Oh My Blooming BACK!!

It’s Springtime (we hope)! Many people will spend more time outside gardening, mowing, and weedings. Gardening is great, but with all the bending, twisting, reaching and pulling, is your body ready? It is important to stretch your muscles before reaching for your gardening tools. Gardening utilizes the back, legs, shoulders, and wrists.  Warm-up and cool-down periods are important in all activity. Stretches during these periods will help alleviate injuries & pain. Prepare your body for this type of physical activity.

If you feel aches and pains, there are ways to alleviate the discomfort. Target cold packs first 48 hours or apply a moist heat pack after 48 hours, and always consider chiropractic care.

Garden Fitness Stretches

• Do not bounce or jerk your body, and stretch as far and as comfortably as you can. Stretching should not be painful!

• Prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds.

• Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds.

• Do the “Hug your best friend.” Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat twice. Finally, be aware of your body technique, form and posture while gardening. Kneel, don’t bend, and alternate your stance and movements frequently.

This information is brought to you by Dr. Joshua Kary of HealthSource Chiropractic and Progressive Rehab in St. Paul. 651.731.1880