AVOID ACHES & PAINS IN THE GARDEN THIS SPRING 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 dering gardening. 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 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 tostretchesdonebeforestarting.
• Warm up before you garden. A 10 minute briskwalkandstretches for thespineand limbs are good ways to warm up.
• Change positions frequently to avoid stiffness or cramping.
•Makeuseofagardencartorwheelbarrow tomoveheavyplantingmaterialsor tools. Be sure to keep your back straight while using a wheelbarrow.
Author: Andrea Avruskin PT, DPT
EXERCISE ESSENTIAL
Traditional Crepes Recipe
Helps Low Back Pain
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times.
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INGREDIENTS
• 2 eggs • 1 cup milk • 2/3 cup all-purpose flour
• 1 pinch salt • 1 1/2 teaspoons vegetable oil
Directions In a blender combine eggs, milk, flour, salt and oil. Process until smooth. Cover and refrigerate 1 hour. Heat a skillet over medium-high heat and brush with oil. Pour 1/4 cup of crepe batter into pan, tilting to completely coat the surface of the pan. Cook 2 to 5 minutes, turning once, until golden. Repeat with remaining batter. Garnish with fresh fruit of your choice.
Always consultyourphysical therapistorphysicianbefore starting exercisesyouareunsureofdoing.
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