Category: Duration

Backpack Safety: That’s a Thing???

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Lesson Introduction & Overview

Backpacks are a great way to carry stuff: books, homework and other items for school, sports gear, or general belongings. But backpacks can also pose problems if they aren’t used and worn correctly.

Backpacks that are too heavy, aren’t worn properly or have uneven weight distribution can cause muscle and joint aches and pains, posture problems, and even injury. This lesson focuses on the “Dos and Don’ts of Backpacks” so that young people can fix current problems and prevent future ones.

Begin by facilitating a conversation about backpacks using the following questions:

  1. How many of you use a backpack?
  2. If you don’t, how do you carry books and homework to and from school?
  3. Have any of you ever had a problem with a backpack? (They might say things like a strap broke, they lost it, they forgot it somewhere). How about a physical problem with a backpack, like a sore neck or back? (Give them some time to answer.)

Then explain that there are some dos and don’ts when it comes to backpacks that can help them avoid injury, and that they’re going to learn about them today.

Activity

Guess the Weight (need to have a few backpacks prepared and also give students the opportunity to have their backpacks weighed):

Most backpack injuries happen because the bag is too heavy. Your backpack should not weigh more than 15 percent of your body weight. For example, if you weigh 120 pounds, your backpack should not weigh more than 18 pounds.

Give the young people a few minutes to calculate 15 percent of their body weight. They can just use an estimate and they don’t need to share this information.

If your backpack is too heavy, you might start to arch your back, lean forward, or lean to one side.

Ask: What do you think might happen if you do any or all of these things? Wait for some answers and if they aren’t mentioned, talk about:

Neck and upper back: If you lean forward and extend your neck because your bag is so heavy, your neck and shoulders can get sore and it is hard on your muscles and ligaments.

Shoulders: A heavy backpack puts pressure on shoulder joints, muscles tighten and your posture changes.

Lower back and hips: Leaning forward to offset the weight of a heavy bag doesn’t just hurt your neck, it can also cause problems in your lower back. At the same time as you’re leaning forward, the backpack is pulling you back which can cause strain and soreness in your hips.

Knees: Your knees can even feel the pressure of too much backpack weight, especially if you change your posture and your gait (the way you walk) because of it.

After you’ve introduced the possible problems, pull out the scale and the demonstration backpacks you’ve prepared. Ask for a volunteer to be pre-weighed (or use a luggage scale). You’ll get a starting weight for this person and then have him or her step on the scale and be weighed with each different backpack.

Ask the young people to guess the weight of each backpack before weighing it. You can do this in a variety of ways depending on your resources: people can simply call out their guesses; they can write each guess on a piece of paper or a white board; you can play a Kahoot!® game if you have that technology. Use whatever works best for you in your setting.

Then weigh each backpack to see how close the guesses were. To calculate the weight of a backpack, subtract the starting weight of the person from the weight of the person with the backpack. Also calculate the percentage to see if that backpack is at the right weight for that person.

If time allows, weigh each person’s backpack.

You’re Carrying That?! Facilitate a brief discussion of what kinds of things young people carry in their backpacks and whether they are necessary or not. Then play a little game: Who Has a _______ in Their Backpack? As you name different items, young people who have that item in their backpacks should pull them out and hold them up:
Text book
Personal book
Food
Charm or good luck item
Homework from last semester (or year or month)
Art project
Phone or other electronic
Pencil or pens
Clothing
Shoes
Water bottle (who has the smallest one? who has the biggest one?)
Toy or game
Sports equipment
Music of some sort
Add your own! (You might want to have a contest for strangest item and have the young people vote on it.)

Getting the Right Fit: Ask young people to work in pairs to help each other get the best fit out of their backpacks that they can. If someone doesn’t have a backpack, they can join a pair to form a group of three. Have each young person take a turn being fitted and being a fitter. Here are the guidelines they should follow:
Wear both straps. They should fit comfortably on your shoulders and under your arms.
Adjust the straps so the bottom of the backpack rests In the contour of your lower back. Don’t let it sag down toward your butt.
Adjust the straps so the backpack is centered evenly in the middle of your back.
if you have a waist strap, use it. This helps distribute some of the weight onto your pelvis, which relieves pressure on neck, shoulders and back.

Conclusion

If a young person’s backpack isn’t too heavy and it fits well, that’s great!

If a backpack is too heavy, encourage them to make changes that will help reduce the risk of pain and injury. This can include reducing the weight they are carrying by cleaning out their bags each week, taking something out and carrying it in their arms, and leaving extra items at home or at school.

