Warm up before you pick up that shovel

By Elaine Paoloni, amNewYork Features Editor | epaoloni@am-ny.com

February 28, 2007

Before going out into the cold to shovel snow, take a few minutes to warm up your body.

"A three- to five-minute warm-up will help prevent injuries to your shoulders, back, biceps, quads and all the major muscles used in shoveling," says Jonas Serano, a trainer at New York Health & Racquet Club. "And don't forget to breathe properly: Always exhale during the exertion part of the activity."

1. Body weight squats
Begin with your feet shoulder width apart, angled slightly out, and pull your belly button in toward your spine. Extend your arms out in front of you, parallel to the floor, then squat down deep, taking care not to lean forward and not to allow your chest to fall over your knees.

Raise up and repeat the motion. Do this for 90 seconds. This warms up the muscles in your thighs and your butt as well as your core.

2. Alternating body weight lunges
Stand with your feet shoulder width apart, and place your hands on your hips. Take one step forward with your right foot and plant it firmly on the floor while supporting your back leg on the ball of your left foot.

Lower your body into a deep bend without letting your left knee touch the floor. Your right knee and hip should be aligned. Return to the standing position, and repeat with the left leg. Repeat this combo for 90 seconds.

3. Push-ups
Lie chest-down on the floor with your hands on either side of your shoulders, palms flat on the floor. Your legs should be together and resting on the balls of your feet. Look forward instead of down at the floor. Straighten your arms as you push your body up off the floor, making sure to keep your body straight.

Try not to bend or arch your back as you come up. Lower your body slowly until your chest touches the floor. Keep your knees off the floor and inhale as you bend your arms. Begin straightening your arms for a second push-up. Repeat this exercise for 30-45 seconds.