GARDENING DO’S AND DON’ T ’S
Gardening season is here, and with it come the perils of weeding, planting and watering, oh my! This is the first year I’ve had my own little garden to tend to, and I quickly discovered the importance of proper gardening techniques to keep your back and knees from aching. Your beds may be planted, but take steps to prevent injury while tending your flowers and veggies this summer season!
Weeding DON’Ts • DON’T stay on your feet • DON’T round through your back and bend forward to pull the weed Weeding DOs • DO use knee-pads or an outdoor towel/blanket to provide a cushioned surface for kneeling • DO kneel to get low, keeping your back in a neutral position • DO shift your weight so your chest is directly over the weed, keeping your arms straight, allowing you to shift your weight through your hips to pull the weed
Lifting DON’Ts • DON’T round through your back to lift the object • DON’T lift a heavy object by gripping from the top Lifting DOs • DO bend through your hips and knees to get low, keeping your back in a neutral position • DO grip the object from the base, holding the object close to your body • DO maintain a neutral back and push through your LEGS to lift
Digging/Hoeing DON’Ts • DON’T try to stay upright • DON’T bend through your back, pulling through your arms to lift or hoe Digging/Hoeing DOs • DO grip the shovel/hoe in two locations, one hand down near the base of the shovel/hoe • DO keep the back in a neutral position, bending through the hips and knees • DO keep the chest over the base of the shovel/hoe, to keep the work within your base of support so you can use your hips and legs to power the movement
SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS
Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355
Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212
Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)
595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (226) 476-1600
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