds. I didn't count though. What did you do that one day Brad, 50? Brad: I can't remember 48 I think. Close enough. I wanted to do 50. Bob: Okay, now this one just to make it a little bit easier Brad we're going to go off knees. Keep your back straight. And you're going to go down and then up. Brad: That hurts my knees, Bob. I'm going to go on my toes, even though it is harder. Bob: Now these aren't good on the knees, you should get me a pillow if you are doing this. Brad: Well if you had a softer carpet but we're doing it on a thin mat carpet here and the concrete was not finished very well it’s all lumpy. Bob: All right the next one is 30 seconds and we're doing double bridging. Brad: Oh, the double bridge. You can't go wrong with a double bridge. Bob: Well, you can, but we won't steer you wrong. All right, all you have to do is bring your butt up to the double bridge. Working a little bit of that core, working a little bit of the glutes again. Brad: If you bring your heels farther away from your body it kind of changes it a little bit. Bob: Oh yeah, sure. And also, if you're really a tough guy or tough girl you can do the one-legged ones and switch back and forth. Brad: Oh yeah. I'm breathing Bob. Bob: I forgot to, now I'm going to start again. All right next one, we're going to go right into doing kicks with the bridging. Brad: This is similar to what we were doing. Just be careful If you get crampy hamstrings you're going to have to hold on. Bob: 30 seconds. Di, di, di, di, di, di, di. Brad: Do you play music when you do this or do you just go and sing stuff to yourself? Bob: Yeah, I like to sing in the shower. Brad: Well, I don't want to hear about that. Bob: Oh, I was dipping down Brad. I was cheating. Brad: Yeah, I might be too. Bob: All right, just roll onto your side, and let’s do some Clamshells. Brad: Keep the feet together, I always think about keeping my heels and my big toes touching like they are pivot points to make sure I do it properly. Bob: Oh, that's 30 seconds too. We'll do 30 seconds on one side and 30 seconds on the other side. Brad: Yeah, yeah. This one always amazes me. It looks so easy. But when you do it, it's like, oh right there. That little muscle is starting to burn right now. Bob: Yeah, it's amazing how if you add resistance, this gets tough. Brad: Yeah. Bob: I got my mic on here. So I'm not going to lay all the way down now. Brad: Aren't you going to tell that story about the time you used the black band and you were limping around for three days? Bob: I got a feeling you're tired of that story Brad. Brad: Well, some of our listeners are new and they might want to get bored too. Bob: Yeah, that's true. So I'm going to tell it. So I used the black band, and I was like I'm in shape. I thought I'm going to do these with the resistance band. My butt and my side, I think were sore for a month. I'm not joking even one bit. All right, hey guys. You're doing well here. We're all the way to the cool-down. Brad: Oh we are excellent. Bob: So we're back up again. Just cool down for 30 seconds on the high knees. Brad: Oh back to this. Bob: And again, you just want to relax a little bit. Maybe you don't even go up as high. Just kind of cool down here. Brad: Get the spaghetti out of your arms. Shake them out. Are we doing knee circles yet? Bob: Yeah. Why don't you show the knee circles, Brad? Brad: I like doing this. It kind of feels good on my hips. Bob: I don't know if I can do those. I don't have the flexibility to do those. Brad: Really? Like you pretend there is chalk on your knee and you draw a circle on that chalkboard in front of you? Bob: You have that external rotation better. Okay, just reverse circles. Nice, not too aggressive. Just cool it down. Brad: Think about shoulders back at good posture. Bob: We're going to show you the FitGlide. Now, this is an option for you guys if you want to work out at night and you're not really physically fit yet but you want to start to get something moving and you can do it on the couch. You could do it on a chair, in front of the TV and you can do eight minutes that way too. Brad: Yeah, this is great for those people who have knee pain from arthritis or hip pain, all right. Bob: Yep, you keep the knee moving without stress on it. Brad: And you can just work that. It does not look like too much but I've done this for two to three minutes and it starts to work a little bit. And I mean I run and everything. Bob: If you do eight minutes, you'll feel it. Brad: Yeah, If you want to change you can put it up on the stand. This way really gets the hamstrings going. It doesn't look like that much but Bob this is quite a bit harder when you tilt it on the front. Bob: Did you mention how much it weighs Brad? Brad: It weighs 5.1 pounds Bobs. Bob: Yeah. So anybody can carry this around, just about anybody. I'm going to jump in here because I'm going to show that when you're lying in bed, you can put it in your bed. Brad: Typically, in bed you're flat. That is kind of nice. Bob: So you can actually wake up, put it on the bed and start working help before you get out of bed. Brad: Say no more Bob, say no more. Bob: I think this is one of the cool features of this for people who might be on bed rest or must be confined to bed because of weakness. At this point, they can start moving. Brad: Right, it is a great rehab tool to get from that stage to standing. And that's not uncommon in our field, with patients we work with. Bob: All right, remember Brad and I can fix just anything. Brad: Except for... Bob: A broken heart, but we are working on that too. Brad: We are not making any promises at this point. Bob: Yeah, we’ll just say we're working on it. Brad: Peace. 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 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 in order to help you make the best choice for you.

