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Proper Snow Shoveling Techniques

Shoveling snow can be hard work because you use all muscle groups while shoveling. In fact, it's suggested those with health problems such as hypertension, diabetes and smoking consult their doctor before shoveling. As with any physical activity, you should dress correctly, use the right tools and perform proper pacing for endurance, especially if the job is large or includes wet snow, which is heavier than dry.

  1. Preparation

    • You should do warm-up exercises before shoveling. Examples include arm, leg and back stretches, as well as walking in place. Wear several layers of lightweight clothes that do not constrict movement to keep muscles warm and your core temperature elevated. Also ensure the innermost layer allows sweat to evaporate. Complete work in 15-minute intervals, stopping after each interval to stretch again indoors.

    Feet Positioning

    • Keep your feet planted firmly on the ground about as far apart as your shoulders. If you do not have boots that provide good traction, spread sand, salt or cat litter on the ground to avoid slipping. Slipping can cause strained or pulled muscles or other injuries related to falling. Solid footing is also important for productivity purposes because you lift or push snow with power from your legs.

    Shovel Pushing

    • If the snow is deep, use a push shovel or flat shovel in a pushing motion across the top of snow accumulation to remove 2 to 3 inches of snow at a time. Focus on removing snow from small sections. Keep your back as straight as possible and use the force of your legs and arm muscles to push the snow. Avoid bending and twisting your back as much as possible.

    Shovel Lifting

    • Keep the shovel close to your body when lifting snow up and out to a different location. Place the shovel under the snow you want to shovel, bend your knees, push your chest out and keep your back as straight as possible. Do not bend at the waist because this will put pressure on your lower back and can cause injury when you lift up. Once you are ready to lift, keep a good grip on the shovel and straighten out your legs. Step in the direction of where the snow will be placed and, gently as possible, push the snow off the shovel.

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