Traveling That Won’t Cause Back Pain

Turns out, there is a science to the way we carry our things. Waking up sore after a hurts-so-good workout = fine. Waking up sore after a day of trudging through the airport? Something we’d like to avoid at all costs. Often, the reason you hurt after a day of travel—or a day on the trails—has to do with what you’re carrying. Some bags are friendlier to your body (your arms, your shoulders, your back) than others. So before you commit to another trip spent hauling luggage through airport terminals or lugging an ill-fitted pack up hills, consider splurging on a new bag—with these pieces of pro advice in mind.  (Related: Gifts for the Adventure Traveler with Constant Wanderlust)  Spinner Bags While they were dorky in middle school, spin bags are everywhere. But nowadays, just being on wheels isn’t enough. “A four-wheeled roller bag tends to be easier on the spine than a two-wheeled bag,” says Mike McMorris, P.T., D.P.T., O.C.S., an assistant professor of physical therapy at UNC-Chapel Hill. Think about it: When a bag’s tilted down sideways, it can pull on your arm and back, which can equal wear and tear—not to mention pain. When it’s standing on its own? You’re just rolling it along with a minimal workload for your body, he says. Just be careful about pushing a four-wheeler. Because this position doesn’t allow for great grip strength, it’s likely going to feel a heck of a lot harder than rolling it behind you would, says Gary Allread, Ph.D., C.P.E., the director of the Ergonomics Institute at The Ohio State University. Form matters when rolling a bag behind you, too. Bend your arm a little. “Every muscle in your body has an optimal length,” explains McMorris. “The biceps muscle has optimal length-tension when it’s at 60 degrees. You can put out maximum force output.” Other details to keep an eye out for: Choose a taller bag with a handle that comes up to about waist height, says McMorris. “The more that you’re bending closer to the ground, the more load that’s going to put on your back,” says Allread. Then, consider the handle. An inverted “U” shape (instead of a “T” shape) likely lends itself to a stronger grip, notes Allread. Make sure your hand fits on the handle, otherwise you will be more likely to fatigue, he says. One-Shoulder Bags One-shoulder bags aren’t exactly great for your body. “Any time you’re loading...

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Ab Exercises For Women

When you think of a fit person, I’m willing to bet you picture someone with a sleek waist and a beautiful six pack. Visible abs muscles are, to many of us, the best way to tell just how fit someone is. The more pronounced their six pack, the fitter they are, right? Well, that’s not entirely true… A beautiful six pack denotes a very low body fat percentage, but that has little to do with overall fitness. Someone with killer abs could be totally inflexible and have limited muscular endurance and strength. Still, we all want a six pack, which means spending a good deal of time working our abs. If you want to get that washboard look, read on to find out about the best ab exercises for women to do. As a bonus, we’ll teach you which exercises are a total waste of time! The 6 Worst Ab Exercises For Women You’d be amazed by how much time you can waste on ineffective exercises! There are lots of exercises that you may think are good (such as isolation exercises), but in the long run, the reward isn’t worth the time invested. They may yield limited results, or they increase your risk of injury. Either way, they’re a waste of time. Here are a few of the abs exercises you should avoid: 1. Leg Throws — This exercise (lying on your back and having a partner throw your legs forward) has the potential to be excellent, but for most people, it just increases the risk of injury. It can place serious strain on the lumbar spine as those with insufficient abs strength have to rely on their back to arrest the motion of their legs. 2. Sit-Ups — This timeless exercise is another one that places a strain on your spine. The movement pushes your body beyond your abs’ range of motion, taking the attention off your gut and placing it on your back. Performing this exercise can increase your risk of bulging spinal discs and lower back strain. 3. Hanging Leg Lifts — The biomechanics of this exercise just don’t make sense! The raising of your legs engages your hip flexors more than your abs, and the fact that you’re working against gravity only increases the strain on your hips and spine. 4. Bicycles — This classic exercise may be ready to go the way of the dinosaurs. The twisting action engages your obliques slightly, but it’s...

