Rehabilitation Services

Back Friendly Shoveling Tips from BID-Milton Rehabilitation Services

Each year the number of injuries associated with snow shoveling increases. As exciting as it is to be the first one out the door to attack the mountain of snow, consider the following before you grab your shovel.

Before starting your shoveling, slowly stretch all of the major muscle groups including the legs, back, shoulder, arms and neck. Here are a few simple stretches to get your muscles ready to clear away the snow!

Please consult your physician prior to starting an exercise program.





































Lower Back Stretch (Sitting)

Sit in chair with knees spread apart. Bend forward to floor. A comfortable stretch should be felt in lower back.
Hold 30 seconds.
Repeat 2 times per set. Do 1 set per session
Do 1 session per day.







































Lumbar Rotation (Sitting)

Arms crossed, gently rotate trunk from side to side in a small, pain-free range of motion.
Repeat 10 times per set.
Do 1 set per session.
Do 1 session per day.







































Hamstring Stretch (Standing)

Place right foot on stool. Slowly lean forward, keeping back straight, until stretch is felt in back of thigh.
Hold 30 seconds. Repeat on left side.
Repeat 2 times per set.
Do 1 set per session.
Do 1 session per day.







































Lower Cervical/Upper Thoracic Stretch

Clasp hands together in front with arms extended. gently pull shoulder blades apart and bend head forward. Hold 30 seconds.
Repeat 2 times per set.
Do 1 set per session.
Do 1 session per day.







































Chest/Bicep Stretch

Lace fingers behind back and squeeze shoulder blades together. Slowly raise and straighten arms.
Hold 30 seconds.
Repeat 2 times per set.
Do 1 set per session.
Do 1 session per day.





Information and Referrals
For information about Rehabilitation Services or referral from your physician
call Rehabilitation Services, at 617-313-1143.



Stretching information and images Copyright 1999-2005 VHI



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