Winter Wonderland...shoveling snow

Good technique for shoveling snow, just like good form for weight lifting, is essential if you want to avoid injuring yourself.

In theory, many of us understand that we should use our legs to lift the snow. But how do we ensure that our body stays in the right position? When you grip the handle of the shovel, leave one hand on the handle and the other as low on the shaft as possible without bending your back. If you find you need to adjust your body to push more snow, keep your back straight and bend at the knees so your legs are doing the work.

Ergonomic shovels help you maintain proper form while you shovel. The bent shaft gives you a wide grip on the handle without making you bend over. The design of the shovel encourages you to push snow instead of lifting it, preventing you from straining your back. Test different shovels at the store to make sure they are at the right height for your body. Look for light-weight shovels that don’t add to the weight of the already heavy snow.

Just as with weight lifting, take care to not lift more weight than you are capable of. You can save yourself a lot of grief by shoveling every few hours in a heavy storm rather than once all the snow has fallen. If you have no choice but to shovel deep snow, clear two to three inches at a time.

Finally, before you start shoveling, warm up your arms, legs and back, and dress appropriately for the weather. Layering is best. Take a break every 15 minutes, drink lots of water and avoid caffeinated beverages as they further restrict blood vessels that are already contracted in cold weather.

Enjoy the crisp cold air, and take some time to enjoy the beautiful winter wonderland around you!