It’s that time of year again! 🌷🌺☀️
It seems like the warmer temperatures are here to stay and you may be planning to start or have already started sprucing up your yard and flower beds. Gardening is a very rewarding pastime, however, if not done properly, it can lead to increased aches and pains during or days afterward.
Before jumping into your gardening projects, take some time to read through our helpful tips that can help minimize the risk of pain.
1-Take some time to warm up your muscles before starting. During the winter months, you may have been a bit more sedentary. Warming up the muscles of your hips, legs, low and upper back, shoulders, and arms can help prevent injury and make it more comfortable and efficient for gardening. Ask us on your next visit what stretches and exercises would benefit you!
2–Drink plenty of water. Hydration is always important and even more important when you are physically active under the sun. Have a bottle of water easily within reach, and take a water break every 20 minutes to ensure proper hydration.
3- Be mindful of how much you are carrying. Divide larger amounts of soil or mulch into smaller batches. Utilize a wheeled cart/wheelbarrow to avoid lifting more weight than necessary.
4-Remember to breathe! When you’re taking a break stretching and hydrating, take in some deep, oxygenating breaths to nourish your hard-working muscles and help to improve circulation. Keep your shoulders and chest relaxed. When breathing deeply, you should see your abdomen extend out and then in calmly.
5-Vary your tasks. Rather than concentrating on one area or job at a time, vary your tasks to ensure that you aren’t holding the same position for extended periods.
6-Listen to your body! It’s easy to get lost in your work and spend longer time in a certain position than is safe. If you start to feel any aches or twinges, this is your body letting you know that it needs a break from this action or position. Take a break or move onto another project that requires a different position.
If you have further questions or concerns about gardening, feel free to ask at your next appointment!