This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2023. For the original video go to https://www.youtube.com/watch?v=SF22yXQu560&t=231s Brad: Massage guns have become very popular and are very successful in treating muscle tightness, pain, as well as improving circulation. They're even good for people like me over 60 years old. Mike: So we have 12 different massage heads here and you may be confused which ones you should use, so we have narrowed it down to show you the best options. So we have used massage guns for years with ourself, with our patients and different clientele, and we know what works and what really doesn't. Brad: Now we feel very confident in this information. As a matter of fact, Bob feels so confident about this he has gifted through Christmas gifts 327 massage guns to his family. Mike: Did you count them all? Brad: Well, no, but he does have eight sisters and two brothers and about 300 nieces and nephews and cousins. And most of them have gotten a massage gun. So actually, I'm joking a little bit about Bob, but he has actually gifted a lot of these guns. He really likes them as well as we do. And the big question of today's video is we have all these, 12 or 13 massage heads, and which ones do you really need and which ones really work? We are going to give you that information right now. Okay, so one of the very most universal heads that there are in our opinion, my opinion, is the round head and it works so well because it's universal in regards to how you can address the massage. Brad: For example, we get it going and you want an aggressive massage on your forearm, you go straight in with the round head and it works out very well. Brad: If you want to vary the resistance or the direction of the massage, so it turns from a deep massage into a cross friction massage, which is very beneficial, you actually turn the head 90 degrees, then you can do a cross friction massage. We've advocated this with great success in a number of our videos. Mike: Now, they're all pretty similar in shape. The size can differentiate between the models and some are rubber and some are more foam, but they all work pretty much the same. Brad: Very good, so the one is round head. Let's go to number two. All right, the next head is actually a new head out on the market. We really like it and we're absolutely amazed how well it works. Here's the shape of it and it actually has a cold or a hot setting, two levels of cold, two levels of heat and it really works well. I thought for sure they could never do that with a package like this, but it works well. We do sell it with our Bob and Brad C2 gun, and again, it heats up very quickly. You can feel it. Now, I thought when you put it on the cold mode, your body would heat it up and you would not feel the cold after using it for 20 or 30 seconds. That's not the case. It continues to keep that cold surface and it really makes a difference when you're working the massage, depending if you're a hot person or a cold person, right? Mike: The head itself is rechargeable and is battery operated, so if it's not working, it just needs a charge. Brad: That's right. Now, one of the things about these percussive massage guns is they actually can get aggressive, particularly if you use the head near a bone. But if you use the airhead, it's actually cushioned and soft. Not all massage guns have the airhead. Make sure you get a massage gun with an airhead. Mike, what are some of the benefits that you're demonstrating? Mike: I can go right on my bone here and it is not painful at all. I'm on my elbow, which normally hurts if you hit it just right or my kneecap. No problem at all, not painful. They do come in different sizes, obviously, depending upon which massage gun model you have. Brad: Let me make it clear, however, you do not want to massage on a bone on purpose like Mike was doing, but it's simply when you get close to the bone like when working on a tendonitis, which is a very common treatment with a massage gun. it really takes out that danger of pain if you hit the bone, if you're using a hard, very rigid head. Now in regards to heads and what they're made of, now, this is something that has just come about in the last year or so. Most heads were made of a hard plastic material, which works good, but they can be a little aggressive and now they've changed it to these soft foam heads. They look very similar, but you can see these are kind like an air head, but they're not. Brad: They're less aggressive than the hard head. Just make sure that you know what you're purchasing when you get it. Mike has a sample here. Mike: Yes. The one on the right is more rubberized. The one on the left is a firm plastic. Obviously the rubberized one is going to be a little bit softer. The size difference is just, these are for different models of massage guns. Brad: The big picture is know what material that you're buying with your gun and the final and number five head we're going to talk about is the bullet head. Now I'm going to say in general, if you're a thinner person or you're an older person, 55 or older, this is going to be used with caution. They get very aggressive. If you have a lot of muscle and you want to get deep into the muscle to break up a knot, this will work well. Bob used to use this one a lot on his calves. I think he's got his calves loosened up now, but the bullet head really works well to get in deep, but it is aggressive, so don't get it if you're concerned about being too aggressive. Mike: Yes, a massage gun is great for any pinpoint or trigger points you may have in large muscle groups like the thighs or even the calf region, just kind of palpate around, you find a tender area, maybe work around it a bit until it loosens up, and then if you want to get more aggressive with it and it feels okay, you could certainly push down in there and it'll really get that tension released. Brad: That's right. Alright, so these are our favorite five massage heads for the reasons we mentioned. Now the air head, hot/cold head, and round head are the three that I personally like the best and use the most. Everyone has their own liking, but I think you'll really find this information helpful when choosing massage heads and treating yourself. Mike: Now, if you're looking to purchase a massage gun, you can check out the video "How To Buy The Perfect Massage Gun For YOU!!!" It explaining what massage gun may be right for you. Brad: That's right, that's a nice video as well. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

While frozen shoulder (adhesive capsulitis) is minimally understood, what is known is that when you have it you typically experience three stages: 1. Freezing Stage: You begin to lose motion in the shoulder, and it becomes increasingly painful. This phase generally lasts 6 to 9 weeks. 2. Frozen Stage: The shoulder becomes less painful, but the stiffness remains. This phase can last 4 to 6 months. Unfortunately, activities of daily living can be exceedingly difficult to perform during this time. 3. Thawing Stage: During this phase, the shoulder begins to gradually improve and return to normal. Both strength and range of motion are often regained. This usually takes 6 months to 2 years to occur. Each phase will be managed differently. Freezing Stage: During the freezing stage, you will want to manage your pain levels as best as possible. Your physician may recommend an anti-inflammatory or pain relief medication. They also may recommend that you receive an intra-articular corticosteroid injection. According to studies Intra-articular corticosteroid injections were effective in pain relief in the short term, but this pain relief did not continue into the long term. However, those who received an intra-articular corticosteroid injection had greater improvement in passive shoulder ROM both in the short and the long term. Ice and the use of a TENS unit can also help you control the pain levels. See our videos on the use of TENS in our TENS program. You will want to gently maintain movement during the freezing stage. We will demonstrate 3 different approaches: 1. Towel slides on the table. Place a towel on the table and place your arm on the towel. Slide your arm forward until pain or stretch is felt. Repeat 10X. The same exercise can be performed with an air-filled ball 12” or even a physioball. 2. Pendulum: Place non-involved shoulder hand on the table or countertop (or edge of the chair). Use the body to swing the frozen shoulder forward and back, or side-to-side. 10X each direction. Should be relatively painless. You can also use a broomstick or booyah stik. Place one end on the floor. Grab the other end of the stick with your arm level or below. Gently push the stick forward and back 10x. You can also go side to side 10x. 3. Reciprocal pulleys: Over-the-door pulley system. Start with short pulls to warm up the shoulder. Every 30 seconds or so perform a maximal pull to stretch the involved shoulder. 4. Also, you will want to perform the posture “W exercises”. Perform a chin tuck while putting your arms in the W position and squeezing your shoulder blades together. Repeat 10x. 5. Repeat with your arms in a T position 10x. 6. Repeat with your arms in a reverse Y position 10x. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

In today's fast-paced world, maintaining sustainable wellness can pose a formidable challenge. However, by incorporating simple yet effective habits into your daily routine, you can take significant strides toward a healthier and more fulfilling life. In this article, courtesy of Bob & Brad, we will explore key strategies for practicing healthy habits that promote sustainable wellness. These approaches will empower you to make positive changes in your life. Prioritizing Hand Hygiene Good hand hygiene is crucial for preventing the spread of infectious diseases, acting as a simple yet effective barrier against the transmission of harmful germs and bacteria. Regular handwashing with soap and water can significantly reduce the risk of respiratory and gastrointestinal infections, demonstrating its importance in both healthcare settings and everyday life. By maintaining good hand hygiene practices, individuals can protect not only their own health but also contribute to the wider community's well-being by limiting the spread of illnesses. Establishing a Daily Exercise Routine A consistent exercise regimen is pivotal for sustainable wellness. It enhances physical health, releases endorphins, and uplifts your mood, especially if you can get active outdoors. If you’re living with chronic pain in your hands or wrists, consider looking for workouts that don’t put strain on those areas. Low-impact activities such as walking or using a stair-stepper are great options. Prioritizing Regular Health Checkups Regular health check-ups with your healthcare provider are paramount for early detection and prevention of health issues. For those with wrist issues, communicating your condition to your healthcare provider ensures a comfortable and accommodating examination experience. Keeping track of your health records is a great way to take control of your wellness journey, and it can help you stay on top of appointments and test results. Consider Heading Back to School Work-related stress can significantly impact one's mental health, particularly if you find yourself in a job that no longer challenges you or if you're contemplating