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Parents feel reducing weight of bags is important, fear for health of kids

In institutes like Gurukul for instance, students do not have to carry books to school.  Some city schools are coming up with alternatives like giving lockers to students in school. Mumbai: Parents of school children in the city feel that reducing the weight of schoolbags is the need of the hour. Rising instances of back problems and low stamina among students are definite indicators that heavy bags are literally crushing them. There are many educational institutes that are trying to find a way out of this problem. In institutes like Gurukul for instance, students do not have to carry books to school. “I have seen my child panting when he climbs the staircase of our building. We stay on the second floor and this is our situation. Something has to be done about the bags now. We have told the schools to use only one notebook instead of six-seven, to reduce the burden,” said a parent, who did not wish to be named. Rajesh Shetty, another parent said, “During the parents-teachers meeting, we often discuss this issue. The school authorities understand our concern and so they give us a proper time table, detailing what books have to be brought to school. We feel that schools should invest more on lockers or storage systems which will lessen the burden on students.” Daisy Gaikwad, a retired school teacher from a Kalyan school, feels the current generation of students goes through a lot of trouble as they carry a lot of weight on their back. “It is funny that the weight of the child’s bag is heavier than the bags their parents carry to work. It is not the school’s fault. Parents are equally responsible as they give fancy tiffin bags and water bottles, which are very heavy. Moreover, have you seen the schoolbags? It is itself so heavy! Parents should understand what is more important, the child’s back or fancy items?” Choosing alternatives Some city schools are coming up with alternatives like giving lockers to students in school. Then there are alternative schools like Gurukul in the city, which believe in thinking out of the box and the concept of heavy schoolbags does not exist for them.    Source...

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Students suffer as the weight of school bags are not being checked

Students suffer as the weight of school bags are not being checked

Mumbai: Students continue to suffer as the weight of school bags are not being checked by the state education department. Vinod Tawde, state minister for school and higher education, revealed that schools with boards other than the state board curriculum are not allowing the department to conduct these checks or interfere in any form. On the contrary, Tawde claimed the checks are completed in 95 per cent of state board schools. But when the Free Press Journal visited the state education department which is responsible for these checks, the concerned officers revealed survey reports which did not contain any details of schools in Mumbai and Thane. The reports mentioned survey details of only civic-run schools in other regions of Maharashtra but there was no data of a single school of Mumbai. The weight of a school bag should not be more than 1/10th of the weight of a student as per a government notification of July 2015. This means if a student weighs around 40 kilograms then the school bag of that student should not weigh more than 4 kg. In order to maintain this policy the department is responsible to conduct constant checks and physical inspections in schools. Tawde mentioned schools with other boards and international curriculum should be open to these checks. Tawde said, “CBSE or ICSE or even international board schools are not allowing us to interfere with their curriculum at all so we are unable to conduct these checks. We have limited staff for these checks. We have completed 95 per cent of checks in state run schools.” Tawde has informed Prakash Javadekar, Union Minister of Human Resource Development (MHRD), to resolve this issue with schools. In opposing this, state schools mentioned they have not witnessed any physical inspection to check weight of school bags. A principal of a SCC school, said, “We have not seen any physical inspection or any officer coming personally to our school for a survey. The education department has asked us to maintain a register and enter details of the weight of school bags on a monthly basis. Isn’t this the job of the department?”  ...

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School gives kids bag-free, fun-filled day once a month

MYSURU: Every second Saturday, the students of Vijaya Vittala School of Mysuru can skip into school, unburdened by their weighty school bags. It is also a special day in other ways: they have chess, yoga, short movies, memory games and many other refreshing activities. In a novel gesture, the school is following ‘No Bag Day’ on this day since July. With an overwhelming response from students, the school is now mulling introducing it twice a month from the next academic year. Seeing students carry a weight of 5-6kg on their shoulders every day, R Vasudev Bhat, secretary of Vijaya Vittala Educational Institutions, took the initiative to lessen their burden at least once a month. The initiative, implemented in July this year, got a good response from both students and parents. No Bag Day is applicable to all students studying from Class 1 to X. The school has classes from 9am to 3.30pm on a regular working day, and from 9am to 12.30pm on Saturdays. Bhat told TOI, “Year after year, the burden on schoolchildren is increasing. Every day, they have eight periods and have to carry a large number of books. After a discussion with staff members, we decided to introduce No Bag Day. The initiative is helping them in overall personality development. For all students, chess and yoga is mandatory — chess for the brain and yoga for the body.” SP Asha, headmistress, said the students eagerly wait for second Saturdays. “Though there is a timetable, children have the habit of getting all their books. After seeing this, our secretary Vasudev Bhat decided to unburden the children on at least one day in a month. Hence, we decided to come out every second Saturday. On this day, we have various programmes like screening short movies which they should reproduce, singing, dancing, educational picture compositions, one-minute games, various memory games, cooking without fire, variety games, drawing, art and other games. Apart from this, to remove exam fear from students, we are also planning to make them prepare the question paper themselves. So in the days to come, instead of exam fear, they should feel it is a festival.”Manjula, DDPI, Mysuru, was appreciative of this initiative. “Lessening the burden on students is a really good initiative. We will speak to them and also bring our officials. It needs a lot of planning, we cannot make such changes in the middle of the academic year,...

