Category Archives: Blog

Direct Access: Physical Therapy Without A Physician Referral

May 13, 2026 Teresa Stockton - Blog, General Information

Did you know that all 50 states allow patients to be treated by a qualified physical therapist without a physician referral?

It is called Direct Access to Physical Therapy, and most of our PTandMe partnering locations are able to provide direct access to physical therapy to your community.

* Not applicable to patients in federal or state-funded programs, such as Medicare, Medicaid, or Tricare

You Have Direct Access to Licensed Physical Therapists

Quality and consistency of care are the cornerstones of our partnered clinics. Everything the clinics do is directed towards developing and fostering these behaviors. Quality means doing things that work. Licensed physical therapists design programs of care that have been proven to be effective treatment interventions. You can expect individualized, hands-on care.

An Evaluation with a PT Can Cut Down on Wait Times and Costs

Your well being is our primary concern. Our direct access physical therapy clinics will always do what is best for you. After your initial physical therapy evaluation, your physical therapist will recommend the appropriate plan of care for you. They will not waste your time or money if physical therapy is not your best option for a full and quick recovery. In fact, According to a study published in the journal Health Services Research, using physical therapy as a first management strategy actually resulted in 72% fewer costs within the first year.

Our Physical Therapists Have Physician Relationships

Our partnered direct access physical therapy clinics have wonderful relationships with numerous physicians in and around your community. If you choose to receive physical therapy via direct access, your therapist will communicate appropriately with your physician at your discretion. If you are new to the area or you do not have a physician and need one, they will be happy to help facilitate a referral to a doctor for you.

For more information about direct access physical therapy and to see if your state participates, go here:

This article was written by STAR Physical Therapy – with over 65 locations throughout TN. For more information on STAR Physical Therapy, visit them online at www.STARpt.com

Summer Break: Road Trip Stretches

May 8, 2026 Teresa Stockton - Blog, General Information

Summer road trips are a highlight of the season, but long hours in the car can leave your neck, back, and hips stiff, slowing you down before the fun even begins. These quick, easy road trip stretches are designed to be done safely as a passenger or during pit stops, boosting circulation, improving posture, and easing travel-related tension.

During your next road trip, follow the tips below and try these stretches during pit stops or breaks along the way – physical therapist approved!

In-Car Passenger Stretches

Stretches you can do while you’re in the car, only if you’re a passenger!

Shoulder rolls

Sit with your spine straight and some room between your back and the seat.
Keep your hands to your sides.
Rotate your shoulders in forward circles for 5 to 10 seconds, then reverse the rotation for another 5 to 10 seconds.
Do 3 to 5 repetitions.

Tip: Try to slow down the repetitions to release shoulder tension.

Figure-Four Hip Stretch

Sit with your spine straight and some room between your back and the seat.
Cross one ankle over the thigh just above the knee.
Hinge forward at your hips until you feel a good stretch in the side of your upper hip.
Repeat with your other leg.

Tip: If there’s not enough room to cross the leg over the other, just hug your knee into your chest as far as you can to stretch out the back of the hip.

Spinal Rotation Stretch

Sit tall and place your right hand on the outside of your left thigh.
Press upward through your spine and gently twist to the left.
Hold for 3–5 seconds.
Return to the center and repeat on the other side.
Do 10 reps per side.

Tip: You can grab the sides of your chair, console, or armrests for stability.

Rest Stop Stretches

These easy car stretches are perfect for pit stops.

Standing Lateral Stretch

Stand next to your car about 3 ft away (with the door closed & window completely open), with your legs shoulder-width apart.
Hold the door with both hands.
With a slight bend in your knees & keeping your hips high, shift your weight back into your hips.
Press the palms of your hands into the car window for stability, feeling the stretch in your back and sides of your body.
Hold for 30 – 60 seconds.

Tip: Keep your arms straight to feel the full stretch.

Hamstring Stretch

Stand next to your car, lift one leg and place the heel on an open doorway, or bumper
Keeping your back straight, slowly lean forward at the hip until you feel a stretch in your back thigh.
Hold for 30 – 60 seconds.
Repeat with your other leg.

Tip: Keep your core slightly activated to help keep your back from rounding.