If their backpacks don’t fit well, encourage them to stick with some changes they made today. Buying a new bag may not be feasible, but regularly checking to make sure the straps are where they should be can help.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English and Spanish so that families can continue to discuss and practice backpack safety at home.

Additional Instructor Resources

Drive Your Bike! Keys to Safe and Healthy Cycling

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Lesson Introduction & Overview

Riding a bike is a great way to stay fit, get around your neighborhood or town, have fun with family and friends, and enjoy the great outdoors. While bike riding can be so good for our health, there is also a risk of crashing or falling. Many times we are sharing trails with other bikers or walkers, sharing roads with cars, or riding on rough terrain. It’s important when we’re riding to do everything we can to stay safe. This lesson focuses on four ways to do that.

Activity: Four Keys to Staying Safe on Your Bike

Introduce the idea that your bike is a vehicle. There are basic things that anyone has to learn before driving a vehicle. While we don’t need a license to ride a bike, there are still things we need to do to stay safe.

  • Know the Rules of the Road
    • Distribute the “Know the Rules of the Road” matching activity handout to each child. (Instructor Answer Key)
    • Signal your turns (we’ll practice in a minute!)
    • Be predictable! Two ways you can be predictable are by always riding on the rights side of the bike path or road and in a straight line.
    • Use signals to alert cars, other cyclists and walkers of what you are about to do. Explain to youth that you are going to play a game of ‘Simon Says’ using the hand signals that cyclists use. Teach them the signals first and then play the game. (Since they will be moving side-to-side as well as forward and back, it’s important to make sure you have a big enough space for this activity.) Here are the signals.
  • Be Aware: Being aware means paying attention to your surroundings as well as yourself and your equipment.
    • To stay aware of your surroundings, make sure you can see and hear well – no headphones! Every time you get to an intersection, stop and search. This means looking left, then right, then left again before proceeding.
    • It’s also important to be aware of the ‘ABCs’ of taking care of your bike. You’ll see a little bit more later in a video about how to check your bike, but you can remember that A means making sure there is enough air in the tires, B means having breaks that you know work, and C means that your chain is in good working condition and in the right place.
  • Be Visible: Just because you can see a vehicle doesn’t mean they can see you. When cycling wear bright clothing, have reflectors on your bike and ride during day light.
    • Distribute the “Be Visible” coloring activity sheet to each child. Directions: Color the cyclist on this coloring sheet as brightly as you can.
  • Save your Brain
      • Tell young people that protecting their brains is one of the most important parts of cycling/bike safety. Let them know that this video (4 minutes) will explain why it’s important and ways they can do it. Always Wear Your Helmet:

  • Reflection: Ask each young person to say one thing they learned about bike safety today.

Credit: BikeMN (bikemn.org/education/walk-bike-fun)

Conclusion

Cycling has lots of great benefits and is fun! By taking these simple but very important steps you can ensure that you “Drive Your Bike” in the safest way possible.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish so that families can continue to discuss and practice cycling/bike safety at home.

Related Health Powered Kids Blog

Bike safety: Understanding the rules of the road

Additional Instructor Resources

Online and On Guard: Is It Cyberbullying?

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Lesson Overview

This lesson explores what it means to stay safe online. It focuses on cyberbullying and helping young people understand what it is, reflect on their experiences of it, and learn ways to prevent it or stop it.

Introduction

Cyberbullying happens when kids bully each other through electronic technology such as Facebook, Snapchat, Instagram, group chats, online games, or other platforms. Bullying, as described by stopbullying.gov, is “unwanted, aggressive behavior among school aged children that involves a real or perceived power imbalance. The behavior is repeated, or has the potential to be repeated, over time. Bullying includes actions such as making threats, spreading rumors, attacking someone physically or verbally, and excluding someone from a group on purpose.”

Cyberbullying can happen in very small ways, such as consistently posting mean comments or messages, or very significant ways, such as spreading widely unkind or false information about someone.

This lesson focuses on helping kids understand what cyberbullying is, why it’s not okay, and how to stop it.

