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"A Family Tradition for 128 Years" PORT PERRY STAR - Tuesday, April 19,1994 - 13 Tips for getting into shape for spring Last year, the physiotherapy staff of Rehabilitation Services Department of Community Me- morial Hospital focused their attention on the repetitious strain injuries caused by com- puter work. This year, we turn our attention to the playing fields; be it in your backyard or the sports stadium. Now that the weather is warming up, we are all looking forward to increasing our level of activity by enjoying our favor- ite sport or activity, be it walk- ing, jogging, baseball, golf, gar- dening, etc. Our main problem is that, for many of us, the win- ter meant the occasional cross- country or downhill ski, or snowmobile thrill, but no regu- lar exercise. To our muscles, this translates into lack of movement and now suddenly we are asking those decondi- tioned muscles to perform. As a result, a common injury occurs - the dreaded muscle strain which means pain, inconven- ience and possible muscle dam- age. To avoid the disappoint- ment and frustrations this brings, here are some preventa- tive techniques which involves stretching muscles to improve SCOTT ANDERSON / PORT PERRY STAR Staff at Port Perry High School gathered on April 13 to honor : Hilton Ireland (left) on his retirement after 21 years at the school. The long-time custodian also celebrated his birthday. Joining in the celebration is Larry Hanna, area supervisor for the Durham Board of Education. The Regional Municipality of Durham PUBLIC NOTICE Take notice that the Regional Municipality of Durham is considering a by-law to name a portion of Regional Road 23 from the Uxbridge / Pickering Townline northerly to the Canadian ; National Railway line at Port Bolster as "Lake Ridge Road". The location of the renamed road is indicated on the map below. DURHAM REGIO LAKE SIMCOE PORT BOLSTER TOWN OF GEORGINA BROCK RR CR RR REGIONAL ROAD 23 PROPOSED TO BE NAMED "LAKE RIDGE ROAD" SEER LS ER EO EE hr ys EM ge i UXBRIDGE © PICKERING gS nanennann SEES agmungg® Co OEE = EE ---- i i -------------- a WHITBY i in order to assist in the evaluation of this proposed by-law, the Ri public is invited to provide input by way of submission to the {i Region's Planning Department. ) Information relating to the proposed by-law is available in the {| offices of the Planning Department, located at Box 623, 1615 4 Dundas Street East, 4th floor, Lang Tower, West Building, Whitby fl Mall, Whitby, Ontario L1N 6A3 or by calling Richard Szarek at i (905) 728-7731 (Whitby Line) / (905) 686-1651 (Toronto Line). i Submissions concerning the proposed by-law must be submitted | to the Commissioner of Planning at the above noted address and | must be received no later than Friday, May 13, 1994. | § ki Please include your address and telephone number in any { submission made. Germi-Lynn O'Connar Chairman, Planning Committee Dr. M. Michael, M.C.I.P. Commissioner of P':1ning flexibility before a activity is to be done. Stretching tight muscles is a personal affair; the amount to be done differs between individ- uals and the type of sport/ activity. Stretching performed incorrectly can do more harm than good. It should be a pain- less, peaceful experience result- ing in improving the circulation and the muscular/skeletal sys- tems. Stretching tight muscles should be done twice, accompa- nied by a few deep breaths - be- fore the sports/activity, and af- ter (generally known as the warm-up and the warm-down). The warm-up is important as it helps to prevent muscle strains or tears from sudden overlengthening. The warm-up should last 10 minutes depend- ing on the movements to be per- formed and the stress and strain of the sport/activity. The first phase is to increase the blood flow to the muscles. This can be accomplished by the sta- tionary bicycle, gentle general exercises, walking on the spot, etc. The last phase shoul sport/ be "- specific isolated stretchihg ex- ercises for the muscles required for the sport. The warm-down is equally important. Following vigorous activity, the person should al- low the body circulation to slow down gradually and allow the heart rate to return to the pre- exercise level. Muscle waste products tend to accumulate in the working muscles causing stiffness, possible pain and