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.