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By incorporating stretching into your morning routine, you will prepare yourself physically and mentally for the rest of the day. Not to mention, taking a few moments for yourself before going in full force for the day can help relieve stress and bring you back to the center. Studies show that stretching can also boost your confidence for the day.&nbsp;Choose a few stretches you may like- they will take less than ten minutes to complete while positively impacting the entire day.Tip: You can practice stretches you learned from your SimpleTherapy app as well- anywhere, anytime!<h2>Child’s Pose</h2>This restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine, all of which can be a bit tight in the morning. It can feel really great if you’ve slept a little “wrong” or twisted up. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot.<ol> 	<li>Begin on all fours on the mat, with your knees directly under your hips but your big toes touching. You can widen your toes if having them touching puts any pressure on your knees.</li> 	<li>Inhale and feel your spine grow longer.</li> 	<li>As you exhale, take your butt back to your heels and tuck your chin to your chest.</li> 	<li>Rest here, with your forehead on the ground and your arms outstretched. You can also put your arms next to your body, palms resting up if you prefer.</li> 	<li>Hold this for 5 deep, even breaths.</li></ol><a href="/uploads/2019/08/Childs-Pose-STOCK-PHOTO.webp"><img class=" wp-image-3701" src="/uploads/2019/08/Childs-Pose-STOCK-PHOTO.webp" alt="" width="347" height="232" /></a><article class="article-body css-1c83am8 undefined"><h2>Cat-Cow</h2>These two poses done together can increase the circulation of your spinal fluid. This will help lubricate the spine, stretch your back and torso, and gently massage the organs in the abdominal area. All of these are good to help you wake up and go into the rest of your day.<ol> 	<li>Push up from Child’s Pose onto all fours, the top of your feet flat, shoulders directly over your wrists, and hips directly over your knees.</li> 	<li>As you inhale, drop your belly, letting your back arch but keeping your shoulders rolled back and down (this is Cow). Look slightly upward toward the ceiling.</li> 	<li>As you exhale, press your hands into the ground and round your upper back (this is Cat).</li> 	<li>Continue moving, arching on your inhales, and rounding on your exhales, repeating this for 5 breaths.</li></ol><a href="/uploads/2019/08/Cat-Cow-2-STOCK-PHOTO.webp"><img class=" wp-image-3702" src="/uploads/2019/08/Cat-Cow-2-STOCK-PHOTO.webp" alt="" width="452" height="301" /></a><a href="/uploads/2019/08/Cat-Cow-1-STOCK-PHOTO.webp"><img class=" wp-image-3703" src="/uploads/2019/08/Cat-Cow-1-STOCK-PHOTO.webp" alt="" width="448" height="299" /></a><h2>Downward-Facing Dog</h2>This pose is great for the morning because it’s a mild inversion. It resets your nervous system, calms the brain, and energizes the body.It can also be therapeutic for sciatica and relieve fatigue. If you have back problems that impact your sleep and leave you achy and tired, this pose is especially for you. Consider doing it for twice as long as suggested below or returning to it between other poses in this sequence for three breaths each time.<ol> 	<li>From all fours, push into your hands, straightening your arms as you raise your hips and straighten your legs. Note: You may want to inch your feet and hands a little farther apart, as a longer stance is normally more comfortable and beneficial. Your heels don’t have to be touching the ground here and won’t be for most people. “Working toward the ground” (not being on your tiptoes) is fine.</li> 	<li>As you exhale, press into your hands and roll your shoulders down and back, moving your shoulder blades down your back and your shoulders away from your ears.</li> 	<li>Your spine should be neutral here. You don’t want your upper spine working too hard, your shoulders hunched, or your belly dropping too far toward the floor in a swayback.</li> 	<li>Take at least 5 deep breaths here, bending one knee and then the other as you do, to gently open up the back of each leg. Settle into the pose by not moving your legs for at least 2 deep breaths.</li></ol></article><a href="/uploads/2019/08/Downward-Dog-STOCK-PHOTO.webp"><img class=" wp-image-3704" src="/uploads/2019/08/Downward-Dog-STOCK-PHOTO.webp" alt="" width="408" height="272" /></a><article class="article-body css-1c83am8 undefined"><blockquote>&nbsp;</blockquote>These are all stretches that you can learn by doing SimpleTherapy sessions. SimpleTherapy allows you to expand your repertoire of stretches! Try completing some SimpleTherapy sessions to discover other stretches and exercises that work well for you.</article>

