This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2021. For the original video go to https://www.youtube.com/watch?v=ZRN6ED-fFDs&t=19s Bob: Today we are going to answer the question, can a pinched nerve in my neck heal? We are going to get right to that, let’s start. Brad: Bob, it’s a simple answer for me and I think for you as well. I’d rather work with the pinched nerve in the neck as a therapist than in the low back because you have better results. Bob: So, the short answer is yes. Brad: Well, I guess so. Bob: If a pinched nerve is due to a bulging disc, so if there’s a pinched nerve, something is pinching it, it could be bone, it could be a disc, it could be a ligament even, or muscle. Let’s talk about the disc first. If it’s a disc putting pressure, the discs are between the bones of your neck, the vertebrae. They’re putting pressure on the nerve. The thing is with discs, especially in the neck, they tend to shrink over time. They can dehydrate and they can get reabsorbed by the body even. The body is really amazing. Brad: Right, well just from the therapeutic exercises so the mechanical forces make it better versus make it go out more. It could be just a simple posture thing that people aren’t aware of. Bob: So, what Brad’s hinting about is that we will show you exercises to try that’ll help push that material back in. Brad: Right. Bob: So, in addition to the body trying to help you out, we’re going to help you out. I just read about this other thing in the last year, Brad. In response to inflammation the body creates little Pacman-type cells. Brad: That’s not a technical term. Bob: No, lol Brad: But you can think of it that way. Bob: Yeah, and it actually eats the disc material. Isn’t that crazy? Brad: Well, I’m convinced that that’s what happened with my lower back. I used to have pain going down the back of my leg. It just took time. And again, exercises along with it consistently. Bob: Also, what we’re going to talk about is that you created an environment of healing. You weren’t putting it under stress. I’ll say it’s proper stress. Brad: Right. We’re not aggravating it everyday by poor posture or silly body mechanics or things of that nature. Bob: Let’s say you have neck pain or arm pain due to arthritis in the neck. You know, the little holes that the nerves come out. Brad: The foramen. Bob: Yep, they actually can shrink as they grow, bony overgrowths. In those cases, where there’s pressure on the nerve from bone. Like foraminal stenosis, we can’t heal it, but we can improve it. Most people do not require a surgery even though they have arthritic changes. So, the first thing we are going to recommend is you decrease the pain makers, in your life. A pain maker is anything that causes pain. Like an activity or a position. If you can decrease those pain makers, you can decrease the sensitivity of the nerves a lot of times. It’s just a positive, rolling down the hill of a ball, a snowball. It just avalanches to the point where you get less and less pain. You see you can have control. We are going to have a video on how to decrease the pain makers in your life. That’s coming up. We also have one on nerve flossing. This is a technique you can use to help decrease the stress on the nerve too. Brad: Yes, if you free it up. Get it moving. That’s a lot of this, is just getting motion back in that area but in an appropriate way so you don’t irritate it. You break it loose. That’s what therapy is all about. Bob: So, you want to look for this video and this podcast. It’s part of a series of videos on how to treat a pinched nerve or neck pain and arm pain. Go to bobandbrad.com/programs, and look for neck pain. You’ll find a whole series of videos on this. You’ll find how to perform nerve flossing, which can help your neck and arm pain. You’ll find one on pain makers. Brad: So, just scroll through the videos. Look at the titles. Pick out the ones that pertain to you. You don’t have to watch all of them. Look at them. Actually, we have a PDF printout for each video for review. Shows you the exercises on there and you don’t need to put your email in or anything. It’s all free. It’s a wonderful way to self-treat and help yourself get through the system. Bob: You know, we should be charging thousands for this. Brad: Well, maybe we will, Bob. We might change our minds. Bob: No, we’re not going to change our minds. It’s always going to be free. So, check it out and get rid of that pain today. Brad: You bet. Visit us on our other social media platforms: YouTube:https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs Wimkin: https://wimkin.com/BobandBrad Mewe: https://mewe.com/i/bobandbrad Minds: https://www.minds.com/bobandbrad/ Vero: vero.co/bobandbrad SteemIt: https://steemit.com/@bobandbrad Peakd: https://peakd.com/@bobandbrad For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun US: https://amzn.to/36pMekg Now available in EU: https://amzn.to/3eiruwV Now available in Canada: http://amzla.com/t4qn7uniltfb Q2 Mini Massage Gun US: https://amzn.to/3oSMBu9 Now available in UK: http://amzla.com/qe4bmn3puczb Now available in EU: https://www.amazon.de/Massagepistole-Muskelentlastung-Handmassageger%C3%83%C2%A4t-Muskelkater-Entspannen/dp/B08M8YSFC7/ref=mp_s_a_1_2?dchild=1&keywords=bob+and+brad&qid=1620323625&sr=8-2 Handheld Massager: https://amzn.to/2TxZBqU X6 Massage Gun with Stainless Steel Head: COMING SOON! 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Foot Massager: https://amzn.to/3pH2R2n Knee Glide: https://store.bobandbrad.com Fit Glide: https://store.bobandbrad.com​ Fitness: Resistance Bands: https://amzn.to/36uqnbr​ Pull Up Bands: https://amzn.to/3qmI4Rv​ Resistance Bands for Legs and Butt: https://amzn.to/2G5mXkp​ Hanging Handles: https://amzn.to/2RXLVFF​ Grip and Forearm Strengthener: https://store.bobandbrad.com​ Wall Anchor: https://store.bobandbrad.com​ Exercise Ball: https://amzn.to/3cdMMMu​ Pull-Up System: https://www.optp.com/Pull-Up-system-by-Bob-and-Brad Stretching: Booyah Stik: https://store.bobandbrad.com​ Stretch Strap: https://amzn.to/3muStbi Wellness: Bob and Brad Blood Pressure Monitor: https://amzn.to/3hm721f Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad​ Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2021. For the original video go to https://www.youtube.com/watch?v=hIg0lN8Poxg Bob: Welcome, my friends. I’m joined by Chris, the pharmacist, who is, as I’ve said before, one of the smartest guys I know. And that’s a compliment, Chris. Chris: I appreciate that. Bob: So, today we’re going to talk about should you use St John’s wort for depression. It’s funny because you brought this up to me a while back and then I had a nurse practitioner mention to me that if you are having trouble with anxiety, you maybe want to try it. I know you were kind of against it. Chris: Yeah, you have to be careful. St John’s wort has a place in the role of treating mild to moderate depression but the problem with St John’s wort almost exclusively is just the amount of drug to drug interactions that it can cause. If somebody’s already on a medication, that would be very dangerous recommendation. Bob: So, we’re going to name some of the drugs. I looked up some and they’re not sure how it affects pregnancy. Chris: With respect to pregnancy, right now, most of the research has been done by Germany. The German monograph E is kind of the Bible for all these types of herbal remedies for any type of health condition. With pregnancy, there’s just not enough data that really supports the safe use of it. Right now, in the prescription world, really the safest choice is probably sertraline. You know, it’s interesting pharmacologically when you look at St John’s wort, it’s kind of got the best of all the prescription worlds. It’s got your monoamine oxidase inhibition, it raises serotonin, it raises norepinephrine, and it raises dopamine. When you take all those together, you think on paper at least, it would look really good. When you’re looking at something as important as being a pregnant woman, the last thing we want to do is take any chance to causing problems. Bob: The same holds true for children? I saw that they don’t have a lot of research on that either. Chris: I found a couple of studies that suggest that if they’re over the age of 12 that maybe half the adult dose, which for an adult is 300 milligrams three times a day, 900 milligram total daily dose. I would be reluctant to use it in children as well because there’s just, I don’t think enough data. Plus or minus at the end of the day though, children are pretty much small adults as they start to age but there’s a point where with growth spurts in adolescents, there’s a lot of brain chemistry that’s changing. Even in the prescription world, it’s becoming used more now with the pharmaceuticals. Some kids with depression issues, anxiety issues, that they will use a prescription, but this is more of an unknown. I would be really reluctant just because of all the drug-drug interactions which we’ll certainly touch on. Bob: You were saying in Germany, it’s actually a prescription drug. Chris: In Germany, it’s specifically a prescription. Bob: And used quite a lot. Chris: Probably even more so than even some of the prescriptions. Bob: It’s funny, I was looking at studies and a lot of German studies were positive towards it. Chris: They are positive in certain circumstances, and I think when you take the Americanized studies, which are based off of all the German studies. They show that at least compared to and they use placebo, and they use actually head-to-head, pretty much what we would call moderate or low doses of the other, what they call second generation antidepressants. That’s pretty much anything that was invented after the 80s, so, it’s kind of everything that we use today. So, you know, it stands