a career change. Fortunately, online degree programs offer a flexible path to achieving your diploma, accommodating those who are working full-time or have family obligations—this resource could help in such transitions. When selecting an online school, it's crucial to ensure that it is accredited and offers competitive tuition rates to maximize the value of your education and investment. Embrace Regular Stretching Incorporating gentle stretches into your daily routine can alleviate tension, enhance flexibility, and lower the risk of injury. Some stretches can even be done in the pool, offering a gentle way to get fit and limber. Those with wrist issues can focus on wrist-specific stretches and exercises to maintain joint mobility and reduce discomfort. Investing in Eye Health Let's not overlook our eye health, which plays a vital role in overall well-being. Regular eye check-ups can detect issues early and prevent vision problems, especially as we get older. You can also take preventative measures, such as wearing sunglasses or using goggles if you work on projects that kick up dust or other particles. Fostering Social Connections for Support Taking care of your mental and emotional well-being and building and maintaining strong social connections is an essential part of caring for yourself. Regularly connecting with loved ones, whether in person or virtually, provides a vital support system to help manage stress and enhance overall happiness. If you’re living with addiction issues, stress, or trauma, consider speaking with a professional counselor who can help you find healthy ways to cope. Cultivate Laughter and Find Humor As we navigate the complexities of emotional well-being, remember that laughter is a powerful stress reliever and mood booster. Seek out moments of humor in your daily life, whether through comedic content, jokes, or engaging in lighthearted conversations. This simple practice can significantly improve your overall well-being. By integrating these crucial strategies into your daily life, you can pave the path toward sustainable wellness. Whether your goal is to enhance physical fitness, elevate mental well-being, or fortify emotional resilience, these approaches can make a substantial difference. Through consistent, manageable steps such as walking more often, you can achieve a healthier and more fulfilling life while minimizing pain, ensuring that your journey toward wellness is both effective and comfortable. Join Bob & Brad, the internet's most famous physical therapists, on their mission to make the world healthier, fitter, and pain-free. Discover their innovative products, expert advice, and engaging community to start your journey towards a better, more active life today.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://www.youtube.com/watch?v=02RW2zlhIPQ Brad: You may be surprised that poor balance can be affected by one of the smallest appendages, especially as you get older. Mike: So we're going to show you one way you can overcome this problem and also reduce any aches and pains you may be experiencing in the area as well. Brad: Alright, so the small appendage I'm talking about happens to be your toes. Now we all know as therapists and most people know that your toes have a great influence on your balance. So for example, if you have stubbed your toe, you have a sore toe, your balance often goes very wobbly and it's a problem. Mike, I think you were just mentioning some patients we worked with who had a toe amputation. Mike: Yes, it is common in the therapy realm, especially with peripheral neuropathy, and many people have challenged their balance and walking abilities just by losing their big toe. That's how important it is to your balance and walking pattern. If you're curious to actually try yourself for yourself, don't remove your toe, but simply stand on your heels and see how much you lose your balance. Brad: That's right. So we're going to show you some simple ways to help your toes become more effective, hold your balance, and make a big difference. You'll be surprised. Alright, Mike and I were just laughing because our cameramen were actually standing on their heels to get a feel for it, and I really hope you do that as well so you understand what toes have to do with balance. Now we're going to show you some simple things you can do with your footwear as well as some stretching that you can do with your toes and strengthening that can really get your toes back in the game, making you balance and feel much more stable. So let's talk about footwear first. Mike, you've got something in your hands. Mike: So when you have typical normal shoes like I have here on the right, you could see the toe box or the end of the shoe is narrow. If you look at the one on the left, this has a wide-toe box. This allows your feet to spread out in your toes. The more surface area you can touch with the bottom of their feet, the better your balance will be. So simply changing your footwear will help. If you don't have footwear like this to begin, simply walk around in your normal shoes and then walk around barefoot in your house and you'll probably notice a difference. Brad: Alright, I want to talk about this point a little bit more, point, no pun on words, but here we have one of my wife's shoes, I guess they are pumps or something like that, but they are skinny footwear, like even my shoes. Brad: This is the style, this is what everyone likes to wear. It looks nice and cute, but you can imagine your toes get scrunched up and you have a very small area to balance on versus a wide toe box like these crocs that I wear all the time around the house. Much more stable. I can feel what's going on underneath me. And it really stabilizes my balance. Mike: We've talked to experts, specifically Dr. Ray McClanahan, who's a podiatrist, and he recommends getting shoes with a wider toe box like this to help with issues like bunions, hammer toe, plantar fascitis, a whole array of foot issues. So not only will you improve your balance, but also can help with any of those prolonged painful feet things you may have going on. Brad: Yep. It's amazing how everything fits together from balance to pain to function. That's where we're going with this. So what we want to do initially is get your proper footwear or simply make sure you walk around barefoot at home so you really get those toes to splay out and start working again because, in shoes, they can get cramped up. Now you don't have to spend money to get a pair of shoes like this, although you can and we do recommend it. I wear Crocs around the house because they're functional and they don't cost that much. They have a wide toe box and they do what they need to do to help you become more mobile and better balanced with better toe health, if you will. Now we're going to get into how to stretch and do some simple exercises with those toes to wake them up so they can help you perform your balance and eliminate the pain and problems like bunions and whatnot. So let's get on with that. Alright, let's get on with some simple stretching. Now, these are stretches that I recommend you do early in the morning, just after you get out of bed. And you can repeat them throughout the day once or twice at least. They only take less than a minute. So first of all, this is the figure four position. You can do it lying down in bed or seated in a chair. And the first thing is to flex and extend the toes. Mike, go ahead. Mike: So you could take your hand to push down your toes into flexion and then extend them back into extension. You can just do it if you want like this, but as you can see, I can't get as far. So if I press a little bit, it shouldn't be painful, just a little bit of overpressure, and just work each way. Brad: Yeah. And do that about three to five repetitions in the seated position. It's best to do it, you know, without socks on. Now, Mike actually has these cute little socks. Go ahead, show them your toe socks. Brad: They are nice socks because they allow your toes to work more. You don't need to buy those, but it is a plus in this realm. If you're doing it in a seated position this figure four, I reach all the way across to flex the toes and I just push the toes down. I literally feel the stretch all the way up into the ankle, those tendons that work the muscles that extend the toes, and then I pull back and you get everything all at once. Brad: Now this is an important adjunct to this stretch, okay? Actually do one toe at a time. Your great toe or your big toe has the most influence on your balance, so focus on that. But don't forget the other toes. I'm going to push the great toe down and work that toe and then I'm going to pull up and stretch. I just got that toe to crack. Oh, I like that, work that, and you can work side to side a little bit. We want to mobilize all the joints in that toe and get that toe to start working again. And again, each toe individually. You don't have to spend 20 minutes on each toe. Simply a few stretches. These toes usually don't experience this. Brad: And I guarantee you, if you haven't done this, you're going to feel that your foot has woken up for the first time in years. And as you do this, particularly these small toes, some people's smaller toes from those tight shoes are pushed in and it's already in that wedge shape that looks like a point without wearing the shoes. We need to open it back up again. Get that foot wakened up and doing its job once again. Mike: It's kind of fun. Brad: Alright, now we're going to show you some options to stretch your toes throughout the day when you're not seated or in bed. It works out really well, it's very quick. It's best to do it without shoes on, either barefoot or stocking. Simply go up to a wall and we're going to put our toes against the wall and push down and stretch. And you can go right to left, with more emphasis on the great toe and then on the smaller toe. And you can do that for 15 seconds or so. And you'll have adequate stretch. Brad: You can do it with your shoes on. It works okay, but it's just not as effective. Either way, you're getting a stretch. Brad: Wake those toes up some more. Mike, can you show me a way to do it on the floor the way you like to do it? Mike: So this is the way I like to perform this if you can get in a kneeling position. Otherwise, if you can't, just do it like Brad did earlier. I like to have something soft to kneel on. What you're going to do is do a tall kneeling position. Notice my toes are curled under to start and I'm going to sit my butt towards my heels. I sit for 30 seconds. You can work up to that. Oftentimes the first one I do each day, my knees and feet are a little achy. So I have to put my hands on my legs and I kind of sit like this and let it loosen up. The second time I do this stretch, I can normally just go into it. Like now, I actually did this stretch this morning, so this is what I do now. Mike: You can switch it, point your toes down, same thing. You're going to sit deeper. Again, beginners can kind of lean over like this. Once you feel loosened up, sit straight up. If you're feeling any pain on the top of your foot, you can certainly put a rolled-up towel underneath there and do the same stretch. I do it three times for 30 seconds each variation. Brad: Alright, thank you, Mike. Now to be complete with your toes, to make sure they're adequate for better balance, we need to strengthen