James River PT: Walking and Exercise

HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs. Good For Knee Stiffness www.simpleset.net Try this movement if you are experiencing knee pain. EXERCISE OF THE MONTH

Back To School Tips: Backpack Safety 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 backpack 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. • 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 backpack. Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a backpack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a backpack 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 backpack fits snugly on the child’s back. A backpack 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 backpack’s weight more evenly. • The bottom of the backpack 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 backpack 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. WRONG CORRECT Load too heavy Load nomore than 10%-15% of bodyweight f the child’s body weight. Carry only those items that e contents of the backpack by placing the heaviest dents have 2 sets of books, so as not to have to chool. Help oose a proper backpack and fit it specifically to your nd sizes, nd some have physical limitations that ally, a physical therapist can help improve posture s, and treat pain that can result from improper an also design individualized fitness programs to ong—and carry their own loads! n your area at www.moveforwardpt.com afety Tips the body to bear the weight of the backpack. By ht of the backpack is better distributed. rongest mid-back muscles ackpack is positioned on the back. It should rest oulder straps should be adjusted to allow the child to hout difficulty and allow free movement of the arms. the backpack should not extend below the low back.

HEALTHY RECIPE Crunchy Chicken & Mango Salad INGREDIENTS

peas, thinly sliced diagonally • 2 cups shredded cooked chicken breast • 1 medium mango, sliced • ½ cup coarsely chopped fresh mint • ¼ cup sliced scallions

• ⅓ cup orange juice • 3 tablespoons rice vinegar • 3 tablespoons less- sodium soy sauce • 1 tablespoon toasted sesame oil • 2 teaspoons sambal oelek (optional) • 6 cups thinly sliced napa cabbage • 2 cups sugar snap

• 2 tablespoons toasted sesame seeds

INSTRUCTIONS Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.

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