up. If you’re going to take St John’s wort as a single agent, with nothing else in your system, for mild or moderate depression, I would say it’s okay to try as long as your doctor is on board. And then, you really have to touch on with the doctor. You cannot use over the count cough and cold preparations that contain pseudoephedrine. You have to stay away from cured meats, aged cheeses, red wine, beers. Bob: Wow, so it’s not just other meds. Chris: No, it’s everything. That’s why I have a hard time supporting it. Bob: I haven’t seen that list. It’s intimidating. Obviously, if you’re going to go on anti-depressants, you shouldn’t be doing that. But I saw birth control pills. Chris: Birth control pills, blood thinners or HIV medication. Bob: Cyclosporine. Chris: Cyclosporine which would be used for organ transplant. Bob: Oxycodone. Digoxin. Chris: Digoxin for your heart and other heart medications. Bob: Some HIV drugs. Chris: Correct. Bob: Some cancer medications. Chris: Absolutely. So, you know, that’s the thing that makes it so intimating. It metabolized in our livers, so, cytochrome P450 system, and what it does is it can actually influence either making some drugs go higher in your system or go lower in your system. And that’s why the danger exists. To the average person, unless you ask your pharmacist or if you consult your physician or practitioner, a lot of times and even then, look at the example with the practitioner you came up with where: a nurse practitioner said, “Well, why don’t you use this?” “Well, I’m already on something.” And that, you now, when you take it with other antidepressants, increase risk for seizures, serotonin syndrome. Bob: That’s what I read. It increases your body’s serotonin levels to possibly a dangerous life-threatening level. Chris: Correct. I mean, it’s a rare interaction to begin with but to me I am conservative by my nature and my recommendations. The only thing I care about is patient safety and good results. So, actually two things, but the reality of it is that we want to make sure that if you’re going to choose to do something like this that you are acutely aware that St John’s wort should be used with absolutely nothing else. Bob: The other thing is that we don’t want to encourage you to try to treat depression on your own. And St Johns wort could possibly do that. Chris: Well, it’s available on any drug counter or the internet. Go onto Amazon and there’s 100 different versions of it. The biggest thing is, you want to see your doctor first because let’s rule out maybe there’s something else that’s the cause of the issue. If you want to have the discussion with your doctor "well I really like to try something more natural," I will tell you that St Johns wort does tend to have less side effects than the prescriptions. That is an attractive advantage. Again, I think that’s why in Germany it’s used so frequently is because when it’s used in itself as a singular agent with no other prescription medications or over the counters, you can have a relatively comfortable existence with it. Bob: When you started mentioning those foods and you also mentioned alcohol as far as there’s three that you could. Chris: Yeah. Oddly enough bourbon, you can use vodka and you can have rum. Bob: So, I could get by. Chris: LOL. Nonetheless, not that we’re going to encourage you because alcohol is a depressant, but I mean those are the three. You can’t have dark beers; you can’t have red wines. Bob: How about white wines? Chris: There’s actually some white wines that you could like a Chardonnay. You really have to be very careful. To me, the reason I give the thumbs down on it in many cases is because most of us, inadvertently, you’ll be taking the medication, let’s say things are going well 12-15 weeks down the road and your kind of post COVID, maybe everybody gets their vaccine and you’re out and about, maybe at a restaurant. What if you had some sort of fancy protein-based meal and you wanted to have a glass of wine and all of a sudden you chose the wrong one. Now you’re creating a tyramine reaction which can be pretty severe. So, we have to be super careful with its usage. That’s why it’s easy to just slip up once but it only takes one to create a real problem. All of a sudden what turns into a pleasant night ends up in an ER. Bob: I did see some studies that showed it was not as effective, which there almost always are. They were saying it was not even as good as a placebo in one study. Chris: Some of the older studies have said that it really doesn’t. Some of the more modern ones do. When we are researching these types of things and when doctors and practitioner groups and university settings are doing solid research on medications, they’re looking at the old studies and saying, “well, what if we approach this angle?” That’s the unique thing about this field in healthcare in general is that we’re always looking to find ways to improve. Maybe we didn’t look at the study appropriately the last time, end points and things that they look at for specific markers. Bob: It’s very rare to find that they give thumbs up to a drug consistently in studies. Chris: Oh yes, and again, with St Johns wort, realistically, it has a place as long as it’s a singular agent, you’re on nothing else. I can’t stress that enough. Bob: And that’s rare. Chris: You want your doctor involved because there’s other things that we have to rule out and I would hate to go on this journey and then haphazardly be taking something. Or let’s say you were taking a thyroid medication and maybe all you had to do is have the dose adjusted. Also, now we take the St John’s wort and now we’ve really negatively inhibited your thyroid production. Bob: And warfarin. Very common. A lot of people are on warfarin. Chris: Yes, lots of people. We’re going away from it because we have some of the better newer anticoagulants. Warfarin still has a strong place in medicine and we’re going to use it for years and years to come. Again, that’d be something that all of a sudden, maybe you’re a little low and you’re not really thinking about it. You’re like, yeah, I’ve been on warfarin for five years because I’ve got an issue with the heart and I’m feeling a little low, it’s COVID, I’m isolate, you know, St John’s wort, I read on the internet says it’s good for depression. Well, now you’ve created the bleed risk. Now could you have had a life-threatening bleed? It’s scary. So that’s the concern I have. Bob: So, we want you to go into this drug with eyes wide open. I think Chris has covered it very well as far as what the downsides are possibly. So, please proceed in that fashion. Chris: Absolutely. Bob: Thanks for watching. Patient Resources: National Alliance on Mental Illness www.nami.org 1-800-950-NAMI Anxiety and Depression Association of America www.adaa.org National Institute of Mental Health www.ninh.nih.gov Help Finding a Therapist 1-800-THERAPIST National Suicide Prevention Lifeline 1-800-273-TALK American Psychological Association Crisis Text Line Text HOME to 741741 Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs Wimkin: https://wimkin.com/BobandBrad Mewe: https://mewe.com/i/bobandbrad Minds: https://www.minds.com/bobandbrad/ Vero: vero.co/bobandbrad SteemIt: https://steemit.com/@bobandbrad Peakd: https://peakd.com/@bobandbrad For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun US: https://amzn.to/36pMekg Now available in EU: https://amzn.to/3eiruwV Now available in Canada: http://amzla.com/t4qn7uniltfb Q2 Mini Massage Gun US: https://amzn.to/3oSMBu9 Now available in UK: http://amzla.com/qe4bmn3puczb Now available in EU: https://www.amazon.de/Massagepistole-Muskelentlastung-Handmassageger%C3%83%C2%A4t-Muskelkater-Entspannen/dp/B08M8YSFC7/ref=mp_s_a_1_2?dchild=1&keywords=bob+and+brad&qid=1620323625&sr=8-2 Handheld Massager: https://amzn.to/2TxZBqU X6 Massage Gun with Stainless Steel Head: COMING SOON! 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Foot Massager: https://amzn.to/3pH2R2n Knee Glide: https://store.bobandbrad.com Fit Glide: https://store.bobandbrad.com​ Fitness: Resistance Bands: https://amzn.to/36uqnbr​ Pull Up Bands: https://amzn.to/3qmI4Rv​ Resistance Bands for Legs and Butt: https://amzn.to/2G5mXkp​ Hanging Handles: https://amzn.to/2RXLVFF​ Grip and Forearm Strengthener: https://store.bobandbrad.com​ Wall Anchor: https://store.bobandbrad.com​ Exercise Ball: https://amzn.to/3cdMMMu​ Pull-Up System: https://www.optp.com/Pull-Up-system-by-Bob-and-Brad Stretching: Booyah Stik: https://store.bobandbrad.com​ Stretch Strap: https://amzn.to/3muStbi Wellness: Bob and Brad Blood Pressure Monitor: https://amzn.to/3hm721f Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad​ Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

