May Is National Correct Posture Month

May 14, 2021 by Jessica Betit

* DISCLAIMER: THIS BLOG DOES NOT PROVIDE MEDICAL ADVICE. *

The information (including but not limited to, text, graphics, images, and other material) contained on this blog are for informational purposes only. No material on this blog is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog.

WHAT IS POSTURE?

Posture is how you hold your body.

There are two types different types of posture: Dynamic and Static.

-Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.

-Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping.

HOW CAN POSTURE AFFECT MY HEALTH?

Poor posture (such as slouching or slumping over) can affect you head to toe, contributing to a number of problems:

Cause neck, shoulder, and back pain

Cause headaches and jaw pain

Cause knee, hip, and foot pain

Decrease your flexibility

Affect how well your joints move

Cause Shoulder pain and impingement

Affect your balance and increase your risk of falling

Make it harder to digest your food

Make it harder to breathe

Misalign your musculoskeletal system

Wear away at your spine, making it more fragile and prone to injury

HOW CAN I IMPROVE MY POSTURE IN GENERAL?

Be mindful of your posture during everyday activities, like watching television, washing dishes, or walking
Stay active. Any kind of exercise may help improve your posture, but certain types of exercises can be especially helpful. They include yoga, tai chi, and other classes that focuses on body awareness. It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen, and pelvis).
Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to lower back pain. All of these can hurt your posture.
Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance and force you to walk differently. This puts more stress on your muscles and harms your posture.
Make sure work surfaces are at a comfortable height for you, whether you’re sitting in front of a computer, making dinner, or eating a meal.

HOW CAN I IMPROVE MY POSTURE WHEN STANDING?

Stand up straight and tall
Keep your shoulders back
Pull your stomach in
Put your weight mostly on the balls of your feet
Keep your head level
Let your arms hang down naturally at your sides
Keep your feet about shoulder-width apart

HOW CAN I IMPROVE MY POSTURE WHEN SITTING?

So many of us spend a good deal of time sitting – either at work, at school, or at home. It is important to sit properly, and to take frequent breaks:

Switch sitting positions often
Take brief walks around your office or home
Gently stretch your muscles every so often to help relieve muscle tension
Don’t cross your legs; keep your feet on the floor, with your ankles in front of your knees
Make sure that your feet touch the floor, or if that’s not possible, use a footrest
Relax your shoulders; they should not be rounded or pulled backwards
Keep your elbows in close to your body. They should be bent between 90 and 120 degrees.
Make sure that your back is fully supported. Use a back pillow or other back support if your chair does not have a backrest that can support your lower back’s curve.
Make sure that your thighs and hips are supported. You should have a well-padded seat, and your thighs and hips should be parallel to the floor.

POSTURE TEST

You can take a posture test at home without any equipment. You will need someone’s help to take a measurement with a ruler or tape measure.

First, stand against the wall, with the back of your head touching the wall. Place heels 6 inches out from the wall.

Your buttocks and both shoulder blades should be touching the wall. Have someone measure the space between your neck and the wall. Also, measure the distance between the wall and the small of your back.

Both these measurements should be less than 2 inches. If the measurement is greater than 2 inches, you likely have poor posture and a curved spine.

There’s an app for that.

New Items ~ May 2021

May 7, 2021 by Ann Russell, Technology Librarian

FICTION

Act your age, Eve Brown by Talia Hibbert. The flightiest of the Brown sisters crashes into the life of an uptight B & B owner and has him falling hard – literally!

The Affair by Danielle Steel. A French author’s extramarital affair affects various member of his wife’s family.

All the cowboys ain’t gone by John Jacobson. The main character is an old fashioned hero worth rooting for with much Indiana Jones-style derring-do as he travels from Texas at the turn of the century to join the French Foreign Legion.

Cloudmaker by Malcolm Brooks. A soaring novel set during the summer of Amelia Earhart’s final flight, a tale of American ingenuity and optimism set against the backdrop of a deepening Great Depression.