The Grab Handle Stretch

Open your car door completely and locate the grab handle (usually used to hang clothes).
Stand next to your car, beside the handle, facing the front of your car.
Grab the handle with both hands.
Lean your hips away from the car until you feel a stretch in your side.
Hold for 30 – 60 seconds.
Turn and do it facing the opposite direction

Tip: Keep your body parallel to the car to feel the full side stretch.

When done correctly, you’ll feel a gentle stretch in the targeted muscle. If you feel strain or pain in a joint rather than a muscle, stop. Ready for hands-on help? Schedule an appointment with our physical therapy team to keep your travels pain-free.

Road Trip Stretching FAQs

Q: Can I do these stretches while driving?
A: No, these stretches are designed to be done safely only when you are a passenger or during rest stops. Never attempt to stretch while driving to avoid distractions.

Q: How often should I do these stretches during a road trip?
A: It’s beneficial to do these stretches every couple of hours or during each stop to help improve circulation and reduce stiffness.

Q: Can these stretches help with lower back pain during long car rides?
A: Yes, these stretches, especially spinal rotations and hip stretches, are designed to ease tension and improve posture, which can help alleviate lower back discomfort.

Q: What should I do if I feel pain during a stretch?
A: If you experience pain in a joint rather than a gentle stretch in the muscle, stop immediately. Consider consulting a physical therapist for personalized advice.

Clinically reviewed by Kevin Svoboda, PT, DPT

How Physical Therapy Helps Rotator Cuff Injuries

April 1, 2026 Teresa Stockton - Blog, Shoulder

Shoulder pain can sneak up on you from sports, work, or everyday activities like lifting, reaching, or even sleeping in a bad position. A common cause of this type of pain is a rotator cuff injury. Physical therapy is one of the most effective ways to treat it, often without even having to go through surgery.

How Physical Therapy Helps Rotator Cuff Injuries

Physical therapy offers a proven, non-invasive path to rotator cuff injury recovery, helping you regain strength and reduce pain. It also focuses on improving mobility and flexibility through guided stretching and range-of-motion exercises, easing stiffness that can worsen pain. To manage discomfort, therapists use manual techniques, activity modifications, and targeted exercises to reduce inflammation without relying solely on medication.

One of the biggest misconceptions is that surgery is always required for a rotator cuff tear, although many people recover successfully with physical therapy alone. If surgery is necessary, your doctor can refer you to a physical therapist for a post-surgical rotator cuff tear treatment plan.

If your shoulder has been bothering you, it’s worth getting it checked. Physical therapy focuses on treating the root cause, not just the pain. Because no two injuries are the same, each treatment plan is personalized based on your strength, mobility, and daily activities. Schedule an appointment with a physical therapist today.

Not sure if you have a rotator cuff injury? Here’s what you need to know:

What Is a Rotator Cuff Injury?

Your rotator cuff is made up of four muscles and their tendons that stabilize your shoulder and allow you to lift and rotate your arm in many directions. Because the shoulder has such a wide range of motion, it is also more vulnerable to injury.

Rotator cuff injuries include:

Tendonitis (inflammation)
Partial or full tears
Strains from overuse
Impingement (pinching of the tendons)

Rotator Cuff injuries often develop gradually from repetitive overhead movements like throwing, swimming, or lifting, or from wear and tear over time.

Common Symptoms of Rotator Cuff Injuries:

Many people notice subtle warning signs first, such as:

Shoulder pain when lifting or reaching overhead
Weakness in the arm
Limited range of motion
Clicking or popping sensations
Pain at night, especially when lying on the affected shoulder

Ignoring these symptoms can worsen the pain over time, making early treatment important.

How to Prevent Future Shoulder Injuries

Consistent conditioning and awareness go a long way in protecting your shoulders. Here are a few ways you can reduce your risk by:

Strengthening shoulder and upper back muscles
Avoiding repetitive overhead strain when possible
Taking breaks during repetitive tasks
Maintaining good posture
Warming up before physical activity

Here are some exercises that can help get lessen mild shoulder pain and prevent an injury from occurring.

Carpal Tunnel Causes, Relief, and Treatment

March 11, 2026 Teresa Stockton - Blog, Hand, Wrist

What is Carpal Tunnel Syndrome (CTS) and Why Does it Hurt So Much?

