Author: Monica

10 Reasons You Need To Be Stretching

10 Reasons You Need To Be Stretching

Posted on by Monica

Does anyone else feel like Mr. Frederickson from the Disney movie Up when he gets out of bed in the morning? A couple back cracks here, a big ol’ knee pop there, and Boom I am ready to get the day started. As we age our bodies become more stiff, tight, and rigid. Plus many of us are spending hours behind a computer, working at home, sitting in an office, bent over helping our kids, or standing up cooking and cleaning. One of the best ways to combat these body aches and stiffness is by stretching. I admit that I personally do not stretch enough. But there are numerous reasons I should be stretching more, and you should too. Here are the top 10 reasons you should be stretching.

Reason #1: Decreases Risk of Injury

Stretching helps loosen tight muscles and tissues. It allows the muscles to contract and relax appropriately when performing any type of movement. Having appropriate muscle flexibility reduces the risk of muscle strains. Additionally, flexibility can aid in appropriate movement and function of joints. This prevents other injuries associated with poor posture, arthritis, or other muscle and joint pain.

Reason #2: Decreases Pain and Stiffness

By stretching your muscles your body can move more freely. This will reduce stiffness felt in areas such as the upper back, low back, hips, knees, and feet. Our bodies crave movement. When we are too sedentary or stiff our bodies tend to let us know with annoying aches and pains. Avoiding pain and stiffness associated with immobility can be achieved by regular stretching and mobility exercises.

Benefits of Stretching

Reason #3: Improves Function

As previously mentioned, when muscles are appropriately flexible the body can move more efficiently. Flexibility in muscles and joints allows an increased range of motion and better motor function. Our body functions by muscle groups working together. And often when one muscle group is working (or contracting) the opposing muscle group needs to be relaxing. Stretching allows the muscles to contract and relax appropriately. Proper mobility and flexibility is imperative for success in both athletic interests and everyday activities. With flexibility comes jumping higher and reaching further.

Reason #4: Improves Blood Flow

Stretching is a light form of exercise that facilitates blood flow into your muscles and joints. Tight muscles or muscle trigger points (knots) are often lacking sufficient blood flow and oxygen which leads to a cascade of problems ultimately resulting in elevated pain. Stretching improves the blood flow throughout your muscles and your body which keeps the muscles healthy and happy.

Reason #5: Reduces Stress

As mentioned above stretching is a light form of exercise. Exercise releases a chemical in your brain called endorphins which is a natural “feel good” chemical. Frequent stretching helps reduce stress that is often manifesting as tension felt around your upper back, neck, and head. Flexibility of the head and neck muscles reduces symptoms such as headaches and even jaw pain.

Why You Should Be Stretching

Reason #6: Decreases Recovery Time After Exercise

Often after moderate to high intensity exercise people will experience something known as delayed onset muscle soreness (or DOMS). This is common 24-36 hours after exercise and is due to lactic acid build up following strenuous muscle function. Stretching helps reduce the intensity of DOMS by bringing blood flow and reducing muscle tension and tightness. This aids in a quicker recovery post exercise.

Reason #7: Makes You Taller

Tight muscles are the number one reason for bad posture. Bad posture can cause a forward rounding of the head and neck and associated muscle aches and pains. Stretching of the back hips, chest, shoulders, and neck will aid in a more erect posture. Ultimately this will result in a more upright body position making you look taller.

Reason #8: Increases Your Energy

Stretching helps bring blood flow to all areas of your body, including your brain. Proper oxygen to your muscles and your brain will improve your overall muscle function and energy level. Additionally, less stiffness and rigidity will improve your efficiency of movement, thereby requiring less overall effort.

Reason #9: Improves Your Mood

As mentioned previously stretching releases the “feel good” chemical endorphins which naturally improves your mood. Stretching also results in better function and less pain. And who doesn’t feel better mentally when they feel better physically?

Reason #10: Better Balance

With improved muscle flexibility comes better muscle function. And proper muscle function is required for good balance. Our body works by opposite muscle groups working together. If one muscle group is not sufficiently flexible it will result in improper function of the opposing muscle group also. Balance requires the use of all the muscle groups surrounding a joint to be contracting, relaxing, and sensing where our body is in space appropriately.

