Avoid injuries if you are in the grandchildren

Mary carried her grandson Dylan up the stairs when the 3-year-old suddenly slapped to the side and tried to get out of her arms. She had to tighten her grip on the child and grab the fees in order to maintain her balance. Her quick thinking saved her both from a fall, but Mary let herself ask what she could do if the situation happened again.

This is not the only kind of unpredictable activities with which we spend time with energetic children. Here you will find tips to navigate the following potential dangers.

Lifting or wearing smoke children

Like Dylan, small children sometimes move around when they try to lift or carry them. “Always take the” quality factor “into account. Otherwise, you may not be in the best position and you could hurt your shoulders or back, let the child fall or fall,” says Jim Zachazewski, physiotherapist with Mass General Brigham Sport Medicine.

He recommends learning how to really raise children so that they do not overload their muscles and joints. “Just like when lifting a 40-pound sack plant, you have to crouch down a little, bend your knees, hold your back straight, hold the child directly in front of you and straighten up. Use your leg muscles in contrast to your back and arms,” ​​says Zachazski.

When the child starts to lift or carry it to down, hold it or to keep them and grab something to stabilize themselves, like Mary.

Be sure that your workouts contain exercises that strengthen the muscles in the core, shoulders, arms and legs – especially the quadriceps on the fronts of the thighs and glutus muscles in the buttocks. In the Harvard Special Health Report you will find many effective reinforcement exercises Body weight exercises.

Persection hunt for children

Children can run away if they expect it the least, whether they are at home, outside or in a shop. Your instinct to tear after you can lead to a fall. “To follow them, they go on a toy, lose their balance and fall,” says Zachazski. “And when you go down, nobody knows where the child is going.”

To stay safe, concentrate before running. “Search for obstacles in your way, like a footstep or toy when you are inside, or an uneven area when you are outside. Find the clearest way. It may not be a line,” says Zachazski.

It will also help keep your balance. Zachazewski suggests that you practice on one foot as you stick to a counter. Make it more difficult to stand on a pillow (hold back on a counter) to get used to it to compensate for on unstable surfaces.

Zachazewski also recommends strengthening the leg muscles and training them to work faster with a “Hokey -Pokey” practice. To do this, stand together next to a counter, your feet together. When your hand holds the counter to the left, put your right foot forward and knock on the floor and bring your foot back into the starting position. Do this three times quickly. Then move and tap aside on your foot three times and then three times behind you. Make the movements as soon as possible. Repeat the sequence several times and then make the exercise in the other direction, with your hand holding the counter to the right and moving your left foot precisely how you moved on the right: forward, then back, then back.

Often go up and down

Children do not think that they often rise up and down, regardless of whether it is a chair or the soil where they play. If you cannot keep up, the child can come to another room without being there. Or you are hurt when you try to go up and down, maybe because it triggers a flicker made of knee or hip arthrosis, back pain or fall.

In order to improve your ability to go up and down from a chair from a chair, you need strong muscles in core, legs and buttocks. Zachazewski recommends strengthening them by carrying out “sit-to-stand” alprors (repeatedly put on a chair and stand up again and their arms are intertwined in front of them).

To get on the way to get up with your grandchild, roll on all four and kneel him. Bring one leg forward so that you kneel on a knee and then push your forward foot into the ground to get up.

“It's okay if you have to hold a stable piece of furniture for support,” says Zachazski. “But take it as a sign that it is time to strengthen yourself. If you have not trained for a while, leave your doctor in order first. Think about working with a physiotherapist or a personal trainer. Become more and more for your grandchild.”

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