How to Use the TENS Unit: If you are using an iReliev TENS unit we provide step-by-step video instruction on how to use the following types: iReliev 1313 iReliev 5050 iReliev 8080 Just go to the program section at BobandBrad.com and click on the TENS series, or click the link below. Under the series look for the videos with the 1313, 5050, or 8080 TENS units. If you are using a TENS unit from another manufacturer you will need to follow the instructions provided with the product. Where to Place the Pads: There is NOT a specific right way to position or place the pads. The best approach is to place the pads wherever they relieve pain the most. Experiment and see what will work best for you. General Guidelines for a Small Area Hamstring: Use one channel and two pads. Place one pad (either one) directly on the pain. Place the other pad either directly above the other pad (at least a pad’s width apart) or directly below the pad (at least a pad’s width apart). Use one channel and two pads. Place one pad directly above the pain and one pad directly below the pain or place one pad on each side of the pain. General Guidelines for a Large Area of Pain: In our examples, channel one has yellow pads and channel two has green pads. Option one: one pad from channel one placed above the area of pain and one pad placed below the area. One pad from channel two placed in front of the area of pain and another pad from channel two placed behind the area of pain. This arrangement forms a cross pattern. Option two: one pad from channel one in the upper right corner of the area of pain and one pad from channel one in lower left corner of the area of pain. One pad from channel two in upper left corner of the pain and one pad in lower right corner of the pain. This arrangement forms an X pattern. General Guidelines for Pain Referred from Another Area: An example would be hamstring pain that is coming (referred) from the back. Using channel one, place the two pads along the nerve pathway. Reminder: don’t place pads over open wounds or areas with excessive hair. Clean the area with soap and water prior to placement of the pads. Hamstring Treatment: Cross-fiber massage using the massage gun. For more information on the TENS programs visit: https://www.bobandbrad.com/tens-program If interested in purchasing the TENS/EMS unit by iReliev visit: https://ireliev.com/bobandbrad/?uid=15&oid=1&affid=10 *Update: Bob & Brad now have their own brand of massagers: C2 Massage Gun: https://amzn.to/36pMekg DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician. Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2021 . For the original video go to https://www.youtube.com/watch?v=Zph3zpPMyXU&t=18s Bob: We are going to show you how to fall asleep faster and stay asleep longer with no medication. Brad: That’s right, Bob. Bob: Big promise. Let’s see if you can stick with it. Brad: Bob, Bob, we have some wonderful information. As usual, in the wintertime is my time to get the book out about diets. I wanted to do that, a new book, and I found one by Shawn Stevenson. It’s called “Eat Smarter.” He’s very smart. I like him because he does a lot of research with his information, but he throws in more personality than a lot of the books I’ve read. He’s actually got a sense of humor. Bob: Wow, he’s the author of “Sleep Smarter” too. Brad: Right. Yeah, I’m reading that right now. Bob: Oh cool. Brad: So, this book had a section on sleeping and he brought up theses five different options to help you sleep throughout the night. Fall asleep without medication. I really liked it. I tried a couple of them. One last night actually. I slept all night long. I did have to get up to use the restroom and I hardly remember it. But I know I did. I went right back to sleep, and I woke up this morning and I felt like, “I’m ready to go.” Bob: Strong like bull. Brad: Yeah, then I went swimming and came here and then I had to meet Bob. Things went downhill from there. Bob: Yeah, that’s right. Brad: Just kidding. Anyways, so we’re talking about what we’re going to drink. With the mattress, I do want to mention it, and he talks about this, if you’re too warm, you’re definitely going to have problems. Bob: Big problems. There’s no doubt. We were just talking about some people who were going through hot flashes right now. Of course, you can’t sleep through those. Brad: With your wife? Bob: Yeah. Brad: Good luck with that. I remember that. That went a few years ago for me with my wife. She’s fine now. So, you’ll be good. Anyways, temperatures between 60 and 68 is what he recommends. Is that consistent with what you’ve read? Bob: Yeah. Brad: So that’s room temperature. Bob: Like 65. But I mean, it varies from study to study. Brad: Some mattresses actually hold heat in. That’s the goal with the Sleepovation mattress and the 700 tiny mattresses, it's good for the air flow. Bob: And the type of foam they have isn’t as warm. Brad: So, if you’re mattress shopping, consider that. Make sure that aspect is covered. So, we’re talking about the rest of the things is actually, most of them are teas but things you can eat or drink prior to going to bed or in your diet. Bob: Food is medicine. Brad: Actually, what your food eats, you’re eating. You know how that works? Bob: Right. If your cow eats chemicals, you’re taking in chemicals. Brad: Right and so on and so forth. That’s another story. So, I believe it’s pronounced Reishi and it’s a mushroom actually. Bob: Is it really? Brad: Yeah, but they make tea out of it and that’s the form. You can get it in other forms too. All of these you can get, I’m just doing them in tea, but you can get most of the capsule or extract. Bob: Supplement. Brad: With Reishi, he’s talking about tea. It’s like I said, mushroom. It comes from a long history in China. Over 2000 years ago. So, it’s been around for a long time as a relaxing thing. Helps you sleep. I had a hard time finding that. I had to go online in order to purchase that. Which is fine. Bob: Sure. You can take it 45 minutes before bed? Brad: Yup. That’s what he recommended. About 45 minutes prior to going to bed. Obviously, you’re not going to drink a lot of it. Bob: Right, because then you’d have to get up and go to the bathroom. Brad: Right. None of these are high in caffeine. The next one is chamomile. You’ve heard of that? Bob: Yes, I’ve heard of that. Many times. Brad: I do have some. I’ve tried this. I really like the flavor of chamomile. I don’t know if I really noticed my sleep change with it. And I think everyone has different body chemistry. Some of these may be effective for you and some of them will not. Bob: So, I would try one at a time. Brad: That’s right, exactly. Bob: Do like an experiment and see what works for you. Brad: Then the valerian root. This is a root, and they take the root, and you can find it in tea. I did not find a tea that was pure valerian. It was a mixture. Bob: It was part of the ingredients. Brad: Right. But you can get it in the capsule extract. Here’s my valerian right here. Now, this is what I took. I drank last night before I went to bed. Bob: So, that’s the one you think worked? Brad: Well, yeah. I have a whole box of it. Bob: You have to try it for a while. Brad: I do. Bob: It can’t be a one-night experiment. Brad: I understand, Bob. I’m going to document my findings as well. It is a good idea. You have to give it a try. Either way, all these, not only if they don’t keep you sleeping, but they’ve also got wonderful ingredients, healthy ingredients. So, they’re not full of caffeine and just have that. Bob: Right, junk. Brad: Exactly. I would suggest get the organic version because it doesn’t cost that much more and its better quality. Then, magnesium, now this is not a tea, of course. You can get magnesium in a capsule form as a supplement, but I would suggest just put it in your diet. Leafy greens, nuts, avocado. Bob: You’ve become a big avocado fan. Brad: Oh, I love them. I just eat them. Cut them in half and I’ve got a little special tool for it, and I eat one or two a day. Bob: They’re just wonderful. Brad: Just google magnesium foods and you’re going to find a whole list of foods that are all healthy foods. Bob: That’s always the better way to do it to get it naturally from the source. Brad: I really don’t see a need unless you don’t want to eat good food. People in our channel usually do. Then the last is L-theanine. That you can find in tea. There’s also a pill supplement. He found a study that recommended 250 to 400 milligrams per day. To get what you want and what your body needs and to get the benefits of the sleep. So, here we’ve got them all. Bob: So, all of these have somewhat of a relaxing effect on you? Brad: Right. It’s anything from relaxing to help with anxiety, help with stress and of course, all those relate to your sleep. Bob: Sure, it all ties into it. All-natural ingredients are good things to try. You know, I drink a lot of water, Bob. Ever since I’ve been reading these books. Every year I read a book or two and so I drink a lot. By the end of the day, I’m sick of drinking water. I want something different. So, I’m thinking, a beer. But, you know, my wife says you’ve got to cut down on that, so I had to get something else. So, I’ve got tea. Bob: Actually, alcohol has a bad effect on you. Brad: Seriously, here. Alcohol, I was kind of joking about that. Bob: You don’t go into a deep sleep very well. Brad: Right. You get to sleep right away but you wake up about 2 in the morning and then it’s hard to get back to sleep. So, it’s not a good thing. These hopefully will not have that effect. I wish you well with your sleep. A good night’s sleep is better for your health than anything. Bob: Oh, it is. It’s key. Brad: Yeah, it’s a major key. It’s talking about mental health. How your brain resets. When you have a good night’s sleep as well as your body. Bob: It has to reorganize. Brad: Shawn talks about that a lot in his book. Bob: Was it “Sleep Better,” right? Brad: Well, this is “Eat Smarter” one. Bob: Yeah, but you said you were going to read the other one. Brad: Yeah, I am. They overlap a little bit. Bob: Sure, I bet. Brad: Anyway, good luck with all your sleep. Bob: Sleep well. Interested in learning about the products mentioned in today's video: 1) "Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life" by Shawn Stevenson: https://amzn.to/3eHaRNu Visit us on our other social media platforms: YouTube:https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs Wimkin: https://wimkin.com/BobandBrad Mewe: https://mewe.com/i/bobandbrad Minds: https://www.minds.com/bobandbrad/ Vero: vero.co/bobandbrad SteemIt: https://steemit.com/@bobandbrad Peakd: https://peakd.com/@bobandbrad For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun US: https://amzn.to/36pMekg Now available in EU: https://amzn.to/3eiruwV Now available in Canada: http://amzla.com/t4qn7uniltfb Q2 Mini Massage Gun US: https://amzn.to/3oSMBu9 Now available in UK: http://amzla.com/qe4bmn3puczb Now available in EU: https://www.amazon.de/Massagepistole-Muskelentlastung-Handmassageger%C3%83%C2%A4t-Muskelkater-Entspannen/dp/B08M8YSFC7/ref=mp_s_a_1_2?dchild=1&keywords=bob+and+brad&qid=1620323625&sr=8-2 Handheld Massager: https://amzn.to/2TxZBqU X6 Massage Gun with Stainless Steel Head: COMING SOON! 