When Winter rolls around, many of us have to get outside and start shoveling the driveway. Unfortunately, shoveling uses muscles that we don’t regularly use and can therefore lead to injury. Follow these exercises before and after shoveling to help prevent injury.
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Before Shoveling Snow:
#1 – Squats
Begin in an upright standing position with your legs hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Bend your knees and hinge through your hips to move into a squat position, keeping your knees behind your toes. Raise back up to a standing position and squeeze your glutes at the top position. Repeat the movement.
Squats
Start off with 2-3 sets of 10 repetitions.
#2 – Arm Circles
Begin in an upright standing position with your legs hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and place your arms at your sides with your palms facing forward. Move your arms in a big circular motion. Lower your arms back down to return to the starting position and repeat the movement in the opposite direction.
Arm Circles
Start off with 1 set of 10 repetitions in each direction.
#3 – Core Activation
Lie on your back on the floor with your knees bent and your feet flat on the floor. Raise your knees up to a 90-degree angle and place your arms at your sides. Contract your abdominal muscles and lower one leg down to tap your foot on the floor. Raise your leg to return to the starting position and repeat the movement on the opposite side.
Core Activation
Start off with 1 set of 10 repetitions on each side.
After Shoveling Snow:
#1 – Side Neck Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Looking for a light stretch along the side of the neck, drop one ear towards your shoulder and hold this position for 20-30 seconds. Take deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
To intensify the stretch, use your hand to gently pull your head closer to your shoulder
Side Neck Stretch
Start off with 1 set of 1-2 repetitions on each side, holding for 20-30 seconds.
#2 – Quad/Hip Stretch
Stand upright with one hand against the wall for balance, maintaining good alignment with your head, shoulders, hips, and legs. Bring one heel up against your seat and hold your foot with your hand. Hold this position for 20-30 seconds. Return to the starting position and repeat the movement on the opposite side.
Quad/Hip Stretch
Start off with 1 set of 1-2 repetitions on each side, holding for 20-30 seconds.
#3 – Eagle Arms
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Cross your arms in front of your body at shoulder-height, wrapping at the elbows and wrists. Hold this position for 20-30 seconds. Relax and repeat the movement on the opposite side.
Eagle Arms
Start off with 1 set of 2-3 repetitions on each side, holding for 20-30 seconds
Low back pain after shoveling snow is very common. For your guide to eliminating lower back pain, make sure to check out Low Back Pain Solved, here!
