With longer, warmer days finally here, flower beds and vegetable gardens are calling out for our attention. From raking and pruning to weeding and gathering downed limbs, even just an hour or two of effort can leave your yard looking terrific. But, if you don’t adequately prepare your body for the physical exertion the work requires, you can end up achy and sore for days, or worse yet, injured, and unable to tend to your yard and garden at all.

 

To avoid this uncomfortable fate, take a few minutes to ready your major muscle groups prior to activity and to help those same muscles cool down when you’re done.

 

Some simple stretches to do both before and after gardening include:

 

1. Low lunge 

 

Using a tall shovel or other gardening tool for support, take a large lunge step forward and hold. Next, lower your back knee to the ground, making sure to square your hips forward. Shift forward toward your front foot to stretch into your hip flexors (the muscle at the front of your hip). Engage your core (your stomach and trunk muscles) to support your low back. Hold for a count of five. Repeat on the other side.

 

2. Low lunge with a twist 

 

From the low lunge position with your right foot forward, lower your left hand down inside your right leg, the lower the better. Extend your right hand up to the sky for a twist. Looking up toward your hand, squeeze your shoulder blades toward your spine. Look up past your right hand. Hold for a count of five. Repeat on the other side.

 

3. One-legged chair 

 

Using a shovel, fence, or wall for support, cross your right ankle over your left knee, and bend your standing leg. For a deeper stretch, flex the toes on your right foot and, keeping your spine straight, lower your chest toward the flexed foot. Hold for a count of five. Repeat on the other side.

 

4. Seated forward-facing reach

 

Sitting on the ground, extend one leg out straight and bend the other bringing the foot of that leg toward the knee of the outstretched leg. Reach towards the toes on the extended leg while keeping your back straight. It’s ok not to be able to touch your toes, but you should feel a stretch on the back of your leg. Switch positions of your legs and repeat the stretch over the other leg.

 

5. Shoulder stretch

 

Standing, position your feet hip-width distance apart or wider. Interlace your hands behind your lower back. Next, bend forward, extending your chest over your legs and relax your neck. Lift your arms up away from your lower back to release in your shoulders. Hold for a count of five and repeat two to three times. 

 

6. Wrist stretch

 

Extend one arm straight in front of you and flex your wrist so your fingers point towards the sky. With your opposite hand, gently grasp your fingers and pull them backwards to stretch your wrist. You can bend your elbow slightly if you’re muscles are tight. Hold for 5 seconds. Then, flex your hand down so your fingers point to the ground. Again, grasp those fingers with your opposite hand and draw them back to your body until you feel the stretch in your wrist. Hold for 5 seconds. Repeat the motions on your other wrist.

 

7. Hand stretch

 

This simple stretch is good to do before gardening and whenever your hands feel weary. Begin by making a fist with each hand. Next, open your hands fully to make ‘starfish’ with your fingers. Repeat 5 times.

 

If any of these stretches bother you, or your balance is unsteady while performing the exercises, consider alternate stretches. The internet is full of good stretching options including these from the AARP.

 

As you tend to your yard and garden, remember to take frequent breaks and to stay hydrated. When possible, use garden tools to take the strain off your joints and muscles. Most important of all, if it hurts, stop. Continuing to work despite being injured could jeopardize gardening activities for the rest of the season. Call it quits for the day, rest and apply ice, as appropriate. For serious injuries, seek medical attention.

 

Kathy Sleeman, DPT, is the Director of Rehabilitation Services at SVHC.