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Foot Massager: https://amzn.to/3pH2R2n Knee Glide: https://store.bobandbrad.com Fit Glide: https://store.bobandbrad.com​ Fitness: Resistance Bands: https://amzn.to/36uqnbr​ Pull Up Bands: https://amzn.to/3qmI4Rv​ Resistance Bands for Legs and Butt: https://amzn.to/2G5mXkp​ Hanging Handles: https://amzn.to/2RXLVFF​ Grip and Forearm Strengthener: https://store.bobandbrad.com​ Wall Anchor: https://store.bobandbrad.com​ Exercise Ball: https://amzn.to/3cdMMMu​ Pull-Up System: https://www.optp.com/Pull-Up-system-by-Bob-and-Brad Stretching: Booyah Stik: https://store.bobandbrad.com​ Stretch Strap: https://amzn.to/3muStbi Wellness: Bob and Brad Blood Pressure Monitor: https://amzn.to/3hm721f Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad​ Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2018. For the original video go to https://www.youtube.com/watch?v=u8mHxRfevY4&t=644s. Bob: Number one food that causes high blood pressure plus we're going to give you the new guidelines for blood pressure that were I think were established in 2017, Brad. Brad: Yeah, I'm really happy you brought this up because this is something I'm interested in and I think everyone is. Bob: It's a little controversial. Brad: Right, over the age of 40 you're probably thinking about this. Bob: Yeah, so we're going to present both sides. We're going to keep you hanging a little bit here Brad you know we're not going to tell you the food quite yet. We're going to first talk about why blood pressure is a problem, a third of people in the United States have high blood pressure. High blood pressure can damage your eyes. It can damage, obviously your arteries even causing strokes and heart attacks. It can thicken the heart wall because your heart is working harder and that can cause problems, and it can damage your kidneys. So you know it's not something you want to dismiss by any means. We'll talk about the guidelines and what could be a problem. Now if you want to measure your blood pressure we found an instrument here that actually works pretty good this is the blood pressure monitor by Nursal very simple to use. (Update: Bob and Brad have since come out with their own blood pressure monitor.) You want to make sure you got the right cuff size you want to make sure it's hooked up too by the way. If the cuff is too big for you or too small, it's not going to take an accurate measurement. Brad: You want me to hold onto it? Bob: Really all you need to know is that you can turn it on and you can turn it off. There's the orange button. There's other things, you can keep track of different measurements for like you and me, you know go p1 p2, but right now I'm just keeping it simple. You can go ahead and read the instructions, but all you have to do is you take the cuff here, and there's a little round indicator. That's where you're supposed to put it over the brachial artery, the brachial artery is on the inside of the arm. So if you get close to that area you're generally pretty good. Brad: Yeah you don't have to be exactly over it. Bob: I'm going to line it up here, and then when this comes around you're not supposed to go back past the line, and it tells you all this in the instructions. Brad: These are things no matter what manufacturer you get, you want to look and make sure that it's set up properly so you get an accurate reading. Bob: You want to follow all the guidelines. For one thing, you want to make sure you've been resting for like five minutes. You don't cross your ankles. Brad: You should be seated in a 90/90 position to be consistent. Bob: Yeah, make sure you just didn't recently get done with exercise or eating even if you ate recently so all those things. I'm just going to go ahead and hit the on button and it's going to take a few seconds here to inflate the cuff. Brad: Sit up nice and tall there Bob. I'm going to get picky on you. Bob: What I did with this by the way is I took my blood pressure manually so I used a stethoscope and then I took it with this, and I found this was consistently a little bit lower. Okay, but in its defense anytime I have my blood pressure taken somewhere else it's always lower than when I take it. So it may be actually fairly accurate. The other thing is I took it many times with this and it was very consistent. Brad: Right, that's a big thing. Bob: Yeah. That's the big thing. You know you can compare it to maybe what the doctor says. But this gave me the same numbers each time so my lower number's a little bit higher right now 121/82. Normally, I am lower than that. I'm sure I'm a little bit nervous. Brad: Yeah well, we have millions of people watching right now. Bob: Right, millions and billions. So anyway, the easy way to do it. We'll put a link below, I like this. It's a fairly inexpensive unit. It's a good way to monitor your blood pressure. Brad: And again I used one of those once and I was consistently high for a few weeks and I went in and I found out that I was just fine. My monitor, my electric one was just reading high, but at least I knew I was fine. Bob: So it was consistently high? Brad: Right. Bob: They'll even sometimes put a monitor on you for 24 hours because there's a lot of people that get that white coat syndrome, where they go on to see the doctor and their blood pressure gets high because they're nervous. And then one doctor mentioned even that they put a monitor on this one person and like one minute after they leave the office the blood pressure goes down. Then one minute before they went in there it went up, so it's just kind of interesting. Alright, let's get to the number one food, Brad. I think most people think it's salt and salt can be a problem. I know that some people try to downplay that, but I saw it with my wife. She was taken to eating this broth that had high salt and her blood pressure just went right up with the usage of the broth. But really, what some of the studies are showing now is that actually that refined carbohydrates, sugars, especially high fructose corn syrup. Which you find in everything. I mean a lot of processed food, look into your ingredients. This is really causing a lot higher incidence of diabetes, but it's also resulting in higher blood pressure. So that's the one thing, it's really not good for you. You really want to try to avoid it as much as you can you and again you're going to find it in some cereals. Brad: Oh yeah, just look at any ingredients. You know the ingredients, I think most everyone knows is the first few ingredients that are the highest in concentration and you'll see that high fructose syrup is up in the top few ingredients in many products. Bob: Yeah it was a less expensive way to manufacture food, and so it became very prevalent. Brad: And it tastes good. You know it's sweet; people like it. Bob: It tastes good. I'm telling you if you want to make one change to your diet, that would be it. We're going to name a couple other things that might be surprising to you. Another one is you have to watch your alcohol intake. For men they recommend not any more than two drinks a day and for women not more than one. Brad: You know if you're going to have the big 44-ounce beers that wouldn't count as one. Bob: That's a good point. They have size recommendation as to what counts as one drink. So if you get the wine glass that you can put a whole bottle in there and fill it to the top, that’s not one. The other one probably is not any surprise to anybody would be smoking, it's going to definitely raise blood pressure. So let's get to the guidelines here Brad. The guidelines that came out, what they consider normal now is 120/80. If you're below that, keep up the good work you're doing a good job. I'm just going to go by what they're recommending on this and then we'll talk about some of the opposing views of it. It's considered elevated if you're in the range from 120-129/80, so this is again systolic over diastolic. The one that I tend to find changes the most depending on what kind of stress you're under is the upper number, systolic. The lower number seems to be a little more stable, have you found that to be true or not Brad? Brad: Yeah, I don't have any input on that. Bob: Okay. High, now they have it broken down in stages. High stage one is if you are in the 130-139 for a systolic and 80-89 for diastolic. High stage two is 140 or higher over 90 or higher then you can be in that stage two. If you're in the elevated, you want to keep an eye on it, you're going to start monitoring to make sure it's not getting higher. If you're high stage one, this is when you want to maybe making some lifestyle change, getting rid of that high-fructose corn syrup. Maybe exercising more, sleeping more, getting stress out of your life, or you may want to start taking medications. At 140/90 they do recommend taking medications at that point. Then, 180/20 or higher is called a hypertensive crisis. And I've had patients that have been there. Brad: Right. It's time to get that down. Bob: Consult the doctor immediately. But now, having said all this, there was a kind of a rebuke of this, it was in JAMA, and if you're in the medical field you know that's a highly respected journal, by the University of Sydney and Bond University. They're saying these guidelines could be a little bit dangerous because what they're finding is that systolic blood pressure, which