RMT Alison Simic

 As we transition into fall following the unofficial end of summer, we may find ourselves cleaning up outside to prep for the cooler months.  With this hard work, risk for muscle strain or injury is higher. Here are some tips to help keep you in good working order: Don’t move too much at one time: lift only what you are comfortable carrying, and make more trips – good for the cardio this way too! Bend at the knees, and use the strength of your legs for power when lifting heavy bags of mulch or soil. Try to bend your elbows and recruit strength from your arms to avoid strain through the upper back and shoulders. Don’t get stuck doing one repetitive motion for too long: It’s easy to get caught raking or digging in the same twisted motion for a long period—change it up with other tasks to avoid stiffness. Plan some time to take care of your body at the end of a long day: take a few minutes to stretch, or relax in a hot bath. Stay hydrated. Protect yourself from the sun. Bowmanvi...

Canada's national sport also brings us my favourite, portable #selfcare tool -- the lacrosse ball! Having one (or two) of these on hand can be great to help keep your tension symptoms managed. Throw one in your purse, or leave it in your car, and you will always have a handy tool at your finger tips. Fun to throw around, sure. Maybe practice juggling? Great. But what do we really do with it for self care? Roll! You've heard of a foam roller for rolling out tension in big muscle groups? Rolling on a lacrosse ball helps in a similar way, but is really great for getting into those small, specific "knots" or areas of tension. Here are some of my most recommended places to self-massage with a lacrosse ball: Back of the shoulder blade : How many times have we reached over our shoulder to grab hold of a particularly tight area? There's a lacrosse ball for that! Wedge the ball between your shoulder and a flat surface (upright against a wall, or laying flat on th...