The carpal tunnel is a small space at the wrist in which the median nerve and nine tendons pass through. The median nerve travels on top of the tendons through the tunnel. The tunnel itself is made up of your wrist bones and along the top of the tunnel is a thick fibrous ligament called the transverse carpal ligament. If the tendons become swollen (tenosynovitis) or if the tunnel size itself decreases because of injury, compression to the median nerve can occur. Symptoms of Carpal Tunnel Syndrome may include: pain during pinching and gripping, a feeling of clumsiness – the inability to hold things, numbness in the fingers at night, or a radiating pain up the arm.

Common risk -factors that lead to Carpal Tunnel Pain

There are many factors that can contribute to pain in the carpal tunnel, but these are some of the most common causes of Carpal Tunnel Syndrome.

Repetition – Overuse can occur with light forces. Irritation of the tendon can be caused by rapid, repetitive activity without a break. Decreased blood flow to the nerves and tendons may be caused by holding or gripping an object without relaxation.
Force – The muscles of the hand and fingers are contracted when gripping or pinching. These contractions place stress on the tendons that go through the carpal tunnel. Higher forces are more likely to expose you to greater risks.
Bending – The tendons in the carpal tunnel can be irritated by bending your hand. Bending your hand up, down, or sideways may inflame the tendons in the carpal tunnel.
Vibration – Nerves are especially susceptible to vibration. Common causes of vibration of the nerves in the carpal tunnel are power tools, steering wheels, or other mechanized equipment.
Impact – Your hand is not a tool. Hitting, moving, or jerking objects may damage the structures of the wrist. Even using a hammer transmits sudden force to these delicate structures.
Hormonal Changes during Pregnancy and Peri/Menopause – Estrogen acts as an anti-inflammatory, so when levels fluctuate or drop – women are more likely to experience CTS

How to Manage Carpal Tunnel Pain at Home

Reducing risk factors

Look carefully at your equipment and tools and try to eliminate the forces that are risk factors. This can include bending, vibration, impact, and repetition.

Tool Handles – A handle should have an optimum grip span of about 2 ¼ inches.
Gripping Surface – Use rubberized coating or tubing on your gripping surface. This will lower the grip strength required to hold onto the tool.
Reduction in vibration – Place a rubber or gel material on the handles or utilize gloves with rubber inserts to reduce vibration.

Resting the Wrist

Ice – Use an ice pack on the palm and wrist area for 10 minutes after intensive hand activities. This can be followed by the wrist stretches.
Rest – Rest your hands after frequent, forceful, or repetitive activities that last 30 – 60 minutes. Try doing a different activity which is not as stressful to your wrist and hand.

Stretches that can Relieve Carpal Tunnel Pain

Adopt a nerve and tendon gliding exercise program. Do these regularly

Nerve Gliding Exercises

Tendon Gliding Exercises

Tendon glides promote smooth movement of the tendons through the carpal tunnel. This helps improve mobility and blood flow in the wrist, helping to relieve pain. Start by sitting and resting your elbow on a flat surface and holding your hand straight up and down. For each of the poses below, you’ll return to this starting position each time. Hold each pose for a count of two and do them 10 times each, 3 times a day.

Hook: Bend the top two joints of your fingers down while keeping the thumb straight
Tabletop: Lower your fingers into a plank taking care not to bend them
Straight Fist: create an open fist, keeping your thumb up and straight
Fist: Close your hand into a fist with the thumb curling around the outside of your fingers

If your Carpal Tunnel Syndrome pain does not subside, call your physical therapist to schedule an appointment. Physical therapy may be able to reduce pain and remove the need for surgery.

How Prehab Improves Outcomes

March 4, 2026 Teresa Stockton - Blog, General Information

Stronger Before & After Surgery

What is Prehab?

Preventative Rehabilitation, or “Prehab,” is like a training camp before a major scheduled surgery such as Total Knee Replacement, ACL Tear Repair, or Rotator Cuff Repair. Its goal is to prepare your body for the physical demands of surgery and recovery, so you’re stronger and more confident going in. Many people fear a long, difficult healing process, but starting physical therapy beforehand can give you a clear advantage. A typical prehab program includes a warm-up, cardiovascular exercise, strength training, and functional movements designed to support everyday activities post-surgery.

Types of Surgeries that Benefit from Prehab

Prehab can benefit individuals undergoing a wide range of surgical procedures, including:

Total Shoulder Arthroplasty (Shoulder Replacement)
Rotator Cuff Repair
Spinal Surgery
Total Hip Arthroplasty (Hip Replacement)
Total Knee Arthroplasty (Knee Replacement)
ACL reconstruction

What are the Benefits of Prehab?

