What’s at the Core of Your Back or Knee Pain? THE MUSCLE THAT’S KEY TO YOUR MOBILITY
If you’re not on close terms with your psoas, it’s time to get familiar. This muscle, pronounced “so-as,” is a key player in your core and comprises the group of muscles called hip flexors. As the only muscle group that connects your spine to your legs, the psoas has a big effect on mobility and posture. Psoas imbalances can contribute to back and hip pain because the muscles in these areas get overused to compensate. Imbalances are usually caused by short and tight or weak and overstretched psoas muscles. Activities that compress your hips, such as sitting, excessive running or walking, and excessive sit ups, can shorten your psoas and even lead to weakness. If your psoas muscles are short and tight, you may benefit from stretching and lengthening exercises. If the muscles are weak and overstretched, they may require strengthening movements. Here are a few ways to begin addressing imbalances. TRY THE CONSTRUCTIVE REST POSITION. This neutral position can help release tension in your psoas. Lay on your back with your knees bent and heels on the floor, and set your feet hip-width apart at a comfortable distance from your buttocks. Don’t force your back to the floor, but
simply rest your hands on your belly and let gravity do the work. Try this rest position for 10 minutes a day.
SUPPORT YOUR SEAT. Sitting for long periods of time can compress and shorten the psoas. To decrease this effect, take regular breaks to get up and move, and practice good posture. If you’re going on a road trip, consider sitting with a rolled-up towel under your sitting bones, which can release pressure on the psoas. GET A MASSAGE. Here’s permission to treat yourself. Because of where the psoas is located, it can be difficult to stimulate, and a certified massage therapist will know how to access it. Regular massages can help with circulation and may improve function. CONSULT A PHYSICAL THERAPIST. If you’re experiencing pain in the lower back, hips, or knees, an imbalanced psoas may be to blame. A licensed physical therapist can recommend appropriate stretching or strengthening exercises depending on what’s right for your body.
A NEWSCHOOL YEAR STARTS A Few Tips to Keep Your Kids Happy and Healthy
Keeping your kids healthy during the summer is just as important during the school year. Diet can be a significant factor to keeping them healthy, but there are other ways to keep your kids in tip-top mental and physical health. PLAYING SPORTS Getting involved in sports is an excellent way for your kids to enjoy the school year. Not only do they help foster team-building skills, but they also keep your kids in shape. Finding a sport that your child enjoys allows them to get involved with something they’re passionate about and gives them an outlet to use their energy. Make sure that your kids stretch and warm up before a practice or a game to prevent injuries. SETTING A SLEEP SCHEDULE Although many kids are reluctant to go to bed, encouraging them to follow a regular sleep routine will help them stay healthy throughout the school year. When kids don’t get enough sleep, they have a difficult time focusing in class and may even nod off, which could get them into trouble. Setting up a consistent bedtime will help them pay attention and learn more in class. It can also help them settle down and fall asleep at the desired time.
BACKPACKS Wearing a backpack is one of the most common ways students transfer their school supplies. However, wearing them also creates
a health hazard when not worn correctly or if they’re too heavy. A great way to counter this is to make sure that the weight is distributed evenly throughout the pack. Packing light will also keep unnecessary weight off your child’s back and prevent them from bending or arching their backs to compensate for the weight. Kids are primarily responsible for how heavy their backpacks are, as they control what they put into them. Teaching them how to disperse the weight and not to carry too much at a time can keep them from hurting themselves. Kids have the energy and flexibility of youth, and they seem to bounce back immediately after an injury. Taking the precautions to keep kids from having to bounce back will keep everyone happy and healthy this school year.
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