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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
Spending the Summer Relaxing and Celebrating America SUBDUED SUMMER PLANS
There was a common thread binding me and so many others on a ceremonious day decades ago: We all became U.S. citizens. Over 50 countries were represented at this event, and the entire ceremony was broadcast across different TV and radio stations. It’s truly a day I will never forget. The first thing Chandana and I did when we became citizens was apply for U.S. passports. We knew we would want to visit India and take our kids there someday, and having a passport gave us that freedom. Nearly every year since then, we have been able to return. Each trip is always a whirlwind: We travel to various regions, introduce family to our children, reminisce with loved ones, and reconnect our children, who were born in the U.S., with their roots. It’s pretty amazing for our kids to experience where their mom and dad grew up. Unfortunately, it has felt more cumbersome to return to India as of late. I’m not sure if this is just because I’m getting older and travel is more difficult, but each year we travel back has been more difficult than the last. For starters, the country is warmer than it used to be, and it seems like every summer, it gets hotter and hotter. The Category 5 hurricane that hit India this May also sent shockwaves through our home country. Luckily, our loved ones only sustained minor damage to their homes and trees, but I cannot imagine the kind
of destruction, much less the kind of heat, the country has to contend with now that much of nature has been uprooted.
We are sad to say that we will not return to India for a visit this year. My children are disappointed by this news, but our travels will be much tamer and quieter than in years past. There is an abundance of local places we would love to travel to, and thankfully, Illinois doesn’t seem to get quite as hot as India does. This year, we are excited to explore more pieces of the country that has been our home for decades now. Of course, I’d be remiss if I didn’t mention our Fourth of July plans and traditions. Every year, we have friends come over, and depending on the weather, we also enjoy the classic American tradition of taking in fireworks. We actually keep fireworks in our home year-round and light them off when friends and neighbors stop by. My daughter Mitali loves fireworks, which is ironic given that she used to cling to Chandana with fear. By the time she was 4 years old, that fear subsided, and now she is very excited about fireworks. There’s nothing quite like the boom and spectacle of a fireworks show, and it certainly makes for a fun summer afternoon. And we don’t even have to travel overseas for this kind of excitement.
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LIMBERING UP For Your Next Road Trip
For the Chest Stand in front of a door frame with one hand pressed on either side and your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. For the Hips While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly elevated above them in your seat. Once you have the opportunity to stop, try doing some hip flexors. Kneel on one knee, slowly push your pelvis forward, squeeze your shoulders back, and open your chest. Hold this position for 15 seconds, then repeat while kneeling on the other knee. For the Legs To stretch out your hamstrings, place your right heel on a small step. Extend your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.
Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop. For the Neck Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm.
CHILL OUT As the scorching summer sun beats down, it’s hard to remember that just six months ago you were shivering through the winter, whether that meant a chilly 50 degrees F or bitter subzero temperatures. But if cooler temps sound like paradise, and a dip in the pool is no longer keeping you cool, it might be time to take a vacation somewhere chilly. Check out these three destinations to avoid the summer heat. Alaska No place says chilly quite like Alaska. Trips to Alaska can be expensive during this time of year, but when you step into that crisp air with a cool mountainous view, you’ll understand why it’s a popular summer voyage. Travelers can choose to fly or take a cruise ship, and many cities feature tourism-packed excursions. A few notable locations include Anchorage, the Kenai National Wildlife Refuge, and Denali National Park and Preserve. Iceland Just as its name suggests, Iceland can be the perfect destination for travelers yearning to get away from the unbearable summer heat. With temperatures rarely exceeding 60 degrees F — the average high for the country — packing is easy for this relaxing
Relax in These Cool Destinations This Summer
vacation. Take a relaxing dip in one of the country’s many hot springs or enjoy
tremendous views of the fjords. Even better, you can tour the country at any time because it’s sunny almost 24 hours a day. What could be
better than a midnight hike around the fourth happiest country in the world?
Norway Just because it’s summer doesn’t mean you have to give up your skiing hobby! Venture off to Norway and experience some of their most popular summer ski resorts. After a day or two shredding the slopes, experience the popular Norwegian Opera and Ballet in Oslo or choose between numerous outdoor and indoor exhibitions. Best of all, you won’t even break a sweat, as the average temperature in Norway’s hottest month barely hits 70 degrees F. Bordering Sweden and northern Finland, Norway can even be the beginning to a cool European tour this summer.
CAN YOU BELIEVE IT?!