those small muscles. One way to do it, we're going to show you a couple of options. The first is to simply put a towel down on the floor. This actually works better on a smooth floor than on a carpeted floor, but you'll get the right idea and you simply try and grab the towel with your toes and pull it underneath your foot and keep doing that. Brad: Now, if you haven't done this before and you get some cramps in the muscles under here, which is possible, simply go to the figure 4 position and stretch them back immediately. Brad: The cramps will dissipate and you'll be fine. And then carry on with the strengthening exercise the next day. That's all you need to do is curl that under with five to 10 repetitions and make sure you do the other foot. Otherwise, you'll start to walk in circles. It's a joke. Anyways, Mike, can you show a little more aggressive? Mike: Now, it's also important to strengthen the muscles in the front of the ankle as well as the back. So what we're going to do first is simply calf raises. We're going to go up on our toes. You can do five to 10 repetitions. Over time, I like to do 30 repetitions the whole day. So work up however you need to, get to that number. Now, when it comes to the opposite direction, I like to lean against the wall and then simply bring my toes up towards my nose, my heels are on the ground. With these exercises, you can wear shoes if you want to. To make this one a little more challenging, just step further away from the wall. This is going to work your front shin muscles, which are also important for walking in balance. Brad: You're only 35 and you started doing this a few months ago, right? For stretching and strengthening your ankles. Mike: Yeah. I was starting to have a little bit of plantar fascitis issues when I ran. I no longer have any of those pains. And my dad also has a big old bunion and I was going in that direction. I switched and my feet are fine now. Brad: A big old bunion. Mike: Big Old. He's old. Brad: What is he? 65? Get outta here. Mike: He's 70. Brad: All right, there's absolutely no doubt in my mind that if you work with these, within a week, you're going to feel a difference in your feet and your balance. There are wonderful exercises and I encourage this to continue. Mike, we have more information, right? If you'd like to check out more videos on how to correct your balance, just click the video link on the screen. Mike: "25 Second Balance Exercises That Stop Falls and A PDF Printout." You can't go wrong with that one. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/8W45bukzPVY Brad: We will show you the 12 best options that you can do to reduce and tone up those flabby arms. Jule: The three options we will be showing you are bodyweight exercises, bands, and dumbbells. Brad: Nice job. I am very pleased to announce that we're going to have Julie, my wife, to show the exercises and do a great demonstration, plus it's much more pleasurable to look at her than Mike and I. I think Mike is out golfing somewhere, playing Frisbee golf, but yeah, so what do you say, Julie? Julie: I'm happy to be here. Brad: That's right. Let's go to work. Julie: Okay. We'll be focusing on the biceps, triceps, and more. Brad: That's right and I'm going to observe and talk about body mechanics so you get the best conditioning that you can get. We're going to start out with bodyweight exercises, two or three of those, then we're going to work with the resistance bands, a couple of exercises with that, and the dumbbells. Julie: Yes. Brad: Before we get started, Julie, I just wanted to ask a question about your shirt. It's very nice. What's it about? Julie: On Wednesdays at our Burn Bootcamp, we always wear pink in support of breast cancer. Brad: Right, to help people out with breast cancer research, et cetera, nice to have an organization that supports those types of things. All right, we're going to start the first body weight pushup using the wall and standing away from the wall, approximately two to three feet. Arms and hands about one shoulder width apart. Julie's doing an excellent job. She's got a nice straight body. She's tightening her core, so we do have some core benefits and we're going to do 10 to 15 repetitions. How are you doing, Julie? Julie: I can do 10 more. Brad: Okay. Well, we can do 100 more, I bet. All right, now the next, if this is too easy, we're simply going to use a cupboard or a firm, solid piece of furniture about this height and you're going to do the same motion with the arms, shoulder width, or a little bit wider apart, feet shoulder width apart and nice straight body, tighten the core up. There you go, head up, looking good. Don't let your head flop down. Be a strong person, and look at these triceps. They are working here. She's doing good, that 10 to 15 reps. Brad: Are you counting Julie? All right, when you get done with those, or if they're too easy, we're going to go right to the floor and do a traditional pushup on the floor. Now what we're going to do, it works best for Julie and maybe for you too, is we're going to modify and use a pillow or a cushion. Julie does hers modified on her knees as opposed to on the toes, so the cushion is just for comfort, that's all it's for. You can use a pillow, like I said. Now straighten that body out. The core is going to tighten up. Okay, and go ahead. How are you doing Julie? Julie: Great. Brad: She's doing so excellent. It's just fun to work with her. Go ahead, her elbows are staying in close to the ribs, not winging out. We want to focus and isolate the triceps in this situation. All right, good. And now we even have the advanced version coming up. Now we're actually going to use a chair with a solid armrest for the advanced tricep exercise. Go ahead, Julie, and show how we start them. There we go, up and down. Now, if this is too easy, take one foot and kick it straight out in front of you. Now, I didn't tell her that we were going to do this exercise. Complete surprise, wasn't it? Julie: Yes. Brad: What's your favorite exercise, dear, out of these so far? Julie: I like these. Brad: Good. Julie: The next one we're going to show you, actually, it's a little bit harder. Brad: Right, so if this is too easy, go ahead and show the next hard one. Brad: Now the chair, you need a good armrest, a good solid chair that's not wobbly, not one of the plastic lawn chairs. Now again, this does stress the shoulders, so if you experience any pain or discomfort, do not do this one. We want to stay healthy, but this does get after those triceps and it helps the core as well as the legs. Nice job, dear. The thing about bodyweight exercise for the biceps is it's very hard to find one unless you're doing pull-ups. Most people don't have pull-up bars. We're going to get the biceps in just a bit. All right, now we're going to go on to exercises with the bands. Now when you get bands, they typically have a door anchor. We're going to use the wall anchors, but if you have the door anchor and you're not sure how to use it, you put the band in it and open the door. You don't have to have anybody on the other side, but I close it in the door and lock it. Then we can pull and do the exercises. Brad: It's important that if you do have the door anchor, and someone like Julie opens the door while you're exercising, it's not safe, so just make sure nobody would do that. You can also go at all different levels. You can go up high and lock it in, which works out really well. You can go to the top of the door and lock it in, and you can even go to the bottom of the door so you have three or four different options. Okay, so we're square with that. All right, we're going to go to the band exercises. The first one we're going to do is triceps and it goes right into the bicep very simply and conveniently. The level of the band is going to be locked in at the anchor at approximately shoulder, or chest level, and then let's do triceps first, Julie. All right. There you go, get situated. Brad: Good, now her elbows are okay here. Probably best to be a little bit lower. Whoa, I gotta watch out so I don't get smacked. Just below chin level and the elbow needs to be as stationary as possible, as opposed to going up and down. This is what we do not want. We want stationary elbows. Good, 10 to 15 reps. Can you turn around, Julie, and go to biceps? Yeah, there we go. Now there's a little twist in the band. That does not matter at all. That's the beauty of banding. They're forgiving that way. She's doing an excellent job. Look at those biceps bulge. Brad: There are a lot of guys that wish they had biceps like that. She's doing a nice job and look at those elbows staying still, perfect. Now, one thing you do not want to do is drop the elbows with this and do them down here. Brad: That works, but you want the full range of motion. You really want to maximize the benefits of doing the biceps, and triceps with the bands. Let's go to the next one. Okay, I really like this tricep exercise. It works them really well. Now with Julie, she's going to need a little more resistance so she can actually put two bands that easily fit into the anchor and she's going to go back against the wall, elbows closer against the wall. Go ahead, start them, Julie, feet are shoulder-width apart. Some people have a tendency to keep their feet together, you absolutely need a wide base for everything you do in exercise. Good, now Julie, does that feel like you need a little more resistance? Julie: Two bands have quite a bit of resistance. Brad: Are you ready for more? Julie: Yeah. Brad: All right, so the nice thing about this is we need to make the bands longer, simply by lowering Julie. You put a stool against the wall, sit down, and there we go. Elbows perfect. Does that feel like a little more resistance? Julie: Yeah, definitely adds a lot of extra tension on there. Brad: Do you want to do 20 or 30 of them? Julie: I'll try. Brad: Okay, good job. All right, now this exercise is going to work the triceps also, but it's actually going to work the abdominals and put some good stress and pull on those too. It's a bonus, double bonus. Go ahead, Julie. The anchor and the bands will be on the top anchor. Two bands for Julie. She's going to be stressed with this a little bit and she's got her feet wide apart. How's it going, Julie? Julie: Good, good, I got it. Brad: Too much tension, or are you going to make your reps? Julie: I'll make it. Brad: Good job, and so right now her stomach is actually tight, nice and tight there and that is why this is a nice benefit of doing exercises this way. All right, good job. Now we've got another one after this that's one of my favorites. This next exercise is really nice because it combines the biceps, triceps, and shoulders, all together with one fluid motion. We're going to start with biceps. You're going to need to stand on the band like Julie is. Now, go ahead, you can start, Julie, and she's working just a bicep. Now, if this is too easy, you can simply spread your feet out a little wider, and that adds resistance. Brad: If it's still too easy, you simply get a darker color band. A black one's the most resistance. Now these have a carabiner with a strap and it's as simple as that and then you'd simply go on with the exercise like Julie is working with. Now we're going to add the full kit and caboodle, I like to call it. Go ahead, Julie, up and over the head. And there we go. So we get