The consequences of fear by Jacqueline Winspear. Maisie Dobbs uncovers a conspiracy with devastating implications for Britain’s war effort during the Nazi occupation of Europe.

Danger in numbers by Heather Graham. Deep in the Everglades, an eerie crime scene sets off an investigation that sends two agents deep into a world of corrupted faith, greed, and deadly secrets.

The drowning kind by Jennifer McMahon. A chilling novel about a woman who returns to the old family home after her sister mysteriously drowns in its swimming pool…but she’s not the pool’s only victim.

Eternal by Lisa Scottoline. Three people involved in a love triangle find everything they hold dear is tested as Mussolini’s power grows and laws change in Rome.

Infinite Country by Patricia Engel. A story of a family occupying two different countries, Columbia and the United States.

The Kaiser’s web by Steve Berry. A newly discovered dossier from World War II might change the course of Germany’s upcoming elections.

Klara and the sun by Kazuo Ishiguro. An “Artificial Friend” named Klara is purchased to serve as a companion to an ailing 14 year old girl.

The ladies of the secret circus by Constance Sayers. A magical story spanning from the jazz age in Paris to modern-day America of family secrets, sacrifice, and lost love set against the backdrop of a mysterious circus.

The lamplighters by Emma Stonex. A gorgeous and atmospheric novel about the mysterious disappearance of three lighthouse keepers from a remote tower miles from the Cornish coast – and about the wives who were left behind.

The last bookshop in London by Madeline Martin. Through blackouts and air raids as the Blitz intensifies, a woman discovers the power of storytelling to unite her community in ways she never dreamed – a force that triumphs over even the darkest night of the war.

The lost apothecary by Sarah Penner. An aspiring historian in London finds a clue that might put to rest unsolved apothecary murders from 200 years ago.

The lost village by Camilla Sten. In 1959, 900 villagers disappeared without a trace. How can an entire village full of people just…vanish? This delivers maximum dread with remarkable restraint. As the situation goes from bad to worse to terrifying, readers will revel in the chills.

Meet me in Paradise by Libby Hubscher. Marin Cole has never: seen the ocean, climbed mountains, taken a risk in her life. But if her sister’s plan works, she just might do all three.

Never far away by Michael Koryta. Placed in witness protection in remote northern Maine, Leah risks exposing herself to the dangerous forces of her past when her homesick children run away.

The nine lives of Rose Napolitano by Donna Freitas. This explores 9 possible outcomes when a woman who has never wanted children marries a man who gradually decides he does.

Of women and salt by Gabriela Garcia. The daughter of a Cuban immigrant take sin the daughter of a neighbor detained by ICE and seeks to learn about her own family history.

The other Emily by Dean Koontz. Haunted by the unsolved disappearance of the love of his life a decade earlier, a writer visits her suspected killer in prison before meeting a woman who uncannily resembles the person he lost.

Other people’s children by R.J. Hoffmann. A riveting novel about a couple whose dream of adopting a baby is shattered when the teenage mother reclaims her child.

The phone booth at the edge of the world by Laura Messina. Two bereft people find themselves seeking a garden at the top of a hill in Japan, where a disconnected phone allows the grief-stricken to send their voice into the wind as they talk to those they have lost.

The red book by James Patterson. This puts the characters through hell in a story that’s top-drawer crime fiction.

Serpentine by Jonathan Kellerman. Alex Delaware is traversing the forbidding place known as L.A. and exhuming the past in order to bring a vicious killer to justice.

What’s mine and yours by Naima Coster. The integration of a North Carolina school ties together a pair of seemingly unconnected families for two decades.