How To Stretch

Different Types of Stretching

Alright, now you know why you should be stretching but you may not know how to stretch. Luckily stretching is not a one size fits all kinda deal. There are many different ways to stretch. The right way to stretch for you depends on when you are stretching and what type of activity you are doing.

Different Types of Stretching:

  • Dynamic
  • Static
  • Ballistic
  • PNF
  • Passive
  • Active
  • Isometric

Static and dynamic are the two most common types of stretching. Static stretches involve holding your muscle in a comfortable lengthened position for a set period of time. Dynamic stretching is actively moving your body in a way that stretches or lengthens your muscle, but you are not holding the muscle in a lengthened position.

Dynamic stretching is not the same as ballistic stretching which frequently involves bouncing and pushing your muscles past a comfortable stretching range. Ballistic stretching is common for athletes but not recommended for the average person.

Why You Should Be Static Stretching

How To Stretch

  • Aim to do 5-10 minutes of stretching a day
  • If you are stretching before exercise it is best to perform dynamic stretches to increase blood flow, heart rate, and prepare your body for exercise.
  • Dynamic stretching should be performed within a comfortable range and studies have found this type of stretching is best prior to power or athletic performance.
  • If you are stretching after exercise static stretching is best.
  • When performing a static stretch you want to hold the stretch for 30 seconds. Research has shown this is the amount of time required to allow the muscle fibers to properly lengthen.
  • Just be sure to incorporate some stretching into your daily life for the 10 reasons listed above.

What’s Next?

You can check out a video of my favorite stretches for reduction of neck and back tension below.

Try out more stretches for specific body parts in any of these posts:

How To Head Off A Headache (Neck and Back)

Time To Straighten Up (Chest)

Are Your Feet Killing You (Feet)

Sciatica; A Real Pain in Butt (Butt/Hips)

Motherhood and Low Back Pain (Low Back)

Why Your Knees Hurt (Legs/Knees)

Remember you should always consult with a doctor or appropriate medical professional if you are experiencing an injury or prolonged joint pain. However, stretching is a highly under acknowledged way to treat and avoid pain. Again, I personally know I need to be stretching more often. It is such a simple practice many of us can easily incorporate into our busy schedules to live happier healthier lives.

Happy Stretching!

Monica

How To Stretch

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Wellness Tips for Teachers Who are Teaching Remotely

Wellness Tips for Teachers Who are Teaching Remotely

Posted on by Monica

I think we can all agree that 2020 has been far from the norm. Nothing like a global pandemic to really mix things up. We have had to change the way in which we work and live on so many different fronts. And one of the big changes is many education systems transitioning to learning remotely. I thank my lucky stars that my children are not yet school aged and I am not having to navigate the new and uncharted territory of online learning. I feel for all the parents and teachers who are doing their best to make it work.

If you follow along with my blog you saw that my last post was dedicated to all the grandmas who help us out with childcare. But once our kids get a little older and we ship them off to school our educators are responsible for the well being of our kids. They are next in line as our amazing “childcare providers”. I know my content is generally focused towards moms. But many educators are moms themselves. And when a family friend reached out and asked if I could provide wellness tips for teachers I was more than happy to oblige because teachers care for our kids too. Thank you teachers for everything you do. Here are some wellness tips to hopefully make teaching remotely a little less painful and a little more comfortable.

Tips for teachers working at home

Changes for Teachers Who Teach Remotely

While we likely acknowledge that there are many new stressors and challenges to virtual teaching I think there are some under recognized physical effects as well. Teachers are accustomed to being up on their feet standing, teaching, walking, reaching, squatting and generally  moving about. Suddenly, their entire job has changed in regards to its’ physical demands. Now teachers are spending most of their day stationary, sitting, staring at a computer screen, typing and using a mouse. 

According to an article written online by The Journal, “More than nine in 10 teachers (94 percent) shifted to remote teaching in response to school closures”. This is a dramatic shift. And many of the teachers I personally know are feeling the effects. Common complaints include neck pain, wrist pain, back pain, little finger pain, and eye strain. So check out these work place set up suggestions. And if all else fails, learn some helpful stretches and exercises to relieve muscle aches and discomfort. 

