Shoveling Snow Safely

Breathe in through your nose to warm the air and then exhale as you lift the snow. This helps set a rhythm for breathing that helps avoid overexerting your heart and lungs. It keeps you from holding your breath which can increase pressure in the chest.

Lift from the legs. Using your body’s biggest muscles will help lift the snow without putting so much strain on your back.

Wait to shovel until 45 minutes after you’ve had a big meal. Allowing your body to digest your meal will help to keep from redirecting much needed blood flow from the heart and muscles needed to shovel snow.

Take regular breaks to give your body time to rest. Allow your heartrate to return to normal. Have a glass of water to stay hydrated. And go inside to warm up, if your extremities feel cold.

If you have a serious chronic condition or are not in shape to tackle a heavy snow, don’t. There are plenty of young, healthy people who would enjoy making a some money shoveling snow.

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Core Strengthening Exercises–The Squat Chop

Stand with your feet shoulder-width apart. Flex your knees slightly.
Clasp your hands and raise them straight up above your head, elbows slightly bent.
Lower to a squat as if you were sitting down into a chair (squat) while bringing your arms straight out in front of you (chop).
Squat as deeply as you’re able, watch that your shoulders do not drop forward.
Stand up from the squat while raising your hands back up above your head.
Aim for 3-4 reps of 10 to 15 daily.
Once you’ve mastered the basic movement, add a weight between your hands.
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Stretching Mistakes

We should be stretching to stay limber and flexible, but if we stretch in a way that overstresses muscles or tendons, we can cause strains or even sprains while stretching.
Not all injuries come as a result of a single, bad stretch, either. Repetitive stretching that’s improperly done can cause injury over time.
Ideally, we should not wait until an injury occurs to begin stretching to relieve the pain or regain mobility. We should stretch every day.
As we age, we begin to lose flexibility and range of motion, especially in the shoulders and low back, which can then lead to other mobility issues.
Fortunately, age-related loss of flexibility can be reversed with a daily stretching program.

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Tai Chi is Good for Back Pain Sufferers

Tai Chi is often recommended for people who have chronic back pain because it combines slow, gentle movements with deep breathing and meditation. Especially for people who have range of motion issues with their backs, Tai Chi is a great exercise regimen to get you moving again.
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