COMMON MISCONCEPTIONS ABOUT CHRONIC PAIN
Chronic pain can be debilitating, but the more you understand about what causes it, the greater chance you have of healing from it. Our experts have noticed 10 common misconceptions about chronic pain that leave patients struggling to find relief. Learn more about the top three and find out how to get a copy of our free report on all 10 misconceptions below!
muscles, but a sprain injures your ligaments. The confusion between strains and sprains can come from the connection between ligaments and muscles. Both function to help you move but serve varying purposes. While the muscle gives you mobility and strength, ligaments allow your bone to move securely and connect to other bones.
Misconception No. 1: Pain Is Where the Problem Is
Misconception No. 3: No Pain, No Gain
Pain is a symptom of a greater problem, and it’s not always easy to pinpoint. To understand this, think about what happens when people have heart attacks. Often, the pain isn’t felt in their chest; instead, patients report sharp pain shooting up their left arm and jaw. Chronic pain is similar: Your body is a complex design with parts designed to aid each other due to pain, so when one component fails, it can have drastic impacts on your whole body.
While you work for major gains at the gym, you should not be succumbing to major pains. Instead, recognize that pain is a signal from your body that something is wrong. Continuing to play or work through an injury will only further damage your body, and a physical therapist can help you accurately assess how to correct it. Your physical therapist can help you understand how pain affects you, when discomfort is normal, and what your body will feel like at different stages of recovery. After all, when you know pain, you will know how to gain!
Misconception No. 2: Strains Are Sprains
Though similar in sound, strains and sprains actually affect two different parts of your body. A strain is an injury to your
Learn more about the seven additional common misconceptions of chronic pain by signing up for our free report
GET BACK TO L I V I NG YOUR L I FE
online at SynergyTherapeuticGroup.com. Let our experts help you overcome your chronic pain by calling (618) 529-4360.
LEARN HOW TO MANAGE BACK PAIN AND SCIATICA WITHOUT MEDICATION, INJECTIONS, OR SURGERY.
PALEO TOMATO BASIL SALAD
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The main course on the Fourth of July almost always works with paleo diets, but that isn’t always the case with sides and appetizers. This salad offers a great way to enjoy some paleo fare without having to resort to only eating grilled meats
• 1 small shallot, thinly sliced • 4–5 medium tomatoes, preferably heirloom, seeded and cut into wedges • 6–10 medium basil leaves, cut into ribbons
• 1 tbsp aged balsamic vinegar
• 1 tbsp extra-virgin olive oil • Salt and pepper, to taste
SOLUTION ON PAGE 4
1. Place shallots in balsamic vinegar for 15 minutes. Drain and pat dry using paper towels. 2. Assemble tomatoes on a plate, top with basil and shallots, and season with salt and pepper. 3. Drizzle olive oil over top of salad and serve immediately.
Inspired by Nom Nom Paleo
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WWW.SYNERGYTHERAPEUTICGROUP.COM (618) 529-4360 1110 N. CEDAR CT. • CARBONDALE, IL 62901
INSIDE The Bahinipatis’ Calm Summer 1 4 Stretches for Staying Limber on the Road
Avoid the Summer Heat Somewhere Cool 2 Receive a Free Report on Chronic Pain! Paleo Tomato Basil Salad 3 Hear From Our Clients! 4
SUCCESS STORIES PATIENT
“Hearing the lessons from three voices, I learned them well. After being discharged, I feel great and ready to carry on my home exercise program.” –Stephen D. “I took a long two-week vacation out west in early spring. There were lots of miles of sitting in a vehicle and on a motorcycle, and I started to develop some sciatic nerve pain. After returning home, my pain worsened to an inability to walk and loss of one day’s work. I saw my doctor, who sent me for MRIs and to see a surgeon. I received a referral for chiropractic care by my doctor and steroid injection by an orthopedics neurosurgeon. None of these treatments worked completely for the nerve damage I had endured until I started seeing Subrat. After only a couple of visits, the numbness in my leg and foot went away.” –Lori E.
“I have experienced right shoulder pain for maybe eight years. Some friends who coach youth baseball with me suggested that I get checked for a torn rotator cuff. The problem worsened
10 months ago after several days of fishing — that is casting and pulling up an anchor. By the spring, I was also having trouble sleeping. It also helped me realize the need to strengthen my shoulder muscles and improve my posture. “Most of my sessions were with Claire, who has a gentle and friendly style and what I called ‘healing hands.’ But I also learned about the nature of my problems from Subrat and initially learned the routines of PT with Tyler.
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