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How To Shovel Snow Without Hurting Your Back

It’s the most injury prone tiiiime of the yeeearrrrrr! My version of that song probably isn’t as appealing to most as the original. But it is that time of year again. When you have to be ready to leave the house a little bit earlier in the morning to make sure you have enough time to clear the snow off your driveway. The positive side of this is that mother nature has essentially forced you to get more exercise than might be your natural inclination. The down side of this is that it also leads to many low back and shoulder injuries due to shovelling snow. Back pain can be very limiting for people, so here are a few tips on how to prevent it:

Lift with your butt, not your back:

Your gluteal muscles (or “glutes”) are some of the most powerful muscles in your body. When people say “lift with your knees”, it’s essentially your glutes they are referring to. If you make extra effort to bend your knees, and keep your low back arched (curved forwards. not rounded/slouched), that will help you to get your glutes more involved in the lift.

Step into it:

Use momentum to help you shovel. Step forward as you drive the shovel into the snow and as you toss the heavy snow onto your lawn.

Switch sides:

Alternating between left and right hand being the lead hand on the shovel will allow you to use the muscles in your back and shoulders in a more balanced way. This will help prevent you from getting as tired, and reduce the risk of muscle […]

7 Healthy Body & Mind Tips For Students

In the midst of studying, exams and an active social life, it’s no wonder so many college & university students neglect their mental and physical health.

We collected some ways for students to keep illness at bay & keep their mind sharp!

Vary your meals.

When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you

Eat breakfast.

Start your day off right with a good meal when you get up. Whether you’re rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.

Take a nap.

If you have the time during the day, a short nap can do wonders for your energy levels. Just make sure not to nap too close to bedtime or for too long, and a nap will do your body good.

Don’t be afraid to ask for help.

Many people feel embarrassed or ashamed to ask for help with their depression but this is unnecessary as it’s a common and treatable problem that you don’t have to deal with alone. Tap into campus resources to find help or tell a friend how you’re feeling.

Learn time management skills.

Time management skills will make everything from getting assignments done to managing work a lot easier. Read a book or check out advice on the internet, to help you better manage the hours of your day.

Take advantage of campus programs.

Many campuses are equipped with programs that can help students get a release from their […]

5 Ways To Stay Injury Free During A Workout

We’ve all heard the phrase “no pain, no gain”. When in fact pain should not be a part of any good workout.
Here are our 6 ways to stay injury free during a workout!
 
1) PLAY AT THE RIGHT SKILL LEVEL
 

 
It is always important to train or compete at the right skill level and build your way up to a more intense level.
 
2) WARM UP & COOL DOWN
 

 
No matter what activity you’re participating in, every workout regimen should include a proper five minute warm-up and cool-down period to elevate the heart rate and keep muscles warm and flexible to prevent injury
 
3) WEAR THE RIGHT GEAR
 

 
Make sure you wear sports gear that fits correctly and isn’t worn-out.
 
4) DRINK TO PREVENT HEAT ILLNESS
 

 
It is important for people to stay hydrated to prevent muscle cramps and fatigue that can hinder performance, especially in the summer.
 
Before: 7 to 20 oz. of water two hours before a workout
During: 7 to 10 oz. of water or sports drink every 10 to 20 minutes of activity during a workout
After: 16 to 24 oz. of water for every pound of body weight lost after working out (it’s a good idea to weigh yourself before and after your workout)
 
5) REST REST REST
 

 
It is important to take care of injuries as soon as they happen. Many overuse injuries, if caught early, can be healed with rest and time off from the sport or activity.