Physical Education for Kids at Home

 

If you have found your kids stuck at home due to the coronavirus pandemic, they might be getting a bit antsy as they transition to online learning and spending more time in the house. They may be missing their friends and even be getting tired of watching TV (did you think this was even possible?). 

This is a great opportunity for you to start incorporating physical education (PE) games at home into your daily routines. 

The Benefits of PE in Schools 

While it’s no secret that physical activity is good for kids and their overall wellbeing, why is PE in schools so important? According to PhitWorld, kids benefit immensely from this structured group time because it: 

• Helps reduce stress and anxiety and promotes a positive mood 
• Helps kids look forward to exercise 
• Teaches team building and self-discipline 
• Teaches the importance of health and wellbeing 
• Enforces the importance of respecting others 

During this time at home, kids do not have the same opportunity to participate in physical activity with their peers. 

However, we encourage you to try and find a way to break up the day to allow time for exercise and “PE at Home.” Not only will this get out pent-up energy and provide exercise, but it will give your child a much-needed break from their online schooling. 

PE Games You Can Play at Home 

Don’t forget to start with some basic stretches to get them (and you!) warmed up. 

We recommend trying to dedicate at least 30 minutes, 3-4 times a week to these games and exercises. 

All of these games require minimal equipment and can be done inside. If you have more than one school-aged child at home, you can create structured group time together. Whether it be just you and your child, or several of your children together, here are five ways to create "PE at Home:” 

Circuits 

These are a great way to really get your kid(s) moving. If you have more than one child, this one can invoke some friendly competition. Circuit training works all the muscle groups in a series of exercises. 

This circuit includes: 

• 20 jumping jacks 
• 10 pushups 
• 10 sit-ups 
• Hop from one foot to the other 10 times 
• 10-star jumps (your child jumps and extends their arms and legs outward as far as possible while in midair) 

Have your child(ren) perform these exercises for two circuits, and time them while doing so. They are guaranteed to want to try and beat their first time at least once. 

Hopping Relay Races 

You can also easily hold relay races indoors, just be sure to create enough space. This might include moving some furniture around, or a long hallway works great. If you have other children in the house, this one is ideal. All you need for this is a small object, such as a tennis ball or an action figure. 

1. Set up two lines that your child(ren) can hop back and forth between. With an object in hand, have your child(ren) hop from one line to the other on one foot. 
2. Have your child(ren) pass off the item to the second person, who does the same thing. 
3. You can do this as many times as you wish but be sure to keep the time for each race so your child(ren) can try and beat it. 

For a fun variation: instead of hopping, try skipping or crab walking instead 

Freeze Dance 

Compile a list of your kid(s)’ favorite songs. Have them dance around while you play them but freeze whenever you hit pause. With multiple kids, you can eliminate each one if they move when they are supposed to “freeze.” 

• Tie your string or rope between two places in your home that will allow it to stay taught, hanging slightly higher than your child(ren). 
• Stand on either side of the string and attempt to hit the balloon back and forth over the string. Try not to let it hit the ground. 

Balloon Volleyball 

All you need for this is a blown-up balloon and a piece of yarn or rope. 

Yoga for Kids 

While not as energy expending as some of the other options, yoga will get your kids’ heartbeat up and allow them to stretch their muscles out, a great option after being sedentary for many hours. 

Have your kid(s) try some of these animal yoga poses. You could have them hold each pose for 10 seconds and then switch to another one, allowing them to keep moving but still striving to get the position correct. 

Here’s a fun video you can share with your children to help them learn some new animal yoga poses: 

While your child’s routine may be different than usual, you can manage to keep or create a new routine that they can depend on. Incorporating physical education into their days while they are stuck home will benefit both of you immensely. Allowing them this structured time will help them burn calories and keep their muscles moving. They may even sleep more soundly and be in a better mood throughout this uncertain time period. 

Don’t underestimate the benefits of physical activity. Your child will thank you for it! 

5 Reasons You’ll Love Deep Tissue Laser Therapy

1.    It Works

The number 1 reason you will love laser therapy? It works! When you are suffering from a painful injury or condition, deep tissue laser therapy can provide powerful pain relief, promote tissue repair, and reduce swelling– even when other therapies have failed.

 

2.    It’s Fast

Deep tissue laser therapy treatments are very fast – typically lasting between 4-7 minutes, depending on the size of the area treated. The results are often fast too, with many patients reporting pain relief and improved range of motion after the very first treatment.

 

3.    It Lasts

The therapeutic benefits of deep tissue laser therapy extend far beyond the treatment itself. After each treatment, patients can expect notable pain relief, with the effects lasting longer after each treatment.

