Downtown | 129 N. 10th Street, Suite 100

A cornucopia of ideas to help you survive—and thrive—this season.

Turkey Tricks:

Don’t throw your back out wrestling the turkey. Use good posture while handling heavy dishes. When possible, get a second set of hands to help you put items into or remove from the oven. The secret ingredient: While cooking and baking avoid prolonged, repetitive motions such as stirring, using a hand mixer, or rolling pin. Instead, frequently switch between tasks and allow plenty of rest breaks.

Party Planning:

Don’t go to a party hungry. We often eat faster and more when we are hungry, so eat a wholesome breakfast and lunch or have a small snack to avoid over-eating at the party. Also, be selective at the party, and choose the healthy munchies while limiting yourself to only a few indulgent selections.

HYdration Sensation:

Drink plenty of water. Pop, coffee and alcohol can dehydrate your body, so be sure and have a good balance. Even though you often don’t feel thirsty during the cold months, you should still consume the normal recommended amount of water each day to maintain hydration.

Twist ’n Shout:

Save the twisting and shouting for the dance floor. Correct body mechanics while lifting and carrying heavy boxes and awkward-sized decorations will help minimize your risk of injury. Lift with your legs not your back. Step to turn, don’t twist your body. Keep your shoulders square over your hips while lifting heavy objects.

Snow Slinging:

If your back is screaming at you in pain every time you lift that shovel, it may be time to trade up for something with an engine. On average, snow weighs 5-20 lbs per cubic foot depending on the density. That may not seem like much until you consider that a 10ft wide by 20ft long driveway with 12 inches deep of snow weighs 1,000-4,000 lbs total.

Leave the tricks to Tarzan:

When stringing up the Christmas lights, leave the tricks to Tarzan. Be sure to place ladders properly, and don’t over-extend your reach. Have someone hold the bottom of the ladder to add stability and be aware of potential hazards. While you are putting lights up outside take a moment to remove surrounding debris, such as leaves in the gutter, to minimize the risk of fire.

Winter Workout:

Walking in a winter wonderland. Sounds nice enough, but probably not the best option for getting in your daily walk around the block. When the snow and ice create treacherous trudging conditions, utilize a local health and fitness facility, like Madonna ProActive. The indoor walking track is the largest in Lincoln. If a gym membership isn’t your style, the local indoor shopping mall is a great alternative for a safe, all-weather walking workout.

If you experience pain of any kind, stop immediately and seek assistance. If you suffer from persistent pain, speak with your doctor and ask if physical therapy would be appropriate for you.

Avoid Pain and Injury This Winter

Safety tips from Madonna TherapyPlus

Cold temperatures and snow can bring joy to people of all ages who love winter sports, but it also brings with it the extra work of shoveling driveways and scraping windows. It is important to be prepared for the cold weather ahead and Madonna TherapyPlus recommends:

Dress for the season
• Wear loose, light weight, warm clothing in several layers. Trapped air between layers acts as an insulator, and keeps the body core warm. Layers can be removed as the body warms with activity. Avoid perspiration and subsequent chill.
• Always wear a cap on your head, since half of your body heat can be lost through an uncovered head.
• Wear warm socks, waterproof boots, mittens and cover your mouth and nose with a scarf to prevent frost bite.

Frostbite: Exposure to cold can cause damage to body tissue. Watch for loss of feeling and a white or pale appearance in the extremities, such as fingers, toes, ear lobes and nose.

Hypothermia: Prolonged exposure to cold can cause hyperthermia, especially in children and the elderly. If body temperature drops below 95˚, get medical help immediately. Signs to watch for are: inability to concentrate, poor coordination, slurred speech, drowsiness, exhaustion, and uncontrollable shivering followed by sudden loss of shivering.

Physical Exertion: Working or playing in the cold temperatures can put an extra strain on your heart. Heavy exertion, such as shoveling snow, clearing debris or pushing a car, increases the risk of heart attack.

Keep your pace slow and steady.
Take frequent rest breaks to avoid exertion.
If you feel chest pain, stop and seek medical attention.

When removing snow…
• Do not shovel if you have a heart condition.
• Prior to shoveling, it is important to gently stretch muscles to prepare for work and prevent injury.
• If possible, push snow in front of you rather than lifting it.
• Use an ergonomically correct shovel with a curved handle to decrease flexion of the spine and prevent fatigue and injury.
• Bend at your knees and hips, not the waist. Keep the shovel close to your body and use yours legs to lift the load, not your back.
• Keep the load light and close to your center of gravity. Do not stand in one spot and throw the load, which requires twisting of the spine. Instead, turn and step to keep your hips and shoulders moving in the same direction.

Drink plenty of fluids, including water and juice, avoiding caffeine and alcohol.