How to Warm Up Before Raking, Yard Work or Shoveling Snow

By Mark from Outback, The Outback Series customer care6 min read

The short answer

Spend about 5 minutes getting warm before you start: walk or march in place, then do arm circles, shoulder rolls, gentle side bends and a calf and thigh stretch. Hold each stretch 10 to 30 seconds and never bounce.
Then work smart: push snow instead of lifting it, take small scoops, rake with your feet apart and switch sides every few minutes, and take a short break every 15 minutes or so.
Finish with a 2-minute cool-down. Stop right away and call 911 if you feel chest pain or pressure, get very short of breath or feel lightheaded.

Why five minutes matters more in the cold

Raking and shoveling are real workouts, and most of us go from the sofa to the driveway with no warm-up. Cold air tightens blood vessels and makes your heart work harder. In American Heart Association research, heart rates went above 85% of maximum after just two minutes of shoveling.

Backs, shoulders and wrists take a beating too: the American Academy of Orthopaedic Surgeons reports more than 137,000 snow shoveling and snow blowing injuries needing medical care in a single year. Five minutes of easy movement first, then a steady pace, is the simplest fix.

The 5-minute warm-up

Walk or march in place (2 minutes). Swing your arms. You want to feel warm, not out of breath.
Arm circles (20 seconds). Arms out to the sides, small circles forward, then backward. Make them bigger as you go.
Shoulder rolls (15 seconds). Roll your shoulders up, back and down, slowly, five times.
Side bends (20 seconds). Feet hip-width apart, slide one hand down the side of your leg and back up. Switch sides. Keep it small.
Calf stretch (30 seconds). Hands on a wall, one foot back, heel down. Hold 15 seconds per leg.
Front of the thigh (30 seconds). Hold a counter or the door frame, bend one knee and hold the ankle behind you, or rest the foot on a step. Hold 15 seconds per leg.
Hands and wrists (15 seconds). Make a fist, then spread your fingers wide, ten times. Then a few slow wrist circles. Your hands do all the gripping.
Roll on and rub in (30 seconds). If massage is part of your routine, apply your oil to your lower back, shoulders or hands and massage it in for about 30 seconds before the gloves go on.

Stretches should feel like a gentle pull, never pain. Breathe out as you stretch and do not bounce.

Mark's tipKeep your roll-on by the back door, right next to your gloves. When the gloves come down, the warm-up starts. Customers tell me that one habit is what stopped them skipping it.

Raking, shoveling or gardening: what to do differently

Job	Biggest risk	Do this instead
Raking leaves	Twisting and the same arm doing all the work	Rake that reaches your chin, one foot ahead of the other, switch sides every few minutes, rake onto a tarp and drag it
Shoveling snow	Heavy lifting and throwing in the cold	Push the snow, small scoops, never throw it over your shoulder
Bagging and carrying	Bending at the waist to lift	Bend your knees, keep the bag close, fill bags only half full
Weeding and planting	Kneeling and stooping for a long time	Kneeling pad or low stool, stand and stretch every 15 minutes

Shoveling snow the smart way

Do not shovel right after a big meal. Give yourself an hour.
Go early. Fresh, powdery snow weighs far less than snow that has sat or turned wet.
Push, do not lift. A wide pusher shovel moves snow without any lifting at all.
If you must lift, take small scoops. Bend your knees, keep the shovel close to your body and walk the snow to the pile. Never throw it over your shoulder or to the side.
Pace yourself. Clear a section, rest, then do the next. On a big snowfall, go out two or three times through the day.

A 2-minute cool-down when you come inside

Walk around the house for a minute while your breathing settles.
Repeat the calf, thigh and side stretches, 15 seconds each side.
Warm shower, then a slow massage on whatever worked hardest today: lower back, shoulders, hands or knees.

When to stop, and who should check with a doctor first

Stop right away and call 911 if you feel chest pain or pressure, pain that spreads to your arm, neck or jaw, severe shortness of breath, lightheadedness or a racing or irregular heartbeat.
If you have a medical condition that affects your heart, lungs, back or joints, or you are not usually active, ask your doctor before you shovel snow.
Stop if any movement causes sharp pain, and do not work to the point of exhaustion.

What we keep by the back door

Outback Original Oil Roll-On

Roll it onto your lower back, shoulders or hands and massage it in as part of your warm-up. Four Australian plant ingredients, no menthol, so nothing burns or freezes and no strong smell under your scarf. Absorbs in about 30 seconds, before your gloves go on. Covered by our 365-Day Returnless Refund.

See the roll-on

For your back, the Original Oil Spray reaches over your shoulder in one move. Like a cooling tingle after a long day outside? Outback Pain Relief Cream uses natural menthol and camphor for temporary relief of minor aches and pains of muscles and joints. Trying Outback for the first time? Our roll-on bundles come with a free 7-Day Pack of single-use sachets, handy for a coat pocket.

Try Outback for a full year

Four Australian plant ingredients, nothing that burns or freezes. Every order is covered by our 365-Day Returnless Refund, ships the same business day when you order by 2pm ET, and ships free on orders of $40 or more.

Shop Outback

Frequently asked questions

How long should I warm up before shoveling snow?

About 5 to 10 minutes of light movement, such as walking or marching in place, arm circles and gentle stretches. You should feel warm but not out of breath before you start.

Should I stretch before raking leaves?

Yes. Gentle stretches for your shoulders, sides, calves and thighs, held 10 to 30 seconds each with no bouncing, are a good start. Stretch again when you finish.

Is it better to push or lift snow?

Push it whenever you can. Pushing takes less effort than lifting and throwing. If you have to lift, take small scoops, bend your knees and keep the shovel close to your body.

How often should I take breaks when shoveling or raking?

Short, frequent breaks work best. A rest every 15 minutes or so, plus water, keeps you from getting worn out. Stop right away if you feel chest pain, get very short of breath or feel lightheaded.

Is it safe to shovel snow after 60?

Many people do, but take it slowly. If you have a medical condition that affects your heart or lungs, or you are not usually active, ask your doctor first.

More Outback guides

Sources: American Heart Association: Snow shoveling, cold temperatures combine for perfect storm of heart health hazards (2024); American Academy of Orthopaedic Surgeons: The scoop to avoiding injury when clearing snow and ice; National Safety Council: Snow Shovel Safety; Cedars-Sinai: Take Care When Raking Leaves.

This guide is general information, not medical advice. If you have a medical condition, are not usually active, or have pain that does not go away, talk with your doctor before raking, shoveling or other heavy yard work. Use any product as its label directs.