Grey-Bruce Kids Winter 2021/22

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WHAT IS POSTURE? Posture can be referred to as the overall position of your body as you stand, sit, lie down, or with movements. Good posture involves training your body to stand, walk, sit and lie, so as to place the least strain on muscles, ligaments, and joints while you are performing these activities. When sitting, it is best to sit up straight with support behind the lower back, knees and elbows and 90 degrees, feet flat on the floor, and have the screen placed just below eye level. Ideally, when standing, our ears should be aligned with our shoulders, which are aligned with our hips, knees, and ankles. What can kids do to reduce the stress placed on the body with screen time? • Get up and move – go for a walk around the room, get a drink of water every 15 minutes. • Stretch – reach up with your arms, look up to the ceiling and hold for 10 seconds every 15 minutes. • Take breaks from screens when possible and try to limit the time spent on electronics. • If possible, try standing with electronic use, as long as screens are near eye level. • Maintain good posture In order to help maintain a healthy posture long term, getting into a wellness routine that focuses on mobility and strengthening is a good way to keep your child feeling young while promoting good posture. Our bodies are designed to be dynamic, and therefore movement is important. Both flexibility and strength play a significant role in how your posture develops. Flexibility and mobility of the spine and body can be improved with stretching, soft tissue techniques, chiropractic adjustments, and strengthening exercises. SIMPLE STRETCHES • Doorway stretch. Place forearms on the door frames, elbows at 90 degrees, and lean forward. • Cat/camel. On hands and knees, raise upper/mid-back while bringing head down, then raise head upwards while letting your upper/mid-back arch downward. • Trapezius stretch. Reach your hand on your head and pull your head down to the side toward your hip. • Thoracic extension. Lie on your stomach and push up off the floor with your forearms to stretch your upper back. • Foam roller mobility. Lie on your back on top of a foam roller placed across your upper back, and roll up and down. • Neck range of motion. Move your neck forward, backward, side-to-side, and rotate each direction. • Scap retractions. Sit with your elbows at your side and pull your shoulder blades back and down. • Wall angels. Standing with your back and arms against the wall with elbows near 90 degrees, slowly raise and lower your arms, keeping your back and arms against the wall. • Superman. Lying on your stomach, reach arms out in front and raise your chest and legs off the floor. These are just a few of the many stretches and exercises that may help with maintaining a good posture, and there are many more available. Additionally, having strong core muscles enables proper posture from the pelvis upwards to the upper back and neck. Including core strengthening exercises to your child’s wellness routine would be highly recommended and beneficial. Realistically, and as a parent of teenage boys, I understand your kids may not be as excited or motivated as you are to perform all these exercises. So, start slowly. Pick one stretch, one mobility exercise, and one or two strengthening exercises. Make it fun by challenging your kids to see how long they can hold stretches, or how many sets and reps they can do versus mom or dad. Have them set a timer on their phone so they will be reminded to get up and move and stretch every 15 minutes while on their devices. Pick a time of day to work on their exercises. Good posture is about more than standing up straight so you can look your best. It is an important part of your long-term health. Making sure that you hold your body the right way, whether you are moving or still, can prevent pain, injuries, and other health problems. GBK DR. BRAD MURRAY is a Chiropractor and owner of Lucknow Chiropractic & Wellness Centre. He has been in practice for over 20 years. Contact him at 519-528-5083, drbrad@lucknowchiropractic.com or visit www.lucknowchiropractic.com. 12 GREY-BRUCE KIDS • WINTER 2021/22
Time to Register for KINDERGARTEN Are you the parent or caregiver of a 3 or 4 year old? Call your local school in Bluewater District School Board today! To find your school: www.bwdsb.on.ca/schools/school_listing_elementary The Cold Case Kids are back in action! This time Brogan, Brycen and Heather - along with their zombie friend, Angus - discover an ancient wooden chest washed up onto the shores of mysterious Chantry Island on Lake Huron. And they make the mistake of opening it. What comes out plunges the kids into a mystery filled with sinister masks, walking skeletons… and a tale from beyond the grave. A tale filled with cryptic clues that point the way to hidden riches. An ideal read for ages eight and up, Dead Man’s Tale (along with the first two books in the series, Ghoul’s Gold and Legend of the Phantom Reaper) is available in Port Elgin at Books and Strings and Turtle Crossings; in Southampton at A Little of This and That, as well as the Bruce County Museum; and in Kincardine at Fincher’s. Books can be obtained at the Paisley Christmas Market and the Artisans Christmas Market in Port Elgin. All three books are also available on Amazon.ca or can be purchased directly from the author, Doug Archer, by emailing him at archer@bmts.com. CHRISTIAN ENVIRONMENT IS AN INTENTIONAL INTEGRATION OF FAITH AND ACTIVITY BIBLE BASED TRAINED, QUALIFIED STAFF POSITIVE CHRISTIAN ROLE MODELS SKILL BASED ACTIVITIES! (ARCHERY, EQUESTRIAN, MOUNTAIN BIKING, CRAFTS, CANOEING, KAYAKING, EXPLORING, SWIMMING AND SO MUCH MORE) NON COMPETITIVE ATMOSPHERE FUN, SAFE STRUCTURED ENVIRONMENT AGES 6 - 16 Loacted along the Saugeen River, Bruce County TEL (519) 881.2448 director@campcherith.ca www.campcherith.ca greybrucekids.com • 13
Page 1 and 2: WINTER 2021/22 • Volume 11 Issue
Page 3 and 4: FROM THE PUBLISHER Celebrating 10 y
Page 5 and 6: When people do something difficult,
Page 7 and 8: expertise of local professionals fo
Page 9 and 10: that they have shared our magazine
Page 11: Most of us, as parents, have at one
Page 15 and 16: As parents, it’s easy to find our
Page 17 and 18: ut stick with it. Change is hard fo
Page 19 and 20: THEN NOW CHRISTOPHER PENNINGTON Win
Page 21 and 22: THEN NOW greybrucekids.com • 21
Page 23 and 24: Crouched down - so close to the ear
Page 25 and 26: visitgrey.ca Your online guide to w
Page 27 and 28: Wiarton Kids Den Day Care/Kids Club
Page 29 and 30: Hanover Public Library 519-364-1420
Page 31 and 32: WWW.CAMPCELTIC.CA INFO@CAMPCELTIC.C

Grey-Bruce Kids Winter 2021/22

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