Snow shoveling is heavy work. Often in the winter we may have to shovel several times in a day. Before you sit down and collapse in a chair do stretches and you will not wake up tomorrow with a sore back.
Before and after shoveling.
1. Bend to touch your toes. Stretches the hams/back of the leg.
2. Squats with back straight, with hands out in front.
3. Abdominal twists. Gentle twist without pain. Do both sides.
4. Side bending. Can be done seated. Put arm over head as if to do a cartwheel (but you're not going to go that far) and lean feeling the stretch on the side.
5. AND Just one more stretch that I have found has made all the difference for me and for G. Most important after any yard work and may be the best stretch to stop a potential lower back ache. Sit in a chair and bend to touch toes. Grab your ankles and pull yourself to go farther to stretch the lower back. Be gentle with yourself. Do not go beyond your limits. Hold this stretch and feel the relaxing of the muscles.
Tai Chi Snow Shovelling by Mike Pekor is a video that explains how to work safely doing this necessary activity. Pace yourself. Be mindful of your body actions. Keep your balance. Use your whole body. Use your legs to lift.
Before and after shoveling.
1. Bend to touch your toes. Stretches the hams/back of the leg.
2. Squats with back straight, with hands out in front.
3. Abdominal twists. Gentle twist without pain. Do both sides.
4. Side bending. Can be done seated. Put arm over head as if to do a cartwheel (but you're not going to go that far) and lean feeling the stretch on the side.
5. AND Just one more stretch that I have found has made all the difference for me and for G. Most important after any yard work and may be the best stretch to stop a potential lower back ache. Sit in a chair and bend to touch toes. Grab your ankles and pull yourself to go farther to stretch the lower back. Be gentle with yourself. Do not go beyond your limits. Hold this stretch and feel the relaxing of the muscles.
Tai Chi Snow Shovelling by Mike Pekor is a video that explains how to work safely doing this necessary activity. Pace yourself. Be mindful of your body actions. Keep your balance. Use your whole body. Use your legs to lift.
If you have hurt yourself remember to use ice. 15 minutes with ice on the painful area. Rest the area for fifteen minutes before you ice again. Ice will reduce inflammation and restore fresh blood flow into the strained muscles. Check for heat in the muscle by using the back of your hand. Heat indicates congestion of fluids. Apply ice again and get that blood working for you and flowing freely in the problem area.
Be Healthy. Stay Healthy. Massage.
kimdeering.com/blog
Be Healthy. Stay Healthy. Massage.
kimdeering.com/blog
Click to blog category of all stretches