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汉民小学生减负重3公斤 书包瘦身计划奏效

报道、摄影:康灯海、王淑珍、李佩佩、黄佩珊、陈友晋 我的书包不超过5公斤重,你的呢? (槟城13日讯)轻盈书包装儿童节恩物,汉民小学书包瘦身计划奏效,书包重量从之前的13公斤减至目前少过10公斤! 教育部副部长拿督张盛闻日前透露,在全国小一至小三禁作业簿指令发布后,各州教育局于不久之后将正式接获教育部通知,在明年强制执行这项指令,避免学生面对作业簿多的求学压力。   其实,早在今年3月,为了减轻学生每天背负过重的书包而身体疲劳,进而影响学生骨骼健康成长,丹绒道光汉民小学通过家教协会募款协助,为每一间课室安置开放式学生橱柜,让每一个学生都拥有自己的橱柜,储放厚重的课本及作业簿,有关措施成功减轻了每个学生至少2、3公斤重的书包负担和压力。 过去,汉民学校学生们的书包达13至15公斤重,这还不包括学生们带来的水壶及餐具,这即使对一个重量20至30公斤重的小学5年级学生来说非常吃力,学生一般则使用拖式书包上学。 汉民小学设储柜计划落实之后,学生们的书包纷纷变轻了。今天上午,汉民小学庆祝教师节,学生们一样带着他们轻盈的书包来上课,一个个把儿童节礼物装入书包,开心无比,意犹未足,仿佛书包里的东西不够多,礼物还可以再多一点。 汉民小学设学生个人橱柜格子,储放厚重的课本及作业簿,书包瘦身计划见效,减轻了学生们的书包过重压力。 姜志坤:潜移默化 训练学生责任感 汉民小学书包瘦身计划发起人之一,姜志坤家协主席说,过去他每天载3个孩子到学校上课,发现每个学生都背着或拖拉着沉重的书包上课,对孩子的身心健康都不好。 姜志坤指出,书包本身的重量、课本的数量和孩子不爱整理书包,是书包超重的3大原因。 他说,董事会名誉主席丹斯里陈国平也主动提及学生书包超重的问题,并承诺会协助赞助落实减轻学生书包计划,董家教经过讨论及考量后议决实行安置学生橱柜格子以减轻书包重量这项计划。 姜志坤说,该计划于今年1月推行,3月落实,通过商家及董家协理事们的赞助,耗资6万令吉,为该校24班课室安置开放式的学生木橱柜格子,鼓励学生把不常用的厚重课本及作业放置在写着他们名字的柜子里。这样的话,学生就不须每天背着一大堆课本及作业簿来学校上课。 姜志坤说,装置减轻学生书包橱柜计划,除了减轻学生书包重量之外,这项计划还能带进一些教育意义。例如,学生每天整理书包时,潜移默化训练着他们的责任感。 他说,把物件置放在开放式木橱柜里,意味着学生都在培养诚实的态度和行为,这还能发挥守望相助的精神。除此之外,每位学生还得定期整理和抹干净本身的橱柜格子。 朱仲嘉:获师生家长支持 汉民小学校长朱仲嘉说,汉民小学设学生橱柜格子计划实行之后,做到了每个学生的书包平均不超过10公斤重,获得全校师生及家长们的支持,也希望可以把这个概念推广到其他小学。 加入额外作业簿后,才加重1公斤。 仅加重1公斤 禁额外作业簿治标不治本 额外作业簿才重多1公斤,大部分家长认为,禁作业簿来解决学生书包过重问题,治标不治本。他们认为,仅靠由教育部准备的课本及活动练习本不足以应付目前的教育纲要。 根据威省一华小一年级学生的上课时间表,平均一天上6堂课,6本课本加活动练习本,以及簿子的重量约2公斤,若是加上额外作业簿,重量仅是上升一公斤即3公斤。 因此大部分家长认为,废除额外作业簿对减轻书包重量影响并不大,反之更担心的是,教育部实行的教学纲要以及课程改革,越来越高思维。 王进财:拉长各科目课时 少带课本更有效减轻书包 高巴三万家教协会主席王进财认为,将每个科目的课时拉长,减少学生在一天内需上的科目,或会比禁用作业簿政策更有效减轻书包重量。 他举例,原本一天需上8个科目,若改为一天5科,即可减少学生需携带的课本,进而减轻书包负担,毕竟作业簿对学习进步很有帮助。 邝俊杰:弥补正课知识不足 禁作业簿政策非明智决定 侨光小学家教协会主席邝俊杰认为,作业簿有助于弥补正课知识的不足,政府禁作业簿的政策对于成绩优秀的学生并非明智的决定,反之应伸缩性处理才能达到学习的效果。 至于书包重量,邝俊杰认为不是主要问题,因目前大多数学校都会提供橱柜供学生放置课本,不需每天将书本带回家,可减轻书包重量。 陈福昇:助实践课本理论 实行“禁作业簿”不可过量 明德正校家教协会主席陈福昇认为,“禁作业簿”政策可以实行但不可过量,特别是语文科依然要应用作业来加强。 他说,作业簿有助于让学生实践课本上的理论,也帮助教师更容易指导学生,只要不过多使用作业簿,不形成学生压力即可。 杨式丰:可适当减少 学生仍需要作业簿 询问及教育部重申1年级至3年级的学生禁止使用作业簿一事,麦曼珍华小董事长杨式丰表示,勿要因家长投诉学生书包过重而耽误学生学习进度。 他说,学生书包过重一事,可通过各种方式解决,如每日按照课堂时间表整理书包,或在校内安装橱柜等。 