soreness to follow. A warm- down can be accomplished by using slower body motions such as a slow walk, etc. Finally, stretching those muscles used will help decrease the cramping and stiffness associated with post exercise. This should be ac- companied by water intake and . gentle deep breathing to help the body return to the pre- exercise level as soon as possi- "ble. Greater relaxation of the entire body is also accomplished with the warm-down. It is difficult to prescribe spe- cific stretching exercises for every sport or activity out there, but here are a few guidelines: do not bounce during stretch- es hold the position for 10-20 seconds, then repeat three times you should feel a gentle stretch; once the position is re- leased, the stretch "pain" should be gone concentrate on keeping your abdominals tight and maintain good posture at all times; espe- cially when doing any type of sport/activity - "shoulders back, chin tucked, chest out and stom- achin" . specific stretches for your sport/activity can be obtained from your health care profes- sional. In the end, sports and activi- ties are an important part of a person's general wellbeing. Stretching before and after any sport or activity will allow you to remain free from injury and continue to enjoy all the things you like to do. This is submitted in the inter- est of preventative medicine by the physiotherapy staff of the Rehabilitation Services Depart- ment of Community Memorial Hospital. Port Perry & Prince Albert UNITED CHURCHES ' Minister: Rev. Robert J. Le Page - SUNDAY, APRIL 24 Port Perry 10 a.m. Morning Worship & Sunday School Prince Albert 11:30 a.m. Morning Worship & Sunday School Nursery Care © Always Available Baha'i Information Meetings Every Sunday 8 - 10 p.m. 1667 King St., Prince Albert All Welcome. More information call 985-9339 or 985-4582 BAHA'I FAITH NESTLETON PRESBYTERIAN CHURCH Rev. Wm. Fairley - Minister Service - 11 a.m. Sunday School provided All Welcome MYRTLE UNITED CHURCH MINISTER - REV. GLEN EAGLE Service - 9:45 a.m. Sunday School (Alea fo] CHRISTIAN CENTRE WE'VE MOVED 593 ALMA STREET (Old Gerry's Produce Bldg.) Come celebrate Victory & Jesus with us at our services. All this week at Victory Christian Centre. SUNDAY, APRIL 24 9:45 a.m. Sunday School - all ages 11 a.m. Vicotory Service Share Group Meetings Tues. & Wed. nights 7:30 p.m. Tues. 7:30 p.m. Youth meeting 7 p.m. Saturday Prayer Prayers for sick at all services. GOD HAS A PLAN FOR YOUR LIFE - STEP INTO VICTORY! For further information call Pastor John Benschop 985-8890 or 985-1346 SHINO] VS PRESBYTERIAN CHURCH Minister: Rev. D.A. (Sandy) Beaton SUNDAY, APRIL 24 10 a.m. Service Church School and Nursery During Worship For further information call 985-3881 or 985-4746 All are warmly welcome HOPE CHURCH CHRISTIAN REFORMED FELLOWSHIP 14480 OLD SIMCOE ROAD Prince Albert, Ontario Rev. Ken Van Schelven 985-1014 Song Service: 9:50 a.m. Worship Service: 10 a.m. Coffee & Fellowship: 11:15 a.m. Worship Service: 7 p.m. Nursery & Story Hour provided Wheelchair Accessible. PORT PERRY BAPTIST CHURCH 5 STA 2210 Hwy. 7A - 985-8681 DAVID S. DANIELS, PASTOR 9:45 a.m. Sunday School 11 a.m. Worship & Jr. Church 5:45 p.m. Prayer Fellowship 6:30 p.m. Worship Service Nursery Available TUESDAY, 9:45 a.m. Between Friends WEDNESDAY 7-8:30 p.m. AWANA Clubs Cancelled THURSDAY 7 p.m. "Bible Study & Prayer 7'30 p.m. - Sidewalk Youth Mini-tries FRIDAY 7:30 p.m. Jr. & Sr. Youth A warm welcome to all Wheelchair accessible Mons = "THE NEW APOSTOLIC CHURCH 180 Mary St., 2nd Floor YOUR LOCAL FAMILY CHURCH - REGULAR SERVICES - Sunday 10:30 a.m. & § p.m. Wednesday 8 p.m. For further information call 985-2794 "A Hearty Welcome To All" COLUMBUS COMMUNITY UNITED CHURCH A Community Church For All Rev. Jack Griffen B.A., M.Div. SUNDAY, APRIL 24 "Teenagers" Welcome to a Community Church for everyone! GREENBANK PASTORAL CHARGE Pastor, Rev. David Shepherd New Member SUNDAY, APRIL 24 Seagrave - 9:30 a.m. Greenbank - 11 a.m. Pinedale - 12:30 p.m. | Manchester & Scugog Island UNITED CHURCHES Minister Elaine Barber 985-4094 SUNDAY APRIL 24 Scugog Island 9:45 a.m. Manchester 11:15 a.m. Sunday School and Nursery Care Provided 10.101, 60 oof [Qo 1 55% Nf = fo] UNITED CHURCH REV. DAVID SHEARMAN B.A., M. Div. SUNDAY, APRIL 24 Blackstock 10 a.m. North Nestleton 11:15 a.m. Nursery During Worship