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Pull your weeds, not your back, to make your garden grow

Submitted by Colleen Vaillancourt on Fri, 11/14/2008 - 13:32
in

As Spring/Summertime approaches, weather warms up and many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all
major muscle groups affected when using your green thumb. It is important to prepare your body for this type of physical activity. The following stretches will help alleviate muscle pain after a day spent in your garden:

Remember: When stretching for any activity, breathe in
and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far as comfortably as you can. Stretching should not be painful.

Hamstring Stretch

While sitting, prop your heel on a stool or step; keep a slight bend in your knee and your toes pointed up.

Quadricep Stretch

Stand up, balance yourself, lift your heel toward your buttocks and grab the front of your ankle. Keep your knees side by side and gently pull your heel towards your buttocks and hold for 30 seconds. Repeat with opposite leg.

Latissimus Dorsi Stretch

While standing weave your fingers together and extend your arms above your head with the palms up. Lean your upper body to one side for 10 seconds then to the other. Repeat 2-3 times.

Upper Back & Rotation Stretch

Wrap your arms around yourself, pull your belly button in towards your spine and slowly rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat 2-3 times.

Shoulder Rolls

Shrug shoulders up to your ears and then roll them back and down. Repeat 5-10 times.

Finally, be aware of your body technique, body form and correct posture while gardening.

  • Kneel; don’t bend. Use a cushion or kneepads for comfort.
  • Alternate your stance and movements as often as possible to keep the muscles and body balanced.
  • Also, drink plenty of water to keep your body hydrated.