Patients often report difficulty sleeping as a result of having pain when they lay down in bed. In response, therapists will commonly ask the patient what position they sleep in, how they position their pillow(s), and how many pillows they like to use. Pillow positioning is a strategy that can be different for each individual. Below are a few of the many examples of ways to position your pillows to reduce and prevent pain and improve your body alignment for a better night’s sleep!
As a medical professional who not only works with the Chicago Blackhawks but also a large number of hockey players of all levels, one of the more recurrent questions I receive is, “how to adequately warm-up before taking the ice?” My answer is the foam roll, for a variety of reasons.
This weeks stretch is called forearm wall stretch. It’s not so much a forearm stretch as it is a shoulder, upper back and chest stretch. The only thing you’ll need for this stretch is a sturdy wall 🙂
I don’t recommend the stretch for people with severe shoulder injuries or upper back injuries. (more…)
Here we are: the NFL Super Bowl is here. This usually means that my couch game is in full swing, with me parked on the couch watching other people being active. However, this year will be different. I’ve developed a five-pronged approach to a healthy Super Bowl watching experience, based on increased activity, healthier snacking options and better football watching mechanics (seriously). As always, consult with your physician before trying any new exercise or eating routine. (more…)
January is all about loosening the shoulders up! This month we will take a look at four different stretches that will loosen up the muscles in the chest, the shoulder girdle, and in the front and back of the arm. Please remember to honor your body and not overly push yourself in these moves. The shoulder has a very wide range of motion and can be easily injured if stressed too far, so please listen and be aware of what your body is telling you. (more…)
This weeks stretch is called the hero stretch. This one can be very difficult for many people because of tight ankles AND quads, so please go back to the last three weeks‘ stretches to warm up and prepare for this stretch. I do not recommend the stretch for people that have severe knee or ankle problems. The benefits of the stretch are: stretches thighs, knees, and ankles; improves digestion; helps to reduce swelling in the legs for pregnant women; helps to strengthen the arches of the feet.
The seasons are changing and it’s that time of year to keep your health top of mind as we enter cold and flu season. There are a few simple things you can do to protect yourself from getting sick this fall and winter. (more…)
Week 3 of our quad stretches is low or high lunge, depending on your comfort level. I know, you’re going to say, “But Rachel this is almost the same stretch as last week, King Arthur!” I assure it is not 😉 The benefits of this stretch are; it stretches all the hip flexors, (psoas, quadriceps, etc), stretches into the abdominal muscles and up into the chest. It’s a deeper, whole front body stretch as opposed to King Arthur targeting more the quad. I don’t advise this stretch for people with knee injuries. (more…)