Morning Stretch Routine

Once ready for a run, you may feel inclined to jet out the door at top speed, or skip the warmup in the interest of saving time. However, those few moments spent on a pre-run stretch will save your joints in the long run and prevent injury. Exercising before a warmup can result in muscle strains or sprains. Luckily, there are several ways to get in shape safely.Here are a few tips to warm up wisely:Start With a WalkWalk slowly for three to five minutes to help ease your muscles and tendons into the range of motion that running mimics. Walking will also warm up your body and increase blood flow to all your muscles. This also helps aid runners who are recovering from an injury.Add StridesDo five to six 100-meter strides. Strides (also known as “pick-ups”) flood the muscles with blood and help your body transition from walking to running. Jog for two minutes, gradually accelerate over the course of 60-100 meters, then gradually decelerate. After each stride, walk around and stretch your legs for 90 seconds, then stride back in the opposite direction.Keep your steps short and quick and keep your feet and legs underneath your torso during each push.Dynamic StretchesDynamic stretching is when you utilize controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, and helps blood flow so that you can run efficiently and free of injury. Jumping jacks, forward jacks, and squats are all exercises that can be done before your run.&nbsp;SimpleTherapy offers online personalized exercise therapy at no cost to all CHOC associates. As a member of CHOCFit, you can log in anytime to relieve pain and prevent injury through our adaptive pain programs. <a href="http://onelink.to/gcr9t3">Download our SimpleTherapy app</a> and start your session today!

How to Properly Warmup Before a Run to Avoid Pain

&nbsp;<a href="/uploads/2019/04/App_Mock_Up_4.webp"><img class="wp-image-3092 aligncenter" src="/uploads/2019/04/App_Mock_Up_4.webp" alt="" width="1091" height="788" align="center" /></a><a href="/uploads/2019/04/SimpleTakeaway-01.webp"><img class="wp-image-3111 aligncenter" src="/uploads/2019/04/SimpleTakeaway-01.webp" alt="" width="1009" height="363" align="center" /></a><img class="alignnone wp-image-3096" src="/uploads/2019/04/iPhoneX-Mockups-UPDATE-02.webp" alt="" width="281" height="527" align="right" /></a>SimpleTherapy is a smart application that eliminates muscle and joint pain with 15-minute guided exercise videos. Now, we have launched our mobile app on the App Store, Google Play and Amazon Appstore!Not only is our exercise therapy platform personalized to your individual pain needs, it adapts to your recovery as well. You have the option to tell us if an exercise was too hard or if it was too easy and your feedback will help our intelligent algorithm to select the next best video for your progression. This makes your SimpleTherapy program truly your own.<blockquote>Pain recovery and prevention should be helpful, not a hassle. That’s why we’ve built the most effortless pain recovery and injury prevention care experience possible.</blockquote>&nbsp;The SimpleTherapy app is a convenient, on-the-go option to treat your pain anywhere, anytime. The app offers the ability to set reminders for sessions based on your schedule. You can access your account through a quick and easy passcode login, and set up a personalized profile. You can track your progress and even earn rewards!<blockquote>?Reminder: You can treat more than one area of the body at a time, personalize your program to your own needs!</blockquote>&nbsp;Here’s what other customers say you can expect through SimpleTherapy:Reduce Pain<ul> 	<li><blockquote>Improve Strength</blockquote></li> 	<li><blockquote>Improve Movement</blockquote></li> 	<li><blockquote>Increase Activity Levels</blockquote></li> 	<li><blockquote>Improve Flexibility</blockquote></li> 	<li><blockquote>Improve Posture</blockquote></li> 	<li></li></ul>SimpleTherapy has the ability to instantly and accurately optimize your care pathway using artificial intelligence and drawing from our extensive database curated over 8 years in the moment care is needed. Research demonstrates that most joint pains and aches-related conditions can be managed or eliminated through the use of early, conservative measures such as exercise therapy. Read more<a href="https://www.simpletherapy.com/research/"> here.</a><img class="alignnone wp-image-3097" src="/uploads/2019/04/Ipad-and-Phone.webp" alt="" width="574" height="424" align="left" /></a>SimpleTherapy’s team of doctors, physical therapists, behavioral therapists and clinical psychologists have designed a treatment regimen that teaches you all the ways you can control your pain. Immediate care is clinically proven to provide superior results including accelerated recovery time and avoiding unnecessary surgeries, procedures, and prescriptions.Now with our newly launched app, you can #ProgressYourself no matter where you are. Don’t have access to a laptop? Have 15 minutes on your break? Have questions for a health coach? Regardless of what the case may be, SimpleTherapy is here to help you.<a href="http://onelink.to/gcr9t3">Download our app</a>!&nbsp;

