One of my favorites items to travel with is the " Stretch out Strap". The strap is 72" long, with 10 loops that your hands or feet can easily fit into. The strap is durable and can be used to perform unassisted stretches.

National Backpack Awareness Day Sept.19,2012

Wednesday September 19, 2012 is National Backpack Awareness Day. It's a day dedicated to the increased awareness of children and adolescence who might be experiencing low back pain from carrying heavy backpacks. Have you ever seen children waiting for the school bus with their backpacks  over stuffed and probably weighing more than the child? AOTA recommends that a child's backpack weigh no more than 10% of a child's body weight.
Backpack awareness day is not just for children - adults should be checking out their briefcases, luggage and purses for the same issues.
Take a look at these safety tip sheets put out by AOTA. Let's try to keep the whole family safe when performing their activities of daily living.
Check out Karen Jacobs, EdD, OTR/L, CPE, FAOTA- youtube video, she will review 3 important tips on selecting the right backpack for your child, packing it correctly, and wearing it correctly.
http://www.youtube.com/watch?v=S4_zMnvJu6Q

I have included tip sheets that you can print out and keep handy.

-Backpack Strategies for Parents and Students
http://www.aota.org/DocumentVault/Backpack/44388.aspx
- Ergonomic Strategies for Carrying a Purse
http://www.aota.org/DocumentVault/Backpack/44395.aspx
- Ergonomic Strategies for Using a Briefcase
http://www.aota.org/DocumentVault/Backpack/44396.aspx
-Ergonomic Strategies for Using a Suitcase
http://www.aota.org/DocumentVault/Backpack/44397.aspx

For more information contact:  Integrated Mind & Body, LLC

Exercise Tip of the Month

Protraction / Retraction of the Scapular

Do you find yourself spending hours slumped over a computer? Are you a new Mom leaning over crib rails picking up your new born? Or are you a knitter, or hairstylist working at your craft or trade? Are you experiencing neck or shoulder pain? You could be experiencing weakness in your scapular muscles.

 What is the scapular? Where is it? And what does the scapular do for me? All good questions!
The scapular is a flat, triangular shape bone located on the upper back. We have two of them. Many of us have no awareness they are even there, until we have pain, shoulder or neck issues. The scapular moves in many directions: elevates, depresses, protracts, retracts, rotation upward, downward,and tips anterior and posterior. That is a lot of movement for such small bones.These movements are directed by a variety of shoulder muscles.

So that brings me to why you are here. Let me teach you a simple exercise that can be done while sitting at your desk, taking a break from your craft or done during a commercial while you are watching  Monday night football.

Sit comfortably in a chair without arms. Try these while you are reading this. Inhale and raise both arms to shoulder level.Then Exhale Do this ,it is part of the exercise. You are half way there! 
 See photo above.  

Now keeping your arms straight out in front of your body, imagine you are trying to "crack a small walnut " with both of your scapulars sliding together. So lets add the breathing now. See photo below.
Inhale and slide both scapulars together to " crack the walnut". It is import to feel openness across  your chest. Exhale and return to the neutral position.

The movement is subtle, but you will feel much better not only as you begin to strength the muscles that  surround the scapular, but also the openness in the chest and the ability to breathe easier. 

For more information on exercises that can be done seated, address ergonomic issues while working and enjoying your craft. contact: 

Ann Marie Turo - Occupational Therapist  annmarie@integratedmindandbody.com to set up an appointment.

Knitters Check out the New Stretch App

Knitters this is a great App to use when we need a stretch break. It is geared toward children but the App will cue you to stop and stretch. No more marathon knitting sessions, and repetitive stress injuries Check it out in the App Store.

Back Issues Got You Down.

Do you have reoccurring back pain that does not go away? Does it affect your quality of life? Pilates may be the the answer. Has anyone helped you strengthen your abdominal muscles, pelvic floor, transverse abdominis, multifidus, and gluteus maximus? If not, find a qualified Pilates instructor that has experience in this area. At Integrated Mind & Body we address this and many other medical diagnosis.

Two New Online Courses for Therapists and Trainers

Looking to add another tool to your tool box in working with rehab patients or clients? 

Two New courses are coming out in the very new future.

Breast Cancer Rehabilitation in the 21 Century using Pilates

&

Using Pilates as a Rehabilitation Tool

Presenters 

Naomi Aaronson, MA OTR/L, CHT, CPI

Ann Marie Turo, OTR/L, Pilates/Yoga Instructor, & Reiki Master

Pilates and Wellness for Survivors

Learn how Pilates can help you regain mobility and strength safely and effectively. Pilates is a wonderful exercise regimen since it emphasizes minimal repetitions with correct form and alignment, promotes lymphatic flow and foster the mind and body connection. We have also included a wellness section that can assist if you are suffering from the side effects of treatment including fatigue, cognitive dysfunction, lymphedema, or peripheral neuropathy. Suggestions are offered to help you perform your daily living tasks more comfortably and safely. There is an extensive reference and resource section for your use.

Manual for sale $21.99 + shipping and handling.

For more information: annmarie@integratedmindandbody.com

Project: Homework Success

The holidays are over and it's back to the daily routine. The kids are running off to school, attending after school activities and then the dreaded homework! How do you instill good study habits that promote, success! The American Occupational Therapy Association has come up with a Homework success tip sheet. Check it out!
http://www.aota.org/DocumentVault/Backpack/44389.aspx

How Healthy Are Your Bones?

Keeping your bones healthy should be at the top of your wellness list whether we are young or old. Osteoporosis is a condition in which bones become weak and break. This is not just a disease that effects women but men also. Find out more information about what foods can make your bones stronger.
http://www.nof.org/aboutosteoporosis/prevention/foodandbones

Smart Tip while Using My Smart Phone

Yesterday was my day to full fill my Jury Duty obligation. So the question was; "What should I bring with me to keep entertained while waiting for my number to be called". Snacks, H2O, reading materials, knitting project, and my smart phone. Perfect I was all set. Well, when I exhausted the first four items on my list I turned to my smart phone and started to play my "new" favorite game. Shanghai Lite. Two hours later still playing, and while trying to beat my times I notice my eyes are beginning to blur and shoulders and neck begin to ache!

Occupational Therapy practitioners who specialize in hand therapy and ergonomics have put together a great new tip sheet on "Using Smart Phones Wisely " to prevent this very thing from happening. Occupational Therapists can teach you different strategies in positioning your phone and body, fit you with a splint if needed, make recommendations on equipment, treat your condition and teach you exercises to strengthen your body.
 www.aota.org/News/Media/PR/2011/Smart-Phones.aspx 
Next time you are in this situation contact your local Occupational Therapist and he or she might be able to teach you a few "smart tips" .

Oh, BTW, I didn't get picked for Jury Duty after all.

Yoga isn't just for Adults

2011 gave me a wonderful opportunity to teach Pretzel Kids Yoga classes in my studio to children ages 18 months - 8 years old. Yoga isn't just for adults! We forget that our children live in a fast-paced,over structured world and face daunting challenges at school, home and with their peers. In addition they may experience difficulty dealing with their ever - changing bodies and emotions. So what do they do when the pressures get to great? They plug themselves into the computer, itouch, or ipod. As a result, there is an increase in obesity secondary to lack of movement, lack of face to face social skills, and less optimal emotional health are just to name of few issues . 

Through yoga, children will learn self care tools, relaxation and breathing techniques; they will gain physical and mental strength and flexiblity all while having fun with their peers. So give your children the gift of yoga!