Healthy Living
Health Tips for Gardening
Dr. Gerorge Traitses.
As springtime approaches, weather warms up and
leaves turn green, many people will spend more time
outside planting bulbs, mowing the lawn and pulling
weeds. Gardening can provide a great workout, but
with all the bending, twisting, reaching and pulling,
your body may not be ready for exercise of the garden
variety.
Gardening can be enjoyable, but 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 is as important in
gardening as it is for any other physical activity," said
Dr. Gerorge Traitses.
"Performing simple stretches during these periods will
help alleviate injuries, pain and stiffness."
To make gardening as fun and enjoyable as possible, 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.
Garden Fitness Stretches
• Before stretching for any activity, breathe in and
out, slowly and rhythmically; do not bounce or
jerk your body, and stretch as far and as comfortably
as you can. Do not follow the no pain,
no gain rule. Stretching should not be painful.
• 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.
• 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.
• 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.
• Do the "Hug your best friend." 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.
Finally, be aware of your body technique, form and
posture while gardening. Kneel, don't bend, and alternate
your stance and movements frequently.
When the Bulbs are Planted...
If you already feel muscle aches and pains and did not
complete the warm-up and cool-down stretches, there
are ways to alleviate the discomfort. Apply a cold pack
on the area of pain for the first 48 hours or apply a
heat pack after 48 hours, and consider chiropractic
care.
Chiropractic Care Can Help
If the pain persists, consider spinal manipulation. The
goal of a doctor of chiropractic is to manipulate the
spine and help stimulate your body's natural healing
process.
Tips to Prevent Pain
At the Office:
• Make sure your chair fits correctly. There
should be 2 inches between the front edge
of the seat and the back of your legs. Sit
with your feet flat on the floor, with your
knees at a 90-degree angle.
• Take periodic stretch breaks. Clench your
hands in a fist and move your hands in circles
• Hold the telephone with your hand or use
the speakerphone. Don't cradle the phone
between your ear and shoulder.
Playing Sports:
• Warm up slowly before a game to increase
your heart rate.
• When sweat beads form, your body is at
the proper temperature to stretch the tendons
and muscles.
At Home:
• When washing dishes, open the cabinet
beneath the sink, bend one knee, and put
your foot on the shelf under the sink. Lean
against the counter.
• Never use the arm of a sofa as a pillow.
• When lifting a child. Squat with your back
straight and use your legs and arms to lift.
In the Yard:
• When shoveling snow, avoid twisting and
turning motions and bend your knees to
lift.
• When raking leaves, use a scissors stance:
right foot forward and left foot back for a
few minutes; then reverse. Bend at the
knees, not the waist, as you pick up
leaves or grass. For mowing, use your
weight to push the mower.
