Prevent Pain with Morning Stretches

UPWARD STRETCH
Start by sitting in a comfortable cross-legged position on the floor or on a yoga mat. To get your blood flowing and wake your body after a night’s rest, lace your fingers together and raise your hands above your head. Make sure your palms face upward and you’re pushing the sky away from your body. It’s important you are sitting up straight and elongating your spine so you’re also feeling this stretch in your rib cage as well as your arms. Hold the pose for about 10 seconds or a few deep breaths and then repeat this pose leaning over to your left, and then your right.

NECK AND SHOULDER STRETCH
In the same cross-legged position, sitting up nice and tall, Let your ear fall right towards your shoulder and hold that pose for a few breaths. Then, let your head start to rotate down, dropping your chin into your chest and circling slowly until you’ve met back at your right shoulder. Reverse the circle stopping at your left shoulder for a few breaths then continuing around slowly until your ear is again over your left shoulder.

HIP STRETCH
Change up your cross-legged position into a triangle with your legs, placing your left foot on top of your right knee. Be very careful in this stretch as to not over extend you ankle or push too far to bother your knee. Sitting up tall, hinge forward at your waist. Slowly forward fold over your legs and if it feels good to you, sway just a bit left and right. Hold this pose for a few breaths or about 15 seconds. Sit up, and then switch legs so your right foot is on top of your left knee. Repeat the same actions, hinge forward, sway and hold for about 15 seconds.

SPINAL TWIST
Laying flat on your back, bend your right leg (keeping your foot on the ground) and slowly rotate your bent leg over your left leg with your left hand. Keeping both shoulders on the ground, rotate your head to the right. Hold this stretch for about 10-15 seconds. Return to center and switch legs. Bend your left leg (keeping your foot on the ground) and slowly rotate your bent leg over your right leg with your right hand. Keeping both shoulders on the ground, rotate your head to the left. Hold this stretch for about 10-15 seconds.

HAMSTRING STRETCH
Staying on your back, with a squared pelvis, keeping your leg straight, begin to lift your right leg. As you lift your leg higher and higher, if you’re able to get ahold of your ankle, calf, or foot, slowly pull the leg closer to your body – again keeping the leg as straight as possible without adding strain to your knees. This stretch isn’t intended to get you in the splits, but rather as a way to wake up your legs. Hold the pose for at least 10 seconds. With your leg raised, you can also rotate your ankles. Slowly bring your leg down and repeat on the left side.

QUAD STRETCH
You can do this post on the ground or standing, you choose. If on the ground, roll to one side with your hand placed under your raised head and your bottom leg extended. Bend your top leg back and use your top arm to assist in gently pushing the leg towards your behind. Maximize this stretch by squeezing your butt while active in the position. Hold the pose for at least 10-15 seconds. Roll to the other side and repeat. If you’re standing, the pose will require a bit more balance but the action is very similar. Standing on one foot, bend the other back and assist the bend with the same side arm for a deeper stretch. Holding the pose for at least 10 seconds, bring your leg down and repeat on the other side. You can also use a wall or bar for stability if you choose the standing option.

How We Team Up Against Sports Injuries

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We offer a comprehensive approach to sports related injuries and are focused on getting to know you, your injury, and exactly what you need. After starting with a detailed assessment of the problem at hand, we take a history of the injury, perform sports medicine appropriate physical exams, order imaging if necessary, and provide a custom tailored plan just for you. Whether it’s your shoulder, elbow, wrist, neck, low back, hips, legs, knees, ankles, feet, or all of the above—we’re here to help. Most importantly, we’ve got the modern tools and a crew that can.

 

Speaking of, our sports medicine team is led by Dr. Arayan, a physical medicine and rehabilitation physician. This type of physician is an expert in nerves, muscles, and bones and treats injuries that affect how people move. With passion for his specialty, he offers a variety of treatments including joint injections, trigger point injections, epidural injections, bracing, ergonomic recommendations, training alternatives and strategies, medications, and therapy and exercise prescriptions. Dr. Arayan diagnoses a condition, develops a plan, and stays in contact with your therapists as we all work on your progress, together. Our focus is always to get patients back into the game of life, the safe and healthy way.

 

The way we look at it, wellness is our sport. And we activate our teamwork to get you back into yours.

 

Hoo-rah!

The Chicago Sports and Spine Team

 

For help diagnosing and treating pain, contact Chicago Sports and Spine Pain Management Physicians at (312) 623-7246.

To reach out to Chicago Sports and Spine:

Facebook: https://www.facebook.com/ChicagoSportsSpine/

Twitter: https://twitter.com/endpain

Blog: http://www.chicagosportsspine.com/news/

Website: http://www.chicagosportsspine.com/

Localized Relief. Right in Your Neighborhood.