biceps, triceps, shoulders, and we're going to do 10 to 15 of these. If you happen to have some shoulder pain going overhead, it's not for you, don't irritate your shoulder for that. There are other options. What do you think of this one, Julie? Julie: Yeah, I like it. Brad: Yeah, it's kind of fun. I'm having fun watching. It's not a problem for me. All right, good job. All right, onto the dumbbells. The first tricep exercise we're going to work on is standing. Julie's going to demonstrate it right now. Now, there are two ways people do this. They either do it right or they do it wrong. We're going to show you both. Go ahead, start going, Julie. All right, now this is the correct way to do it. She has her humerus or this arm bone horizontal. Her elbow stays stationary and she's isolating that tricep muscle. Brad: Now what a lot of people do without knowing is they do it wrong and they bring the elbow down and this does absolutely nothing for the tricep and it works the bicep a little bit. You're just doing some range of motion. Brad: So keep the arm up, make sure you feel that, and work that. Again, 10 to 15 reps, and the other side. The thing about dumbbells is, when they're too light, you have to get a bigger dumbbell, so there's a little cost with that, where the bands, you get the set and you don't need that. I use bands all the time because they're cheaper and they work really well. Okay, let's go to the next one. All right, this next option's a different way for triceps. I call it the overhead tricep reverse curl. Call it whatever you like and there we go, go ahead, Julie. Julie: Sometimes I like to put my fingers right under my elbow so that I can remind myself to keep my elbow high and then I get more of that, I can feel more of it in the lateral arm. Brad: The lateral head of the tricep, good anatomy, nice work. Now, Julie did say that these are way too light for her. She usually uses 20 to 30-pounders. Julie: All right, another option that I like to do is just using one weight and going up overhead and then back again. You get both lateral at the same time. Brad: That's very nice. It works really well for maintaining good body mechanics while you do that. You get a nice stretch in the shoulders too, as long as it's not painful. All right, now we need to get onto the traditional bicep curl. All right, now, with the dumbbells, you can do the almost identical exercise with the bands. The only difference is you cannot vary the resistance by spreading your legs or changing bands. And also what else would you like to do for that, Julie? I think one other addition. Julie: Yeah, sometimes I just raise them, and do the overhead portion as well. Brad: Good, so you get that full shoulder tricep and everything working together. All right, nice job, Julie. We are extremely happy to have you. Maybe you can come back and help us out again. I'm sure everyone was pleasantly surprised to see Julie here instead of Mike but don't tell Mike I said that, it's very critical. All right, we do have another video that's related to this. It's a really nice video because it actually works with posture in conjunction with working the arms and toning those up. So the name of it is "How to Fix Neck Hump and Flabby Bat Wings," believe it or not. We do have another woman that's a little older than you, Julie. I think she was 64 and what are you, 60? Julie: 62. Brad: 62, all right, very good. Any comments? Do you want to say hi to anyone? Say hi to the grandkids. Julie: Yep, to the grandkids. They love watching us exercise and we try to motivate them. Brad: There you go. Julie: And my Burn Bootcamp crew. Brad: There you go, another group. 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, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

Frozen shoulder or adhesive capsulitis is a common but poorly understood condition that causes pain and decreased motion at the shoulder. While a frozen shoulder is minimally understood, what is known is that when you have it you typically experience three phases: 1. Freezing Stage: You begin to lose motion in the shoulder, and it becomes increasingly painful. This phase generally lasts 6 to 9 weeks. 2. Frozen Stage: The shoulder becomes less painful, but the stiffness remains. This phase can last 4 to 6 months. Unfortunately, activities of daily living can be exceedingly difficult to perform during this time. 3. Thawing Phase: During this phase, the shoulder begins to gradually improve and return to normal. Both strength and range of motion are often regained. This usually takes 6 months to 2 years to occur. So, two things to note. One, it often improves on its own over time. And two, it can take several months and even a few years to make it through all the phases. Can exercises move things along? It seems yes. Especially in the thawing phase. Exercise can give you the best chance of regaining a normal range of motion and strength. But this is where the big lie comes in. Here are 10 titles from YouTube we have gathered from YouTube. They tout a miracle cure -often in seconds - for frozen shoulder. 1. Frozen Shoulder GONE in Seconds with AMAZING Chiropractic Adjustment 2. FROZEN SHOULDER CURE: NON-SURGICAL DISCOVERY! Dallas, Tx 3. 5 Months of Frozen Shoulder Relieved FAST (+ FOLLOW-UP !!!!) 4. SEVERE * Frozen Shoulder RELIEVED In Minutes (REAL TREATMENT!!!!) 5. Frozen Shoulder Patient Amazing Natural Cure Before & After 6. 60 Second Shoulder Release for Frozen Shoulder / Adhesive Capsulitis - Dr Mandell 7. FROZEN SHOULDER release by James Waslaski using CRYODERM 2 Shoulder Program: The Big Lie About Frozen Shoulders We See Again & Again. 8. ADHESIVE CAPSULITIS FROZEN SHOULDER FIXED WITH ONE TREATMENT! TRIGENICS OAT PROCEDURE 9. Successful Treatment for Frozen Shoulder—using Applied Kinesiology/Chiropractic 10. Frozen shoulder exercises – how I got relief in just two days. We have looked through the research and there definitely is no quick or miracle cure for frozen shoulder. We believe the above titles to be misleading at best. However, we would highly recommend you work to stretch and strengthen the shoulder. Exercises will give you the best chance of regaining your shoulder range of motion and strength. Even if it does take a good amount of time. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2023. For the original video go to https://youtu.be/4zLWc1NS7b4 Mike: Today we'll be discussing a common problem many people face as they age and it may be causing some pain in your neck. We are going to be talking about the neck hump. Brad: That's right, we're going to help you understand three common causes of neck hump as well as how to reduce or eliminate it. Mike: We'll be guiding you through three exercises and tips to help improve your posture and eliminate that pain. Brad: That's right. So with a neck hump, there's a big problem. The number one problem is your posture may look like this like Mike is showing you right now. Brad: The biggest problem even preceding this, causing this, is people are not aware of this unless someone at home says, "Mike, your head has forward terrible posture." My wife does that to me regularly, which is helpful for me. She does it because she loves me. So make sure your family members or friends let you know about forward head posture. It stresses the muscles, it stresses the joints. Some nerves can become pinched causing pain down the arm, and headaches. I can continue on with pain all day long and the neck hump certainly does not look good as well. We can show you ways to help you out with this and it's going to be not that difficult. All right, there are two hinging points that you need to understand to really get this correct and have a grasp on it. And that is here, it's the first joint at C7. That's where there's a bump at the base of your neck. Brad: And then right below the skull, there's C1. And that's the second hinge. Now when those hinges are working properly, you have good posture, very little stress on the neck and everything is going very well. Brad: Okay, so let's look at an actual human body. At C7, the first hinge is right here. Brad: C1, the next hinge is right here. Those are stress points and they were worked properly. It's all good. Brad: Now, Mike, demonstrate using the hinge on the first one. Flex forward. Okay, now that's not good. That's okay for a short period of time. Come back up to good posture. Now just flex forward at C1 or the top hinge, okay? And that's okay, that can be a good stretch. Here is the big no-no, and this is where the neck hump comes in. When you flex, the bottom hinge goes forward and the hinge on top goes in the opposite direction. We've got this down and the hump and then down. This is so common when you're on the phone, when you're at the computer, when you're driving your car, when you're sitting, or when you're watching TV. Brad: Okay, well I made up a little posture or a little model. Bob worked with me on this idea. We've got Wilson, the tennis ball. The top ball is the head, the band represents the neck and we have the C1 hinge and the C7 hinge. The bottom ball represents the body. So if we have good posture, it's in line. If you want to look down, you can properly at the C1 hinge. If you want to just flex the lower one, that's okay. But here's what happens, is the bottom hinge flexes forward, the top hinge goes backward and things bind up causing that neck hump. We need to eliminate that and straighten things back up. Brad: And look at his smile. Isn't that nice? So just think about these tennis balls. And poor Wilson, owie, owie neck hump. Oh, that feels better. So, "Ah." Better. "Owie, neck hump." Back and straight. Good. Mike: So the first solution in neck hump is to hinge at the proper place like Brad was discussing earlier. So we're going to hinge at the top hinge versus the bottom hinge. Now to do this, you have to have some flexibility in your neck to be able to go to an upright posture like Brad is showing here. So if you can get to this posture, then you'll do this type of looking down that we're going to demonstrate here. So Brad, if you bend at your C7 to look down at your phone, that is a no-no. We're putting more neck hump stress there. Now if he were to start up right again and go at the top hinge and look down, this is what we want to try to do. Get that pressure off of that C7 or lower hinge region to help prevent that neck hump from getting worse. Brad: Well Mike, what if a person has this posture and they're unable to get up into good healthy posture so they can work on the top hinge? Mike: Well, we have a solution for you if that is the case and we're going to show it next. So if your hinges are frozen and you're unable to lift your head in the correct position, we're going to show you some tools you can try to use to get those hinges unrested and unstuck and try to get your neck back in the proper place. For this, you'll either need a pair of rolled-u socks or a soft tennis ball, and we're going to show you how to do it on the posture pad, which is also an option you can try. So to stretch out the lower hinge here, we're going to start with a rolled-up sock and you're going to place it right on the lower hinge muscles in that region. Mike: So you're going to lay down typically on the floor. I'm going to show you on the mat for video recording purposes. You're going to take the pair of rolled-up socks, place them on that lower hinge area and you're going to