Grandparenting: A Joyful Marathon, Not a Sprint 

Being a grandparent is pure magic—unfiltered joy, unconditional love, and a second chance to experience childhood. But let’s be honest: keeping up with energetic grandkids can feel like an Olympic event. One minute you’re lifting a toddler, the next you’re testing your flexibility playing hide-and-go-seek, and before you know it, you’ve been recruited for a backyard soccer match. 

The reality? Grandparenting takes physical endurance, mental agility, and emotional resilience. Without the right strategies, the fun can quickly turn into fatigue—or even injury. But with a few thrival skills, you can enjoy every moment without the aches, strains, or exhaustion. (Consult with your healthcare provider before implementing these concepts if indicated.)

1. Move Smart, Stay Strong 

Protect Your Back: Lift Like a Pro 

The #1 mistake grandparents make? Lifting grandkids the wrong way. Always bend at the knees, keep the child close, and engage your core. Even better? Encourage independence! Get down to their level if your body can handle it instead of constantly picking them up. 

Build Everyday Strength (No Gym Required) 

Strong muscles and good flexibility make everything easier—from pushing a stroller to playing on the floor. Simple chair squats, wall push-ups, and gentle stretching keep you mobile and injury-free. Pro tip: Turn stretching into a fun game with your grandkids—they’ll love it, and you’ll stay limber!  

Balance is Key (Literally!) 

Tripping over toys, quick turns, and sudden sprints are part of grandparenting. Prevent falls with single-leg stands, heel-to-toe walking, or stretching a few times a week. Sturdy, non-slip shoes are your friend.  

2. Play Smarter, Not Harder

Know When to Hit Pause

A full day with grandkids is exhilarating—but exhausting. Balance active play with quieter activities like puzzles, storytime, or crafts. Stay hydrated, take breaks, and listen to your body. Grandparenting is a marathon, not a sprint!

Engage in Joint-Friendly Play Ideas

• Seated table games (crafts, board games, puppet shows)

• Nature walks instead of high-impact running 

• Swimming for low-impact fun

• Playgrounds with benches nearby—so you can supervise without overexertion

3. Manage Stress and Strengthen Bonds 

Set Boundaries Without Guilt

You love your grandkids, but too much responsibility can lead to burnout. If you’re feeling stretched too thin, have an open conversation with your adult children about what you can realistically handle. Healthy boundaries = a happier grandparenting experience.

Grandkids Keep You Sharp—Let Them Teach You! 

Engaging with grandchildren can be a brain booster. Let them teach YOU something new—whether it’s a board game, a tech skill, or a funny dance move. It strengthens your bond and keeps your mind active.

Be Fully Present 

Put down your phone, look them in the eyes, and truly listen. Being engaged in their world creates lifelong memories and trust.

4. Evolve with Confidence

Stay Tech-Savvy

Want to connect with your grandkids (especially teens)? Learn to text, FaceTime, or even send emojis. It keeps relationships strong—even from a distance.

Blend Tradition with Today’s Parenting 

Parenting styles have evolved. Stay open-minded, respect new safety rules, and support without overstepping. A flexible, supportive grandparent is a cherished one.

5. Quick Grandparent Life Hacks 

• Strategize – Mentally plan what you will be doing physically and prepare accordingly 
• Warm Up Before Playtime – A few stretches can prevent pulled muscles.
• Pre-Plan Activities – Rotate active and quiet time for better energy. 
• Use Smart Lifting Aids – Step stools, strollers, and supportive shoes save your back.
• Laugh at the Chaos – Spilled juice? Make it a fun cleanup game. Stress melts with humor!

 The Bottom Line: Thrive, Don’t Just Survive

Grandparenting should energize, not exhaust you. Take care of your body, set smart boundaries, and embrace the adventure. When you thrive, your grandkids thrive too.

So stand tall, move smart, and enjoy every joyful moment—because a healthy, happy grandparent is the greatest gift of all!

Here’s to thriving, one grand adventure at a time!

Contact Dr. Donkin for help with developing your grandparenting thrival skills! 

