Winter ADL

Winter ADLsNeal AndrewsExercise & Fitness Specialist,MUS Wellness

Montana Moves High FiveMove More, Sit LessFind Balance in LifeMove BetterPlay OutsideHave Fun

ADLActivity of Daily LivingLiftingShovelingCarryingChopping

ObjectivesMontanans are toughwe have to be to survive. This workshop will focus on four ADLs that are common in the winter. Each one of these functional movements involve proper techniqueperform them correctly, and youll working more efficiently and get great exercise too; perform them incorrectly, and your risk of injury increases. This workshop will focus on correct techniques for these activities, and some supplemental exercises for each.

Lifting TechniqueCorrect Stance.Ready position.Move through hips!Hip mobility is important!Deep BreathingInhale to get into positionExhale while liftingSpine is a steel beam not a wet noodleNo turtles!

Lifting Technique

Lifting Exercises

DeadliftSquatsLungesRowing (Upper Body Pulling)Core ExercisesPlanksCobraBridges

ShovelingAccording to the Journal of Emergency Medicine, more than 11,000 adults and children report to the emergency room each year for snow-shoveling related injuries. Between 1991 and 2006 more than 195,000 snow shoveling injuries reported to the ER.Back/SpineWrist/HandHead FallsCardiac Events

Shoveling10 Shoveling tips from Dr. Seth Duguay (a Chiro from Massachusetts)Warm up with some pre-shoveling stretches.Remember that wet snow is far heavier than dry snow, so shovel accordinglyDont do the tossing the snow over your shoulder thing shovelers in cartoons do. They are able to be run over with steamrollers and bounce back, you, not so much.PUSH the snow rather than lift it when you can.Take frequent breaks and do some stretches to do a quick reset of your systemDont twist with a heavy load of wet snow on your shovel but turn and place the snow where you want itIf youre expecting a whole lot of snow, go out several times so you end up removing several thinner layers of snow rather than one thick layerHire a kidInvest in a snow blowerMove to Hawaii

ShovelingWarm-up or stretch firstStanceModified Ready positionHips backHip Mobility is important!Transfer weight front to back while lifting.Generate movement and power through hips, finish with upper body/shoulders.Hips rotate, not spineDeep BreathingInhale ready, exhale with scoop.Spine is a steel beam, not a wet noodle!

Shoveling

Shoveling

Shoveling ExercisesShovelingDeadlift/Squats/LungesPressing exercisesPushups/Chest Press/Overhead PressCore ExercisesSide PlanksChopsKayaker

CarryingCarriesSide carries: bi-lateral & uni-lateralFront carriesShoulder carriesFireman carries

Carrying TechniquePosture!Stand Tall!Core supportAb/Glute connectionLine up those powerful muscles!Deep Breathing

Carrying ExercisesCarriesDeadliftsCore ExercisesPlanks/Side PlanksBridges

Wood ChoppingDont do this

Wood ChoppingChopping TechniqueWarm-up or stretch firstStanceHipsBreathingSpine is a steel beam not a wet noodle

Chopping ExercisesSledge Hammers & Tires (Gym Setting)ChopsCable or bandOverhead PressLunges

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