Winter is here and it's time to bring out the shovels! Whether you just have to clear a few steps or dig a car out from 3 feet of snow, Here are some tips to help avoid soreness, pain or strain from shoveling: ■Be prepared. Maintain your exercise program year-round. ■Listen to weather forecasts so you can rise early and have time to shovel before work; rushing the job can lead to injury. ■Wear layers of clothing to keep your muscles warm and flexible. ■Do some stretching before you grab the shovel. ■For big jobs use a motorized snow blower. If you shovel by hand, use a lightweight, Ergonomically-designed shovel to reduce back strain. ■When you do shovel, push the snow straight ahead. Don't try to throw it; walk it to the snowbank. 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 fatigued body asks for injury. ■St...