Back In Motion Chiropractic September Newsletter

September 2014

Construction has begun

Two additional rooms have been started in the north section of the building. These two rooms will be serving as individual massage therapy rooms for each of the massage therapist. This will allow them to hold more office hours to accommodate their clients. It will also grant them the space to maneuver around comfortably when doing full body massages.

Currently John Jones RMT is available Mondays, Tuesdays, Thursday 8am-9pm and available for weekends upon request.
Nicala Codling RMT is available Wednesday, Fridays and Weekends 9am-9pm. Trained in Cranialsacral therapy and reiki, please ask if interested in trying either of these techniques.

September is back to school! Parents are cheering but not necessarily the kids.
This is also the time of the year to think about backpacks. What to look for and how they should be packed.

Pack it Light. Wear it Right

Kids and backpacks just seem to go together. Whether you are heading out on holiday with the kids or sending them off to school, chances are they’ll be packing a backpack.

You have your own load too, whether it’s a fashionable new purse or a suitcase packed to bursting. Knowing how to choose, pack and lift backpacks, shoulder bags and luggage can prevent them from becoming a pain in the back.

Our common-sense guide will spare your back:

BACKPACKS

Choose carefully: Go for lightweight vinyl or canvas. Pick a pack that has two wide, adjustable and padded shoulder straps, along with a hip or waist strap, a padded back and plenty of pockets.

Pack it properly: Make sure the backpack contains only what is needed for the day or the activity. Distribute the weight of the contents evenly. The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s body weight.

Wear it right: Both shoulder straps should always be used, and adjusted so that the pack fits snugly to the body without dangling to the side. Never sling a backpack over one shoulder. You should be able to slide a hand between the backpack and the carrier’s back.

It's a fact! More than 50 per cent of young people experience at least one episode of low back pain by their teenage years. Research indicates one cause is improper use of backpacks. So pack it light and wear it right!

SHOULDER BAGS

Choosing a Shoulder Bag: Whether your bag is a purse or home to your laptop, choose one with a wide, padded adjustable shoulder strap.

Packing a Shoulder Bag: Divide the contents among multiple pockets to help distribute the weight and keep items from shifting. Your bag should not weigh more than 10 to 15 per cent of your body weight.

Carrying a Shoulder Bag: Don't always carry your bag on the same shoulder, switch sides often so that each shoulder gets a rest. Try not to lift the shoulder on which the purse is carried, ideally wear the strap across your chest.

LUGGAGE

Choosing Luggage: Look for sturdy, light, high-quality and transportable pieces. Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.

Packing Luggage: Over-packing is a pitfall. Ensure your luggage is never too heavy for you to pick up.

Lifting Luggage: Place carry-on luggage into the overhead compartment by first lifting it onto the top of the seat. Use your knees, not your back to lift!

The Last Word: Carrying a heavy load that is poorly distributed can cause a number of problems including muscle strain, headaches, neck, back and arm pain, and even nerve damage. It pays to pack it light and wear it

Backpack 101

Kids think it’s “cool” to strap on their backpacks and head out to school. But if they don’t know how to choose, load, lift and wear a pack properly – these all-important accessories can be a pain in the back.

Teaching children the importance of properly using their backpacks is key to helping them avoid injury.

Backpacks can affect your children's health
Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.

Prevention is key
Choosing the right backpack: Go for lightweight vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets.

Packing it properly: Make sure your child’s pack contains only what is needed for that day, and that the weight is distributed evenly. The total weight of the filled pack should be no more than 10 to 15 percent of the wearer’s body weight.

Putting it on: Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, and then adjust the straps to fit comfortably.

Wearing it right: Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. You should be able to slide your hand between the backpack and your child’s back.

Your child’s backpack shouldn’t be a drag. Maintaining good back health in youth may help prevent back problems in later life. So, pack it light and wear it right!

If you would like to read more about these stories, or other health related articles please visit: ontario chiropractic association

EXERCISE & NUTRITION

5 Easy Exercises to Get Your Kids Excited About Fitness

Even in today's ultra-competitive, fitness-focused age, health experts generally discourage high-intensity, weight-based training by children and adolescents. One reason is that children are still growing, making them more susceptible to potential injury, particularly joint injuries.
No parent wants their child suffering a knee or shoulder injury at age 10 that could affect them for the rest of their life.
All warnings aside, no one's recommending your child sit on the couch all day or exercise purely by "going outside to play." Kids of all ages can try these fun, easy body-weight exercises with you to get a healthy start to core-building, strength-training habits:

Exercise 1: Push-Ups: Teach your kids proper form from the get-go: hands slightly wider than shoulder-width and positioned at chest level (higher or lower will stress the shoulders); when pushing up, don't completely lock out the elbows; and of course – you see this all the time with kids – keep the head / back / legs essentially in line (no "butt-in-the-air" push-ups). Goal: See if you child can do one the right way, and then build to at least five.

Exercise 2: Planks: Essentially the push-up position, except the arms are bent at the elbow so the forearms rest on the ground, not the hands. Teach your child to keep their "core" tight (stomach) and to look straight down, not ahead (the latter position could strain the neck). Goal: 30 seconds or more.

