Pull Your Weeds, Not Your Back, When Gardening This Spring

03 Sep 15 - 02:43 PM

With Spring here and the weather warming many people will start to spend more time outside in the garden. And even though gardening can provide a great workout, with all the bending, twisting, reaching and pulling, you may find your body isnt ready for exercise of the garden variety!

Even though gardening may seem a fairly light activity to engage in, it utilises most muscular systems in the body with legs, back, shoulders and arms all very active during most gardening activities. It is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden. 


- Hamstring/Buttock stretch; While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.

- Quadricep stretch; Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.

- Side stretch; While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.

- Trunk rotation; Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Be aware of your technique, body form and correct posture while gardening. Kneel, don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced. For more information on correct gardening technique or for a check up before you get back out into the garden contact us at Synergy Healthcare on 9522 2125.

If you experience any pain whilst doing these exercises discontinue immediately!

Pull Your Weeds, Not Your Back, When Gardening This Spring