This document provides information on proper techniques for common winter activities of daily living (ADLs) such as lifting, shoveling, carrying, and chopping wood. It discusses techniques that minimize injury risk like maintaining good posture, generating movement from the hips rather than spine, and supplemental exercises for each activity. The goal is to help Montanans build strength and stay active during the winter months while avoiding injury from performing these essential tasks incorrectly.

1. Winter ADLs
Neal Andrews
Exercise & Fitness Specialist,
MUS Wellness

2. Montana Moves High Five
Move More, Sit Less
Find Balance in Life
Move Better
Play Outside
Have Fun

3. ADL
Activity of Daily Living
Lifting
Shoveling
Carrying
Chopping

4. Objectives
 Montanans are tough—we 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 technique—perform
them correctly, and you’ll 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.

5. Lifting Technique
 Correct Stance.
 Ready position.
 Move through hips!
 Hip mobility is important!
 Deep Breathing
 Inhale to get into position
 Exhale while lifting
 Spine is a steel beam not a wet noodle
 No turtles!

6. Lifting Technique

7. Lifting Exercises
 Deadlift
 Squats
 Lunges
 Rowing (Upper Body Pulling)
 Core Exercises
 Planks
 Cobra
 Bridges

8. Shoveling
 According 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/Spine
Wrist/Hand
Head
Falls
Cardiac Events

9. Shoveling
 10 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
accordingly
 Don’t 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 system
 Don’t twist with a heavy load of wet snow on your shovel but turn
and place the snow where you want it
 If you’re expecting a whole lot of snow, go out several times so you
end up removing several thinner layers of snow rather than one
thick layer
 Hire a kid
 Invest in a snow blower
 Move to Hawaii

10. Shoveling
 Warm-up or stretch first
 Stance
 Modified Ready position
 Hips back
 Hip Mobility is important!
 Transfer weight front to back while lifting.
 Generate movement and power through hips, finish with upper
body/shoulders.
 Hips rotate, not spine
 Deep Breathing
 Inhale ready, exhale with scoop.
 Spine is a steel beam, not a wet noodle!

11. Shoveling

12. Shoveling

13. Shoveling Exercises
 Shoveling
 Deadlift/Squats/Lunges
 Pressing exercises
 Pushups/Chest Press/Overhead Press
 Core Exercises
 Side Planks
 Chops
 Kayaker

14. Carrying
Carries
Side carries: bi-lateral & uni-lateral
Front carries
Shoulder carries
Fireman carries

15. Carrying Technique
 Posture!
 Stand Tall!
 Core support
 Ab/Glute connection
 Line up those powerful muscles!
 Deep Breathing

16. Carrying Exercises
Carries
Deadlifts
Core Exercises
Planks/Side Planks
Bridges

17. Wood Chopping
 Don’t do this…

18. Wood Chopping
Chopping Technique
Warm-up or stretch first
Stance
Hips
Breathing
Spine is a steel beam not a wet noodle

19. Chopping Exercises
 Sledge Hammers & Tires (Gym Setting)
 Chops
 Cable or band
 Overhead Press
 Lunges

20. Follow Along!
 www.montanamovesandmeals.com
 Twitter: @montanamoves
 wellness@montana.edu