By ALLISON GRAHAM, DPT – 

What a winter it has been! With all of this beautiful white stuff coming down, it is so important to remember that, while you get a great cardio and weightlifting workout for free, protecting your body is essential. Here are some tips to keep your back safe this winter.

1. 1.  Wear slip-resistant footwear
   2.  Wear gear that will protect you from the dangers of the cold.
   3.  Stay close to your Shovel.
   4.  Do not fight against any icy resistance.
   5.  Once your shovel is loaded, widen your stance and squat low.
   6.  Keep your head in line with your spine.
   7.  Keep the head of the shovel close to your center of mass (belly button).
   8.  DO NOT HOLD YOUR BREATH! (no Valsalva!).
   9.  Press up through the legs to stand and straighten / slightly extend your low back.
   10.  Do NOT reach far away from your body to “throw” the snow.
   11.  Reduce rotational movement.
   12.  Keep your arm near the weighted end of the shovel close to your body.
   13.  Step or walk as close as you can to the snowbank onto which you are making your snowy deposit.
   14.  Empty your shovel.

SMILE and REPEAT 😊

*Pro Tip:  Remember to hydrate after your workout!

Love, Allie