We’re officially in the midst of another winter season here in Vancouver. If you are like most people you probably don't like shovelling and you probably like it even less if you hurt yourself in the process. I can just imagine the number of people so far that have tweaked their backs in their zealous attempts to keep a clear driveway.
So, without further adieu, here are my top four safe shovelling tips:
1.) Perform a Proper 5-Minute Warm-up Before Shovelling
As is common before intense exercise, many people fail to properly warm-up and get their bodies ready for the rigors of shovelling snow. Let’s face it, when the snow is wet, it's real work moving it around. And if your body is tight and cold then you will dramatically increase your chances of short or long-term injury.
2.) Split Your Stance When Shoveling
By simply switching to a split stance while shovelling, where one leg is forward and the other leg is back, will not only significantly lessen this hyper flexion while bending over, but will also help actively stretch those tight hips at the same time. To create an even balance in the muscles that are worked, do an even number of shovel strokes with both legs forward by alternating every 10 reps or so.
3.) Point Your Toes In Same Direction of Shovelling
This is a continuation of the last tip. Even when you split your stance, you can still be susceptible to injury when tossing snow behind you. So, to further prevent injury, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.
4.) Shovel EQUALLY to BOTH Sides
A mistake people make is always shovelling to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.
The aforementioned tips will go a long way in keeping your body as bulletproof as possible during the next blizzard.
Tyron, BHK, is a local Vancouver personal trainer and fitness boot camp instructor and real world fat loss expert. To book him to speak at your local Vancouver company, club, or organization please contact him by email at TyronPiteau@
