Snow Shoveling Season is Here!
We’ve already experienced our first snowfall of the season, but we know there is more on the way. Here are some snow shoveling tips to help prevent injuries this winter season.
Preparing to Shovel
Prior to shoveling, it’s always important to warm-up before heading outside. Warming up before shoveling consists of a dynamic warm-up to increase your heart rate, breathing and body temperature to prepare the body for the activity ahead.
Stand with stability
• Stand with your feet hip-width apart to maintain your balance. It is also best to wear boots that are non-slip when you shovel. This will help protect you from sliding.
Keep the weight close to your body
• Hold the shovel close to your body to guard against straining or pulling a muscle. When snow is deep, try to shovel smaller amounts (1 - 2 inches) at a time.
Grip strategically
• Space your hands apart on the shovel’s handle to increase your leverage when lifting the snow.
Lift with your legs
• Bend from your knees, not your back when lifting the snow. Not only does protect your back, but you can strengthen your back as well.
Engage your core and don’t twist
• Tighten your stomach muscles when lifting the snow. This helps protect your back as you lift. Be sure to avoid twisting your body when you lift the snow. Move your feet or pivot instead.
Don’t fling the snow
• Place the snow on the side of the path rather than throwing it. Turn your feet in the direction you’re dumping the snow.
