Stretches and Exercises for Spring Gardners
Every year we see the same thing and we get it! You are excited to get outside, clean out the flower beds, mow, and get out the patio furniture so you can finally enjoy the weather! We get just as excited as you do. However, it’s important to get your body ready to avoid an injury. This year we are giving you some tips to keep you moving in May.
First off, you don’t have to get it all done in a day, so don’t push yourself.
Know your own limits, whether you are 20 years old, or 80. Sit down and enjoy the part you did get done. Anything you do is a victory!
All winter we have been in big heavy shoes and most of us can’t wait to get out our sandals, but sandals and yard work aren’t the best combo. To protect your ankles, you should be wearing sturdy tennis shoes or work boots for uneven ground and digging holes.
Cleaning up our yards is a WORKOUT!
Just like any other workout, it is a great idea to stretch before tackling the yard and/or garden.
Weeding, trimming, and mowing are all repetitive movements, warming up those muscle groups before those repetitive movements gives you a better chance at avoiding muscle strain.
We all know we should lift with our legs and not our backs, but what about bending and twisting? Most of the time we see injuries from bending and twisting with weight like bags of mulch. Use easy solutions like sitting to empty the bag or use your 2 wheeled wheel barrow to dump those heavy loads!
Changing up your body’s position every few minutes will also help you avoid a stiff lower back.
Avoid using your back and instead engage your core as you are pushing the lawn mower or raking. Your feet should be shoulder width apart for balance while you stand upright to avoid your shoulders being rolled forward and closing off your chest. You can also switch arms while raking to avoid overuse.
When working on projects above your head, try to bring the project down to your level. Bring the project as close to your body as possible and use a ladder.
It’s all about your tools! Your biggest defense tools are your BODY MECHANICS!
Look for garden tools with padded handles, ones with height adjustments and tools designed with features to reduce strain on your body.
Overall, listen to your body. If it hurts, take a break. If it continues to hurt, come see us!
Happy spring from your friends at Worthington Optimal Wellness!
Dr. Hughes, Dr. Shannan, Dr. Harris
P.S. Check out this video of stretches we created just for you!
