Rolling out of bed and peering out the window to discover a winter wonderland can seem magical -- unless you're the one doing the shoveling.

Squat. Scoop. Twist. Throw.

Repeat until the path is clear.

Shoveling snow for just 15 minutes burns 150 calories, according to the Centers for Disease Control and Prevention, but it can also cause injuries.

"Any time you pick (something up) and twist, you're setting yourself up for injury," said Jeff Miller, exercise physiologist and fitness manager at Wyoming Athletic Club in Casper.

Shoveling snow can lead to sprains or strains, particularly in the back and shoulders, according to the American Academy of Orthopaedic Surgeons.

Miller designed this easy workout to help reduce your risk of injury due to shoveling snow.

"You want to have a strong back, good core stability and flexibility in your legs," Miller said.

By following this program, you'll also have more stability when doing other pick-and-twist activities, such as picking something up off the floor or taking out the trash.

Good form is also essential to preventing injury while shoveling snow.

"Keep your back flat and lift with your legs," Miller said.

The workout starts with strength training, followed by stretching. It's important to do the exercises in that order so your muscles get warmed up before stretching, Miller said.

Do the strength exercises two to three times a week on nonconsecutive days, so your muscles have time to recover. (If you like, you can do crunches daily, Miller said, because the abs recover quickly.) Do the stretches daily.

1. Alternate arm and leg extensions

2 sets of 5 - 30 seconds

Start on your hands and knees. Raise your opposite arm and leg while keeping your back flat. Hold 5 to 30 seconds. Reverse.

2. Lower back raises

2 sets of 12 - 15

Lie on a stability ball with the ball under your hips and your feet against a wall. Start with a flat back, parallel to the floor. Raise your body up until it's in line with your legs, pausing at the top. Lower back down to the starting position. Repeat. Or, on the floor, lift 3 inches up.

3. Crunches

2 set of 30

Lie down with the bottoms of your feet on the floor. Lift your shoulder blades off the floor, crunching into a little ball. Pause, then lower down until your shoulder blades hit the floor. If your neck gets tired, use your hands to support your head. Just be sure not to pull it.

4. Hamstring stretch

2 sets of 30 - 60 seconds

Sitting on the floor, bring one foot in toward your body. With a flat back, lean over your straight leg until you can feel the stretch, but not pain. Hold for 30 to 60 seconds. Do not bounce.

5. Back stretch

2 sets of 30 - 60 seconds

Lie on your side with your knees bent. Lift your free arm, letting it fall to the opposite side of your body as your legs. Hold for 30 to 60 seconds.

6. Hip and lower back stretch

2 sets of 30 - 60 seconds

Sit in a chair and cross one leg over the other. With a flat back, lean over your legs. Hold for 30 to 60 seconds.

* Contact your doctor before starting a new exercise program.

* Cold weather strains the heart. If you have heart disease or high blood pressure, the CDC recommends following your doctor's advice about shoveling snow.