Post on 07-May-2015
description
Snow Shoveling Safetyand
Low Back Injury PreventionPresented by
Clay Kuethe D.C.
The Basics: Lifting Correctly
Don’t overdo it. Take lighter loads.
This is Poor Form
Bend your knees and lift with your legs
Lift things closer to your center of gravity (Not way out in front or to the side)
Keep back straight and bend just at the waist if you do need to bend forward.
Lifting Positions
Proper positions when lifting
Improper positions when lifting
Things to keep in mind
DO NOT TWIST! DO NOT TWIST!
When pushing snow, don’t have your arm and shoulder out to the side. Keep the shovel centered in your body at about the bellybutton.
When lifting the snow, stand on the side of shovel and do a proper lift.
When throwing the snow, make sure to rotate your hips and not your low back to ensure proper spinal alignment.
Do Not Twist! Do Not Lean Forward,
Curve Your Back, and Throw Snow
If you have a snow blower
Remember Good Posture
Use with Caution
Always stand directly behind the machine with the push hand as close to your abdomen as possible
Never put your hands near the rotating apparatus while in operation or while the key is still in the on position
If your muscles are not warmed up properly, the likelihood of an injury increases dramatically.
Do 5-10 minutes of light warm up exercises before going out and shoveling.
These can include some jumping jacks, going up and down the stairs a couple of times, doing some body squats, or some of the core stability exercises shown later.
Don’t go out in the cold all coldBrrrrrrrrrr
Boots with good gripping soles Stocking hat Gloves Sweatshirt Wind Resistant Coat Snow Pants or Long Underwear with Jeans
Dress Properly
Your core is basically muscles that stabilize your abdomen.
Mainly the Transverse Abdominis, Rectus Abdominis, Internal and External Obliques, and the Multifidus.
What is Core Stability?
These muscles form a can like structure around your midsection that provides support and stability.
These muscles help to reduce spinal injuries.
Core Stability Continued
Plank exercises Side Plank
exercises Push Up Plus Bird Dog Stability Squats
Not Conventional Sit-Ups or Crunches
Core Stability Exercises
Consult with your regular physician before performing any of the exercises showed during the presentation.
Disclaimer
Put elbows directly under shoulders
Place feet straight out Lower buttocks down
until they are in a straight line with the rest of your body and not sticking up in the air
Tighten abdominal musculature
Plank Exercises
Lay on side Put elbow directly
under shoulder Place feet straight out,
one on top of the other.
Raise hip off of ground until in a straight line with body
Tighten abdominals and keep butt pushed forward
Side Plank Exercises
Place hands directly under shoulders and knees directly under hips
Extend one leg straight back and extend the opposite arm forward
Bird Dog (Advanced)
Start by standing up straight
Bend knees and stick butt straight back
Brace abdominals and bend at the waist, keeping the back straight
Stability Squats
Start in the same position as the Bird Dog exercise
Keep arms straight, brace abdominals and lower chest straight down, keeping torso in straight line
Push Up Plus
Thank you for coming. If you ever have any questions, feel free to
call the office or e-mail me.
516 W. 35th St. Davenport, IA 52806 Phone: 563-388-6364
E-mail: drclay@familycarechiropracticdavenport.com Website: www.familycarechiropracticdavenport.com
Any Questions?