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Show THE OGDEN VALLEY NEWS Page 8 Volume II, Issue VIII 15 April 2000 Simple Steps to Prevent Spring Time Injuries By Dr. Lewis D. Harper As spring approaches and we plan to spend more time in our yards and gardens, stop and evaluate your individual health status before attempting the work that lies ahead. Just like any sporting event or activity, certain precautions should be taken to prevent injuries from occurring. Before attempting to work in the yard, do some type of stretching to get some life back into the muscles that have not been used all winter. The following are some basic stretches and exercises that can be performed prior to normal yard work to prevent those tight and achy muscles that are often felt following the first outing in the garden. J. -’_- s .... a -+--- Tt f .l _'_1-,_ - S I_ : o 1 . -\?.I I |1 __.;'h.__ position, '-_ Lower :.l'-'l T - e = ":f - '|; et -~ . l'._,:'_':#_:"f. = . | .-". e f k“ :'... Ir p h Y .-h-. = _.-'l-.:'-_ _.fll . (' _-____-. et =y, Tl first = J:i_ and stretch, bring both knees up toward the chest at the A f_'l . l_ - II same time minute. then and hold for one i straight- enlegsoitis straight up from the body. - =. Y bl -=-_;:l.1-"' 3. While lying face up with your low back flat on the floor, bring one leg towards the chest in the bent E ey i ' the ", l'l- l LR A-'JI| 2. While in the same position as = leg to bent position and return to the floor. Repeat this stretch 5 times with both It'i,_ . - r.-" _'|'.'." .l"l;fl J.—P'. l.' oo TN - _'_.-"#.--_J__.- I'{ _":f“w-_ - Ir . -:-:‘._’l. _LLr:.-'-;LF 1 i__. ----- —_—— "‘."'.'I again reaching between -.-:.' | hold for 30 seconds. _.:',_u-’/ll legs and Repeat all three directions 5 times the leg back to the floor and repeat with the opposite leg. “a—) we ..T::._-h'-'-l:—"-. 'L'_F"!"_'——_ Lower . e, 5. While sitting on the floor and spreading the legs apart, slowly bend at the waist down towards one foot and hold for 30 seconds. Repeat down opposite leg and hold for 30 seconds. Repeat ;n'.-.-l-.fi. 1 1. While lying flat on your back and keeping your low back flat on the floor (this is done by keeping both knees bent), slowly bring one knee up to your chest and hold for 30 seconds. 4. While lying on your side, pull the heel of one leg to buttocks while contracting the abdominal muscles. Hold for 30 seconds and release. Repeat this stretch with the opposite leg. 6. While standing, place hands against a wall and step back with one foot. Lower body towards wall by bending elbows. Be sure to keep the heel of the back foot on the floor and hold for 30 seconds. Repeat with opposite leg. Perform these stretches 5 times . EAR g {ONTET I.I':.._ ur | - _ NIt legs. '._.' : - ’: ..'I._I - b ;. L .'.__ . \ — et x-._.. r g —_— — l'l 'u' L‘_h i we. i %_- " _— . '-\—'\..\\.. "h. I 1 ! - o 'LH-" o~ "w._. ] i LAl LT P - -~ - . N .I 'l- . with each leg. e x ."1:;1.| discontinue and seek professional attention, a doctor of chiropractic. 2555 WOLF CREEK DRIVE EDEN, UTAH as a serious problem may be present. Regular chiropractic examinations prior to springtime activities are important to maintain proper motion of all the joints in the body. If areas of the body such as the spine, hips or neck are not functioning, as they should, you will experience stiffness and pain. This stiffness and pain 1s due to the muscles being over worked and stretched beyond normal circumstances, because of improper function of the spine and related joints. If you have persistent pain and stiffness that continually shows up following work 1n the yard, there may be some dysfunction that needs immediate 801-745-4000 0 F— ._.‘. By performing these simple stretches and exercises, many aches and pains normally felt after a long day in the garden can be avoided. If severe pain or discomfortis felt while performing these exercises, . a e Like any other physical activity, attention from take precautions before doing yard work and gardening in order to prevent pulled and strained muscles, oreven injury. By following these simple procedures you, too, can be pain free while pursuing your gardening endeavors. Call or send The OGDEN VALLEY NEWS your announcements, events, and local news to let the community know what is going on. STORE HOURS: MON. - SAT. 7 AM - 10 PM SUNDAY 7 AM - 9 PM Valley Market April Specials *Coupon*™ 8-piece Chicken Dinner $2.99 Limit one coupon per purchase Expires 4/30/00 Located in the (Ogden Valley We Manacgre... . O e Jobr Injuries Prowentatre Camr Arm & Leg Pam SCial: Nerve Pain Loaw BeCE 1'aih | Hac Mumhbness & Linghng Probalarns Auto Anmuidcnts seaeess Pergonalized Care for the Entire Farmily Manual & Activator Methods 20 oz. Coca-Cola Products 445-09717 49 cents Limit 2 per coupon Expires 4/30/00 Twowis T Hamper, ILC. A6 N, Hery 162, Eclen Acrass the streat from the Post COfhira |
