Avoid Aches & Pains This Spring!
• 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 significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk, and light stretching–similar to stretches done before starting.
Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening.
These tips can help prevent injuries:
• Warmupbeforeyougarden.A10minute briskwalkandstretches 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 tomove heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow.
Author:AndreaAvruskinPT,DPT
Healthy Recipe Three Bean Chili
Ingredients • large yellow onion • 8 cloves garlic • 1 tbsp cumin seeds • 2 tbsp ancho chile powder • 1 tsp cayenne pepper • 1½ cups tomato paste
• 3 cups pinto beans • 1 15oz can black beans
• 1 15oz can garbanzo beans • 2 28oz. cans diced tomatoes • salt & pepper
Directions Sauté theonion ina largepotovermediumheatfor8minutes.Addwater1 to2 tablespoons at a time as needed to keep the onion from sticking. Add the garlic, ground cumin, ancho chile powder, and cayenne pepper. Cook 1 minute. Add the tomato paste, pinto beans, black beans, garbanzo beans, diced tomatoes, sea salt and black pepper to taste, and 4 cups water. Cook 20 to 25 minutes.
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