1. Squat. Keep the following in mind when lifting with the squat technique. The back should be in the locked-in position.
Use a Booyah Stik or broom handle and use it to line up your spine correctly. Recall you should have 3 points of contact: head, mid back, and pelvis. Using the squat method, you should think of your spine as being in a cast. All movement occurs in the hips. Movement in the hips is referred to as hip hinging (bending like a hinge). Your legs should be spread out as wide as you can and still be comfortable. With your legs wide you will be able to reach closer to the floor. One can practice squats with a broom handle or Booyah Stik.
2. Lunge
It is easier to get close to the ground using the lunge method. Place one foot forward of the other. Dip the knee of the leg in the rear position, if a steady object is nearby use it to hold on to and dip the knee to the floor. Once the knee is on the floor grab the object with the spine in the locked-in position. Raise your body up.
3. Golfer’s Lift
The golfer’s lift is generally used to pick up a light object, such as a golf ball. Place one foot forward of the other and take weight on that leg. Bend forward with the spine in the locked-in position and the rear leg raising up in alignment with the spine. It is very helpful to have something to hold on to with one arm to balance yourself. In golf, one would use the putter.
4. Saw Lift
The saw lift only works if you can pick up the object with one hand AND you have a steady object nearby to brace yourself. Bend forward from the waist and keep your back in the locked-in position. Legs should be spread apart comfortably. Use one arm to lift the object and use the other arm to brace yourself using the other object. It is like you are leaning forward and sawing with the pick-up arm.
5. Leg Straight
There are times in life when you can’t bend your knees. Reaching into a bin, for example. In this case, lean forward with the back in the locked-in position. All movement should occur from the hips.
6. Elbow on Knees
There are two times this technique comes into play. One would be while using a shovel, and the other is for lifting a light object from the floor. Using a shovel squat down with legs wide apart and back in the locked-in position. Brace the elbow of the rear arm on the thigh of the leg closest to it. You can leverage the shovel with the rear arm in that position. Stand and throw the snow.
Use the same technique to pick an object off the floor. Squat down with your legs wide apart and your spine in the lock-in position. Place both elbows on your thighs thus taking some weight off the spine. Use one arm to pick up the object. Return to stand.
7. High Lift
This technique is used when lifting an object off a raised surface such as a bed, chair, or table. Because the surface is raised most people forget to use proper technique. People often bend forward with their spine in a slouched or bent position. The same technique as the squat, saw lift or leg straight should be used. Spine MUST be in the locked-in position.
Check out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program
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