Back to Gardening!
Plant and rake without the ache! Gardening is a great way for you to stay active and have fun in
the sun. Unfortunately, many Ontarians sustain injuries during gardening that can be easily prevented with a little know-how. To tend your garden and protect yourself from injury, follow these tips to loosen-up and lighten the load on your back.
- Warm up:
Before you begin any physical activity, warming up is your first step to prevent an injury. Take a
walk, even on the spot, 10 to 15 minutes should do it. Don’t forget to lift your knees and gently
swing your arms.
- Stretch before you start:
To plant and rake without the ache, do each of these stretches for your upper and lower body
5 times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.
Upper Body Stretches-
For Your Sides:
Extend your right arm over your head.
Bend to the left from the waist.
Hold for 15 seconds and repeat on the other side.
For Your Arms and Shoulders:
Hug yourself snugly.
Slowly rotate at the waist as far as is comfortable to the left, then to the right.
For Your Back:
In a seated position, bend forward from the hips, keeping your head down.
Reach for the ground.
Lower Body Stretches-
For Your Thighs:
Face a wall or tree and support yourself against it with one arm.
Bend your right knee and grasp your ankle or pant leg with your left hand.
Hold for 15 seconds and repeat on the other side.
For Your Hamstrings:
Stand.
Reach your hands to the sky.
Then bend at the waist and reach toward your toes.
Hold for 15 seconds.
To tend your garden and protect yourself from injury, follow these additional gentle rules:
-Kneel, don’t bend, to plant.
-Change your body position often.
-Take frequent breaks.
-Alternate between light and heavy chores.
-Drink lots of water.
-If you suffer an injury, visit a Chiropractor so you can get back to doing the things you love to do, like gardening!
Author: Dr. Marco De Ciantis, D.C.
