Winter wonderland shoveling tips

Having a white holiday season can be a dream come true, but cleaning up after one can be physically challenging. To help kids and adults alike avoid injury while shoveling snow and ice this winter, the National Athletic Trainers' Association, Dallas, Tex., offers the following suggestions:

* People who should avoid shoveling snow include sufferers of angina, other heart conditions, and hypertension; those experiencing low back or neck pain; and anyone physically out of shape.

* Warm up by stretching your back and exercising abdominals, legs, and upper body muscles.

* Eat a healthy snack and drink water or a sports drink to ensure you have adequate energy. Replenishing fluids and staying hydrated is extremely important, no matter how cold it is outside.

* Do not overdress because you will warm up quickly. Wear boots, long johns, coveralls, sweatshirt, jacket, gloves, hat, and UV protectant sunglasses and sunscreen.

* Pace yourself, especially if the area you are shoveling is large, or you have not been physically active in a while.

* Shovel for five to 10 minutes at a time, then rest to catch your breath and stretch your lower back, neck, and shoulders.

* Use a shovel with a long handle to gain more control. Those with short handles are likely to increase the amount you bend your back and neck, causing discomfort.

* For those not used to heavy physical activity, take half scoops of snow.

* Be square to the shovel--feet and shoulders should "face" it. Keep legs slightly bent to ensure your back remains relatively straight. Use legs to push into the snow. Once you have a shovelful, grasp the shovel with one hand as close to the blade as possible, with the other hand positioned about three-quarters of the way up the handle. Pivot or move feet to face the area where snow is to be placed. Do not twist the shovel, as this will torque the lower back.

* If using a snow blower, consider one that is self-propelled, as it will limit the amount of pushing needed for operation. Should you choose a handheld version, be sure it "fits" according to the manufacturer's instructions.

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