Scott Donkin

As February settles in with its icy grip, many of us find ourselves bundling up, bracing against the wind, and dreaming of warmer days. Here in Nebraska, it looks like the chill will be sticking around all month. But instead of merely enduring the cold, why not embrace it as an opportunity to strengthen both mind and body? 

Winter can be a season of renewal if we approach it intentionally. Instead of letting the frigid temperatures sap our energy and motivation, let’s use this month we can affectionately call ”Feburrrary” to build resilience, improve our health, and boost our well-being. Here are some fascinating, practical ways to stay strong, flexible, and vibrant through the coldest stretch of the year.

1. Embrace the Cold – It Has Benefits

Instead of fighting winter, why not work with it? Exposure to cold in small doses can actually improve health. 

• Cold Exposure Boosts Immunity: Brief exposure to cold air (or a splash of cold water at the end of a shower) can strengthen the immune system.
• Winter’s Quiet Offers a Reset: The slower pace of winter can be a great time for reflection, goal setting, and mindful living. 
• Nature Thrives in Winter – So Can You: Observe how trees, animals, and the earth adapt to winter’s challenges, and take inspiration from their resilience.

2. Keep Moving Even When You’d Rather Hibernate

It’s tempting to curl up under a blanket all winter, but staying active is crucial for circulation, mood, and overall health. 

• Indoor workouts, power sitting and winter walks are great ways to keep your muscles engaged. In embracing the cold, it reminds me of the wise words of one of my patients of Norwegian descent: ‘There is no bad weather, just bad clothes.’ 

3. Protect Your Back from the Winter Blues 

Cold weather tends to make muscles stiff and tight, increasing the risk of back pain and injuries. Stay mindful of your posture and movement throughout the day.

• Treat shoveling snow like a workout….stretch first, use proper lifting techniques, and take breaks 
• Avoid the ‘Cold Curl’: Hunching up against the cold shortens and tightens your spine. Instead, practice Power Postures with chest open, shoulders relaxed, and spine aligned. 

4. Feed Your Body for Warmth & Wellness

What you eat in winter directly impacts your energy levels, circulation, and even mood.

• Protein and healthy fats like nuts, salmon, avocados and lean meats provide sustained energy and keep you warm. Root vegetables, dark leafy greens and citrus fruits provide essential vitamins for a strong immune system. 
• Spice it Up: Ginger, turmeric, and cinnamon boost circulation and add warmth from the inside out.  

5. Mind Over (Cold) Matter

The winter months can take a toll on our mood, but small intentional actions can make a big difference.

• Practice Intentional Sitting for Mental Clarity: A strong, upright sitting posture supports better breathing, focus, and mental resilience. 
• Stay Social: Don’t let the cold keep you isolated.  Connect with friends, even if it’s virtual, to maintain emotional well-being. 

6. Sleep Smarter in the Cold

Winter’s long nights should mean better sleep, but the dry air and temperature shifts can disrupt rest.

• Optimizing your sleep space and sticking to a routine help keep you from slipping into the sleepy hibernation slumber of winter. 
• Evening Unwind with Intentional Sitting: Sitting with awareness before bed perhaps with deep breathing or light stretching prepares your body for restful sleep. 

Make Feburrrary Your Month of Strength and Wellness

February is ideal for getting your body ready for springtime activities like golf and projects like yard renovation. So, grab your warmest coat, hydrate well, straighten up that posture, and take on the cold with energy, wisdom and purpose. Spring will be here before you know it but, in the meantime, let’s thrive in the chill. 

Contact Dr. Donkin to help you get through Feburrrary and onto spring!  

Scott Donkin

The holiday season is well underway, bringing joy, festivities and a whirlwind of activity. It’s a time when we stretch ourselves in many ways: stretching our budgets to accommodate gifts and gatherings, stretching our patience as schedules tighten, and stretching our capacity to juggle work, family, and celebrations. Unfortunately, all of this stretching—when done without balance—can leave us feeling overwhelmed, stressed, and physically tense. 

