Table of Contents
Today’s blog is dedicated to showing you how to shovel snow without hurting your back, neck, or shoulder or causing a compression fracture. The video below covers the do’s and don’ts of how to shovel snow and avoid one of those unfortunate events.
Later in the post, I describe how to do a safe squat—a movement you use when you shovel snow—and an important bone-building exercise. Finally, I cover how to avoid a slip and fall while navigating the snow and ice.
In the video above, I demonstrate how to shovel snow safely. Follow these steps:
- Push the snow with your legs.
- Maintain perfect posture and keep your spine in a neutral position.
- If you are tall, consider an ergonomic snow shovel. This type of shovel will help you to not hunch over the shovel.
- A straight handled snow shovel works well if you are short. However, be attentive to your posture when using a short shovel.
- Limit how much you rotate or twist your body when clearing the snow.
- Point your feet in the direction you are pushing the snow.
- Lift the snow by engaging in a proper squat.
- Maintain a wide stance and bend from your hips and knees.
- Keep your elbows by your side when lifting the snow.
- Move your front foot in the direction you plan to throw the snow.
- Use your legs and trunk to assist in the toss, rather than just your arms.
- Be safe, and enjoy the snow.
Exercise Recommendations for Osteoporosis
Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.
But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?
A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.
I cover important topics related to osteoporosis exercise including:
- Can exercise reverse osteoporosis?
- Stop the stoop — how to avoid kyphosis and rounded shoulders.
- Key components of an osteoporosis exercise program.
- Key principles of bone building.
- Exercises you should avoid if you have osteoporosis.
- Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
- Core strength and osteoporosis — why is core strength important if you have osteoporosis?
Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.
This Exercise Helps You Shovel Snow Safety
Make the squat exercise a regular part of your exercise program to keep you in shape and ready to shovel snow or gravel. There are several types of squat exercises (they vary depending on your prescribed exercise level) in the Exercise for Better Bones program.
When you purchase your Exercise for Better Bones program, you not only receive your osteoporosis exercise program, you also receive an e-book with many of the activities of daily living that you should modify. The ebook contains clear and easy-to-follow pictures and illustrations.
The MelioGuide Activities of Daily Living cover common chores like cleaning the house, yard work, using the washer and dryer, grooming, and many more. Consider it the complete checklist for someone with osteoporosis, osteopenia, or low bone density.
Maintain Your Balance and Grip When You Shovel Snow
Good balance is essential to reduce your chance of a fall inside and outside your home. I encourage you to improve your balance with my balance and fall prevention exercises and to review my balance guide.
It is important that your footwear provides adequate grip while you are out in the snow and ice. I wrote a blog post on ice cleats for boots that you should review.