What is tennis elbow? Lateral epicondylitis is the medical term for tennis elbow. Tendons (thick structures that attach muscle to bone) attached to the lateral epicondyle (a bone on the outside of your elbow- next to the elbow bone) develop microtears and inflammation often from overuse of the forearm muscles. These are the forearm muscles that assist in extending the wrist (bending your wrist backward from the palm). They develop pain and swelling often due to overuse. Tightness which can increase the stress on those muscles is: 1. A lack of internal rotation of the shoulder. For example, with a backhand tennis swing, if you lack internal rotation of the shoulder, you will place additional stress on the forearm muscles. This motion must occur somewhere and if the shoulder cannot provide it, the forearm takes the additional stress. (Shoulder Internal Rotation) 2. A lack of pronation and or supination at the forearm. With your elbows at your side and your forearms level if you turn your palm facing up - that is supination. Palm facing down is pronation. You should be able to get the wrists in a horizontal position (use a ruler). Again, the motion must occur somewhere and if your forearms cannot rotate the muscles will take the brunt. (Supination) (Pronation) First, we will have you massage the muscles and tendons. Then we will show you stretches to decrease the likelihood of pain reoccurring. A. Cross-fiber friction massage to the lateral epicondyle tendon. Use two fingertips side by side or one atop of another. The forearm should be supported by a table or pillow. Find the tender spot over the tendon and massage across the fibers deeply and vigorously. Try 30 to 60 seconds and if too tender try exercise B instead. B. Place continuous pressure on the tendon with your fingertips or thumb and simultaneously extend the wrist 10x. It is ok to experience some pain, but the pain should not continue after you are done. If it does perform the massage under C and return to this massage in the future. If it feels ok, continue 4x per day (10 reps). C. Massage the muscles of the forearm avoiding the tender spots. D. Use of massage gun for cross-fiber massage and forearm massage. Stretches to restore shoulder internal rotation and forearm pronation/supination. WARNING: Do not perform these if you have brittle bones (osteoporosis) or shoulders that tend to be loose joints or dislocate. Shoulder Internal Rotation: A. Using a belt or stretch strap, place a loop around the wrist of the painful arm. Put the painful arm behind your back and drape the other end of the belt over your opposite shoulder and grab it with the opposite hand. The opposite hand should pull on the belt and slide the painful arm up the back. Do not increase the pain but just bump into it. Repeat 10x. Do throughout the day 4-6x. B. Using a Booyah stick, place the painful arm behind your back palm facing out. Place the stick behind your back with your opposite arm palm facing forward. Use the opposite arm to slide the painful arm hand up the back. As pain allows - bump into pain. (10 repetitions) If acceptable may also add in some extension by pulling the opposite arm forward. Maintain good body posture while doing this. Again, should be virtually pain-free - if not stop. Repeat 10x if pain-free, 4-6x per day. Forearms stretches: A. Bend your painful forearm to your chest. Use your opposite hand to stretch the forearm into pronation and then supination. (10x) B. Standing position. Place your painful arm hand flat on a table with the fingers facing toward you and the wrist bent and stretching. Take the opposite hand and place the web between your thumb and first finger just below the inner bump by your elbow. Using the web push the forearm out to the side 10x all the while keeping the elbow as straight as possible. Both exercises can be done 4-6x per day. 