Exercise 3: Squats: With feet approximately shoulder-width apart and the child holding a towel tight over their shoulders, instruct them to bend their knees as if they're going to sit down on something. The key here is to avoid rounding the back; the movement should focus on the quads (front of the upper legs) and the buttocks. They are not bending over; they are bending their knees and lowering their butt toward the ground in a controlled movement (holding the towel over their shoulders like a barbell will help). Goal: 5 reps at first with correct movement.

Exercise 4: Lunges: From a standing position, take one big step forward (e.g., the left leg), bending the knee until the upper leg is parallel with the ground. Simultaneously, the right knee should bend forward, but the right foot should not move. Again, instruct your child to keep their back straight and look straight forward. Goal: 5 reps on each side.

Exercise 5: Reverse Crunches: Position your child flat on an exercise mat, with their back (particularly the lower back) tight against the mat. The movement here is simple: bend the knees and bring them toward the chest. Make sure your child avoids craning their neck or excessively elevating the knees / legs (i.e., up over the head). They should feel their abdominals contract with each lift. The upper back / shoulders should maintain as much contact with the mat as possible. Goal: 10 reps or 10-15 seconds of repetitions.

Once you teach these moves to your child, they can complete the entire routine in only a few minutes – and get a great core / strength workout in the process. Get your kids engaged in their own health with these and other great exercises that put little stress on their developing bodies while teaching them the power of exercise! Talk to your doctor for more information.

If you would like to read more about this story, or other articles like this, please visit:
Article from: To Your Health, August, 2014 (Vol. 08, Issue 08)

Getting started

One of the first things you’ll need to think about is where you can fit 15 minutes of activity into your daily schedule. It depends on your personality and lifestyle. Consider that ‘morning people’ often like to get their 15 minutes in before they go to work. Other personality types prefer to take time during the lunch hour. Of course, there are also people who prefer to fit their 15 minutes of activity in after dinner – and that will work too.

No-cost activities

The Fit-in 15 program consists of three types of simple, no-cost activities: cardio activities, strength exercises and flexibility stretches. It’s important to vary these activities (take a walk and/or choose from the stretches and strength exercises that the program provides), and the only requirement is that you do something for 15 minutes every day.

Why cardio, strength and flexibility activities?

Cardio activities are good for your heart, lungs and circulatory system. And, moving your body feels great! To get started, walking is the simplest cardio activity you can do.
Strength exercises, such as biceps curls and pelvic lifts, focus on your muscles. Muscles help support all the joints in your body and are important for do-ability.
For example, without them you can’t open lids, or carry luggage, pets or young children!
Flexibility stretches are all about keeping you limber… for bending, reaching and turning with ease. Most people don’t stretch their muscles enough and wonder why they feel stiff and sore.

Your own personal coach

A little encouragement can go a long way, and Fit-in 15 also provides regular e-mail reminders, encouragement and praise for fitting in 15 minutes of activity a day. You go girl! (or boy!)

Change your life in 15 minutes a day

Keeping active will help improve your physical health, increase energy and put a smile on your face! And once Fit-in 15 activities become a habit – and they will in almost no time – you may want to schedule even more move-your-body time into your day.

September 2014

September is back to school! Parents are cheering but not necessarily the kids.
This is also the time of the year to think about backpacks. What to look for and how they should be packed.

Pack it Light. Wear it Right

BACKPACKS

SHOULDER BAGS

LUGGAGE

EXERCISE & NUTRITION

'Fit-in 15' online program

Getting started

No-cost activities

Quote of the Month:

"You're off to great places. Today is your day! Your mountain is waiting, so get on your way!" Dr. Seuss

Clinic Hours
M/W 8am-5pm
T/Th 8am-7pm
F 8am-12pm

Chiropractor
Dr. Amanda Everaert

Registered Massage Therapists
John Jones M/T/Th
Nicala Codling W/F/ Weekends

Available 7 days a week 9am-9pm

September 2014

September is back to school! Parents are cheering but not necessarily the kids. This is also the time of the year to think about backpacks. What to look for and how they should be packed. Pack it Light. Wear it Right

BACKPACKS

SHOULDER BAGS

LUGGAGE

EXERCISE & NUTRITION

'Fit-in 15' online program

Getting started

No-cost activities

Quote of the Month:

"You're off to great places. Today is your day! Your mountain is waiting, so get on your way!" Dr. Seuss

Clinic Hours M/W 8am-5pm T/Th 8am-7pm F 8am-12pm

Chiropractor Dr. Amanda Everaert Registered Massage Therapists John Jones M/T/Th Nicala Codling W/F/ Weekends

Available 7 days a week 9am-9pm

September is back to school! Parents are cheering but not necessarily the kids.
This is also the time of the year to think about backpacks. What to look for and how they should be packed.

Pack it Light. Wear it Right

Clinic Hours
M/W 8am-5pm
T/Th 8am-7pm
F 8am-12pm

Chiropractor
Dr. Amanda Everaert

Registered Massage Therapists
John Jones M/T/Th
Nicala Codling W/F/ Weekends