To address this important issue, the Ontario Chiropractic Association has created a valuable Plant and Rake Without the Ache public education program which will help you avoid stiff and sore joints, muscle, neck and back pain that sometimes accompanies work in the yard.
The program features tip sheets that outline proper warmup exercises, stretches, lifting techniques and injury prevention strategies in a simple, easy-to-follow format. Here are 2 quick tips to consider:
1. S-t-r-e-t-c-h Before You Start
To plant and rake without the ache, stretch five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.
2. Overall Conditioning
Take a walk, even on the spot.Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.
Here is the pdf file of the tip sheet for easy printing and reference.
Gardening is a great way to stay active and have fun in the sun. Enjoy our Tips for a Healthy Back in the Garden below and the rest of your summer!