他以麦曼珍华小为例,指该校自去年安装橱柜供学生使用后,学生可把书本留在橱柜中,减轻了学生书包的重量。他认为,当局或校方是可适当减少学生们作业簿,但作业簿于教学上还是需要的。 不添学生负担助教师备课 林洛瑢:使用成效才是重要 北海光华学校林洛瑢校长认为,学生作业簿是见仁见智的问题,不同的区域有不同的需求,不同的家长亦有不一样的要求,完全不用也不行。 “作业簿有写的作用,有助于协助学生巩固听读写技能,当然不否认一些学校的作业簿太多。我认为作业簿以不加重学生负担,同时可帮助老师备课为前题,同时重质不重量,作业簿使用之后的成效才是重要。” 他提及,现今的电脑教学也是减轻学生作业簿的方式。他称,是否需要作业簿还是需要经过详细讨论,再交由课程委员会决定,以便达到最佳作业簿使用成效。   Source...

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School is back, but don’t let it burden your children’s backs

School is back, but don’t let it burden your children’s backs

CINCINNATI — School is back, but it’s your kids’ backs that should be on your mind.  Studies show some children carry backpacks weighing some 30 pounds, so we’ve got tips to keep their backs light and zip those worries away. Dr. Marc Orlando is a physiatrist at Mayfield Brain and Spine and suggests that some schools may offer double books so kids can have one for home and one for school. He also said backpacks should weigh no more than 15 percent of your child’s weight. “Let’s say a 100-pound sixth-grader, really should have a backpack that doesn’t weigh much more than 10 pounds — maybe 15 as a maximum,” Orlando said. In a New York City study, second- and fourth-graders had backpacks as heavy as 5 pounds. By sixth grade, the weight went up to 18.4 pounds on average. It’s more common than you would think, Orlando said, citing some 15,000 reported backpack problems yearly in the United States. Most injuries are sprains and strains to the neck and mid- or lower back. As a father himself, Orlando said not only to think of the weight of the backpack, but also the size. “Kids who haven’t hit their growth spurt yet, they probably need a bag that’s shorter, more condensed and keeps their weight typically in the mid-thoracic area.  If possible, Orlando suggested using a rolling bag or using the clasp at the top of most backpacks. If kids do wear the bag on their back, he said to use both straps.  “You’re distributing forces more evenly so that your spine can handle the extra load,” Orlando said. Source...