Ever wonder what pain management magic we’re up to behind our South Loop doors?

Wonder no more.

In our latest video, we give a deeper look into what we do and how we do it to bring you the ultimate in pain relief.

What’s most important to us is getting to know you. Our open, comfortable environment allows us to take our time to learn more about what hurts, what lifestyle or health factors may be contributing, and why it might be happening. From there, we implement our multidisciplinary approach and involve our full team of doctors  to assess the most effective solution to your specific case. Together, we bring you the best next steps to take for the quickest relief.

Our therapies, treatments, and bounty of resources allow us to help you live your best life, and that’s what we’re here for. For more on this, we’ll let the video do the talking.

Learn more about life without the ouch factor and feel free to let us know what you think. Want to swing through? Please do. We love chatting about this stuff.

Knowledge is power,

The Chicago Sports and Spine Team

For help diagnosing and treating pain, contact Chicago Sports and Spine Pain Management Physicians at 312-623-7326.

To reach out to Chicago Sports and Spine:

Facebook: https://www.facebook.com/ChicagoSportsSpine/

Twitter: https://twitter.com/endpain

Blog: http://www.chicagosportsspine.com/news/

Website: http://www.chicagosportsspine.com/

YouTube: https://www.youtube.com/channel/UCJWiM1_Wu-WFKSZ0euLkp_g

Fresh For Summer with a Brand New Site

Our daily focus is bringing you the very best. Typically, this is expressed in our multidisciplinary approach to delivering pain relief, but this time, we dipped into digital and spruced up our website.

Now, we are excited to announce that our brand new site is live!

Check it out and all the ways we can help you slip into summer with ease. Jump into the pool without a care. Jog along the lakefront with fluidity. Smile as you step your way through Navy Pier’s splendid stretch. No matter what aches and pains burden you, we’re here to provide you all the relief possible.

You deserve the best. And whether it’s your pain relief or your experience on our website—we’re sticking to it.

Let the good times roll,

The Chicago Sports and Spine Team

For help diagnosing and treating pain, contact Chicago Sports and Spine Pain Management Physicians at 312-623-7326.

To reach out to Chicago Sports and Spine:

Facebook: https://www.facebook.com/ChicagoSportsSpine/

Twitter: https://twitter.com/endpain

Blog: http://www.chicagosportsspine.com/news/

Website: http://www.chicagosportsspine.com/

Let’s Garden… Pain-free!

Beautiful weather is here, and there’s no better time to get out and enjoy the weather. It’s a perfect time to fix up the yard or get your summer garden in shape for the season. But as we all know, gardening can be very wearing on the body. Bending, leaning, kneeling, squatting, standing, and moving your body into awkward positions can leave you with aches and pains, and the strong thought that you’re “never gardening again!” Don’t sacrifice homegrown vegetables and beautiful landscapes. With these simple tips, you can get back to enjoying gardening, pain-free!

Warmup.
It may sound silly, but warming your body for gardening will help prevent injury. Start with a few simple stretches that will stretch your legs, strengthen your back, stretch out your shoulders and relax your neck.

Small, Short-Term Goals are Key.
It’s possible you’re looking at your backyard and making quite the long to-do-list, but remember, you don’t have to accomplish it all at once. Be modest, give yourself a few, small tasks a day. You can pull the weeds on Saturday, turn the soil on Sunday, and so on and so forth. Though your yard work or gardening may take a couple extra days, your body will thank you for it.

Slow and Steady.
The best part of gardening is that it’s not a race, and it can be rather relaxing if you let it. Get started at a comfortable pace that will not exhaust you. It’s likely you will be more productive, have better quality work, and lower the possibility injury if you’re not speeding through the process.

Water Breaks.
It’s not only important to hydrate, but it’s extremely important to give yourself a break every hour. Give yourself 5 and stretch your body, sit down, and have a glass of water. If you have an area of your yard that’s shaded, take a break from the sun as well.

Friends Help Friends Garden.
We know that asking for help is one of the hardest things for people to do, but we want to protect your body from pain, so please, ask for help! It’s likely you’ll be moving something that is heavy or awkward and rather than hurt yourself doing it alone, ask a friend or neighbor to assist. Also, an extra hand may come in handy when putting bushes or trees in the landscape and make for a great conversation while doing so.

Soften the Blow.
When gardening, you spend a lot of time on your hands and knees. For those with chronic pain like arthritis, this is something that HAS to be avoided. You can buy foam pads for your knees to create less impact, work with long-handledtools to create less stretching, practice container gardening versus landscape gardening, and also raise your garden anywhere from 4-8 inches from the ground. Most importantly, always listen to your body.

Sit Back and Enjoy.
You worked hard. Relax.

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