NEW DVDs

Wonder Woman 1984 (2020) starring Gail Gadot and Chris Pine

News of the world (2020) starring Tom Hanks and Helena Zengel

The Peanut Butter Falcon (2019) starring Shia LaBeouf and Dakota Johnson

The snake pit (1948) starring Olivia de Havilland

The enchanted cottage (1945) starring Dorothy McGuire and Robert Young

NONFICTION

Birds of Maine by Peter Vickery. This offers a detailed look at the state’s birds – from the Wild Turkey to the Arctic Tern – with info on migration patterns and how Maine’s geography and shifting climate mold its birdlife.

Fears of a setting sun by Dennis Rasmussen. The surprising story of how the Founding Fathers came to despair for the future of the nation they had created.

Fourteen (talks) by (age) fourteen by Michelle Icard. The 14 essential conversations to have with your tween and early teenager to prepare them for the emotional, physical, and social challenges ahead.

The hill we climb by Amanda Gorman. The poem read on President Biden’s Inauguration Day by the youngest poet to write and perform an inaugural poem.

Lady Bird Johnson by Julia Sweig. A look at the policy initiatives and the leadership style of the first lady during her time in the East Wing.

Restoring your historic house by Scott Hanson. The complete comprehensive guide for homeowners on how to accommodate contemporary life in a historical house.

Sensitive is the new strong by Anita Moorjani. The power of empaths in an increasingly harsh world.

Shooting Midnight Cowboy by Glenn Frankel. The history of the controversial 1969 Oscar-winning film that signaled a dramatic shift in American popular culture.

Sidelined by Julie DiCaro. This is a sweeping takedown of misogyny in America’s sports media and professional leagues. It’s all about sports, culture, and being a woman in America.

Wait, I’m working with who? by Peter Economy. The essential guide to dealing with difficult coworkers, annoying managers, and other toxic personalities.

Where we find ourselves: the photographs of Hugh Mangum, 1897-1922. These are interesting on so many levels and is Americana at its most compelling, real buried treasure brought to life.

Winter pasture by Li Juan. A warm portrait of stark, strenuous lives in remote China as a woman journeys with a family of herders in winter. It’s a rare look at a disappearing world.

The women of the Bible speak by Shannon Bream. They lived timeless stories – by examining them, we can understand what it means to be a woman of faith.

Children’s Books

PICTURE BOOKS

Birdsong by Julie Flett

Curious George goes swimming by Margret Rey

Granddaddy’s turn : a journey to the ballot box by Michael S. Bandy

I am perfectly designed by Karamo Brown

I promise by LeBron James

Love you forever by Robert Munsch

Northbound : a train ride out of segregation by Michael S. Bandy

Spring stinks by Ryan Higgins

V is for voting by Kate Farrell

Vote for our future! by Margaret McNamara

Welcome to the party by Gabrielle Union

Your house, my house by Marianne Dubuc

CHAPTER BOOKS

Alone in the woods by Rebecca Behrens

Ancestor approved : intertribal stories for kids edited by Cynthia Leitich Smith

Clean getaway by Nic Stone

Loretta Little looks back : three voices go tell it! by Andrea Davis Pinkney

Two roads by Joseph Bruchac

Wings of fire : the dangerous gift by Tui Sutherland

GRAPHIC NOVELS

The Great bunk bed battle by Tina Kugler

Hilo. Book 7, Gina the girl who broke the world by Judd Winick

History Comics. The Challenger disaster : tragedy in the skies by Pranas Naujokaitis

History Comics. The Great Chicago fire : rising from the ashes by Kate Hannigan

History Comics. The Roanoke Colony : America’s first mystery by Chris Schweizer

NON-FICTION

Beginner’s world atlas by National Geographic Kids

Buzzing with questions : the inquisitive mind of Charles Henry Turner by Janice N. Harrington

Dinosaur lady : the daring discoveries of Mary Anning, the first paleontologist by Linda Skeers

The great bear rescue : saving the Gobi bears by Sandra Markle

Heartbeat by Doe Boyle

Hello neighbor! : the kind and caring world of Mister Rogers by Matthew Cordell

Insects by the numbers : a book of infographics by Steve Jenkins

Kamala Harris : rooted in justice by Nikki Grimes

Marie’s Ocean : Marie Tharp maps the mountains under the sea by Josie James

Student World Atlas by National Geographic

National parks of the U.S.A. by Kate Siber

The national parks : discover all 62 parks of the United States by Stefanie Payne

