See how regular Pilates can prevent snow shovelling injuries

Every winter a new activity is created for many of us, shoveling snow. You may not consider it as a physical activity but it is a very physical activity and depending on the consistency and/ or amount of the snow, more or less so. Either way, it’s a physical activity and needs to be treated as one so as to avoid injury. Primary muscle groups that are used when shoveling snow are the lower back, arms and legs. To a lesser degree the shoulders. If there are icy patches under the snow, balance and coordination come into play requiring the recruitment of other muscle groups not mentioned above. The heart also plays a big role when shoveling snow. Shoveling snow is not an aerobic activity and is more static lifting of weight creating stress on the heart and raising blood pressure.  We’ll take a look at how Pilates can help with snow shoveling and preventing injuries this winter.

Groups who should think twice before shoveling snow

• Anyone who has already had a heart attack. 
• Individuals with a history of heart disease. 
• Those with high blood pressure or high cholesterol levels. 
• Smokers. 
• Individuals leading a sedentary lifestyle. 

When jogging or riding a bike many muscle groups are involved. Heart rates and breathing increases gradually. Muscle actions release chemicals that cause blood vessels to dilate allowing more blood and thus oxygen to working muscles. This isn’t the case with shoveling snow. Most people don’t warm up before shoveling snow. The cold doesn’t help. The body restricts blood flow to the surface trying to conserve heat resulting in increased blood pressure. A few tips when shoveling snow: Treat it as any physical activity-warm up before you start shoveling, stretch afterwards, strengthen the muscle groups that are used predominantly when shoveling i.e. legs, lower back, arms, throughout the season and beforehand. Take breaks periodically just as you would between sets when weight training. Dress in layers as you will get warm as time progresses. Choose the correct shovel for you. If you were skiing you wouldn’t use skis that were meant for someone twice your size. Use a shovel that will suit your size and strength. The smaller the shovel the less you will have to lift at any one time. Always bend from the knees not the back. Tighten your core muscles to protect your lower back when lifting. Before the snow comes, conditioning for shoveling can be done by working on the primary muscle groups used when shoveling. Pilates can certainly help with all these areas and in particular with core strengthening.

Winter is finally here. And, with the winter season comes snow shoveling season. While snow shoveling isn’t a winter sport by choice, it needs to be done and can be a very physical activity. Depending on the consistency and amount of snow, the activity can be quite demanding. Every year there are many injuries i.e. back injuries, fractures and heart problems, due to snow shoveling. As with any physical activity, conditioning is needed to avoid injury. Before the snow comes, conditioning for shoveling can be done by working on the primary muscle groups used when shoveling. And while the snow is here, continuing that conditioning to make shoveling and the winter season more manageable can also be done. 

Primary muscle groups used when snow shoveling

• Lower back 
• Arms and legs
• Shoulders 
• Heart

Areas of fitness developed when snow shoveling

• Muscular capacity 
• Balance 
• Coordination 
• Cardiorespiratory capacity 
• Groups who should think twice before shoveling snow: 
• Anyone who has already had a heart attack. 
• Individuals with a history of heart disease. 
• Those with high blood pressure or high cholesterol levels. 
• Smokers. 
• Individuals leading a sedentary lifestyle

With most physical activities heart rates and breathing increases gradually. Muscle actions release chemicals that cause blood vessels to dilate allowing more blood and thus oxygen to flow to working muscles. This isn’t the case with shoveling snow. Most people don’t warm up before shoveling snow and the cold doesn’t help. The body restricts blood flow to the surface trying to conserve heat resulting in increased blood pressure. 

Tips for shoveling snow

• Treat it as any physical activity-warm up before you start shoveling, stretch afterwards, strengthen the muscle groups that are used predominantly when shoveling i.e. legs, lower back, arms, throughout the season and beforehand. 
• Take breaks periodically just as you would between sets when weight training. 
• Dress in layers as you will get warm as time progresses. 
• Choose the correct shovel for you. If you were skiing you wouldn’t use skis that were meant for someone twice your size. Use a shovel that will suit your size and strength. The smaller the shovel the less you will have to lift at any one time. 
• Always bend from the knees not the back. Tighten your core muscles to protect your lower back when lifting. 

How can Pilates help with snow shovelling?

Pilates is a great overall body workout working on toning muscles, stability, balance, coordination. The primary muscles groups used when snow shoveling can all be worked and strengthened through Pilates both on the mat and the reformer. The reformer is a great place to work the legs and upper body and use the abdominals and back muscles as stabilizers which is how they function when shoveling snow. Some of the common injuries associated with snow shoveling can also be addressed and restoration of strained muscles or sore backs can be alleviated through regular Pilates exercises.