Seasonal tasks like installing lights, shoveling snow, preparing your tree, and even holiday shopping can leave you feeling sore and not very festive. The following are some holiday back tips to help keep your spirits bright.
Contract your core whenever your back is vulnerable to injury to assist the rest of your body in withstanding physical stress.
Concentrate on proper body mechanics. For example, if climbing a ladder, be sure to hang on with both hands whenever possible and avoid both backward leaning and reaching overhead. Also, always make sure the ladder you use is well suited to the job to avoid compromising your balance.
Marathon shopping trips can strain your entire body with repetitive bending, carrying multiple bags, and frequent driving. The trick is to avoid leaving all your gift buying to the last minute. But if you're like most of us, at least wear your most supportive walking shoes and allow for 15-minute breaks every two hours, which is also the perfect time to refuel with healthy snacks.
Balance loads evenly when carrying multiple bags, avoid over-straining yourself when unloading the car, and always stretch both before and after any epic retail excursion.
Safety is also a concern when moving your decorative tree. Whether real or artificial, both can be plenty heavy. When you do lift your tree, be sure to ask for a helping hand. Too many back injuries occur every year from stubborn sorts who insist on lifting all on their own. As ever, the key to lifting without injury is to bend at the knees and lightly contract your abdominal muscles for extra support.
Finally, if you're lucky enough to live somewhere with plenty of snow, apply these simple rules when shoveling the driveway: stretch before and after, do not overfill the shovel, toss snow on both sides of your body evenly, and always listen to your back if it demands a break.
Shaun Karp is a certified personal trainer. For more information visit his website at karpfitness.com.
ICEBERG WINTER WARMER
1 oz. vodka
4 to 5 oz. apple cider
Ground cinnamon
Sugar
1 apple
Caramel apple dipping sauce
Ice
Fill a shaker with ice. Add vodka and apple cider. Add a few shakes of ground cinnamon.
Strain into a microwave-safe container. Microwave until hot, but not boiling (about 30 seconds). Rim a coffee mug or other hot beverage glass with sugar. Transfer warm beverage to rimmed glass. Garnish with a second dash of cinnamon and an apple slice that has been coated with caramel apple dipping sauce. If you prefer it less sweet, skip the caramel dipping sauce. Top with whipped cream if desired.
CANDY CANE MARTINI
1.5 oz. vodka
½ oz. Vanilla liqueur
½ oz. Peppermint Schnapps
1 oz. club soda Crushed candy cane
1-2 drops red or green food colouring
Combine vodka, vanilla liqueur, Peppermint Schnapps, and club soda in a shaker with ice and shake. Pour into a martini glass rimmed with crushed candy canes. Add food coloring and a small candy cane as garnish.
CRANBERRY-VODKA ICEBERG PUNCH
1 750-ml bottle of chilled vodka
2 quarts of chilled cranberry juice cocktail
2 cups chilled ginger ale
2 cups chilled club soda
Mix together the cranberry juice cocktail and vodka in a large punch bowl, stir well. Add plenty of ice to the mixture. Pour the club soda and ginger ale on top. Garnish with slices of fresh fruit of choice (oranges, lemons, pineapple, kiwi, and strawberry).
