Listed below are a few techniques to help keep pain away:
- As with any strenuous exercise it is important to warm up with light stretching and gentle movements or start off super easy
- Picking the right shovel is of utmost importance. Your shovel should be lightweight, chest height when standing, have a D shaped handle and a curved shaft.
- Pushing the snow as much as possible will be easiest on your body as long as you are not slouching as you push
- If you must lift the snow use these lifting tips:
- Have a wide stance for a good base of support. Put your weight on the leg closer to the shovel & push the shovel straight ahead.
- Shift weight to rear leg and lift using legs and arms. Do not lift with your back. Lifting with your back is sure to be followed by back pain.
- Keep a shovel weighted with snow close to your body.
- Turn feet towards the direction you wish to throw the snow and pivot the entire body instead of twisting at the waist.
- Making sure shoulders are set with an open chest and shoulder blades pulled back before lifting will keep that shoulder joint in its strongest position.
By Kristine Cline – Kinesiologist, Registered Massage Therapist (Collegiate Sports Medicine, Red Deer AB)
Take time with your shovelling - use your legs - don't pivot through your back - push snow as much as you can - lift it with strong core & legs only
Need to see us for an injury? Call now