Tips for teachers teaching remotely

The Best Work Place Set Up for Virtual Teaching

With this new sudden shift to virtual teaching you may not have a designated work space. You may be just grabbing whatever chair or table top is around and convenient for use. Well here are some suggestions for setting up a designated work space that is most conducive for body wellness.  

Desk Ergonomics 

Ergonomics is setting up your work place environment to allow your body to work as efficiently and safely as possible. This may not be something teachers thought of in the past. Improper posture or positioning due to poor work place set up can lead to many musculoskeletal disorders. You can read my post about why good posture matters for more of the negative effects of posture.  So here are some general ergonomic tips you want to be sure you are using when working on the computer:

  • All joints (elbows, hips, knees, ankles) should be at a 90 degree angle when sitting at a desk
  • Feet should be well supported either on the floor or with a step stool
  • Computer screen should be straight ahead, at eye level, and one arms length away 

Below are some equipment suggestions to promote good posture and ergonomics when working from home. 

Supportive chair

Try to find a chair to support the natural curves of your spine. Avoid sitting in a very firm chair such as a kitchen table chair. This can cause pressure, pain and discomfort through your pelvis and spine. If you don’t have access to a soft, supportive chair you can sit on a pillow or cushion. Also, you can use a rolled up towel or sweater and place it at your low back to support your lumbar spine. Use arm rests if possible to support your shoulders and elbows. 

Foot Stool

A foot stool can aid in attaining that 90/90/90 posture of ankle, knees, and hips  you want when sitting at a desk. Don’t have a foot stool? Use a small square garbage can turned on its’ side or a thick book. 

Computer Mouse

To protect your wrist and hand muscles you should always use a computer mouse. Do not use the laptop mouse pad that is part of the computer. Using a flat laptop mouse will cause you to hyperextend your 4th and 5th finger which can overstrain those tiny hand muscles. It is best to use a wireless mouse that is ergonomically designed. There are many different types of ergonomic wireless mouses available. I personally have this mouse and it is very comfortable to use.

Wrist Pad

A computer keyboard or mouse wrist pad can also aid in preventing hyperextension of the wrist and finger muscles. A wrist pad can aid in keeping your wrists in a neutral and comfortable position. This can prevent wrist pain and associated diagnoses such as carpal tunnel syndrome.

Standing Desk

One of the biggest culprits for hip and back pain is prolonged sitting. Sitting for extended periods of time causes the muscles on the front of our hips to shorten. This then pulls our pelvic into a forward rotation which can stress out the low back. One solution to this problem is to stand for brief periods of time. A high/low desk is good solution for this problem. However, if you don’t own a high low desk (which you probably don’t) you can place your laptop on some type of bin or container on your counter top. The computer screen should be at eye height. 

Supportive Shoes

If you are doing a lot of standing while teaching remotely, make sure you are wearing supportive shoes. Many people do not think to wear shoes within their house. But wearing shoes/slippers will reduce low back pressure and stress on the knees and feet. 

Wellness tips for teachers teaching remotely

Other Tips for Avoiding Neck, Back, and Shoulder Pain When Teaching From Home

  • Maintain good posture with shoulders down and back, spine straight, and gaze forward
  • Move your head, neck and shoulders around at least once every 45 min. Gentle move your head side to side, squeeze your shoulder blades together, and relax your fingers and wrists
  • Try to direct your gaze to somewhere else in the room for brief periods of time to avoid eye strain and to reset your body

Exercises and Other Wellness Tips 

Our bodies are not meant to be in one single position for any sustained period of time. As much as possible try to switch positions; briefly stand, walk a quick lap around the house, or use a step stool to change where the pressure is on your feet. Try to mentally check in with your body every 30-60 minutes to check your posture, move your neck from side to side, and perform some relaxing diaphragmatic breathing. You can also try some of these exercises below, many of which can be done sitting in your chair at the computer.

Exercises to Improve Comfort During Prolonged Computer Work

stretches for working from home1.Upper trap stretch- Depress your right shoulder and grab the right side of your head. Gentle pull towards your left shoulder. Hold for 30 seconds or more. Repeat 2x on each side.

