STRETCH INTO SPRING

It's time to stretch into warm weather!  Many of us are involved in activities like spring cleaning, golf, biking, and gardening, to name a few.  To avoid muscle aches and strains, we need to warm up our muscles before we use them.  Slow, sustained stretching gives muscles the message that they will soon be called into action.  It's very important that the stretch be performed slowly and held, without bouncing, for 10 to 30 seconds.  Our posture is also very important so take advantage of kneelers and step stools for gardening and cleaning to avoid repetitive bending or reaching.  Here are just a few basic stretches that may be helpful.

1) Upper Body Stretch - While sitting or standing, clasp both hands above your head and slowly stretch upward.  Hold.
2) Side Trunk Stretch - While sitting or standing, stretch one arm overhead and slowly bend body to the opposite side.  Hold.  Repeat for other side.
3) Hamstring Stretch - While standing, place one foot on a stool or chair and straighten your back.  Hold.  The higher the surface, the more stretch you will feel behind your thigh.  You want a mild stretch.  Repeat for other leg.
4) Quadricep Stretch - While standing, hold onto a chair and bend your opposite knee.  Reach back and hold your foot to feel a stretch on the front of your thigh.  Hold.  Repeat for other leg.
5) Ankle Stretch - While sitting or standing, bend ankle so toes point toward ceiling.  Hold.  Follow by doing five circles in each direction and then stretching again.  Repeat for other ankle.
   Perform exercises again after your activity, watch your posture, and enjoy a great stretch into spring!

We continue our journey toward health and wellness.

SPRING AND SUMMER SAFETY TIPS FOR KIDS
   Here are a few facts and suggestions  from the American Academy of Pediatrics and Michigan Safe Kids which will make your summer safer and healthier!  It is always wise to review safety with our children.  They really do need reminders.

DROWNING
PREVENTION

Did You Know?:   A swimming pool is 14 times more likely than a motor vehicle to be involved in the death of a child age four and under. A baby or toddler can drown in about 1 inch of water. Nearly every week a baby or toddler drowns in a five gallon bucket. Small children drown silently and in less than one minute.
Prevention TipsAdult supervision is all-important.  Never leave a child alone around water, even for a minute, in the bath, or near buckets, pools, spas, lakes or streams.
Make sure that everyone always wears a personal floatation device (life jacket) when boating.
Make sure that pools, spas and hot tubs in the home or community are in fenced enclosures and/or completely covered.
Always immediately empty water from 5 gallon buckets after use.
Become certified in child & adult CPR and keep your certification.

PEDESTRIAN SAFETY

Did You Know?:  Pedestrian injury is the second leading cause of unintentional injury-related death among children ages 5-14.
Children are vulnerable to the risk of pedestrian death because they are exposed to traffic threats that exceed their cognitive, developmental, behavioral, physical and sensory abilities. Adults OVERESTIMATE a child's pedestrian skills.
Prevention Tips:
Supervise pre-school children at all times.  Children should not be allowed to cross streets alone until 10 YEARS OLD.
Teach children by explaining and by setting a good example:  Stop at the curb, look left, right and left again;  cross when it is clear of traffic;  keep looking for cars as you cross; never run or dash into the street; watch for turning vehicles; BE ALERT.

TRAMPOLINE SAFETY

Did You Know:  An estimated 83,000 people were injured on trampolines in 1996 and most of these injuries happened on home trampolines. Most of the people injured from trampolines are children ages 5-14 years.  The common injuries include:  broken bones, concussions and other head injuries, neck and spinal injuries and sprains/strains, bruises and cuts.
Children are hurt on trampolines due to many reasons:  falling off the trampoline, landing wrong while jumping, attempting stunts, colliding with another person on the trampoline, landing on the springs or frame of the trampoline
Prevention Tips:  Trampolines should never be used at home, in gym classes or on the playground.
Trampolines should be used only in supervised training programs for gymnastics, diving, or other competitive sports and only under the direct supervision of a professional trained in trampoline safety.

PLAYGROUND SAFETY

Did You Know:  It has been estimated that in 1994, over 260,000 children were injured on playground equipment seriously enough to require emergency room treatment.
The most severe injuries and death result from falls from high equipment, strangulation or entrapment of a body part.

Prevention Tips:  Surfaces under play equipment should be covered with energy absorbent material such as wood chips, shredded bark or fine sand.
The diameters of all opening in play equipment should be smaller than 3.5 inches or greater than 9 inches to avoid entrapment of body parts.
There should be no sharp edges, protruding bolts, open S-hooks or narrow gaps in metal connections to avoid cuts or snagged clothing that could cause strangulation.
Constant adult supervision is essential.
 


SUN SAFETY

Did You Know:  Children under 18 years old receive three times the exposure to the sun with direct and reflective sun exposure than adults do .
Using sunscreen regularly for the first 18 years of life would reduce skin cancer by 78%.  One blistering sunburn in childhood doubles the risk of melanoma, an invasive skin cancer.
Sun exposure is cumulative and your skin keeps a memory bank of sun exposure.

Prevention Tips:  Avoid the mid day sun (11A- 2P) and avoid prolonged exposure to the sun whether you use sunscreen or not.
Always use a sunscreen of SPF 15 or higher on exposed areas of  you and your child's skin.  Apply the sunscreen prior to sun exposure (see container for specific instructions) and apply liberally.
Reapply the sunscreen frequently, even if it is "water-resistant."
Infants under 6 months should be protected from the sun and infants over 6 months parents to apply sunscreen.

Treatment of sunburn (mild to moderate) is as follows:  cool tap water soaks to the affected areas for 10-15 minutes 3 to 4 times/day; a bland emollient (Eucerin, Nutraderm, Lubriderm) can then be applied. Petrolatum and petroleum based products should be avoided.  Medications can be given for pain relief.


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St. Francis of Assisi - Ann Arbor, MI

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