It is that time of year again, and here we are gathering our shovels and rock salt to make our walkways and driveways safer. Do you take as much time to prep your body as you do the outside? Taking a few minutes before grabbing the shovel can make for a more pleasant season pain-free—we hope!
Before even stepping outside Chardon Performance Therapy wants you to take a few minutes to warm up your joints and muscles before heading out to brave the cold. This can be done with light stretching or dynamic movements like arm circles, high knees, and reaching for your toes! These few simple movements may be the key to keeping pain-free this season. The last thing you want is lower back pain or a pulled hamstring that could have been prevented with a few minutes of stretching. Read on to learn more tips recommended by the clinicians at Chardon Peformance Therapy.
In addition to stretching, CPT encourages you to use the right equipment. An ergonomic shovel is a great place to start. Ideal shovels should be lightweight and have a curved handle to limit strain on your back. Look for ones like the one pictured to the right. Pair an ergonomic shovel with boots that have good traction and support to prevent slipping and sliding which can lead to over-extending your knees. While shoveling, you should also use the proper technique to avoid unnecessary strain on your back. Make sure to :
Lift with your legs! Not your back.
Keep the load small. Avoid trying to throw large chunks of ice and snow.
Push the snow instead of throwing it.
Limit twisting motions.
Switch sides frequently.
Take Breaks! If you have a large area to shovel complete it in chunks giving yourself time to rest in between.
This brings us to what you should do after shoveling. Dave Nelson, owner of Chardon Performance Therapy, suggests to says take it back to the beginning and stretch again when your finished shoveling. Stretching before and after shoveling will help to loosen and relieve tense muscles and joints. Simple moves like cat-cow, child's pose, and hamstring stretch will allow you to relax and loosen your shoulders, back, and legs. Check out Dave's tips in the short video below for a more in-depth look at what moves he recommends.
Utilizing these few easy tips can make a difference in your winter health. The only way to avoid the snow is to travel to the tropics this time of year. So, if you find yourself within winter's path Chardon Peformance Therapy is here to help support you getting through the winter unscathed!
Follow us on social media @chardon_performance_therapy on Facebook and Instagram for more tips on how to keep your body healthy during the winter months and more. If you have pain that is holding you back from living your winter dreams contact us today to set up a discovery call to learn more about our practice and how we can help you get back to living your life pain free.
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