SimpleTherapy On the Go!

Every day, millions of Americans wake up, go to work, and live their lives with chronic pain. People who experience pain are less likely to perform well and in turn, employers overspend with every employee that is in need of treatment. White-collar workers spend upwards of 8-10 hours seated at a desk while blue-collar workers exert maximum physical strength for extended periods of time. Consistent physical demands in the workplace adds extra stress to the body and limit the overall well-being and quality of life. Many Americans turn to opioids as a temporary fix for their pain and quickly find themselves to be another number in the billions the addiction has consumed.&nbsp;In a recent article published in <a href="http://www.ncbi.nlm.nih.gov/books/NBK92516/">The Institute of Medicine</a>, chronic pain is often accompanied by an inability to establish and maintain relationships, sleep disturbances, anxiety, and depression.Healthcare costs are rising out of control and contributing to America's medical debt crisis.&nbsp;The cause of the crisis is multifaceted, and healthcare costs are often passed on to the patient. Medical expenses and debt can impose significant burdens on American families. The care for joint and muscle disorders comprises a significant portion of overall healthcare expenses.&nbsp;The NPAF reports that one in five families will struggle to pay medical debt each year.&nbsp;Over $30 billion dollars are spent annually in the U.S. outpatient rehabilitation market. Several studies have shown that most patients’ muscle and joint conditions would benefit from a stretching and strengthening program.<blockquote>?Did you know?&nbsp;Paying for physical therapy out of pocket can range anywhere from $75 - $350 per session. Standard out-of-pocket rates average $150 per session nationwide, depending on the length of the treatment plan. <a href="https://www.thumbtack.com/p/physical-therapy-cost">Thumbtack's How Much Does Physical Therapy Cost?</a></blockquote>Employer-sponsored wellness programs such as SimpleTherapy breaks down these barriers and allow patients to take an early musculoskeletal conservative measure that enables them to overcome chronic pain without drugs or surgery. Many employees experience pain, see a doctor, get prescribed medication, and/or are consulted for surgery, which all adds up in bills and fees that may be overwhelming.Through SimpleTherapy as an employee health benefit, care is not only available at no cost to you, it is overseen by clinicians and optimized by artificial intelligence, drawing from our extensive database curated over seven years. Our program is personalized and adaptive to your specific pain-needs.<blockquote>"These exercises are the greatest thing. My pain is dramatically reduced, and they are so easy they only take about 15 minutes. I couldn't believe something so easy would work, but I was desperate to do something non-invasive." -SimpleTherapy Member, USA</blockquote>SimpleTherapy offers a much less expensive alternative -- a wide range of customizable online video programs designed to address muscle and joint pain. We want to address the issue of rising healthcare costs by offering a solution that required no co-pays or extra fees and is accessible anywhere, anytime.SimpleTherapy can help those with chronic pain conditions by providing custom, individualized exercise therapy programs for all major joints and muscle groups.&nbsp; SimpleTherapy may be used to treat and maintain pain as well as a preventative method. The intelligent, interactive exercise programs allow one to remain active while avoiding exercises that can aggravate pain. SimpleTherapy is an intervention method that has provided care for thousands right from the comfort of their home.&nbsp;

How to Avoid Future Medical Costs by Using Your Employer Sponsored Wellness Programs

