Dresher PT: Helping Aches and Pains

HEALTH AND WELLNESS NEWS YOU CAN USE!

MAY 2019

5 SAFETY TIPS TO PREVENT SPRING CLEANING & GARDENING INJURIES

Use Proper Body Mechanics When lifting an object, stand with your feet shoulder width apart. Keep an inward arch in your low back as you bend your knees to lower yourself to the object you’re picking up. Try to engage your abdominal muscles (without holding your breath) and lift with your leg muscles as you stand. Avoid twisting motions while you lift, carry, and place items back down. If you think something may be too heavy or is too awkward a shape to lift on your own…it probably is. Don’t be a hero-ask for help! Variety Try to avoid marathon cleaning or gardening sessions. Instead of 3 hours of weeding on your hands and knees, try 30 minutes of this and then switch to another activity that will use different muscles and put your body in a different position. By frequently varying your positions and activities, you will once again reduce your chance of injury (and your need of you friendly local physical therapist). Hydrate Water, water, and more water…your body can’t get enough! Water will help prevent dehydration and heat-related illnesses and will also help decrease muscle soreness by giving the body the fluids it needs to recover from your physical exertion. Matt Seabrook , PT, MS

As spring appears to have finally arrived, many people will begin to spend more time gardening and beautifying their yards and cleaning out their garages and attics. Both spring cleaning and gardening are

INSIDE : • Helping To Relieve Your Aches And Pains • Why Physical Therapy? Stretch As with any physical activity, it is important to warm up your muscles. Performing a few simple stretches before AND after your activities will decrease your risk of injury and help minimize soreness at the end of the day. enjoyable activities, but they can also provide quite a workout. Especially after the relative “hibernation” of winter, our bodies may not be fully prepared for the bending, twisting, lifting, reaching and pulling that these activities demand. Keep these helpful tips in mind as your physical activity level ramps up this spring! Take it Slow Start with 30 minutes of gardening/ cleaning on the first day, and increase your time with these activities by 15 to 30 minutes on subsequent episodes. By taking it more slowly initially, you allow your body some time to acclimate to the increased demands of these activities and reduce your chance of serious injury.

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