Space : a visual encyclopedia by DK

Whoosh! : Lonnie Johnson’s super-soaking stream of inventions by Chris Barton

William Still and his freedom stories : the father of the underground railroad by Don Tate

Notes from Booklist, Publishers Weekly, Kirkus, Library Journal, and New York Times Book Review

April is Sexual Assault Awareness Month

April 23, 2021 by Jessica Betit

* DISCLAIMER: THIS BLOG DOES NOT PROVIDE MEDICAL ADVICE. *

* The information (including but not limited to, text, graphics, images, and other material) contained on this blog are for informational purposes only. No material on this blog is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. *

What is sexual violence?

Sexual violence refers to sexual activity when consent in not obtained or not freely given. The term sexual violence can refer to any violence, physical or psychological, carried out through sexual means or by targeting a person’s sexuality, gender identity, or gender expression. Sexual violence impacts every community and affects people of all races, religions, cultures, sexual orientations, socioeconomic and age groups.

Sexual Violence Statistics

Sexual Violence Myths & Facts

There is a lot of information (and misinformation) that circulates about sexual violence and the people affected by it. The following myths are common and can impact survivors of assault or abuse, as well as the behavior and effectiveness of friends, family, medical, social service and law enforcement personnel. This will help clarify some of the most common myths.

Myth: Sexual Assaults are not that common.

Fact: There is an average of 433,648 victims ages 12 or older of rape and sexual assault each year in the U.S. This means 1 sexual assault occurs every 73 seconds.

Myth: Only women are victims of sexual assault/Men cannot be sexually assaulted.

Fact: A victim of sexual assault can be of any age, race, class, gender, or sexual orientation. According to RAINN (The Rape, Abuse, & Incest National Network), one in ten victims of sexual assault is male, and three percent of American men are victims of rape or attempted rape.

Myth: Most sexual assaults are committed by strangers.

Fact: Most sexual assaults and rapes (8 out of 10 in fact) are committed by someone the victim knows, or is acquainted with. Only about 19.5% of sexual assaults/rapes are committed by someone completely unknown to the victim.

Myth: A person cannot be sexually assaulted by their partner or spouse.

Fact: Sexual assault can be committed within any type of relationship, including in marriage, in dating relationships, or by friends, acquaintances or co-workers.

Myth: Sexual assaults most often occur in deserted areas like garages, stairwells, or wooded areas.

Fact: The majority of assaults occur in places ordinarily thought to be safe, such as homes, cars and offices. 55% of rape or sexual assault victimizations occur at or near the victim’s home, and 12% occur at or near the home of a friend, relative, or acquaintance.

Myth: If a person is aroused s/he is assaulted, then it is not really sexual assault.

Fact: Arousal and/or an Orgasm does not mean that someone “enjoyed” the sex, or that they wanted it. Arousal and/or an Orgasm can be a natural biological reaction that someone can’t control; it does not mean that forced or coerced sexual activity was consensual and often this is used to silence the survivor.

Myth: If a victim of sexual assault does not scream or fight or has no injury, it could not have been a sexual assault.

Fact: Submission is not consent; lack of a “no” does not mean “yes”. There are many reasons why it may not be “safe” or possible for someone to physically resist or fight back. – Many survivors experience something called tonic immobility or a “freeze response” during an assault where they physically cannot move or speak.

Myth: It’s only considered “forced” when there is some form of violence.

Fact: Force is: blackmail, emotional coercion, manipulation, threats, intimidation, the use of alcohol and drugs, the use or display of a weapon, physical battery or assault, immobilization or restriction and any combination thereof.

Myth: People that have been sexually assaulted will be hysterical and crying.