Activity

  1. Talk about cyberbullying. Have a short conversation using the following questions:
    • Have you ever heard of cyberbullying? What do you know about cyberbullying? Think of a time when you saw/heard of cyberbullying – what are some examples of cyberbullying your thought of? (Suggest no names are used, rather “he” or “she”/”him” or “her”) Write their responses on a flipchart, whiteboard or chalkboard.
    • Are there things people do to one another online that could hurt feelings but that most people don’t considered bullying? What are some examples? Write these down as well. They might mention things like making mean comments on social media or posting pictures of others without permission.
  2. Explain that cyberbullying happens when people are intentionally and consistently mean to each other through electronic technology. If you’d like, you can read the definition from stopbullying.gov, “…unwanted, aggressive behavior among school aged children that involves a real or perceived power imbalance. The behavior is repeated, or has the potential to be repeated, over time. Bullying includes actions such as making threats, spreading rumors, attacking someone physically or verbally, and excluding someone from a group on purpose.” It can happen in small ways, such as comments on posts, or very significant ways, such as threatening someone or spreading unkind or false information about them. Cyberbullying hurts the people who are bullied. It can also hurt people who bully by making them look bad and making them feel sad about their own choices.
  3. Do the Online and On Guard…Is It Cyberbullying? activity, which describes different scenarios and asks youth to sort them into four different categories of social interaction, including bullying. As they sort, facilitate a discussion about why they put the items where they did. There may be disagreements. Try to come to a shared decision about where to put each item, letting them know that every situation is unique and this activity is just to get them thinking. Validate all their ideas to encourage more discussion. Allow them to talk about their own similar experiences but stop them if they start to talk about specific examples that involve other people, letting them know that telling other people’s uncomfortable stories can actually be a form of bullying. Questions to help with the conversation can include:
    • Why did you choose this category?
    • What if we change something about this example? Would that put it in a different category? What kind of change would cause you to move it?
    • What other examples would you put in each of these categories?
  4. As a group, make a list of things that people can do to help stop cyberbullying. Here are some things you can add if they aren’t mentioned:
    • If someone is being mean to you or someone else online tell a teacher, parent or other trusted adult.
    • If someone is being mean to you or someone else online, tell them to stop. Sometimes quietly standing up for yourself or someone else is enough to convince a bullying to back off.
    • Only accept friend/follow requests from people you know in real life. Set privacy settings so information about you (including images) are not visible to the public. Every time you post or share, carefully consider whether you want it to live on forever, because it might.
    • Use good passwords and never share them with anyone. Generally, the longer the password, the stronger it is. Adding complexity, such as uppercase and lowercase letters, numbers and special characters, makes it even stronger.
      • uppercase letter (e.g. A, B, C, D, E)
      • lowercase letter (e.g. a, b, c, d, e)
      • number (e.g. 1, 2, 3, 4, 5)
      • special character or symbol (e.g., ! @ # $ % & * _ + ~ . ,>)
      • Make your password memorable for you. Don’t use information people know about you, such as family members’ names, pet names, addresses or license plate numbers. And don’t repeat characters more than three times in a row.
    • Ask your parents or caregiver to help you if someone if cyberbullying to help you decide how you should respond. If your caregive is asking for your password – maybe be willing to share it so that they can help protect you. Remember, sometimes caregivers ask for passwords not because they don’t trust you, but because they are helping to protect your from cyberbullying!
  5. Create a “Bully-Free Zone” agreement or pledge. Ask them to commit to a short list of things they will do to help keep each other safe and healthy online and to sign the agreement. This can include simple things like, “Be kind,” “Ask before posting,” and “Treat others with respect.”
    One possibility is to use the THINK model:
    Always THINK Before You Post
    T=Is it true?
    H=Is it honest?
    I=Is it inspiring?
    N=Is it necessary
    K=Is it kind?
    If not, should you post it?
  6. What to do if you or a friend is being bullied:
    • Support them by listening to their story and reassuring that their feelings are fair. “I totally get it.” “That is not OK that they did XYZ.”
    • Offer to help them find an adult who can help them problem solve. “I think we should go talk to Mrs. XX – she always knows what to do” or, “My dad helped me one time when BLANK happened – I think he could help with this too.”
    • If your friend is nervous about getting help but you really feel like they need help, talk to a trusted adult who can help you problem solve your job as a friend. You can start by saying “I want to talk to you about something in confidence” so that they know it is an important and sensitive topic.

Conclusion

There is no one easy way to stop any kind of bullying from ever happening, but by introducing young people to these ideas now you help them start to build the tools to prevent or stop it from happening if and when they encounter it.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can continue discussing how to recognize, prevent or stop cyberbullying.