Managing your weight goals can be a tricky task to accomplish, but it helps to know you are not alone in this journey! SimpleTherapy is a personalized exercise therapy program to help you eliminate muscle pain while meeting your lifestyle goals. Individuals can struggle to meet their weight loss goals when they are experiencing muscle or joint pain. Similarly, it is not uncommon for individuals to have MSK conditions due to carrying excess weight, especially in the back and knees.SimpleTherapy can get you on the right track to Progress Yourself® and maintain a healthy lifestyle.Extra pressure on your joints can cause soreness, tension, and pain. Even a weight loss of 5 or 10 pounds could provide immediate and long-term health benefits. The activities you were once able to do could be a part of your life once again.<blockquote>Did you know? A 2005 study in&nbsp;Arthritis &amp; Rheumatism&nbsp;of overweight and obese adults with knee osteoarthritis found that losing one pound of weight resulted in four pounds of pressure being removed from the knees. In other words, losing just 10 pounds would relieve 40 pounds of pressure from your knees. *<a href="https://www.arthritis.org/living-with-arthritis/arthritis-diet/losing-weight/weight-joint-pain.php">Benefits of Weight Loss by the Arthritis Foundation</a></blockquote>Do you feel the urge to reach for that box of candy or chocolates when you are stressed? There may be a physiological explanation for this almost ubiquitous behavior. In a recent article published in the <a href="http://well.blogs.nytimes.com/2015/04/23/sugar-as-a-stress-reliever/?ref=health&amp;_r=0">New York Times</a>, scientists found that sugar lowered cortisol levels in patients undergoing a randomized trial compared to patients treated with artificial sweetener aspartame. Cortisol is the hormone in the body released during times of stress as part of the “flight or fight” response.These results are very preliminary and are not meant to give an excuse for people to run out and overindulge in sweets, but may shed some light in how we perceive and respond to a stressful stimulus and how we can modulate that response. A time proven stress reliever has been to engage in regular physical activity and exercises. Even if you can’t make it to the gym, a simple stretching routine can soothe those nerves. At <a href="http://www.simpletherapy.com">SimpleTherapy</a>, we have an array of exercise programs for various parts of the body that can help stretch and relax tight muscle groups.SimpleTherapy’s team of doctors, physical therapists, behavioral therapists and clinical psychologists have designed a treatment regimen that teaches you all the ways you can control your pain. Through 15-minute guided exercise videos, you will be able to form a consistent habit of caring for your body and taking some time each day to stretch, eliminate daily aches, and maintain your gains. We have health coaches are available 24/7 to guide and support you.<blockquote>"Great experience for me. I am able to move better and kneel easier now. I do the therapy every day and it is helping me improve my function. Pain still present but lessened." -Ruby C., 66, Gainesville, VA</blockquote>Just like Ruby, thousands of our members have experienced relief in their muscles and joints and have created a therapy routine that is right for their schedule and adapts to their needs. Weight loss is not a goal that takes place overnight, but with the right therapy, balanced meals, and exercise, it is achievable. It is never too late to prioritize your health so you can get back to doing what you love.<a href="http://onelink.to/gcr9t3">Download the SimpleTherapy app</a> and start to #ProgressYourself today!

How Does Excess Weight Impact My Joints and Back?

Many of us spend a significant amount in our cars commuting.&nbsp; According to the U.S. Census Bureau, it is estimated that the average time to work in the United States is slightly in excess of 25 minutes.&nbsp; Being stuck in traffic can cause significant stress and strain on the neck and cause pain and stiffness.While we may not be able to avoid driving our cars, there are a few <a href="http://www.everydayhealth.com/neck-pain/neck-pain-prevention-driving.aspx">simple ways to minimize neck discomfort</a>.&nbsp; Maintaining good posture, good head support and proper mirror positions are easy fixes that will go a long way to make your drive more comfortable.&nbsp; Additionally, a cervical stabilization program designed to strengthen the muscles of your neck and shoulder can help too.Here are a few tips that may ease aches while driving:Start with good driving postureMake sure your seat is adjusted to your specific height to sit comfortably and view the road clearly. The best angle for the back of your seat is at 100 degrees. Keep your hands on the 3 and 9 o'clock positions on the steering wheelSupport your lower backIf your car seat does not offer lumbar support, place a small pillow against the bottom part of your seat back. This maintains the right shape from your tailbone to your neck.Adjust your mirrorsMove your mirrors to give yourself the widest field of vision to minimize head movement or neck strainTake a breakIf you start feeling aches or pains, feel free to pull off at a stop to stretch and walk off any kinks<a href="http://www.simpletherapy.com/choc">SimpleTherapy</a> provides complete exercise therapy programs for the <a href="http://www.simpletherapy.com/programs/neck-pain/">neck</a>, <a href="http://www.simpletherapy.com/programs/shoulder-pain/">shoulder</a> and <a href="http://www.simpletherapy.com/programs/upper-back-pain/">upper back</a> to minimize the stress and strain on your neck.<a href="http://onelink.to/gcr9t3">Download the SimpleTherapy app</a> to start progressing yourself today!

