Don’t Jack up Your Back!
We have to cover the basics, short & simple!
I know safety & wellbeing aren’t as popular to talk about than they should be- It is increasingly important as we get older. Here’s some highlights with links to the full articles if you’d like. …get a back massage on your own terms, not because you’re busted up!
Proper Lifting Techniques
You've probably heard, "lift with your knees, not with your back." But what does it mean?
It means you should never bend forward to lift a heavy object. Instead, you should squat, secure the load, and stand by straightening your legs while keeping your back straight or slightly arched.
Safe lifting involves:
Standing as close to the load as possible
Planting your feet shoulder-width apart with one foot slightly ahead of the other
Bending at the hips and knees only until you're deep in a squatting position
Keeping your head up and straight with your shoulders back to keep your back straight
Holding the load close to your body at waist height
Engaging your core muscles as you push against the ground and straighten your legs
Here are a few essential don'ts to keep in mind for good lifting ergonomics:
Never twist your torso while lifting. Stay "nose between your toes."
Never lift a heavy item above shoulder level.
Never carry a load that obstructs your vision.
Never hold your breath while lifting, moving, and setting the load down. Full Article Here
Bottom line here is be smart, you know your body. Get a Back Belt to help brace your back if needed. Don’t bend. ACT LIKE AN ELEVATOR NOT A CRANE.
Stretch!- 5 min/day makes a difference!
Nobody wants to come to terms with getting older. It’s an uncomfortable subject, especially when you start to feel older. Some simple stretches to get things pumping makes a tremendous difference…if you stay consistent!
Stretching Reduces Fatigue
Stretching increases blood supply and nutrients to joint structures and soft tissues.
Stretching increases soft tissue temperature and allows for greater elasticity of tissues.
Stretching increases joint synovial fluid (lubricant for bones and articular cartilage) that allows greater range of motion and reduces joint degeneration.
Stretching increases a joint’s ability to move through a greater range of motion with less energy required to do so.
Stretching decreases tightness and resistance in tendons and muscles.
Stretching Improves Muscular Balance and Posture
Soft tissue structures often adapted poorly to effects of gravity and poor postural habits.
Stretching realigns soft tissue structures, thus reducing effort to achieve & maintain good posture in activities of daily living.
Stretching Improves Muscle Coordination
Stretching enhances nerve impulse velocity (the time it takes an impulse to travel to the brain and back to the muscle).
Stretching helps opposing muscle groups work in a more coordinated fashion. Full Article Here
5 Minutes.
You have the benefits & the exercises. Now put it to use. If you have kids & grandkids, do it for them. They’ll remember how you we’re able to run around with them.
It doesn’t get simpler than that!