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Prof blames parents for heavy school bags

Prof blames parents for heavy school bags

They allow schools to sell workbooks because they want their children to score As, says UCSI’s Tajuddin Rasdi. PETALING JAYA: A university professor has blamed parents for the large number of workbooks children have to buy from their schools. Tajuddin Rasdi, who teaches at UCSI, said many parents wrongly believed that children needed those books in order to do well in their studies. His comment follows a news report about parents alleging that some school heads were in cahoots with publishers in pushing workbooks to pupils and thereby burdening them with heavy school bags. The report quoted parents as saying through social media that schools were taking commissions from the sale of the books. Tajuddin told FMT he believed parents had not protested against schools for making their children buy more books “than they actually need”. He said this was why schools had continued selling them. “Parents want so much for their children to excel that they have accepted the idea. Once you accept that this is what your children need to get many As, the issue about whether or not the headmaster gets a commission becomes irrelevant.” Tajuddin said the notion that children needed many books to get good grades was false. “When I went to school, we didn’t have these books,” he said. “Teachers never asked us to get extra books. I left school with a lot of As.” He said he was not against the idea of buying more books. “It is not wrong to use these supplementary books. I’m only establishing the fact that you don’t have to make it compulsory. “If you think it’s so necessary, then there’s no point in having practically free education. What’s the point of having free education when you have to cough up several hundred ringgit per child for these supplementary books?”   Source...

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8 Everyday Activities That Can Damage Your Spine

8 Everyday Activities That Can Damage Your Spine

The spine is literally the backbone of your body that keeps it together. It’s important that you take care of it at any age. Bright Side has made a list of everyday activities that, as it turns out, might harm your spine. 8. Brushing your teeth When we stand, the pressure on the spine is much higher than during a long walk. If you have to stand for hours every day, you should find a way to mitigate the harmful influence on your spine. How to avoid it When you brush your teeth, lean on the wall or the sink with a free hand. 7. Washing up When washing up, we usually stand in a half-bent position with strained arms. Because of this, the intervertebral discs of the thoracic section quickly wear out, which leads to pains between the shoulder blades. How to avoid it Put a chair or a stool under your knee when you wash up. This will help lower the pressure.   6. Changing a car wheel Every second car owner has faced this challenge that can give you a pain in the back for the rest of the day. How to avoid it Don’t bend over to the wheel. Sit on the ground next to it instead so that your eyes are on the same level as the car’s fender. 5. Carrying bags from the supermarket Despite the depressing reality where supermarkets make millions yearly selling disposable bags, never skimp on a second bag. A few extra cents will save your spine from extra pressure. How to avoid it Remember that heavy objects should be lifted with your knees bent. For most women, a heavy object is something weighing more than 5 lbs (2 kg); for most men, more than 11 lbs (5 kg). Always remember that you should carry bags only with their weight evenly distributed in both hands.   4. Washing the floor If not every day, at least once a week we clean up our houses and brutally torture our spines. Strained legs and back, active arm movements, weight lifting — that even sounds dangerous. How to avoid it Don’t wash the floor with your hands and a floorcloth. Use a mop or a brush instead. 3. Lacing up your shoes Everything we do in a bent posture harms our intervertebral discs. Under constant pressure, nutritional substances leave the spine, and it flattens. This results in pressing and jabbing pains in one area or another. A new supply of necessary elements is only refilled when our bodies feel comfortable — for instance, in sleep. In light of this, it’s crucial that we monitor the sensations in our backs during the day and don’t put them to a strength test. How to avoid it It’s recommended to lace your shoes when seated and with your leg pulled up. Don’t do it crouched on the floor or standing and bending over.   2. Carrying a backpack Backpacks aren’t just popular with school students. We often...

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