simply try to relax. If you're tight in your neck region like I'm demonstrating now, your head is going to be off the mat. Over time, laying here for a minute or two, gravity will start to stretch these neck muscles out, allowing you to eventually over time, meaning weeks or months, get your head down to the ground. Now if this is tight or problematic early on, you can place a pillow under your head to get a little bit of support. Over time, try to go to thinner pillows and eventually you want to get your head to be able to touch the floor. Mike: Now we'll show you another variation. You can use a tennis ball or a posture pad. Brad: Okay, just a little more detail because this is critical. When we're trying to break the rust loose on that lower hinge so to speak, and at this point, if it's really tight and rusted in, we need to take your time, maybe take a pillow, fold it up so that you can relax so you don't have that pain in your neck because pain is going to make things tighten up even more. If this is comfortable, you'll lay like this for a couple of minutes. Maybe the next day you can actually put a thinner pillow in or open the pillow up like that, allowing that neck to go down, breaking things loose a little bit each day. In a few more days or a week or two, you may be down to without a pillow. Brad: Now if your neck is tight and you see that your chin is up in the air, that's good. There's one final phase and that is to get your head from out to in so you can look straight. Now with this, I want you to think about, tucking your chin in to make a double chin right there. And that flattens the lower neck to get that perfect posture and then it'll be a little extra stretch. Brad: At this point, your neck hump is pretty much gone lying down. Now when you stand up, you have to readjust or look at it maybe in the mirror, a family member or friend and say, "How's my neck hump look?" Hopefully, they're going to say, "What neck hump?" So this is the process as we go from hunched to upright. Mike started out hunched over now look at him. Your neck hump is gone. Mike: Perfect. Brad: Okay, a little side note. Sleeping posture with a neck hump, it's very critical. If you like to have two pillows or pillows like this because you're watching TV or whatever the case may be, this is a big no-no. Brad: We need to get the head from being flexed. This is the lower hinges all being pushed forward. Pillow out, now that's a big change. That might be too much. Maybe the next step is two thinner pillows and then eventually get down to one thin pillow while you lie there. That way, all night long you are actually treating your neck hump, making improvements, and making it better in the morning. Mike, what say you? Mike: I do this at home. Brad: Say no more. Mike: So an alternative option to the rolled-up sock would be using a soft tennis ball. So we pulled this from the posture pad. There are firm tennis balls and soft tennis balls. So start with the soft one, roll it up in a towel, and place it on the lower hinge, then do exactly what we demonstrated earlier. Brad is now going to talk about how to use the posture pad to get the same stretching effect on that lower hinge. Brad: Right. So this posture pad, it's squishy, it's soft, but it's firm. The balls in here are for the advanced stretches. We're going to take these balls out actually and do it without them. We're going to lay this down. The carpeted floor works quite well actually. I am going to lie on my back so that my lower hinge is going to go right at this upper edge. It has a radius on it specifically for comfort, but yet it will mobilize those vertebrae. In other words, get them to move and stretch so you eliminate and get rid of that hump. It doesn't hurt. None of this should create any pain. If it does, you're getting too aggressive. You're going to have to move around and get that radius edge, that rounded edge right at the right spot. And now it's a little uncomfortable on my head and I can't go down, so we're going to put a pillow in there and I'm going to drop my head until it feels good. There we go. As my head goes down, it's stretching, stretching. And I'm reasonably comfortable in that position. I can feel it working at that upper hinge right below the neck with the neck touching the shoulders. Brad: You can add a stretch, and this is critical, bring your arms up overhead. And now I can really feel my upper back extend. In other words, it's taking that hunch back away. It feels so good. So you can do this five to 10 times. Now if you have shoulder problems and this is painful, simply bring your arms up, whatever's tolerated, and think about extending and letting that head drop back. Do the best you can. If you have one shoulder that's tight and it just doesn't work so well, you can do it with one side if you can. Brad: You're going to do the best you can, work with your body. If you look right here, I'm extending. In other words, lifting and arching the back right here to help that upper hump get "unhumped" if you will. Mike: Another critical component of the neck hump is looking at the shoulder blades. So what we want to do is a lot of times they are depressed down, putting more stress going down, putting more pressure on that lower hinge. So we want to get the shoulder blades back in place with some stretches and exercises and posture corrections we'll be showing you to get more of an upright posture. So the first two exercises were with the upper part of the neck and this is more the lower region of the shoulder blade into the neck. Brad: That's right. Mike: So once you've completed doing the posture pad exercise or sock, whatever variation you're doing, if you're able to roll over on all fours, we're going to do this stretch next. Brad will demonstrate how to do it in a seated position if this is too hard of a position for you. So what I'm going to do, get on all fours, I'm going to bring my feet closer together and touch like this and then I'm going to push down into my palms. As I'm pushing with the downward pressure, I'm going to sit my buttocks towards my heels. This is going to help elevate that shoulder blade, putting it back into place, and getting more stress off of that lower hinge that we've been talking about in this video. Now you can kind of rock back and forth in a slow gentle motion. Maybe you can't go as far back as I can and that is fine. Just start with what motion you have. Eventually, over time, try to get down into this position. If you can, you can hold it for 10 seconds. Make sure to push down through your hands the entire time and just go slowly and gently because a neck hump is painful. Brad: All right, now the alternative that Mike was talking about is you can do it in a chair that's not as aggressive. It will work, but you may need to work a little longer with it. Take your chair up to a desk or a table countertop. Your hands are going to go on there. You can slide your hands forward. If you have a chair with rollers on, it actually works really well. You can roll that chair back and you'll feel those shoulder blades come up and stretch. We're actually putting the muscles here on slack, that connect up to that hinge area, taking the stress off of there. Hold it for five seconds at first and come up. You can hold it three to five times. And if you want to hold it longer if it feels good, again, none of these should create any sharp pain, but just a nice stretch. Brad: And I can feel that throughout my shoulder blades down here. There we go. I'm going to stretch things out, do a little noodling, that's just going back and forth like this and do that three to four times per day, depending on how it hurts. The first day you may just do it once. As you do it more, you'll do all these stretches a little more often. I'm starting to feel taller, straighter already. Mike: Another tip to elevate the shoulder blades into the proper position again or get some tension off of them from pulling on that lower hinge area is to elevate your shoulders and your elbows when you're seated, when you're maybe watching TV or working at your computer. So to do that, you may have a good ergonomic chair that has elevating armrests, but if you do not and have one like this chair here, you can simply take a pillow, place it underneath your arm, and rest your elbow there. You want to get a one-and-a-half to one-inch elevation to take that stress off of that scapula and shoulder blade region. Taking less pressure on the hinge and neck pain area. Mike: If this isn't high enough, you can always fold the pillow. Or you can also use a second pillow as Brad has there. Do you want to add anything to this? Brad: Well, sometimes I like to just fold them in half and squeeze them between the existing armrest and your body right there. Brad: And you'll feel the big difference in how these muscles relax as you put them on their pillows. Pillows work nicely because they are squishy, allowing you to relax more. It feels good. So if you're watching TV for a couple hours, it's nice to have the appropriate relief throughout the shoulders. And then you're also going to think about your neck posture. We're not doing that head forward. We're going to maintain that. Everything becomes more relaxed. Life is more reasonable and enjoyable. Mike: Now we're going to get onto another option you can try as well. Brad: I'd say let's go for it. Okay, so finally we just want to consider your posture overall. This is a really good mindset to correct your posture. Some people say, "Pull your shoulders back." That's not what you want to do. I want you to take one hand, put it on your sternum, your chest right here, and one on the upper stomach area, and think about lifting those hands up and out. So we're just going to go up and out here, and that puts that spine into that good posture. The shoulders will go where they need to go in a normal position. So it's here and here. Bring that out like this. And that also brings the chin in. Brad: So it all works together. If you walk around like this and people ask you, "What are you doing?" "I'm checking my posture. What do you think?" Just kidding. Okay. Now this may seem awfully daunting, maybe a little complicated, but take your time with it. Neck hump doesn't come in one day. It takes years to develop it. It's going to take some time to get over it. So work with these one at a time, particularly the stretch where we break that hinge loose, okay? So work with it over time. And I do want to say one thing in conclusion, stay healthy, stay balanced, and keep on moving. Mike, go ahead. Mike: Also, let us know in the comments section what stretches worked for you. If you are experiencing neck hump or maybe some things we forgot that have worked, make sure to check each other's comments because we're all here to help each other out. Thank you for watching. Brad: Thank you. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack 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 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 December of 2023. For the original video go to https://www.youtube.com/watch?v=FUZEiCVO5aU Mike: Today we're going to discuss the absolute worst way people over 50 are sleeping. Brad: That's right, I didn't get a good night's sleep last night and the reason is when you get over 50, things change in your body. We're going to tell you all about it. The number one worst position, which I found a little surprising, it is sleeping on your back. Mike: So Dr. Virend Somers, who is a cardiologist and director of the Sleep Facility within Mayo Clinic says there's a host of evidence overall suggesting that probably side sleeping is better. So we're going to talk about common problems people have with sleeping on their back. And if you are going to be in that position, we'll show you some alternatives to help fix these issues. Brad: That's right. All right, two very common problems that happen as we age with the spine are number one, degenerative disk disease, and number two spinal stenosis. And what we can do to find out, is lie in your back if one of those is your problem. And actually, just a simple test. Mike, go ahead. Mike: So if you're experiencing back pain while laying straight like this, a simple solution you could try is bringing your knees towards your chest. I'm not pulling hard, I'm just simply lifting my knees up. If this offers relief, this is a good sign for you. What you can do if you like to sleep on your back and this offers relief, is simply take some pillows, and put them underneath your legs to get your back supported like this. Brad: Right, so that offers the lower back some ability to relax and release and opens up those facet joints, which is also very comfortable. Mike: So if you're a back sleeper and you find this helpful, you could certainly invest in a leg wedge if that is something you are looking for. This can offer long-term relief. Brad, you have one of these, right? Brad: Right, yes. And with stenosis that I have, I've used this, go to sleep with it. I can get to sleep quickly. I don't sleep with it all night long. A couple of hours into it, I'll actually throw it off to the side and then I'll go to my side and it varies. You'll see as the video goes on, other alternatives. All right, the second problem that people have with sleeping on their back is number one, sleep apnea, and number two, snoring. I have a snoring problem and my sister actually tests people for sleep apnea and she says I probably have that as well. Mike: So when you're sleeping on your back, what that can cause is the soft tissues in your throat as well as your tongue to kind of fall back into your throat obstructing your airway. This commonly causes snoring to happen. You may not have sleep apnea that causes it, but sleeping on your back can be problematic. So oftentimes the simple solution is to sleep either on your side or on your stomach. Brad: So to be clear on sleep apnea and snoring, you're either going to start sleeping on your stomach or on your sides. Now, the next thing we have a problem with is GERD, gastroesophageal reflux disease. It's a mouthful. It's the same as heartburn. Mike: So a simple solution for this is to not sleep on your back, because when you're in a flat position like this, oftentimes the acid reflex starts working its way up, which becomes problematic. Some people get relief from either side sleeping, like we mentioned earlier, or on their stomach as well. But another option is to get a type of wedge pillow. Now this one is differently shaped than the one we had for our legs, but sometimes just elevating up like this allows the acid to get pushed back down into the stomach, not causing the heartburn or throat burn. And this gives relief to some people. Brad: That's right. So the use of gravity. If you happen to have a bed, which a lot of people do nowadays, that the head elevates and goes back down, that works very well. All right, I do want to clarify the difference between the leg wedge and the wedge here, which is for the heartburn. If you see the angle here is very distinct, that's very critical. That is just for the legs. This angle here is simply for the trunk and the elevation of the trunk. Brad: All right, and another common problem with back sleeping is the neck. Oftentimes people will use two pillows or one thick pillow, which brings the head forward and flexes the neck. The chin goes towards the sternum. It's not only bad for the neck and the cervical spine, but also it makes it more difficult to breathe. Mike: So a simple solution is to just go down to one pillow, having a thinner pillow, or some people may even need a throw pillow from the couch if they were smaller. Once your head is more in a neutral position, this can alleviate any neck pain you may be having. Brad: That's right. All right, so that covers the four problems or potential problems with back sleeping, as well as some nice solutions you can do at home. Mike: Now, if you're having shoulder pain while sleeping, you can check out our video "How To Stop Shoulder Pain in Bed (Sleeping Postures)." Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

1. Sitting on a couch or recliner with poor posture and arms unsupported. When you sit on a typical couch or recliner you tend to slouch into a rounded-out, slumped-back posture. 2. This slumped posture causes your shoulders to be rounded and forward. With your shoulders in that position, they are at more risk for further injury. The harmful position also makes it harder for the shoulders to heal. To combat the softness of a couch or recliner we recommend using a throw pillow behind your lower back to provide support. In addition, we recommend using another pillow under your painful shoulder arm while sitting to provide support and allow it to heal optimally. In fact, our recommendation is to always place a pillow under your arm for support while sitting (every chance possible). Especially while trying to get your shoulder pain to calm down. 3. Putting your shoulder in an awkward position like reaching into the back seat. 4. Repetitive overhead activities such as painting or pruning a tree. 5. Repetitive activities with your arm (level or below level) but with your upper back in poor posture. Examples writing on a whiteboard or smart board, painting, or driving a car. 6. Forceful pulling. Examples include pulling a weed out of the ground, lifting a suitcase, or pulling on the starter cord for a lawn mower. 7. Having a bra strap too far out on the shoulder. Causing increased stress on the shoulder blade- possibly depressing it. Obtain a bra whose straps are closer to the neck. 8. Carrying a bag strap on the same shoulder over and over. This causes the shoulder blade to depress (descend) and stretch out. 9. Poor posture while using your arms- including using a computer, eating, or knitting. 10. Sleeping in poor positions, see video How to Stop Shoulder Pain in Bed (Sleeping Postures) 11. Repetitive overhead sports activities. Swimming, tennis, baseball pitching, etc. Lifting weights overhead. 12. Eating while leaning on one of your shoulders. Many people have the habit of leaning on one of their elbows while eating with the opposite hand. This places continuous stress on the shoulder located above the elbow as it is jammed into the socket (and internally rotated). Avoid leaning on the elbow. 13. Performing overhead activities without frequent breaks or rests. Check out the full Shoulder Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/shoulder-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2023. For the original video go to https://youtu.be/V2HfsDpLmxk Brad: Oh, how do you stop nagging back pain? Ah! Mike: Well, the first thing you need to do is stop performing activities that are causing your back pain. Brad: For example, the first thing you need to do is look at how you get out of bed in the morning and that can start the pain cycle right there. A big mistake is when people go from lying on their back or their side to the seated position can really stress the back. Brad: We get twisting and all kinds of stress on the back that'll irritate it, so the first thing you'll want to do is bring up your knees. We call this hook lying. At that point, we want to tighten the abdominal muscles. Mike, can you explain how you're going to do that? Mike: So you're kind of inhaling and tightening up your abdominal muscles. When you inhale, don't expand your chest, this is not what we want. We want to inhale and expand out the stomach. This will help keep the back muscles around your spine stable, not causing back pain. Brad: Right, it acts like a back brace. At that point, while you're maintaining those tight muscles in the abdomen, you're going to roll. Brad: Now, when you get to this point, if you still feel some back pain, we're going to actually increase that back brace for the whole trunk, and you're going to tighten up the chest and the lats and by doing that, you're going to depress the shoulders, tighten everything up, and just feel that complete brace around your trunk, supporting your back, so you can do that rolling. We call that log rolling in the therapy world, at that point, bring the feet off the bed and maintain that tight trunk. Push with the elbow and the hand. Keep everything straight. I've always told my patients, to imagine you have a two-by-four along the back of your spine that's maintaining and stabilizing a nice strong spine. Mike: Now, to get back in bed when you're having back pain, you just have to reverse this order. So when you are seated at the edge of your bed, start by bracing your core again. Slowly try to drop down onto the elbow and lift your legs up. You're going to get in this hook-lying or log-rolling position. Once you're here, try to roll onto your back, you can use your arm to push, and you should be okay from here. Now, if you sleep on your side to begin with, you're already halfway there. Mike: The next common problem people have is getting in and out of a chair incorrectly. Now, this is going to vary from person to person how you're going to do it, but the start and the ending are all the same. When you're starting, you're going to try to slide your butt forward, my back is still supported. You can brace here if you need to like we were doing in bed. Once you're here, find the position that feels good for your spine. If it feels better to be more flexed, that is okay. If it's better to be straight up and down, that's fine too. Somewhere in between works. Once you find that comfortable position, then you start standing up. Make sure to push with your arms and then straighten up if you can, if that feels good. Mike: When you're going back down, find the position again in your spine that feels good, reach back with your arms and sit slow and controlled, and then slide your butt back and get comfortable. Brad: Right, I think the big thing is, you take your time with it. Everybody's back pain is a little different. That's why Mike is saying to adjust your back to the pain-free position, or as pain-free as possible, and work with it and continue that as a habit. Alright, the next big aggravator of back pain can be sitting in your seated posture. Supporting the back properly is very critical and what we have found is nice, you can use a pillow that you sleep with as a back support. Now, it's going to vary on the type of chair you have, but in a firm chair like this, we find, take a pillow, put it vertically on the back so it supports from the back from where the belt line is all the way up to the shoulder blades, adjust yourself so it feels good and supported, and how do you feel, Mike? Mike: I feel good! So this allows your spinal muscles to relax more and not be so engaged. Often, if people aren't sitting with enough support, they might be overarching their back, which can fatigue it