Additional Instructor Resources

Online safety for kids: Your digital footprint and digital imprint

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Lesson Overview

This lesson explores what it means to leave a digital footprint and discusses what a digital imprint is. It helps young people learn about their own online presence and activity, and make changes if they decide to. This lesson also includes an interactive worksheet and online activities.

Introduction

Staying safe online means different things to different people. Knowing what your digital footprint is, is part of staying safe and healthy. A digital footprint is the trail of information you leave behind when you use the internet. Depending on your values, priorities, age, life stage, school, family expectations and other factors, you’ll want to set and keep boundaries that work for you.

Activity

  1. Talk about digital imprint.
    • A digital imprint is the impact that your online activities leave on you, including things you see, hear or read and also things other people say and do to you online.
    • A digital imprint isn’t necessarily good or bad. It exists and your thoughts and feelings about it and the effects it has on you depend on a lot of different factors such as your values, priorities, age, life stage, school and family expectations.
    • What do you see, hear and read online? Are there things you feel like are a waste of your time or disturbing to you? What do your parents think? Do they have rules about what’s OK and what’s not?
  2. Introduce the idea of a digital footprint.
    • A digital footprint is the trail of information you leave behind when you use the internet.
    • A digital footprint isn’t necessarily good or bad. It exists and your thoughts and feelings about it and the effects it has on you depend on a lot of different factors such as your values, priorities, age, life stage, school and family expectations.
    • Your digital footprint is made by things that are visible such as social media posts from you and other people. This includes photos, status updates, check-ins at locations, online groups and sites that you’ve liked or joined, and posts from other people that you’ve shared.
    • It also includes things that can be learned about you based on your activity such as websites you visit, personal information you enter, messages and emails you send, and so on.
    • When you really start to think it about, it’s A LOT of data!
  3. Do some exploration of digital footprints.
    • Ask for suggestions of famous people to search for online. As a group on a screen that everyone can see, search for those people to give them an idea of how easy it can be to find content about individuals.
    • Ask them to work in small groups and make lists of words that describe the type of content they find when they search for those famous people. Make different lists for each person. Share some of those words with the larger group.
    • Have a conversation with questions like: Are these words mostly positive? Negative? How do you think these people feel about their online presence? How would you feel if all of this information was out there about you?
  4. Hand out the My Digital Footprint worksheet. Allow them to work individually or in pairs to explore their own online presence. Have them look at all the social media sites they use (Snapchat, Instagram, Facebook, LinkedIn, Twitter, etc.) and also do an internet search of their names. What do they find? What do they think about that? Are there things they would like to change? Has anyone tagged you in something that makes you uncomfortable or gotten access to your accounts and posted about you?
  5. Reconvene the group and talk about what they found. Were there any surprises? Do they have any ideas for things they’d like to change?

Conclusion

What can you do if you discover things you don’t like about your digital footprint?

  1. Tighten your restrictions on social media:
    • Only accept friend/follow requests from people you know in real life.
    • Set privacy setting so that information about you (including images) is not visible to the public.
    • Change settings, if necessary, so that others need your permission to tag you in posts.
  2. Delete things that you don’t want others to see. They may not completely go away if they have been shared by others or stored somewhere, but you can usually at least make them harder to find.
  3. Reset passwords. Make sure they are strong and do not share them!
  4. Carefully consider every time you post or share whether you want it to live on forever, because it might.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can continue discussing the impact of a digital footprint and digital imprint and necessary actions to stay safe online.

Additional Instructor Resources

Keeping Clean When You’re A Preteen

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Lesson Overview

Most kids know by age 8 or 9 that changes will start happening to their bodies as they get closer to being teenagers and then young adults. What a lot don’t know, however, is that there are also some changes they’ll need to make in how they care for themselves.

Parents, teachers, and other care givers spend quite a bit of time and energy helping kids learn basic hygiene when they are very young: how to wash hands and for how long, brushing teeth, coughing or sneezing into the elbow, and so on. This kind of teaching and coaching is a lot less common, though no less important, for older youth, especially as their bodies begin to change.

Introduction

When you go through puberty, a lot of physical changes happen. These changes mean that you will have to learn different ways to care for yourself.

Here are some common changes that affect both boys and girls.

