Summertime Means It's Time To Unwind

Can you believe it is July already? The warm weather has taken over up here and it is amazing. The sun beating down, a light breeze here and there, and having green grass between your toes is just the best feeling. Whether your down time is spent catching rays on the shore of Lake Bemidji, laying in the shade in a hammock, running around with the kids and a soccer ball - or getting a massage, it is important to make sure that you take care of your body.

Summer brings a whole new array of activities, and sometimes the body just can’t keep up. Here are a few ergonomic tips for Minnesotan’s favorite activities:

Fishing
Is it really a Minnesota summer without fishing? With long days sitting on the boat or on shore, fishing is a lot of people’s favorite relaxing activity. However, there are some ergonomics that are important to keep in mind when trying to hook the biggest fish.

• Maintain good posture - it’s easy to slump after sitting for long periods of time, as well as having to lean over. Making a straight back with aligned hips are important to reduce back pain. When reeling in a fish, don’t arch or pull with your back. Let the rod do the work for you.
  
• Take time to stretch - Stand up, walk around. Try not to be sedentary for the whole time, as much as it might be relaxing. You don’t want those muscles to lock up on you!
  

Camping
There’s so many beautiful places to enjoy camping in Minnesota and beyond, but it is important to remember not to go too wild. Avoid strain and make mindful movements when setting up camp.

• Distribute weight evenly - When carrying gear, make sure that the weight is not all on one side. Lift with your legs and allow for breaks if needed. 
  
• Bending and lifting - Practice proper lifting techniques such as bending your knees and keeping your back straight. Avoid twisting or excessive reaching, and position yourself close to your task. ​
  

Volleyball
Bump, set, spike! Pass on diving for the ball this summer, your body will thank you. Volleyball brings dynamic movements that your body just might not be ready for or accommodating to. 

• Warm up and cool down - Incorporate stretching before and after playing, especially the muscles that are actively involved in the sport. This will improve your flexibility, and reduce injury or soreness.
• Balanced, stable stance - Whether you’re serving the ball or getting ready to bump it to a teammate, having a stable stance is crucial. If you are unstable, your balance will be off and send that ball flying in the wrong direction.

Swimming
While swimming is considered low-impact, it is important to still pay attention to the movements and how it affects your body!

• Body position - Keeping your head in line with your spine will allow for easier breathing and less pain. The core should be engaged, as it keeps you from sinking and will ensure power is transmitted effectively throughout the body.
  
• Stroke mechanics - Having smooth yet powerful strokes allows for continuous movement and keeps balanced in the water. When reaching or kicking, being firm, engaging the core, and doing full movement will prevent strain.
  

​Golfing
We’ve all heard those horror stories of those who threw out their back on that first swing of the golfing season. Let’s avoid that and follow simple ergonomics!

• The stance tells it all - Approach the ball with a balanced stance, allowing for a slight bend in the knee and have weight evenly distributed. Maintain a neutral, straight spine and hinge at the hips.
  
• Swing mechanics - Tee off with a controlled rotation of the torso, keeping the wrists hinged slightly, and engaging the core. Not only does engaging your core give power to your swing, but it also protects your spine! Don’t forget to do a full swing.
  

Summer in Minnesota is off to a hot start! Don’t miss your favorite activities due to pain! Schedule your massage today.