In the winter months, we Minnesotan’s tend to do lots of shoveling. Shoveling is a chore that is very stressful on our body, especially when we don’t use the correct body mechanics. To ensure you take care of yourself for the rest of the winter season, we would like you to incorporate these tips when you get outside and shovel:
- Make sure your body is properly conditioned before donning your winter coat and grabbing your snow shovel. Warmed-up muscles will be less likely to tighten up or snap when under the strains of snow shoveling. You can warm up by taking a brisk walk or doing simple stretching exercises, such as knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked.
- Layer your clothing to keep from overheating. This helps to keep your muscles warm, and flexible.
- Stand erect and push the snow straight ahead, avoid lifting and tossing heavy loads of snow. And especially avoid twisting when holding a shovel full of heavy snow. Bend at your knees, not at your waist to lift when shoveling.
- Rest frequently to take the strain off your muscles.
- Try to stand as erect as possible.
- Take your time, you will minimize injuries
If something does happen, and you strain yourself while shoveling, remember we can help you heal your injury more quickly. Until you can come in for an adjustment, rest and ice the injury.