  1. Body odor: There are certain sweat glands in your body that only become active once you’ve entered puberty. They produce oils that are different from the sweat you’re used to and can cause different smells, skin irritations and other potential concerns. Using some kind of deodorant or antiperspirant to deal with increase in body odor with help.
  2. Skin and Hair: More oils along with hormones can mean acne and other skin irritation. Acne is typically not caused by poor hygiene, but good hygiene can definitely help keep it in check. You may start to grow more hair, sometimes in places you don’t want it like armpits and pubic areas! Shaving and keeping body hair clean is important.
  3. Breath: Bad breath happens to people of all ages but it can be especially problematic if you are already self-conscious about your changing body. Brushing and flossing teeth twice each day can help keep bad breath in check.
  4. Pubic area: Changes happen to both boys and girls that can affect hygiene. Girls may experience vaginal discharge and will eventually begin menstruating (get their periods). Uncircumcised boys’ foreskins will retract. All boys will start experiencing wet dreams and more frequent erections. Make sure to bathe each day and have feminine hygiene products on hand.

Activity: Ice breaker – Growing Up

  1. Ask the students to mill around to music until you turn it off. When you stop it they should pair up with one other person. If there is an uneven number of students it’s OK to have groups of three.
  2. Have each person tell his or her partner what they wanted to be when they grew up when they were little. Give them a few minutes to talk about this.
  3. Repeat this several time and have them choose a different partner each time.
  4. After the ice breaker, convene the group and ask for a few examples of things people said. There will probably be some funny ones and some things that have changed as the students have matured.
  5. Introduce the topic by telling them that you are going to talk about a particular part of growing up and maturing: puberty.

Activity

  1. Write the word PUBERTY on a flip chart. Ask the students to tell you what other words come to mind when they hear it. Write all of these words and phrases on the flip chart. Summarize and clarify by telling them what puberty is:
    • According to the NIH (National Institute of Child Health and Human Development) puberty is the time in life when a boy or girl becomes sexually mature. It is a process that usually happens between ages 10 and 14 for girls and ages 12 and 16 for boys.
    • A lot of physical changes happen during this time and affects boys and girls differently. Those changes mean that boys and girls will have to learn different ways to care for themselves.
  2.  Draw a stick figure or an outline of a body on a pieces of flip chart paper. Explain that you’re going to write and talk about different aspects of self-care using the image as a guide.
    • If you’re comfortable doing so, you can invite the students to help you by writing words or drawing images on the paper that connect to what you’re talking about.
    • Point out that different families have different norms about hygiene and that it’s important to be respectful of those differences.
    • There aren’t right or wrong answers to the topics you’re covering, but there is information that’s important for teens and preteens to know.
  3. Start with the head and face: Ask the students what changes might happen on their heads or faces during puberty. They will likely mention facial hair, acne, and maybe hair in general. You can draw all these things on the image, or write keywords nearby on the paper. This can be your opening to talk about:
    • Shaving: During puberty hair will being growing in new places, including armpits, pubic areas and the face.
      • People make different choices about shaving. In some cultures, shaving may be a standard practice, in others, shaving may be a more personal decision. It’s a good idea to ask someone with experience for guidance in what kind products to use when shaving, such as razors, shaving cream, and after care creams or lotions.
      • Girls may choose to begin shaving their legs, armpits and bikini area.
      • Also mention the myth that once a person starts shaving the hair in that area will grow back thicker and darker. That isn’t true. The stubble may at first be more noticeable because it’s prickly, but it will eventually go back to being how it was before shaving.
    • Acne: Most teens have some acne at some point during their teen years. This is caused mostly by an increase in certain oils.
      • Acne is typically not caused by poor hygiene, but there are things you can do that can help minimize the impact: Wash your face in the morning and at night with a gentle cleanser. Harsh soaps and scrubbing too hard can irritate the skin and make pimples worse.
      • Over-the-counter acne treatments can also be effective in moderation. If the acne is severe or is causing emotional distress, it’s a good idea to see a doctor.
    • Hair: The same oils that causes acne may make your hair seem extra oily. Washing every day with a mild cleanser may help. Try not to scrub too hard or rub with a rough towel when drying. All of this can damage your hair and won’t help the problem you’re trying to solve.
    • Breath: Bad breath happens to people of all ages but it can be especially problematic if you are already self-conscious about your changing body. Brushing and flossing teeth twice each day can help keep bad breath in check.
  4. Then move to the mid-section of the body. Ask the students what changes might happen around their mid-section during puberty. They will likely mention body odor, hair growth or breast development, for girls. You can draw all these things on the image, or write keywords nearby on the paper. This can be your opening to talk about:
    • Deodorant: Armpits are an area that may need attention. Some teens, mostly girls, may choose to shave. You may want to start using some kind of deodorant or antiperspirant to deal with increase in body odor.
    • Pubic area/genitals: In general, it’s important to maintain good daily cleaning routines and to always wear clean underwear and avoid other tight fitting clothes (such as compression shorts) to prevent body odor as well as skin irritation, and that special products such as douches are unnecessary
      • Boys: If they are uncircumcised, they will need to start cleaning their penises. As he grows, the foreskin will loosen on its own. This can take three or more years. The foreskin can be pulled back so the penis can be cleaned properly.
      • Girls: They will get their periods at that average age of 12 and will need to start using tampons or pads. Girls don’t need to use special products such as douches.
      • Both: Hair will start to grow in the pubic area.
  5. Lastly, talk about the hands and feet. Ask the students what changes might happen with their hands and feet during puberty. They will likely mention bad smells. You can draw all these things on the image, or write keywords nearby on the paper. This can be your opening to talk about:
    • Hands and feet: They may start to notice that their palms are sweaty and/or their feet are sweaty and smell bad (or their shoes do). This is caused by changes and increases in the kinds of oils their bodies are producing.
    • Encourage students to wash and dry their hands regularly and wash their feet when they shower or bathe.
    • Socks should be changed regularly, at least every day, and it’s good to let feet air out when you can.
    • Pay attention to whether shoes are getting smelly. If so, wash them if you can, or consider buying odor repelling inserts.

