Text Neck: Being Proactive Can Help… and thank you for the job security.September 28, 2015
Here We Come Sweet 16 (thoughts from the flight back from Spokane Washington). 3/22/16+March 30, 2016
We just survived a couple of feet of mother nature’s fluffy white stuff that is now melting and then turning to ice. Before the soft stuff starts to freeze, shoveling properly and promptly can save on getting stuck and hurting yourself. Here are our Yalich Clinic Top 10 Tips, found on Facebook as well; and no, one of them is not hire someone else to do it but it is a great idea…
- Dress warmly, but don’t bundle. You want to move naturally and not make movements difficult or awkward.
- Warm up before you start shoveling. Walk around with large arm movements to get the blood flowing and your body temperature up before you start.
- When possible, use a light weight push shovel if possible. Also, spray your shovel with Teflon so the snow does not cling. (Dr. Sok’s favorite!)
- Keep one hand close to the base of the shovel to balance weight of the lift and lessen the lower back strain.
- Push snow when possible. Avoid lifting and throwing snow any distance. Push or walk the snow to a pile.
- Avoid sudden twists with your body. Try to move the entire body together as a unit.
- Use your legs and bend your knees to help with leverage.
- Work slowly, pace yourself. Shovel for 5-7 minutes then rest for 2 or 3 minutes. Don’t wait until your tired or short of breath. If you start to fatigue, stop.
- If you experience pain, stop immediately. Rest yourself for 5 to 10 minutes. For any new injury, use ice (zip lock bags of snow!) and not heat. Apply ice packs ten minutes on, ten minutes off and 10 minutes on again will help start reduce inflammation. Stretching and foam rolling are also helpful. If the pain does not go away, that is the time to call.
- If you have a health problem or are not in good shape, do not even consider snow shoveling. Find someone ahead of time to help. Don’t wait until there is a lot of snow on the ground before you figure out how to remove it.
It is all about prevention and surviving the winter of 2016! Safe Shoveling…