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 July of 2022. For the original video go to https://youtu.be/hXJhmRjJgKY Bob: Okay, Brad and I are going to show you a very simple method for strengthening your core and posture and it only takes a minute. Brad: We’re going to do it in a chair, too. This is interesting because most people don’t even do this aspect of core strengthening and its key. Bob: All right, you’re in your chair and the first thing you’re going to do is slide forward just a little bit. Then you’re going to lean forward but keep your back straight. Brad: This is critical and maybe arch your back a bit if you can, in the low back. If you have a Booyah stik, place it against your back so you know. With Bob, I can put my fingers between the stick and his back and that’s important to maintain. Brad: Some people might round their back. A round-back is no good. You must be attentive to that. Bob: Number one, you lean forward with good posture and your arms up above your head for 20 seconds. Brad: Like Superman. I think if you’re in an office chair, it might be easier because of the way your seat is shaped. You can do this while you’re working. Bob: Next, 20 seconds on the W. Squeeze the shoulder blades together while you do this. Brad: Oh, I really like this one, Bob. I feel those scapulae and my posture feeling better. Bob: 20 seconds, though. Time it out. Brad: You could use your cell phone to time it. Bob: There you go. Finally, Brad, you’re going to bring your arms back and palms up to the ceiling. It’s like Superman, too. Brad: Yeah, this is like Superman flying. I want to emphasize the squeezing of the shoulder blades together. That’s critical. Locked it strong. Bob: People are going to notice how your posture has improved. Brad: This is working all those muscles. Bob: So, one minute throughout the day. I like to see it maybe five times a day. Brad: So, again, forward 20 seconds, 20 seconds in W’s, 20 seconds with arms back. Believe me, you’re going to need to rest after that minute because those muscles will be fatigued. Is that it, Bob? Bob: That’s it. Brad: It’s an excellent routine and this is part of the core. Most people think core means stomach, but that’s only part of the core. Bob: That’s right. It’s very important. Brad: You must work your lower back, it’s about the posture. We’ve talked about this before, but this is a part of the key. We can fix anything except for a broken heart. Bob: I want you to do it. Brad: All right, you work on your posture, we’ll work on the broken heart. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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 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 May of 2020. For the original video go to https://youtu.be/2tfwy6q9J14 Bob: Today we’re going to show you the top 10 resistance band workouts for arms and shoulders at home. We’re going to beef up, Brad, right? Brad: Absolutely Bob. We’re going to be working on the arms, and shoulders, and you’re going to get some benefits in the core and your balance as well. What you’re going to need are some bands. These are popular nowadays; they are getting more and more popular every day. Often when you buy these bands, they give you a door anchor. You put it in your door, and you close it, then you hook the band onto the hook, and it gives us something to pull against. The wall anchors make the door anchor seem completely obsolete and you’ll know why in just a little bit. The door anchor works alright, but the wall anchor works better. Bob: The door anchor is a little scary to me. By the way, this is based on the Tom Brady system, right? Tom Brady, the quarterback for the New England Patriots, well not anymore. Now he's with the Buccaneers. Here’s a guy, he's 42 years old, and his pure strengthening is done with bands. Brad: Right, and it keeps him going. That’s how I do it too. So, we’re going to work the biceps. Bob’s going to show you what to do. So, we have the anchor at the bottom of the wall and he’s using two bands. The blue and the black band. Bob: We’re going to work the biceps and it’s a decent workout. When I do biceps when using the bands, I do a set this way first with two bands on each side, but then I use both handles in one hand and do one arm at a time. So, you’re going to stand with your back to the wall and heels touching the wall and just do a basic bicep curl. This is a hard workout when you do it with one hand. Am I missing something, Brad? Brad: No, Bob, I was going to say, if you want to increase your intensity, there are a lot of options. Now, I do my biceps, I don’t know why I started doing this, but I like it. I lay down on my back with my feet on the wall and you keep your posture and it’s a very relaxing way. You can control the resistance by how far you are from the wall. I’ll put my arms to my sides and pull the bands up like a normal bicep curl. If I need more resistance, I’ll just move farther away from the wall. Bob: Does it pull you towards the wall? Brad: I don’t have carpet so yeah if I have shoes on, I’ll put my feet on the ground to keep me from sliding. Bob: As Brad said, this really isolates. You can’t get any accessory movement to try to help you, so it’s all about using your arms. Now, I'm going to move my band to an anchor that’s higher up on the wall. Just pull it out of the groove of the wall anchor that’s lower to the ground and slide it into a groove of a higher placed wall anchor. The upper wall anchor should be set to your height. Brad wouldn’t put it as high as mine. I’m going to flip around so my back is to the wall and start working on my triceps. I’m going to keep my elbows to my side and just pull the bands down towards the floor. Bob: If you want to make it more