GARDENING AND YARD WORK TIPS

BACK GROUNDER

Gardening and yard work are high-energy workouts. They are also good forms of resistance and endurance training. In fact, light to moderate gardening can burn between 300 and 400 calories an hour. Gardening and yard work can also challenge your muscles, strengthen your heart and lungs and improve flexibility and balance. So, think like an athlete. Before you head out to your garden or yard, use the following tips to limber up with some simple stretches, learn the correct lifting techniques and perform the right moves with the right tools.

STRETCH OUT BEFORE GOING OUT

Repeat each exercise five times. Do not bounce, jerk or strain. You should experience a gentle stretch of the muscle. Stop if you experience pain.

For Your Legs

Thigh Stretch: With one hand on the wall or a tree bend your left knee then reach back and hold your ankle with your right hand. If you cannot

reach your ankle, put an old necktie or rope loosely around your ankle and hold the end in your hand in a comfortable position, without creating

muscle strain. If you are wearing pants, grab your pant leg. Pull your heel toward your buttocks and hold for 15 to 20 seconds. Relax and

repeat with the other leg.

Hamstring Stretch: Stand and reach your hands towards the sky. Bend forward at the waist and with both hands reach towards your toes.

Hold for 15 to 20 seconds, then relax. This stretch can also be done in a seated position with your legs straight and heels resting lightly on a

Low stool or book.

For Your Back

Side Stretches: Stand and extend your arms above your head. Knit your fingers together, palms up or by grasping an old necktie or rope if it is

more comfortable. Bend from the waist to one side. Hold for 15 to 20 seconds. Then bend to the other side. Hold for 15 to 20 seconds. This

stretch can also be done with one arm, alternating between arms.

Back Stretch: Sit on a chair and slowly bend your body forward from your hips, putting your head down and resting your hands on the ground.

Hold for 15 to 20 seconds, then relax.

For Your Arms and Shoulders

Body Hugs: Hug yourself snugly and slowly rotate at the waist as far as comfortable to one side. Hold for 15 to 20 seconds and then rotate to

the other side for 15 to 20 seconds.

Shoulder Rolls: With your arms hanging loosely at your sides, slowly and smoothly rotate your shoulders in a circular motion forward, then

backward.

For Your Wrists

Wrist Extension: Hold one arm straight out in front of you, with the palm flat and facing down. Bend your wrist until the fingers point down

toward the ground. Use your opposite hand to hold this position Hold for 15 to 20 seconds. Repeat with the other hand.

Wrist Flexion: Hold one arm straight out in front of you, with the palm facing out, as if you were giving a ‘stop’ signal, use your opposite hand to

hold this position. Hold for 15 to 20 seconds. Repeat with the other hand.

Overall Conditioning

Take a short 10 to 15 minute walk around the block or march on the spot for 5 minutes. Lift your knees high and gently swing your arms for

maximum benefit. This will warm-up your muscles and improve your circulation.

TRIED AND TRUE RULES OF LIFTING

Stand close to the load to be lifted

Place your feet shoulder-width apart, with one foot slightly forward and your head up

Keep your back straight with your feet and body pointing in the same direction

Squat down to the object’s level and test the weight of the load

Use the strength of your leg and arm muscles to smoothly and slowly lift the load

Keep the load close to your body

Turn to face the intended direction of travel, pivot with your feet, and proceed with the load

Avoid twisting your body while carrying the load

Bend your knees and slowly lower the load to its intended place

Do not lift heavy objects above your waist

Avoid heavy lifting immediately after more than 15 minutes of bending or kneeling

Is the object at or above waist level?

Use the buddy system, if possible

Stand on a secure platform or sturdy ladder with a helper nearby

Slowly lift the load, keeping it close to your body

Pass the load to your helper, or safely rest the object at a slightly lower level, as you work your way back down to the ground

GET IN THE GROOVE WITH THE RIGHT TOOLS & MOVES

The Right Moves

Alternate your tasks. Take turns alternating between heavy chores such as digging and lighter, less physically demanding tasks such as planting.

Do the scissors when you rake. Raking can put significant strain on your back and arms. So take extra care with this activity. Stand with one

leg forward and one leg back when you rake. Switch legs and hands every few minutes. Pause every few

minutes to rest and stretch.

Change hands often: Changing hands frequently when you rake, hoe or dig prevents muscle strain on one side of the body. Stand as straight

as possible with your head upright.

Kneel to plant and weed. Constant bending can put strain on your back, neck and leg muscles and joints, so kneeling is recommended. Use

kneepads or a kneeling mat (with handles) to minimize the amount of bending required, and to make kneeling more

comfortable.

Change positions frequently. Once you begin, make a point of changing position every 10 to 15 minutes. Move from kneeling to standing, from

digging to planting.

Pace Yourself. A minimum of three brief breaks each hour is recommended. Take a few moments to move around, stretch your muscles, have

a drink or simply sit and relax. Spread the work over several days - you will still achieve the same great results and your back

will thank you!

The Right Tools

Lighten your load

A garden hose is easier to manage than a watering can

Invest in a good cart or dolly to make moving heavier loads a breeze

Buy a lightweight wheelbarrow with two wheels for extra stability and control

Break large loads into several smaller units

Choose well-designed, comfortable tools

Ensure that tools are a comfortable weight and size for you

Select the right tool for the job

Look for ergonomically-designed items with padded handles and spring action mechanisms

Use long-handled, light-weight tools to help you avoid bending and twisting as you work

Wear supportive shoes. Select comfortable, thick-soled, protective shoes that support your arches to reduce back pain and aching muscles.

Protect Yourself. Remember to take a wide-brim hat, garden gloves, and sunscreen. These items will provide that extra protection needed both for

now and your future.