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.
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.
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.
Tennis uses most of your core muscles, and puts particular strain on your elbows and shoulders. A good stretch before and after you play will help keep you from injury. If you’re still stiff and sore, come in for a good neuromuscular massage. #MarktheSpotMassage