Tips From a PT: 4 Stretches to Do After Shoveling Snow

Shoveling snow can be a serious workout. While it’s great for a cardio burn, it can also leave you feeling stiff and sore. Stretching after shoveling is important to keep your muscles in shape and prevent injuries. Here are five simple stretches to help you recover from your winter workout.

1. Forward Bend Stretch (Hamstrings and Lower Back)

Start by standing with your feet hip-width apart. Slowly bend forward at your hips, reaching towards your toes. You don’t have to touch them – just go as far as you comfortably can. Hold this stretch for 30 seconds to release tension in your hamstrings and lower back, areas that work hard when lifting that heavy snow.

2. Standing Quadriceps Stretch (Quads)

Your quadriceps – the large muscles on the front of your thighs – get a lot of use during shoveling. To stretch them out, stand on one leg and grab your opposite ankle, pulling it gently towards your glutes. Hold onto something stable if you need balance support. Hold the stretch for 20-30 seconds on each leg.

3. Cat Cow Stretch (Spine and Core)

The Cat Cow stretch is perfect for easing tension in your spine and core after a long snow shoveling session. Start on your hands and knees. Arch your back like a cat, slowly dip it downwards, lifting your head and tailbone. Move through these two positions for 30 seconds to keep your spine flexible.

4. Child’s Pose (Lower Back and Hips)

Finish your post-shoveling stretch routine with Child’s Pose. Kneel on the floor, sit back on your heels, and stretch your arms out in front of you while lowering your chest towards the ground. Hold this position for 30 seconds to relax your lower back and hips, which can get tight from lifting and twisting.

Snow shoveling may be a necessary part of winter, but it doesn’t have to leave you feeling like you just ran a marathon. Incorporate these simple stretches into your routine to keep your muscles limber and reduce your risk of injury. Your body will thank you! If you experience pain while shoveling or prolonged soreness afterward, contact your nearest Athletico to connect with an expert who can help. Stay warm, and happy shoveling!

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