Conclusion

Thank the students for their participation in a sensitive conversation. Let them know that puberty can be intimidating but that everyone goes through it and if they have questions or are having a hard time they should be sure to talk to you or another adult they trust.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish so that families can continue discussing the changes that come with puberty at home.

Additional Instructor Resources

Acne – Self care

Zits at my age? Why?

Don’t Be Frozen – Let It Go!

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Description

Stand with your legs hip width apart. Take a deep cleansing breath and bend over at your waist. Look down at the ground and let your upper body hang. Pull your belly button in gently to protect your lower back. Let the weight of your upper body pull you down toward the floor.

Then start moving your arms in random circular patterns (doesn’t matter how your arms swing) while still looking down. Let go of the tension in your next and shoulders. Stop moving your arms after 20 to 30 seconds. Breathe in and as you breathe out, try to lower your hands toward the floor until you reach a gentle stretch. Breathe in and as you breathe out, roll back up one vertebrae at a time.

Modification Option

Poor Balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder width apart.

Chair Fun – Leg Extensions

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Description

Sit on the edge of the chair with your back straight. Pull your belly button in to engage your ab muscles and protect your back muscles. With your knee bent, lift one leg up slightly and hold for a few seconds. Straighten your leg out as far as you can without dropping it down to the floor. Bring your leg back into a bent position but don’t lower your foot back to the ground. Repeat extensions to a straightened leg 20 times. Then lower your leg down and put your foot on the floor. Repeat with the other side. This exercise is great for strengthening your leg muscles!

Chair Fun – Leg Lifts

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Description

Sit on the edge of the chair with your back straight. Pull your belly button in to engage your ab muscles and protect your back muscles. With your knee bent, lift one leg up slightly and hold for a few seconds. Then do 50-100 small pulses. Make this movement from your hip. (Pretend like your leg is a lever making your knee go up.) Don’t let your leg drop below parallel. Repeat on the other side. This exercise is great for strengthening your leg muscles!

Love Football – make a goal post!

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Description

Stand with your feet shoulder-width apart. Raise your arms out at your sides and up to your shoulder level. Make a gentle fist with each hand. Bend each arm at the elbow with your fists pointed up at a 90 degree angle. Keep your neck relaxed. Your upper body will look like a goal post ready for a field goal. Do 50-100 small pulses up and down with your elbows, pushing your fists straight up toward the ceiling. Keep your goal post looking nice and perfect!

Modification Options

  1. Poor balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder-width apart.
  2. Do one arm at a time and stabilize self by holding onto a chair or table.

Arm Burners!

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Description

Stand with your feet shoulder-width apart. Raise your arms out at your sides and up to your shoulder level. Make a gentle fist with each hand and keep your neck relaxed. Rotate your shoulders forward, making tiny circles with arms. Do this for 2-3 minutes. Then reverse the direction and rotate your shoulders backward, making small circles with your arms. Do this for 2-3 minutes.

When doing this exercise, do not let your arms go below your shoulders. Keep your shoulder, elbow and wrist in a straight line.

Modification Options

  1. Poor balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder-width apart.
  2. Hold onto the back of a chair and do one arm at a time.