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Hip Flexors Stretches
Alignment Stretches
Back Stretches
Lower Back Stretches
Elbow Stretches
Shoulder Stretches

Hip Flexors Stretches

Your hips help control many forms of movement. You can strain your hip muscles in a variety of ways. Twisting your back to get a good look at that muscle car that just drove by, helping your friend move their couch, and almost every sport on the planet can be common sources of aggravation towards the hip muscles.


Possible symptoms of a hip flexor strain:
  1. Pain when crouching down or bending over
  2. Increasing pain when you lift your thigh toward your chest
  3. Limping
  4. Reduced mobility
  5. Cramping in the upper leg
  6. Stiffness after long periods of no movement (such as sitting at a desk or sleeping through the night)


Many sports can be sources for aggravating your hip flexors, but the most common are running, dancing, and martial arts.


Thankfully, since there are so many ways to aggravate your hip flexors, there are also many ways to stretch them. The stretch featured above is just one way to help alleviate soreness. Call us today, and after we have confirmed the source of your pain, we will work with you to find the best solution to relieve it.

Alignment Stretches

Human alignment is very similar to the alignment of your car. Everything should pass directly through the middle, and if it doesn’t, then things can feel “off balance”. When walking, your weight is passed from leg to leg and supported by your hips, knees, and ankles. A balanced knee transfers weight directly through the center of your knee joint. If the weight is distributed through a different or off-center portion of your knee joint, over time it can cause damage.


Valgus knees can cause an uneven distribution of weight and tend to put more strain on the outside of the knee. Varus knees are the opposite, and can cause extra strain on the inner part of your knees.


The stretch featured above targets your quadriceps, shins, and ankles. It may help alleviate some pain, but we still recommend coming to see us as well. Call us today or fill out an appointment request to get started.

Back Stretches

Your back is a very complex set of muscles and is tied to the function of many other areas of the body. Since it interacts with so many parts of the body, it is common for someone to subconsciously compensate for misalignment with some muscles in their back. This can make finding the root of the pain very difficult. This stretch could help alleviate some amount of pain, but to be sure that the main cause of pain is being addressed, we recommend that you schedule an appointment. It really does take an expert to find the true source.


The Romano Orthopaedic Center has served the Oak Park, River Forest, and Greater Chicago areas for over 20 years. Reach out to us, and we can help!

Lower Back Stretches

Your lower back is integral to the movement of the majority of your body. It’s a complex part of human anatomy and has many different pieces working together to influence different ranges of movement. If you are feeling pain in this region, we recommend coming to see us as soon as possible so we can help get an accurate diagnosis.


Injuries in the lower back can also have many different pain points, some of which could surprise you. All of these can be indicators of something involving the lower back:
  1. Pain surrounding the hips, pelvis, or lower back
  2. Muscle spasms in the hips, pelvis, or lower back
  3. Pain that worsens after a long period of no motion such as sleeping or sitting down
  4. Difficulty transitioning from standing to sitting
  5. Numbness or tingling sensation in the legs or feet


Many things could e a factor that points the the source being the lower back. With so many working parts, it could even be pain in the lower back, but the actual cause is somewhere else entirely. We suggest scheduling an appointment as soon as possible. In the meantime, the stretches featured above could help alleviate a bit of pain.

Elbow Stretches

Pain in your elbow? Thankfully, it is usually not serious. However, your elbow is a very active part of your body. This can make it very frustrating to deal with. It can discourage you from doing your favorite activities like playing golf or tennis. It can even impede your workdays, even if you have a job that doesn’t require you to be physically active.


It is common for elbow pain to come from overuse of the joint. If you have been playing golf frequently, or throwing a football, these can be common causes for elbow pain over time.


We suggest home care, and the stretch above in most cases. If it’s too painful, obviously you should schedule an appointment.
Call us today, or fill out the form on our contact page to get started!

Shoulder Stretches

If you are having general pain in your neck or shoulders, the above stretch can be a good place to start. Neck pain is very serious, and if it is something you are experiencing, we recommend that you schedule an appointment as soon as possible.


This stretch is nice because it is something you can do almost anywhere. You don’t have to lie down or find a chair for support. Just look out for anyone standing next to you, and a don’t try it in a crowded elevator!


The main goal is to get the parts of your upper body to readjust to their normal positions. Over time, their position can change gradually, and then need to be corrected every so often. We do still recommend coming to see us, however, this stretch may help alleviate some pain in the meantime.
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