Gardening can be enjoyable but, to avoid potential pain from it, 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 are 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.”
Before a gardening session, make sure you have had plenty of water. If not, have some right away and while you’re at it, grab some to take with you outside to have during your gardening. Afterward, sit and relax with some additional water before rewarding yourself with that cola, coffee, beer or cocktail.
Two very important principles of stretching are: Do NOT force a stretch and NEVER bounce. These behaviors actually cause your muscles to tighten more and may even tear one. Stretch only as far and as you comfortably can. Additionally, during any stretch, breathe in and out slowly and rhythmically; do not hold your breath. Next, review our suggestions for proper stretching at this link: STRETCHES
Here is a good routine to warm up your muscles and joints before, during, and after your gardening session:
Ankles- draw circles with your toes in the air, one foot at a time, while balancing on the other foot- if you can; grab a stable object otherwise. Next, point and flex your foot to target the front and back of your lower leg. Hold 5 to 10 seconds.
Quadriceps– (You may need a prop for balance)
1. Stand on one leg while grasping ankle or foot of opposite leg behind you. Use a strap or loop a towel to cradle around your ankle if getting your leg up to your hand is difficult.
2. Slowly bring bent leg backward to meet the thigh with the knee pointing toward the floor. Hold 10 to 15 seconds.
1. Place one heel out in from of you while standing on the other leg, pointing your toe toward your shin OR…sit on the floor with one leg extended in front of you and the other leg bent with the foot in towards the thigh.
2. Push your buttocks back. Keeping your back straight, lean forward, pivoting at the hip joint just until your feel the stretch in the back of the thigh. Hold 10 to 15 seconds.
Hamstrings Curls- Walk in place, exaggerating the backwards motion of your lower leg towards your buttocks, shifting your weight from left to right, right to left for 10-15 seconds.
Gluteus (butt) muscles-
Sitting or standing, pull one knee to your chest.
Gently pull your knee across your body toward the opposite shoulder. Hold 10 to 15 seconds.
Sides- Reach up and across your forehead, feel the stretch along the side of the body and toward the spine. Hold 10 to 15 seconds.
Lumbar Flexion and Extension– Slowly and carefully bend forward at your waist as if touching your toes. Keep your knees soft. Pay close attention to the pull on your back and hamstrings. Make it a gentle, controlled stretch felt along your lower back. Hold no longer than 5 seconds.
Place your hands on your upper buttocks, palm in. Tightening your abdominal muscles, carefully lean back no more than 10-15 degrees. Feel the stretching of your front and the tightening of the back. Hold no longer than 3 seconds and repeat 3 to 5 times.
Shoulders- Roll your shoulders with a big, full motion, in a backwards direction. Repeat 10 to 15 times.
Arm Circles- Rotate at the shoulder, first with elbows bent, then with straight arms. Repeat 10 to 15 times.
Wrist Circles- Twirl your hands at the wrist in both directions. Repeat 10 to 15 times.
Fingers- Clench and straighten your fingers several times.
*Just a word about fatigue: know your limits! Resist the temptation to do “just one more thing” or “just a little more”. Gardening while too fatigued may set you up for a sprain or strain that you would not have had otherwise.
NOTE: These exercises should only be performed after evaluation by a qualified professional. Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises that your doctor has recommended to avoid the potential of further injury.
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