Chiropractic Dr. Nekessa Remy joines us this morning with five tips to prevent common winter injuries.
Remy says three common injuries that can be sustained in the winter are frozen shoulder, lower back strain and neck injuries.
Frozen Shoulder
She says this is a common injury from putting on and taking off heavy jackets in the winter. There are two exercises to maintain shoulder mobility.
- Table Arm Glides: While sitting at a desk, place a towel under the forearm of the tight shoulder, then glide both arms forward, towards the opposite edge of the table, until straight.
- Assisted External Rotation: Seated at the side of a table, place a restricted arm on the table with your elbow bent. Then, bend forward at the hips to stretch the restricted shoulder.
Lower Back Strain
Remy says lower back strain is a common snow shoveling injury. She provided two tips on how to warm up before shoveling and techniques to prevent back pain.
- Hip Openers: Step one leg back slightly. With the back heel lifted and the back knee straight and pointing down, press the back foot strongly into the floor.
- Proper shoveling technique: Always think about your hips. Instead of bending at your back, bend at your knees and stick your butt out while shoveling. As you push the snow, thrust your hips forward so the motion is all in the hips and not in the lower back.
Neck Injuries
Remy says hanging lights or decorations can often result in neck pain and tension from overhead work. She recommends two tips on how to warm up the neck muscles to prepare for overhead work.
Towel assisted shoulder warm ups:
- Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it.
- Hold the towel in a horizontal position beyond shoulder width. Maintain that distance as you lift your arms overhead.