The document provides tips for safely shoveling snow including proper form, posture, warm-up exercises, clothing, and core exercises. Key recommendations include lifting with the legs and keeping the back straight, avoiding twisting motions, and warming up before shoveling. Core exercises like planks are emphasized for spinal support and injury prevention when shoveling.

1. Presented by
Clay Kuethe D.C.

2. 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.

3. Proper positions when
lifting
Improper positions when
lifting

4. 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

5. 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

6.  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.

7.  Boots with good gripping soles
 Stocking hat
 Gloves
 Sweatshirt
 Wind Resistant Coat
 Snow Pants or Long Underwear with Jeans

8.  Your core is
basically muscles
that stabilize your
abdomen.
 Mainly the
Transverse
Abdominis, Rectus
Abdominis, Internal
and External
Obliques, and the
Multifidus.

9.  These muscles form
a can like structure
around your
midsection that
provides support
and stability.
 These muscles help
to reduce spinal
injuries.

10.  Plank exercises
 Side Plank exercises
 Push Up Plus
 Bird Dog
 Stability Squats
 Not Conventional
Sit-Ups or
Crunches

11.  Consult with your regular physician before
performing any of the exercises showed
during the presentation.

12.  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

13.  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

14.  Place hands directly
under shoulders
and knees directly
under hips
 Extend one leg
straight back and
extend the opposite
arm forward

15.  Start by standing
up straight
 Bend knees and
stick butt straight
back
 Brace abdominals
and bend at the
waist, keeping the
back straight

16.  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

17.  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