Safe Tablet Use for Kids
Chiropractic for Kids in School, Smart & Safe Tablet Use
You’re probably doing it right now! Using a mobile device to read. I’m sure by now you are aware that the way people typically look at phone and tablets can be quite detrimental to the back and neck. Did you know that cell phone use can double or triple the weight of your head and can strain your neck? Are you currently tiling your head forward to look down at your device? With schools in our area using ipads for learning in and out of the classroom, have you noticed your kids place the ipad on their lap and looking down?
Cell phones and tablets are changing the way our kids access the materials they need in school. The use of these devices influences our posture and body mechanics in unhealthy ways that contribute to neck, upper back, shoulder, and arm pain. Furthermore, poor posture while sitting, standing, walking, or in a static position can lead to more than upper body pain and stiffness—poor posture affects other parts of the spine, such as the middle and low back.
How much does a human head weigh?
Typically, an adult human head weighs between 10 and 12 pounds and an elementary aged kid’s head is around 5 pounds. As the head tilts or angles forward, the cervical spine’s (neck) muscles, tendons, and ligaments support the head during movement and when static (such as holding the head in a forward tilted position.) Even the neck’s intervertebral discs are involved and help absorb and distribute the forces exerted on the neck.
How much heavier is the human head when tilted forward?
Dr. Kenneth K. Hansraj, MD, Chief of Spine Surgery at New York Spine Surgery and Rehabilitation Medicine, created a computer model of the cervical spine. In an article published in Surgical Technology International, he reported that this model showed that the strain on your neck rises as the forward angle of your head increases.
- At 15 degrees of forward tilt may equate to a head weighing 27 pounds.
- At 30 degrees forward, the strain on the neck equals a 40 pound head.
- The greater the angle, the greater the strain: 45 degrees forward equals 49 pounds of strain, and 60 degrees forward equals 60 pounds.
Now consider the fact that the average person is holding his or her head forward to look at a phone or read a tablet for 2 to 4 hours a day, according to Dr. Hansraj. Teenagers spend even more time each day looking down at their devices, he added. As you tilt your head, you also move your shoulders forward into a rounded position, which is another aspect of poor posture. All this excess strain creates extra wear and tear on the structures of the neck, upper spine and back, and contributes to/can lead to severe spinal degeneration that may require surgery. Chiropractic adjustments at an early stage can prevent degeneration.
Postural awareness a positive first step
Making good posture a habit can help prevent neck or back pain from developing, along with related posture and biomechanical problems. Good posture means that your head is upright, your ears are in line with your shoulders, and your shoulder blades are down and retracted. At CHAMP Chiropractic we can assess your child’s posture when using their tablet, provide exercises to improve posture, and strengthen stabilizing muscles.
Here are some tips you can implement right now.
- First, don’t use your cell phone or your tablet for extended computer work, according to Stanford University’s Environmental Health and Safety Department.
- Place the tablet on a table top surface and use a case that props the tablet on 45 degree angle.
- When you use a cell phone, instead of bending your head to look down at it, raise your phone level to or just below your face.
To book a free consultation at CHAMP Chiropractic you can call 317.219.4980 or click HERE. At CHAMP consultations are always free but now through August 15, 2017 children under 15 can get up to three free adjustments.
Learn more about chiropractic for other ages
BY: Ian Stone
chiropractic / chiropractor / kids chiropractic / wellness
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Why do Kids Need Chiropractic Care?
Why do kids need chiropractic care?
Many people primarily think of chiropractic care as a treatment for middle-aged sciatica sufferers or seniors with arthritis pain, and may not realize the benefit of spinal adjustments for kids. The reality is that children will benefit their whole lives from chiropractic screenings and adjustments.
If your kiddo is like mine, he or she is sitting upside down on couches, rolling off the foot stool and more. Kids are active, and it’s easy to assume that their bodies don’t need any additional attention. I’m pretty sure your kid isn’t complaining of lower back pain from bending over to pick up their toys (they’re just complaining in general- not related); however, there is great value in maintaining proper spine alignment.
Chiropractic adjustments for kids can help ensure optimal balance, coordination, nerve signaling, and health. That’s why CHAMP Chiropractic and Dr. Stone is offering a special opportunity for free kid’s adjustments for the next 30 days.