Fact: Survivors of sexual assault elicit a range of emotional, physical, and mental reactions to the trauma of being sexually assaulted, including not having any reaction at all. Each victim will respond differently.

Myth: Sexual assault is caused by lust or uncontrollable sexual urges and the need for sexual gratification

Fact: While some offenders do seek sexual gratification from the act, sexual gratification is most often not a primary motivation for a rape offender. Power, control, and anger are more likely to be the primary motivators.

Myth: Sexual assault is provoked by the victim’s wearing revealing clothing, behaving provocatively, or drinking/using drugs.

Fact: Sexual assault is NEVER the victim’s fault, and has nothing to do with their actions, behaviors, or by the way they dress. Sexual assault is a violent attack on an individual, not a spontaneous crime of sexual passion. No one “asks” for or caused their assailant to commit a crime against them.

Myth: People who commit same-sex sexual assault must be homosexual.

Fact: Sexual assault is about power and control and happens regardless of sexual orientation. Forcing sexual acts is one tactic an offender can use to dominate, humiliate, and exert power over another person regardless of that person’s gender. It can occur in same-sex and heterosexual relationships and victims of sexual assault can be any gender. In one study, 98% of men who raped boys reported that they were heterosexual.

Myth: Being sexually assaulted by someone of the same gender can make a person gay or lesbian.

Fact: The assault is typically not based on the sexual preferences of the victim or rapist, and therefore does not necessarily change the victim’s sexual orientation.

Myth: People with disabilities are at low risk for sexual assault.

Fact: People with disabilities are victims of sexual assault twice as much as people without disabilities.

Myth: Sex workers cannot be raped because they are selling sex.

Fact: Sex workers have the right to give and withhold consent to any sexual activity, and therefore, can be assaulted or raped just like anyone else.

Myth: A lot of victims lie about being raped or give false reports.

Fact: The incidence of “false reporting” is estimated at 2-6%. Reporting a sexual assault is not easy, and most sexual assaults are not reported. The false report rate is no greater than the false report rate for any other felony.

Myth: Getting help is expensive for survivors of assault.

Fact: Services such as counseling and advocacy are offered for free or at a low cost by sexual assault service providers.

Myth: There is nothing we can do to prevent sexual violence.

Fact: There are many ways you can help prevent sexual violence including intervening as a bystander to protect someone who may be at risk.

FACT: It is NEVER the victim’s fault.

What to do if you’ve been sexually assaulted

If you’ve been sexually assaulted, you may have many mixed emotions. You may also ask yourself many questions. All reactions are valid.

Steps to take after a sexual assault.

After a rape/sexual assault, it’s hard to know how to react. You may be physically hurt, emotionally drained, or unsure what to do next. You may be considering working with the criminal justice system, but are unsure of where to start. Here are some steps you can take…

Address your immediate safety. Get to a safe place/Call 911 or other local emergency personnel.
Call someone. No matter how late it is, you should not be alone. Call a trusted family member or friend. You can also contact an advocate from a local crisis center. (You’ll find a list of hotlines/helplines below.)
Consider your medical options – Remember, the choice to seek medical treatment is yours alone. Many survivors may be reluctant to pursue medical attention in the immediate wake of a sexual assault. It is ultimately up to you to decide what to do in accordance with your own physical, psychological and emotional needs. Please keep in mind that you do NOT have to report what happened to the police to receive medical attention.

Although the choice is yours, it’s recommended that you seek medical attention from a private doctor, clinic, or hospital emergency room for treatment of any injuries (including internal injuries of which you may be unaware), as well as preventative medication for pregnancy and sexually transmitted infections.

Consider getting a sexual assault examination or “rape kit.” This preserves potential DNA evidence. If you decide that you do want to proceed with official charges, this evidence will be invaluable.

If the assault occurred within the past 120 hours (5 days), you can receive a Sexual Assault Forensic Exam, also known as a ‘rape kit.’ During the exam, a Sexual Assault Nurse Examiner (SANE) will collect patient history and information about the crime that occurred, and collect physical evidence, including photographs of injuries.

