This picture looks like a very familiar site during our Wisconsin winters. Shoveling snow and using the snow blower become like second nature this time of year. If you are like me, I usually roll right out of bed with my eyes half open, throw on some warm clothes, and get right into shoveling. My quick and heavy snow shoveling is usually followed by a sore back and fatigued arms and legs. As much as I sometimes dread going outside to shovel the driveway in the wee hours of the morning, I look at it as part of my physical activity for that day. (Check out how many calories you can burn from shoveling snow here!) Like with any other physical activity that I do, I warm up my muscles to prevent them from strain or injury. Why not do the same for shoveling snow?
Here is a 5 minute snow shoveling warm-up for you to try before heading outside to take care of those drifts:
- March in Place (30 seconds) – march in place and don’t forget to get those arms moving too!
- Squats or Stand-to-Sit (1 minute) – squat keeping knees behind your toes and hips back OR standing in front of a chair, slowly move to a sitting position and slowly stand up to engage your lower body muscles.
- Torso Twists (1 minute) – standing with arms relaxed at your sides, turn your upper body side to side with your arms gently swinging along with the movement.
- Arm Swings (30 seconds) – standing with arms raised parallel to your shoulders, bring your arms across your chest, reaching to your shoulder blades and back to the start position. Alternate your left and right arm on top.
- Knee to Chest (30 seconds) – standing position, bring your knee to your chest with the assistance of your arms, briefly hold, and release. Alternate legs throughout the 30 seconds.
- Crossover Toe Touches (1 minute) – with a wide stance and arms parallel with your shoulders, reach your opposite hand to your opposite foot alternating left and right sides.
- March in Place (30 seconds)
Now you are ready to take on the snow!
Be Well,
Sarah.