T I GER- ROCK MART I AL ARTS Hear what Clint Asay, owner of Tiger- Rock, had to say about the Fitness Lab after our mobility workshop last month: “We are honored to partner with The Fitness Lab and believe in the work they can do for our athletes! They have given our team fantastic training and insight to better our range of motion, strength, and recovery. Thank you for all you do for Tiger-Rock!”
B A C K T O S C H O O L B A C K P A C K S A F E T Y BACKPACK STRATEGIES FOR PARENTS AND STUDENTS
W E A R I N G T H E B A C K PA C K : • 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.
Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does yourchildhave thesesymptomsafterwearing 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. L O A D I N G T H E B A C K PA C K : • 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. LEARN MORE!
Tiger-Rock Martial Arts is a partner with the Fitness Lab that seeks to pursue and challenge athletes of all abilities to R15E and transform themselves and their world. Click the button below to reserve your free trial class!
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THORACIC ROTATION Relieves Back Pain
Sit with your arms folded in front your chest. Rotate your upper back to one side while keeping your lower back tight and as still as possible. Rotate to the other side, then repeat the motion 6-10 times. Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.
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