Blomeyer Buzz - November 2009 newsletter

• News and upcoming events
• Tip of the Month
• How to avoid bad posture during holiday activities
• Diabetes Awareness Peach Cobbler
• Health observances of the month

How to avoid bad posture during holiday activities

Avoid Bad Posture When You’re on the Road

Your tendency: To slump in your seat - be it on a plane or a train or in a car. But this can overstretch muscles in the upper back and cause the chest to cave in, which encourages shallow breathing. You may also sit for hours on end without taking a stretching break. But too much time in one position can increase the risk of blood clots by hampering circulation.

The better way: To sit with your legs uncrossed, your feet flat on the floor, and your spine straight. Place a small pillow behind your lower back to support it without exaggerating the natural curve. Sit on a folded blanket or a pillow to keep your knees slightly lower than your hips and relieve pressure on your lower back. At least once an hour, take a minute to get up and stretch.

Avoid Bad Posture When You're Cooking

Your tendency: To start your cooking marathon by clearing off the counter and quickly starting to chop. But be aware that a counter too high or too low for your height can force you to hunch over, straining the muscles in your neck, shoulders, and lower back.

The better way: To check the height of the counter before you slice and dice. Put your arms at your sides and bend your elbows to 90 degrees. The surface should be no more than a few inches below your hands. If it’s too low, stack cutting boards; if it’s too high, stand on a sturdy stool. To lessen back strain, stand with your feet shoulder-width apart, shoulders back, and knees soft.