This kind of overstretching can dampen the very joy we hope to experience during the holidays. But what if we reframed stretching into something positive, intentional, and refreshing? Instead of being stretched thin, we can stretch mindfully and healthfully creating more space in our bodies, minds, and lives for true enjoyment and well-being. 

Here are several empowering ways to stretch your mind and body this season. These techniques can help you relieve stress, maintain energy, and even inspire those around you to pause, reflect, and care for themselves. 

1. Stretch Your Body: Movement to Ease Holiday Tension

The physical demands of the season—long drives, shopping marathons, standing while cooking, or hunching over devices—can build tension in the neck, shoulders, back, and hips. Taking just a few moments to stretch can make a remarkable difference.  Contact your healthcare provider to make sure stretching in these ways is right for you. 

   •       Morning Wake-Up Stretch: Before you start your day, stand tall, reach both arms overhead, and lengthen your body as much as possible. Take a deep breath in, then exhale as you let your shoulders relax. This stretch may set a calm and energizing tone for the day.

   •       The “Holiday Hunch” Fix: To counteract slouching over shopping bags or devices, try a chest-opening stretch. Stand tall with your hands down by your sides and gently pull your arms downward while lifting your chest. 

   •       Seated Refresh: Whether at a desk or the dinner table, roll your shoulders forward, up, and back in smooth, slow circles. Follow this with a seated side stretch by gently leaning gently side to side.

These simple, mindful movements may melt away tension and restore comfort to your body, no matter how busy you are.

2. Stretch Your Breath: Finding Calm in the Chaos

During hectic times, we often breathe shallowly without realizing it. Shallow breathing can increase stress and leave us feeling rushed or drained. By stretching your breath—making it deeper and slower—you can quickly invite calm and focus.

   •       The 4-4-4-4 Breath: Breathe in for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before inhaling again. Repeat this for a minute and notice your mind and body relaxing.

   •       Gift Yourself a Sigh: A deep, audible sigh can release tension from the chest, neck, and face. Breathe in deeply, hold for a moment, then exhale through your mouth with a “haaa” sound. Repeat a few times for additional relief.

Encourage your family to try this too. These simple breathing techniques can be done in many places—at a stoplight, in line at the store, or while winding down at the end of the day.

3. Stretch Your Mind: Cultivate Gratitude and Perspective

The holidays often come with expectations that can add pressure. Stretching your mind means choosing to shift your focus, reframe challenges, and embrace what truly matters.

   •       Practice Micro-Gratitude: Notice small moments of joy—like the warmth of a cup of tea, the sparkle of holiday lights, or a shared laugh with loved ones. Gratitude stretches our perspective and invites calm into our minds.

   •       Set “Breathing Room” Expectations: Remind yourself that you don’t have to do everything perfectly. Create realistic plans, give yourself permission to say “no,” and allow space to simply enjoy the season.

   •       Be Mindful: Be intentional with your attention. When wrapping gifts, savor the task. When talking to loved ones, listen fully. These small acts of mindfulness stretch our awareness, deepen connections and presence.

4. Stretch Together: Share the Gift of Movement and Connection

Stretching doesn’t have to be a solo activity. Invite your family or friends to join you for refreshing moments of movement or mindfulness that double as quality time.

   •       Family Stretch Breaks: Take a few minutes before dinner or after gift-wrapping to move together. Lead a few simple stretches, and enjoy a moment of calm together.

   •       Laugh and Relax: Laughter is its own form of stretch—it engages your diaphragm, relieves tension, and boosts your mood. Watch a funny movie or share jokes with your loved ones.

   •       Holiday Walks: Bundle up and take a brisk walk together. Stretch your legs, breathe in the fresh air, and enjoy nature or neighborhood lights.

These shared experiences can bring balance and joy to everyone in your circle.

The Takeaway: Stretch Wisely and Enjoy Fully

The holiday season will always come with its fair share of stretching—of budgets, schedules, and patience. But by adding intentional stretches for your body, breath, and mind, you can move through the season with greater comfort, calm, and connection.

