剷雪技巧(Shovel Smarter)

 

住加拿大剷雪已經邁入第三年了，最常利用早上剷雪，而且一剷就是整個早上，我竟然沒有傷到腰部，我不知道應該注意什麼?，也許我Lucky，也許上天保佑我，尤其在早上剷雪更是最大的身體傷害呢。

每年聖誕佳節近了，local的報紙、議員或房地產經紀人，就會在此時節刊載一些年節或冬季到了，家家家戶戶應該注意事項的小廣告傳單(Flyers)入信箱內，供大家參考。記得去年的此時，我讀到一篇提醒佳節遠遊的朋友，如何讓小偷不知道家中沒人的方法，而前幾天才得知剷雪時應該注意的問題。>>>

 

There is a right way and a wrong way to shovel snow. Paying attention to your technique can make a big difference in how you feel the next day. Bio-engineering studies indicate that bending and twisting are the worst things for  your back(剷雪時彎腰和扭動腰去剷除雪是最傷腰部的). Both the bending and twisting involved in shovelling strains back muscles, particularly in those unaccustomed to this activity, and places added pressure on vulnerable discs. here's how to shovel smarter>>>> 

 

**If possible, wait until the afternooin to shovel(如果可以，等到下午再剷雪). Many slipped discs occur in the morning when there is increased fluid pressure in the disk because your body has been at rest all night. Warm up with gentle stretches before starting to shove, just as you would before any other exercise.

**Don't overload the shovel with snow. Instead take smaller loads, which ae less likelly to strain the back and will also be easier on arm and shoulder muscles.(不要一次就剷超量的雪，寧願少一點而多次剷完雪)

**Lift the snow-filled shovel properlly. Bend your knees and keep your back as straight as possible so you are lifting with your legs. Don't extend your arms while lifting the shovel. Try keep them as close to the body as possible. Try to push snow out of the way whenever possible rather than lifting it.(盡量彎膝蓋用腿的力量去剷除雪，讓腰保持直的狀況)

 

**Because the spine can't tolerate twisting as well as it can other movements, bend your knees and keep your back straight while lifting with your legs. Step into the direction you are throwing the snow. People tend to shovel parallel to the driveway or walkway, forcing them to twist and toss the snow off to the wide. To avoid rotating your back scoop at a right angle to your driveway or walkway so all you have to do is toss the snow forward.(避免旋轉腰部去舀取右角度的雪到車道或行人道上，而是用平行的方式去做)

**Take frequent breaks while shovling. Stand up straight and walk around. This helps to extend the lower back reducing strain.(剷雪中多次休息，動動身體，走一走，可減少腰部扭傷)

**Use a shovel that fits. Find one with a shaft that is about chest hight on you, allowing you to keep your back straight when lifting. Using a shovel with a short shaft ccauses your back to bend more to lift the load. a too-tall shovel makes the weight heavier at the end.(找一隻剷雪工具的柄高度大約到胸部高)