NOTO Escapes Mural

NOTO Escapes Mural

by Artist | Sara Myer, Jennifer Bohlander

NOTO Escapes Mural

Created in 2021

Artists: Sara Myer

Location: Kansas Ave. Strip, NOTO Escapes building

The NOTO Escapes Mural captures the unique puzzle-vibe of the interactive puzzle based escape games you can experience inside of NOTO Escapes.  Created in 2021 by local NOTO Artist Jennifer Bohlander and Sara Myer from Matryoshka Tattoo. When Sara isn’t painting or tattooing, she is working on community projects such as the Brown v. Board mural, supporting small businesses, and showing her love for Topeka! Jennifer Bohlander has been an advocate of the arts in NOTO for nearly a decade, spearheading multiple beautification efforts through public art locations througout the district.

Health Access Tip: 

Stretching  

 It’s good to do each stretching exercise 3 to 5 times during each session. 

 Always stretch slowly and smoothly into the desired position, as far as is comfortable for you without pain. Always stretch slowly and smoothly into the desired position, as far as is comfortable for you without pain. Do what is comfortable for you. If you’re not used to stretching, hold the stretch for about 10 seconds. The more often you stretch, the easier it will become. Eventually, you will be able to hold each stretch for 30 seconds comfortably. 

 Tips for safe stretching: 

Relax and breathe normally while stretching. Then stretch while pushing the breath slowly out your mouth. Count to 10 slowly or time yourself for 10-30 seconds. Breathe normally during the stretch. 

 A stretch should always be smooth and slow, never jerky or bouncy. This can cause muscles to tighten and may result in injuries. 

Hold the stretch for 10-30 seconds and repeat each stretch 3-5 times. Remember to breathe normally during each stretch. 

As you become more flexible, try reaching farther in each exercise. A mild pulling feeling during a stretch is normal. Sharp or stabbing pain or joint pain means you should stop, you’re stretching too far. 

Always keep your joints slightly bent, never “locked” in a straight position. This can cause injury. 

Otto’s Kid Activity:

Overhead Arm Stretch 

This simple stretching exercise is good for shoulders, arms, spine, and the overall body. It can be practiced anywhere. 

  1. Stand straight with feet at a normal distance from one another. 
  2. Slowly raise the hands over the head, fingers stretched out wide. 
  3. The arms should  line up with the ears. Stretch the arms out as much possible while the shoulder blades stay in a relaxed state. 
  4. Hold this position for about five seconds. 
  5. Then lower the hands and relax. 
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