CORESHOTSFITNESS
CORE KIDS FIT TIPS
Backyard Trampoline Safety FYI: Studies show the majority of injuries (70%) happen on the bed and (30%) as
a result from falls off the bed. Injury Prevention: 1. Avoid KNEE DROPS, this skill has common injuries to the lower back and neck because children arch their back and don’t remember to engage their core. Suggest Doggie Drops on their hands and knees without allowing their backs to sway. 2. “Bum Drops” are very popular, be sure they use both hands one on either side of their hips and their fingers face their toes. Note: When their fingers turn away from their body there is a great risk to hyperextending their elbows. 3. TWO FOOT RULE, always have your children bounce with two feet, better for balance and less likely to roll an ankle or injure their knees. 4. Only allow one person on the trampoline at one time. BOUNCE SMART & HAVE FUN!
FAMILY FITNESS
Exercises for Mom & Dad Too!
Plank - Begin on your stomach, hands under your shoulders push up until
you are in a full straight body position. Pretend you are holding a marble in
your belly button as to not sway your lower back. Use an egg timer or a
watch and see who can hold the position the longest! Great for your core,
lower back and shoulders. (may modify from forearms)
Rock ‘n’ Roll - Begin sitting on the floor with your knees tucked into your
chest, hands hold your shins and place a small stuffed animal under your
chin so that you don’t hit your head as you roll back. Once your start
position is ready lift your feet off the floor and roll onto your back then up
again. The true test is if you can accomplish this without letting go of your
shins. Try to rock ‘n’ roll 10 times. Great for your core and a good massage
for your spine. *Always be sure to check with your care giver before beginning any new exercise program.
Stretch Every Day!
All children have trouble with muscle shortening, especially during rapid bone growth combined with activity during their day. Some children may have night cramps and leg aches caused by muscle fatigue and tightness, which is often incorrectly attributed to “growing pains”. Children should be taught at a young age how to stretch properly. This will ensure that they develop good training habits and maintain healthy muscles for the rest of their lives. Our anatomy is the same at any age and it is best to stretch all major muscle groups daily. As a family watching your favorite show sit on the floor and take the time, touch your toes, seal stretch, arm circles, butterfly and mountain stretch ... it doesn’t take long.
FOR MORE INFO. CONTACT SHANON MCMILLAN 647 290 8685 CORESHOTS@GMAIL.COM CORESHOTS.COM
MONKEY BAR SAFETY! For our little monkeys, when your children are swinging on the bars be sure they land or jump off from their back swing so that if they were to fall their hands are in front of them to properly break the fall with less chance of injury.
Peek-A-BOO Pull Ups This is a great exercise when on the monkey bars. Be sure one adult is behind the child holding under their arms as you assist them to pull their chin above the bar and another adult in front to say “Peek-A- Boo!”, before you know they will be pulling up on their own.
