Gardening season is here, and while the flowers are blooming and calling your name, you may face aches and pains if you’re not careful. With a few simple adjustments, you can enjoy your time in the garden while protecting your body from strain or injury. Here are four helpful tips from the American Physical Therapy Association and The American Occupational Therapy Association to make gardening pain-free. START WITH A WARM-UP. Before grabbing your gloves and trowel, take a 10-minute walk to get your heart rate up and loosen your muscles. You can also follow this with these three essential stretches: • Hamstring Stretch: Sit on the floor, extend your legs, and reach forward toward your toes. You should feel a nice stretch in your thighs. • Quad Stretch: While standing on one leg, gently pull your opposite heel toward your glutes. Keep pulling your heel toward you until you feel a pull in the front of your thigh and hold. Be sure to switch legs! • Arm Circles: With your arms stretched out to your sides, make small circles going forward and backward to loosen up your shoulder muscles. GARDEN WITHOUT ACHES AND PAINS Protect Your Body While Tending Your Garden
LIFT SMARTER, NOT HARDER. Garden materials like soil and fertilizer can be surprisingly heavy. Rather than picking up full bags, divide them into lighter loads. Use a two-wheeled garden cart, which provides better stability than a wheelbarrow. Always use your legs, not your back, to avoid strain when lifting. PROTECT YOUR KNEES AND BACK. Avoid kneeling on both knees while working close to the ground. Instead, keep one foot on the ground to provide more stability for your back. If kneeling is required, always use a cushion to absorb pressure and protect yourself from the hard ground. Additionally, avoid twisting or overreaching while planting or
pruning to reduce stress on your joints. PACE YOURSELF AND COOL DOWN.
Listen to your body. If you feel discomfort, stop, adjust your technique, or take a rest. After your gardening session, go for a short walk or do a few gentle stretches. A warm bath or shower can also help prevent next-day soreness. If you are experiencing consistent pain while gardening or any other activity, our team is here to help. Contact us today for a consultation, and let us help you get pain-free and get back to enjoying your favorite hobbies in no time!
Sudoku
Creamy Tortellini Vegetable Soup
Inspired by EatingWell.com
INGREDIENTS • 2 tbsp extra virgin olive oil • 1 cup peeled and chopped carrots • 1 cup chopped yellow onion • 1 tbsp finely chopped garlic • 3 cups reduced-sodium vegetable broth • 1 (15-oz) can (no salt added) diced tomatoes with basil, garlic, and oregano
• 2 tbsp fresh basil, chopped • 1/2 tsp ground pepper • 1/4 tsp plus 1/8 tsp salt • 1 (9-oz) package refrigerated cheese tortellini • 1 (5-oz) package baby spinach • 1 cup heavy cream
DIRECTIONS 1. In a large Dutch oven, heat olive oil over medium-high heat. Add carrots and onions and cook for about 5 minutes or until onions are softened. Add garlic and cook for 1 minute or until fragrant. 2. Add broth, tomatoes, fresh basil, pepper, and salt. Bring to a boil, stirring occasionally. Reduce heat to medium, cover, and let simmer for about 5 minutes or until carrots are slightly tender. 3. Stir in tortellini. Cook until pasta is tender. Reduce heat to medium-low. 4. Add baby spinach and cream. Cook until spinach is wilted. Serve and garnish with additional basil if desired.
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