Gardening is a great outdoor activity anyone can enjoy. But, like any other location in the home, the garden is also a place where injuries can occur. These 4 helpful tips will keep your back in check and your garden in bloom.
Tip 1: Warm Up Before You Start
Before you get going, warm up your muscles with a brisk 10-minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits.
Tip 2: S-T-R-E-T-C-H
Follow your warm up with these easy, low-impact stretches. Repeat each stretch five times. Relax and do not overextend when you stretch. Remember to take frequent stretch breaks to loosen tense muscles and rest when you’re tired.
- Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground and use the opposite hand to hold this position. Repeat on the other arm.
- Hold one arm in front of you and place your palm in the “stop” position. Use the opposite hand to hold this position. Repeat on the other arm.
- Place your hands in a “prayer” position, and press your palms together while pushing one against the other. Hold for a few seconds.
Arms & Shoulders:
- Let the arms hang loosely at your sides while rotating your shoulders back and forth.
- Hug yourself snugly and slowly rotate at the waist to the left and the right.
- Steady yourself against a tree, wall or railing.
- Bend your right knee and grasp the ankle with your right hand.
- Hold for 15 seconds and repeat with your left knee.
- Extend your right arm over your head.
- Bend toward the left from the waist.
- Hold for 15 seconds and repeat on the other side.
- In a seated position, bend forward from the hips while keeping your head down.
- Touch the ground with your fingers.
Tip 3: Bend Your Knees to Lift With Ease
Before lifting, position yourself close to the object. Keep your back straight, core muscles engaged and bend your knees. Using your leg and arm muscles slowly rise to lift the load. Keep the load close to your body while moving. Pivot to change directions – don’t twist to turn.
Tip 4: Say Hydrated
Drink lots of water to keep your body well hydrated. The discs of your spine require water to stay lubricated and functioning properly.
As with any other physical activity, be safe and enjoy! If a task seems like too much work, it probably is. Hire a professional for tasks like landscaping, tree-topping or trimming large hedges. For further information on what activities are right for you, visit a local chiropractor.