  

4.    It’s Safe

Deep tissue laser therapy can be used on most patients with minimal contraindications. With over 1 million treatments performed worldwide each month, it offers a safe alternative to opioid pain killers and surgical intervention in many cases.

 

5. It’s Proven

There is a significant body of evidence supporting the use of deep tissue laser therapy as both an adjunct and a standalone treatment for a variety of musculoskeletal conditions. From head to toe, researchers have concluded that laser therapy is effective for reducing pain, increasing range of motion and improving overall quality of life for patients suffering from many common and difficult-to-treat conditions    

The Healthy Back Checklist

Align Your Posture:
Engage your core by drawing your naval inward and upward. This will also help bring your low back into a neutral position and prevent it from swaying forward.
Without arching your middle or lower back, draw the shoulders blades together on the back. You will feel the hunch come out of the upper back and the chest should feel nice and open.
Draw your chin slightly back so that your ears stack right over your shoulders.
Relax your shoulders down and away from your ears

At your Desk:
Elevate your computer screen so it is at your eye level. Looking down places unnecessary strain on your neck and back.
Sit up tall and try to keep your elbows next to your ribs as you are typing, rather than reaching forward with your arms.
Get up and take a brief walk around the office at least once every hour. It is important to keep your body moving as much as possible.
Always hold your cell phone at eye level when you are texting. Avoid looking down at your phone because this strains your neck. "Text Neck" is a major problem these days.

Diet and Nutrition:
Drink plenty of water. Your vertebral discs are made mostly of water so it is important to keep them hydrated so they remain supple and strong.

Lindstrom Chiropractic Clinic offers a broad range of services to address musculoskeletal disorders, including chiropractic, of course, therapeutic massage, deep tissue laser therapy and rehabilitative exercise - all in one clinic.

LEG LENGTH INEQUALITY RESULTS IN CHRONIC LOWER BACK PAIN

A common problem that often goes undiagnosed, usually resulting in chronic lower back pain, is leg length inequality.

To one degree or another, this condition is thought to affect between 60-90% of the population, so the problem is fairly widespread.  A leg length difference (measured while standing) of 5 mm or greater results in a higher incidence of lower back pain.

The good news is that we can effectively treat this condition with Foot Levelers custom orthotics.

Before beginning treatment of a short leg condition, Dr. Tom performs a simple weight-bearing postural examination to determine if there is any pelvic unleveling and compensatory lateral spine curvature.


Here's what we know:  A year-long randomized trial of 225 patients with chronic lower back pain shows that patients who used Foot Levelers custom orthotics reduced their pain by 34.5%, and improved function by 18.5%.

Patients who used Foot Levelers custom orthotics plus chiropractic care reduced pain by 40.4%, increased function by 32.3%.

If you have this problem, we can help!

HIGHLIGHTS FROM DR. TOM'S 35TH ANNIVERSARY OPEN HOUSE!

CAN VACUUM THERAPY HELP YOU MANAGE PAIN?

Vacuum therapy, or cupping, is one of the specialized therapies we offer our patients at Lindstrom Chiropractic when appropriate.  This therapy delivers increased blood supply to muscles and skin to relieve chronic and acute pain and muscle tension.  (Cupping created a mild sensation at the summer Olympics  when it was used to treat members of the U. S. swimming team.)

When treating acute back pain, this therapy uses large cups to create a strong vacuum that mimics the rolling action of deep tissue massage to draw out inflammation with little or no pain.

Vacuum therapy is also beneficial in speeding recover from surgical procedures.  For example, patients with severe burns or deep abdominal scars, such as C-sections, use cupping to loosen and soften rigid tissue, no matter how old the scar is.

Cupping often creates a deep sense of relaxation.  Many patients have reported a deep warmth and tingling sensation long after the treatment has ended.

LINDSTROM CHIROPRACTIC PREPARES FOR 35TH ANNIVERSARY

How time flies!  It doesn't seem possible, but it has been 35 years since Dr. Tom first opened the doors to his Aurora practice.

To celebrate this anniversary, the Aurora Regional Chamber of Commerce will hold an open house
at Lindstrom Chiropractic Clinic on Wednesday, September 20 from 3:30-7:00 PM with a ribbon cutting ceremony scheduled for 4:00 PM.

35 years of service to the community is quite a milestone.  Please mark your calendar and join us for the festivities. Lindstrom Chiropractic Clinic is located at 1965 W Downer Pl, Aurora, IL 60506. Click on this Google maps link for directions.