Learn more about specific age ranges and the benefits of kid’s chiropractic care.
- Chiropractic care for infants
- Chiropractic care for toddlers/preschoolers/school-age (Tablets) (Backpacks)
- Chiropractic care for young athletes
Whether you get chiropractic care yourself or you just want the best care for your kids, Dr. Stone at CHAMP Chiropractic can help your family feel better. At CHAMP Chiropractic, Dr. Stone provides free consultations for all new patients (kids and adults), but the opportunity for three free treatments expires August 15, 2017.
Introduce your kids to a healthier life at an early age by calling 317.219.4980 or schedule an appointment online. HERE
We look forward to meeting with you!
BY: Ian Stone
chiropractic / chiropractor / injury / kids chiropractic / wellness
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What’s in that gym bag?
I know if you have seen me walking into the gym carrying my giant bag packed with stuff you are thinking, “Why in the heck do you carry that giant bag with all the stuff in it to the gym everyday?”
It’s not just that I like to pick up and carry heavy things. It’s because I NEED all those things in my bag. I really do. I use them everyday. You may not think you need all of the things but there are a few essentials you might want to consider.
Here are the Top 5 things in my gym bag
1. HYDRATION:
Your body is 60% H2O and if you don’t have enough hydration your body will not function properly.
Here are just a few of the things your body has to deal with when dehydrated:
Your body can’t control its temperature as efficiently.
You will feel fatigued.
Your energy level plummets.
It can cause headaches.
You may have trouble remembering things and concentrating.
Let’s face it working out is hard enough with out starting with all of the above It’s even more important to stay hydrated while exercising so you can perform at your best.
The recommendation for water intake is commonly about eight 8-ounce glasses per day which is about half a gallon. If you are physically active (work out alot) or it’s hot and/or humid outside you need even more. That’s a lot of liquid! Water is great but it gets boring drinking plain old water all day long. I like to put a scoop of Rehydrate in my water. There are lots of different yummy flavors and it also contains electrolytes (these are super important for maintaining the health of your cells and help make sure your nerves and muscles function properly), amino acids (which help feed your muscles), antioxidants (which fight free radicals) and some good carbs (which fuel your muscles for sustained endurance). There are lots of sports performance rehydration drinks out there for you to try just be sure to stay away from those with added sugars and empty calories.
2. SHOES
Workout shoes are expensive. I’m only going to wear mine in the gym. These are not my street shoes for being out and about and walking around the neighborhood, they are my kicking butt at the gym shoes. I can’t stress enough the importance off a good quality proper workout shoe. Improper footwear can cause injuries to your feet, ankles, calves etc. Plantar fasciitis comes to mind, and I hear that it is excruciating. So it’s worth investing in a quality shoe that is specific to the type of exercise you are doing, your foot type and your gait type. I’ve read several articles by experts —how you become a shoe expert I am not sure but anyway — the general consensus is that you should replace them about every six months. Did I mention that workout shoes are expensive? I walk into the gym in my converse or flip flops and change into my workout shoes to save wear and tear on the shoes.
3. PAIN RELIEVER
Yeah so I am not as young as I used to be, I can admit that. But even the youngest, fittest athletes get DOMS (delayed onset muscle soreness). Its that awesome stiffness, discomfort, let’s just call it what it is—pain that you feel twenty four to forty eight hours after a workout. Just because you are sore does not mean that you should skip your next work out though. Topical analgesics such as Tiger Balm, Aspercreme, Benygay and BioFreeze can be effective in providing temporary relief so you can push through the next work out. Stretching, heating pads, warm salt baths and massages are also great for DOMS. Please note that there is a huge difference between muscle soreness from a work out and actual injury pain. If you have an injury you should consult a doctor and follow the physician’s advice. If you are sore from your last work out rub some BioFreeze on it and get back to business.
4. TOWEL
I sweat A LOT. You know that saying that goes, “Nobody ever downed in sweat”? Well, yes I almost have. On more than one occasion I have been in the middle of a workout, it’s a cardio peak, I inhale my own sweat, I choke. I gotta wipe that stuff off my face or I might die! Also sweat in your eyes hurts. Plus you don’t want to drop a bar on your face because your hands are sweaty or slide off your bench or leave a giant sweat angle on the floor for someone else to slip on and fall to their death. Sweat towels, they could save a life.
