As springtime approaches, weather warms up and leaves turn green, 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.
A warm-up and cool-down period is as important in gardening as it is for
any other physical activity," said Dr. Scott Bautch of the American Chiropractic
Association's (ACA) Council on Occupational Health. "Performing simple
stretches during these periods will help alleviate injuries, pain and stiffness."
To make gardening as fun and enjoyable as possible, it is important to
prepare your body for this type of physical activity. The following stretches
will help to alleviate muscle pain after a day spent in your garden.
Garden Fitness Stretches
- Before stretching for any activity, breathe in and out, slowly and rhythmically;
do not bounce or jerk your body, and stretch as far and as comfortably
as you can. Do not follow the no pain, no gain rule. Stretching should
not be painful.
- While sitting, prop your heel on a stool or step, keeping the knees straight.
Lean forward until you feel a stretch in the back of the thigh, or the
hamstring muscle. Hold this position for 15 seconds. Do this once more
and repeat with the other leg.
- Stand up, balance yourself, and grab the front of your ankle from behind.
Pull your heel towards your buttocks and hold the position for 15 seconds.
Do this again and repeat with the other leg.
- While standing, weave your fingers together above your head with the palms
up. Lean to one side for 10 seconds, then to the other. Repeat this stretch
three times.
- Do the "Hug your best friend." Wrap your arms around yourself and rotate
to one side, stretching as far as you can comfortably go. Hold for 10
seconds and reverse. Repeat two or three times.
Finally, be aware of your body technique, body form and correct posture
while gardening. Kneel, don't bend, and alternate your stance and movements
as often as possible to keep the muscles and body balanced.
When the Bulbs Are Planted...
If you already feel muscle aches and pains and did not complete the warm-up
and cool-down stretches, there are ways to alleviate the discomfort. Apply
a cold pack on the area of pain for the first 48 hours or apply a heat
pack after 48 hours, and consider chiropractic care.
Prevention is Key!
The best way to fight the pain, emotional stress, and missed work that
may accompany a spinal problem is to prevent it from happening in the first
place. The following tips will help you identify and eliminate "spinal
stressors" and incorporate spinal health into your daily routine.
