GEAR UP FOR GARDENING SEASON!
If you’re here for gardening advice then you are in the wrong place, but if you want to improve your form and reduce your risk of injury while gardening this season then read on!!
1. TREAT GARDENING LIKE A WORKOUT - BEGIN WITH A SHORT DYNAMIC WARM UP With an afternoon of gardening ahead, it’s easy to want to jump right into it and get started. However, a short warm up such as a 5-10 minute walk, bike or dynamic stretching can gradually increase your body temperature and blood flow which is helpful in warming up and priming your muscles so that you are ready for the work ahead. 2. A REVIEW OF PROPER LIFTING TECHNIQUE Do you have stacked bags of soil or mulch staring you down waiting to be carried and spread? Any task or similar that requires lifting heavy objects, especially repetitive tasks are the ones that can lead to a back injury. Instead of lifting by flexing your back, get close to the object and lift in a squat position - this will recruit your leg and glute muscles while keeping your back in a more neutral alignment. 3. AVOID SUSTAINED POSTURES Gardening often requires us to kneel down to the ground. This can lead us to working in a more hunched and bent over position for a sustained period of time. Remember to keep that neutral spine and use a knee pad to prevent less pressure on your back and knees which are the joints that often end up feeling stiff and painful when coming out of these awkward positions. 4. TAKE BREAKS Maintaining perfect posture isn’t realistic 100% of the time, the best way to avoid pain and stiffness is to take breaks often. Try to set a timer that will remind you to get out of position, move around and then return to the task that you were doing.
www.sosphysiotherapy.ca
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) 743-8787
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: (519) 888-7070
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