is the top one, has poor reproducibility. In other words, a lot of the monitors do not monitor it correctly. So you may be getting some numbers that are not really accurate and so you're going to make recommendations based upon inaccurate numbers. The other thing they're saying is that 80% of the people, if they were diagnosed as hypertensive under these guidelines, would get no benefits from going on the medicine. They'd be better off just not going on the medicine themselves. Brad: So the medicine was not bringing the blood pressure down? Bob: It would bring it down, but they're saying they didn't have any other risk factors and so they really didn't need to be on the medicine. Brad: Okay, so with high blood pressure you look at more than just that number. The doctor should be looking at some other symptoms that the body may present with? Bob: Yeah, exactly if you've got the high blood pressure, the doctor should be looking at the other risk factors that you have to say “Hey, you know you have a high blood pressure, but everything else looks fine, so maybe we really don't need to put you on medication.” And that's why you need to have your doctor involved on this. I'm just saying don't panic if you're in these numbers, go see your doctor and discuss it with them and say “Do I really need to be on medication or are there other choices? Do I really have risk factors?” Brad: So yeah, I don't know if I should bring this up now Bob, but you know 30 to 40 years ago, I don't remember the date, but at one time 140/90 was considered normal. Bob: Yep, I remember this, I actually remember those numbers being fine. Brad: So, I don't know at that time were people dying left and right of heart attacks or having strokes? I don't know what the correlation is, but I actually had numbers around 140/90 when I was in my 20s late 20s and early 30s. I changed my lifestyle to bring them down. I didn't use any medication, I just basically did aerobic exercise, and that took care of it very nicely. Bob: We're telling you not to panic here. That was one thing that this study was worried was that people are going to get in these stages where they should be treated and they're going to get depressed. Brad: Or it can raise their anxiety level, which brings your blood pressure up even more. Bob: That's exactly what they said Brad. Brad: It compounds. Bob: So they're saying for the majority of people who are at low risk and not recommended for drug treatment about 25 million, the doctors should not label them as hypertensive because again the doctors should support healthy choices. If you label them once with that they're going to say “I’m hypertensive” and like you said, they get anxious, they get depressed, and that causes all sorts of other issues. Brad: It's just a snowball effect to make the person less healthy than they really need to be because they're not relaxed. Bob: Yeah, so I think from the doctor standpoint what they're saying is to recommend the healthy choices, watch their blood pressure and you see what happens and if it gets better on its own obviously you didn't have to worry them in the first place. Brad: Speaking about hypertensive, I just thought of something Bob, normally you're a lot taller than me, but now when I'm sitting and you're standing it’s even worse. Bob: Quite a contrast I imagine. Remember Brad and I, you know we have to say it on this one, Brad. Brad: Yeah, we can fix just about anything except for… Bob: A broken heart. And we can't fix the high blood pressure either apparently. *Updated Bob and Brad now have their own Blood Pressure Monitor: https://amzn.to/3hm721f Visit us on our other social media platforms: YouTube:https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs Wimkin: https://wimkin.com/BobandBrad Mewe: https://mewe.com/i/bobandbrad Minds: https://www.minds.com/bobandbrad/ Vero: vero.co/bobandbrad Steem It: https://steemit.com/@bobandbrad Peakd: https://peakd.com/@bobandbrad For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun: https://amzn.to/36pMekg​ Q2 Mini Massage Gun: https://amzn.to/3oSMBu9​ Handheld Massager: https://amzn.to/2TxZBqU​ Knee Glide: https://store.bobandbrad.com​ Fit Glide: https://store.bobandbrad.com​ Fitness: Resistance Bands: https://amzn.to/36uqnbr​ Pull Up Bands: https://amzn.to/3qmI4Rv​ Resistance Bands for Legs and Butt: https://amzn.to/2G5mXkp​ Hanging Handles: https://amzn.to/2RXLVFF​ Grip and Forearm Strengthener: https://store.bobandbrad.com​ Wall Anchor: https://store.bobandbrad.com​ Exercise Ball: https://amzn.to/3cdMMMu​ Stretching: Booyah Stik: https://store.bobandbrad.com​ Stretch Strap: https://amzn.to/3muStbi Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad​ Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

How to Use the TENS Unit: If you are using an iReliev TENS unit we provide step-by-step video instruction on how to use the following types: iReliev 1313 iReliev 5050 iReliev 8080 Just go to the program section at BobandBrad.com and click on the TENS series, or click the link below. Under the series look for the videos with the 1313, 5050, and 8080 TENS units. If you are using a TENS unit from another manufacturer you will need to follow the instructions provided with the product. Where to Place the Pads: There is NOT a specific right way to position or place the pads. The best approach is to place the pads wherever they relieve pain the most. Experiment and see what will work best for you. General Guidelines for a Small Area Quadriceps Pain (Tendonitis): Use one channel and two pads. Place one pad (either one) directly on the pain. Place the other pad either directly above the other pad (at least a pad’s width apart) or directly below the pad (at least a pad’s width apart). Use one channel and two pads. Place one pad directly above the pain and one pad directly below the pain or place one pad on each side of the pain. General Guidelines for a Large Area of Pain: In our examples channel one has yellow pads and channel two has green pads. Option one: one pad from channel one placed above the area of pain and one pad placed below the area. One pad from channel two placed in front of the area of pain and another pad from channel two placed behind the area of pain. This arrangement forms a cross pattern. Option two: one pad from channel one in the upper right corner of the area of pain and one pad from channel one in the lower left corner of the area of pain. One pad from channel two in the upper left corner of the pain and one pad in the lower right corner of the pain. This arrangement forms an X pattern. General Guidelines for Pain Referred from Another Area: An example would be quadricep pain that is coming (referred) from the back, groin, or hip. Using channel one, place the two pads along the nerve pathway or referral pathway. Reminder: do not place pads over open wounds or areas with excessive hair. Clean the area with soap and water prior to placement of the pads. Quad Treatment: (Cross-fiber massage using the massage gun) For more information on the TENS programs visit: https://www.bobandbrad.com/tens-program If interested in purchasing the TENS/EMS unit by iReliev visit: https://ireliev.com/bobandbrad/?uid=15&oid=1&affid=10 *Update: Bob & Brad now have their own brand of massagers: C2 Massage Gun: https://amzn.to/36pMekg DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician. Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Physical well-being is vital for seniors, especially since their bones get brittle as they age. Seniors suffering from mobility issues or poor balance look for ways to assist them in addressing these problems. Depending on the severity of pain or ailment, here are a few ideas to help seniors restore their physical functions: 1. Light Exercise - movement doesn't have to be strenuous. A moderate amount should be helpful, like walking at a steady pace for a certain period. 2. Mobility Devices - moving around using assistive devices such as canes or walkers can keep them safer and more independent. 3. Physical Therapy - programs are usually designed to help increase flexibility and endurance, especially when seniors are recovering from illnesses or accidents. Bob and Brad have created a series of free programs designed to treat common therapy problems at home. Click here to find out more. 4. Nursing Homes - medical professionals provide the highest level of care for older adults to improve their overall wellness and quality of life. For seniors looking to move into a nursing home, Caring.com created this online directory to navigate the nearby facilities in Minnesota. Click here to learn more. Caring.com is the leading online destination for those seeking information and support as they care for aging parents, spouses, and other loved ones. We offer free expert help to families coping with the many challenges of caring for an aging loved one. To make that journey a little easier, we provide personal, one-on-one guidance with a Family Advisor, thousands of original articles, helpful tools, comprehensive Senior Living and Senior Care directories, and the collective wisdom of an involved community. Caring.com’s carefully researched and expert-reviewed content includes advice from a team of more than 50 trusted leaders in geriatric medicine, law, finance, housing, and other key areas of healthcare and eldercare. Caring.com’s seasoned management team, editors, and technical staff have decades of experience producing award-winning health and family media. But perhaps more importantly, nearly all of us have firsthand experience as caregivers. We know the role’s practical challenges, as well as its emotional ones, and we’re dedicated to guiding a fast-growing culture of new caregivers through both. *Update: Caring.com now has a Paying for Senior Care Guide available.