 

2. Shoulder rolls- Sit up tall with an erect spine. Slowly bring your shoulders up towards your ears, and then roll them back down your spine. Imagine making circles with your shoulders. Repeat 10x. 

 

3. Chin tuck-working from home exercise Think about lengthening the back of your neck while tucking your chin in and down as though trying to give yourself a double chin. Repeat 10x.

 

4. Hip flexion stretch- Stand up tall and hold on to a support surface with one hand. Use your other hand to grab your foot and bring it towards your backside. Gently pull your knee backwards keeping it perpendicular to the ground. You should feel a stretch along the front of your leg/thigh. Hold for 30 seconds and repeat twice on each leg.

 

5. Scapular squeeze- Keeping your shoulders down, pinch your shoulder blades together as if you were trying to get them to meet in the middle of your back. Repeat 10x.

 

 

Tips for Teaching Remotely

Other Exercises & Tips: 

Some other exercises that can aid in keeping your body healthy and feeling well after the work day of teaching online include:

Physical effects of virtual learning

Who Else is Feeling the Physical Effects of Virtual Learning

Again thank you teachers for educating and taking care our children. We know your job just became much harder than it already was. Hopefully these wellness tips and exercises will make teaching remotely a little more comfortable.

Unfortunately, I believe the physical ramifications of online learning are not just limited to the teachers. Parents and the students are probably also feeling the difference between in person learning and sitting (or hovering) over a computer screen five days out the week. Be sure to check back in the coming weeks as I share some helpful suggestions for parents and children on physical wellness during this new age of online learning. 

If you have any other questions regarding physical wellbeing when working from home either as an educator, parent, or for your children, drop your questions and comments below. Feel free to share this with any educators or others you know who may benefit from these wellness tips.

-Monica 

Wellness Tips for Teachers

 

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Top Reasons for Back Pain During Childcare

Top Reasons for Back Pain During Childcare

Posted on by Monica

Between all the lifting, carrying, pushing, pulling, running, squatting, grabbing, and maybe even rolling, taking care of kids is extremely physical. And all of these childcare activities can cause back pain as well as other annoying aches. I consider myself fairly fit and healthy and I have experienced back pain on and off as a result of caring for my children. 

And I am not alone. A study of childcare workers found that pain in the lower back was reported by 40% of workers, followed by pain of the neck (35%), and shoulder (16%). You want to know something? My mom (aka Nana) experiences occasional back pain too. She helps us out regularly with childcare and she does her fair share of wrangling a toddler and a baby. So this post is dedicated to my mom who helps us out with babysitting every other week.

Back Pain and Childcare

 

Grandparents as our Childcare Providers

I don’t know what we would do without my mom. My kids love Nana. She plans crafts, reads stories, and chases them around the house. But, (without sharing any specific numbers) Nana is over half a century old (sorry Nana).  And let’s be real, the body just doesn’t work the same the older we get.

Also, I know my mom isn’t the only grandparent doing us all a solid and helping out with childcare. In fact, according to Popsugar Family, the latest AARP data shows that 38 percent of grandparents play the role of babysitter or daycare provider. So actually this post is for all the Grandmas, G-mas, Grammys, Nanas, and GGs completely killing it as childcare providers. And I think every single mom could learn a helpful tip or two. 

We love you, our kids love you, and most importantly we love that you watch our kids for free…so please don’t get hurt. Keep reading to find out about the impact age has on our bodies and common activities that can trigger back pain during childcare. Also, make sure to follow my simple tips to avoid back pain and what do if all else fails.

The Impact of Age on The Body

Toddler and Back Pain

Let us quick address the elephant in the room and acknowledge that as we age our bodies change. These changes can place the body at an increased risk of injury during the challenging demands of childcare.

Decreased Muscle Mass:

With age there are changes in the nervous system and muscle connective tissue impacting the function of the muscles. Also people often become less active resulting in a decrease in muscle mass.  This impacts the stability of the joints during movement. Decreased strength also places your body at an increased risk of muscle injury.

Arthritis and Stiff Joints:

Arthritis is a natural side effect of aging. We all develop some degree of arthritis as we age due to decreased muscle mass (see above), decreased cartilage, and increased wear and tear. Arthritis can cause stiffness in the joints of the hips, knees, back, and neck decreasing your ease of mobility. 

