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On this page, I will share some sample excercises and information which
I think you will find helpful.
I think you will find helpful.
We all try to avoid hurting ourselves shoveling. This article discusses the correct technique.
How To Shovel Snow With No Back Pain
By: Leon Turetsky (NASM-CPT, NASM-CES), Last Updated: December 21, 2019
Today you will learn the 3 steps to shovel snow with no back pain, as well as 3 mistakes you need to avoid. We recommend you watch the video first and then check out the pictures below to see each technique.
Step 1 - Hip Hinge
– Keep your spine and neck in a neutral position (There should be no movement in the spine).
– Hinge from the hips only – Let your butt go back first.
– Slowly bend your knees as you keep hinging.
* Most importantly do not round your back as you do this.
Step 2 - Lift with Glutes & Legs
– After digging in, make sure to squeeze your glutes and core.
– Now use your legs and butt muscles to stand up.
* Make sure to NOT extend through the low back as you stand up.
Step 3 - Small Step Forward & Dispose
– Put one foot in front of the other.
– Bend the knees slightly and then use your legs to dispose the snow in front of you.
NOW THE MISTAKES TO AVOID
Mistake #1 - Rounding the Spine (when bending down)
When you round your spine you put pressure on your spine’s discs. Especially when you are lifting weight, it is better to not round the spine, but instead keep it straight the entire time – which will prevent injuries.
Mistake #2 - Lifting with Back
Most people will tend to lift the snow using their “back muscles” instead of their butt and leg muscles. This can throw out your back, cause muscle spasms, as well as cause a disc bulge or herniation.
Mistake #3 - Twisting the Spine
Lifting and twisting the spine at the same time is one of the worst things you can do for your back. Instead, turn your whole body to face the direction you want to throw your snow at. Now you will be at a good body position to get rid of the snow – without hurting yourself.
by Shirley Archer, JD, MA on Oct 15, 2019
Fitness Journal, Volume 16, Issue 11
Maybe you’re familiar with using bright-light exposure to shift your body clock so you can overcome jet lag more quickly. But what about exercising to achieve the same goal? Researchers at Arizona State University and the University of California, San Diego, found that exercising at 7 a.m. or between 1 p.m. and 4 p.m. was effective for advancing the body clock, whereas training between 7 p.m. and 10 p.m. worked to delay the clock. “Delays or advances would be desired . . . for adjustment to westward or eastward air travel, respectively,” the study noted.
Lead author Shawn Youngstedt, PhD, professor in the Colleges of Nursing and Health Innovation and Health Solutions, Arizona State University, said in a press release, “Exercise has been known to cause changes to our body clock. We were able to clearly show in this study when exercise delays the body clock and when it advances it. This is the first study to compare exercise’s effects on the body clock and could open up the possibility of using exercise to help counter the negative effects of jet lag and shift work.”
The study appeared in The Journal of Physiology (2019; 597 , 2253–68).
Could a cure for depression be found in the weight room? Data from a study published in JAMA Psychiatry (2018; 75 , 566–76) points to that conclusion. The meta-analysis of 33 clinical trials, featuring 1,877 participants, found a link between resistance training (RET) and a reduction in depressive symptoms.
While this study did not try to determine precisely how weight training might affect depression, Brett Gordon, MS, study author and postgraduate researcher for the Department of Physical Education and Sport Sciences at the University of Limerick, Ireland, offered some suggestions:
“Cognitive and psychological mechanisms [could] include the expectancy of improved mental health following exercise, social interaction and social support, and improved cognitive control. Neurobiological theories involve systems that [influence] both how depression develops and how exercise affects the brain.”
The study also found that improvements occurred regardless of training volume, a detail Gordon believes could be investigated further.
“Although a lack of consistent reporting limited our ability to more thoroughly examine features of the exercise stimulus, this finding is consistent with previous research examining the effect of RET on anxiety,” he says. “Future trials are needed to explore the optimal RET routine for improving depressive symptoms.”
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