difficult, you can put both handles in one hand and do it one arm at a time. If you don’t think you can’t get a good workout with this, you can also add more bands to your set of wall anchors. Brad: He has two bands on there and I've gone up to four bands at once. That’s another story. It gives you a lot of versatility. Bob: Right away he's got to brag. Brad: They weren’t all dark band, there were some yellow ones in there. This is how I do my triceps. Again, I’m using the wall anchor that’s close to the floor and I'm lying on my back, this time with my head next to the wall. I move away from the wall until I get some resistance. The elbows flat stabilize us there and I just pull my arms down until they touch the ground. It works great. Brad: What I do in my real life, I do 10 of these and then I also do my Lat pulls which we’ll talk about later. It’s the beauty of the anchors. Bob, what’s next? Bob: I think we’re doing flies. Brad: Okay, we’re going to use the wall anchors that are placed in the middle of the wall. I do reverse flies for posture. You’re going to hook the bands into the groove of the anchors that are placed about equal to your chest and step back facing the wall until you get resistance. Then, you’re going to hold one handle in each hand. To do these, you’re going to pull the bands back, pulling your shoulder blades together. Bob: He’s pulling his shoulder blades together, using all the muscles there to keep the upper back in good posture. This is a fantastic one, one that I think you should do every day. Everyone should do this. I don’t care if you’re 105 years old, you should be getting up there and grabbing those bands and pulling them back. Brad: I’ll do a superset and I'll turn around, so my back is facing the wall. I want to get my Pec muscles and my anterior delts and do the same thing but pull the bands in front of me instead of behind me. I’ll keep it slow and controlled. Bob: He’s got a wide base and he can get some good strengthening going. Brad: Sometimes I'll do these on one foot so I can incorporate some balance with it, get those ankles working at the same time. With all of these, I do 10-12 reps of these. You can go up to 15 if you want. Bob: When I do these, I use eight bands because Brad only uses one. Brad: Yeah, the stories continue. You know how this guy is. Bob: Now I’m going to do lats. These are the ones my wife loves doing. She had a gym membership just so she could do Lat pull-downs and once we got the wall anchors and bands, she gave up her membership. What you’re going to do is use the wall anchor that is above your height, back facing the wall, grab a handle in each hand and pull the bands to your sides, leaving a bit of space between your hip and your hands. Bob: You can put a little more resistance, too, by going into a wall sit position, and with this position, you’ll also get a little bit of a leg and core workout. You’re also working the lats more. Brad: There are just so many benefits to banding, I'm finding. Bob: You’re going to do diagonals, Brad, right? Brad: Yeah. Bob: We’re going to slide the band to the end of the groove so you’re only using one handle of the band. Brad: I like to do this one, I'll work on one side. It works the core, pec muscle, and anterior deltoid. I get in the athletic stance with my hip facing the wall. All you do is get into a slight squat position, hold the band with the arm closest to the wall and pull the band across your body and down to the opposite knee. You really get a nice workout. I always feel with my other hand right at my stomach to make sure my abs are working hard. It’s a nice deal you’re getting. Everything from the waist up is working. Make sure you do both sides on this one, otherwise you’ll end up lop-sided. Bob: Kittywampus, you'll end up kittywampus. Brad: Say no more, Bob. I can feel it in the rectus abdominis, it’s working well. All right, what’s the next one? Bob: Last one, Brad, you’re doing standing shoulder flexion and abduction. You do this from the lower level. Make sure you put it on the one closest to the floor. Brad: If you want those deltoids strong, shoulder flexion. That’s the nice thing about these, you can turn your hands to make it more comfortable. Stand with your back against the wall and take a step forward. Just start with your arms to your sides and lift your arms to a 90-degree angle. Some people like to bring their arms higher and above their head, but as physical therapists, we emphasize the 90-degree angle only because it can lead to some shoulder impingement. Bob: Understand, these are not huge muscles. We have short muscles moving along the lever arm. You don’t need that much resistance to do these. Brad: You certainly can add more though. If you feel like you need more. Raise your arms out to the sides as well as straight in front of you. Bob: Make sure you’re using good posture. That’s going to make impingement less likely to happen. Brad: Oh, Bob, this is making me tired. Bob: Okay, that's it. 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 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 in order to help you make the best choice for you.