Believe it or not, shoveling snow can be quite a workout. It can be as intense of a workout that you can get in your local gym or when working out at home. As with any type of exercise or workout, there are stretches, which we’re calling “hacks,” that you should consider doing before and after shoveling snow to get your muscles loose and help prevent any possible injuries.
You can do these exercises in your living room or garage before or after you have finished shoveling snow. To make it more realistic, you can also do these hacks using a snow shovel.
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#1 – Single Leg Kicks
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips, and legs. Hold the shovel in both hands and extend your arms out front at chest height. Contract your core and kick one leg up toward the ceiling, bringing your toes right past the shovel handle height. Return to the starting position and repeat the movement on the opposite side.
Single Leg Kicks
Start with one set of 5 repetitions on each side. The intensity for this workout is light to moderate, depending on your fitness level.
#2 – Squat to Raise
Begin in an upright standing position, with your feet shoulder-width apart and your toes slightly pointed outward. Maintain proper alignment with your head, shoulders, hips, and legs. Hold the shovel in both hands and extend your arms out front at chest-height. Contract your core, then bend through your hips and knees to move into a deep squat. Raise back up and extend your arms overhead. Return to the starting position and repeat the sequence of movements.
Squat to Raise
Start with one set of 5 repetitions. The intensity for this workout is light to moderate, depending on your fitness level.
#3 – Side Bend
For this exercise, you can perform the movement with or without the shovel.
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips, and legs. Take a big step to one side with one foot then bend your knee to lower yourself into a side lunge position. Contract your core and bend your upper body to one side, lifting one arm overhead while placing your opposite hand on your bent knee for support. Return to the starting position and repeat the movement on the opposite side.
Side Bend
Start with one set of 5 repetitions on each side. The intensity for this workout is light to moderate, depending on your fitness level.
#4 – Lunge to Reach
For this exercise, you can perform the movement with or without the shovel.
Begin in an upright standing position with your feet slightly wider than shoulder-width apart. Take a big step to one side with one foot then bend your knee to lower yourself into a side lunge position, bringing your hands to the side. Contract your core then extend your arms up over your opposite shoulder. Return to the starting position and repeat the movement on the opposite side.
Lunge to Reach
Start with one set of 5 repetitions on each side. The intensity for this workout is light to moderate, depending on your fitness level.
Know your limitations and use caution when shoveling snow. Make sure to dress warmly and wear comfortable footwear that is water-resistant and provides good traction. Avoid eating immediately before shoveling snow. Take breaks as needed and stop if you feel any unusual pain or lightheartedness. Lift with your legs, not your back, and try to push the snow with the shovel whenever possible.
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