A stronger, healthier body is better equipped to handle the physical stress of surgery. Growing research suggests that prehabilitation can improve both immediate recovery and long-term results across a wide range of medical situations.

Short-term benefits of Prehab:

Reduced Post-Operative Complications

Patients who complete prehab often have fewer complications, such as stiffness, infection, or prolonged immobility. How you move before surgery directly impacts how you recover after.

Faster Recovery Time

During prehab, your PT evaluates your current function, pinpoints anything that could slow your recovery, and creates a targeted plan to strengthen those areas so you head into surgery better prepared instead of losing ground by staying inactive.

Shorter hospital stays

Getting physical therapy before surgery can cut your chances of needing inpatient rehab by 73 percent. Patients who are stronger before surgery achieve physical milestones more quickly than those who are not.

Boosts Confidence and Mental Readiness

A growing body of evidence suggests prehab programs can significantly reduce preoperative anxiety. Knowing what to expect and how to move safely eases fear and builds confidence before surgery.

Long-term benefits of Prehab:

Reduce Medical Costs

One study followed 61 patients throughout their surgery journey. A year after surgery, the group that went through prehabilitation spent about 45% less on healthcare than the group that received usual care. The usual care group also needed many more X-rays (47 compared to 17) and far more physical therapy visits (394 compared to 113), which added to their overall costs.

Improved Circulation

Improved circulation not only facilitates faster healing but also reduces the risk of blood clots forming. Many types of basic exercises and simple movements prescribed by a physical therapist can promote increased blood circulation.

Build endurance & strength to withstand surgical stress

Strong muscles recover faster. Prehab helps build the muscle support you’ll need post-surgery, especially in areas that may weaken during recovery.

Physical therapy is a key part of both preparing for and recovering from surgery. If you have a procedure scheduled, talk with your physical therapist about starting a strengthening program ahead of time to build up the muscles around the joint and help shorten your recovery. We’ll be with you every step of the way.

3 Types of Athletic Injuries

February 25, 2026 Teresa Stockton - Blog, Sports and Fitness

Did you know that most athletic injuries can be boiled down into three main categories? Acute, Overuse, and Chronic. Physical therapists that specialize in sports medicine, help athletes experiencing pain get back in their sport. From the time of the injury through recovery and performance, the licensed physical therapists that partner with PTandMe have the know-how and experience to get rid of your pain.

1.) ACUTE: Usually a result of a single traumatic event within the last five days. Examples: fractures, sprains, dislocations, and muscle strains.

2.) OVERUSE: Subtle and occur over time, making them challenging to diagnose and treat. Examples: swimmer’s shoulder, runner/jumpers knee, Achilles tendonitis, shin splints.

3.) CHRONIC: Usually has lasted at least three months or more.

COMMON CAUSES OF INJURIES:

Improper training and technique
Incorrect equipment fitting and support
Anatomic or biomechanical issues of athlete
Catastrophic event on or off the field

OVERUSE INJURIES AND BURNOUT
Overuse/overtraining injuries and burnout are major problems for adolescent athletes. Both can occur when students participate in sports year-round with no “off-season”, or have insufficient recovery time between practices and games.

WATCH for typical burnout signs:

Pain during or after activity, or while at rest
Lack of enthusiasm for practices or games
Dip in grades

PREVENT overuse injuries and burnout with these simple tips:

Allow enough time for proper warm-up and cool-down routines
Rest 1-2 days per week or engage in another activity
Focus on strength, conditioning, or cross-training during the “off-season”

Did you know that 50% of all sports injuries to student-athletes are a result of overuse?

SPRAIN
Sprains result from overstretching or tearing of the joint capsule or ligament which attaches a bone to another bone.

STRAIN
Strains, also referred to as pulls, result from over-stretching or tearing a muscle or tendon, which attaches a muscle region to a bone.

CONTUSIONS
Contusions or bruises are an injury to tissue or bone in which the capillaries are broken and local bleeding occurs.

TEARS
Tears are a complete separation of the tissue fibers.

Physical therapy and athletics go hand in hand. In many cases, your PT may be a former athlete that experienced an injury in their youth, and as a result, found a passion for rehabilitating others. If you are experiencing pain, or have already had an injury, don’t wait to talk to your physical therapist. The faster you ask for help the faster you can get back into your sport.

