Nov
Safe Gardening
With summertime activities getting into swing, many people are spending time outside planting, weeding, & tending to their gardens. Even though gardening is a chore for some & a hobby for others, it also gives an intense workout, using all of the body’s major muscle groups. It is important to prepare joints & muscles prior to gardening to protect your back from all the bending, twisting, reaching & pulling it entails. Like any exercise, gardening requires proper warm-up & technique to avoid injury. The simplest warm-up is walking. Do you follow? This should be followed by some flexibility exercises. Right. When doing the following stretches, do not bounce, & only go as far as you comfortably can. While standing, prop one heel up on a stool or step. Keeping your knee straight, lean forward aiming your chest toward your toes. You should feel a stretch in the back of the thigh (hamstring). Hold for 30 seconds, the repeat on the other side.
Stand up, balance yourself, & grab one ankle from behind. Pull your heel toward your buttocks, & hold for 30 seconds. You should feel a stretch in the front of the thigh, or quadriceps muscle. Repeat with the other leg.
While standing, clasp your hands above your head. Lean to one side & hold for 30 seconds. Repeat on the other side. Proper form will also help you avoid injuries:
? Use long-handled tools to avoid forward & sideways bending.
? Switch hands frequently when raking or hoeing.
? Bend from the knees, not the back, when picking up yard waste or emptying the grass catcher. ? Keep overhead work limited to five minute episodes.
? Carry medium to small- sized loads close to your body, or use a wheel barrow or wagon to avoid back strain.
? Save heavier work for midway through your chores so you are more warmed up.
? Use knee pads when kneeling.
? Kneel down instead of bending over for prolonged periods.
? As with all exercise, drink a lot of water to stop dehydration.
Gardening properly & safely will often help you grow stronger. You can burn up to 300 calories per hour. Using the above tips will make your gardening more enjoyable & pain free.
Dr. Heller is a chiropractor & certified strength & conditioning specialist (CSCS), practicing in Wauwatosa, Wisconsin. She has extensive experience teaching fitness classes, including aquatics, to all age groups & abilities. http://www.healthritellc.com
http://www.unlockingthehealingcode.com
