Health Tips for Gardening
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.
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.
- 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 toward 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’s technique, form and posture while gardening. Kneel, don’t bend, and alternate your stance and movements frequently.
Reprinted with permission from the American Chiropractic Association www.acatoday.org
For more information from the ACA, click here for a Health Tips for Gardening Fact Sheet.