This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2020. For the original video go to https://www.youtube.com/watch?v=MP3q9WbXuOs&t=3s Bob: Today, Brad, we're going to talk about how to know if you have a serious knee injury or problem. Now this could be after an injury or it could be just over time. Brad: Right, right. The aging process, which we know about, unfortunately. Bob: Right, we're well aware of. So let's go with number one, Brad, you see, you can't even bear weight on the leg. That's not a good sign. Brad: Right. Most people are going to figure that out, but there are some people, particularly some guys that may try to tough it out. It's like, “it's just a flesh wound. No big deal.” Bob: Right. Brad: Well, you might make it worse. Bob: That's an old saying, it's like flesh wound. Number two, it's really swollen. We're not talking about a little swollen around the kneecap or something like that. I mean, it really swelled up. Brad: It starts to look like a balloon, so to speak. Bob: Right. There you may have a ligament injury or the patella maybe slid out of place. Number three, you see an obvious deformity. Now this is one I think people would probably go in, if they see the knee's kind of off. Brad: Yeah, say your knee cap is over on the side. Bob: Right, or your bone is kind of hooked off to the side. Brad: Yeah, so pay attention to that. Bob: That's pretty obvious. Okay, number four, it feels like the knee buckles or gives way. Like a lot of times it may even feel like the shin bone is shifting. Like we have with an ACL injury. Brad: Or you have that thing where you’re walking and it just buckles. It's like, "What happened?” You know it just gives out. Bob: Right, exactly, the knee buckles. So number five, excessive bruising. You might have a quadriceps or hamstring tear down near the knee. Brad: Particularly if there's not an obvious reason, like you fell on the ice. That's one thing, but you know, you may strain a muscle and actually get some of that ecchymosis, or that bruising color from muscle being torn. Bob: Just generally as a rule of thumb, the more ecchymosis or black and blue that you see, usually the worse the injury was. Brad: Sure. Bob: Because you tore a lot of blood vessels. All right. Number six, you can't flatten the knee. You can't straighten it all the way out. It feels blocked. Brad: Yeah. It won't go down like it's supposed to, and it always used to. Oftentimes there may be pain associated with straightening the knee. Bob: Right. Sometimes it's swelling, but sometimes it could be your cartilage got tore and flipped a little bit. Brad: Yep, your meniscus injury. Bob: And it's blocking the movement. Number seven, you can't bend the knee. It would be the same thing. It could be cartilage, but you can compare your two knees. You can bend your one knee. Brad: One goes way up here, but the other one's stuck. Usually there is pain associated at the end range with both of those. Typical with a meniscus problem. Bob: Number eight, your knee gets stuck, or it kind of catches, when you're walking. Brad: Locks up. Bob: Number nine, you have pain in addition to redness and swelling in your knee. So this, we're worried about infection. So you have pain, but you have redness and swelling. Brad: Particularly if you've had a knee replacement, and there's no reason for it. Bob: Right, this happened with my mother-in-law. She went into the clinic three times before they diagnosed it. Brad: Really? Bob: NO, to a hospital three times, and they didn't even diagnose it there. They diagnosed it at another hospital and they diagnosed it within like 10 seconds. Brad: Oh, yeah. Bob: So I don't know. All right. Number 10, final one, the pain is just not getting better, or it's getting worse. Brad: So that constant ache that goes on for, you know, two or three weeks, and there's nothing that obviously makes it worse or better. And it's just hanging on there. Bob: And especially like night pain. You always want to get things like that checked out. Short one, Brad. I this may be a record for us. Brad: We could keep babbling for a while, see what happens. Bob: No, we'll stop for once. Remember Brad and I can fix just about anything- Brad: Except for- Bob: A broken heart Brad: But, we're working on it. Bob: All right. Brad: Absolutely, we continue to persevere. Visit us on our other social media platforms: YouTube:https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs Wimkin: https://wimkin.com/BobandBrad Mewe: https://mewe.com/i/bobandbrad Minds: https://www.minds.com/bobandbrad/ Vero: vero.co/bobandbrad Steem It: https://steemit.com/@bobandbrad Peakd: https://peakd.com/@bobandbrad For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun: https://amzn.to/36pMekg​ Q2 Mini Massage Gun: https://amzn.to/3oSMBu9​ Handheld Massager: https://amzn.to/2TxZBqU​ Knee Glide: https://store.bobandbrad.com​ Fit Glide: https://store.bobandbrad.com​ Fitness: Resistance Bands: https://amzn.to/36uqnbr​ Pull Up Bands: https://amzn.to/3qmI4Rv​ Resistance Bands for Legs and Butt: https://amzn.to/2G5mXkp​ Hanging Handles: https://amzn.to/2RXLVFF​ Grip and Forearm Strengthener: https://store.bobandbrad.com​ Wall Anchor: https://store.bobandbrad.com​ Exercise Ball: https://amzn.to/3cdMMMu​ Stretching: Booyah Stik: https://store.bobandbrad.com​ Stretch Strap: https://amzn.to/3muStbi Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad​ Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

The Pros for buying the iReliev 5050 TEN: It is a TENS and EMS unit combined - See our video in the series entitled: What is the Difference between TENS (Transcutaneous Electrical Nerve Stimulation) and EMS (Electrical Muscle Stimulation)? Effective Powerful Compact Comes with Hard Carrying Case Comes with Belt Clip Holster Comes with 4 smaller self-adhesive electrode pads and 4 larger self-adhesive electrode pads Has two channels so it can run four smaller pads and two larger pads at once. It is rechargeable Display is back-lit Excellent instructions Two-year Warranty Get a sizeable Bob and Brad discount if you use this link below The Cons for buying the iReliev 5050 TENS unit: More expensive that other iReliev units Need to recharge the unit and the pods separately We are going to provide a step-by-step demonstration of how to use the 5050 TENS unit. If you purchase the 5050 TENS unit, the instructional book included with the purchase will provide the written instructions. For more information on the TENS programs visit: https://www.bobandbrad.com/tens-program If interested in purchasing the TENS/EMS unit by iReliev visit: https://ireliev.com/bobandbrad/?uid=15&oid=1&affid=10 DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician. Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Each year, nearly 2 million Americans seek medical attention for a painful heel. In the US alone, the annual economic cost for managing this common condition is in excess of $300 million (1). While the majority of patients with painful heels respond favorably within 3 months, nearly 10% of patients with painful heels become chronic, experiencing pain and limited function for more than 2 years after the initial diagnosis. Until recently, it was believed the most common cause of heel pain was an over-pronated foot. The logical assumption was lowering of the arch increased tensile strain on the plantar fascia causing chronic pain at the attachment of the plantar fascial to the calcaneus (Fig. 1). Because excessive lowering of the arch is so often managed with arch supports, orthotic intervention eventually became one of the most popular methods of managing chronic heel pain. Fig.1. Until recently, excessive lowering of the arch (A) was believed to increase tension in the plantar fascia (arrow B), producing heel pain by pulling on the plantar fascia’s attachment (star). While orthotic intervention is effective for reducing pain in a wide range of conditions (2), recent research shows that orthotics are not that effective for managing heel pain. In a comprehensive 2018 meta-analysis by Whittaker et al. (3), both over-the-counter and custom orthotics produced insignificant reductions in plantar heel pain when compared to sham orthotics. The reason for the surprising outcome is that excessive lowering of the arch and the development of heel pain are not that strongly correlated (4-6). To determine which biomechanical and activity-related factors might be associated with heel pain, Sullivan et al. (4) took 202 people with plantar heel pain and compared them to 70 asymptomatic control participants. The authors evaluated a wide range of causes for heel pain, including body mass index, foot and ankle muscle strength, calf endurance, ankle and first metatarsophalangeal joint dorsiflexion, foot alignment, occupational standing time, exercise level, and generalized hypermobility. As with other studies, Sullivan et al. (4) found that a more pronated foot was in no way correlated with the development of plantar heel pain. Additionally, chronic heel pain was not associated with tibialis posterior weakness, rearfoot eversion range of motion, dorsiflexion of the first metatarsophalangeal joint, generalized hypermobility, occupational standing time or even exercise level. The only factors that correlated with the