Common Back Pain Triggers During Childcare

holding baby and back pain

Lifting From Crib

When picking up a child from the crib first pull the baby as close to you as possible. Then try to stagger your legs and bend your knees while trying to keep your back straight. Avoid bending or rounding your back.

Putting In/Out of Highchair

Remove the tray to allow the child to easily slide in or out of the highchair. When picking baby up brace your core and lift with two arms.

Lifting From Floor

Assume a wide stance and bend at the knees in order to lift with your legs. Alternatively you can stagger your feet and lift via a 1/2 kneeling position. Always brace your core and avoid bending and lifting with your back.

How to pick up a toddler to prevent back pain

Holding Baby or Toddler

When holding a child avoid putting them on your hip. This places stress and strain on your low back muscles. Instead hold the baby close to your body center with two arms. Keep your core braced and stagger your feet to reduce low back pressure. When holding a toddler encourage them to wrap their legs around your torso for even less pressure on your arms and back. 

Placing in Lap

Never sit and reach out to pick up and place a toddler in your lap. Instead stagger your feet, assume a lunge position grab child and slowly lower yourself down into the seat. Better yet, encourage the toddler to climb into your lap.

 

picking up a toddler to avoid back pain

Getting Off the Floor

Avoid sitting on the floor for prolonged periods of time. It is also best to avoid positions in which your knees are bent. This can cause joint stiffness and pain which will make rising to stand more difficult. When getting off the floor try to get near a support surface you can use to push/pull up on with your arms. Assume a 1/2 kneeling position, push through your planted foot and pull with your arms.

Tips for Preventing Back Pain During Childcare

Childcare and back pain

Maintain Good Posture

Keeping good posture with your shoulders down and back, spine erect, and hips under trunk will help you avoid injury. Bad posture sets your muscles up for failure. You can read more on the importance of good posture in my post Why Good Posture Matters. 

Strengthen Your Core

One of the best ways to prevent injury to the low back is to have a strong and stable core. Your core muscles protect your spine and decreases the risk of overuse injuries of the low back. You can find some great core exercises in my post 5 Core Exercises for a Better Belly

Practice Good Body Mechanics

Bending, lifting, and carrying the proper way is very important in the prevention of low back pain during childcare. You always want to make sure you are picking up and holding your baby or toddler the proper way. Be sure to follow the tips above and you can read more about everyday childcare body mechanics in my post Basic Baby Body Mechanics and Break Yo Mama’s Back (Body Mechanics Part II). 

Stretch and Stay Active

When you regularly exercise your muscles stay stronger and more flexible. This will aid in the prevention of injury to your low back muscles when caring for babies, toddlers, and older children.

Treating Back Pain

childcare and back pain

Rest

If you unfortunately hurt your back muscles you want to give yourself a day or two of rest. Try to avoid strenuous movements and lifting or carrying anything heavy. Your muscles need a bit of rest and time to heal.

Ice

Ice is a great way to reduce inflammation in the muscles. Applying ice is best for a new (or acute) injury and should be used in the first 24-36 hours after an injury. After 36 hours it is ok to try heat which will bring blood flow and help to loosen tight muscles.

Stretch

After an injury to your back you want to be sure to stretch and move the muscles. This will aid in the healing process and reduce pain and tightness. You can find some great stretches for your low back in my post Motherhood and Low Back Pain. 

Resume Activity

After a day or two of rest it is good to gradually ease back into activity. Of course you want to go slowly and start with activities that do not place excessive strain or pressure on your back. You should always check with your doctor if you continue to experience bad or unrelenting pain in your back.

Other Physical Side Effects of Childcare

 

Unfortunately, back pain is not the only complaint people have during childcare. Childcare is very physical and you may be experiencing pain in your:

Click on any of the above to read the associated post related to each of these body parts. Each post will include more detailed information on causes of the pain, pain prevention strategies, and possible treatment options.

Holding Babies and Toddlers and Back pain

Sharing is Caring

Thank you Grandparents for helping take care of our kids! We know it’s not always easy. Our children are busy, heavy, little balls of joy. So take a little extra time to protect your back with these helpful tips. Be sure to share this post with any loved ones, friends, or family who help take care of children. I believe we all could benefit from one or two of these tips to prevent back pain, no matter your age.