Driving Away Neck Pain!

New studies give spinal manipulation and mobilization a booster shot for chronic low back pain.Chronic low back pain is a widespread health problem, affecting activities of daily living and quality of life. <a href="https://www.healio.com/orthopedics/spine/news/print/orthopedics-today/%7Ba9414d34-3c5f-4206-9bea-7d7584d4bee6%7D/at-issue-chronic-low-back-pain?utm_source=selligent&amp;utm_medium=email&amp;utm_campaign=orthopedics%20news&amp;m_bt=3467164728230">Recent studies</a> on the role of spinal manipulation and mobilization in the treatment of chronic low back pain have been very positive when compared to familiar pain relief methods. Spinal manipulation has been around for thousands of years. This type of treatment is utilized by chiropractors, osteopaths, and physical therapists and hasn’t always been embraced by their medical counterparts. Multiple studies investigating spinal manipulation on low back pain lasting at least six months have shown to improve pain and function over the use of pain medications (NSAIDS and opioids) as well as surgical approaches. Conservative treatments such as spinal manipulation and physical therapy are beginning to become a preferred method of treatment prior to other more invasive procedures. Spinal manipulation is generally safe and when compared to opioids, without any side effects.Although spinal manipulation and mobilization have been shown to have very low risk with a high reward for relief of low back pain, the ideal treatment plan would include a multidisciplinary approach. <blockquote>SimpleTakeaway™Manipulation, along with physical therapy, gentle flexibility and strengthening exercises can keep you in good health and achieve a pain free life.</blockquote>--<a href="/uploads/2018/09/randy-300x300-bg-1.webp"><img class="alignnone wp-image-2483" src="/uploads/2018/09/randy-300x300-bg-1.webp" alt="" width="158" height="158" /></a>Commentary by Dr. Randy Rudeen, DCRandy is a SimpleTherapist and Health and Wellness Coach at SimpleTherapy. He is also a doctor of Chiropractic in Texas and a college biology professor.&nbsp;

Does Spinal Manipulation Improve Chronic Back Pain?

Hip replacement is the surgical procedure of replacing the arthritic hip joint with the hopes of relieving pain and improving function in patients with end-stage arthritis of the hip.Arthritis refers to the wearing away of the cartilage layer lining the ends of the bones causing increased friction, inflammation, pain, and restricted motion.&nbsp; Hip replacement surgery has been shown durable, reliable, and reproducible at relieving pain and improving function.&nbsp; Because of the positive impact on the quality of life following surgery, it was even proclaimed the operation of the century by the renowned medical journal <a href="http://www.thelancet.com/">Lancet</a>.Only you and your doctor can tell if you are a candidate for hip replacement surgery, but following successful replacement surgery, a strengthening program of the hip and gluteal muscles will help recovery and gait.&nbsp;&nbsp;

What is a Hip Replacement?

What is a sports hernia?&nbsp; <a href="http://www.webmd.com/fitness-exercise/sports-hernia-topic-overview">Athletic pubalgia</a> is the scientific term for this condition which until recently has been recognized and diagnosed in patients complaining of recurrent abdominal and groin pain following activities.&nbsp; The symptoms of sports hernia include pain in the lower abdominal area and groin particularly with high intensity and forceful twisting movements.The initial treatment of this condition includes rest, anti-inflammatories, and a stretching and strengthening program of the core, abdomen, and hip groin muscles.&nbsp; In refractory cases, surgical intervention may be required.&nbsp; Several high-level elite athletes have successfully undergone surgical repair and returned to their professional sports.&nbsp;&nbsp;

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