10 warm-up exercises and tips for shoveling snow so you don’t ache afterward

Shoveling snow is more than just a wintertime chore — it’s a full-body activity that gets your heart pumping and engages your muscles (especially ones you didn’t know you had). And as anyone who’s spent a cold morning or the better part of a snow day clearing a driveway or sidewalk knows, the repetitive lifting, pushing, and twisting motions can really challenge your body. This is especially true if you already have pain in your back, knees, shoulders, or anywhere else.

Preparing your body for snow shoveling with a quick warm-up may make the task feel less tiring or painful — and help you recover more comfortably afterward. 

Note: For some people, shoveling snow — especially large amounts or for long periods — may be more challenging than your body is ready to handle. If you’re concerned about your pain or other chronic health conditions (e.g., heart or circulation issues), talk to your provider to make sure it’s safe for you.

Read on to learn which exercises Hinge Health physical therapists recommend to prepare your body for shoveling snow and get additional tips to help prevent injuries. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.

Warm-up exercises for shoveling snow 

Before you bundle up, grab your shovel, and head outside, try these warm-up exercises recommended by Hinge Health physical therapists. These movements target key muscle groups used in shoveling, including your back, shoulders, and legs. They are designed to loosen tight muscles and get your blood flowing. These exercises can make it easier to tackle the repetition of shoveling and help reduce stiffness after you’re done.

This gentle movement helps improve flexibility in your core and lower back. It prepares your body for the twisting and bending motions involved in shoveling. This can help you lift heavier loads more efficiently. 

How to do it:

• Lie comfortably on your back with your knees bent and your feet flat on the floor. 

• Use your hand to pull one knee across your body and toward the floor, twisting through your back. 

• Let your other arm reach out to your side, keeping your upper back on the floor as you straighten your other leg. 

• Return to the starting position.

This classic yoga move gently stretches your lower back, hips, and shoulders, releasing tension and improving mobility for bending and lifting motions involved in shoveling. “Relax into the stretch and let your back and hips soften with each breath. This can help your body feel more limber and ready to move,” says Lori Walter, PT, DPT, a physical therapist at Hinge Health. You can also do a modified version of this stretch from a standing position, using a desk or table. 

How to do it:

• Get into a comfortable kneeling position with your shins and feet flat on the floor. 

• Sit your hips back toward your heels with your feet together and your knees wide apart. 

• Slide your arms out in front of you on the ground while moving your hips toward your heels. 

• Relax your head and chest down toward the floor, as far as is comfortable for you. 

• Walk your hands back toward your knees and return to an upright position. 

Get more information on how to do child’s pose.

Cat cow gently mobilizes your spine, improves flexibility in your back and neck, and helps engage your core muscles. “As you arch up and down, each vertebra gets mobilized,” says Dr. Walter. This is a great way to prepare your body for physical activity.

How to do it:

• Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips. 

• Slowly round your entire back toward the ceiling while drawing your chin to your chest. 

• Return to the starting position. 

• Look up to the ceiling as you arch your back toward the floor. 

• Return to the starting position.

Get more information on how to do cat cow. 

This mobilizes your upper back and shoulders, preparing for twisting motions involved in shoveling snow. 

How to do it: 

• Start on all fours with your hands directly under your shoulders and hips under your knees.

• Lift one hand off the floor and reach it underneath your stomach to your opposite side as you let your shoulder lower toward the floor. Allow your chest and head to rotate as you do this gentle twist.

• Twist as far as is comfortable and hold the stretch. 

• Slowly return to the starting position and repeat on the other side.

This move loosens your shoulders and upper back to get your arms ready for pushing and lifting motions.

How to do it: 

• Fold your arms across your stomach with one hand holding your opposite elbow from the bottom. 

• Push that elbow with your hand up and across your body toward your opposite shoulder. 

• Focus on relaxing your stretching arm as you hold this position. 

• Relax your arms back to the starting position.

“This movement targets muscles on the back of your forearm that help you extend your wrist,” explains Nandini Rampersaud, PT, DPT, a physical therapist at Hinge Health. “These muscles can become easily overworked if you do a lot of repetitive activities.” Stretching them out before shoveling helps reduce tension and improve the flexibility needed for lifting and tilting a shovel. 

How to do it: 

• Start by raising your arm in front of you with your elbow straight and the palm of your hand facing the floor. 

• Use your other hand to gently push on the back of your raised hand until your fingers point down toward the floor. 

• Allow your fingers to be relaxed and mostly straight as you hold this stretch. 

• Relax your pressure and return to the starting position.

This movement targets muscles on the front of your forearm that control wrist flexion (bending your wrist down). “Like the wrist extensor muscles, these muscles tend to get overworked with repetitive wrist activities,” says Dr. Rampersaud. This stretch helps mobility and grip strength, making it easier to hold and maneuver a shovel with less strain. 

How to do it: 

• Start by raising your arm in front of you with your elbow straight and the palm of your hand facing the floor. 