development of heel pain were limited ankle dorsiflexion (measured both with knee straight and bent), weakness of the toe flexors, and weakness of the peroneal musculature. The authors of the study emphasize that because these 3 factors are modifiable, they should be targeted in the management of plantar heel pain. The observation by Sullivan et al. (4) that limited ankle dorsiflexion correlated with the development of heel pain was not surprising. Numerous studies have demonstrated that calf tightness correlates with the development of heel pain and that stretching is an effective form of managing chronic heel pain (7,8). It was also not surprising that heel pain patients also had weakness of their toe flexors. Wearing et al. (5) identified toe weakness as a possible cause/effect of chronic heel pain almost 15 years ago. Because flexor digitorum brevis can unload the plantar fascia during propulsion (Fig. 2), strengthening the toe muscles should be an integral part in the management of heel pain. The big surprise of the study was that peroneal strength so strongly correlated with heel pain. In fact, heel pain patients had eversion strength differences more than twice the effect size of any other strength deficit. Until this paper came out in 2015, no other paper had ever evaluated peroneal strength in heel pain patients. It is likely that peroneus longus plays the key role of plantarflexing the first metatarsal (Fig. 3), thereby unloading the medial band of the plantar fascia. The reduced strain placed on the plantar fascia associated with a strong peroneus longus contraction may limit the tensile strain transferred into the calcaneus. Fig. 2. Tension created in the FDB muscle can absorb force that would otherwise be placed on the plantar fascia strain. Since toe flexor and peroneal weakness are so strongly correlated with the development of heel pain, it is important to identify which exercises most effectively strengthen these 2 key muscle groups. Unfortunately, popular exercises such as the short foot exercise, marble pickups, and various elastic band exercises have been proven to produce negligible increases in toe flexor strength (9,10). In contrast, Goldmann et al. (11) recently demonstrated that exercising the toe muscles while they are in a stretched position produces dramatic increases in toe flexor strength. These authors had 15 subjects perform 4 sets of 5 isometric contractions (3-second contractions performed at 90% full effort with the toes dorsiflexed 25 degrees), 4 times per week for 7 weeks. At the end of the study, the subjects had toe flexor strength increases of nearly 40%, along with appreciable improvements in their horizontal jump distance. The authors theorized that maintaining the toe muscles in a stretched position during the isometric contractions created an “optimal overlap of the contractile elements” thereby allowing for enhanced muscle hypertrophy. Prior research has also shown that exercising muscles in their lengthened positions produces significantly greater strength gains than exercising the same muscles while they are in their midline or shortened positions (12). One option for strengthening both the toe flexors and peroneal muscles is to have the patient stand with an AirEx balance pad beneath each foot with their hips abducted 45° and their knees flexed. This position effectively inverts the rearfoot relative to the leg thereby stressing the peroneal muscles. Another very effective way to strengthen both the toe flexors and peroneals in their lengthened positions is with the ToePro exercise platform. This platform has a built-in elevation beneath the toes to duplicate the dorsiflexion angles used in the study by Goldmann et al. (9). The device also has a negative lateral slant that places the peroneal muscles in their lengthened positions (Fig. 4). Performing 4 sets of 25 repetitions 3 times per week very effectively strengthens the 2 muscle groups associated with chronic heel pain. Regardless of which strengthening Fig. 3. Concentric contraction of the intervention is chosen, the latest peroneus longus muscle (A) plantarflexes research shows that evaluating and the first metatarsal during propulsion (B), increasing strength in the toe flexors and thereby reducing strain on the medial band peroneal muscles increasing strength in of the plantar fascia. the toe flexors and peroneal muscles should be an important part in the management of every patient presenting with heel pain. Fig. 4. The ToePro Exercise Platform. The platform angles down on each side to exercise the peroneal muscles in their lengthened positions (arrows in A). Also, the forward crest places the toe flexors in their lengthened positions, allowing for improved strength gains (B). If you are interested in Tom's book Injury Free Running visit: https://amzn.to/2TLzEas References: 1. Tong KB, Furia J. Economic burden of plantar fasciitis treatment in the United States. Am J Orthop. 2010;39(5):227-231 2. Malkin K, et al. A year of foot and ankle orthotic provision for adults: Prospective consultations data, with patient satisfaction survey. The Foot. 2008;18:75-83. 3. Whittaker GA, Munteanu SE, Menz HB, et al. Foot orthoses for plantar heel pain: a systematic review and meta-analysis. Br J Sports Med 2018;52:322–8. 4. Sullivan J, et al. Musculoskeletal and activity-related factors associated with plantar heel pain. Foot & Ankle International. 2015, Vol. 36(1) 37 –45. 5. Wearing SC, Smeathers JE, Yates B, et al. Sagittal movement of the medial longitudinal arch is unchanged in plantar fasciitis. Med Sci Sports Exerc. 2004;36:1761-1767 6. Allen RH, Gross MT. Toe flexors strength and passive extension range of motion of the first metatarsophalangeal joint in individuals with plantar fasciitis. J Orthop Sports Phys Ther. 2003;33:468-478. 7. Riddle DL, Pulisic M, Pidcoe P, Johnson RE. Risk factors for plantar fasciitis: a matched case-control study. J Bone Joint Surg Am. 2003;85A(5):872-877. 8. DiGiovanni B, Nawoczenski D, Lintal M, et al. Tissue specific plantar fascia-stretching exercise enhances outcomes in patients with chronic heel pain. A prospective, randomized study. J Bone Joint Surg. 2003;85- A:1270–1277. 9. Houck J, Seidl L, Montgomery A. Can foot exercises alter foot posture, strength, and walking foot pressure patterns in people with severe flat foot? Foot & Ankle Orthopaedics. September 18, 2017. 10. Spink, M.J., et al. Effectiveness of a multifaceted podiatry intervention to prevent falls in community dwelling older people with disabling foot pain: randomized controlled trial. BMJ, 2011; 342:d3411. 11. Goldmann J, Maximilian Sanno, Steffen Willwacher, et al. The potential of toe flexor muscles to enhance performance, Journal of Sports Sciences. 2012;31:424-433. 12. Noorkoiv M, Kazunori K, Blazevich A. Neuromuscular adaptations associated with knee joint angle-specific force change. Med Sci Sports Exerc. 2014;46:1525–1537.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2021. For the original video go to https://www.youtube.com/watch?v=iI2PSkuDCvg&t=478s Bob: Today we are going to talk about how to get your stomach slim. Brad: SLIM! Tighten it up, Bob. Bob: Slim and tight. I almost said slim and trim. Brad: Well, it could be that too. Bob: In 3 weeks, you’re not going to need to do sit-ups and you’re not going to need to go to the floor. You can do this in your chair? Brad: Yeah, seated position, Bob. It’s very convenient. You have to do it properly though. We want to get that tight tummy, you know, and get it slim and trim. We need to get those muscles toned up. There’s a lot of people who really just do not want to go down on the floor. Bob: Or they can’t get on the floor. Brad: Exactly. Now this can be done at work or at home. You’re not going to do this in a recliner or one of those soft chairs. You need a firm chair. Something that offers good posture. I’m going to use this as a desk. We are going to use a desk an option for resistance. What we are going to do is isometrics to the three primary muscle groups that we are going to address. One is the transverse abdominus, and they are a deep flat muscle. I always think of it like a pancake. It’s a lot of posture and we use that to tighten up and it supports the back and helps with your breathing. There’s a number of things that these abdominal muscles do. Bob: I think you just mentioned to me earlier that it’s like a corset. Brad: Yeah, it wraps around, and goes from the sides to the middle. We are going to address that one first, but we also then will do what everyone knows about, the rectus. The six-pack muscle group which goes up and down. Bob: Rectus damn near killed us. That’s an old joke LOL. Brad: Why, Bob, why? I’m in the middle of a roll here. Bob: Alright, alright, go ahead, keep going. Brad: Then the oblique, the fibers that go kind of at that angle. We are going to hit all three of those. Bob: As Brad alluded to, these all go around and attach into the fascia of the back so if you improve these, you can protect your back. Brad: Back pain, exactly. That’s another benefit to this as well. We are going to look at that first one, that transverse. If you go to your ASIS’s there’s those bones sticking out right about at the beltline. You’re going to go in a little bit, not too far, an inch