or cause your back pain to flare up as well. Now, if you're on a couch or recliner that's super cushiony, maybe a small pillow will suffice. Just try which one works for you. Brad: Alright, now the next thing is, if you have spinal stenosis, which is more common with people 50, 55, and older, and then you have back pain associated with walking longer distances. Now, Stuart McGill came up with this stretch to help stretch out the nerves in the back, if you will, I'm not going to get into detail. We're going to show you two ways here, you can do this on your knees, and we'll also show it in a chair so it's more comfortable for some people. Now you put your elbows on the side of a cupboard, you could use a bed possibly. This is a little bit low for me. I would use a cupboard at home. You could put a pillow for your elbows to be comfortable. Hands out on your head just above your ears, relax and stretch. Mike, can you show them the stretches between the shoulder blades and down towards the back? Relax and stretch and hold it. I like to do pressure on, pressure off. I will hold up to 10 or 15 seconds. You can go longer if it feels good. Brad: Now, the seated version, you don't need a rolling stool, just any chair that you have, and then we stretch, and I just going to lean forward, and I'm just stretching, arching the back. It's probably a little harder to see in the seated position. You do get a little bit better stretch when you're lower or if this is higher. You'll have to see what works for you at home. Mike: Now, the fifth tip is for if you're out walking and you're experiencing back pain. Sometimes, just getting some type of decompression relief in the spine can allow you to walk maybe up to an hour longer. So what you can do is find some type of rails, or even a park bench, whatever you have available to you, and there are a couple of ways you can do this. Do which way is easiest for you to perform and decreases your back pain the most. So I'm going to be facing away from the railings, my hands are going to be facing this way as well, and I'm going to try to unload my spine by pressing through my arms and straightening out. This will have a little decompression feeling in my feet. You'll notice in my back, notice my feet are popping off the ground in the heels here. This adds a decompressive force. Now, this is a little tall for me, I'd probably do something a little bit shorter, but this is a way you can get relief, and Brad will show a different way. Brad: Yeah, if you happen to have a park bench or something very solid, actually, this chair wouldn't work because it's wobbly, so Mike's going to put his foot on there as if it's a concrete bench or something very solid. Hands can go here. Now, you may find it more comfortable for your hands to be forward or the other way around, do what works best for you, but if you can lock your elbows, I'm up on my tippy toes now, lock my elbows, and now, I'm dropping the weight of my legs, and there's very little weight through my toes right now. The weight is mostly going through my arms, and I'm relaxing my core muscles around my stomach, and that's allowing decompression through the spine, letting it relax. You should feel relief while you do this, and you may want to stop, and give your arms a break. Do it two or three times, and then continue walking until you find the next park bench. Mike: Just do what time duration your body allows. You may not be able to hold up super long, so there's not a set time for this. Brad: That's right. Now, these are five tips and habits we've gotten from the expert in the back pain field as well as from our experience. I'm sure you're going to have some success, maybe not with all of them, but some will work. What else do you have to say, Mike? Mike: If you want to check out other videos on back pain, this one includes exercises and stretches you can try at home, "Only 1 In 5000 Know This About Treating Sciatica." Brad: Excellent. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2023. For the original video go to https://youtu.be/rPpLorTfYVw Brad: Today, I want to talk about a very simple body-weight exercise that not only increases leg strength but improves your balance as well. Mike: And once you learn it, it'll only take you 60 seconds a day to perform. And it can work for younger adults or older. Brad: That's right. This exercise works on the quadriceps and the hips. It focuses on some key aspects of balance. We're going to work with this, and it's been going on or been worked with for thousands of years. Mike: So this exercise is pretty similar to a squat, but not quite the same. And it also targets the same muscles as the wall sit, but it's a little more functional. Brad: That's right. So, this is called the horse stance, which is performed in martial arts. I'm a second-degree black belt. I've worked with it for 17 years of my life, performing the horse stance. And I'm going to show you and tell you the secrets and the key to how to do it yourself, and the benefits you can get, as well as how I work it into my personal routine. All right, now I'm going to demonstrate to you what the horse stance looks like and the benefits, particularly with balance. Go ahead, Mike, get into a normal squat position. Now Mike's in the weight room a lot. He squats a lot. And this is a position he would be in for squatting. And we're going to look at his balance. So I'm going to bump him around a little bit, and you can see, especially when I push him backward, he's a little unsteady. Mike: Bully. Brad: All right, now, let's put you in a traditional horse stance. So I want you to bring your feet at least two shoulder widths wide. Okay. A little bit wider than that. So it's like we're riding a horse. Now, point your toes straight forward if you can, as much as possible, and then bow your knees out. There you go. That's the horse stance. Go down a little bit more. Hands on your hips. There you go. Good. Now, when you put your toes forward and the knees go out, that forces you to put weight into your forefoot and your toes, where you're going to get balanced. Brad: Now look at Mike. He is solid as a rock. And this is why they do this in the martial arts. Because if you're going to be martial, you have to have a solid base and be very strong. And without that, you will do nothing. But look at that. Good. Okay, Mike, how did you feel when you changed your stance with that? Mike: So you feel a lot sturdier and stronger. If you look at NFL offense linemen, when they're in pass protection, this is the stance they often have. It's a wide base of support like this, making them feel steady and powerful. They might stagger their stance a bit, but this is where you get your power from. Brad: Right. So this doesn't relate to everyday life in regards to football or martial arts. But it gives you the sense that you have to have your weight forward and your feet wider apart. And when you do that on a daily basis with all your activities, you're going to find yourself more stable and feeling more secure. To understand and do the horse stance correctly, particularly for beginners, I want you to use a wall where you're going to put your backside or your butt up against the wall, your feet, two shoulder widths apart, and just get into a squat position. Now, this is not the horse stance yet, and what we do to transform into that, is a little bit wider. Again, point your toes forward, it's going to feel funny. Bow the knees out, get your shoulders back, and head up for you to have good posture. And after you stand here for about 15 seconds, you probably will feel the quadriceps start to burn and fatigue. At that point, you want to relax and give them a break. Brad: That's the first part of a horse stance. Now, after you do that and you get a feel for that awkward position, after a while it becomes very normal, we're going to get back in, feet out wide, toes forward, bow the knees out. There, we got the horse stance. Now we're going to add breathing. So look straight ahead, and focus on one point. Breathe in your nose, exhale out your mouth. Relax. Not doing breathing fast, but relaxed breathing three times. It's going to get the quadriceps to burn. So when they start to fatigue, simply get up and relax. Brad: Once you're comfortable with that, and some people may be right away, we're going to go away from the wall. We don't want to do a horse stance on the wall, but you do want to be safe with it. I'm going to have a chair in front of me to hold for balance. Feet, two shoulder widths apart, point the toes forward, and down. So we're not bending forward at the waist, this is a common mistake. Keep good posture. Bow the knees out, toes pointed forward. And I can feel my toes, I've got good solid balance. If you need to hold on, go ahead and do that. And again, hold that for approximately 10 seconds at three breaths, in your nose, out your mouth. Brad: And as you get more comfortable with this, go to one hand, and then to two hands off, at your waist like this, and see if you can hold that for three breaths. In your nose, out your mouth breathing, and focus on one point. I can feel my toes on the floor and they're very solid. I feel very solid here. My quadriceps are starting to burn right now. They need a break. Okay, and eventually, you're going to get to the point where you don't need the wall, you feel comfortable with it. And you can do this as part of your workout routine or you can do it as part of your day. For example, when you're brushing your teeth, you can go into a horse stance. Bring your feet out, point the toes forward, bow, and hold it. And you can do something functional like brushing your teeth. Obviously, that's something most people will not do, but you could. Now, Mike and I are just going to stand here for a little while until we start to shake a little bit. You know things are starting to burn at that point. You're getting some good strength when I do this. I'm tired, Mike. Mike Oh, okay. Brad: Are you doing okay? Mike: I'm fine. Brad: He's 25 years younger than me, so... Mike: I can sit here for a while. Brad: There you go. And he's very solid, yeah. Brad: Now, when I do this, I actually do squats and I finish up with a horse stance. So what I'll do, hands here and I'll do a traditional squat with my toes pointed out. Then I'll do five to 10 of those. And on the last one, I'll go down, I'll change into the horse stance. Bow the knees out, and I'll do my three breaths. Now you can do five breaths, 10 breaths, whatever it takes to get those quadriceps to burn and feel that balance. Again, focus on one point, focus on relaxed breathing, and you're really going to learn how to keep yourself centered and a very strong sense of balance and support. Mike: I'm feeling the burn in my glutes more. Brad: There you go. Mike: You do that outward push, it gets those glutes going. Brad: Yep. It works differently for different people. It really is a good solid stance. Good strengthening exercise. All right, so I encourage you to try something different like this in your exercise routine. Do it in the morning, whatever works for you. It's definitely going to give you a different aspect of strengthening and better balance. Mike? Mike: If you want to check out another video on bodyweight exercise, check out our video "Best Beginner Bodyweight Leg Strengthening Exercise (Also Protects Knees)." Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Air 2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Weighted Heating Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2023. For the original video go to https://www.youtube.com/watch?v=5QvP9ScNDxU Mike: We're all guilty of these five daily habits that can wreak havoc on your back. Brad: That's right, we're going to go through each bad habit and show you some simple ways to avoid it, to keep your back healthy and pain-free. Ha, what do you say to that? Mike: That was a good intro. Brad: That's right, thank you. Mike: Now before we get into the habits, we want to acknowledge Rick Olderman who showed us a lot of these corrective exercises we're going to be showing in this video. And he is a PT with a wealth of knowledge. Bad habit number one is too much sitting. When you're in a prolonged position for a long period of time, it can wreak havoc on your back. Brad: That's right. In today's society, whether it's a cell phone, laptop, or watching TV, we sit, sit, sit, and oftentimes with poor harmful posture. So to combat this, make sure you get up and actually walk, and walk for five to 10 minutes. Even just a short walk, if you're at work, to the bubbler and back or to the copy machine. It's going to be helpful on that back. What do you say about that, Mike? Mike: If you're at home, maybe simply go use the bathroom. Get a position break. No matter what position you're in, it's good to change positions over time. Brad: Okay, now we're going to show you a simple little trick that you can do to help correct your seated posture. And this is going to help with sitting too much as well as our next incorrect problem that people do. So simply take a pillow from the bed and put it in lengthwise behind your back, that offers support, and puts you in a nice neutral position that most people are very comfortable with, and it doesn't cost anything. Mike: Now, the second common problem people have is too much anterior pelvic tilt, which is what I'm showing here. Mike: My pelvis is tilting forward or anteriorly. What this does, is if you look at my lower back, it starts putting more curvature or extension in my lower back. Too much arch. It can be uncomfortable. Often, you may see people stuck like this, it's because their hip flexor muscles are too tight, because they sit too often. So we're going to show you a stretch you could do to combat that if you have this issue. Brad: It all ties together, Mike. Sitting, sitting, sitting. And we're going to help correct it. All right, now we're going to show you a really effective way to stretch those hip flexors out. Mike, go ahead. Mike: So what you want to do is perform this on a bed. If your bed is not firm, you can certainly place some sort of firmer pillow underneath your buttocks. If you're okay going on the dining room table and it's tall enough, that's fine too. So what you're going to do is start at the edge of the mat here and you're going to bring both knees to your chest. You're going to slowly lower one leg down off the edge and try to bend your knee while bringing your opposite leg up towards your chest. You'll notice as soon as I do that, you can see my hip flexor tightness because this leg just wants to pop up. I have tighter hip flexors. I do try to stretch them, but this is a nice safe stretch to do on both legs and protect your back at the same time. You also want to make sure the leg going down is straight in line with your body. It's not going out too far. Brad: Right, right. Mike: You're going to hold this for 30 seconds, reset, and perform on the other side. Make sure to do three sets on each side. Brad: Right, and you may find one side feels tighter than the other. That's very common. Mike: The third common habit is having a side-bending problem. Now what that means is when you stand up straight like Brad's going to demonstrate, you may actually lean to one side. Mike: Now, some people are not as pronounced as Brad is demonstrating right here. A simple way to check if you have that is possibly to have someone take a picture of your back without a shirt on. You may notice a crease on one side and not the other. That is not just a fat fold on one side. You actually have a slight side-bending problem. What that does is it can elevate your pelvis as well as compress your ribs. So what we want to do is stretch that open again, decompressing the spine, and it'll feel better for your back. So we're going to show you how you can do that. Brad: It's a very easy exercise. Mike: So to know which side to stretch, it's typically the side you are bending towards. Or if you only have pain on one side versus the other, do the painful side. So I'm going to do, say my pain is on my right side, I'm going to use a door frame here. If you have a pull-up bar at home, you can certainly use that instead. I'm going to face my palm away from me on the top of the door frame, and then I'm going to lean into the open door here. This is going to open up the vertebrae, getting a nice relief stretch. It's kind of a decompression, and it'll help with that side-bending problem. We realize not everyone can reach the top of a doorway or have a pull-up bar, so Brad will demo a way you can do it with a simple mop handle. Brad: Right, so you can do it with a mop, a broom, or a stick, like we have the Booyah Stik, and you can do it standing or seated. I'll demonstrate in the seated position. Now, I want to stretch my right side. So it works really well if you've got one of these mops because it stays right there. You need something that will not slide around. If you're doing it on a chair, you've gotta get it in. You can actually sit on that. You reach up as high as you can, and then you simply lean to the side. You'll feel a stretch right here. We're stretching those muscles out, relax, hold it, and then come back. Brad: Now, with both of these, if you do this and it creates some sharp pain, it is not the right stretch. This should feel like a comfortable stretch, and you can hold it for 15 up to 30 seconds. 30 seconds is a long time. I typically do my stretches, stretch and relax, and think about my breathing so it's deep and relaxed. So if you do happen to have a stick like the Booyah Stik, it's really important that it, again, doesn't slip. If you are on a surface, on the floor, or a chair and it's slipping, simply take your shoe off like I did, put that in there and that acts as a grip, and do it that way. Brad: Now, the next one is something most people may not be aware of, but it can be a lifelong habit, and that's simply walking. And when your heel strikes, your knee is locked out, which puts a lot of undue stress on the joints as well as through the hip and back. Mike, explain it, please. Mike: When learning how to walk with a bent knee, it is important to start in your house, not wearing any shoes. Make sure you have something you can grip the floor well with on, maybe slippers. And what you're going to do is land with a flat foot, which causes my knee to bend. Or land on your forefoot, meaning the front of the foot when I'm walking, again, I will have a bent knee. You also do not want to put your foot way out in front of you. When you walk, your feet should be maintained beneath your trunk. What this is going to do is put the pressure on your muscles, so your quads and your glutes and hamstrings, where it's supposed to be, and not putting pressure on the joints, which you get with the heel strike. Brad: Right, I personally find this to be the most effective for me to change over. You can feel that heel strike, and there's a clunk there. With forefoot walking it's soft and cushiony. Mike: If it helps you, you will notice right away because if you're having back pain with walking, you try this and your back pain isn't there, then this is something you want to slowly adapt into your everyday walking patterns. Brad: You've had it with knee pain, hip pain. It's done a lot of good for a lot of people. Okay, lastly, we want to talk about the glute muscles. The large glute max muscles are not working adequately. In other words, gluteal amnesia is what they have termed it. Now, this can come from sitting a lot or walking with a locked knee in a heel strike. Now, it's amazing how all this fits together. Mike, can we talk about how to fix gluteal amnesia? Mike: So we're going to show you an exercise on the mat here in a second, and it's going to teach you to engage your glutes again. So doing this exercise in conjunction with the other things we recommended will get those glutes firing properly again. Brad: Okay, now Mike is going to demonstrate gluteal pumps. He's going to do it actually on this table. You do not want to do it on a better soft surface, but it works better for videoing. Typically a carpeted floor or a mat works the best. Mike: So you're going to start on your elbows and forearms and knees. And what I'm going to do is kick one of my legs up towards the ceiling. I'm not going to do the traditional glute pumps going through the full range of motion. I'm simply going to lift my leg off the mat a little ways, and I'm going to start doing little oscillating movements, trying to engage that glute. Now, if you do not feel your butt muscle engaging, you can simply bring your foot in, turn your leg and try this. This will isolate the glutes a little more. Try to perform 30 repetitions total on each side. Make sure to perform it on both legs. Brad: Right, you should feel that glute muscle start to burn a little bit, knowing that it's working, that typical fatigue burn. Mike: Now, some people are not able to get on their knees like this, so Brad will show a standing variation you can try. Brad: Okay, now the option is standing. You can go up to a countertop or a table. So you're going to lean on that with your hands, depending on the height of the top, or your forearms. The motion of the leg and the hip are identical. You're just in a different position. I'll do my right one, a 90-degree bend in the knee like so. Again, not really high. We're not looking for that. We're working that mid-range, short motions, continuous, repetitive motions, good control, not too fast. Rotate in like this to help isolate that glute maximus. And again, the same thing, work up to 30 repetitions. You could do this two to three times per day. Mike: So those are the five daily habits that could be causing back pain. Now, if you notice your back pain is a more muscular issue, this may help. Brad: Right, so we've got a back massager, so you don't have to go to a masseuse. And it's very nice. We've had excellent comments on this. We've used it. We do like it. It has a cushion if it's too aggressive. If you want a little more aggressive, you simply take that off. You can see 'em rolling here. You can change the direction on those, and they're heated. Put that simply in a chair and adjust it to the right height so it gets to those tight muscles, and you'll feel that warmth. And it is very comfortable. I actually like to use it in a recliner. It'll sink in there and I can adjust it where I want, where I watch TV, look at my phone, or possibly take a nap. Mike: If you'd like to check out more videos on how to relieve your back pain, try some different techniques, check out  "How to Fix Low Back Pain in 90 Seconds, Bob and Brad Concur!" Brad: All right, it does look like a tooth, but it really is a nice back massager. 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