• Use your other hand to gently pull the palm of your hand up toward the ceiling. 

• Allow your fingers to be relaxed and mostly bent as you hold this stretch. 

• Relax your pressure and return to the starting position. 

Get more information on how to do the wrist flexor stretch.

This stretch loosens tight hip muscles and prepares your lower body for bending and lifting motions. It allows for smoother, more efficient movements and helps reduce strain on your lower back while shoveling.

• Stand comfortably with your feet hip-width apart. 

• Take a big step forward with one foot.

• Bend through your front knee while you push your hips forward. 

• Keep your chest upright as you hold this position. 

• Push through your front foot to step back and return to standing. Note: This transition can challenge your balance. Holding onto a sturdy surface can help. 

• As you do each rep, you should feel a stretch in the front of your hip. 

Get more information on how to do the hip flexor stretch. 

The hamstring stretch is an effective warm-up before shoveling snow because it increases flexibility in the back of your thighs, which helps improve overall mobility and reduce stiffness during bending and lifting motions. Tightness in your hamstrings can limit your range of motion and place additional strain on your lower back, increasing the risk of discomfort or injury.

How to do it:

• Stand comfortably and straighten one foot out in front of you, placing your heel on the floor with your toes lifted toward the ceiling.

• Hinge at your hips to move your chest toward the floor while your legs remain straight.

• Return to standing. 

• PT tip: When hinging forward, try to keep your back as straight as possible and avoid arching or rounding through your back. 

Get more information on how to do a hamstring stretch. 

These gently activate your hip flexors, core, and leg muscles while challenging your balance and improving circulation to prepare your body for physical activity.

How to do it: 

• Start with your feet a comfortable distance apart with your hands on your hips. 

• Lift one leg off the floor and move that knee up toward the ceiling. Bend your knee as you raise it. 

• Focus on holding your knee up as you balance in this position. 

• Lower your foot back to the floor. 

• Repeat by lifting your other leg off the floor and up toward the ceiling. 

• Hold this position, and then relax your foot back to the floor. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of exercises before shoveling snow

Wondering if a warm-up before shoveling snow is worth it? It is. Here’s why. 

• Loosens stiff muscles. Warm-ups help increase flexibility in key areas like your back, shoulders, and legs, making it easier to move through the repetitive motions of shoveling.

• Improves blood flow. Gentle exercises boost circulation, preparing your muscles for physical activity and reducing the chance of feeling stiff or sluggish.

• Enhances range of motion. Stretching and dynamic movements can improve your joint mobility, making it easier to bend, lift, and push without discomfort.

• Reduces risk of strains. Warming up helps prime your muscles and connective tissues, reducing the likelihood of pulling a muscle or overexerting yourself.

• Sets a comfortable rhythm. Starting with a warm-up gives your body a chance to adjust gradually to the activity, so you can shovel more efficiently without overdoing it.

• Promotes faster recovery. Prepping your muscles before work may help minimize soreness afterward, allowing you to feel better once the snow is cleared.

Avoid injuries when shoveling snow 

Shoveling snow can be physically demanding, but a few simple strategies can make it easier on your body. There's no need to stress about having “perfect form.” Instead, focus on using techniques that feel comfortable for you. These tips from physical therapists can help you move efficiently and avoid overexertion.

• Warm up first. Start with a few simple stretches or light exercises — such as the ones above — to get your muscles ready for movement. Loosen up your back, shoulders, and legs to make shoveling feel easier and less tiring.

• Take breaks. Pace yourself. Take short breaks every 10 to 15 minutes to give your muscles a chance to recover.

• Switch hands often. Avoid overusing one side of your body by alternating hands and shoveling directions. This can help prevent soreness or strain on one side.

• Dress for the weather. Wear layers to stay warm and comfortable, and make sure your footwear provides good traction to avoid slips on icy surfaces. Opt for clothing that allows you to move freely, so you can bend, lift, and twist without feeling restricted.

• Push more than you lift. Shoveling can quickly tire you out if you’re constantly lifting heavy loads of snow. When possible, try to push the snow to move it, as this requires less energy and puts less strain on your back and shoulders than lifting. When you need to lift, keep the load light by only filling the shovel partway. Try to avoid twisting your body while throwing the snow. 

• Listen to your body. If you start to feel tired or notice discomfort, pause and stretch. Pay attention to how your body feels and stop if something doesn’t feel right. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Herman, K., Barton, C., Malliaras, P., & Morrissey, D. (2012). The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. BMC Medicine, 10(1). doi:10.1186/1741-7015-10-75

2. Larouche, M.-C., Samuel Camiré Bernier, Racine, R., Collin, O., Mikaël Desmons, Mailloux, C., & Massé-Alarie, H. (2020). Stretch-induced hypoalgesia: a pilot study. Scandinavian Journal of Pain, 20(4), 837-845. doi:10.1515/sjpain-2020-0018