January (10.0 MB) - Senior Connector

January 2007 Senior Connector www.seniorconnector.com Page 15Winter’s here - can you digt?Depending on the city,he first snowflakes may havetarted to fall, leading manyo dust off their snow shovlswithout considering theotential impact that a vigorusworkout can have.Physiotherapists say,shovelling snow requires asuch energy as running 15m per hour!”Although 15 minutes ofnow shovelling benefitshealthy heart, maintainngor increasing cardiovasularfitness, most peopleon’t understand that thenitial attempt at shoveling,especially if the snow iswet, is like picking up heavyweights.One full shovel load ofwet snow can weigh as muchs 25 pounds (11 kg).In some parts of theountry, the average snowfallan exceed 339 cm (11 feet).It’s not surprising thenhat many people suffer fromuscle fatigue, low backnd/or shoulder pain, verteraldisc damage and evenpinal fractures during thewinter season.Injuries related to snowhovelling and/or snowemoval happen every year:ack and neck strains, pulledeg or arm muscles, heartttacks as well as exhaustion.The Canadian PhysioherapyAssociation offersp a pile of back-friendlyips (stretch, move, add it up,educe strain):Stretch – Before, duringnd after activity. If you’vever experienced sore muslesand a painful back theay after shovelling, youruscles were probably notufficiently warmed up prioro activity.Cold tight muscles areore likely to strain thanwarm, relaxed muscles. Takeime to stretch and prepareyour body for activity withthese simple stretches to helptackle the snow.Hold each stretch for 10to 15 seconds and repeatthree times. Be sure to repeaton the opposite side.• Rotate your wrists to theleft and right 10 times each.Do the same with yourankles.• Slowly bring your right eartowards your right shoulder.• Bring your right arm acrossthe chest and pull gently onyour elbow with your lefthand.• Lie on your back withknees bent. Bring one kneeto your chest; pull gentlytowards the stomach.• In the standing positionbend the left leg slightly,stretch the right leg forwardand pull your ankle up feelinga stretch on the back ofyour leg.• From a standing position– hold on to a chair or wallwhile you do this – slightlybend your right knee andpull your left ankle towardyour buttocks with your righthand, feeling a stretch at thefront of your hip.• Facing a wall, with yourbody on an angle and handson the wall, push your heelsinto the floor, feeling astretch at the back of yourlegs.Variation: You can alsostand with your toes on theedge of a stair, and let yourheels drop slightly.Move – Push the shovelto move the snow and avoidlifting whenever possible.Face the snow you’re aboutto shovel. Always keep yourback straight, your kneesbent and throw the snowforward. Avoid twisting andthrowing the snow over yourshoulder.Add it up – 15 minutesof snow shovelling counts asmoderate physical activity. Tomaintain your mobility, makeevery movement count. Addup all you do in a day andaim for a minimum of 60minutes of moderate physicalactivity every day.Brisk walking, snowshoeingand skiing are other waysto keep fit with physicalactivity during cold wintermonths.Winter shovelling tips and techniquesReduce strain – Lowback injuries are most commonwhen shovelling snow.It usually takes place whena person bends forward andthen abruptly twists to oneside.Tips from physiotherapiststhat will help reducestrain are:• Choose a shovel that’s rightfor you – A shovel with anappropriate length handle iscorrect when you can slightlybend your knees, flex yourback 10 degrees or less, andhold the shovel comfortablyin your hands at the start ofthe shovel stroke; ergonomicshovels with curved handlesare very good and havebeen tested by physiotherapyresearchers.A curved handle willenable you to keep your backstraighter when shovelling;a plastic shovel blade will belighter than a metal one, puttingless strain on your spine;and sometimes, a smallerblade is better than a largerone.This avoids the risk of tryingto pick up a pile of snowthat is too heavy for yourbody to carry:• When you grip the shovel,make sure your hands are atleast 12 inches apart.This will increase yourleverage and reduce strain onyour body.• Wait until the afternoonto shovel. Many disc problemsoccur in the morningwhen there is increased fluidpressure in the disc becausethe body has been at rest allnight.• Lift the snow properly.Squat with your legs apart,knees bent and back straight.Lift with your legs. Do notbend at the waist. Scoopsmall amounts of snow intothe shovel and walk to whereyou want to dump it.Holding a shovel of snowwith your arms outstretchedputs too much weight onyour spine.• Step in the direction inwhich you are throwing thesnow. This will help preventthe low back from twistingand “next-day back fatigue”experienced by many shovellers.• Tackle heavy snow in twostages. Begin by skimmingoff the snow from the topand then remove the bottomlayer. Avoid overloading theshovel.You are working too hardif you cannot say a long sentencein one breath. If thisis the case, take a short restor decrease the intensity ofeffort slightly.•Take frequent breaks whenshovelling. Stand up straightand walk around periodicallyto extend the low back.Do standing extension- Indoor Pool, Hot Tub, Steam Room- Close To Dining, Entertainment & Shopping,- Restaurant & Wellness Spaexercises by placing yourhands on the back of yourhips and bend backwardsslightly for several seconds.Because you bend forwardso much when shovelling,you need to reverse this bystraightening up and bendingbackwards slightly.• Dress warmly and makesure that your low back iswell covered.If your spine is exposed tothe cold, your muscles canseize up and result in backpain, muscle spasms and alack of coordination.• If you have a health problemor are not in good shape,do not even consider snowshovelling. Find someoneahead of time to help.Don’t wait until there isa lot of snow on the groundbefore you figure out how toremove it.Carrington HouseAssisted Living ResidencePersonalized carein a residential home setting Private rooms Home-cooked meals Housekeeping Assistance with activities of daily livingOwned and operated by a registered nurseCall Dianne at: 579-9003 or 579-8889Where there’s a will, there’s a way...It’s a fact that 49% of Canadians do not havea will, consequently, they don’t have a way.Mair Jensen Blair will show you the way.Our estate planning and litigation team willensure you get a proper will.Visit our website at mjblaw.comMair Jensen Blair - Lawyers700-275 Lansdowne Street Kamloops, BC V2C 6H6Phone: (250) 374-3161 • Toll Free: 1-888-374-3161- Indoor Pool, Outdoor Pool, Hot Tubs- Suites & Kitchenettes- 5 Blocks From the Hospitalcrh01_novAnd there were in the samecountry shepherds abidingin the field, keepingwatch over their flock bynight. And, lo, the angel ofthe Lord came upon them,and the glory of the Lordshone round about them;and they were sore afraid.And the angel said untothem, fear not; for behold,I bring you good tidingsof great joy, which shall beto all people. For unto youis born this day in the cityof David a Savior, which isChrist the Lord.Luke 2:8 11