When you stretch mindfully, you create space—not just in your muscles, but in your thoughts, your heart, and your life. It’s a gift you can give to yourself, and one you can easily share with those you love.

So, take a breath, stretch with intention, and fully enjoy this season. You deserve it.

Wishing you a joyful, calm, and wonderfully stretched holiday season! 

Contact Dr. Donkin with any questions or help with healthy stretching that fits your needs.

Scott Donkin

Every autumn, the city of Lincoln, Nebraska, transforms into a vibrant, colorful canopy as the estimated 117,000 trees across the city shed their leaves. With each tree holding an average of 200,000 leaves, this season brings a total of 23.4 billion leaves fluttering down—covering lawns, sidewalks, and streets. For a community that takes pride in its beautiful landscapes, managing all these leaves becomes an impressive collective effort that I call The Great Lincoln Leaf Pickup.

This annual event calls for Lincoln’s residents to roll up their sleeves and grab their rakes to clear yards, parks and common spaces before winter sets in. But make no mistake: picking up all these leaves is more than just a fall chore. The sheer amount of bending, twisting, raking, bagging, lifting and carrying required to handle this monumental leaf load is a physical challenge. Without the right preparation, this can leave many with sore backs, stiff necks and aching shoulders.

If you’re planning to join the community in the Great Lincoln Leaf Pickup and want to avoid the physical strain, here are some practical tips to help you prepare, protect your body and enjoy this seasonal activity to the fullest.

Get Ready to Rake: Preparing Your Body and Mind

1. Warm Up Before You Head Out

Start by gently warming up your body to get your blood circulating and prepare your muscles and joints for the work ahead. A quick 5–10 minutes of light stretching, brisk walking or even some gentle movements like arm circles or lunges can make a big difference. This helps reduce your risk of injury and gets you ready to tackle those piles of leaves.  

2. Mentally Rehearse Your Movements

Before you even grab your rake, take a moment to mentally go through the movements you’ll be making—bending, lifting, reaching and twisting. This mental rehearsal can help you approach the task with awareness, making it easier to use proper form and protect your body from unnecessary strain.

3. Stay Hydrated

Hydration is essential for your muscles and joints, especially as you’ll be active outdoors. Start hydrating before you begin, and keep a water bottle nearby to sip throughout the task. Staying hydrated can keep you feeling energized and help prevent muscle cramping.

4. Use the Right Tools for the Job

Using proper equipment can make a world of difference. Use the right equipment for you and your task like a lightweight, ergonomic rake designed to reduce strain on your back and shoulders.  Depending on the size of your yard and the volume of leaves, consider using a leaf blower or a specialized leaf bagging tool to reduce the physical load on your body.

5. Pace Yourself and Take Breaks

With 23.4 billion leaves to tackle, pacing yourself is key. Take breaks as needed to avoid overloading your muscles and joints. Setting a timer to remind yourself to pause, stretch, and breathe every 15–20 minutes can help prevent fatigue and keep you feeling fresh throughout the task.

6. Stay Mindful of Your Movements

Paying attention to each movement you make—whether you’re bending to pick up a pile, raking in long strokes, or lifting a bag—is essential. Be mindful of keeping your spine aligned, lifting with your legs and avoiding twisting motions that can strain your back.

7. Stretch It Out Afterward

Once you’ve made it through the leaves, take a few minutes to stretch your muscles. Gentle stretches for your neck, shoulders, lower back and legs can help reduce muscle tension and prevent soreness. Stretching is a great way to finish the day and reward your body for a job well done.

8. Consult Your Healthcare Provider as Needed

If you have any pre-existing conditions or concerns, it’s wise to check with a healthcare provider before taking on a physically demanding task like leaf pickup. And if you experience any lasting pain or discomfort afterward, reach out to a professional for advice.

Reap the Benefits of Fall—Without the Pain

By taking these proactive steps, you can turn the Great Lincoln Leaf Pickup into a healthy, enjoyable and productive outdoor activity. With a little preparation and awareness, you’ll be able to enjoy the beautiful fall weather and the satisfaction of a job well done—without the strain and pain that sometimes comes with it. Let’s make the Great Lincoln Leaf Pickup a community tradition that’s not only good for our environment but also great for our well-being.