–Monica

Back pain when caring for babies and toddlers

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How I Keep My Body Happy & Healthy While Entertaining

How I Keep My Body Happy & Healthy While Entertaining

Posted on by Monica

I love to entertain. Having friends and family over to celebrate with food and drinks brings me a lot of joy. Over the years we have thrown many 4th of July BBQs, themed dinner parties, fun birthday gatherings, beer tastings, and even simple get togethers. I enjoy being creative with decorations, food, activities and making sure my guests have an unforgettable time.

But you want to know what I don’t love? The back pain, foot pain, and headache that come from running around like a crazy person before, during, and after entertaining. I should know better. Therefore, as my body ages and becomes less forgiving I am starting to implement some tips and tricks to keep my body happy and healthy when entertaining.

staying healthy while entertaining

So with just a few weeks till Thanksgiving, and a little over a month till Christmas I thought it would be the perfect time to share some of these easy tips. And I know these are unprecedented times and you may not be throwing the big family or friend holiday bash like normal. But even if you’re just having your immediate family over or cooking a big holiday meal for your spouse you could still benefit from some of these easy tips.

Tips for Keeping Your Body Happy When Entertaining:

 
Tip 1: Plan ahead

This might seem obvious when throwing a party, but planning ahead can really help prevent body pain. Plan ahead for when you are going to grocery shop, clean, cook etc. so you are not scrabbling to do everything the night before or day of the gathering. Break up the more physical tasks into different days. Plan what you are going to serve 2-3 weeks ahead so you can plan your shopping trips and prolonged cooking. (see Tip #2)

Tip 2: Break up your grocery shopping trips

decrease discomfort while entertaining

Plan ahead and break up your shopping for the event into several different trips. Try to purchase items that can keep in the pantry and/or are bigger and heavier items (bottled water, soda, canned goods) earlier on. This will help you avoid loading up and pushing a very heavy (or even two) shopping carts.

Tip 3. Wear supportive shoes

When standing and cooking make sure your feet are well supported to avoid back, hip, knee or foot pain. Supportive house shoes or an antifatigue mat can be very helpful. Entertaining usually involves a lot of running around to make sure all your guests are happy so on the day of the event be sure to wear comfortable shoes.


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Tip 4. Stagger your feet to reduce low back stress

Another tips for reducing low back pain when standing and cooking in the kitchen is to stagger your feet. Placing one foot on a small stool or even an open cabinet reduces the overall stress that is placed on the low back.


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Tip 5. Avoid reaching overhead with both hands

A big reach overhead with both arms can place your low back at risk for a muscle strain or spasm. Instead grab a step stool to grab items that are out of reach overhead.

Tip 6: Eat and Drink Water

Make sure to eat and drink as you would normally on the day of the event. Fill up a large water bottle and try to keep it nearby as you cook, clean, or entertain. Dehydration can cause increased muscle cramps and headaches. Be sure to serve yourself up a plate of food. Not eating can also lead to headaches, lightheadedness, and even a tendency to overeat later on. Take a second and enjoy whatever delicious food you prepared.


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Tip 7. Welcome Help

If you are anything like me it’s hard to welcome help. But do as I say, not as I do. Welcome help from your spouse, your family, or your kids. Trying to do everything yourself will lead to fatigue and burn out. Refer to Tip #1, plan ahead and delegate tasks.

Decrease pain with entertaining

Tip 8. Stretch

If you feel your muscles tightening up either on the day of or after the event be sure to stretch. Check out some great low back stretches, neck stretches, and knee stretches to help alleviate muscle aches and pains.

Final Thoughts:

The holidays are a time we can all look forward to, no matter how they are celebrated. Be sure to keep your body healthy by implementing some of these tips if you are planning on doing a bit of entertaining. Whether you are an old mom, a new mom, or not even a mom, we can all benefit from a couple ideas to keep our bodies pain free. Be sure to follow along and check out my other tips for keeping pain away during household tasks and caring for kids.

Wishing you and your family a happy, healthy holiday.

-Monica

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