Stretch of the Season: Shoveling Winter Snow

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While snow seems to be in hibernation so far this year, blizzard conditions will hit before we know it! At The Chiropractic Health Center of Glastonbury, we understand that shoveling can be a difficult task for many people, especially those with back problems. To prevent injuries, it’s important to loosen your muscles first. Prepare your body with the following stretches.

1. Cat-Cow Stretch

This move releases tension in the back and stretches the core. Starting on all fours, inhale and arch your back toward the ceiling. Release the breath and round your spine, tucking your pelvis and looking up to the ceiling.

2. Arm Swings

To activate your shoulders, back and chest, swing your arms out in front of you. As your muscles get looser, you should be able to raise your arms above your head. Alternate between swinging in front, to your sides and across the body.

3. Piriformis Stretch

This exercise warms up the glutes. Lay down on your back with your legs straight out, then pull one knee to the opposite shoulder. Hold for about 20 seconds, then switch knees.

4. Neck Stretch

When it’s cold outside, we tend to shrug our shoulders up. To loosen the neck muscles, put your left hand on top of your head and gently pull towards your left shoulder. Repeat with the right hand and shoulder.

5. Supine Hamstring Stretch

Your hamstrings do a decent amount of work while shoveling. To warm up these muscles, lie on your back with both legs up against an open doorway. Move your hips close to the door, then lower the outside leg as you keep the other leg up. Repeat for 10 reps, then switch legs.
 
Our experienced team members use the latest techniques to promote spine health and overall wellness for all seasons! To schedule an adjustment, contact us today.