This autumn, Lincoln residents are not just tackling billions of leaves; they’re embodying the spirit of community and care, showing that with the right approach, we can achieve big goals together—while taking care of ourselves. Enjoy the season, and happy raking!

Contact Dr. Donkin for more information about The Great Lincoln Leaf Pickup or effectively working through the neck and back tension and pain that is often associated with it.

Summertime and travel go hand in hand. This season, individuals, families and groups are setting off on adventures near and far. But summer travel, while exciting, often brings the unwelcome guest of back and neck pain, dampening the joy of exploration. Whether you’re off to vacation paradises, thrilling sporting events, or business trips, discomfort can strike regardless of the occasion or mode of transportation—be it car, bus, plane, or boat.

Travel challenges your back and neck due to the repetitive actions of bending, twisting, reaching, and lifting luggage; prolonged periods of sitting; the stress of planning and meeting schedules; disrupted sleep patterns; and changes in diet and hydration. But fear not! Here are ten empowering travel tips designed to keep you pain-free and fully enjoying your summer escapades.

1.  Pack Like a Pro

• Channel your inner minimalist: bring only what you need and pack efficiently. Opt for luggage with wheels and a retractable handle to save your back.
• Balance the weight in your bags and avoid overloading them. A lighter load equals less strain on your body.

2. Lift with Power, Not Pain

• Master the art of lifting: bend your knees and use your leg muscles, not your back, to hoist your luggage. 
• Engage your core before lifting luggage to help prevent back strain.
• Keep your luggage close to your body, like a hug, to avoid unnecessary strain.

3. Embrace Neck-Friendly Travel Gear

• Treat yourself to a high-quality travel pillow that supports your neck’s natural curve. This small investment can make a big difference in comfort. 
• Experiment with different pillow shapes and materials to find your perfect match.

4. Posture Perfect: Sit Like a Champ

• Command your seat: adjust it so you sit upright with your back supported and feet flat on the floor.
• Resist the urge to slump or lean forward, which can stress your spine. Sit tall and confident.

5. Move and Groove: Frequent Breaks are Key

• Be a movement maestro: every hour, stand up, stretch, and take a short walk. Keeping your muscles active prevents stiffness.
• On road trips, plan pit stops not just for fuel, but for your well-being. Stretching and walking keeps you refreshed.  

6. Hydration and Nutrition: Your Travel Allies

• Drink water like it’s your job. Staying hydrated keeps your muscles flexible and reduces the risk of cramps.
• Opt for balanced, light meals that fuel your body without causing discomfort. Fresh fruits, veggies, and lean proteins are your friends.

7. Ergonomic Essentials: Bring Your Own Comfort

• A lumbar support cushion can be your best travel companion, providing your lower back with the support it craves.
• Choose seats and chairs with good back support whenever possible, and don’t be shy about asking for what you need.

8. Stretch to Success: Keep Those Muscles Happy

• Incorporate simple stretches into your travel routine to keep your muscles limber and tension-free.
• Focus on stretches that target key areas like your neck, shoulders, back, and legs to stay agile.

9. Stress Less: Plan Like a Zen Master

• A well-organized itinerary can be a game-changer. Plan ahead to reduce last-minute stress and enjoy a smoother journey.
• Build in extra time for unforeseen delays, so you’re always ahead of schedule and stress-free.

10. Sleep Smart: Adjust with Ease

• Bring your own pillow from home for consistent neck support and a touch of familiarity.
• Practice good sleep hygiene by maintaining a regular sleep schedule and creating a relaxing bedtime routine, even on the go.

Whether you’re discovering new places, cheering at events, or sealing business deals, make every moment count. Empower yourself as well as others to have pain-free travels and unforgettable summer experiences! By taking care of your back and neck, you’ll be free to fully embrace the adventure, excitement, and wonder that travel brings. 

Safe and happy journeys!

Contact Dr. Donkin if you have questions about helping or preventing back and neck pain while traveling.