Health & Wellness Newsletter by Ellis Physical Therapy
Newsletter Backpack Safety
BACKPACK STRATEGIES FOR PARENTS & STUDENTS
Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps.
Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.
Newsletter Health &Wellness
INSIDE: • Posture Tips For Students • Patient Success Spotlight • Exercise Essentials • Discover How to Live Pain-Free
START THE SCHOOL YEAR WITH THE FASTER PROGRAM
FASTER stands for Fitness and Sports Training Enhanced Rehabilitation. The FASTER program is an innovative method to optimize performance by emphasizing correct biomechanics, core strengthening, and proper muscle recruitment patterns for higher speeds. Training begins with an evaluation to target biomechanical deficits and imbalances which can lead to power leaks. Once these are detected, personalized training programs are formulated to safely meet your individual needs. TheFASTERprogramfocusesonoptimizingthefollowingcharacteristics: Correct biomechanics. This includes gait analysis and correction as well as postural analysis and correction using functional assessment tools. Core strengthening. The core acts as the body’s foundation. With a stable foundation, optimum levels of fitness can be achieved. Vibration training is included to create ideal muscle activation. Proper muscle recruitment patterns. This includes vibration plate and unweighted treadmill training. Jump-on’s and 360’s on our over-speed 28mph treadmill focus on neuromuscular adaptations to increase the efficiency of the first step and increase explosive power and top speed.
Most importantly, this program is safe. We use a system which not only allows you train beyond normal limits but provides for a safe atmosphere. Take your speed and agility to the next level! Optimal functioning of these characteristics not only significantly reduces the occurrences of injury, but also increases: • Speed • Vertical Jump • Agility
• Flexibility • Strength • Balance • Body Composition • Coordination
At the end of the initial program, our average athlete gains: • 2” increase in vertical jump • 2/10 sec decrease in 40 yard dash • 2 sec off their shuttle time
The program is 18 sessions usually 9 weeks or 9 sessions 4-5 weeks. Please contact our office for different rate options.
CALL TODAY! (208) 523-8879
www.EllisPhysicalTherapy.com
POSTURE TIPS FOR STUDENTS
ned by Neil Trickett, Dec 16 2014 — Page 1 of 2
The benefits of good posture are more than just looking good, especially as a college student where you spend most of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall. No worries, though, we have your back and we have some tips for you to improve your posture without even trying. 1. Adjust your backpack: One of the reasons your back hurts is because the weight you carry on your backpack.The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack. 2. Unload your backpack: I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies at your apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture. 3. Wear both straps of your backpack: The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back. Source: https://www.uprightpose.com/blogs/news/how-to-improve-your- posture-as-a-college-student
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DISCOVER HOW TO LIVE PAIN-FREE
At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Patient Success Spotlight
“After years of hearing he’s not fast enough, he can’t jump high enough, he doesn’t have that burst, I decided to do something about it. I stumbled upon FASTER and it changed my game.The next level technology provides a way to improve all those characteristics and reach a new level. I dropped my 40 yard dash time 0.3 of a second and started dunking a basketball just a few weeks into the program. It’s helped me, it can help you!” - Derek Started dunking a basketball just a few weeks into the program! HEALTHY RECIPE www.EllisPhysicalTherapy.com Turkey Apple Cheddar Sandwich It only takes 5 minutes to make this healthy sandwich with whole-wheat bread and the classic combination of Cheddar cheese and apples that your kids will love.
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Eating Right Never Tasted So Good!
INGREDIENTS • 2 slices whole-wheat sandwich bread • 1 tbsp mayonnaise
• 2 oz low-sodium deli turkey • 1 oz sliced Cheddar cheese • 4 to 6 thin apple slices
INSTRUCTIONS Spread mayonnaise on both slices of bread. Top with turkey, Cheddar and apple.
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