in, and a little bit down and just feel there. Then what I want you to do, you’re going to feel those muscles contract. You feel them, Bob? Bob: Well, I’m just thinking you could probably kind of just go from the belly button out a little bit, right? Brad: Yeah, we want to get past the rectus. Bob: Oh sure, out a little farther. Brad: Yeah, a little bit. Bob: So, go from the belly button and go out. Brad: The visual cue I want you to think about is taking your belly button and sink it in and push it into your spine. In and up. You don’t have to put your fingers there it just gives you some feedback. Bob: For the first time. Brad: Right. Then you’re going to take your phone, put it right on the desk or somewhere where you can see it. Set it for 10 seconds with a little ringer on there, or just watch a clock or you can count as well. For ten seconds you’re going to hold an isometric. So, it’s in and hold. I’m just looking at the clock here. We still have an old analog clock. You’ll feel those muscles get tight and then relax. Bob: It’s nice, you can actually be working, Brad while doing this. Just tighten without your hands touching it. Brad: Yeah, but if you’re reading, you’re not focusing enough. You’re going to have to take a break to do it right. Bob: They’ll find muscles tighten up or strengthen a lot better if you are focused right on the muscle. Brad: Exactly. You really couldn’t do your work and read and do it properly to get the benefits. Bob: You could make it look like you’re working, ha-ha. Brad: You can do that again, 10 seconds, 3 sets. Take a little break in between. We are going to do each of those and as you get stronger, because if you’re being completely sedentary, you’ll get sore stomach muscles the next day from this. Bob: Surprisingly enough. Brad: Yeah! Especially if you’re really working them hard; the way you should be. Let’s go to the next one. So, you’ll do that 3 times, 10 seconds, little break in between. Next one is the rectus. You don’t have to do them in this order, but I picked this order. The six pack or the 12 pack. In Wisconsin we called it a 12 pack. Bob: You would. Brad: Whatever. It’s a Wisconsin joke. Sorry about that. Anyways, rectus, now this one, I want you to think about bringing your knees up so that gets them going and then you’re going to flex forward. If you have a desk, I’m going to use the desk for resistance. I’m not going to round forward, nice upright posture. Bob: Yeah, keep the back straight. Brad: Lean forward, bring the knees up. You could also do it with your hands right on your knees as well. I’m going to show you one other option which is better than this, but you need a ball for it. So, we’re going to push and again we are going to hold for 10 seconds and then you’re going to relax. Do that three times. If you’ve already got a toned muscle to a certain degree, you can go up to 20 seconds. Bob: So, are you trying to lift the legs up too? Brad: Yeah. Bob: So, you are kind of pushing up with your legs and lifting your heels off the floor. Brad: Exactly, good point, make that clear. If you happen to have a squishy ball. You could use a pillow too. The nice thing about using this ball is it gives you some feedback. It just seems like you feel like you’re doing more if you have some feedback. You can see, I’m squishing the ball. Bob: And lifting the knees up. Brad: Yeah, exactly. You could put the ball under the desk and push it into there and that works too. Just an idea. It makes the exercise work better. Three sets of those and finally we need those oblique muscles that come in at an angle. I just have the desk here because I think you can do it at work. You can do these two or three times a day. You’re going to take the right hand over the left knee. Then bring the left knee up and to the right and push into it at the same time and rotate. Rotate and kind of push down. Bob: Oh man, you really do feel that. Brad: Oh, absolutely. I like the ball if you want to get the ball in there. Bob: If you do rotate, still try to keep your back straight. Brad: Yes, don't hunch over. It isolates pretty well. These are good exercises. Bob: I’m surprised. Brad: Now on this one, you have to go 10 seconds to the right, and then 10 seconds to the left. So, you have twice as many to do. You can’t just do 3 sets of 10. Go one direction and then the other. So, you’re going to do those all 3 x 10 secs, do it once. See if you get sore the next day. As things go on, try to do this at least three times a day. In the morning, afternoon and the evening. It’s going to get those muscles to pull in, but there’s one big thing that is not going to happen. If you do this, that fat that’s around those muscles isn’t going to fall off by just doing this. Bob: It’s not going to tighten up. Brad: This is not a big calorie-burner. It’s going to burn calories. It’s going to tone muscle. You’re going to have to change your diet, but that’s okay. Bob: Yes, diet is number one if you want to lose fat. Brad: Yes. I hate to say this, there are channels out there that say you’re going to burn off these calories by this simple way or drink their little magic juice and it’ll fall off in a week. We can’t promote that kind of stuff because it’s simply not true. Bob: One of the conspiracy theories is that food companies came up with the idea that you can exercise to get the fat off because they didn’t want you blaming their food. Seriously, I’ve read that a couple of times. So, let’s name some of the foods, Brad, that you should try to cut down. You really want to cut down on sugar drinks. Brad: Absolutely. I say just cut them out. Bob is saying, “No,” but I’m saying you get one cheat day. You have three weeks to do this. This is not a big deal. You can do it. Cut the sugar drinks out. No juice. Orange juice, I used to think was so healthy. It has a ton of sugar in it. Bob: Actually, oranges are fine, but orange juice really concentrates the sugar. Brad: You have to look at the ingredients. I’m just saying, eat an orange if you want the vitamins out of it instead of the juice. It’s not processed. Now, this is big for some people. It wasn’t big for me to stop but I quit eating bread. Well, I didn’t quit, but 90%. I’ll still have it occasionally. No pizza. Bob: There’s a lot of carbs in pizza. I’m not saying you can’t, but it’s going to help you if you want to lose weight, to cut them out. Both Brad and I cut down carbs, and we both lost a lot of weight. Brad: You’d be amazed. Then no sugar, no candy, all that garbage stuff. You’ve got to get the real food. It’s going to work, and if you happen to have this in your diet on a regular basis and you cut it out, you’re going to be amazed after the first week. You won’t notice it the first few days and you’re thinking, “Oh, where it is going?” But by that third week you’re going to say, “Oh.” You’re going to be able to eat volume. You’re going to be able to fill up eating good food. Not this stuff, but vegetables, meats, fish. Bob: You didn’t mention the pasta or ice cream. Brad: I was going to save that for you. Bob: You have to cut down on those too. I was a pasta fiend. Brad: I never was. That was easy for me to cut it out, but the ice cream was hard. Bob: There are healthy pastas you can get now though. They are made out of something else. Brad: Yeah, then you got a lot of fiber. It’s easier for me to just ignore it but, if you like pasta there are options for it. You’re going to slim and get tighter doing these exercises and you’re really focused on that diet. You’re going to be amazed how much better you look and feel. Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs Wimkin: https://wimkin.com/BobandBrad Mewe: https://mewe.com/i/bobandbrad Minds: https://www.minds.com/bobandbrad/ Vero: vero.co/bobandbrad SteemIt: https://steemit.com/@bobandbrad Peakd: https://peakd.com/@bobandbrad For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun US: https://amzn.to/36pMekg Now available in EU: https://amzn.to/3eiruwV Now available in Canada: http://amzla.com/t4qn7uniltfb Q2 Mini Massage Gun US: https://amzn.to/3oSMBu9 Now available in UK: http://amzla.com/qe4bmn3puczb Now available in EU: https://www.amazon.de/Massagepistole-Muskelentlastung-Handmassageger%C3%83%C2%A4t-Muskelkater-Entspannen/dp/B08M8YSFC7/ref=mp_s_a_1_2?dchild=1&keywords=bob+and+brad&qid=1620323625&sr=8-2 Handheld Massager: https://amzn.to/2TxZBqU X6 Massage Gun with Stainless Steel Head: COMING SOON! 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Foot Massager: https://amzn.to/3pH2R2n Knee Glide: https://store.bobandbrad.com Fit Glide: https://store.bobandbrad.com​ Fitness: Resistance Bands: https://amzn.to/36uqnbr​ Pull Up Bands: https://amzn.to/3qmI4Rv​ Resistance Bands for Legs and Butt: https://amzn.to/2G5mXkp​ Hanging Handles: https://amzn.to/2RXLVFF​ Grip and Forearm Strengthener: https://store.bobandbrad.com​ Wall Anchor: https://store.bobandbrad.com​ Exercise Ball: https://amzn.to/3cdMMMu​ Pull-Up System: https://www.optp.com/Pull-Up-system-by-Bob-and-Brad Stretching: Booyah Stik: https://store.bobandbrad.com​ Stretch Strap: https://amzn.to/3muStbi Wellness: Bob and Brad Blood Pressure Monitor: https://amzn.to/3hm721f Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad​ Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.