AVOID ACHES & PAINS IN THE GARDEN THIS SPRING Commongardeningactivities,suchasdigging,planting, weeding, mulching, and raking can cause stress and strain on muscles and joints.This is especially true for seniorcitizensandpeoplewhoarenormallysedentary. Differentbodyareassuchas theshoulders,neck,back, andkneescanbevulnerable to injuryderinggardening. These tips can help prevent injuries: • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significantpain inyourbackorknees,considerusing elevated planters to do your gardening.
•Avoidbendingyourwristupwardswhenpulling things or using gardening tools. Instead, keep your wrist straightanduseyourshouldermuscles topulland lift. • End your gardening session with some gentle backward bending of your low back, a short walk and lightstretching,similar tostretchesdonebefore starting.
• Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up.
• Change positions frequently to avoid stiffness or cramping.
• Make use of a garden cart or wheelbarrow to move heavyplantingmaterialsor tools.Besure tokeepyour back straight while using a wheelbarrow.
Author: Andrea Avruskin PT, DPT
Youth Development Series Achieve Performance Center Youth Development Series Grand Forks ND 58201
Movement ABCs Come learn the ABC’s of better movement and increased athleticism: Agility - Balance - Coordination - Speed. Ages 9-12*
Youth TRX A safe & effective introduction to strength training using TRX & body weight exercises. Ages 10-14*
$50
Call (701)757-1322 for class times & details.
*S uggested ages for participation. Exceptions at discretion of instructor.
Made with FlippingBook - professional solution for displaying marketing and sales documents online