Harvard expert gives advice to protect from possible accidents, such as falls and back pain
Mary brought the stairs of her nephew Dylan when the 3 years suddenly thrown to the side, trying to get out of her arms. He had to squeeze the embrace around the child and hold the railing to maintain balance. Their rapid reaction saved them from a fall, but Mary wondered what could do if the situation happened again.
This is not the only type of unpredictable activity that can occur at a time with children full of energy. Here are some suggestions to face possible dangers.
Lift or transport lively children
Like Dylan, small children sometimes move a lot when you try to lift them or take them. “Always take into account the” agitation factor “. Otherwise, you may not be in the best position and end up hurting your shoulders or back, knocking on the child or falling,” says Jim Zachazewski, physiotherapist From the Sports Medicine of Massa Brigham.
Recommends learning to raise children correctly so as not to overload the muscles and joints. “In addition to breeding a bag of 18 tolls substrate for plants, you should crouch a little, bend kneeKeep your back straight, keep the baby right in front of you and get up. Use the leg muscles instead of the back and arms, “explains Zachazewski.
If the child starts to move while you get up or take him, try to put him on the floor or keep him more stopped and take something to stabilize, as Mary did.
And make sure your training includes exercises To strengthen the muscles of the nucleus, shoulders, arms and legs, in particular the quadriceps (on the front of the thighs) and the buttocks. You will find many effective exercises in Harvard’s special health report, Body weight exercise.
Run after the children
Children can run when you least expect it, at home, outdoors or in a shop. Your hurry instinct after them can lead to a fall. “You will chase him, step on a toy, you will lose balance and fall,” describes Zachazewski. “And if you fall, nobody knows where the baby is going.”
To be safe, focus before running. “Search for obstacles on your way, like a stool or toys if you are at home or irregular ground if you are outdoors. Find the freer path. It may not be a straight line”, Gut Zachazewski.
Keeping your balance updated is important. Zachazewski suggests that you train on one foot while leaning on a bench. To make the exercise more difficult, try to stand on a pillow (again keeping the bench), to get used to getting balanced on unstable surfaces.
It also recommends strengthening the legs of the legs and training them to react faster. To do this, be laterally close to a bench, with your feet together. With the left hand holding the bench, place the right foot in front and touches the floor, then turns the foot in the starting position. Do it three times quickly. Then move and touch your foot three times to the side and then three times backwards. Make the movements as quickly as possible. Repeat the sequence several times and then do the exercise on the other side, holding the bench with your right hand and moving the left foot in the same way: in front, on the side and backwards.
Raise and sit often
The children get up and sit all the time, both from a chair and from the floor where they are playing. If you can’t follow, the child can go to another room without you realizing. Or you can hurt yourself when you try to get up or sit, perhaps because it causes a crisis of osteoarthritis in the knee or hip, Pain on the back or suffer a fall.
To improve your ability to lift and sit on a chair, it is necessary to strengthen the muscles of the nucleus, legs and buttocks. Zachazewski recommends strengthening these muscles making “sit and get up” (sit and get up repeatedly from a chair, with the arms crossed in front of the body).
To go to the ground to play with his nephew, Zachazewski suggests before kneeling and then lowering in a sitting position. To get up, roll in the position of four supports, then kneel. Bring a leg in front to kneel with a knee on the floor and then push the front foot against the floor to stand.
“There are no problems resting on robust furniture to help you,” says Zachazewski. “But take this sign that it is time to strengthen the body. If you have not been practicing for some time, ask your doctor to release first. Take into consideration the possibility of working with a physiotherapist or a personal trainer. Strengthen yourself, for you and your nephew.”
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
