Back to school means back to backpacks -- and possible back strain for kids. Libby Norris tells us how to keep kids strong and tall.
How does a backpack relate to fitness?
- Posture and balance are central to your fitness
- Decrease in physical activity and strength
- Increased time on computers and video games leads to more forward flexion and posture problems
Your Shopping List to Choosing a Healthy Backpack
- Lightweight fabric
- Fit the right scale - backpacks should be appropriate to size
- Thick padded straps - 2" minimum
- Individual compartments to meet needs - distributes weight better
- Opt for wheels
- Once you have your backpack make sure it's used properly
5 Tips for safe backpack use
- Avoid the shoulder sling
- Weigh the backpack and keep it to 10 per cent of your child's body weight
- Keep it to the waist. Make sure the backpack is set so that it doesn't hang below your child's waist
- Check your posture periodically
- Using the belts around the bell and the chest can take as much at 50-70 per cent of the weight off the shoulders and spine
To combat the possibility of back problems due to the use of backpacks, Libby Norris suggests children engage in core training.
What is core training ?
Core training involves:
- Abs
- Low back
- Glutes
- Hamstrings
The key to success with core training is to strengthen all the muscles involved in balance so they can work effectively as the body's "girdle" or posture protection.
Here are some core training exercises.
Stability Ball
| Exercise | Description |
|---|---|
|
Sitting |
Simply sitting on the stability ball promotes good posture, activating the core muscle to stabilize the body. Try shifting the hips from side to side, circles each way, bringing hips forward and back. |
|
Swimming |
Lie face down with the stability ball in the centre of your belly and arms and legs outstretched touching the floor Lift one hand and the opposite leg up at the same time Switch to the other hand and leg - like you're swimming with straight limbs |
|
Lateral Reaches |
Lie on the stability ball in a bridge position - with head and upper back on the ball, feet under your knees and hips lifted Stretch both arms out to side parallel to the floor Roll and reach to one side - almost losing balance - and then pull back in Repeat to the other side |
Medicine Ball
| Exercise | Description |
|---|---|
|
Standing Crunch Play |
Stand holding the medicine ball with both hands in to the chest Crunch from side to side - to the side and slightly forward - like you have a stitch in your side Make it fun and play it as partners! Pretend to reach to tickle your kids at the side of the ribs in a random manner, making it a core and a reactive drill! |
| Pass Backs | Stand with a partner back to back with one person holding the medicine ball
Turn and pass it back to your partner and continue passing it around and around Make sure you stop and go in the other direction as well |
Foam Rollers
| Exercise | Description |
|---|---|
| Being Laid Back | Using the 锟� or full roller, lie on your back on the roller with the torso on the full length, keeping your feet on the floor
Support your head with your hands if you're taller than the roller! |
| Dead Bug Drill | Lie with your torso on the full or 锟� roller
First, raise one leg and find and strengthen your balance. Then hold with the other leg lifted Once you build that stability, lift both knees up above your hips and hold Finally, start with the knees lifted and then drop one leg at a time just touching the toe down onto the floor and then lift back up in a slow and controlled motion |
Why is it so important for kids?
Core training for children is important because of the following factors:
- Reduced physical activity in and out of school
- Increased sedentary time in sustained and awkward postures including computer, commuting, gaming and TV
- Increased incidence of obesity
- Increased weight and use of backpacks
- Improper use and fit of backpacks
What core training exercises are appropriate for children?
Ages 2-3
- Hop two feet, then one foot
- Balance beam walks along curbs
- Swimming
- Balancing on a fit disk
Ages 4-5
- Biking
- Hopscotch
- Swimming
- Fun with a small stability ball
- Lying on foam rollers
Ages 6-9
- Dead bugs
- Leg tosses
- Pilates ball tosses
Ages 10+
- More traditional crunches
- Lateral shifts
- Fit stone games
