Saturday, January 29, 2005

Save your spine

With the frequent snowfall predicted for New England this year, Drs. Scott Chapman and Carol DeFranca of Norwell Chiropractic Spine and Sports Rehab, share their tips for safe shoveling.

Save your spine by:

Warming up. Walk around for several minutes to warm your muscles. Before shoveling, perform a few stretching exercises to loosen up your muscles. Place your hands on your hips and bend gently backwards. Come back to upright and gently bend your lower spine to the left and right, breathing out as you stretch. Repeat each 10 to 15 times. Avoid toe touching

Practicing proper lift technique. Set your feet so they are aligned with your hips. Keep you spine in a neutral position by slightly arching your spine. Pull in your abdominal muscles toward your spine and tense them slightly. Bend from the hips and knees and do not twist your lower back when you lift the shovel. Breathe out during each lift. Don’t stand still and throw the snow, but walk over and dump it where you want it to go.

And several more tips ...

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