Get Physically Ready for School with Boulet PT and Wellness!
August 10, 2015
Get Physically Ready for School!
Soon the leaves will start to change colors, football season will be gearing up, and the autumn breeze will be blowing in. All of this can only mean one thing, another school year is just around the corner! It's time to gather up all of your school supplies, stock up on your uniforms, and prepare for another year of learning. Before you dive nose-deep into the books, make sure to swing by Boulet Physical Therapy & Wellness for your sports physical. If you or your child is even considering trying out for the team, make sure to be well prepared. Don't get held up the week of tryouts trying to squeeze in an appointment for a physical. Boulet PT & Wellness can get you set up and ready to score big for your school. It's as easy as calling 337-264-9856 or emailing email@example.com to schedule an appointment. Beat the rush and schedule your appointment for your sports physical today!
Once you've gotten your sports physical all taken care of, it's also important to make sure you will be taking care of your back and posture this school year. Textbooks carry a lot of weight, making it feel like you are literally carrying the weight of the world on your shoulders. Instead of causing physical stress on top of the stress of your upcoming math test, use these 6 helpful guidelines to prevent backpack injury.
Choose the right size backpack.
The size backpack you buy should be comparable for your body size. A good guideline for selecting the correct size is to choose a bag that sits about 2 inches above your waist when the shoulder straps are nice and snug.
Lighten your load.
Try to keep your backpack weighing no more than 15% of your body weight when it is filled. For example, a person weighing 120 pounds should not carry more than 18 pounds in his backpack (multiply your weight by .15 to get the max of what you should carry). Find your backpack is heavier than it should be? Take out the non-essentials like personal items that can be kept in a locker instead. Still too heavy? Take out one of the textbooks and carry it to help.
Lift with your legs.
It sounds silly, but putting on your backpack with proper form is just as important as working out with proper form. Make sure to bend at the knees and lift with your legs to put on one shoulder strap at a time.
Position your backpack properly.
There's always some new "cool way" to wear backpacks. There's the "one shoulder", the "cross body", and even the "frontal carry". None of these, however, will feel cool when you injure your back. Wearing your backpack incorrectly can cause muscle strain. Backpacks should be worn on your back wearing both shoulder straps in a comfortably snug position. It is also recommended to use a waist strap if your backpack has one to help evenly distribute the weight. Good posture is just as important. Make sure to stand tall and sit up straight whenever your backpack is on.
Get and stay fit.
Exercising regularly and maintaining your fitness by staying active can help build the strength you need to carry a heavier backpack load. Cardio, strength training, and flexibility are all key components to being fit and healthy.
Set a time limit.
Aim to wear your backpack for no longer than 30 minutes at a time. If you must carry it for a longer duration, do your best to lighten the load as much as possible.
No matter what style backpack you choose this year, remember these guidelines to help make this school year a painless one. Now that you've got your appointment for your sports physical scheduled and you have your backpack safety tips on hand, it's time to hop on the bus and gear up for another exciting school year. Keep the grades up, stay fit and active, and GO TEAM!
We are hosting a Lunch & Learn series that takes place in our office on the first Wednesday of every month. Due to Labor Day week, our second Lunch & Learn will be on Wednesday, September 16, 2015 from 12:15pm - 12:30pm. September's topic will be "Dry-needling". Lunch will be provided, and anyone is welcome to attend. The lunches will be free; we just ask that you RSVP by emailing firstname.lastname@example.org or calling our office at 337-264-9856. RSVPs will be accepted until 12pm the day before each lunch. Join us for this unique experience and get a chance to meet our team!
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