For more information about physical therapy and sports medicine – try the links below:

This article about athletic injuries was provided by PTandMe physical therapy partner: The Center for Physical Rehabilitation. More information about the Center and its locations throughout Grand Rapids, MI can be found on its website at www.pt-cpr.com

Age Appropriate Strength Training

February 17, 2026 Teresa Stockton - Blog, Pediatrics, Sports and Fitness

Recently concerns regarding appropriate training for our adolescent athletes has surfaced. Issues such as how much, how soon, or how specialized are addressed in our commonly heard questions below.

When Can My Athlete Start Lifting Weights?

The NSCA’s position statement states pre-adolescence (7-8 y/o) is a safe age to begin resistance training with graduated modalities and loads. Basically, if the athlete is ready for organized sports, they are ready for some kind of resistance training.

What Should I Look for in a Strength Training Program

It’s important to note that the type of programming is dependent on the athlete’s age and physical abilities.

7-10 Year Old or Beginner

Geared towards “free play”
Activities that challenge balance, coordination, and speed

10-14 Year Old or Intermediate Focus on Technical Form

Mastering body weight exercises
Introduction into resistance

14-18 Year Old or Experienced

Increase in difficulty
Maintain a focus on functional form
Higher external forces while maintaining proper technique

Signs that My Athlete is Overtraining

Ongoing decreased performance on field
Often injured or sick
Disengagement from sport and school
Mood swings
Physically tired all the time
Sleep issues
Overreactive emotional response to failure
Depression
Nutrition issues

A strength training and conditioning specialist can screen each athlete’s movements in order to determine a baseline level of movement and strength. They then develop exercises and drills that will enhance the good movement qualities while addressing any bad motor patterns that may exist. Main components that are often noticed by trained professionals are mobility(flexibility) and stability (strength) issues.

This article Written by The Center for Physical Rehabilitation at the Academy for Sports & Wellness, please visit: www.pt-cpr.com/academy

Heart Health Awareness

February 9, 2026 Teresa Stockton - Blog, Uncategorized

Get to Know Your Heart

Your heart is one of the hardest-working, most dependable organs in your body. During your lifetime, it will pump nearly 1.5 million barrels of blood, enough to fill 200 train tank cars! It is your body’s built-in engine, working every second to consistently pump blood to fuel your organs with oxygen and nutrients, clear out waste, and keep everything flowing smoothly at a healthy rhythm and pressure. Working with a network of blood vessels and its own built-in electrical wiring to keep a steady rhythm, your heart quietly supports everything you do, from sleeping and breathing to running and laughing.

Know Your Numbers – “The Big Three”

High blood pressure, high cholesterol, and high glucose levels (diabetes) are often linked and together greatly increase heart disease risk. To keep this powerful organ working at its best, regular monitoring of a few key health numbers can make a big difference.

Key numbers to keep track of include:

Blood pressure
Cholesterol levels
Blood glucose

While high blood pressure often shows no signs or symptoms, having your blood pressure checked regularly is important and easy to do. You can get screened at your doctor’s office and drugstores, or even check it yourself at home, using a home blood pressure monitor.

Recognizing the Warning Signs of a Heart Attack

Heart disease usually develops slowly over time. This means you may not notice it at first. Early signs of heart disease include:

Chest pain
Fatigue
Shortness of breath
Coughing
Wheezing
Swelling in the lower legs
Aching or numbness in the legs
Fast heart rate
Uneven heart rate

Ways to Keep Your Heart Healthy & Happy

Maintain a Healthy Weight

Being overweight or obese can increase your risk of high blood pressure, which is why health providers often use body mass index (BMI) to assess whether your weight is in a healthy range. At your next visit, a physical therapist can review your BMI and discuss practical ways to reach a healthier weight.

Eating a Heart-Healthy Diet

A study published in Nutrients found that ketogenic diets significantly reduced insulin and fasting glucose, while raising beneficial HDL cholesterol, thereby lowering several primary risk factors of cardiovascular disease development. A healthy ketogenic diet focuses on high-quality fats, moderate protein intake, and 7 to 10 cups of non-starchy vegetables daily, while avoiding added sugars and limiting carbohydrates to less than 50 grams a day. Foods like wild-caught fish, liver, extra-virgin olive oil, almonds, raw sauerkraut, and leafy greens contain important nutrients that help keep your blood vessels healthy, protect your cells, and support normal blood pressure. Refer to the updated Dietary Guidelines for Americans for healthy food options.