Try not to not shower, bathe, eat, drink, smoke, change clothes, or use the restroom if at all possible. This is important to preserve evidence. If possible do not change your clothes, if you already changed, put your clothes in a clean paper bag (not plastic bag) and bring those clothes with you to the hospital.

You don’t have to decide right away if you’re going to talk with the police about what happened or press charges against the person who assaulted you. If you choose not to report to police right away, the evidence collected during the exam will be kept in an anonymous rape kit, which is called an Anonymous Report or Jane Doe Report. The evidence collected will be stored for one year, to give you time to decide whether you want to report the crime.

Find mental health support. A sexual assault service provider or your local crisis center can connect you with professionals skilled in this area of support.
Figure out your next steps: A sexual assault service provider can help answer any questions you may have. They can also connect you with resources you may need, including legal options.

Remember, the sexual assault was not your fault and you are not alone.

Where to go for help:

If you or someone you know has experienced sexual abuse, you don’t have to go through it alone. The websites and hotlines listed below can help!

HOTLINES

National Sexual Assault Hotline: National hotline, operated by RAINN, that serves people affected by sexual violence. It automatically routes the caller to their nearest sexual assault service provider. The hotline operates 24/7.

Hotline number: 1-800-656-4673

National Street Harassment Hotline: Created by Stop Street Harassment, Defend Yourself, and operated by RAINN, the National Street Harassment Hotline is a resource for those affected by gender-based street harassment.

Hotline number: 1.855.897.5910

National Sexual Violence Resource Center: NSCRV provide supportive services to victims of sexual assault: mental health support, advocacy, accompaniment during medical exams and law enforcement interviews, education, follow-up services, and referrals to other resources.

Hotline Number: 1-877-739-3895

Maine Coalition Against Sexual Assault Helpline: MECASA is organized to end sexual violence and to support high-quality sexual violence prevention & response in Maine communities.

Helpline number: 1-800-871-7741

Maine Statewide Crisis Hotline: This is a 24-hour crisis hotline where callers can speak with a trained crisis clinician who can connect them with the closet crisis center.

Hotline number: 1-888-568-1112

National Domestic Violence Hotline: NDVH’s advocates are there to listen without judgement. They are there to help you begin to address what’s going on in your relationship. Their services are always free and available 24/7.

Hotline number: 1-800-799-7233

National Teen Dating Abuse Helpline: The NTDAH’s peer advocates are reachable by phone, text and online chat 24 hours a day, 7 days a week.

Hotline number: 1.866.331.9474

Text: LOVEIS to 22522

Chat Live: https://www.loveisrespect.org/

ONLINE RESOURCES

After Silence: On this Web site, you will find a support group, message board, and chat room for survivors of rape, sexual assault, and sexual abuse.

http://www.aftersilence.org/index.php

The National Center for Victims of Crime: The mission of the National Center for Victims of Crime is to forge a national commitment to help victims of crime rebuild their lives. They are dedicated to serving individuals, families, and communities harmed by crime.

National Sexual Violence Resource Center: This site offers a wide variety of information relating to sexual violence (including a large legal resource library) for survivors, friends & family, and advocates & educators.

The Dru Sjodin National Sex Offender Public Website: The NSOPW is an unprecedented public safety resource that provides the public with access to sex offender data nationwide. Users can search the state, territorial and tribal sex offender registries all in one place.

Victim Connect Resource Center: The VCRC website is a place where victims can learn about their rights and options confidentially and compassionately. Victims can find information and connect with resources, craft their next steps, and access referrals.

Sexual Assault Resource Guide: Healthline covers a wide range of information including what is sexual assault, what is consent, what is force, how to make a police report, how to find medical care, how to get legal support, how to find mental health support, and more.

References/Source Information:

National Sexual Violence Resource Center

The Rape, Abuse, & Incest National Network (Rainn)