MINI MUSCLE BREAKS FOR TEDDY BEAR MAKERS There's an alphabet soup of ailments and disorders reaching 'epidemic proportions' with bear makers. It hits when bear making becomes a pain - in the neck, arms, wrists - the sore points can start just about anywhere. It comes in various forms and with an assortment of titles, but it boils down to basic mis-use and over-use of bodies that weren't meant to maintain awkward positions or carry out endlessly repetitive tasks. Take a "Mini-Muscle Break" courtesy of Health Works, Calgary.

 

1. NECK GLIDE With your head level, slide your head backward until your ears are over your shoulders. (This should give you a 'double chin'.) Relax
2. EAR TO SHOULDER Bend your head sideways to bring your ear toward your shoulder. Hold. Keep your shoulders relaxed. Repeat on the other side.
3. SHOULDER SHRUGS Lift both shoulders up towards your ears. Hold, then relax and repeat.
4. SHOULDER ROLL Roll your shoulders in a circular motion, raising them, pulling them back, dropping them. Relax. Repeat in the opposite directon.
5. HEAD TURN Turn head to look over right shoulder; hold for a count of eight. Face straight ahead; drop chin toward chest; hold 8 counts, return to upright. Repeat to left side.
6. OVERHEAD REACH TO CHEST Place hands together overhead. Slowly pull hands down in front of chest.
7. UPPER BACK STRETCH Place hands on shoulders, elbows pointing out to sides. Bring elbows together in front of you. Hold 5-8 seconds. Return to starting position. Now press elbows back, bringing shoulder blades together.
8. UPPER BACK AND ARM STRETCH Extend arms in front at shoulder height with fingers interlocked. Turn palms outward while extending arms. Repeat, moving arms below shoulder height.
9. . BACK EXTENSION Knees slightly bent, hands on hips with thumbs pointing backwards. Gently, bend backwards slightly. Hold for 8 seconds. CAUTION: If you feel pain doing this sfretch, discontinue.
10. MEDIAN NERVE Place fingertips on shoulders with elbows raised from sides. Open arms out straight and lower hands towards floor. Gently pull back hands towards forearms.
11. PRAYER Place hands together in front of body. Use right hand to push left hand to the left. Hold for a few seconds. Repeat in the opposite direction.
12. SPIDER Place pads of right hand fingers and thumbs against · those of left hand. Spread fingers as far apart as possible. Press gently and hold for a few seconds. Relax.
13. HAND PULL Extend one arm in front of body, palm down. With opposite hand, gently pull back fingers and palm towards body. Hold. Repeat with opposite hand.
14. HAND PUSH Extend one arm in front of the body, palm down. With the opposite hand, gently press down fingers and back of hand so that palm moves toward forearm.
15. HAND STRETCH Make a fist, squeeze tightly. Hold. Then straighten fingers and extend as far as possible. Hold for 5 seconds. Repeat 3 times. Shake out hand, and repeat with other hand.
16. ANKLE FLEX AND STRETCH Hold one foot off of the floor, leg straight. Alternately flex (pointing toes up) and extend (pointing toes toward the floor) your ankle. Repeat with the other leg.

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