Music Moves Your Heart

Surprisingly, one of the easiest ways to support your heart may already be playing through your headphones. Your heartbeat changes and mimics the music you listen to. Research confirms that your heartbeat can indeed adapt to the tempo and intensity of the music you are listening to, with fast-paced, high-energy music tending to increase heart rate, while slower, relaxing music helps lower it. A healthy heart beats an average of 60–80 times per minute, and music can influence this rhythm. This phenomenon is driven by the part of your brain that processes sound, which sends signals to the part that controls automatic body functions, like heart rate and respiration. Music has also been shown to help with anxiety and getting enough sleep, which are also major driving factors for a healthy heart.

How Physical Therapy Supports Heart Health

Physical therapy isn’t just for recovering from injuries; it plays an important role in cardiovascular health, too.

A physical therapist can:

Design safe, individualized exercise programs
Help build endurance without overstraining your heart
Improve mobility and balance so you can stay active
Address pain or joint issues that limit movement
Support recovery after cardiac events or surgery

For people with heart disease, high blood pressure, diabetes, arthritis, or a history of inactivity, physical therapy provides a structured, supervised movement routine that builds confidence while reducing risk.

Healthy Hearts This February

February 4, 2026 Teresa Stockton - Blog, Events, General Information

Heart disease is the leading cause of death for both men and women. Uncontrolled high blood pressure is a leading cause of heart disease and stroke. More than 67 million Americans have high blood pressure. People with high blood pressure are four times more likely to die from a stroke and three times more likely to die from heart disease compared to those with normal blood pressure.

According to the Office of Disease Prevention, you can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease.

To lower your risk you can:

Watch your weight.
Quit smoking and stay away from secondhand smoke.
Control your cholesterol and blood pressure.
If you drink alcohol, drink only in moderation.
Get active and eat healthy.

The American Heart Association also has some great resources on their website including tips to stay active, and how to make every move count!

If you need help finding exercises and activities that fit your lifestyle and abilities talk to your physical therapist. PTs specialize in the science of movement, so who better to ask? If you don’t have a physical therapist make sure you check out our PT finder and get started on your path to a healthy heart this February!

Snow Shoveling Safety Tips

January 21, 2026 Kevin - Aging, Back, Blog

Snow Shoveling: A common cause of soft tissue injuries & low back pain

An average of 11,500 people are treated at emergency rooms for injuries and medical emergencies related to snow shoveling each year, according to a report released Jan. 17 by the Center for Injury Research and Policy at Nationwide Children’s Hospital. Data from between 1990 and 2006 shows the majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. Acute musculoskeletal exertion was the cause of injury in 54 percent of the cases, followed by slips and falls (20 percent) and being struck by a snow shovel (15 percent). Study authors recommended individuals talk to their doctor before shoveling snow, particularly those who do not exercise regularly, have a medical condition or are in a high-risk group. They also recommended alternative snow removal methods.

Clearing snow & Ice

Clearing snow and ice from driveways and sidewalks is hard work. To prevent injuries, follow these safety tips from the National Safety Council, the American Academy of Orthopaedic Surgeons, and other prevention organizations.

Dress warmly, paying special attention to feet, hands, nose,
and ears.
Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
Do light warm-up exercises before shoveling and take
frequent breaks.
If possible, push snow in front of you. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.

Use ergonomic lifting technique

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.

Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
Keep your loads light and do not lift an object that is too heavy
for you
If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
Walk to the new location to deposit the item rather than reaching or tossing

Video provided by the Center for Physical Rehabilitation with locations throughout Grand Rapids, MI. Check them out online here.

SENIORS NOTE:

Whenever possible, avoid shoveling snow first thing in the morning. If this is not an option, a proper indoor warm-up will prepare the body for additional activity. Jogging in place, or using a treadmill or stationary bike for 5-10 minutes are options for safely raising the heart rate while in a neutral temperature. As with any exercise, drinking lots of fluids will help maintain electrolyte balance and prevent fluid loss.

For more cold weather safety tips to keep you out of harm’s way this winter check the articles below!

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