Helpful Stretches to do before Bed:

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Cross Legged Hip Stretch: Lay on your back with your knees at a 90-degree angle. Bring one foot up to cross over your opposite knee as if you were crossing your legs while sitting. This stretches the hips and lower back, targeting muscles that commonly become restricted with prolonged periods of sitting or walking, or in this case laying down.

Sleeping Positions

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Sleeping on your back or your side are the best positions to avoid excessive strain on your spine and decrease the risk of shoulder or cervical (neck) joint impingement. This will help you to relax and get even deeper sleep.

Lighten the load!

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Carry only those items that are required for the day or find a new lightweight backpack. Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have two sets of books so as not to have to carry the heavy books to and from school. A backpack with wheels can also help if the person has to carry greater than 15% of their bodyweight.

Wear the backpack on the strongest of your back muscles!

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Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow the person using the backpack to put on and take off the pack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back.

Wear Both Straps!

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Use of one strap causes one side of the body to bear the weight of the backpack. By wearing two shoulder straps, the weight of the backpack is better distributed across the shoulders.


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