Shoveling snow

Snow Shoveling Safety Tips

Snow Shoveling Safety Presented By: Dr. Amit Sharda

Before picking up your snow shovel, recognize snow shoveling for what it is – strenuous exercise. It makes great demands on your heart and the rest of your body for two reasons: its hard work and it’s done in the cold. But a little planning and prudence can reduce the risk. Try the following stretches for major muscle groups.

  • Knees to Chest – Lie down with feet flat on the floor and both legs bent, bring the right knee to chest and hold for 15 seconds; then do left leg; then both legs together.
  • Pelvic Tilts – Lie on your back with knees bent and lower back flat on the floor; squeeze tight your gluteus maximus and stomach muscles and push the small of your back down gently to the ground and hold for five seconds.
  • Spinal Twists – Stand with feet shoulder-width apart, hands on hips and gently twist first left, hold for 15 seconds, then right, hold for 15 seconds.
  • Quadriceps Stretch – Stand with feet shoulder width apart, lift leg bending at knee and bring heel to buttocks. Keep your balance by bending supporting leg or hold onto a railing.
  • Calf Stretch – With one foot in front of the other and both feet flat on the floor, bend toward the wall and stretch the back of your lower leg.
  • Hamstring Stretch – Sit with left leg fully extended and right foot is bent in front of you so that it is almost touching your knee. Bring head down to left knee and hold for about 15 seconds. Then do right leg.
  • Shoulder Stretches – Clasp both arms behind you, pull back and hold when you get a stretch. For shoulder shrugs, bring your shoulders up to your ears, hold for 10 seconds, and then slowly relax.
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