Save Yourself While Shoveling the Snow

OK we are all doing this in New England right now, particularly in NE Massachusetts, shoveling that beautiful snow Many folks have snow blowers nowadays, but there are still those that are shoveling the good old fashioned way. To start, I do want to state this activity will give you a great work out and build your Quadriceps, Gluteals, Biceps, Triceps and upper back muscles in quite a rapid fashion. It also can lead to injury and overuse as well as reactivate old back or neck injuries. Please try to pace yourself. Do not go out and shovel a 20 foot driveway in one fell swoop. Break it down into smaller sections and take rests between, even if it is just to take a walk down the lane and look at the beauty around you. Ask for help, get other family members involved and participating in this wonderful New England pastime. Look for teenagers in the neighborhood that are motivated to help and earn some extra pocket change. They can use the work out and fresh air too!

If you have a back, neck, or any other injury for that matter, be sure to do your stretches and warm ups before and after shoveling. Doing warm ups prior to shoveling will loosen your body up and prepare it for the activity. Afterwards, will help you can prevent/lesson any post activity soreness or muscle strain you might feel. If you wear any type of brace, be it back or wrist or elbow now is the time to be sure you are compliant, an ounce of prevention…..goes a long way. Use proper lifting techniques; Squat with your hips and knees to shovel the snow do not bend your back. Grab that snow, straighten up, and turn your body as a unit to place it (wherever you can find a spot). Remember too that it is easier and less straining to" push " than "pull" so use that motion to push it out of the way as much as you can rather than pulling it upward.

Today the shovels on the market are often ergonomically designed to lesson the force placed on your body and disperse it through the shovel handle. Look for those with a bend in the middle of the shovel handle. These are the type you want to buy, not the old fashioned straight handled ones. The older models really place a lot of torque and force on your joints; wrist, elbows shoulders.

OK you are done shoveling. Now a few gentle exercises to loosen up all those tired joints and muscles; 1)straighten out your arm and circles the wrists 20 time each direction

2) extend your elbow and turn your palm upward, now bend your wrist backwards (into extension) and straighten your fingers feel the stretch all along your forearm, wrist hand and fingers, hold,relax, repeat

3) Give the muscles on your forearm and just below your elbow a nice deep massage. This gets at those nasty extensor tendons so prone to overuse

4) Stand tall reach arms overhead as high as you can then fold forward at the hips bend the knees slightly and lower your head and arms towards the floor gently rocking side to side and feel a nice stretch along your upper and lower back and into the Hamstrings

5) Lie on your back on the floor knees bent and roll the knees side to side stretching your hip and buttock also try the "pelvic tilt" exercise with your knees bent flattening the base of your lower back into the floor and releasing gently, repeat.

These are just a few suggestions. Hope they are helpful and happy shoveling.