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If you must shovel snow be very careful. Make sure you wear boots with good grip, so that you won't slip.
Layer clothing to keep your muscles warm and flexible.
Be careful of your "de-conditioned" muscles in your shoulders, upper back, lower back, buttocks, and legs.
Make sure to do some stretching before you start shoveling.
You can even put a little bit of heat on the muscles for 10 minutes prior to going outside.
Push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
Take frequent rest breaks to take the strain off your muscles. A muscle that is tired is easy to strain.
Drink plenty of water to keep your muscles hydrated.
Stop if you feel chest pain, have shortness of breath, or get extremely tired. You may need immediate professional help.
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