If you are the sort of person who regularly gets out into the snow banks then you will want to be aware that research shows that injuries are greatly reduced with correct lifting posture and when stretches and warm-up exercises are done prior to engaging in vigorous activity like snow shoveling.
Check out Dr Craig's 3 minute snow shoveling warm up exercise video:
The following are the top 3 stretches and 3 warm up exercises to do prior to hitting the snow piles.
STRETCHES WARM-UP EXERCISES
1. Quad stretch 4. Squats
2. Hamstring and calf stretch 5. Hip Roll
3. Shoulder stretch 6. Gluteal Squeeze
TWO POSTURE TIPS TO EASE THE BURDEN
1. “Where your nose goes your toes go!” The discs of your lower spine are not strong when loaded with weight while rotated so if you twist to throw snow make sure your move your feet in the direction you are facing before engaging your muscles and throwing the snow.
2. “Lift with your butt.” We are told to life with our legs but that is NOT THE BEST WAY. We also need to engage our glute muscles before loading our body. i.e. squeeze your butt before lifting/throwing the snow.
For other home help videos from Dr Craig and the Team at Loving Life Chiropractic click here.