11/29/2025
Is it just me or is shoveling the bestttttttt
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3 PILATES-INSPIRED WARM-UP MOVES
(2–3 minutes before you shovel = happier spine + stronger core)
1. Standing Spinal Articulation (Roll Down)
• Inhale tall, exhale to roll down one vertebra at a time.
• Why: primes lumbar mobility.
2. TA Activation With Arm Reach
• Hands on lower ribs; inhale wide/front to back, exhale to draw TA in and up ( think zipping up a tight pair of jeans!)
• Maintain that activation as you reach arms forward and overhead.
• Why: turns on deep core → reduces strain when lifting snow.
3. Lunge to Hip Hinge Flow
• Step one leg back into a mini lunge, then hinge forward with a flat back.
• Switch sides.
• Why: Preps posterior chain glutes/hips for the hinge + rotate pattern of shoveling.
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❄️ 3 FORM TIPS FOR SAFE, STRONG SHOVELING
1. “Hinge + Shift,” Don’t Twist
• Think deadlift mechanics: hips back, neutral spine, weight in heels.
• Instead of twisting to toss snow, pivot your whole body
2. Keep the Load Close
• Keep the shovel close to your center of mass — elbows bent, hands wider.
• Farther = heavier and adds unnecessary torque to your low back.
3. Exhale on Effort (Your Pilates Superpower)
• Inhale to load, exhale as you lift and toss.
• That breath recruits your deep core (TA + pelvic floor) and protects your spine.
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❄️ BONUS TIP: SHOVEL SMARTER, NOT HEAVIER
Shovel every 2–3 inches of snowfall instead of letting it accumulate.
• Smaller loads = less lumbar strain and shoulder fatigue.
• Maintains better form and reduces the urge to twist or “heave” heavy snow.
• light, consistent reps > one giant max lift.