5. POST WORK OUT SNACKS
Let’s talk about being HANGRY. I love food and working out makes me hungry. Do you know why working out makes you hungry? Because you are burning off a ton of calories in the gym your body knows this and wants to refuel. Post work out snacks are important to restore energy and rebuild muscle. You should eat within thirty minutes to two hours after you exercise. If you can make it to two hours post workout session until you eat you are impressive. I have to eat something in the car on the way home. For real, because I am hungry after a workout. Don’t use your workout as an excuse to eat junk though. Refuel your body with the good stuff. I could go on for pages and pages about the science behind protein synthesis and nitrogen retention and glycogen restoration and all things biomechanics (wait I already lost you back at protein synthesis right) but I will spare you the science lesson and just say that you need the right protein and carbohydrates post work out. So what do I snack on after a work out?
Here’s a quick list:
FitAid — A great post workout drink. It’s full of B vitamins, branched-chain amino acids, L-Glutamine, L-Arginine, Vitamins C and D3, Glucosamine, Turmeric and CoQ10. Again I won’t bore you with science but your body needs all these things especially after a workout. It has a light citrus flavor and it’s carbonated so you feel like you are treating yourself to a soda but it’s healthy!
Quest protein shake — There are a ton of protein shakes on the market but Quest is my favorite because of the variety of delicious flavors. Salted Carmel! Cookies and Cream! It also dissolves quickly and completely in water. Also there is zero sugar in this stuff and it is made with all natural ingredients.
Blueberries — Low in calories but high in nutrients. They are a super food. Studies have shown they lower cholesterol levels, help prevent heart disease, lower blood pressure, help maintain brain function and improve memory and last but not least a recent study shoed that blueberries may help reduce muscle soreness after exercise. Antioxidants are amazing y’all.
Justin’s Nut Butter — I know this sounds hilarious but it is delicious, especially the chocolate almond and they come in individually portioned packages that are easy to throw into the gym bag. Spread some of this nut butter on an apple or banana or rice cake. Yum
Almonds — Speaking of nuts…great source of protein and minerals that your body needs. This is another super food packed with good stuff that will do great things for your body. Just don’t eat too many at one sitting. It’s easy to start popping them in your mouth and loose track of how much you’ve had. Blue Diamond has individual packs that are the perfect snack size.
There is a whole lot of other stuff in my gym bag too UFC gloves, chalk, jump ropes, mini resistance bands, first aid kit, Fitradio, training binder, I could go on and on but that’s a blog for another day.
BY: Trudy Huter
fitness / Fitness Consulting / group fitness / Motivation
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Is it Time to go Shoe Shopping?
Is it Time to go SHOE Shopping?
I know you’re thinking yes…How long will a good pair of workout shoes last? There are MANY factors that go into answering that question, like age, type of activity, frequency of the activity, foot structure, foot health… but as a general rule, workout shoes should be replaced approximately every 6 months! I know some of you who are still sporting your high school track shoes may have just gone into shock, but unfortunately replacing them every 3-9 months is a good policy to follow.
A few tips to follow in determining whether or not it’s time for them to go to shoe Heaven:
- If you take your shoe off of your foot and it is the same shape of your foot – replace it yesterday 🙂
- Press your thumb into the sole to check for the ability to press down and release; once the cushion is worn it will feel hard
- Compare how they feel to a new pair
- Pay attention to aches and pains in your body
How to lengthen the life of your shoes:
- Rotate 2 or 3 pairs of shoes at a time
- Take them off and put them on properly by unlacing them and using your hands rather than kicking them off or shoving your foot in while it is still tied
- Use them just for exercise – you may have noticed that most instructors will walk in with flip flops or boots and put on their workout shoes just before class.
Foot injuries can bring your workout routine to a screeching halt. Pay attention to your body and replace your shoes BEFORE they stop working for you!
Happy Shopping!
Nikki
BY: Dana Stone
feet / fitness / Fitness Consulting / group fitness / les mills / News
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