PICK THE RIGHT SNOW SHOVEL

• A shovel with a curved handle or an adjustable handle length will minimize painful bending, requiring you to bend your knees only slightly and arch your back slightly while keeping the shovel blade on the ground. 
• A small, lightweight plastic blade helps reduce the amount of weight that you are moving.

WARM UP & LAYER UP THOROUGHLY

• Make sure you wear the proper attire and layer your clothing for extra warmth. 
• Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Do your back a favor by warming up for 5-10 minutes before shoveling or engaging in any strenuous activity. 
• Take a brisk walk around the block or march in place to get that blood moving!

FOLLOWING A BRIEF CARDIO WARM-UP, COMPLETE A FEW GENTLE STRETCHES TO HELP YOUR ARMS, BACK AND LEGS BE MORE LIMBER: 

TRUNK ROTATION

• Cross your arms over chest and rotate your upper body to the right and hold for 10-30 seconds. Keep your hips and lower body facing forward. if you feel pain in your lower back, stop and back off slightly. Repeat on the left side as well.          

ARM CIRCLES

• Make large circles with your arms and continue this dynamic movement for 5 seconds. 

HAMSTRING STRETCH

• Stand tall with your left foot a few inches in front of your right foot. Bend your left foot so that your toes are facing the sky. 
• Bend your right knee slightly. 
• Lean forward from your hips and rest both palms on top of your right thigh for balance and support. 
• Keep your shoulders relaxed and do not round your lower back. You should feel a mild stretch gradually spread through the back of your leg. 
• Repeat the stretch with your right left forward. 

PROPER SHOVELIGN TECHNIQUE 

• When you do shovel, push the snow straight ahead. Do not try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions. 
• When shoveling, bend your knees to lift. Let the muscle of your legs and arms do the work, not your back. 
• Take frequent breaks while shoveling. 
• Repeat stretches if you start to feel pain or discomfort in your back or arms. 

Assess the area in which you are about to shovel. Be careful of black ice or other hazards that may cause injury or harm. 

If you do experience pain or injury that continues throughout the day or weekend, you are welcome to utilize CPRS FREE screenings. You can be assessed by a licensed physical therapist and given a recommendation based on the findings such as: follow up with your physician, try home exercise program, or start physical therapy. Appointments are made within 24-48 hours of a phone call. 

Stay warm!